Week 3 Obese To Fit – Day 1

I skipped two days before working out again.  Wasn’t feeling good but i just put one foot in front of the other and did the workout anyway.  As for food intake, I kind of pigged out but stuck to my salad on workout days.  Today I have a Greek salad with beef and lamb gyro meat… it was so good.  These are the times i need to remind myself to be extra careful because one food or drink that tastes too good can lead to another.  Moderation and self control is key.

Sticking to the same workout for week 3 and will bump it up on week 4.

OTF – Week 3 Day #1


  • Breakfast – Skipped
    • Yes, i know… bad, bad, bad
  • Linner/Dunch – Healthy’ish
    • Greek salad with beef and lamb gyro meat


  • Daily seven stretches (10 – 12 min)
    • Neck stretches (1 min)
    • Bicep stretches (1 min each side)
    • Shoulder stretches (1 min each side)
    • Toe touches (1 min)
    • Spread legs shoulder width and touch toes (1 min each side)
    • Lunges stretching both sides (1 min each side)
    • Sitting outer thigh stretches (1 min each side)
  • Run/Walk (30 min)
    • Walk 5 minutes to warm up (5 min)
    • Run for 1 min 8 times with 1.5 min breaks in between (20 min)
    • Cool down walk for 5 minutes (5 min)
  • Stomach crunches
    • 10 x 3 crunches, rest 2 min in between
    • Side stretches (4 count – 10 reps) between crunch sets

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