#90DBC – Day 7

paulatooths.com

 

Hi boys and girls!

 

Seven days today, since I started the 90 day body challenge. Lots happened since. Apart from a double work load, I am exercising correctly and i believe from my heart thats because i am eating properly, i am feeling lots better.

 

When Daniel London first presented the eating plan i wasn’t sure. Otherwise, I was very picky. I didn’t eat banana, I never would touch oats… breakfast? i never made time and so on. I thought i was eating healthy, but a can of diet coke a day and at least one ice cream cone every night before bed wasn’t the best habit to have.

 

It is a week only and doesn’t sound much. For a week i don’t feel bloated and i didn’t notice any retention issues. I don’t know if i have lost any weight as i jump on the scale every monday, so tomorrow i will let you know. Quantity wise, I am eating more than I was used, but shared in three meals, when before the most of the days, I just had one.

 

I can feel already some muscle groups changing, but it is too early to say….. its a week only.

 

All in all, I am super happy and i really believe all this plan is working and worth every single effort.

 

paulatooths.com

 

What I ate –

 

 

Breakfast

• 1/2 toasted English muffin layered with 1 ounce reduced-fat cheese, sliced; 1 tomato slice; 1/2 cup steamed spinach, drained; and 1 poached egg (To be honest it was to much to me and i had the muffin, cheese and tomato only)

• 1 grapefruit

Lunch

• Black bean salad: Toss 1/2 cup canned black beans, 1/2 cup mandarin orange sections, and chopped red bell peppers, red onion, and scallions with 1 teaspoon vinegar. Serve over salad greens. (Daniel let me have a cheese omelette instead)

• 1 mini whole wheat pita

• 1 pear

Dinner

• 3 ounces broiled or grilled flank steak

• 1 baked sweet potato with 1 teaspoon light margarine (I didn’t love the sweet potato but lets see what Daniel will let me eat instead…)

• 1 cup steamed zucchini

• 1/2 cup pineapple chunks in juice

 

I have posted on twitter all my today’s meals. Check it out at @paulatooths

 

How I worked out –

 

Today was my 7th workout and the very first time that i have done by myself. The only exercise that i needed to improvise was the 2 people leg raising.

 

The first day was hard, but now…. far too easy 🙂

 

Leg hold 6′ – 10 seconds x 3 (always 10 seconds rest between each set)

Plank on elbows – 10 seconds x 3

Wall chair (10 seconds hands on the air and 10 seconds with the hands up)  x 3

Knee up and knee down (as a squat but one knee at the time) 20 x 3

Two people leg raising 10 x 3 – today i made it by myself… holding the sofa feet 🙂

Leg hold open 1/6 – 10 seconds x 3

Squat with jump 10 x 3

Push ups (10 on the knees plus 5 army push ups) x 3

Wall chair (10 seconds hands on the air and 10 seconds with the hands up)  x 3

Leg hold cross – 10 seconds x 3

Classic squats 10 x 1 (I am pushing myself harder and making 3 series)

 

* If you are not familiar with the exercise names, youtube can be a great source! There you will find even the techniques to correctly perform them.

 

As I promise, below is a pos workout stretching sequence, covering all the muscle groups we used on our workout –

 

  1. Sit on floor with legs extended. Maintain straight back while reaching toward toes (even if you can’t touch them); hold.
  2. Stand 10 inches away from a wall; place palms on it. Step back with right foot. Bend left knee, keeping right heel down; hold. Repeat on opposite side.
  3. Raise right arm and bend elbow over head at a 90-degree angle. Use left hand to grab right elbow and pull it gently to the left; hold. Repeat on opposite side.
  4. Stand on bottom step of a flight of stairs with balls of feet on edge of step. Gently allow heels to drop; hold.
  5. Lie flat on your belly. Pushing into your hands, straighten your arms. Lift your thighs off the ground, and keep your toes pointed.

 

 

I can’t wait to see the next workout… and perform it!

 

See you tomorrow.

 

Wishing you a superlative week ahead,

 

x

Paz