2017, January


Measurement 1 Date – Tuesday 3rd January Time –  6:15 AM
Weight (kg) BF% Water % BD
 65.55 30.0 51.1 6.3

Measurement 2 Date – Thursday 19th January Time – 6:00 AM
Weight (kg) BF% Water % BD
 66.1 30.6 50.7 6.3


  • On the Road i.e. Walking – Usually done with my walking partner Eunice but sometimes I do walk solo.  We walk at least 2 miles.  Most times when I’m on my own, I do intervals of jogging.  I usually do the jog intervals by landmarks versus time or distance.
  • Movement practices via Gold Medal Bodies (GMB): – Daily Battery and Get Up/Stand Up.   http://gmb.io/
  • Focused Flexibility via GMB – a stretching program that allows you to evaluate then focus on what areas you need to stretch as an individual
  • Elements via GMB – more movement practice with a focus on the animal movements: Bear, Monkey and Frogger
  • Sweat & Burn – Aerobic type workouts like the zumba videos on youtube and Body Images Socaerobics class
  • Toning & Conditioning – Using yoga, pilates, bodyweight or free weights.  This month begins with Sean Vigue 30 day total beginner program



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