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Kai_Chi's Journal
Activity Log - Project loose the baby fat >: 3
Daily comment: Today I'm trying to learn how to strengthen the muscles in my pelvic. And holy crap is it ever hard sweatdrop The therapist videos I find on youtube keep stating how you shouldn't have your leg, butt or stomach muscles contracting when you contract your pelvic muscles but I just can't seem to do that. Everytime I contract one, or multiple of these muscles contract with it. It's a bit discouraging, but its something I'll need to master to prevent unwanted leekage neutral hopefully I'll get better at it soon.

Annnnnddd I also caved in on the ice cream today.Overall I ate a lot more healthier than I have in general though, so I'll just try to do better tomorrow : )


I downloaded an app on my phone called bodbot which gives me small 15 min exercise routines to do daily

Warm up
-supine bridge (x16)
- scapular wall slides (x16)
- reach, roll and lift (x16)

Main Workout
- door frame rows (x24)
- hip trusts - elevated (x10)
- crunches (x 32)
- side bridges - on forearm, alternating (20 reps x 3 sec each side)

Cool Down
-across the body shoulder stretch (50 sec each side)

Pelvic Floor exercises
- Breathing in, hold and release (10 sec x 5)
- inhale contract, slow heel slides and return (2x each side)
- Water balence, side leg drop (x2 each side)


- 3 small whole wheat banana muffins with butter
- Matcha tea beverage (with unsweetened soy milk and a bit of sugar)
- 2 boiled eggs

- left over sturfry (noodles, spicy black bean sauce, assortment of veggies + tofu)
- watermellon
- cashews

- granola bar
- decaf latte (small/1shot)
- big slice of cheese
- orange juice with sparkeling water

-Crock pot pork loin, with roasted veggies (asperagu, onion and zucchini) and couscou (cooked in vegetable broth)
- Orange juice with sparkeling water
- 2 ice cream sandwhichs

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