Good Morning my friends! To kick off the week on the positive: this is The Workout of the Week, from GoodAttitudeFood.com. This is The (Belief is the) Key Workout.
Here is what’s coming in the post this week…
The post this week will talk about my third biggest tip for weight-loss (or goals, or change, or success in anything). I will touch base on the last two tips. Then will get into this one, the key. The one that ties it all together. The one that if you don’t do, none of it else will matter.
The belief that one can achieve a goal is key. Belief changes everything. More about that later…
The Food is one of my favorite treats, my version of banana bread.
The Music is a cool, chill-vibe mix, perfect for these kinda chilly, kinda rainy, almost-fall days.
The Workout is going to include shadow boxing, bike riding, disc golfing, yoga, and step goals.
Healthy life/weightloss tips recap
Tip 1 – Create A Weekly Workout Schedule
The first weight-loss tool that I used to change my life and lose about 90lbs was creating and keeping a weekly workout schedule. Doing this will help a person adopt and stick to a workout routine.
The workout schedule is really the genesis of The Workout of the Week posts here on the site!
Tip 2 – Keep A Daily Food Journal
The second weight-loss tool that I used was creating a food journal. Write down everything you eat. For every meal. Every day.
Macro counting can help. Understand that each gram of carb and protein consumed requires 4 calories to burn. Each gram of fat consumed requires 9 calories to burn. Calories-in-calories out might not be an all-inclusive rule, as all calories are not the same, but it is a good method to use. As a general rule, burn more calories than you intake to lose weight. The source of food should be considered important – 900 calories of nutrient-dense foods are not the same as 900 calories of fast food or highly processed junk food.
Tip Number Three – (Belief is) The Key
Tip number three is to believe that you can do it. Without belief, it won’t happen. Believe. Have the belief that you can achieve your goals.
Change your limiting beliefs.
Have beliefs in things that are possible. Take the actions to back up those beliefs. Set goals. Use LPSAGs. Get BHAGs.
Anyone can do this.
The key is having the belief that you can.
I Had to Change My Personal Beliefs of What Was Possible For Me
Most of my life I spent believing that I was overweight and always would be. That was just who I was. Part of my DNA. The role I played. It was a part of my identity. Eventually, there was some sort of comfort in hiding behind all of that. I hid there for a long time; until I started telling myself a different story and believing that things could be different.
I did that by taking little steps toward big goals.
LPSAGs to get my BHAGs.
Little Puny Specifically Aligned Goals to get my Big Hairy Audacious Goals.
LPSAGs = the roadmap to achieve anything. ANYTHING.
Les Brown, Eric Thomas, Dr, Norman Vincent Peale, Goggins, and others…
YouTube has countless hours of motivation media, along with all the other stuff – good, bad, stupid, brainless, thoughtful, inspiring, evil, and everything in between! The video is above is just one in the THOUSANDS and THOUSANDS of motivation videos on YouTube.
I used motivational videos with talks from speakers like Les Brown, Tony Robbins, Dr. Norman Vincent Peale, Jim Rohn, Eric Thomas, Tom Bilyeu, Joe Rogan, Jocko, Goggins, The Rock, and many others.
“It’s Possible!”
Les Brown
“Use your pain to drive you to success”
Eric Thomas
“You’ve got to be the Hero in your own story”
Joe Rogan
Fearless Motivation and The Mulligan Brothers YouTube Channels also get an honorable mention.
YouTube is a virtually endless source of motivation media.
How I Changed My Beliefs
I started riding my spin bike and listening to these speakers on YouTube. I would plug in my headphones, listen to the audio, and just spin my legs.
It became part of my routine. I did this EVERY DAY.
I started doing pushups. I could do about 10 when I started. I got to where I was doing 6 sets of 20 push-ups with about 1 minute between each 20-set.
30 minutes on the bike. Then sets of 20 pushups. All while listening to the audio of these motivational speakers.
