"The greatest satisfaction in my life is the ability to do the training 4 times a week"

I used to think I am very fit as I could run, hike, play badminton and tennis. I am very health-conscious in my choice of food, hardly any fried food (only occasionally). Until reality knocks on my door and my doctor counselled me a few times and advised me to take Alendronate for my osteoporosis to ward off hip fracture. Never in my dreams has it occurred I have such a need. I am still hesitant as I am still in denial and assured the doctor I would do strength training for the next one year before my next Bone Mineral Density in May 2020.

I wrangled with my doctor against taking the medication and that I will try to increase muscle mass and to incorporate strength training. I looked up on YouTube for exercises for osteoporosis but they all take up a good portion of my daily time. 

Then I chanced upon MIndvalley 10X. Having watched Vishen interviewing both Ronan and Lorenzo and their inspiring stories, I decided to sign up without much hesitation. 
 In my mind, 10X is like God's answer to my prayer, it suits me really well and the duration though intense (4 times a week) was manageable most of the time. 

My ultimate goal is to increase muscle mass and also improve my osteoporosis.

Signing up for 10X and committed to the training has since made me become stronger and fitter though my weight goes up the scale by between 1-1.5kg. 

Recommending this Quest to my Enneargram coach is something I am very excited and readily share to inspire and impress on effectiveness of going through it.

My biggest take away have to be: 
 1. correct technique of breathing during exercise (the eccentric and concentric), the form and mind-muscle connection, 
 2. the lessons on nutrition especially calculating the amount of protein and adding all the macro /micro nutrients to increase muscle mass and last but not least
 3. tips to ensure good sleep routine.

The greatest satisfaction in my life is the ability to do the training 4 times a week (despite having Bilateral Radial Tunnel Syndrome) with much to the delight of my son who has been very concerned about my osteoporosis status.

Doing the integrated routine of Dumbbell Wall Ball Squat (with total of 4kg,) Banded Lat Pulldown and Inclined Pushup has strengthen my Quads, Triceps and Biceps and overall fitness.
 Other isolation exercises : 3X Swiss Ball Heel Pull, banded Biceps curl, and Resistance Band pulldown have increased my muscle strength slowly but surely. 

 I am truly grateful to the team for their concerted effort in bringing this Quest and journeying with me throughout these 12 weeks. This is just the beginning and I am committed to continuing for a positive outcome. 

Thank you all and God Bless you abundantly.