From Uma (KT’s Companion) June 23, 2015

My progress report for the last 2 days

Monday, 22^nd June-15

1. My exercise count – Early morning – did lunges of 30 steps (15 each – back & forth) in 1 rep – did in 4 minutes. Climbed home stairs – 20 steps for 10 minutes.  Did mid-way sit-ups – 20 counts at each rep – did 5 reps. Lying flat on carpet, happy feeling the abs …but didn’t look right when I got up L. Enjoyed my evening ½ hour voluntary work at the temple with my friends – cleaning, washing and mopping (see attached).

2. My produce –  miserable!  Settled for quick meal tom yam ‘maggi’  noodles courtesy from the pantry during lunch. Dinner – thick spinach soup with tomatoes with 2 slices of sunflower grained bread. Finished with 1 kiwi fruit.

3. Meditation –  took the easy way out this time. Observed 10 minute silence in yoga sitting posture in temple. Happy to doze off straight at bedtime.

Sunday, 21^st June 2015

Exercise count

1)      My exercise  –  woke up a little refreshed.  Climb staircase – 273 steps x 7 minutes; Jumped rope – 303 for 5 minutes only! Completed with 2 minutes of plank exercise.

Liked my weekend hobby – gardening.  Spent about 25 minutes – watering and gave a good ‘hair-cut’ to some overgrown plants (121 steps x 20)

But evening was quite exciting. Took off to Titiwangsa Lake Gardens around 5.30 pm.  This lake which sits close to city centre and 15 mins away from my home covers a radius of 3.5 km. Circled it at 3.5 mph for about 1 hour (115 steps x 60 mins), break 10 mins – watched  cha-cha dance performed by some senior citizens and young adults.  Really hilarious seeing funny body movements going out of rhythm …It was fun! Then continued for ½ hour more (it was getting dark but with street lights and still many more wanting to complete their evening exercise, I marched on for about ½ hr at speed of 4.5 mph (152 steps x30).

Felt over-exercised so had sumptuous Chinese seafood dinner with my family members!  Couldn’t resist …oh well!  I am happy to put on a little weight tonight after a tiring week!

2)      My produce –  5 veggie servings for the day. steamed kalian with garlic; claypot beancurd with Chinese mushroom, stir-fried ladies fingers with carrots plus mixed fruits (watermelon + pineapple).

3)      Meditation –  it’s becoming easier …has to do with the mind wanting to complete the last activity for the day!

Saturday, 20^th June-15

Woke-up very late into the morning. Already plan to laze a bit.  Climb stairs (did couple of reps) for about 10 minutes and ended with 10 minutes of breathing exercise & stretching.  Cooked lunch for my family members – spaghetti with baked salmon, served with steamed broccoli, carrots and sweet corns. Had 2 full glasses of watermelon fruit juice. Then decided to shop for some wall lights. Picked some nice collection reasonably priced!  Dinner was equally good – a bowl of leafy salads, topped with avocado and 2 boiled eggs!

Decided to head to the city lake for a good long walk in the evening. To my surprise and right timing, I joined in a fun race-walking. It lasted for 1 hour.  I took the 58^th spot.  Didn’t realize there were many veterans amongst the public!

Day ended well & fulfilled –happy indeed! Did breathing exercise and stretching for about 15 mins and retire to bed early at 10.30 pm.

Regards,

Uma