{"id":294,"date":"2013-01-10T21:29:18","date_gmt":"2013-01-10T21:29:18","guid":{"rendered":"http:\/\/www.cheezepie.com\/stream\/?p=294"},"modified":"2013-01-10T21:29:18","modified_gmt":"2013-01-10T21:29:18","slug":"2013-fitness-plan-day-4-week-1","status":"publish","type":"post","link":"http:\/\/www.cheezepie.com\/stream\/2013-fitness-plan-day-4-week-1\/","title":{"rendered":"2013 Fitness plan: Day 4 Week 1"},"content":{"rendered":"<p>After <a href=\"http:\/\/www.cheezepie.com\/stream\/2013-fitness-plan-day-3-week-1\/\" title=\"2013 Fitness Plan Day 3 Week 1 - First fasting day\">yesterday&#8217;s fasting day<\/a> I was more than happy to wake up this morning knowing that I could have a full breakfast.<\/p>\n<p>Surprisingly, I wasn&#8217;t as hungry as I thought I would be having eaten so little yesterday. Nor had the fasting had as big an impact on my morning measurements (see below) as I thought they might. I guess the effects only appear over time&#8230;<\/p>\n<p>I did make it out for my 5km run in the morning and it felt good. No aches in my ankles or legs during or after the run. I got to use my new heart rate monitor on the run which seemed to work well, and meant that I now have my running app (RunKeeper) telling me split times, pace, speed and current heart rate every 250 meters. I&#8217;m interested to see how my heart rate changes over time the more I run.<\/p>\n<p>I did eat a little more today than I normally would, I think the freedom of not fasting got to me a little:<\/p>\n<ul>\n<li>breakfast was 3 eggs, spinach, salsa, half a tin of refried beans and a large mug of green tea<\/li>\n<li>I had 1 protein shake after my run<\/li>\n<li>lunch was a bowl of veg and chickpea soup and a wrap with the rest of the beans, some salsa and a little cheese in it<\/li>\n<li>I also gave in to an afternoon hunger pang and had another wrap with a banana and some peanut butter in it<\/li>\n<li>dinner was a turkey fajita mix (diced turkey, mixed peppers, spinach, garlic, fajita seasoning) with some salsa, a little cheese and some low fat yoghurt instead of sour cream<\/li>\n<li>through the day I also had a second green tea, a second protein shake (post evening workout) and three pints of water.<\/li>\n<\/ul>\n<p>This evening I managed to complete all 10 sets of <a href=\"http:\/\/www.cheezepie.com\/stream\/2013-fitness-plan-day-1-week-1\/\" title=\"2013 Fitness Plan Day 1 Week 1\">the same routine I only managed 8 sets of on Monday<\/a>:<\/p>\n<ul>\n<li>10 sets of 50 crunches<\/li>\n<li>10 sets of kettle-bell swings with the 28kg bell<\/li>\n<li>10 sets of 10 press ups.<\/li>\n<\/ul>\n<p>I did them as circuits again; one set of crunches, followed immediately by a set of swings and then straight into a set of press ups. Then a 2 minute rest and start the circuit again. It took a bit longer than I&#8217;d like as towards the end I needed to pause a little between swings and press ups to catch my breath.<\/p>\n<p>I&#8217;m going to see how my legs are holding up in the morning before deciding whether or not to fit one more run in this week. I&#8217;m hoping they&#8217;ll be fine &#8211; they feel ok at the moment. If not, I&#8217;ll build up to running four times a week slowly, as I don&#8217;t want to injure myself and have to go weeks at a time not being able to run at all.<\/p>\n<h3>Morning Measurements<\/h3>\n<p>Weight: <strong>101.1kg<\/strong> \u00e2\u20ac\u201c down 1.2kg from yesterday<br \/>\nBody Fat percentage: <strong>19.3%<\/strong> \u00e2\u20ac\u201c no change from yesterday<br \/>\nBMI: <strong>25.8<\/strong> \u00e2\u20ac\u201c down 0.3 from yesterday<\/p>\n","protected":false},"excerpt":{"rendered":"<p>After yesterday&#8217;s fasting day I was more than happy to wake up this morning knowing that I could have a full breakfast. Surprisingly, I wasn&#8217;t as hungry as I thought I would be having eaten so little yesterday. Nor had the fasting had as big an impact on my morning measurements (see below) as I [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[1],"tags":[],"class_list":["post-294","post","type-post","status-publish","format-standard","hentry","category-words"],"_links":{"self":[{"href":"http:\/\/www.cheezepie.com\/stream\/wp-json\/wp\/v2\/posts\/294","targetHints":{"allow":["GET"]}}],"collection":[{"href":"http:\/\/www.cheezepie.com\/stream\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"http:\/\/www.cheezepie.com\/stream\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"http:\/\/www.cheezepie.com\/stream\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"http:\/\/www.cheezepie.com\/stream\/wp-json\/wp\/v2\/comments?post=294"}],"version-history":[{"count":0,"href":"http:\/\/www.cheezepie.com\/stream\/wp-json\/wp\/v2\/posts\/294\/revisions"}],"wp:attachment":[{"href":"http:\/\/www.cheezepie.com\/stream\/wp-json\/wp\/v2\/media?parent=294"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/www.cheezepie.com\/stream\/wp-json\/wp\/v2\/categories?post=294"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/www.cheezepie.com\/stream\/wp-json\/wp\/v2\/tags?post=294"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}