Workout Plan – Week of 8/7/16 and 8/14/16

My grandmother used to tell me that as you grow older, time seems to speed up.  I always thought she was kidding, but now that I am 43, I am realizing that she was right!  August seems to be flying by, and time seems to be going at ludicrous speed! Sometimes I want it to slow down just a touch.  Unfortunately, we do not have that luxury, and that is why staying focused and dedicated to vision, mission and goals are so important.  It is too easy to get distracted and off track (especially with my ENFP personality).  For me to stay on track, I have to keep writing these workout plan updates.  These posts are a reminder that I have to do the work in order to turn the corner and continue to make progress on getting more fit, lose weight and live a healthier lifestyle!

Diet Plan

I am continuing to focus 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)

This week, I am going to concentrate on getting more sleep and tracking everything in the Myfitnesspal application again.  There has been a lot of work done on the effects of sleep (and lack thereof), and I am a notorious night owl.  I am going to try to work on getting more sleep this week!

I have burned off another pound of the 10 pounds I gained in July.  That means I am down 4 pounds from that July bump.  Again, consistent and persistent tracking and choices are going to win the day here.

Workout Plan

This week started in the Northwoods of Western Wisconsin.  While I brought the kayak and had great intentions, I did not even get it in the water!  Instead, this was a chance to reset and relax, so I mainly swam in the lake for fun.  Returning home and getting back on it on Tuesday, I hit the Chain of Lakes in Minneapolis in the kayak.  I worked on my paddling and balance by completing endurance strokes and also some sprints.  It is always fulfilling to hear some younger guys tell me, “Dude, you were really hauling in that kayak!”  Of course!

The rest of the week was spent in the field, the gym or the pool.  I did take Friday to work on the Small Scale Life Podcast after my regular day job was over.  With some heavy rains this week, it did limit my time in the garden.

Looking forward to next week, I am going to focus on weight lifting and being on the water (pool or on a lake in the kayak).  I am finding that my strength and balance are improving as I continue to swim and kayak, and those two activities are really enjoyable.  I am going to do more of that!

Day	Planned Exercise	Actual Exercise	Time
Sunday 8/7/16	Swimming – Low Intensity	Swimming – Low Intensity	30 minutes
Monday 8/8/16	Swimming – Low Intensity	Swimming –  Low Intensity	30 minutes
Tuesday 8/9/16	Kayaking – Chain of Lakes Cardio – Swimming	Kayaking – Chain of Lakes Cardio – Swam in Cedar Lake	2 hours
Wednesday 8/10/16	Weight Lifting – Leg Day! Work outside in the field	Weight Lifting – Leg Day! Work outside in the Field	60 minutes 6 hours
Thursday 8/11/16	Cardio – Swimming Work outside in the field	Swam 1 mile in Pool Work outside in the Field	60 minutes 6 hours
Friday 8/12/16	None	None
Saturday 8/13/16	Delivered a Wedding Weight Lifting – Upper Body Cardio – Swimming	Delivered a Wedding Weight Lifting – Upper Body Swam over 1/2 mile (40 laps)	2 hours 60 minutes 40 minutes
Sunday 8/14/16	Wedding Tear-Down Gardening	Wedding Tear-Down Gardening	1.5 hours 3 hours
Monday 8/15/16	Weight Lifting – Leg Day!	Weight Lifting – Leg Day!	60 minutes
Tuesday 8/16/16	Kayaking	Swim – 40 lengths Treadmill – 3.10 miles	35 minutes 50 minutes
Wednesday 8/17/16	Weight Lifting – Upper Body	Work in the Field	7 hours
Thursday 8/18/16	Swimming	Work in the Field	7 hours
Friday 8/19/16	Weight Lifting – Leg Day!	No workout today
Saturday 8/20/16	Kayaking

Next Steps and Changes

As I was in the Northwoods this week, I did some thinking about progress towards my 100-pound goal and my documentation of that journey.  I decided I was going to make the following changes to how I was posting these updates:

• Workout Plan Updates will be posted by Saturday (latest). I want to be more intentional about my overall plan to reach my healthy lifestyle goals, so I would rather publish these plans a few days before the start of the week (rather than in the middle of it).
• Begin the Healthy Lifestyle Accountability Podcast. A few of you have approached me about starting a Healthy Lifestyle Accountability Podcast where we talk about progress during the week: what is working, what isn’t working and how we are going to reach our individual goals.  I think that is a GREAT idea, and I have the social media platform to do it.
• Launch a New Fitness Challenge. There have been more than a few folks asking about the next Kwitchyerbellyakin Fitness Challenge, and we are starting to think about putting this together.  Redbeard has been a busy guy this summer (running the Ragnar Relay with Danny Domres this weekend), but we will be recording a  Small Scale Life Podcast with more information in the future.

Great things are coming!  Stay tuned to Small Scale Life!

Learn. Do. Grow