Fitness: How Long to Get in Shape – Day 63

Max Ignatius Atlas Year Of Change Day 63

its never your fault
Mandatory New Think Warning Reg: FO99

I had a bit of trouble falling asleep last night, perhaps because I had more energy than usual after a lighter workout. I was tempted to get up and do a full workout to compensate, but I decided instead to meditate and prepare my mind for all that I was going to achieve tomorrow. I was out cold once I went back to bed, and woke up feeling as if I’d never had any trouble sleeping at all.

Work was relatively uneventful, other than the fact that I got a strong craving for something sweet. This far into the game, I had my granola bars at hand, but as I started eating one I began to think about how monotonous they were getting. There’s only so much variety when it comes to granola bars, and after discovering how much I like bean burgers, I think it would be worthwhile to try out other healthy snacks. I did a quick search online and saw some all-natural beef jerky that looks pretty good. I’ll pick some up tomorrow and see how I like it.

Daily Image Year of Change Day 63 #YOC

The rats nicked my shorts, na no idea, probably shoved somewhere have been in a rush today so never found them, hope will show up tomorrow.

Max Ignatius Atlas Year Of Change Day 63
Daily Image Year of Change Day 63 #YOC

Body transformation in 12 months from fat to fit  day 63

I was raring to get down to business with today’s workout and was absolutely crushing it halfway through. I was so in the zone that I barely noticed one of my kids come in and say that he’d like to exercise with me for a change. Since he’s way too young to be lifting heavy weights, I just did some push-ups and sit-ups with him. He seemed really thrilled to get to participate in my fitness journey, and while I was eager to continue with my routine, I must say that I was equally thrilled. Getting to share moments like this with family reminds me of why I’m adopting this lifestyle in the first place.

Also See: Health Benefits of Banana

Geo Life Meal Plan for Day 63

Regular meal planning today, my recipes are coming sooner, it’s just a matter of getting the time to convert the hand written notes into blog articles.

Geo Diet Day Sixty-Three Plan
BreakfastVanilla Protein Shake (320 cal)
Mixed salad
Cottage Cheese
Boiled Egg
SupperTropical Addiction
SnackHomemade Flax Seed Granola & Yogurt Parfait
Daily Meal Plan Geo Lifestyle Day 63

Year of Change 
Max Ignatius Atlas 
Change Perception
Change Life

Daily Planner of Geo Life Accountability Day 63

Love days off, this year of change is about whole life change, I have to figure a way to get more time off.

Accountability CalendarHourly Update
.30 –
.30 –
.30 –
.30 –
.30 –
08:00Woke to alarm
Ready for jog
.30Light outdoor exercise
.30 –
11:00Worked on blog articles
.30 –
12:00Visited friends
.30Fishing with kids
.30workout +
20:00Evening meal
.30 –
.30 Supper
23:00Updated Blog
Rest and reflection
Geo Life Accountability Daily Planner – Day 63 Year of Change

Also See: Is Livetiles Ltd (ASX_ LVT) Probably a Good Investment Or Not?

Daily Exercise Planner Day 63 Geo Life Year of Change

I dropped the weight a little as am feeling some tweaks but I have stepped up to my level 4 HITT

Type Of ExerciseRepetitions
Jogging120 Mins with sprints 10 seconds x8
LEVEL 4 HIIT Intermediate Plus
20kg Rice Sack Bench Press
20kg Rice Sack Bicep Curl
20kg Rice Sack Shoulder Press
20kg Rice Sack Bent-Over Row
20kg Rice Sack One Arm Swing
20kg Rice Sack Calf Raise
20kg Rice Sack Triceps Kickback
20kg Rice Sack Lateral Raise
20kg Rice Sack Lying Dumbbell Fly
20kg Rice Sack Glute Bridge
20kg Rice Sack Russian Twist
20kg Rice Sack Jack Knives
20kg Rice Sack Tricep Extensions
Day 63 Year Of Change Fit by 40 Exercises

Week Nine Body Weight Reveal

I have taken this at the same time of the day, with just underwear on as I did on previous weigh ins.


  1. First thing in the morning
  2. After passing urine
  3. Underwear only
  4. Same Digital Scales
Week Nine Geo Diet Weight Loss

Over half a kilo, I have to be happy with that, as after all this is a year of change not a month of change, the aim is sustainability and a healthy lifestyle.

Quote of the Day

The cure for pain is in the pain.
― Rumi

Day 63 of the Year of Change Wrap Up

Really happy with today, stepped up my intensity and got the reward on the scale.

My Facebook Page

Tweet Me @maxatlasyoc

YouTube Daily Podcast

Max’s Medium

#YOC Max Atlas Day 63

Also See: How Long Does it take to Get Fit and Toned – Day 33

5 Ways To Control Your Anger By Practicing Stoicism

Max Ignatius Atlas

I am Max I Atlas, founder and a primary contributor to Welcome to my journey towards both physical and mental well-being, where we will explore staying in shape while rapidly approaching forty.

Leave a Reply

Your email address will not be published. Required fields are marked *