Disclaimer: The following is a personal recount of my day. It is not a recommendation. Consult your physician before beginning any exercise routine or dietary changes.
My meals were back to my pre-challenge norm which was never too bad but I realized by the end of the day that I really do feel better when I eat cleaner. I had a multigrain cereal with almond milk for breakfast, tuna salad in a whole wheat pita for lunch, grilled veggies for snack and a large salad with cucumber, tomoatoes, grilled chicken and chia seeds. I indulged in a small portion of birthday cake for dessert.
Today’s workout was all about abs and cardio. I attempted app 3 on my treadmill which really challenged me. Within the 30 minute program, it had three 5-minute sprints with increased incline for each sprint. I refrain from any impact exercises as I have three degenerative discs in my cervical spine and to do so definitely brings pain. So instead of running or jogging, I faced the high momentum at the pace of a speedwalker and really worked up a sweat.
My workout today concentrated specifically on the abs. The exercises I performed were as follows:
crunches bicycles reverse crunches side crunches upright elbow to knee twists crunchy frogs lying leg raises mason twists
I performed 3 sets of 50 reps for each exercise. I had intended and attempted to perform planks as well but my shoulders shook intensely just after a few seconds. I’m positive it was do to yesterday’s shoulder workout so I decided to skip planks. Always listen to your body.