8km walk through the English Garden in Munich
Plank/Push up training in the evening.
April 6th
Feeling super weak at the gym today. Not getting much sleep os probably the culprit. I did show up tho! Did a few Upper Body exercises and then 20min of an incline treadmill walk.
Push day today. Since last September, I switched from strength training as an adjunct to race training to lifting heavy. Iām in the gym 3-4 days a week, alternating push and pull days. Iām increasing weight as I go along, but not until I have good form on the lower weights. This is alternated with days of 5 mile or more walks and 1:15 sessions on the bike trainer, with one full rest day per week. I retired 4 weeks ago and have increased my time in the gym - when I was lifting before or after work, it was about 45-60 minutes and now Iām taking up to 2Ā½ hours.
When Iām more satisfied with my body fat loss, I might post transformation pics by month on the fitness selfie thread.
Another 8 km walk.
Got a couple dog walks in. Got back from leg day at the gym and Iām wobbly. My appetite doesnāt seem to be satisfied today either.
I feel like I need to get creative about how to get more protein into the diet if I want to get past my plateau and keep on track with calorie intake.
13k steps.
Missing @Tito23 and his massive step counts.
Tried a new gym today.
First a Salsa class, then for the first time some rowing and also for the first time kettlebell squats and swings. I was feeling very experimental today and I liked it. Will not be able to walk down any stairs tomorrow, though. My legs feel like pudding.
07/04/2026
Some walks
Yogilatis class at 7
Guys I did it and got in contact with the trainer that teaches since 1981 
to give me some lessons and get last seconds out of that swimmer body 
Will take place in June 
Just a 45 minute walk for me tonight as Iāve worked on job applications all day. Back in the gym tomorrow, hopefully spin + bootcamp.
Saw this cutie on my walkā¦
Did 100 kb burpees.
Then followed with a weighted pack walk on the treadmill. 30mins with 15kg in the pack. Roughly the amount of weight Iāve lost since I stopped drinking.
Had a strong day on chest and biceps. Even had a comment from a much younger guy I work with that he needs to get on my training program cuz Iām looking good. Iāve not had this sort of attention before, like in my life. Itās nice when my efforts are recognized. Makes me wonder where else I can start to apply these principles. Feeling like I want to keep pushing further but gotta take it odaat.
I finally bit the bullet and bought some protein powder just to add to smoothies and yogurt and such. Iām also gonna try creatineā¦I think. I used tobhear so many horror stories about it when it first came out but now so many people advocate for its use because itās harmless. Any thoughts out there?
Talk with a dietician. It is possible to have too much protein and creatine. Too much protein can be stored in the body as fat and also cause kidney stones.
As someone whoās had kidney stonesā¦ 0/10, do not recommend.
And, clearly whatever youāre doing is working. But because Iām not a dietician, and only know what mine has told me, I think it would behove you to find one for long term healthy goals.
You look amazing!
Creatine is especially beneficial for women in their 40s like me. Itās harmless at correct dosing (3-5g/day). Iāve just heard to ignore silly loading phases and to stay consistent with this lower dose daily. Oh, but double your water consumption because the muscles need the water to bond with the creatine to swell and give that āpumped/jackedā look.
Itās not to supplement, or instead of a protein rich diet, but complementary to performance and also brain activity. Apparantly it has links to assisting with mental acuity, and may be useful in the fight against Alzheimers. Especially for women as we leak nutrients and protection around our muscles as we age. Bloody typical. Itās one of the most studied supplements so research it, but I use daily (40g oats, 50g protein powder and 5g creatine) as a low Calorie high protein breakfast. I need to take my own advice and drink more water.
How to burn over 500 calories in just 40 minutesā¦ Get a drill sergeant like my gym instructor!!! 
Iām either going to do an hour weight training or the evening bootcamp tonightā¦ I have a free window between job applications!
Get it!
Pilates
Rowing machine
Kettlebell squats and lifting
I think about maybe getting a rowing machine for my home.
Deadlift Friday + Happy Friday! 
5 rounds Tempo Deadlift 3 reps @ 195
Finisher 
25 sandbag over shoulder (70lbs)
50 situps
10 wall walks
400 single unders
25 burpeee over jump rope
Broke reps into 5 rounds
20min time cap
Wednesday I got in a shoulder workout. Seeing awesome progress in that area. No more pain and my PRs are climbing fast.
Yesterday I got a lot of steps in and did a yoga class.
Tonight Iām gonna do my back and tricep workout.
Since Iāve been prioritizing my sleep again, I feel like I have so much energy. Sure, you can call me boring for crawling into bed with a book at 9pm, but itās such a simple change that has benefits to so many areas of life.
Thatās literally the best kind of life. 
I do this now, except I have to have a cup of tea too.