How to Get Fit at Home for Beginners with Geo – Day 22

Max Atlas Year of Change Day Twenty-Two

doing nothing is easy without self respect
Mandatory New Think Warning Reg: FO99

Today started out alright, I suppose. I woke up early but wasn’t too enthused about doing cardio in place of lifting weights for some reason. I know I shouldn’t be picky about these kinds of things, but I don’t really like the idea of my lungs burning first thing in the morning. My elbow feels a little better, but I still don’t want to make it worse by lifting too soon. It is a bit frustrating to not be able to exercise how I want, but I’ll just have to make due for the time being.

I’ve noticed that I’ve been reading a lot more lately, and the material that I’m reading has some real depth to it this time around. I’ve always loved fiction, but I’ve read a few nonfiction books that I thought would be helpful for my journey. As it turns out, I’ve learned a couple of mental strategies for managing hunger and cravings, so I’ll say that reading has been beneficial so far.

Daily Image Year of Change Day 22 #YOC

Why is fat so hard to burn, and why when the scales are showing improvement is it not instantly visible on the body? These are all good questions maybe tomorrow I will get an answer.

Max Atlas Day 22 Year of Change Challenge
Max Atlas Day 22 Year of Change Challenge
Body transformation in 12 months from fat to fit  day 22

My diet’s been going well, I’ve tried incorporating new kinds of fresh fruits and vegetables in my meals, and I can’t say that I’m fond of all of them. At least the variety helps keep me interested.

Hopefully I’ll be able to work out properly tomorrow. I’ll ice tonight and try not to put too much stress on my elbow.

Also See: Ten Delicious Homemade Protein Shakes To Kickstart Your Workout

Geo Life Shopping List Week Four

The week three shopping list was tasty and included most of my needs, I have however noted a lack of desserts so will introduce seeds also this weeks menu to experiment with.

Geo Life Shopping List Week FourUsual Herbs Spices Leftover from previous weeks
Purchase as required
EggsCottage Cheese
Frozen Fruit: Strawberries
Fresh Fruit To Taste
Vanilla ExtractSalmon
Mixed Fruit to Taste Mixed Salad
SpinachCoconut Cream
                 Almond ButterRed Onion
JalapenoChicken Breast
ZucchiniCherry Tomatoes
Snow PeasAvocado
ScallionsAlmond Milk
Chia SeedsFlaxseed
Parmesan Cheese.Peanut Butter
Cheddar CheeseLamb
Tomato PureeBeef
Dark ChocolateCoca Powder
MilkGreek Yogurt
Pitted DatesPowdered Milk
Ground AlmondCoffee For Protein Shake 
HoneyCoconut Oil
CinnamonCream Cheese
Shopping List for Week 4 Geo Diet
  1. Alternative Vegetables.
  2. Alternative Fruits.
  3. Alternative Nuts.
  4. Homemade Protein Shakes 

Geo Life Meal Plan for Day 22

New week, manic Monday and some great meals planned this week, the meal prep is becoming second mature and playing with the spices to get flavoursome filling meals is great. The Smoothies will continue as they are filling and nutritious, I will also look at some desserts using Chia Seeds.

Geo Diet Day 22 Plan
BreakfastDefinition Protein Shake (331 cal) 
Mixed Salad
DinnerChicken Breast
Cherry Tomatoes
Mixed Salad
Daily Meal Plan Geo Lifestyle Day 22

Also See: Fascinating Health Facts Of Red Wine

Daily Planner of Geo Life Accountability Day 22

Planning your days may seem tedious, however, I am doing more now with my days than in a long time, plus if the office is quite I can whip out my accountability diary and schedule some tasks for when home. I am also working on two-minute medications and using them on the break to give myself a clear head and help filter out any insanity.

Accountability CalendarHourly Update
.30 –
.30 –
.30 –
05:00 05:15 Wake
Clothes ready to go
Jog 60 Minutes Moderate
.30– 10 Minute meditation mid Jog
.30 Breakfast
07:00Commute Listen to
Rock Music
.30 Light exercise car park
.30 –
.30 –
.30 –
.30 –
.30 –
.30 –
.30 –
10 Minute walk after the meal
.30 Work
.30 –
.30 –
18:00Work – Start Commute Home 17:45
Iron One basket
19:00Activites with Kids
20:00Eat evening meal
.30Played Card Game
21:00Start Blog for today
.30Bodyweight exercise
Feeling stronger
22:00Short Sprints outside the house
.30 Supper
Worked on my book
.30Final blog checks and
house check + Packed lunch
Geo Life Accountability Daily Planner – Day 22 Year of Change

Daily Exercise Planner Day 22 Geo Life Year of Change

Due to elbow niggling (which was only very mild focused on HIIT today and skipped weights.

Type Of ExerciseRepetitions
Jog2 Hours moderate pace
50m Sprint Intervals X4
Twisting sit-ups 3 sets for 35 secs
Lunges3 sets 10 reps
Side planks6 sets of 45 secs (3 sets on each side)
Day 22 Year Of Change Fit by 40 Exercises

Also See: Turn Your Life Around in 1 Year Fat to Fit – Day 4

Quote of the Day

Realize that sleeping on a futon when you’re 30 is not the worst thing. You know what’s worse, sleeping in a king bed next to a wife you’re not really in love with but for some reason, you married, and you got a couple of kids, and you got a job you hate. You’ll be laying there fantasizing about sleeping on a futon. There’s no risk when you go after a dream. There’s a tremendous amount of risk to playing it safe.

Bill Burr

Day 22 of the Year of Change Wrap Up

The HIIT is well worth is and mostly saved my elbow which is feeling a lot better now at the day draws to a close. It’s not easy working full time and embarking on this programme, but if it was easy I wouldn’t be so fat and lazy.

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#YOC Max Atlas Day 22

Also See: Turning Your Life Around at 40 with Geo Lifestyle – Day 0

Doing Whatever it Takes for Self Improvement – Day 8

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.

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