Good Morning, my friends! I hope everyone had a great week last week. To kick off the new week on the positive, this is the Workout of the Week, from GoodAttitudeFood.com. This is the Traveling (for work) Workout – WEEK TWO.
I had written this entire post, but for some reason, the draft did not save. I am now scrambling to re-write it. Going to apologize for any editing errors ahead of time!
This Dude will be back on the road again this week from Tuesday to Friday. The workout will be about stuff that anyone could do while traveling. Traveling is not an excuse to skip a workout!
This past week I spent a few days working down in Chattanooga. I ate some great food and the post this week will include a quick recap. I will also include some disc golf pictures from Chatt. This coming week I will be in town on Monday and then will be heading back out of town on Tuesday, going to California. I have limited time so The Food is a quick and easy, semi-home-made meal. The post will recap some workout stuff I did last week and include some workout goals for this week.
Chattanooga Food!
Day 1 – O’Charley’s and the Nashville Hot Chicken Sandwich. I think this was the best chicken sandwich I have ever had. Chicken, pickles, slaw, with “Nashville Hot” sauce. YUM! I don’t think I could make a more perfect chicken sandy!
Day 2 – Champy’s World Famous Fried Chicken. Chicken Tenders, mac n cheeses, and homemade mashed potatoes with delicious homemade chicken gravy. Washed that down with a sweet tea that hit the spot. Champy’s was recommended to me by the locals and it did not disappoint. SO GOOD!
Day 3 – Food truck for lunch and Mission BBQ for Dinner!
I cannot remember what the name of the food truck was, but it was good! Chicken, veggies, white rice. Can’t go wrong for $10.00!
Mission BBQ – Pulled pork sandwich, A couple of baby back ribs, some mac and cheese. I topped my meats with their house-made Tennessee Hot BBQ sauce. Those baby back ribs stole the show!
I Feel Like I Should Fast For a Week!
After eating that great food for a few days, I almost feel like I need to fast for a week. I thought for sure I would have gained weight. However, I did not. I was 167 lbs when I left on Tuesday. When I got on the scale this morning I was 163 lbs.
How Is That Possible?
“How is that possible?” – You ask
Well, I think the old adage “burn more calories than you eat” is in play.
While I was in Chatt working, I had a big job to do. The days were spent on my feet and moving the whole time. I definitely hit my step goals each day there.
In the mornings before work, I did intervals in my hotel room. I did shadow boxing, abs workout, and some yoga each morning. The hotel had a hot tub and I spent some time in it each night which I think helped too. The hot tub also helped with any little body aches I had.
Disc Golf Too!
Aaand I even got some disc golf in, which helped beat the weekly step goals.
Disc Golfing in Chatt was so cool! I made sure I had my work done and then got out for a couple of rounds. I only had one disc I could fit in my bag and only brought one bag with me. My natural choice was my Champion Wraith – which is one of the few discs I can throw (fairly) consistently either forehand or backhand.
Tennesse is a beautiful part of the country.
I had a big job to do while there. I worked hard every day while I was there so I would be able to get out and enjoy a little time on the disc course after work. SO glad I did. #LPSAGs
Back Home For a Few Days
After getting back on Friday I kept the step goals going Saturday with a morning walk around Normandale Lake (Sunday too) and fit in a round of disc at Moir before heading to “Friendsgiving” with all my amazing peeps – who are all also amazing cooks. We ate more good food! Check out that spread!
The Food
Quick Prime Rib and Egg Burrito!
I got a few slices of prime rib from the grocery store. I chopped up some prime rib and slightly browned the outside of the pieces. Hot pan, just long enough to get a sear on the outside, not long enough to kill the pink inside!
I fried up two eggs and topped them with melted cheese.
Then I wrapped that up in a protein wrap. These wraps are a go-to quick and healthy option for a meal. 10g protein, 12g carb, and only 110 cal0ries.
**Pro Tip! – Warm that wrap up on the hot pan for a few seconds on each side before you roll it up! It tastes better and is easier to roll.
The Workout
Step Goals and Counting Up To 1,000 Miles Walked
7k-steps-a-day, four days or more this week.
I nailed the step goals over the past week! I logged a total of 71,166 steps.
Last week my miles walked were at 236.71 miles. This week I walked 32.61 miles. That brings the total miles walked up to 269.31. I am getting closer to my 1,000 miles BHAG, one step at a time.
LPSAGs. #LPSAGstogetyourBHAGS
Repeat Shadowboxing Intervals and Tabata Abs intervals
I will be using my interval timer and doing “fast then slow” shadow boxing moves. 15 X 30×30. FIIT Principles. FIIT = Flow Intensity Interval Training. 8 of 10 for 30 seconds, then 5 out of 10 for 30 seconds. Freestyle! Boxing combos for the hard interval, defensive moves for the rest interval.
Tabata = 8 intervals of 20X10. Work for 20 seconds, rest 10, repeat 8 times. Here is my Tabata abs workout:
- full sit-ups
- sit-up with twist and touch opposite toe, alternate
- leg lifts
- flat plank
- *repeat
- *work for 20 seconds, rest 10.
Yoga Stuff
Yoga is great for body aches. Doing some yoga stretching through last week really helped me avoid jetlag and any big aches and pains as I was traveling. I will be getting some yoga stuff in this week as well!
Make It A Great Week
There you have it my friends, a very brief version of what I had in mind for this post. I literally lost two + hours of work because my original draft didn’t save. Oh well! “Se La Vie”… Thank you so much for reading! Make it a great week! Wish me safe travels as I depart on Tuesday. It will be my first ever time in California!
Be happy and healthy my friends. Be the hero (heroine) in your story! Heroes don’t skip workouts just because they are traveling. Don’t let the character in your story skip their workout either! No excuses, just get it done. I know I felt way better for exercising than I would have if I had just sat in my hotel room doing nothing. I bet you will too!
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