F45 Fitness

F45 Fitness Update

Since 31st October, I am having terrible back pain that I took a break from working out to recover. Taking pain meds, cold and hot compression’s, applying BioFreeze roll-on’s to carry on with the days. After a week of suffering and dragging myself, I feel like I am OK today. Not completely pain-free but definitely lot better than last week. I will resume my workouts from Monday, 11/12, Week 6.

Although I missed my Week 5 workouts all together, I am hopeful that the remaining 3 weeks when I workout to the best, I will be closer to my goal.


F45 Fitness

F45 Week 4 Day 4 – 1st Nov

1st Nov- Thursday


Breakfast-  Chicken Taco  + Small Coffee

Lunch – Salad with Garden Greens w/ Grilled Chicken

Snacks – Protein Shake at 4PM

Dinner  – Grilled Chicken + 1 Tortilla

I made sure that I was eating lean protein in every meal. Today, I had Chicken in all my meals. Had it all day to the point that I felt sick of it. I realized how much I love my veggies and never get tired of having them. Anyways, back to the point that I had chicken today to make sure I had the energy for lifting weights and cardio on Friday. But I could not make it to the class.

Since Wednesday’s Cardio class, I am experiencing an uncomfortable pain under my right shoulder blade. I first ignored it as a sore muscle. When I woke up in the morning It aggravated, I could not bend to my right. It is not painful but really uncomfortable. By the time I am back from work, I had to take an Advil and to lie on bed for an hour. As much I made an effort to go (reminding myself of the intention I set this week), I just simply could not. I need to take rest for a day or two to get back on track. I promise myself to eat right (with lots of veggies)


F45 Fitness

F45 Week 4 Day 3 – 31st Oct – Halloween !!

31st Oct- Wednesday


Breakfast-  Potato stuffed paratha (left over)  + Small Coffee

Lunch – 2 small Rotis + 2 bowls of Dal

Snacks – Protein Shake at 4PM

Dinner  – 2 small Rotis + Dal + Cauliflower stir-fry

I survived the Halloween – getting kids ready for Halloween to no-munching-candies (seriously! Not even a single one) to mindful eating to not-missing-workout class in the evening. I did it all. I felt like a Super Woman. Woohoo

My heart cringed a bit when I let my husband take the kids for trick-o-treating, esp. this being the first Halloween for my younger son (he just turned 1 on Sep). He was the Little Monster. Elder one (6 yrs) was a Police Officer. Both looked cute. I missed trick-o-treat’ng but I made the commitment to workout so I carried on.



F45 Fitness

F45 Week 4 Day 2 – 30th Oct

30th Oct- Tuesday


Breakfast-  2 Boiled Eggs + Small Coffee

Lunch – Veg Curry with a English Muffin

Snacks – Protein Shake at 4PM

Dinner  – 2 Alu Paratha (Potato Stuffed Roti)

To focus my energy towards working out, I am buying rotis from a lady who makes homemade food at home. Today I ordered Alu Paratha from her and they were delicious. They were small so I had 2 of those post 6.45 PM weight training work-out.

I am getting better at lifting weights. Sometimes I concentrate of lighter weights with more reps or better hold and technique. At times I focus on weight load only. Today I did a combination of two and felt pretty good at my strength. An important thing to note, I usually forget about my core when doing weights. This time I did. Abs in the making !!!



F45 Fitness

F45 Week 4 Day 1 – 29th Oct

29th Oct- Monday


Breakfast-  2 chicken tacos + Small Coffee

Lunch- 1 Roti + Veg Curry + curd

Snacks- Protein Shake at 4PM

Dinner – Bowl of Veg curry (no Rice)

On track. Had protein shake, went in for 6.45 pm cardio class, had no rice. Laser focused on completing 5 workouts this week. 1 down-4 more to go !!





F45 Fitness

F45 Challenge-Week 4 Intention


We are already half-way through the 8-week challenge and I really want to push myself hard this week.

Therefore I am setting these intentions before the start of the Week 4 !

This week I will

  1. Have NO rice at all from Monday – Friday, including Friday evening. Not even a small bowl
  2. Have NO Candies/Sweets.
  3. Complete 5 workouts
  4. Take Protein every day, M-F around 4PM

Woohoo…Week 4-Here I COME !

F45 Fitness

F45 Week 3 Day 6 & 7 -27th & 28th Oct

20th Oct- Saturday


Breakfast-  2 Boiled eggs + Small Coffee

Lunch – 2 Cauliflower Tacos

Dinner – Veg Pulao + Chicken rice+ Potato korma + milk sweet

21st Oct- Sunday


Breakfast- 1 Eng. Muffin + Small Coffee

Lunch- 1 slice Pizza + lemonade

Dinner – small bowl rice w/chicken curry


We hosted a Pumpkin painting get-together at our house on Saturday. All kids and parents had great time painting, laughing and eating. It was a potluck. I made mac-n-cheese for kids (I did not even taste it. A huge Win :)). It was a small gathering with 5 families so we did not have huge portions of food.

I enjoyed veg pulao, chicken rice with korma- in moderation and I stopped with just one sweet.

Huge part of the social interactions are around food and when there are having so many good conversations,  and fun- mindful eating is a challenge. It’s a challenge to be calm, think about what I am eating, how do I want to feel later-which is not being guilty, and stay away from double and triple servings.

I admit I did go for the second servings with rice. First I had my regular small bowl serving with the intention of stopping when done. When I was done, I was done way before than everyone else. So I went in had some more rice (Veg and Chicken rice were so tasty) and started eating slowly. With sweets, I got in control. I just took one and stopped there.

We went to Home Slice pizza on Sunday and I had a slice of Margherita pizza and a lemonade

All-in-all, weekdays are my military style routine days. I am in so much control and weekends are little lazy and tend to go out-of-control.

Targeting 5 next week ! Workout all days- M-F.