4 Days a Week Gym Challenge #Day 1 #growthengineering

belly exercise

So I have been ill for the past 2 weeks with a cough that is pretty heavy going (I know, I know, I can hear the violins). I still have it truth be told, but I you know what else I have? I have acquired an extra few layers -). Combined with the Christmas break and this cough I have probably not been to the gym in a good month. So I need to get back on it, I need to redefine what success looks like. I need to set myself a goal!

The 4 Days A Week Challenge Goal

belly fat lossMy #gymgoal is broken down into D.U.M.B goals which I am using instead of SMART goals. DUMB goals are inspiring and keep me on track, it stands for dream, uplifting, method and behaviour trigger.

D – My Dream is to reduce my muffin top so I feel fabulous in a month from now (which happens to be my birthday)

U – It is uplifting because I will be able to fit into my clothes more comfortably and get back to recording my videos without over analysing my gut. Plus I will feel more comfortable in my own skin.

M –  The method I will use to achieve this 4 days a week is challenge comprises of attending the gym at least 4 times a week (bonus points if I go more). I will also use a fitness app called workout trainer as my personal trainer so I stay extra motivated and accountable by the app community!

B – I will leave for the gym at 6am, after my morning meditation and spend 30 minutes doing cardio at least three times a week combined with weight training.

Pre workout – Breakfast – Belvita, 1 cup of peppermint tea

Arrived at the gym at 6.15am and got my head down:

The 4 Days A Week Challenge day 1 cardio

HIIT Cycling

If I want to loose my layers, I need to do some cardio. Cardio that will make me sweat and see results!
23 minutes doing HIIT (High Intensity Interval Training) using the stationary cycle.  5 minutes using the step machine at level 9. Heart rate in the fat burning zone of 189

The The 4 Days A Week Challenge day 1 Weights

Weight training increases my motabalism and helps me tone, so let the weight training begin!

20 x Forward Lunges using 20kg weights

20 x Backwards Lunges using 20kg weights

20 x Deadlifts  using 20kg weights

Full arm Plank for 30 seconds

20 x Ab Toe Touch with 10kg free weights

10 x Left side stretch  with 10kg free weights

10 x Right side stretch with 10kg free weights


The The 4 Days A Week Challenge day 1 food

They say your diet can be upto 90% of your weight loss, so I am going to be combining my gym workout with a healthier lifestyle.

porridge and banana

Porridge and banana (sliced)

I used to get really tired each time I finished the gym (pre-Christmas), so would want to sleep after a workout. But I found I needed to eat (hence the porridge and banana) after working out so I had more energy for the day. Bananas will help you feel full and keep cravings at bay.  Chicago’s Smell and Taste Treatment and Research Foundation found you don’t even need to eat one to get the effect. Just sniff a banana when you’re hungry and you can fool your brain into thinking you’ve already eaten one.


I guess I will be updating you more tomorrow when I will be doing cardio and ab attack 🙂

About the author

Ruth henry-ovid

As a dyspraxic, dyslexic and unofficial autistic woman I find ways to better improve my life and others who make a choice to improve their lives as well. Certified inbound marketer, coach and public speaker. Founder of @tryxavietime and @celebratedhub an avid fan of all things that help people and businesses grow!

Click here to add a comment

Leave a comment: