How to Stay Fit and Healthy at Home with Geo – Day 26

Max Atlas Year of Change Day Twenty-Six

the choices we make lead to what we get
Mandatory New Think Warning Reg: FO99

I guess yesterday’s enthusiasm tired me out because I overslept even though I had a morning workout planned. This seemingly small misstep was enough to throw off my entire day. Lucky was my day off from work, but I still felt really guilty about not adhering to the routine I had set for myself. This disappointment kind of just lingered with me throughout the whole day.

Firstly, I had trouble focusing on re-grouting the bath and often found myself overly eager to redeem myself right away. Naturally, though, I was stuck in a chair for most of the morning, so I just made myself even more reckless. Once I got off work I wanted to go and work out right away, but I convinced myself to stick to the schedule and handle other things before I started.

Daily Image Year of Change Day 26 #YOC

Rest day’s are for wimps, I must have needed the catch-up however never let that get in the way of the rest of the mission. All we truly control is ourselves.

Max Atlas Day 26 Year of Change Challenge
Max Atlas Day 26 Year of Change Challenge
Body transformation in 12 months from fat to fit day 26

Also See: The Best 3 Companies To Invest In the ASX over the Next 12 Months(2021)

I will say that I had a great workout after dinner, so much so that I’d say it almost made up for oversleeping. I lifted heavier and even managed to do more reps. I’ll definitely be sore in the morning, but I’m really proud of how I responded to this small bit of adversity.

Today was a bit of a rollercoaster, but I think I made it into a positive in the end. I worked hard to redeem myself, and I’ll make sure to do even more of that tomorrow morning. I’m not going to oversleep this time, even if I have to tell my kids to pour cold water on me while I’m sleeping.

Geo Life Meal Plan for Day 26

Being a day off I can catch up on jobs and have been a little more creative with the meals for increased flavour. I am also experimenting and being more mindful of portion control and micronutrients.

Geo Diet Day 26 Plan
BreakfastGreen Protein Shake (390 cal)
LunchLamb
Jalapeno
Zucchini
Cherry Tomatoes
Kale
Ginger
Snow Peas
Avocado
DinnerChicken Breast
Mixed Salad
Cauliflower
Onions
SupperCherry Tomatoes
Cheddar Cheese
SnackPeach
Apple
Daily Meal Plan Geo Lifestyle Day 26

Year of Change 
Max Ignatius Atlas 
Change Perception
Change Life

Daily Planner of Geo Life Accountability Day 26

Slow start to the day, the 5-4-3-2-1 did not do it for me today, maybe I needed the extra rest.

Accountability CalendarHourly Update
00:00Sleep
.30 –
01:00Sleep
.30
02:00Sleep
.30 –
03:00Sleep
.30 –
04:00Sleep
.30 –
05:00Sleep
.30 –
06:00Sleep
.30
07:00Woke to alarm
5,4,3,2,1
Back to sleep
.30
08:00
.30
09:00School run
.30 –
10:00Worked on my books
.30 –
11:00Worked on blog articles
.30 –
12:00Regrout bathroom
.30 –
13:00
.30
14:00
.30 –
15:00Picked up kids
.30
16:00Home
.30Exercise
17:00
.30 –
18:00
.30Enjoyed the evening meal
Working on meditation
Working on Stoicism
19:00Blog and
Music Composition
.30
20:00Kids homework help
.30 –
21:00Worked on script
for guided meditation
.30 –
22:00Checked blog and updated
.30 Supper
Listen to audiobook
23:00Updated Blog
Rest and reflection
.30Bed
24:00Sleep
Geo Life Accountability Daily Planner – Day 26 Year of Change

Also See: 5 Best Tips to Save Money At Regular Intervals

Daily Exercise Planner Day 26 Geo Life Year of Change

Missed the Morning Jog but made up for it with my exercise regime and HIIT.

I have developed a 5 stage HIIT programme I am on level one obviously, as just started today, however after a lot of reading thee exercises will cover a large range of muscle group and should help shred the fat along with my diet.

LEVEL 1 HIIT

Try some warm-up and make sure that your body is warm to start exercises

Repeat every exercise for 20 seconds and after every exercise take 10 seconds rest. Keep your body warm and try to maintain the breathing cycle.

