Just did a nice full-body workout 
Actually felt pretty strong since I ate just before gym 
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Nailed it. Week 7
I did something different.
Rested more.
Ate more.
Trained harder (as I had more energy)
Strength training on Wednesday, I took enough time, warmup, veeery concentrated exercises, 20 minutes rowing and 3 rounds of Sauna afterwards. That training was totally different. Learning I need to take enough time for it.
Did some home strength training with classic exercises in between, the other days.
Body balance on Thursday.
Decent swims on Friday and Sunday where I had some amazing power.
Eating more carbs is not easy for me. Struggling. Still want to be leaner.
The carbs are also dramatically calming my nervous system. Will try to put it intelligent, also aligned with training. But I train a lot. Lol
Keep going guys 
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Exactly. I’m doing free weights these days instead of body pump.. Body pump is an amazing all over class for those who are time POOR and want to hit every body group in 45 minutes. But the real truth, for me, is that simple principles get me in shape and the magic happens when I’m more intentional:
Rest and sleep and enough protein.
Lots of water
Lift HEAVY, less reps. To failure.
Compound lifts for full body engagement: I love deadlifts mixed with upwards row and squats press into clean and press. Cardio kick benefit too.
Incline walking and stairclimber AFTER lifting
Walk at least 8k steps a day.
Spin class 2/3 times a week just for cardio health.
Eat clean as poss, but sustainable
Creatine daily
Even more water
Even more sleep.
Body balance/pilates as pleasure and physical rehab
My baby muskles 
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Looking great TF 
. Flex them muscles girl…you’ve worked hard for em!!
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11/02/25
100 min lap swimming
7600 steps
Day 2 of the November challenge
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Love it! 
Great job — you definitely have some lean muscle going on! 
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Thank you… Especially coming from a beast mode expert like yourself 
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Very kind, thanks. I’m too keen on food for it to be a complete overhaul. I’m OK with that. 
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Nov 3rd workout complete 
Felt oddly reallt focused today. Made for a great workout! Did:
Back
Biceps
30min of incline treadmill walk (slowly working my up to higher incline - aiming for incline 12. This week im doing an incline of 8.5 at speed 3.0)
Stretch
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Nov 4th workout complete
Had my Body Scan today. I am 232.6lb Thats 7.4lb down since October 1st. Not bad. Its been slow progress but its STILL progress
Today I did:
Chest
Triceps
30min incline treadmill walk
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Just did a CRAZYYY full body workout! I drank 2 of these caffeine protein shakes before gym and I actually felt super strong, it was really intense. Definitely gonna build a bunch of muscle and strength after that hopefully haha. Felt like prime Ronnie Coleman (although much smaller and shorter and weaker of course lol)
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November 5th workout complete
Today was Leg day baby!!! Legs feel strong! Working on progressive overload 🏋♀️
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Week 6 of 11
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Monday: 8 hours in the hot springs, sauna garden, lol
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Tuesday: Yogilatis class (spontaneous thing as body balance was canceled). I thought nahhh that was nothing and today my whole body felt tightly hugged.
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Wednesday: full body workout with enough time, was able to increase some weighs. 20 minutes intensive rowing
now 2 rounds sauna -
Thursday plan: Body balance class
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Friday plan: Swim
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Saturday plan: Strength
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Sunday plan: free choice
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11/03/25
90 min lap swimming
10500 steps
11/04/25
90 min lap swimming
10300 steps
11/05/25
100 min lap swimming
19500 steps
Day 3, 4 and 5 of the November challenge.
(Did 2 - 2 mile walk for day 4 as I had to drop off and pick up my car at the tire shop)
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Nov 6th - Workout complete
The exercise gods mustve not wanted me to work out today. My music and fitbit died mid-workout. Grrr. Anyway, I pushed through Did:
-Shoulders
-Abs
-Finished glutes from yesterday
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Still going strong with this. Day 10 tomorrow is a rest day but I wont be resting as Im finding it easy at the min. Looking to create a good habit of doing these exercises as soon as I finish work each day.
Onwards and upwards. 
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Just did an epic arm day! I was weak on bicep/tricep lifts because of tendon inflammation in my right elbow unfortunately, BUT I hit a new PR on forearms!!! :DDD
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11/06/25
100 min lap swimming
9000 steps
Day 6 November challenge
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Youre arm muscles are popping!! Great job on ur workouts!
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