The Long Road to Recovery Make Today Count – Day 9

Max Atlas Year of Change Day Nine

Input equal output
Mandatory New Think Warning Reg: FO99

Today I woke up with a renewed sense of confidence and determination, ready to tackle anything the day throws my way. I really wanted to do something to prove to myself that I can and will lose weight, it was someone’s birthday at work and they brought in a bunch of delicious-looking desserts, however, I decided not to test my luck.

Apart from that, I’ve noticed that my old injuries have been causing me a bit of trouble recently, most likely because of the sudden ramp in intensity my body has had to deal with. I did take some pain relievers this time, telling myself that is was mainly because of my injury, but in reality, I also wanted some relief from the muscle soreness. I’ll have to think of an alternative treatment method when these nagging injuries act up again because I don’t want to take the easy route of using analgesics whenever I feel any pain.

Daily Image Year of Change Day Nine #YOC

Took the photo today right after the workout still gasping a bit for breath, to time poor for reshoot.

Max Atlas Day 9 Year of Change Challenge
Body transformation in 12 months from fat to fit  day Nine

I still feel good otherwise, and everything else has been progressing smoothly, but I still feel as though I cheated a little. Oh well. What’s done is done. I’ll just have to be better tomorrow.

Also See: Top 10 Attractions on Australia’s Gold Coast

Geo Life Meal Plan for Day Nine

Organization of meals has been critical so far, I have the family onboard mostly in terms of diet, but in terms of meals prep, the kids and wife are helping. One area that is huge is by planning ahead you are getting nutritious foods, and while the expense may be a little higher at the supermarket, over the week you actually spend less.

Geo Diet Day Nine Plan
BreakfastPoached Egg
LunchCottage Cheese
SupperGreek Yogurt
Tea Spoon Honey
Daily Meal Plan Geo Lifestyle Day 9

Daily Planner of Geo Life Accountability Day 9

Being accountable and working full time, along with household duties are all a massive mission in themselves, but one life, and one opportunity, so I will press ahead. Having the accountability calendar is really good as it keeps me on track, and when find self drifting off a quick check re-motivates me.

Accountability CalendarHourly Update
.30 –
.30 –
.30 –
05:0005:15  Wake
Clothes ready to go
.30Walk with an intermittent slow jog
65Minutes Moderate
Felt nice to be up and out
.30 Breakfast
07:00Commute Listen to
guided Bill Burr Podcast
.30Light 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
.30Quick wash
Change of clothes
Vacuum and a quick wash of cars
Walked while waiting
20:00Eat evening meal
With Tv on
.30Played Exploding Kittens
21:00Start Blog for today
.30 –
22:00Bodyweight Exercise
Shoulders a little sore
.30 Supper
Read about social engineering
Tried very hard not check the news
23:00Practised 10 Minutes meditation
With some music, I worked
on with a mate
.30Final blog checks and
house check + Packed lunch
Geo Life Accountability Daily Planner – Day 9 Year of Change

Also See: 10 Tips to Have An Unforgettable Family Vacation in Sydney

Daily Exercise Planner Day 9 Geo Life Year of Change

My shoulder was a little sore today, not to the point I had to stop but just something to watch, tomorrow I plan do two walks / light jogs and give the bodyweight exercises a break. Again took a while to get into but once in the swing was well worth it, felt good and got sweaty.

Check out : Ultimate Top 50 Workout Music Playlist 

Type Of ExerciseRepetitions
Walking  / Intermittent Light Job65 Minutes Moderate
Burpees 3 sets 10 reps
Plank 3 sets of 45 secs
Close grip press ups 3 sets 10 reps
Bridges 3 sets 10 reps
Bodyweight squats3 sets 10 reps
7Kg Rice Sack Bench Press
(Used floor)
3 sets 5 reps
7Kg Rice Sack Triceps Kickback3 sets 5 reps
7Kg Rice Sack Lateral Raise3 sets 5 reps
7Kg Rice Sack Lying Dumbbell Fly3 sets 5 reps
7Kg Rice Sack Glute Bridge3 sets 5 reps
Day Nine Year Of Change Fit by 40 Exercises

Quote of the Day

You could leave life right now. Let that determine what you do and say and think.

Marcus Aurelius

Day Nine of the Year of Change Wrap Up

Overall a great day today, I will have to ease up a little bit as my 39-year-old body starting to pay a little bit, however, with the graduated approach I have developed for Geo Diet and Geo Life Style I remain confident results will come. Day Nine and feeling not to bad will take that as a win.

Rules of Geo Diet
The eight step of geo

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#YOC Max Atlas Day Nine
#YOC Max Atlas Day Nine

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

Control Your Mind During Isolation

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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