9 Week Challenge - Week 4

WEEK 4 COMPLETED - 4th week of my 9 week challenge is completed and "lazy" is the best word to describe this week's progress.

With most things that I do, I typically start strong and end strong, the middle part of my journey however is always the most mentally challenging. During this period, discipline begins to fade and lazyness and excuses begins to set in its place as I struggle to keep focus on the end goal.

Excuses such as "I will be helping my neighbor with building a patio...that counts as exercise" or "I'm too tired after doing all house chores" resulted in me losing approx. 2 days worth of exercises that I could've done.  If I'm ever to reach my goal I will need to find a way to suppress all these excuses and replace them with thoughts of motivation.

I have been searching for motivational speeches/videos and I have come across a few that have resonated within me that I would like to share.


"An ancient proverb once said, if there is no enemy within, the enemy outside can do us no harm".  Yes, indeed my worst enemy is myself, and I will need to dig deep to overcome this obstacle and realize my potential.

My solution going forward to overcome this middle part of my journey is simple...skip it.  I will now treat each week as it were my first or treat each week as it were my last.  If I can do this, I know I can reach my potential and finally realize my goal.

Let's see what happens and stay tuned for the outcome.

Highlights of this week's training and final weigh in:

  • 1 hr of weight training.
  • Approx. 3.4 km of running.
  • Approx. 15 km of biking.
  • Approx. 6 hrs of badminton.
  • 30 mins of ab exercises.

Final weigh in for this week:

  • 162 lbs (minus 1 lb from previous week).
  • 18% body fat (fat % unchanged from previous week).

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