Workout Plan – Week of March 20, 2016

I have to admit that since the Swimming Challenge and Kwitchyerbellyakin Fitness Challenge ended, I lost a little motivation for working out.  I effectively took a month-long siesta, and now it is time to get back on the horse and make some progress.  Starting this week, I am going to post a weekly workout plan showing what I am doing.  I am also post how the plan corresponds with reality each week, and I will post some results as well.  The idea is that this is going to keep me accountable and motivated to making my 100-pound weight loss goal!

My Current Baseline

Weight Loss Chart, MyFitnessPal

Weight Loss Chart Generated by MyFitnessPal – 3/23/16

[tweetthis]”You can’t manage what you can’t measure” ~ Management Thinker Peter Drucker[/tweetthis]

Peter Drucker is absolutely correct.  To start managing my weight, I am showing my current weight as an initial baseline.  I have been maintaining a steady 297 pounds (roughly) since the end of the Kwitchyerbellyakin Fitness Challenge.  I will note that I lost almost 16 pounds after the holidays, but I have been skating along (flat-lining) for a month.  Skating and flat-lining are the correct terms.  It’s time to get moving and start losing!

This chart was generated from the MyFitnessPal app, which I am using to track food and weight.  At one point I was using MyFitnessPal to track exercise as well, but I found it gave me too much slack in my diet.  For those of you who have not used it: when you work out, you get the calories “burned” from working out “credited” to your food budget.  If you burn 500 calories swimming, MyFitnessPal allows you to eat and drink 500 additional calories.  While that is fine for others, I would rather keep my caloric intake under the ceiling and not “waste” the benefits of working out.

Weekly Workout Plan

Dumbbells at the gym YMCA

Time to lift! Dumbbells at the YMCA on 3/23/16

Moving forward, I will plan the week’s workouts and post them up on this blog before the week begins.  This will keep me focused and will also help my son Ryan know what is on tap for the week.  Since we are mid-week already, I am showing what got done (and what didn’t so far).

Week of 3/20/16

Day Planned Exercise  Actual Exercise
Saturday Swim – 1 mile Swam 1.2 miles
 Sunday  None None
 Monday Lift Weights – Leg Day Walked 3 miles in 50 minutes
Tuesday Swim – 1 mile Swam 0.9 miles
Wednesday Lift Weights – Upper Body Lifted Weights – Upper Body for 45 Minutes
Thursday Swim – 1 mile  Swam 0.9 miles in 51 minutes
Friday Lift Weights – Leg Day None – Travel and Work
Saturday Walk or Swim None – Worked for Julia’s Blooms 

I have to admit, this has been a weird week for working out already.  Recently, my son Ryan and I started lifting weights four days a week, and his Traveling Basketball practices started on 3/22/16.  This has thrown our four-day lifting schedule out of whack.  I am going to make modifications to that workout to account for tournament weekends and practices during the week.  I’ll create a separate post about that!

Your Turn

I’ll admit: I have never really posted this kind of information to the world.  It cuts pretty close to home, and I still wonder why I am posting this stuff.  However, if this crazy blog helps me on this journey, so be it!

How about you?  Are you on a weight loss journey?  How is it going?  Do you plan out your weekly work outs?  If you don’t want to post a comment, you can always e-mail me at realsmallscalelife at!

Good luck and let’s do this!