Jornal de Adpully, 06 set 21

Yesterday I made a conscious effort to make it a high exercise level day - I managed 3074 calories mostly due to a 14:45 minute mile paced 8 mile walk. It means that I have a few calories in the bank today so that I have a bit of a safety net for our planned BBQ today and when our son arrives later.

I have knocked up another quick exercise gadget. This time it's a "mini step" for in the kitchen. I can now practice various calf raises and get full flexion as my heel can move below the step level. I'm using this mini step when making cups of tea during the day. These exercises should help me to reduce injury risk and give me more stamina going up hills.

Food pictures today are a deep spinach and mushroom tart and a courgette cake made by Claire and some BBQ chicken in process.

It looks like it's going to be a lovely sunny day again here - have a great one FSers

---

2510 kcal

Líp: 68,72g | Prot: 133,58g | Carbs : 227,18g.   Pequeno Almoço: Linusit Organic Milled Flaxseed, Kellogg's All-Bran, Milk (Whole Milk). Almoço: Tesco Seedless Green Grapes, Oranges, Breaded Fried Chicken Fillet Sandwich. Jantar: Brownie without Icing, Pork Loin (Tenderloin, Lean Only), Nando's Chips (Regular), Tesco Finest Cornish Clotted Cream, Cranberry Raspberry Sauce. Snacks/Outros: Beer, Gin, Schweppes Slimline Indian Tonic Water, Beer, Schweppes Slimline Indian Tonic Water, Gin, Ice Cream Cone. mais...

2898 kcal

Exercício: 5000 STEPS SLOW - 40 minutos, Roadford lake trail 8K - 2 horas e 47 minutos, WU + Fitify custom KB upper body - 33 minutos, Descansar - 12 horas, Dormir - 8 horas. mais...