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<p style="text-align: left;"><font color="#7293fa">김주영님 힘내세요 ^^</font></p>
<p style="text-align: left;"><font color="#7293fa">아무도 보지 않을때라도 스스로 정한 원칙을 지키신다면 백일간의 약속은 약속이 종료된 후에도 </font></p>
<p style="text-align: left;"><font color="#7293fa">요요없는 건강한 몸을 유지하실수 있으실겁니다 </font></p>
<p style="text-align: left;"><font color="#7293fa">식단은 거짓됨이 없이 써주셔야 본인에게 도움이 됩니다 </font></p>
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<p style="text-align: left;"><font color="#6abb9a">저희가 여러분께 바라는 것은 </font></p>
<p style="text-align: left;"><font color="#6abb9a">서로간에 존대어를 쓰시기 바랍니다 </font></p>
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<p style="text-align: left;"><font color="#6abb9a">오프라인에서는 친밀할수 있지만 여기는 수많은 회원들이 보는 공개된 일기장입니다 </font></p>
<p style="text-align: left;"><font color="#6abb9a">서로 존중하고 협력하고 있다는 걸 보여주시면 더욱 많은 지지와 사랑을 받으실수 있으실겁니다 </font></p>
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<p style="text-align: left;"><font color="#f9b4cb">아놀드님은 여러분들이 남은 일생을 튼튼하고 활기찬 건강을 토대로 매력있는 삶을 살아가길 바라고 계십니다 </font></p>
<p style="text-align: left;"><font color="#f9b4cb">그 뜻을 충분히 이해하신다면 백일간의 약속을 충실하게 지켜주시길 바라고 믿습니다 </font></p>
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<p style="text-align: left;"><span style="font-family: HYmodern2; font-size: 11pt;"><font color="#000000">백일후에는 건강전도사 김주영님으로 거듭나시길 바라고 있습니다 ! 꼭 그렇게 되시길 바랍니다 ^^</font></span></p><font color="#000000" style="font-family: HYmodern2; font-size: 11pt;">
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</strong></font><p><font color="#000000"><strong><span style="font-size: 11pt;"><span style="font-family: HYmodern2;"><img width="24" class="txc-image" id="tx_entry_5010" style="clear: none; float: none;" src="https://t1.daumcdn.net/cfile/cafe/16624B0B4AB1909E19" border="0" vspace="1" hspace="1" actualwidth="24" id="A_16624B0B4AB1909E191A1A"/></span></span><span style="font-family: HYmodern2; font-size: 11pt;">식단:</span></strong></font></p><p><font color="#000000"><strong></strong></font> </p><p><font color="#000000"><strong><span style="font-family: HYmodern2; font-size: 11pt;"><간헐적 단식 비움&채움 CLEAN16, <font color="#ff0000">56일차</font>></span></strong></font></p><p><font color="#000000"><strong></strong></font> </p><p><strong><span style="font-family: HYmodern2; font-size: 11pt;"><font color="#6b9900">주로 공복엔 아메리카노, 비움차를 마십니다.</font></span></strong></p><p><font color="#000000"><strong></strong></font> </p><p><strong><span style="font-family: HYmodern2; font-size: 11pt;"><font color="#ff0000">24시간 공복 후, </font></span></strong></p><p><font color="#000000" style="font-family: HYmodern2; font-size: 11pt;"><strong>
</strong></font></p><p><strong><font color="#000000" face="Thread-000005c4-Id-00000009"><span style="font-size: 11pt;"><span style="font-family: HYmodern2;"><font color="#0900ff">17시 :</font> 아놀드홍 대장님 도시락(협찬)</span></span></font></strong></p><p><strong></strong> </p><p><strong><font color="#000000" face="Thread-000005c4-Id-00000009"><span style="font-size: 11pt;"><span style="font-family: HYmodern2;"><font color="#ff0000">17시 50분 식사종료</font><img src="https://t1.daumcdn.net/cfile/cafe/2359CA4E51D188F331" class="txc-image" width="632" style="clear: none; float: none;" border="0" vspace="1" hspace="1" actualwidth="632" id="A_2359CA4E51D188F33181B9"/></span></span></font></strong></p><p><strong></strong> </p><span style="font-family: HYmodern2; font-size: 11pt;"><p> </p><p> </p></span><font color="#000000" style="font-family: HYmodern2; font-size: 11pt;"><strong>
