2017, April

MONTHLY MEASUREMENTS

Measurement 1 Date – Saturday 1st April Time –  6:49 PM
Weight (kg) BF% Water % BD
 70.05 32.2 49.5 6.4

Measurement 2 Date – Saturday  Time –  AM
Weight (kg) BF% Water % BD
6.3

PROGRAMS/EXERCISES/ACTIVITIES

This month I’m not sure what I will do.  I’ve kept the same programs on the list the past few months but have rarely done them to be honest (evident in my weekly activity logs) so think of the list below as potentials rather than set in stone.

  • On the Road:  Walking w/ Eunice or Running w/ Max
  • Mobility Work: GMB’s Daily Battery and Get Up/Stand Up, GMB’s Vitamin, maybe the MovNat routine that I found on youtube
  • Flexibility – GMB’s Focused Flexibility, Sara Beth Yoga for posture flows on youtube
  • Sweat & Burn – Aerobic type workouts like the zumba videos on youtube and Body Images Socaerobics class
  • Toning & Conditioning – Sean Vigue Power Yoga, GMB’s Unbreakable, Body Images weight training class

2017, February

MONTHLY MEASUREMENTS

Measurement 1 Date – Wednesday 1st February Time –  6:49 AM
Weight (kg) BF% Water % BD
 66.8 30.5 50.7 6.3

Measurement 2 Date – Saturday 18th February Time – 10:32 AM
Weight (kg) BF% Water % BD
 68.45 31.2 50.2 6.3

PROGRAMS/EXERCISES/ACTIVITIES

  • 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

2017, January

MONTHLY MEASUREMENTS

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

PROGRAMS/EXERCISES/ACTIVITIES

  • 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

 

2016 September

MONTHLY MEASUREMENTS

Measurement 1 Date – Sunday 18th September Time –  7:15 AM
Weight (kg) BF% Water % BD
 68.1 31.3  50.2 6.3

Measurement 2 Date – Friday 30th September Time – 7:09 AM
Weight (kg) BF% Water % BD
 65.55  30.3  50.9  6.3

PROGRAMS/EXERCISES/ACTIVITIES

Workout

  • Mostly walking done with my walking partner Eunice.  Our aim right now is to walk at least 2 miles five times/week.  When I did walk on my own I would do intervals of jogging but haven’t been walking on my own in ages.  I doubt I will do any of that this month.
  • Aerobic type workouts like the zumba videos on youtube and Body Images classes

Movement – Mobility & Flexibility

  • Via Gold Medal Bodies (GMB): – My staples are Daily Battery and Get Up/Stand Up.   http://gmb.io/
  • Unbreakable series via GMB
  • Focused Flexibility via GMB
  • Yoga – Mostly basic sun salutation

Strength 

  • Danny Kavadlo’s Strenght Rules Starter workouts
  • Kettlebell swings
  • Antranik’s body line drills.

Skill

  • Handstand – I’m following the GMB tutorial.  This month it is not a focus however and I may only do the practice occasionally if at all

Nutrition

  • Joining in on the Nutrition with a Twist (NWAT) challenge (finally).  It’s a group where you set 2 personal nutrition goals and earn points for sticking with your goals for the month.

 

2016 July

MONTHLY MEASUREMENTS

Measurement 1 Date – Thursday 15th July Time –  12:40 PM
Weight (kg) BF% Water % BD
 65.2  29.6  51.4 6.3

Measurement 2 Date – Monday 1st August Time – 8:02 AM
Weight (kg) BF% Water % BD
 65.8 29.9 51.1 6.3

PROGRAMS/EXERCISES/ACTIVITIES

  • 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 – stretches geared to improve Cross legged sitting, Squat and Hooklying crosslegged + Shoulder combined motions + Back bending
  • Handstand via GMB – I’m following their tutorial.  This month I will be focused on the wall walk up in 10 – 13 minute sessions 5 – 6 times per week
  • Sweat & Burn – Aerobic type workouts like the zumba videos on youtube and Body Images Socaerobics class
  • Toning & Conditioning – Weight training and strength building workouts like Body Images’ weight training class, Danny Kavadlo’s Strenght Rules Starter workouts, Kettlebell swings. Continue focused ab work this month mainly using the 4 hour body core workout.

2016 June

MONTHLY MEASUREMENTS

Measurement 1 Date – Thursday 16th June Time –  7:56 AM
Weight (kg) BF% Water % BD
 67.1  30.6  50.7 6.3

Measurement 2 Date – Saturday 2nd July Time – 8:39 AM
Weight (kg) BF% Water % BD
 66.55 30.6 50.6 6.3

PROGRAMS/EXERCISES/ACTIVITIES

  • 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 – Squat + Shoulder combined motions
  • Handstand via GMB – I’m following their tutorial.  This month I will be focused on the wall walk up in 10 minute sessions 6 times per week
  • Sweat & Burn – Aerobic type workouts like the zumba videos on youtube and Body Images Socaerobics class
  • Toning & Conditioning – Weight training and strength building workouts like Body Images’ weight training class, Body weight exercises and Workouts using dumbbells or a kettlebell. I also want to start some focused ab work this month

2016 May

MONTHLY MEASUREMENTS

Measurement 1                FORGOT TO DO THIS Time –  7:30 AM
Weight (kg) BF% Water % BD

Measurement 2 Date – Monday 30th May Time –  6:40 AM
Weight (kg) BF% Water % BD
 67.6  31.2  50.2 6.3

PROGRAMS/EXERCISES/ACTIVITIES

  • 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 – Cross legged sitting + Shoulder combined motions
  • Integral Strength via GMB – 8 week program using bodyweight exercises to build strength
  • Sweat & Burn – Aerobic type workouts like the zumba videos on youtube and Body Images Socaerobics class
  • Toning & Conditioning – Weight training and strength building workouts like Body Images’ weight training class, Body weight exercises and Workouts using dumbbells or a kettlebell