Built to last – Fitness Challenge – Day 10

Hello, do you realize you´re facing the last week? I knew you could do it!

Our deepest fear is not that we are inadequate. 
Our deepest fear is that we are powerful beyond measure. 
It is our light, not our darkness
That most frightens us.

We ask ourselves
Who am I to be brilliant, gorgeous, talented, fabulous?
Actually, who are you not to be? 
You are a child of God.

Your playing small 
Does not serve the world. 
There’s nothing enlightened about shrinking 
So that other people won’t feel insecure around you.

We are all meant to shine, 
As children do. 
We were born to make manifest 
The glory of God that is within us.

It’s not just in some of us; 
It’s in everyone.

And as we let our own light shine, 
We unconsciously give other people permission to do the same. 
As we’re liberated from our own fear, 
Our presence automatically liberates others.

Marianne Williamson

Pre-workout Talk:

  1. Perform each exercise for the prescribed amount of time, doing as many repetitions as possible.
  2. Watch the technique, a poor technique leads to injuries and we do not want that.
  3. Once you have completed one exercise, go to the next one.
  4. Complete this circuit three times.
  5. If you have questions, reach me at the Facebook group.

RECOMMENDATION: Use Evernote to track your workout. Here is the note corresponding to this workout.

Here is a playlist to help you maintain a high training pace.

Today we´re going to work our core, thighs, delts, lats, pecs, triceps, and biceps. This is the exercise list:

  1. Plank – 40 seconds
  2. Plank Twist – 40 seconds
  3. Glute Bridge – 40 seconds
  4. REST – 20 seconds
  5. Resistance Band Squat and press – 40 seconds
  6. Resistance Band Lateral Raise – 40 seconds
  7. REST – 20 seconds
  8. Bent Over Back Row – 40 seconds
  9. Standing Chest Press – 40 seconds
  10. REST – 20 seconds
  11. Triceps Pulldown – 40 seconds
  12. Resistance Band Standing Biceps Curl – 40 seconds
  13. REST – 20 seconds

Once you have finished the third round:


  1. Child pose – 40 seconds
  2. Lying Quad Stretch (left) – 40 seconds
  3. Lying Quad Stretch (right) – 40 seconds
  4. Figure 4 (left) – 40 seconds
  5. Figure 4 (right) – 40 seconds
  6. Standing Chest Stretch – 40 seconds
  7. Standing Triceps Stretch (left) – 40 seconds
  8. Standing Triceps Stretch (right) – 40 seconds
  9. Standing Biceps Stretch (left) – 40 seconds
  10. Standing Biceps Stretch (right) – 40 seconds

Eating to succeed

The suggested food for today was Eggs. What recipe have you prepared today? Take a picture of your plate and share it with us in the Facebook group.

For the next day, I suggest youCod. Read my blog about the cod health benefits.

Trainer Tips: #Fats

Are you afraid of fat? Don’t be. In addition to making food taste good, fat plays an important role in a healthy, balanced diet. Fat is crucial for life — so much so that our bodies figured out a way to make fat even if we eat almost no fat at all. Excess carbs and protein can both be converted into fat and stored as energy. Fat also helps our bodies function correctly in several ways.

At 9 calories per gram, fat is the most calorie-dense of the macronutrients (carbs and protein each have 4 grams). This makes sense since one of the biggest roles of fat is energy storage. For day-to-day activities — from sitting in front of your computer to walking the dog — fat is the main fuel our bodies burn for energy. Generally, during an activity where your heart rate is less than 70% of its maximal rate, fat serves as your body’s primary source of fuel.

Fat is found in a wide variety of foods — either naturally occurring or added fat during processing and cooking. Naturally occurring fats tend to be found in dairy, meat and fish, nuts and seeds, oil and fatty fruits (Think: olive oil and avocado). Added fats tend to be found in processed and packaged goods. Not all fats are created equal when it comes to health.

Saturated fat mostly comes from animal sources like meat, particularly red meat, and dairy. Certain plants and their oil are high in saturated fat, such as coconut and palm. Virtually all major health organizations advise us to eat less saturated fat since it raises LDL cholesterol, a risk factor for heart disease.

Trans fat is synthetically made by taking liquid unsaturated fat and blasting it with hydrogen so it resembles solid saturated fat. This makes foods more shelf stable, easier to cook with and allows manufacturers to replace saturated fat in their products. However, evidence has revealed trans fats are one of the worst things for your heart. Not only do trans fat increase LDL (bad) cholesterol, but they also decrease HDL (good) cholesterol.

Monounsaturated and polyunsaturated fat is what we think of when we say “healthy” fats because they don’t carry the same risk for heart disease as saturated and trans fat. Generally, found in high-fat, plant-based foods such as avocado, nuts, seeds, olives and fatty fish such as salmon, tuna and mackerel.

Omega-3 and Omega-6: While they’re technically polyunsaturated fats, the omegas deserve a separate call-out since our bodies cannot produce them and we must get these from the foods we eat. Both omega-6 and omega-3 fats play important roles in regulating our immune systems. Omega-3 fat plays an essential role in developing our vision and nervous systems.

Till Wednesday! Have fun!

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    1. If there is something that inspires and motivates in this life, it is poetry.
      Once your soul is nourished you can face any challenge 😊
      Big hugs, my friend!!

  1. I agree, you picked a great poem for inspiration and motivation David – Perfect! Day 10 DOWN! Yeah!! Thank you ever so much my friend. My muscles are wakin’ up with the new exercises! Hugs!

    1. Thank you!! It´s one of my favorite poems :D
      Only 2 workouts to go!! You´re killing it!!
      Big hugs back ;)

Rest 30 seconds

Rest 40 seconds

Rest 60 seconds

Rest 90 seconds

Rest 120 seconds

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