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Day 15 – Rest, the missing part of the recipe for me

August 15th, 2023

9:07 pm

Slept till about 6 ish again this morning to really give my body time to rest. In the last month and the last two weeks of this program that’s one thing that I haven’t been doing much of and I feel has finally caught up to me with the injuries amongst other things. I’ve been eating better, work out more but the one thing I was missing was proper sleep. I’ve taken the last few days to get deeper longer sleep and I feel my body begin to heal itself.

Instagram Day 15 Reel

Follow a Diet

Below is what I ate today:

  • Post Workout
    • 2 Scoops of Optimum Nutrition Whey
  • Breakfast
    • n/a
  • Lunch
    • Ham Breakfast Burrito
  • Dinner
    • Chicken Swarma Plate with Mediterranean salad

2 workouts of at least 45 Minutes (one must be outside):

  1. Workout #1 8:02 am Pull
    • Lat Pulldown
    • Back Rows
    • Super set arms
      • hammer curls
      • preacher curls
    • Hanging Leg Raises
    • Crunches
  2. Workout #2 4:45 pm
    • 50 min neighborhood walk

1 Gallon Of Water

completed at 7:45 pm

Read at least 10 pages

“7 Habits of Highly Effective People”

Summary of what I read today:

  • Synergistic Communication
    • Open-Mindedness: Synergistic communication encourages an open exchange of ideas without preconceived judgments. It values diverse viewpoints and seeks to understand before being understood.
    • Creative Problem-Solving: This approach promotes combining different perspectives and talents to find innovative solutions. It values collaboration and aims for outcomes that benefit everyone involved.
    • Respectful Interaction: Synergistic communication respects others’ opinions and encourages active listening. It focuses on building understanding and finding common ground through respectful dialogue.

Day 15 Reflection:


  • Rest is more crucial than you think. You either take it now or your body will force you to take it later on. You decide.

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