Good Morning my friends! I hope everyone had a blessed and Happy Thanksgiving! To kick off the new week on the positive, this is the workout of the week. This is the Lazy Sunday Workout.
The post this week is a lazy effort on my part if I am being honest. I spent my day being lazy. I woke up and turned on youtube videos, listening to interesting new artists for a few hours, surfing music videos. Somewhere mid surf I started doing some yoga stuff, like DDPY Diamond cutters, warrior poses, and some updog, down dog transitions. Just flowing. Breathing. Being.
Then I transitioned into some “moving meditation”, a (albeit weak) attempt at some Tai Chi moves. I did about 15 minutes of just flowing and breathing. Slow-mo Kung Fu! Breathe-in-breathe-out.
I noticed my resistance band collecting dust on the floor and decided to dust it off. I set my interval timer for a GoodAttitudeFood Original “RBFTB” – Resistance Band FIIT Tabata Burner. A workout staple, that has drifted out of play recently.
RBFTB = Resistance Band FIIT Tabata Burner
Interval timer set to 8 x 20X10. FIIT Principles in play – FIIT means Flow Intensity Interval Training. On a scale of 1 to 10 of the perceived level of exertion during exercise, work at an 8 of 10 for 20 seconds. That is my magic number to find my Flow Intensity. It’s like a sweet spot.
After completing the RBFTB I reset the interval timer for a round of planks. Again interval timer set to 8 x 20X10. This time plank for 20 seconds then rest for 10. My routine consisted of 1.flat-plant on elbows and toes, 2.side-plank left, 3.side-plank right, 4.flat-plank in full extended push-up position – then repeat that sequence.
Then I whipped around in my Jeep Renegade a bit. “Testing out the 4-Wheel Drive – Don’cha Knoow!”
It snowed most of the day and night Saturday, through most of the day Sunday. Most of it is melting. The roads are a bit slick. The Jeep is fun.
Be careful on those on-ramps and off-ramps though! Slick.
I stopped at Normandale Lake for a Walk.
“Solvitur Ambulando!” – If you missed last week’s post, The Solvitur Ambulando Workout, go back and check it out!
I took some pictures in the snow.
It was gorgeous.
Then I went back to my apartment and played video game hockey for a couple of hours.
I went over to a friend’s place and watched some football for a few hours.
Now I am trying to piece together some sort of meaningful post on Sunday night at 8:10pm, in a Caribou. Being that this is The Lazy Sunday Workout, we are not getting too deep.
The Food
The Food this week is great for Lazy Sunday. Some Koshi GO Crush cereal.
It has more protein than sugar. Which is one of my snacky food rules! *Try to eat foods with more protein than carbs and sugars.
It’s also got a list of ingredients with real words in it. The list is less than 20 things long
I eat mine with banana, about 1 tablespoon of peanut butter, and skim milk. Or if I am feeling a little more treat, chocolate milk, a tablespoon of peanut butter like in this batch!
The Music
I am listing to The Snow-Fi Playlist on YouTube from Cheeky Jazzhop.
The Workout
7K Steps – Four Days
7K steps. 4-Days this week or more if I can. Walking in the winter can be tough. I am going to take it one step at a time. I might need to work on finding an alternate activity for the winter months.
For now, I walk on! Counting up to 1,000 miles walked. Last week I was at 303.40 miles. This week I added 27.05 miles. Bringing the total miles walked up to 330.45 miles. Getting closer to 1,000 miles walked, one step at a time!
RBFTB – Planks – FIIT Tabata Intervals
I will be busting out some RBFTBs, as described briefly earlier. Here’s the full routine – with interval timers set to 8 x 20X10 and working at about an 8 out of 10 perceived level of exertion. Work for 20 seconds, rest for 10 seconds. With my resistance band anchored:
- bicep curls – toward anchor
- bicep curls – away from anchor
- standing bench – away from anchor
- standing pull back – toward anchor
- butterflies – away from anchor
- butterflies – towards anchor
- upper cuts – alternate – away from anchor
- jab-cross – 1-2 punches – away from anchor
Then I will be going into the plank sequence. Reset the interval timer. 8 x 20X10. Work for 20 seconds, rest for 10 seconds. Do these 4 and repeat:
- Flat plank – elbows and toes.
- left side plank
- right side plank
- flank plank – extended push-up position
Probably Add Some Shadow Boxing
I will probably reset the interval timer, strap on my weighted gloves, and get some Tabata shadow boxing intervals in. Let’s shoot for three Tabatas a session, with 30 second break in between each round. FLOW Principles. I will get this in three times or more this week!
Happy Thanksgiving
I hope everyone had a Happy Thanksgiving. It is one of the best holidays around. It’s my favorite. We get to just be together, eat food, laugh, and be grateful and thankful for the lives we have and the people and things we love.
Thanksgiving is all about an attitude of gratitude. We should work hard to live in this “attitude of gratitude” all the time and not just one day of the year. One day is a start though!
Thank YOU! SO MUCH! For Reading! THANK you so much for the free content providers! Be happy and healthy my friends!
I am grateful and thankful for the opportunity to spend a lazy Sunday just enjoying life every once in a while! I am thankful for countless other things. I try to have an attitude of gratitude and live that every day. It isn’t always easy and I don’t always hold true. I am dedicated to working at it every day though. Be Grateful. Even when it’s hard. Even when it doesn’t go the way you planned. Every moment, every day, and every breath is a gift not promised to come again.
I hope the hero (heroine) in your story has an attitude of gratitude as well. Happy Thanksgiving!
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