Workouts to Get Back in Shape at Home Geo Life – Day 21

Max Atlas Year of Change Day Twenty-One

helping someone should be freee
Mandatory New Think Warning Reg: FO99

By now, after three weeks of experimenting and hard work, I’m starting to settle into a routine. I’m going to wake up to continue my early morning workout five times a week depending on how I’m feeling, and the other days I’ll get some much-needed rest (With light exercise only). Sometimes it’s tough even getting up part of the time, but I’m able to stay motivated by reminding myself that I’m always in a better mood after I exercise. Hopefully this routine I’ve devised will balance out and provide me with the optimal gains for my effort.

I made it through the day with relative ease and managed to convince friends to eat at an all-natural restaurant I had been eyeing for a while. My home-cooked meals aren’t half bad by any means, but it doesn’t fully compare to how delicious their food was. If this is what I got to eat every day, I might not ever crave greasy food again.

Daily Image Year of Change Day 21 #YOC

No six pack yet, but 3 weeks in not to shabby. Today was the official weigh in see down below for week three results.

Max Atlas Day 21 Year of Change Challenge

Max Atlas Day 21 Year of Change Challenge
Body transformation in 12 months from fat to fit day 21

Other than that, I think I might have sprained my elbow while lifting today. I tried to go a little heavier than I could manage, and my body let me know right away. Weights might be out of the question for a day or two, but I’ll make up for it by doing some extra cardio here and there. For now, I’ll make sure to rest and put plenty of ice on it.

Also See: Health Benefits of Green Tea

Geo Life Meal Plan for Day 21

For the evening meal we ate out, however, I will here include my original planning, I had a baked turkey and asparagus with a side of some delicious mixed vegetables while out, kept at all as nature intended.

Geo Diet Day 21 Plan
BreakfastDefinition Protein Shake
(331 cal)
Daily Meal Plan Geo Lifestyle Day 21
Year of Change 
Max Ignatius Atlas 
Change Perception
Change Life

Daily Planner of Geo Life Accountability Day 21

Accountability CalendarHourly Update
.30 –
.30 –
.30 –
.30 –
.30 –
07:00Woke to alarm
Ready for exercise 07:15
08:00Sit in nature and meditate
for 15 minutes
09:00Prep Breakfasts
.30House Hold jobs
Family responsibilities
.30 –
.30 –
12:00Blog and book
.30 –
14:00Worked on guided mediation
.30 –
18:00Played cards with kids
19:00Headed out to meet
other families
.30 –
.30 –
.30Got home quickly checked
blog and recorded pod cast
Geo Life Accountability Daily Planner – Day 21 Year of Change

Also See: Soda Opening Sound Effect|Royalty-Free Music

Daily Exercise Planner Day 21 Geo Life Year of Change

Great exercise today, but have I think an elbow overuse injury/sprain anyway, rest, ice, elevate and compress and will see how it goes likely tomorrow take it easy, and don’t wanna mess myself up.

Type Of ExerciseRepetitions
Jog 2 Hours
High knees5 sets of 30 secs
Tricep dips 3 sets 12 reps
Lunges 3 sets 10 reps
Side planks6 sets of 45 secs (3 sets on each side)
Press up into a burpee3 sets 12 reps
10Kg Rice Sack 3 sets 10-8-8 reps
10Kg Rice Sack 3 sets 10-8-8 reps
10Kg Rice Sack 3 sets 10-8-8 reps
10Kg Rice Sack 3 sets 10-8-8 reps
10Kg Rice Sack 3 sets 10-8-8 reps
Punch Bag 1 minutes full speed x 3
Day 21 Year Of Change Fit by 40 Exercises

Quote of the Day

Life is about accepting the challenges along the way, choosing to keep moving forward, and savoring the journey

Roy T. Bennett

Week Three Body Weight Reveal

I have taken this at the same time of the day, with just underwear on as I did on previous weigh ins.


  1. First thing in the morning
  2. After passing urine
  3. Underwear only
  4. Same Digital Scales
Week Three Geo Diet Weight Loss

Very happy with a 0.9 kg week, in fact delighted. Thanks everyone for all the support.

Day 21 of the Year of Change Wrap Up

I have had ups and downs today, getting the hurt elbow, was probably as I was feeling so confident after losing nearly a kilo. Also, I am getting used to not drinking alcohol now, and in fact, really enjoy the water more than ever before. This process really is only just beginning, but I am thrilled how while it’s not been easy, I have managed to achieve already a great deal. Not only getting back on track with my books but also leaning meditation and starting to enjoy it.

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#YOC Max Atlas Day 21
#YOC Max Atlas Day 21

Also See: Geo 90 Day Transformation Workout Plan – Day 16

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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