Workout Plan – Week of 7/31/16
Where the has July gone? What happened? Well, AAU Traveling Basketball and a work trip to Madison, Wisconsin, happened. Time flies when you are having fun. Travel does tend to suck up time and resources, and it also provided a way for a guy like me to drink beer, eat junk food and really not work out or track like I should have. Yep, I got sloppy and old habits reared their ugly head. July wasn’t good for me, and my weight went up about 10 pounds. Yes, that happened. No, I am not happy about it. I did step on the scale on Thursday, and I am happy to report that I am down 3 pounds for the week! I am getting back on track with my diet and workout plan, so let’s talk about what I have been doing.
I have gotten back to focusing on three areas that have historically tripped me up:
- Reducing carbohydrates while increasing proteins and greens (reducing munching on breads and chips; eating more salad and green veggies)
- Eliminating soda, sugary drinks and foods while drinking more water (staying away from Diet Mountain Dew, energy drinks and ice cream/sweets)
- Severely limiting alcohol (stay away from beer and wine….oh yes, the beer and wine)
I am working on tracking everything in the Myfitnesspal application again, and it is showing. As of this morning, I have burned off 3 of the 10 pounds I gained in July. I am going to be consistent and persistent, and with veggie harvests from the garden coming up soon, I am going to be busy preserving healthy veggies and making healthy foods and smoothies.
For the rest of the week, I have been hitting the gym and the pool. I was REALLY sore after my workout on Monday, and my muscles were not liking the pool on Tuesday. I swam a mile, but my time was really slow compared to more recent sessions. Fortunately, soreness is weakness crying and only temporary. I had a great workout today in the gym and the pool.
My weekend will be fun on the water. I am looking forward to paddling some more and working on my balance and endurance. Here is how my workout plan looks for the week so far.
|Day||Planned Exercise||Actual Exercise||Time|
Lake of the Isles
|Sunday 7/31/16||Gardening||Gardening||4 hours|
|Monday 8/1/16||Weight Lifting – Upper Body||Weight Lifting – Upper Body||55 minutes|
|Tuesday 8/2/16||Cardio – Swimming||Swam 1 mile||75 minutes|
|Wednesday 8/3/16||Work outside in the field||Work outside in the Field||6 hours|
Weight Lifting – Leg Day!
Cardio – Swimming
Work outside in the field
Weight Lifting – Leg Day!
Swam 1/2 mile
Work outside in the Field
|Saturday 8/6/16||Gardening||Gardening||2 hours|
My motto this week is:
[tweetthis]Keep moving; have fun![/tweetthis]
I can do this! August is a new month, and it is time to do this right. I have some miles to go to catch up to where I was in June, but it can and will be done.
How is your summer treating you? Are you on track for meeting your weight loss and healthy lifestyle goals?