Exercise continues.. summer is here.. more active life

 30 MIN FULL BODY CRUSHER - HIIT WORKOUT with weights, dumbbells I no repeat I stronger together

Waiting to catch up with a fried on Day 17 HR

Happy with weight

 Have been quiet but doing Metcon workout by Heather. Done with day 3. Missing P90x yoga and core. I will do KenpoX today and while I wait for my friend to catch up with day 3 of HRH, I might get these all in before day 4. 

I am happy with the progress since September. I just have to continue being active. In the process, if I lose some fat that will be great. 

Weekly Summary

 Weekly summary of activity on apple watch and iphone

This is very helpful. Thank god for averages. If you cant make it happen any one day, you have the week to catch up.

Body recomposition

 food portions

Body Recomposition For Women (Step by Step at each stage) | Fat Loss vs. Weight Loss by Coach Viva

NEAT's role in total calories burned Increasing steps is very beneficial if you are not a fidgeting person. Even spacing them too over the day.

Phase 3 Week 9-13

 Week 9

• Day 1: Chest & Back + Ab Ripper X
• Day after i.e on 11/26/2022 I will be here. Let me sink that in. How much cardio to do to lose belly fat? Sometimes tapering the workout time seems to be a good thing. Lets life happen. This was good. Finished Ab Ripper too.
• Day 2: Plyometrics
• Day 3: Shoulders & Arms + Ab Ripper X
• Day 4: Yoga X
• Day 5: Legs & Back + Ab Ripper X
• Day 6: Kenpo X
• Day 7: Rest or X Stretch

Week 10

• Day 1: Chest, Shoulders & Triceps + Ab Ripper X
• Day 2: Plyometrics
• Day 3: Back & Biceps + Ab Ripper X
• Day 4: Yoga X
• Day 5: Legs & Back + Ab Ripper X
• Day 6: Kenpo X
• Day 7: Rest or X Stretch

Week 11

• Day 1: Chest & Back + Ab Ripper X
• Day 2: Plyometrics
• Day 3: Shoulders & Arms + Ab Ripper X
• Day 4: Yoga X
• Day 5: Legs & Back + Ab Ripper X
• Day 6: Kenpo X
• Day 7: Rest or X Stretch

Week 12

• Day 1: Chest, Shoulders & Triceps + Ab Ripper X
• Day 2: Plyometrics
• Day 3: Back & Biceps + Ab Ripper X
• Day 4: Yoga X
• Day 5: Legs & Back + Ab Ripper X
• Day 6: Kenpo X
• Day 7: Rest or X Stretch

Week 13

• Day 1: Yoga X
• Day 2: Core Synergistics
• Day 3: Kenpo X
• Day 4: X Stretch
• Day 5: Core Synergistics
• Day 6: Yoga X
• Day 7: Rest or X Stretch

P90x Phase 2 Week 5- 8

 Week 5

• Day 1: Chest, Shoulders & Triceps + Ab Ripper X

Phase II, here I come. I did hiking this morning. I thought I was supposed to leave by 5:30 and turns out it was 6:00. I set my alarm to 5:00 but was awake at 4:30. In an ideal world, I would have done the exercise first thing in the morning. Since I woke up early anyway and wasnt sleepy, I actually made that happen with about 18 min left for later in the day. I caught up with sleep in the afternoon and then the remaining workout. The lactic acid buildup wasnt much. So glad to be here. I have read others experiences and found that the results peak towards the end, example day 83.

• Day 2: Plyometrics

This went well. I like the 3 way ski things and hops move with the 'ti ti ra tira din' music..

• Day 3: Back & Biceps + Ab Ripper X

 Very interesting.

With 13 calories left to goal completion, I had realised that I didnt do Ab Ripper X. I got to business and did 26 cal beyond the goal of 600 calories. While planning to do Ab Ripper in the evening, I forgot this thing called Halloween.

I am realising how you can do this program over and over again because there is so many levels of progression left to match it.

This is third week I have started measuring and each week the sizes are going down by 0.5 inch. Amazing.

I got enthusiastic about Halloween and wore my daughter's Jojo Siewa costume. 

• Day 4: Yoga X

Did an hour of yoga. In the evening, I did Day 23 of Tiff x Dan 6 week Shred II program. Very creative exercises like kneeling woodchoppers and low lunges.

• Day 5: Legs & Back + Ab Ripper X

This went well too.

• Day 6: Kenpo X

This was great with wrist weights.

• Day 7: Rest or X Stretch

Taking rest day. Will still work on meeting the move goals.

Made meaningful progress on my goals. About 8 pounds lesser and 4% body fat down.

Week 6

• Day 1: Chest, Shoulders & Triceps + Ab Ripper X
• Looking forward to this.
• Day 2: Plyometrics
• Only today I realised that I had to do Ab Ripper X yesterday and finished it now. Today in the Abs I was able to get up higher in the 30 degree v abs.
• Day 3: Back & Biceps + Ab Ripper X
• Day 4: Yoga X
• Loving this. Did Day 24 Chest etal from Tiff x Dan week 2 program.
• Day 5: Legs & Back + Ab Ripper X
• Going great. About 8 pounds of fat down
• Day 6: Kenpo X
• Enjoyed the sweat. I might have just begun the doubles progam. Because of paucity of time, decided to do a 32 minute elliptical workout which becomes my 2nd cardio. This month its 3 doubles a week and next month 4 doubles a week. I have been meeting 600calories for a while now. Another 9 days of meeting move goals and I will get the 100 day move goal reached. Doing the doubles is not too much of a stretch in terms of calorie count as I was meeting it through walking but now with elliptical or jogging, I will meet it faster. To know if we can meet a goal or not, it works great if we carve the time and energy for it. Then we are free to intensify later on.
• I will also get vo2 numbers if I jog atleast one day a week for some time. My fitness number has increased in healthMate app. Isnt it awesome that the apple watch counts leg movements as exercise through steps.
• Day 7: Rest or X Stretch

Week 7

• Day 1: Chest, Shoulders & Triceps + Ab Ripper X
• Enjoyed this along with 2 long walks. Biceps seemed to be not top form, did most of it on knees.
• Day 2: Plyometrics
• This went well. Was able to jump some. Planning to do a Jump rope dudes workout this week. Already looking forward to yoga and measurement tomorrow. Did an 8 mile walk like I used to 15 years ago on weekends.
• Day 3: Back & Biceps + Ab Ripper X
• Monday measurements are invigorating. Now replacing overhead press with bent rows and plank rows  in place of pull ups.
• Day 4: Yoga X
• Did a little bit better on the plough. Could reach a little further on the seated hamstring stretches. Need to make up Abripper in the evening.
• Day 5: Legs & Back + Ab Ripper X
• Day 6: Kenpo X
• Day 7: Rest or X Stretch

Week 8

• Day 1: Yoga X
• Day 2: Core Synergistics
• Today I was able to do the side hip raise without touching the ground.
• Day 3: Kenpo X
• Day 4: X Stretch
• Day 5: Core Synergistics
• Day 6: Yoga X
• Today I was able to do most of the chaturanga without knees touching the ground. Cant believe I am here. Its a humbling journey.
• Day 7: Rest or X Stretch

What to do after P90x?

  Tony Horton recommends P90X Yoga X once a week and P90X Plyometrics, P90X Core Synergistics or P90X Kenpo X once or twice a week.

Calisthenics?