How to Get in Shape at Home Without Equipment – Day 20

Max Atlas Year of Change Day Twenty

being fat is a choice in most circumstances
Mandatory New Think Warning Reg: FO99

Today started out well; I got up early, but instead of jogging hit the High-Intensity Interval Training. It was nice to get some exercise in while taking in the sights of daybreak on the side of a hill.

The day was just business as usual, but some of my mates keep offering me sweets in jest, knowing that I’m on a diet. I must admit that this was annoying at first, but now I actually look forward to it–it’s a great way to practice restraint!

Things started going downhill after the kids got home. One of my kids won a coupon for McDonald’s at a rock climbing party, and of course, it was due to expire the very same day. I don’t usually get fast food for my kids, but the coupon was for a free value meal, and he was practically begging me to take him for once. I had to oblige, and I thought I was up for the challenge of having to go into a fast-food restaurant and order for somebody else, but boy was I wrong.

Daily Image Year of Change Day 20 #YOC

Big smile for two reasons, one I took on MacDonald’s and won nd number two day 20 feels like a good day plus it’s Saturday so I am mega chilled.

Max Atlas Day 20 Year of Change Challenge
Max Atlas Day 20 Year of Change Challenge
Body transformation in 12 months from fat to fit day20

I could tell that I was in trouble as soon as I pulled up. I had made fast food runs all the time in the past, and I was getting flashbacks of burgers and chips on my tastebuds. Luckily, there wasn’t much of a line there, so I didn’t have to endure staring at the delectable items on the menu, but then my son tells me that he wants to eat in the restaurant instead of ordering to go. There was absolutely no way I was going to be able to watch my son eat right in front of me, and I almost ordered a Big Mac right then and there, but I managed to contain myself.

Instead, I ordered a medium-sized salad, if for nothing else than to keep myself occupied. I’m actually amazed that I was able to resist temptation in this scenario, and I guess it goes to show how far I’ve come mentally. Really, it was nothing short of a miracle–I didn’t even ask my son for a single chip!

After we were done eating, I hurried my son home before I could glance back at the menu, and I had a great workout that evening, proud of myself for not giving in to my cravings.

Also See : Life Hands You Lemons Don’t Quit Move Forwards – Day 12

Geo Life Meal Plan for Day 20

Felt odd planning chocolate into the day, but glad I did was a great start and very tasty, I just had to ask my eldest to hide the rest of the packet. My planned Dinner was cut down as I had the salad at the restaurant, however has a scaled-down version.

Geo Diet Day 20 Plan
BreakfastChocolate Protein Shake
(191 cal)
Mixed Salad
Snow Peas
Parmesan Cheese
Daily Meal Plan Geo Lifestyle Day 20

Year of Change 
Max Ignatius Atlas 
Change Perception
Change Life

Daily Planner of Geo Life Accountability Day 20

Solid day, plenty of tests, kept on track with my planner.

Accountability CalendarHourly Update
.30 –
.30 –
.30 –
.30 –
.30 –
07:00Woke to alarm
Ready for exercise 07:15
High-Intensity Interval Training
08:00Sit in nature and meditate
for 15 minutes
09:00Prep Breakfasts
.30House Hold jobs
Family responsibilities
.30 –
.30 –
12:00Met up with some buddies
.30 –
.30Returned home and
household jobs also
14:00Worked on articles
.30 –
.30Trip out once kids home
.30Enjoyed the light evening meal
Working on self-control
20:00Played board game
.30 –
21:00Practised Self Guided Medication
.30 –
22:00Checked blog and updated
.30 Supper
Listen to audiobook
23:00Updated Blog
Rest and reflection
Geo Life Accountability Daily Planner – Day 20 Year of Change

Also See: Best Books on Personal Finance for Australians

Daily Exercise Planner Day 20 Geo Life Year of Change

Type Of ExerciseRepetitions
Hill Sprint 5 sets 20 seconds
per Attack
50m Sprint Intervals X2
Press Up into a Burpeefor 10 secs x 5 sets
Closed fist press ups for 20 secs x 3 sets
Sit-Ups until fail
Wide grip press ups3 sets 15 reps
9Kg Rice Sack Calf Raise3 sets 10-10-8 reps
9Kg Rice Sack Triceps Kickback3 sets 10-10-8 reps
9Kg Rice Sack Russian Twist3 sets 10-10-8 reps
9Kg Rice Sack Jack Knives3 sets 10-10-8 reps
9Kg Rice Sack Glute Bridge3 sets 10-10-8 reps
Day 20 Year Of Change Fit by 40 Exercises

Quote of the Day

It is in your moments of decision that your destiny is shaped.

Tony Robbins

Day 20 of the Year of Change Wrap Up

Huge win today, however I am certain one day I will meet my nemesis again and hook into fat cheeseburger’s who knows maybe even tomorrow, all I know is not today.

My Facebook Page

Tweet Me @maxatlasyoc

YouTube Daily Podcast

Max’s Medium

#YOC Max Atlas Day Twenty

Also See: The Hidden Cost Of Printing Money And Why Quantitative Easing Is A Road to Ruin

The Long Road to Recovery Make Today Count – Day 9

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 *