Jump Jack

  • Stand with your feet close together and hands tucked beside your body
  • Now, jump on the spot and take your feet apart as much as shoulder’s distance
  • Simultaneously, raise your hands in the air such that in your final position your hands are vertically up and your legs are shoulder’s distance apart. 
  • Immediately return to the starting position by jumping back in and with hands back to beside the body
  • Repeat this exercise for 20 seconds

Toe Touch

  • Stand upright with both feet at shoulder’s distance apart. 
  • Your hands must be in the air vertically above the body
  • Now raise one toe in the air such that it is perpendicular to the body
  • Try and touch that toe with the other hand and then alternate the toe and touch it with the other hand
  • Now, repeat the exercise

Press-up

  • This is a simplified version of push-ups
  • Place your hands beside your body and toes on the ground with knees also resting on the ground
  • Now lift your upper body with the use of the hands
  • Now push your body back down by flexing your elbows
  • Make sure to keep the hand position appropriate to not pressurize your back

Forward lunge

  • The forward lunge is an extension of Static Lunge
  • Stand upright and from this position take one stride forward with one leg while keeping the other leg at the original place
  • Now lower down the body such that the leg which was behind (in the original position) is now touching the ground or almost touching the ground
  • Hold this position for 3 seconds
  • Now push back to the normal position where you come back to the position where both the feet are parallel to each other
  • Now take the stride forward with the other leg and repeat the exercise

Clap Jack

  • Stand with your feet close together and hands going outwards beside the body in the air
  • Now, jump on the spot and take your feet apart as much as shoulder’s distance
  • Simultaneously, take your hands perpendicular to the body to clap in the air
  • Immediately return to the starting position by jumping back in and with hands back to beside the body in the air
  • Now repeat the exercise

Walkout

  • Stand upright and then bend down so that your hands are touching the ground
  • Bend your knees a little to ease the pressure of the back
  • Now, move forward with your left hand and then put your right hand forward and then with your left hand to imitate a walk on your hands
  • Take the steps of walking with your hands so that you reach the push-up position
  • Now return to the starting position by taking three steps backward with your hands
  • Now again stand upright and repeat the exercise.

Bicycle

  • Lie on the ground with bent knees and hands behind the head
  • Now bring your left elbow close to your right knee by doing the bicycle motion in the air
  • Now bring your right elbow close to your left knee in a continuous bicycle motion

Single-Leg Shoulders Elevated Hip Raise

  • It is an extension of the Shoulders-Elevated Hip Raise 
  • Place yourself in front of a chair or a stool with firm ground contact so that it doesn’t move when you exercise
  • Now place your upper back such that the shoulder blades rest on the chair with hands outwards horizontally from the body and parallel to the ground
  • Bend your knees so that apart from your heel nothing else touches the ground
  • The other leg has to be lifted in the air a little bent at the knee to reduce the stress and completely straight in the air to increase the difficulty level
  • Now lift your hips by squeezing the glutes and the core strength
  • Hold the top position for 5 seconds and return to the starting position

Squat

  • Stand upright and then spread your feet apart as much as the shoulders
  • Now sit down in the air by bending the knees and pushing the buttocks behind
  • Try and get down till the thighs are parallel to the ground
  • Now push the body up with heels and calves and repeat the exercise 15 times
  •  Make sure to push the buttocks behind and not push the knees forward

Plank

  • Lie down on your back with legs completely straight and hands beside your body
  • Now place your elbows on the ground so that your entire forearm is rested on the ground
  • Now raise your body using your core strength and by tightening your glutes such that your forearms and toes are the only contact points with the ground 
  • Hold this pose for 20 seconds
Type Of ExerciseRepetitions
12Kg Rice Sack Bench Press3 sets 10-10-10 reps
12Kg Rice Sack Shoulder Press3 sets 10-10-10 reps
12Kg Rice Sack Lunge3 sets 10-10-10 reps
12Kg Rice Sack Lying Dumbbell Fly3 sets 10-10-10 reps
12Kg Rice Sack Lateral Raise3 sets 10-10-10reps
Day 26 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

Don’t Let Yesterday Take Up Too Much Of Today. – Will Rogers

Day 26 of the Year of Change Wrap Up

As I am some time today I have developed a HIIT programme I will be following across 5 levels, this looks great for growth, it was brutal but good. Each day does not always work out exactly as you plan, but its what you do with the hours you do plan that counts.

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#YOC Max Atlas Day 26

Also See: A-Z List of Dumbbell Exercises and Exercise Techniques

Losing Weight the Right Way with Max Atlas – Day 11

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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