Workout Plan – Weeks of 6/20/16 and 6/27/16

Where has the time gone?  It has been a bit since I posted one of these weight loss journey updates!  This time it wasn’t a rut keeping me from posting.  This time, I was in serious productions mode.  Over the past week and a half, I have been focused on working, working out, and gardening.  Oh, Julie and I also got called last minute to help at a big event, but that is a story for another Julie and time.  Being busy is good since it keeps you out of the pantry and the refrigerator, so I really like being busy.   In this article, I’ll talk about my diet plan and workout plan for the Weeks of 6/20/16 and 6/27/16.  It is interesting: Julie and I are trying something new with our diets.

Diet Plan

Over the past two weeks, Julie and I have been adjusting our diet.  We are trying the 21 Day Fit Eating Plan.  This is a system we purchased a few years ago, but we really didn’t use it.  We decided to give it a shot and see what happens.

What is the 21 Day Fit Eating Plan?

The 21 Day Fit Eating Plan uses color coded containers to measure and manage the amount vegetables, fruits, proteins, carbohydrates, healthy fats/cheeses, and seeds/dressings.  The following color coded containers come with the 21 Day Fit package:

  • 1 Green Container : For Vegetables
  • 1 Purple Container : For Fruits
  • 1 Red Container : For Proteins
  • 1Yellow Container : For Carbohydrates
  • 1 Blue Container : For Healthy Fats and Cheeses
  • 2 Orange Containers: Seeds and dressings
  • 1 Shakeology Cup: For Mixing Drinks

How Much Can You Eat?

To determine how much you should eat on a given day, you need to use the 21 Day Fit Eating Plan formulas.  The formulas are the following:

  • Your Baseline  = Your current weight (lbs) x 11
  • Your Caloric Need = Your baseline + 400 (it’s the Fix calorie burn)
  • Your Target Calories = Your caloric need – 750 (calorie deficit)

Using these formulas and my own weight, I will run the calculations as an example:

  • Your Baseline = 290 lbs x 11 = 3,190
  • Your Caloric Need = 3,190 + 400 (it’s the Fix calorie burn) = 3,590
  • Your Target Calories = 3,590 – 750 (calorie deficit) = 2,840 calories

That a lot of calories!  According to the plan, you are supposed to cap your calories at 2,300.  I went a step further and capped it at 1,850 calories per day.  This keeps me consistent with the MyFitnessPal app.  The plan really does allow you to eat a lot of healthy food, and a key is a color coded food containers that helps you manage and measure your portions.

To learn more about the 21 Day Fit Eating Plan , check out the article on the Days to Fitness Blog using the following link:

21 Day Fix Eating Plan

Workout Plan

Workout plan; rowing; diet plan; fitness; kayak; spin class; weight training; cardio; weight loss journey

Launching on Lake Calhoun in Minneapolis, Minnesota – 6/23/16

I have been busy the past week and a half!  I have been doing different types of workout: kayaking, walking and staying busy in the garden.  Those exercises are fun, and it keeps me away from the food in the kitchen and pantry.  I have been lifting weights, and even though I haven’t been as consistent in the gym lifting weights, I am getting stronger.  I do like throwing heavy weights around, so I am going to continue to lift.

I am on the road this week, so I will have to check out the fitness center here at this hotel.  I might be able to add some weight lifting into the plan; otherwise, I will be doing a lot of walking this week.  So far the weather has been awesome, and it makes for some really nice sunsets!

Here is a summary of my workout plan for the Week of 6/20/16 and 6/27/16.

Day  Planned Exercise  Actual Exercise  Time 
Sunday 6/19/16 Walk around Lake Calhoun

Walk around Lake Calhoun


75 minutes

3 hours

Monday 6/20/16 Field Review Field Review 4 hours
Tuesday 6/21/16  Weight Lifting – Upper Body  Weight Lifting – Upper Body 60 minutes
Wednesday 6/22/16 Kayak on Lake Calhoun Kayak on Lake Calhoun 85 minutes
Thursday 6/23/16 Stationary Bike Stationary Bike 38 minutes
Friday 6/24/16 Swimming Swimming – 3/4 miles 45 minutes
Saturday 6/25/16 Work for Julia’s Blooms Work for Julia’s Blooms 4 hours
Sunday 6/26/16 Weight Lifting – Upper Body

Weight Lifting – Upper Body


60 minutes

4 hours

Monday 6/27/16 Walk Walk 30 minutes
Tuesday 6/28/16 Walk Walk 45 minutes
Wednesday 6/29/16 Walk
Thursday 6/30/16 Walk
Friday 7/1/16


Weight Lifting – Leg Day

Saturday 7/2/16 Walk

Next Steps

I will be weighing myself next week and providing an update on my progress.  Let’s see how I do traveling and using the 21 Day Fit Eating Plan.  More to come on all of that!  In the meantime, stay tuned to Small Scale Life; I am going to have some new podcasts talking about my wight loss journey in the near future.  More to come on that!

I have created a short video of kayaking in Lake Calhoun on 6/23/16.  For once I am not talking in this video!  I mounted a GoPro Hero 4+ Silver to the bow of the kayak and hit the record button.  For your reference, I was kayaking on the south side of Lake Calhoun from Thomas Beach to the east.  If you like this video, please let me know.  I have more footage, so I might post up some more video just for fun.