Day One of Project Come Back: So here we go with project comeback, I have been eating right and working on myself for the last 3 weeks so today is classed as the full physical comeback because that I have done my first work out today. So to start off, I had a wonderful power breakfast at Bystro in Dubai; This is their Smashed Avocado on Gluten free toast. (The toast is topped with home-made guacamole, feta, asparagus, 2 poached eggs and topped with cress.) I decided that because I’d be hitting the gym between breakfast and lunch I wanted to make sure I was filled up on good healthy fats; with a side of smoked salmon. Along with a cup of black coffee with one brown sugar. This filled me up so well and I couldn’t contemplate eating any snacks which is good. I sat and did some work after breakfast, catching up on emails etc. I then had this huge drive to go to the gym and get my sweat on. The two middle images are just a rough outline of my first workout; the left showing the length of the workout and the right showing the breakdown of each section. Lap One: Warm up 🔥 •Leg kicks: Back- 30 Seconds (Left and Right) Side- 30 Seconds (Left and Right) •Small arm circles Back- 30 Seconds (Left and Right) Front- 30 Seconds (Left and Right) •Large arm circles Back- 30 Seconds (Left and Right) Front- 30 Seconds (Left and Right) •Shoulder circles Front and Back (30 seconds approx.) •Breathing I did this circuit 3 times; 1st and 2nd time each exercise was done for 40 seconds with 20 second rest. The 3rd circuit I did each exercise without rest. Lap 2: Circuit: 🔁💗 •Jumping jacks •Squat to box •Single foot step up (higher than a step-up block) •Arm weights: Bent over rows (20 seconds) Chest Press (20 seconds) Chest Fly (20 seconds) Lap 3: Cardio/Strength Training❤️💪🏻 •5 minutes Recumbent Bike •5 minutes Upright Bike •3 Sets of 15 seated leg extension and contraction (12kg) Lap 4: Brief Ab Work & Stretches 🙆🏼 •40 seconds plank (20 seconds full plank, 20 seconds knees to floor) •15 Sit ups •Stretching Lap 5: Meditation👌🏻 I love Meditating to get closer to my higher power and supporting my mind body and soul through this process, I decided to do one of Rebekah Borucki’s 4 minute meditations, linked below. https://www.youtube.com/watch?v=v-YiBGSFjBw The final part of this post is to do with my post work out Protein shake, now I haven’t decided upon what is the best brand of protein powder to use, I also haven’t researched enough yet to decide. I therefore chose to add a couple of sources of protein to my smoothie for afterwards. Post workout Protein shake alternative Recipe: •Coconut water •Dairy Free Milk (Koko Coconut milk) •4/5 strawberries •1 Banana •3/4 full leaves of kale •1 tbsp of peanut butter •1 tbsp of Chia Seeds The sources of protein in this shake is; Kale, Peanut Butter, and Chia Seeds. It didn’t look as amazing as it does in the picture, purely because I had to edit it. But it did taste wonderful. Hope you’re all well xxx
