Good Morning, my friends! I hope everyone had a great week and weekend. To kick off the new week on the positive, this is the Workout of the Week, from GoodAttitudeFood.com. This is The Getting Ready For Spring Workout.
In the Post …
Coming up in the post this week: I am getting ready for spring by setting some goals for myself, “LPSAGs” as I call them. There will also be a brand new, totally awesome, Pics of the Week video to check out. Last, a great workout to help me, or anyone, get ready for Spring!
Pics of the Week
Before we get too far into things, as promised, an ALL-NEW pics of the week. These are the best pictures from the past week, for your viewing pleasure! 😉
Goal setting is a tool I have used to create change in my life. I used goals to go from a guy with a high school education and working in a warehouse, to a guy who has two business degrees and a professional career.
Then I used goals to teach myself blogging, how to eat better, and personal training.
Both of those last two are still works in progress. I continue to use goals to try and get better at them.
I used goals to go from 245+lbs to about 160lbs.
Put on Some Weight
Despite my efforts to stay active and keep weight off, I have gotten a bit lax with it during “The Winter of our Covid Discontent”. Since Covid, I have put about 15lbs back on. It has been harder for me to keep the daily routine and keep disciplined eating habits during Covid. I have been more relaxed on pretty much everything with food during the last year, and my belly and love handles have thanked me by expanding, due to my relaxed habits.
Get Back On Track With LPSAGs
How do I get myself back on track? Answer: With LPSAGs, bro!
Well I am digging back into the LPSAGs method that I developed when I went back to college. LPSAGs are:
Take a big goal and consider the small but specific daily action steps that will help bring you in line with that big goal. Then do those things every day. Make the goal to do those things consistently and to strive for discipline and continued improvement in doing those specific small action steps.
For me, this allows me to not stress about a big goal. It provides clear action steps that are easily achievable.
For my gamer friends, LPSAGs are like “the video game light” that subtly points you in the way to go, or indicates items of interest for you to find along the path.
Self-Talk and Overcoming Obstacles
My own self-talk has been hard to overcome during covid. Workouts have been less consistent and just not as good because of being in my apartment for a year. I have not ridden my spin bike or done as hard of workouts because of my downstairs apartment neighbor and worrying that workouts make too much noise. This has become an all too convenient excuse to skip a workout.
“My bike is too loud to ride”
“I make too much noise moving around during workouts”
“I will wait until the neighbors are not home, then workout”
These excuses and many others have clouded my self-talk when it comes to working out at home during covid. Truthfully, I have not consistently been keeping up with all of my workout schedules beacuse of this.
I try to be a good neighbor to the other residents in my apartment building. I have one downstairs neighbor. The building was not built with much sound-proofing between us. It is always on my mind that I try not to be too loud. This is my main problem with working out during Covid.
But I cannot let that stop me from my goals anymore! With Spring coming, it gives me an opportunity to go outside more, which means I can totally eliminate this problem from my workout equation. Just workout outside! For those days when I cannot get outside, I will have to adapt and overcome. 🙂
Kill Those A.N.T.s
Yep, another acronym for you kids!
Automatic Negative Thoughts are silly! Kill those ants!
In getting ready for Spring, I want to start working off the extra 15 “El-Bees” that I put on during Covid. To do so, I have my workout schedule for the week. I am setting the BIG goal of losing those 15lbs. Then I am breaking it into smaller goals.
The LPSAGs that will help are:
- Lose 5lbs by April 1st
- Follow my weekly workout schedule
- Eat better food – more veggies and greens and protien, cut out more processed foods
- Daily intermittant fasting – eat only during an 8-hour window, fast for 16 hours
If I can keep to these goals it will help me get to the bigger goal of dropping the “covid-weight” I put on!
And with that, let’s get into the workout!
Mon, Wed, Fri
On Monday, Wednesday, and Friday I will be using my resistance band set and interval timer for some RBFTBs! Thaaat’s right – Resistance Band FIIT Tabata Burners! Set the interval timer for 8: 20X10. Anchor the resistance band (for all but one move). Work at about 80% max intensity for 20 seconds, break for 10 seconds of active recovery, light boxer shuffle at 50% intensity, and repeat. Do three rounds of Tabata intervals.
- Bicep Curls
- Standing chest press
- left and right punch combos
- tricep extensions
- reverse butterflies
- **Un-anchor band and step on it to hold in place – Shoulder Presses
Monday, Wednesday, and Friday will also include a minimum of 1-mile of Rucking, or hiking at a brisk pace with a weighted backpack on.
Tues, Thurs, and Sat
Tuesday, Thursday, and Saturday the workout will include Shadowboxing Tabata burners, like last week. Same set up for interval timer, 8: 20X10. Striking combos during the 20-second intervals, defensive combos for the 10-second intervals. Three total rounds, with up to a one-minute break between. This is freestyle, so find the flow and have some fun. I will be using my weighted gloves to add a bit more to the workout.
Also on these days, I will be getting in a spin-bike video from GCN. Here is a great HIIT workout from GCN. GCN has tons of free videos and cycling content. Doing their workouts is a great way to have fun and lose weight on a spin bike.
I plan to do a Power Yoga video on Sunday. Something like this one from Yoga With Adriene.
Make It A Great Week!
That is all I got this week, my friends. Hopefully, I can regain some of my pre-covid disciplines back, and drop the pounds I put on. Doing the stuff in this post should help get me going.
Thanks so much for reading. Thanks to GCN and Yoga With Adriene for always having awesome free content! Please be sure to check both of them out! Until next time, be happy and healthy and be the hero or heroine in your story!