Good Morning my Friends! I hope everyone had a great week and a better weekend. To kick off the new week on the positive, this is the Workout of the Week, from GoodAttitudeFood.com. This is The Don’t Put Your Discs Away Yet Workout!
This week the post will reflect on some of the thoughts and ideas from a great American author Kurt Vonnegut. I take a cheat day on the food after making some “Crockpot Chicken Stew” on Friday. The Music is a great jazz mix, perfect for those chilly fall days coming. And the workout is gonna be a good one.
If This Isn’t Nice…
Anyone who reads this blog should know I am an Audible junky. That is, I am always listening to books on Audible. This is not a paid post. I just really enjoy listening to books.
Earlier this week I bought an audiobook called “If This Isn’t Nice…What Is? Advice for the Young”. It is a collection of commencement or graduation speeches written by Kurt Vonnegut.
One of the themes is that every once in a while, we should just stop, and enjoy the good moments of life. Stop and say to ourselves, “well, if this isn’t nice, I don’t know what is.”
Enjoy The Good
I had a great moment like that today, as I am writing this on Sunday evening. It was a bit chilly, but I went and disc golfed at Bryant Lake. The sun was out. The fall colors were booming. The air was crisp.
I had to stop and think … “If this isn’t nice, I don’t know what is.”
Vonnegut Stuff
After binging that book on Audible, I was watching Vonnegut interviews and lectures on YouTube. I love his lecture on the shape of stories.
Oh Yeah, in case you missed it, MY FIRST ACE!
I hit my first ever ace earlier this week playing disc golf!
Starling Lake Double. Second time through on hole 6 (scored as hole 15). With my putter; a Discraft Soft Magnet.
It is not time to put those discs away yet! I plan to get out some more this week!
The Food
I made some really tasty “Crockpot Chicken Stew” on Friday. It sat on warm all day on Saturday. Perfect for a chilly weekend. I was going to use that as “The Food” for this week, but I didn’t really write down what went in. Instead we get a picture of that, and then CHEAT DAY!
I got a pizza from papa murphys and had a cheat day! I think we can have a cheat day every once in a while and enjoy it! SO… Jack-o-Lantern Pizza it is! Cheat DAY! 🙂
The Music
This week I am listening to some Jazz on Cafe Music BGM – Autumn Jazz Mix. Check it!
The Workout
Disc Golf while I can!
7K-Steps-a-Day: Five days or more.
The goal is 7,000 steps or more, at least five days this week. Disc golf steps count. Walking around a store or a mall counts. Getting up from the desk during the workday and “walking a lap” around the office counts.
I like to park at the far end of the lot, those steps count. Nothing ground-breaking or earth-shaking, just get those steps!
I started counting steps and miles walked a few weeks back.
Step Count: 76, 311. (I’d say I killed the 7K for four days goal) this week.
Counting up to 1,000 miles!
Mileage count: 34.99 this week. Last week we were at 82.27 miles since I started counting. So now I am up to 117.26 miles, on the way to 1,000 miles walked!
Shadow Boxing Intervals With Gloves
Make sure to warm-up. I do the warm-up from FightTips.
Make sure you are healthy enough for interval training. If you are not sure, check with a doctor first! Be Safe.
I am using my interval timer, my title 1.5lbs weighted gloves, and throwing some punch combos! FIIT principles for the interval work. Flow Intensity Interval Training. FIIT = Work at about an 8 out of 10 for the hard interval, then work at about a 5 or 6 out of 10 for the rest interval.
15 X 30X30. 30 seconds at a perceived exertion of 8 out of 10, 30 seconds at a perceived exertion of 6 out of 10. Freestyle punch combos during the hard, defensive moves during the “rest”. Freestyle! Have some fun! I like to throw in some kicks, high knees, and other MMA, “Kung Fu” kind of moves! 🙂
Alternating days of morning Tai Chi and Yoga
I am going to do my alternating days of Tai Chi type stuff one day, then Yoga type stuff the next day. YouTube has COUNTLESS videos on Tai Chi, and COUNTLESS more videos on Yoga. For Tai Chi, Master Wong and Jake Mace have great beginner stuff. For Yoga, Yoga with Adriene will always be my fave. DDP Yoga stuff is good, ManFlow Yoga stuff is good. Really, take your pick though, there are many, many, many others. YouTube is a vast resource for both Tai Chi and Yoga.
Make it a Great Week
There you have it peeps, this has been the Workout of the Week from GoodAttitudeFood.com. Thank you so much for reading.
Be happy and healthy my friends. Shape your hero story! And don’t put those discs away just yet!