Day 5 - review

Today started off with a great training session of back, shoulders and bis. My right knee is still in pain so still taking it easy on the cardio. The gym is great at around 9am, quiet but still a good vibe. I also manage to eat something and catch up on some e-mails before training. After gym I made a few important calls and dealt with some NB e-mails and then went to lunch with Sam and on the way my car engine light came on and I had to check my car in at BMW which kind of left me stranded at Melrose Arch for the afternoon. At least I had good company and had my iPhone so I could still be productive! Check this salad from Grand Central Cafe at Melrose Arch! 

Day 5 - very Alive!

I'm alive, awake, alert, enthusiastic! Day 5 and very alive, getting excited for 5th training session this week going to smash back, shoulders bis and maybe a bit of abs! Have an amazing day

Day 4 - for fun

Four days without a cigarette

Four days at the gym in a row 

Four days of writing this blog

Four days of eating healthy

Four days of waking up fresh and energized

Lets keep on going!!!!

Day 4 - notes

As I reflect back on today, I realize how quickly things go by without one even realizing it! Sometimes you need to stop and relax and take things slowly and appreciate what you have in your life. Always think positive thoughts because your thoughts create your circumstances and your situations. I like to go to gym in the mornings to train and to take time out for myself. This gives me time to keep my body, mind and soul healthy and energized. When I wake up I do some work first before going to gym and then after gym I am energized to work more and to my build my business! Today I went to an auction which was very interesting, there were some great property opportunities - some bargains and some for ridiculously unbelievably high prices! It is amazing how much someone will pay for something that they really want, clearly more than it is worth! Remember when investing in property not to be emotional, it is about the numbers at the end of the day

Day 4 - sleep time!

Day 4 - 23 May - 2nd leg session of the week

What a brilliant squat session, felt so strong and I could really feel my form and strength building up! Pushed my last set 90kgs for 12 reps

Day 3 - Post workout high protein & carb meal

Day 3 - Winning

So I still haven't had a cigarette and I can already feel a big difference and its great to wake up without a 'nicotine hangover!'

I can feel the nicotine leaving my body. The best thing to do is to realize that once you have your last smoke the nicotine starts leaving your body and you feel like a cigarette ONLY to bring your nicotine levels back up. This gives you the illusion that you 'enjoy' the smoke but you really don't enjoy it you are just relieved that you are restoring the nicotine in your system. If you don't smoke for a few days, your body adjusts and no longer craves the nicotine. Your body and mind will also start performing at a much better level

I slept a bit late today, I felt like my body needed to recover from heavy gym sessions on Monday and Tuesday. Now it's time to get pumped up and have another huge session and a day of clean eating, fun and happiness! 

Day 1 - lets get going with some hard training and clean eating!!

What a great leg session at Melrose Arch gym this morning. Did some heavy squats up to 90kgs for 10 reps

Healthy breakfast of 8 egg whites and two weet-bix whole grain biscuits made in to a pancake with some cinnamon

Lunch- ostrich steak 200 grams with brown rice and boiled vegetables 

6:30pm going to play 5 a side soccer now

23:30 exhausted after a great day, big leg and cardio session at the gym this morning and then 60 minutes of soccer

Can't wait to wake up tomorrow!!

Time to do some calculations!

Interesting article on getting ripped!

http://www.bodybuilding.com/fun/planet36.htm

Follow me

Instagram: mark_fit500 & markstillerman

Twitter: @markstillerman

Facebook: /markstillerman

Whats app: 0837909091

E-mail: markstillerman@gmail.com

The start

I have been training at the gym for 4 months and I have now decided to do a 3 week intense and extreme program to take things to a new level! I am stopping smoking, drinking and cheat meals entirely for the 21 days. The exercise program will include resistance and cardio training at the gym, 5 a side soccer, bikram yoga and mountain biking

Part of my motivation is the fact that in life most people never achieve even close to their full potential and I feel that doing this program will be a reset for my body, mind and life style. Leading an active, healthy lifestyle is a huge part of creating abundance, success and happiness

My brother Dan is also going to be doing the program with me, this is going to be a great help - for motivation, organizing our outdoor adventures and for cooking up healthy meals!