My picture started to change.
I started to take responsibility for my health.
I created new beliefs about what was possible.
This changed what was possible for me because it changed what I believed was possible for me.
The Music
Not much to say about this mix: Rainy Days In Tokyo – besides that it’s a sweet blend of chilled-out JazzHop to help find that flow! A great mix from YouTuber Amplitude, who has hours of music you can check on their YouTube page here.
On to The Food! Peanut Butter Chocolate Banana Bread
My Version of Banana Bread
I love banana bread. It’s a great treat. My version is a box mix that I doctor up a bit. Here is what I do to make it.
Peanut Butter, Chocolate, Banana Bread
I start with the Trader Joes box mix banana bread. I follow the instructions on the box. Then add a few things.
- Trader Joes Banana Bread mix
- two eggs
- vegetable oil
- ghee
- 1/2 teaspoon of stevia, or to taste. Stevia is very sweet so use with discretion.
- 2 overripe bananas
- two or three tablespoons of peanut butter – not exact, I am generous with it!
- some chocolate chunks – 1/2 cup or so.
- 1 teaspoon of vanilla extract
Stir those ingredients together until everything is incorporated well.
I have a mini bread loaf pan with six loaf spots. I use coffee filters as the “tin liners”, for easier cleanup.
This time I put the mix into the filters and then put them in the pan. The last few times I had stuffed the filters into the pan first and spooned the mix in. It was a messy method. Filling the filters first worked much better!
After the pan is full, cook for about 35-40 minutes at 350 degrees.
If you’re doing a single loaf, probably 40-45 minutes. If a muffin pan or smaller loaf, probably closer to 30-40 minutes.
The Workout
The main workout is kind of a hybrid shadow boxing, Thai Chi, yoga flow. Using my 1.5lbs weighted gloves from Title Boxing for the interval part.
I start with a warm-up. The warm-up video from fight tips. It’s the one I do before every workout.
After the warm-up, I am strapping on the gloves For some freestyle shadow boxing Tabata intervals. Set the interval timer for 16x 20X10 for two rounds of Tabata.
I am doing punch combos at an 8 of 10 perceived exertion during the 20 seconds, and then doing Thai Chi-type moves with controlled breathing and dynamic resistance during the 10 seconds – using about a 5 or 6 of 10 perceived exertion.
After the intervals, I take off the gloves and roll out the yoga mat for a power yoga type flow. I am doing three DDPY style diamond cutters to start. Then going into five cat-cows with power breathing. Then I move into some “warrior flows”. Go through warrior poses on each side, using dynamic resistance. Then I end it laying and my back, with back in a neutral position, and just kind lay of sprawled out. Back neutral. Palms up. Deep breaths. About 10 or 15 minutes, or more. Breathe. Chill. Focus the mind on breathing. If there’s drift, and there will be, bring it back with a focus on the breath.
Trying to do that Monday, Wednesday, and Friday morning this week!
Bike Rides
I will be getting in a bike ride on the other days, weather permitting. I will be doing about a 25-minute ride with some random intervals. There is a great area for a morning ride where I live. I literally ride up one block, down the next, up the next, down the next block. The last block has this police speed thing. It shows how fast you are going. I end the ride with a dead sprint past that thing, then a loose ride the rest of the way back to my apartment as a cool down.
7K – steps – a – day – Any – Way
I have the goal of getting 7,000 steps or more at least 4 days this week. I like to park at the far end of parking lots when I go places, those steps count. Disc golf counts. Grocery shopping counts. Get up from the office desk and “walk a lap”, that counts.
Have a Great Week
There you have it, my friends. This has been the Workout of the Week from GoodAttitudeFood.com. This has been The (Belief is the) Key Workout! A HUGE (“YUGE”) Thank YOU to the content providers this week. A “YUGE” thank you for reading!
Be happy and healthy my friends. Be the hero…
“You’ve got to be the hero in your own story…”
Joe Rogan
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