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This morning I did:
Kaleigh Cohen Strength - 25 minute Complete Upper Body Workout with Dumbbells
Followed by:
Daniela Suarez - 7 MIN STRETCHING EXERCISES AFTER WORKOUT (New) | FULL BODY COOL DOWN FOR RELAXATION & FLEXIBILITY
Both really great! I used 6.5kg and 4kg weights. Haven't done rear delt flys and arnold presses in a while so I think I will be feeling it tomorrow.
This week is my first week back in a long time counting calories again. Aiming for 1600 daily average. I've not been able to achieve that in ages so hopefully the meals I've planned will all work out. It's the weekend that will be the main challenge and IF is my tool during the week to help keep calories lower.
Weigh-in on Friday morning will be much higher than what it currently says on my profile. I've been up to 70.9kg this week and 70.4kg last Friday - so anything under that will be a good start. I'm hoping to have 4 weeks of consistency to get going in the right direction again. The aim is 210 minutes of walking per week - usually about 45 minutes at a time whenever I can manage it. And 30 minutes of strength workouts a week would be good.
I hope everyone is having a wonderful start to Autumn (or Spring in SA)! It's a beautiful sunny day here today so sending you all some sunshine too! xxx
View Diet Calendar, 07 September 2022:
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1333 kcal
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Fat: 35.75g | Prot: 75.28g | Carbs: 170.37g.
Breakfast: Lidl Porridge Oats, Grape Tree Flaxseed Brown Linseed, Meridian Organic Pure Blackstrap Molasses, Grape Tree Pea Protein Powder, Cinnamon, Cardamom, Just Free Blueberry Soya Pot, Tap Water. Lunch: Hubbard's Foodstore Crunchy Peanut Butter, Aldi Brown Bread, Morrisons Sweetened Soya Milk, Lentil Soup, Aldi Cooked Beetroot. Dinner: Living on The Veg Meat Free Spaghetti Bolognese. Snacks/Other: Oranges, Dairyfine Dark Chocolate, Nescafe Instant Coffee. more...
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1833 kcal
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Exercise:
Stretching (yoga) - 5 minutes, Weight Training (moderate) - 25 minutes, Resting - 15 hours and 30 minutes, Sleeping - 8 hours. more...
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 Comments
Hi Nikki. 💕 Your plan sounds solid and I know you'll be successful. It's so good you're back again. Looking forward to reading about your activities, especially your outings. Hope your day is a good one. 👍💕
07 Sep 22 by member: _bec_ca
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Thanks so much for your vote of confidence, Becca!!! Hope you have a great week too!🤗💕
07 Sep 22 by member: Nikina70
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Well done with ur dumbbell workout, uve got this Nik, uve always been so good at keeping to your routine and working out every day...ul smash it!!💪❤️
07 Sep 22 by member: Bootylicious!1
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Consistency is key and what always works for me. You’ll be fine I’m sure Nikina. ❤️
08 Sep 22 by member: wifey9707
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I remember you mentioned working from home. I find that I just graze all day if I’m home even if I’m working and trying to stick to IF. Should nail my mouth shut in between 🤪. Glad to see you back. Hope you had a good break xx
08 Sep 22 by member: suma-ya-c
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I hope you are having a great week, girl! You have a great plan, and I've no doubt you'll do what you invision!
08 Sep 22 by member: melissatwa
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Thanks Booty! I meant to say 3 x 30 min workouts for the week - so I don't work out every day, but thank you! Hope you're having a good week too! xxx
08 Sep 22 by member: Nikina70
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08 Sep 22 by member: Nikina70
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Aah - thanks Suma! xxx Luckily my husband and I have a set routine for meal times so I don't really snack during the day - but endless mugs of coffee can be a problem. I tend to get snack happy in the evenings so I try to plan them also for scheduled times and then that's it - if I've had all I've tracked/planned then I'll sometimes brush my teeth earlier so I don't have anything else. During the day I do tend to chew alot of sugar free gum though - and drinking lots of water helps too.
08 Sep 22 by member: Nikina70
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Thank you Melissa! Hope you're doing well! xxx
08 Sep 22 by member: Nikina70
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Nikina70's Weight History
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