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</strong></font><p style="text-align: left;"><font color="#000000"><strong><span style="font-size: 11pt;"><span style="font-family: HYmodern2;"><img width="24" class="txc-image" id="tx_entry_9189" style="clear: none; float: none;" src="https://t1.daumcdn.net/cfile/cafe/187CDC0E4AB190D61A" border="0" vspace="1" hspace="1" actualwidth="24" id="A_187CDC0E4AB190D61AF735"/></span></span><span style="font-family: HYmodern2; font-size: 11pt;">운동:</span></strong></font></p><font color="#000000" style="font-family: HYmodern2; font-size: 11pt;"><strong>
</strong></font><span style="font-family: HYmodern2; font-size: 11pt;"><p style="text-align: left;"><strong></strong> </p><p style="text-align: left;"><strong><font color="#22741c">PT- </font></strong></p><p style="text-align: left;"><strong>데드리프트 (<font color="#0055ff">20kg) 4set/ (25kg) 6set </font></strong></p><p style="text-align: left;"><strong>바벨로우 <font color="#0055ff">(10kg) 20회, 3set / (4kg) 20회, 2set</font></strong></p><p style="text-align: left;"><strong>원암 덤벨 로우 <font color="#0055ff">(5kg) 3set / (4kg) 2set</font></strong></p><p style="text-align: left;"><strong>백 익스텐션 <font color="#0055ff">15회 5set</font></strong></p><p style="text-align: left;"><strong>풀 다운 <font color="#0055ff">15kg 20회, 5set </font></strong></p><p style="text-align: left;"><strong>바벨 컬 <font color="#0055ff">20회, 5set</font></strong></p></span><font color="#000000" style="font-family: HYmodern2; font-size: 11pt;"><strong>
</strong></font><span style="font-family: HYmodern2; font-size: 11pt;"><p style="text-align: left;"><strong>해머컬 <font color="#0055ff">(3kg) 20회, 5set</font></strong></p></span><font color="#000000" style="font-family: HYmodern2; font-size: 11pt;"><strong>
</strong></font><span style="font-family: HYmodern2; font-size: 11pt;"><p style="text-align: left;"><strong></strong> </p><p style="text-align: left;"><strong><font color="#22741c"><추가운동></font></strong></p><p style="text-align: left;"><strong>크런치 <font color="#0055ff">200회</font></strong></p><p style="text-align: left;"><strong>레그레이즈 (<font color="#4c4c4c">필라테스 링 다리사이에 낀채로</font>) <font color="#0055ff">80회</font> + 레그레이즈 <font color="#0055ff">20회 </font></strong></p><p style="text-align: left;"><strong>사이드밴드 (6kg 덤벨 들고) <font color="#0055ff"> 50회, 5set</font></strong></p><p style="text-align: left;"><strong>필라테스 링으로 허벅지 안쪽 운동 <font color="#0055ff">150회 </font></strong></p><p style="text-align: left;"><strong>스플릿스쿼트 (덤벨 3kg 들고) <font color="#0055ff">20회씩, 5set</font></strong></p><p style="text-align: left;"><strong></strong> </p><p style="text-align: left;"><strong><font color="#22741c"><유산소운동></font></strong></p><p style="text-align: left;"><strong>트레트밀 MIDDLE LEVEL <font color="#0055ff">27분</font></strong></p><p style="text-align: left;"><strong>스텝퍼 <font color="#0055ff">30분 </font></strong></p><p style="text-align: left;"><strong>싸이클 <font color="#0055ff">20분 </font>(5레벨 1분, 4레벨 2분, 3레벨 3분, 2레벨 4분, 1레벨 10분)</strong></p><p style="text-align: left;"><strong>일립티컬 (LV. 18) <font color="#0055ff">30분</font> - <font color="#997000">210kcal 소비</font></strong></p><p style="text-align: left;"><strong></strong> </p><p style="text-align: left;"><strong><font color="#cc3d3d">오늘 총 11,761보 걷기</font></strong></p></span><font color="#cc3d3d" style="font-family: HYmodern2; font-size: 11pt;"><strong>
