Good Morning, my friends! It is a great day to be alive! It is going to be a great week to go after our goals! To kick this week off on the positive, this is the Workout of the Week, from GoodAttitudeFood.com. This is The Letting My “Creative Avoidance” Takeover Workout.
No Classes or Other Learning Commitments Right Now
I don’t have any classwork right now. Don’t have any other projects in mind. And don’t have any real “learning commitments” at the moment. With no real agenda to pursue, I have some rare time to just be creative.
Which is AWESOME and fun, and a good break for the brain. 🙂
Usually, I get creative when I have something important to do, my brain will think of all kinds of other things than what is most important. If you read the blog, I refer to this often and call it my “creative avoidance”; and it is a constant battle for me to control it!
Whatever it is in my brain, it’s a balancing act for me to manage and still get things done. LPSAGs and Schedules and Checklists and Notes; those are the tools that help me keep on track.
This week… I am just going with wherever the creativity takes me.
“Creative Avoidance” has been given free rein!
Some New Characters!!
So far, I sketched out three characters, gave them names, and started to think about how to link them together into a narrative. The characters are Henry, A.K.A. Hank. He’s probably the main dude. Then there is his side-kick, and cool, hip-dude, Benjamin, who goes by “Benji”, or just “Benj” to most. And then, The Gal in the Yellow Summer Sundress… Her name turned into Saria. I think these characters could link in with a different story I had been developing… I had been looking for a direction for this storyline for a while. These characters that just kind of flowed onto the paper.
Testing New Site Landing Page and Layout
You may notice a new layout and design on the site. I am trying a new design theme. I would love to hear any feedback.
This Week cont…
A friend told me I should focus some of the blog stuff more on my personal story **Shout out to my home-boy P follow his Insta-@MSP2081 – He’s also a new Disc Golf Convert!
On my Bro’s advise, here is some stuff about me, the old me. And the me I am in the process of becoming.
For those who don’t know me, haven’t read the blog before, or just missed those posts; I was overweight most of my life, never had a lot of ambition, or belief that there was anything special I could do. Mostly content to slam beers and eat silly amounts of food in my early 20s. Drove forklift in the Warehouse. Lived a sedentary lifestyle.
By age 25 I had gotten to about 220lbs. When I turned 30 I was about 245lbs. I may have hit 250lbs in there somewhere but the scale wasn’t in my life so I couldn’t tell ya.
My dad died when I was 25. When it happened, it was very sudden and unexpected. It was tough.
Earlier this week would have been his 65th birthday, on August 8th… this one is for you Pops!
My dad’s passing was the worst thing that has ever happened in my life. I decided I wanted to turn it into the best thing that happened in my life.
I started teaching myself guitar just because I had always wanted to play. Then I started reading a bunch of fiction books – like The Dark Tower Series By Stephen King, and about thirty other King books (or more, I’ve stopped counting – if you count Audible, way more King books). I read a bunch of other books as well.
Then I started thinking about college.
At age 28 I decided to go back to college.
I also started thinking about exercising and eating right.
Deciding to Make a Healthy Lifestyle Change
I decided I needed to change and adopt a healthy lifestyle and quit drinking alcohol and quit smoking cigarettes.
Then bought a spin bike. Then took a nutrition class in college as an elective. I started working out every day.
Then created a food journal to keep track of food and a workout schedule to create a weekly plan for the workouts I would do. I did a diabetes prevention program through my work that focused on teaching better nutrition and that program helped a ton. #Omada
It took me three years to get to my ultimate goal of losing 90lbs.
Three years of working out six or seven days a week. Three years of blood and sweat and tears and pushing myself to the brink and beyond, and then way beyond.
Completely changed my life.
I have been able to maintain that weight loss now for about a year and a half and have continued to hold steady around 155-160lbs in that time. I continue to work to convert fat into muscle.
Changing Belief Systems
I wouldn’t have been able to make the changes I did without changing my personal belief systems. My first semester of college I took a class called Thought Patterns for a Successful Career. It had a video series by Lou Tice. He talked about changing your picture to change your belief and how that can change your whole life.
I bought in. From there on out, I started to change my personal beliefs. When a person makes the choice to change beliefs about things that are possible the world of possibilities opens up.
Believe that your goals are possible and then take the steps needed to make them happen.
Create a Workout Schedule
One of the best tools I can suggest for anyone looking to lose weight, get healthier or accomplish any fitness goal is creating a weekly workout schedule.
My 90lbs of weight loss was not overnight. It was dedication and consistency. It was creating and adhering to a workout schedule every week.
I still do it every week.
Create a schedule for the week on Sunday.
Anyone can do this.
Then enjoy the results of accomplishing goals! LPSAGs: Little Puny Specifically Aligned Goals. Small goals aimed at the big picture. This practice will reinforce your new belief system.
That’s my tip for the week for anyone looking to get active and make the change. You can do it. Believe that you can. Believe that you are worth it. Because you can do it, you are worth it, and any goal is worth pursuing if you will benefit from it. Set your BHAGs, believe you can achieve them, then use LPSAGs to find the path.
That’s my take for the week… Check out this video of me, pictures of me where I started and up to about a year ago. I might update this soon again.
The Food – Easy Button Meal
The Food this week is what I call an Easy Button Meal. I enjoy cooking but don’t always want to in the middle of the week. This is a great quick, easy, healthy option for those days when you don’t feel like cooking much.
- Bag of BirdsEye Streamfresh Veggies – this one is broccoli.
- Two eggs
- A smoked salmon filet – These Morey’s packs are great, sub in any brand.
- optional Hummus
- Optional chipotle pepper
- Pop the veggie bag in the microwave.
- cook your eggs quick
- plate it up
- BOOM that’s it.
That’s a good meal in about 5 minutes. Perfect for a busy weeknight.
Skipping the Music section this week.
I have been listening to some sub-par punk rock – which is what punk rock should be! – and would rather not share my bad punk playlist. 🙂 haha, so no music section this week.
The Workout Schedule
Monday, Wednesday, and Friday – AM Bike rides – about 30 minutes. Warm-up first. Cool-down after.
7 minutes of 30 on, 30 off – intervals. Working at about 8 out of 10 max exertion for 30-seconds, then about 5 out of 10 for a 30-second recovery.
***Please be sure you are healthy enough to do interval training before you try something like this. I have been training for over 5 years with interval work. Be safe. If you are not sure, talk to a doctor first. Always warm-up, always cool-down.
I will be trying to get 7,000 steps on most days with the goal of getting that on 4 days or more this week. 7K steps, anyway I can get em. I have been parking at the faaaaarr end of the parking lot at work, and wherever I park in a lot. Disc golf, evening strolls through the neighborhood, grocery shopping… it all counts.
DDPY Fat Burner Video
I will also be doing this awesome DDPY video. DDP Yoga is great. It helps me through the disc golf season without a ton of soreness. I disc several times a week. DDPY and other yoga stuff are great to keep lose and minimize soreness. I recommend it for any bikers or disc golfers!
I will do this video on Tuesday, Thursday, and Saturday.
Make it an awesome week
There you have it my peeps! This has been the Workout of the Week from GoodAttitudeFood.com. A “YUGE” thank you to the content providers. An even “YUGER” Thank you to the readers! Be happy and healthy my friends! I started becoming a hero in my story when I started making workout schedules. Maybe that could help you too! Try it!