Geo 90 Day Transformation Workout Plan – Day 16

Max Atlas Year of Change Day Sixteen

winning is winning against yourself
Mandatory New Think Warning Reg: FO99

I decided not to jog and just walk this morning, I needed to give myself a break. I always aim to push myself to the limit, but it’s important not to overdo it. It would definitely stall my progress a lot if I were to develop an overuse injury. I couldn’t help but feel a bit guilty since I’m doing less than what I had established, but this isn’t anywhere near the same as “cheating”. Rest and recovery are just as essential as the hard work needed to build yourself up, I just need to distinguish rest from laziness.

Nothing new to report about the diet or my exercise plan–I suppose I’ll have to change that sooner or later. I’ve been thinking about trying some new healthy foods and maybe switching up the workouts I do. I don’t want to let familiarity or boredom get in the way of my progression

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Daily Image Year of Change Day 16 #YOC

Not much to report, but if I look really closely I think the love handles are going down.

Max Atlas Day 16 Year of Change Challenge
Max Atlas Day 16 Year of Change Challenge
Body transformation in 12 months from fat to fit day 16

Everything else about today was just fine. I made it through work without a hitch, although for a brief moment I recall daydreaming about an extra crispy KFC meal (just for a moment!). I finished this evening’s workout after putting in a solid effort, and that definitely helped me get a good night’s sleep.

I’m content with how things went today, but I want to be proud of the work I put in. I’ll be sure to make that the case for tomorrow.

Geo Life Meal Plan for Day 16

The new shopping list has given me some great ideas, and I am getting creative, I have even started working on a recipe book for myself. With some great food choices and delicious meals, planning for the week ahead is actually good and you look forward to good eating.

Geo Diet Day 16 Plan
Breakfast Vanilla Protein Shake
LunchSalmon
Watercress
Onion
Avocado
DinnerLamb
Greek Yogurt
Mixed Spice
Scallions
Snow Peas
SupperCottage Cheese
Blueberries
SnackApple
Orange
Walnuts
Daily Meal Plan Geo Lifestyle Day 16
Year of Change Max Ignatius Atlas Change PerceptionChange Life

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Daily Planner of Geo Life Accountability Day 16

My days are so much more structured now, the calendar and daily planners are maxing out my days, previously on workdays I am so exhausted and literally, work, eat, sleep in zombie mode, now, I actually get stuff done on my workdays, not just days off.

Accountability CalendarHourly Update
00:00Sleep
.30 –
01:00Sleep
.30
02:00Sleep
.30 –
03:00Sleep
.30 –
04:00Sleep
.30
05:00 05:15 Wake
Clothes ready to go
Walk 60 Minutes Slow Moderate Moderate
.30– 10 Minute meditation mid Jog
06:00
.30 Breakfast
Shower
07:00Commute Listen to
Teaching Methods for Inspiring 
.30 Light exercise car park
08:00Work
.30 –
09:00Work
.30 –
10:00Work
.30 –
11:00Work
.30 –
12:00Work
.30 –
13:00Work
.30 –
14:00Work
.30 –
15:00Break
10 Minute walk after the meal
.30 Work
16:00Work
.30 –
17:00Work
.30 –
18:00Work – Start Commute Home 17:45
.30Wash
Change
Iron One basket
19:00Activities with Kids
.30
20:00Eat evening meal
TV
.30TV
21:00Start Blog for today
.30Bodyweight exercise
22:00
.30 Supper
Worked on blogs
23:00
.30Final blog checks and
house check + Packed lunch
24:00Sleep
Geo Life Accountability Daily Planner – Day 16 Year of Change

Daily Exercise Planner Day 16 Geo Life Year of Change

Exercise while I walked this am trying to save my knees I still cracked it so big win, scaled back a bit this evening also but committed 100 per cent to the exercises I did do.

Type Of ExerciseRepetitions
Walk60 Minutes
Close grip press-ups 3 sets 15 reps
Leg raises 5 sets 5 reps
Bridges 3 sets 12 reps
Tricep extensions 3 sets 10 reps
Side planks 4 sets of 1 min (two sets on each side)
Day 16 Year Of Change Fit by 40 Exercises

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Quote of the Day

Act as if what you do makes a difference. It does.

William James

Day 16 of the Year of Change Wrap Up

The solid day would have liked to do more exercise, better to burn out than fade away and all that. However, 16 days in I don’t want to pick up and injury. One thing for sure, that working on yourself is more than just exercising, it’s adopting a lifestyle and a way of existence that re-writes the brain’s reward centre and not in a bad way.

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#YOC Max Atlas Day Sixteen
#YOC Max Atlas Day Sixteen

Also See: What it Takes to Get Fit by 40 – Day 6

12 Month Body Transformation Max Atlas Day 3

Max Ignatius Atlas

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

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