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<p style="text-align: left;"> </p><p style="text-align: left;"> </p><p style="text-align: left;"><span style="font-size: 11pt;"><span style="font-family: HYmodern2;"><strong><font color="#4c4c4c">오늘 피티수업도 선생님과 같이 운동을 했습니다.!</font></strong></span></span></p><p style="text-align: left;"><span style="font-size: 11pt;"><span style="font-family: HYmodern2;"><strong><font color="#4c4c4c">옆에서 선생님도 열심히 운동을 하시기 때문에 저도 더 열심히 하게 되는 것 같아요.</font></strong></span></span></p><p style="text-align: left;"><span style="font-size: 11pt;"><span style="font-family: HYmodern2;"><strong><font color="#4c4c4c">요즘 바벨을 잡고 하는 운동을 했더니 손에 굳은 살이 생겼네요..ㅎㅎ</font></strong></span></span></p><p style="text-align: left;"><span style="font-size: 11pt;"><span style="font-family: HYmodern2;"><strong><font color="#4c4c4c">그리고 오늘 추가운동으로 제가 많이 부족한 부분들로 추가해서 했습니다.</font></strong></span></span></p><p style="text-align: left;"><span style="font-size: 11pt;"><span style="font-family: HYmodern2;"><strong><font color="#4c4c4c">아 그리고 레그레이즈 할때 다리사이에 필라테스 링을 끼고 하면 아랫배에 더 자극이 된다고해요~!</font></strong></span></span></p><p style="text-align: left;"><span style="font-size: 11pt;"><span style="font-family: HYmodern2;"><strong><font color="#4c4c4c">그리고 허벅지 안쪽살빼는 것도 도움을 준다고하네요.</font></strong></span></span></p><p style="text-align: left;"><span style="font-size: 11pt;"><span style="font-family: HYmodern2;"><strong><font color="#4c4c4c">앞으로 필라테스링으로 허벅지 안쪽 운동을 매일 해야겠어요.</font></strong></span></span></p><p style="text-align: left;"><span style="font-size: 11pt;"><span style="font-family: HYmodern2;"><strong><font color="#4c4c4c">마무리 유산소 운동을 할땐 지루해서 핸드폰을 주로 보면서 운동을 했었는데, </font></strong></span></span></p><p style="text-align: left;"><span style="font-size: 11pt;"><span style="font-family: HYmodern2;"><strong><font color="#4c4c4c">유산소운동에만 집중하고 어느 근육에 자극이 되는지 느끼면서 하면 운동효과가 더 높다고하네요.</font></strong></span></span></p><p style="text-align: left;"><span style="font-size: 11pt;"><span style="font-family: HYmodern2;"><strong><font color="#4c4c4c">그래서 오늘은 잠시 핸드폰을 내려놓은 상태에서 유산소운동에만 집중을 했더니 땀이 정말 많이 났어요.</font></strong></span></span></p><p style="text-align: left;"><span style="font-size: 11pt;"><span style="font-family: HYmodern2;"><strong><font color="#4c4c4c">앞으로도 유산소운동 할 땐 핸드폰 없이 집중하면서 하기로~~</font></strong></span></span></p><p style="text-align: left;"><span style="font-size: 11pt;"><span style="font-family: HYmodern2;"><strong><font color="#4c4c4c">이번주 일요일에 after 사진 촬영이있네요. 벌써 60일차가..마음을 다 잡고 더 열심히 운동해야겠습니다.</font></strong></span></span></p><p style="text-align: left;"><span style="font-size: 11pt;"><span style="font-family: HYmodern2;"><strong><font color="#4c4c4c">그럼 내일도 화이팅^^</font></strong></span></span></p><font color="#000000"><strong>
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<p style="text-align: center;"><u><strong><font color="#c8056a">백일간의 약속을 지원해주시고 협찬품을 제공해 주시는 기업입니다 </font></strong></u></p>
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<p style="text-align: center;"><font color="#e31600" style="background-color: rgb(255, 255, 190);"><a href="http://balancebox.co.kr/">http://balancebox.co.kr/</a>,CLEAN16 . 룩아트워커.http://www.arnoldhonggym.com/.아놀드홍닷컴</font></p></font></div>
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첫댓글 운동머신이네요... 운동량 보구 잠시 멍..했습니다..
운동량이 많은 건 가요? 제가 힘들게 안하는건지..더 추가를 해야될 것 같은느낌이들어요.ㅠ_ㅠ..
주영님 이러다가 얇아서 없어지실듯
ㅋㅋㅋㅋㅋㅋㅋㅋㅋ석훈님 그정도까진ㅋㅋㅋㅋㅋ제 바램이네요ㅋㅋㅋㅋ
삭제된 댓글 입니다.
아이구 현정님 사랑합니다..♥♥^^ 지루하긴하지만 휴대폰을 잠깐 놓아두고 집중해봐요 우리~!!ㅎㅎ필라테스링 가르쳐드릴께요^^사실 별거없어서 가르쳐드리기도 민망하다는..ㅎㅎㅎㅎㅎㅎㅎㅎ
집중은 효과를 배로 높여주지요.ㅎㅎ 유산소의 여왕으로 임명하겠습니다.ㅎㅎ
앗ㅎㅎㅎㅎ유산소 더 열심히 해야겠는걸요?ㅎㅎㅎ유산소운동할때 집중집중!!*_*
주영양의 나날이 발전하는 모습! 대단해요~~^^
계속 전진하자구요! 화이링!
넵! 로묘님도 나날이 발전하는 모습이 보여요! ㅎㅎㅎ 대단합니당.ㅎㅎ같이 계속 전진해요! 화이팅^^
딱 뺀만큼만 더 뺄게요.긴장풀지않고 더 조이도록 하겠습니다.^^
넵 쌤!!ㅎㅎ항상 감사합니다.ㅎㅎ전 쌤만 믿고 따라갈께요^^
얼마 남지 않았어요~~ 목표까지 고고 달려요 ^^
40일남았네요..ㅎㅎㅎ쥠님도 목표체중 같이 고고^^