Always fasted as my classes start around 6am, though I do fit a nice strong coffee in.. But as soon as I get home I shower and always have the same breakfast:
40g oats cooked with water not milk
Two scoops protein (currently vanilla and strawberry)
Frozen berries, blueberries and raspberries
5g creatine
About 40g protein for about 400 cals.
Plus two more coffees 
Checking in I pushed myself today and went 45 minutes on my strider instead of my usual 30. I ended up doing 50 minutes! 2 sets of 15 and one of 20! I also did some thigh spread 6 sets of 80! Iām feeling pretty good today. I donāt work out on the weekends but Iāll be pushing for 45 minutes on Monday! Iām also calorie counting. Iāve adjusted my intake to 1589 calories a day. The app Iām using adds on for exercise but Iām still trying to stay below. Iāve got about 40 more lbs to lose. I gained some when I went to Puerto Rico but Iām still below 200.
I do. 
Anything from the 4pm - 6pm range. When I was in my nutrition program my coach tried to get me to do the 6am class. It lasted a week before I told her I couldnāt do it anymore. 
I only do the 9am classes on the weekends because I have no choice. And I choose an early heat wave time for my competitions because I wonāt be able to stand the anxiety all day. Thatās the only time you will see my face in a gym in the AM. 
I donāt work out that early in the morning.
But in general I am out of the fasting game. As it might disturb hormonal balance for women. And balance as well as avoiding stress is my focus this year.
My meals focus on 20 to 50 g protein per meal and 5 hour pauses at least if somehow possible. When I go to an exhausting session I use to have a 80kcal snack with a bit of carbs. Performance is much better that way.
But this is just my way right now 
Rowing and kb circuit
50 burpees
Then finished with 3 rounds on the heavy bag
I hate those DOMS that linger for days. I think I currently have that sort. My lower biceps are screwed. 
No workout for Sat and Sun - these are my work days/rest days.
Focusing on diet this weekend as these 2 days are always hard for me. Being so sedentary at my job makes it extremely difficult. I get bored, I snack, and mentally dont feel well bcuz of that, im just all out of sorts. So for todays meals I am focusing on high protein and fiber. Drinking enough water (bcuz I usually dont drink enough). And getting up to stretch every so often for some movement. Then once home, I am going to eat a ānormalā portioned amount of supper and not binge or overeat.
I will not allow the weekend to ruin last weeks progress!!
I did a 5 mile powerwalk and broke through the 4mph average ceiling for the first time this year. Iām fairly chuffed about that because itāll lead to weightloss and increase my fitness.
Great job! 4mph is a fast walking pace!
So I brought up an idea to hubby with regards to summer break (when our son is out of school). I normally end up going 2 months without decent exercise bcuz I cant make my way to the gym (unless we have respite for my son but that has failed miserably in the past).
Anyway, I was going to invest in a walking pad (one with an incline option), and an adjustable dumbbell. Does anyone have any good recommendations for what brand of adjustable dumbbell is best? Theres alot out there lol some are crazy expensive. Looking for a reasonably priced one if possible.
Thanks!
Hey friend, I could only recommend Nuobell based on thatās what have. They rock but as you said, also pricey. There are lots of options out there and I suspect better pricing if you shop around.
Those are NICE dumbbells!!! (I just googles them). Yes a bit pricey but I bet they function well. Hmmm definitly one to consider tho! Thank u!
I wanted so bad to have a zero day (just super tired with only 4.5 hrs sleep and up for 28hrs through the overnight shift.
But my motto this year is ādonāt be a whiny little bitchā (apologies if not āpolitically correctā), so I got my planned 35 min Z2 cardio in and post meal zone 1 20min walk in. It wasnāt easy, but itās done.
Keep after it friends!
Wow impressive work!!! I laughed at your ādont be a whiny little bitchā comment Serious question thoā¦ how do you find balance?? I totally applaud you on working out and taking care of urself on a daily basis, but how do u know when to listen to ur body and rest and when to push urself and do a workout? Im struggling to figure this piece out.
Like yesterday, my mind was ready for a workout but my body wasnt. I pished thru anyway. Felt good! But it drained me. Maybe I shouldnt have gone to the gym? How do u figure this out?
Thatās hard to answer really as I suspect itās different for everyone. Iām fortunate that I have a very high threshold and can keep going if I wish.
Iāll frame as this, I completely understand my body fairly well now. Iām usually always in a good mood and bring energy everyday. Not like over the top kind of energy but show up ready daily.
When I find my mood slipping for no particular reason, my sleep has begun to tank, or I canāt shake some body discomfort (say ongoing hip soreness for example), then I know I need to take a deload. This doesnāt happen often for me, but again itād be different for different folks Iād think. My deload usually shows up every 3-5 months and Iāll require like 4-7 days of nothing intense.
Sorry I canāt be more precise, itās been a long journey to listen to my body properly. Not give in to the lazy type signals, but really focus on when Iām just not there any longer. Itās helped me avoid any injuries to date fortunately.
This does help actually! Thank u for ur input and explanation! 
Started my new programme back my PT yesterday. Forgot how strenuous front foot elevated split squats were hahaha. Quads are feeling it this morning.
Thanks. Iāve peaked at 4.2mph over 5 miles in the past. Iāve been putting in the miles and eating right to get back to this pace and itās taken longer than I thought it would. Just the other day I felt my strides getting bigger so I was hopeful it would come soon. Next target is to do it over longer distances, so Iāll aim at building my stamina.
This year my walking challenge is to walk the length of the UK from Lands End to John oāGroats which is 874 miles in total. Iāve signed up to do it virtually and I get regular emails telling me about landmarks I pass along the way and various milestones. I last did it in 2024 and got a medal and T Shirt when I completed. Lots of various walks to choose from around the world.
Thats sooo fantastic! I actually am doing 2 virtual challenges myself, the Dia De Los Muertos and Barcelona. But im doing them theu the Conqueror Challenges. I have never heard of End to End virtual challenges. Probably the same sort of concept.
Thats a fantastic goal u have! Ull have to show ur medal when it arrives!
Aww thanks for including the link. I really want to do the japan run but it adds up to about $72. I was just debating signing up for 4 local races for $120. Hmmmm im not gonna be impulsive and think about it
