Workout Plan – Weeks of 9/4/16 and 9/11/16

As I discuss in Episode 2 of the Healthy Lifestyle Podcast, I really did not have a great week last week from a diet and workout perspective.  I got sloppy when I was on the road in Colorado and Wisconsin.  As Drew and I discussed in Episode 1 of the Healthy Lifestyle Podcast, I need to set up systems and get moving when I am on the road.  I will need to work on that in the future.  What’s done is done, and I am resetting now that Labor Day has come and gone. I am moving forward with renewed intensity and focus with my diet and workout plan, especially since a new Weight Loss Challenge is kicking off this week!

Diet Plan

I have determined that I have some areas that I need to work on in the future: working out while traveling and limiting alcohol when with family.  I certainly did not stick with the diet plan on Thursday (great Italian dinner), Saturday, and Sunday (consumed too much beer) last week.

I am focusing on the following items until October:

• Reducing carbohydrates consumption (reducing bread and chips is a tough one for me)
• Reducing alcohol consumption (alcohol does not help weight loss, so I need to limit this)
• Getting more sleep (at least 7 hours per day – when you are tired you eat more)
• Tracking everything in the Myfitnesspal application (you can’t manage what you aren’t measuring)

As I noted in Episode 2 of the Healthy Lifestyle Podcast, if you are a gardener (like me), fall is a huge season! Vegetables are getting ripe and ready to harvest, and it will be great to get organic vegetables in our bodies.  Julie recently stated that it is “Harvest and Preservation Season,” and she is absolutely right.  I will be making salsa, stewing tomatoes, canning pickles and drying herbs in the next few weeks, and that will fill our pantry with healthy foods that will be great in the middle of winter.  I will be posting more articles on gardening in this month.

Not to beat the gardening drum to death, but if you are a gardener, NOW is the time to get quick-growing greens planted!  There is enough time before the hard freeze to get lettuce, spinach, arguala, bok choi, kale, mustard greens, kale and chard planted before winter comes.  Make no mistake: winter IS coming!  More on fall greens in other posts.

Workout Plan

Last week was a pretty poor effort from the workout perspective.  I just didn’t get out and move like I have in recent weeks, so I need to step it up.  Coming back from traveling, Julie and I have been hitting it the past couple days.  We completed an intense cycling class at the gym on Tuesday, and I got a great upper body session in on Wednesday.  I noted that my upper body strength has decreased since I have not been consistently working out.

Moving forward, I need to stick to the general workout plan schedule and make sure that I get the weight lifting done. As personal trainers and my buddy Jay have told me, weight lifting is like throwing a log on the fat burning fire in your body.  As the Gaurdian article states:

“Weight training simply offers most of the health benefits of cardio, while most of the fat loss benefits of cardio can be achieved simply through reducing caloric intake.” – Scott Laider in The Telegraph

Here is how my workout plan looks for the Week of 9/4/16 and Week of 9/11/16.

Day	Planned Exercise	Actual Exercise	Time
Sunday 9/4/16	Prepare Cabin for Fall	Remove Dock and Raft Move Materials; Storage	3 hours
Monday 9/5/16	Gardening and Yard Work	Gardening and Yard Work	2 hours
Tuesday 9/6/16	Swimming	Warm Up Cycling Class	15 minutes 30 minutes
Wednesday 9/7/16	Lift Weights – Upper Body	Lift Weights – Upper Body	45 minutes
Thursday 9/8/16	Swimming Field Work	Swimming Field Work	minutes hours
Friday 9/9/16	Lift Weights – Leg Day!	Lift Weights – Leg Day!	minutes
Saturday 9/10/16	Kayak Swimming	Kayak Swimming	minutes minutes
Sunday 9/11/16	Lift Weights – Upper Body Swimming		minutes minutes
Monday 9/12/16	Cycle Class	Cycle Class	minutes
Tuesday 9/13/16	Cycle Class	Cycle Class	minutes
Wednesday 9/14/16	Lift Weights – Leg Day! Field Work	Lift Weights – Leg Day! Field Work	minutes hours
Thursday 9/15/16	Swimming Field Work	Swimming Field Work	minutes hours
Friday 9/16/16	Lift Weights – Upper Body	Lift Weights – Upper Body	minutes
Saturday 9/17/16	Walk	Walk	minutes

Next Steps

Looking forward this week, we will be working on the following  items:

• Podcast – Drew Sample and I recorded the second episode of the Healthy Lifestyle Podcast last week, but I had some technical problems with our recording.  However, I recorded a solo podcast about the Labor Day Reset and posted it to Small Scale Life.  Check it out!
• Weight Loss Challenge – We launched the Kwitchyerbellyakin Weight Loss Challenge this week!  Check out my post on the Kwitchyerbellyakin Fitness Challenge here on Small Scale Life and get signed up today.  This is a FREE weight loss challenge that goes hand-in-hand with the Labor Day Reset discussed on the Healthy Lifestyle Podcast Episode 2!

Stay tuned to Small Scale Life!