Good Morning my friends. I hope everyone had a great week last week! To kick off the new week on the positive this is the Workout of the Week from GoodAttitudeFood.com. This is The Outdoor Workout.
The post this week will talk about getting back on track. It will include a new workout I am trying; to help me get back on track after putting on some “ell bees” (pounds) over the last month. The Workout is one I am doing outside, but you could do it anywhere. The Food this week is super exciting for me because I get to use a smoker to cook meat. This is one of my favorite things to do. Living in my apartment I had to give up my meat smoker. This week my bro is letting me use his and we are making my version of smoked, BBQ ribs. TAnd a new rib rub that is SUPER-Spicy, with Thai chilies – so spicy! so good! Ribs are going on the smoker for about 6 hours. I hope they turn out! The Music this week is a great chill mix for the winter days!
Getting Back on Track
I have not been eating right lately. I have fallen off the tracks with both a disciplined eating schedule and with eating good healthy foods. I am going to start getting back on track.
I have not been keeping up with an intermittent fasting schedule lately like I was a few months ago. I started that back up this past week and will be practicing it through December.
No food before 11:30 am and not food after 8:00 pm.
Saturday I did an all-day fast, minus a handful of monster trail mix around noon.
I was surprised at how good I gelt all day. I walked around the lake, went snow discing, did an interval workout with weighted gloves, worked on this blog post, and cleaned up my apartment. I ate one meal, at about 8:00 in the evening. I did not feel hungry throughout the day.
I will continue doing daily IF and then probably try to do longer fasts on the weekend.
I have not been disciplined. It’s time to change that. It felt good to get back on track and I am going to continue that.
The Workout Schedule
Another area that I am going to work harder at is keeping a little tighter to the workout schedule, as well as increasing the activity and intensity in the workouts.
A workout schedule is one of the key tools a person can use to achieve physical results.
Want to lose weight? – Create and follow a weekly workout schedule. It will help you lose weight.
Want to win a 5-k race or be a faster sprinter? – Create and follow a weekly workout schedule. It will help you increase performance.
Want to throw farther drives in disc golf? (YES I DO) – Create and follow a weekly workout schedule. You can work on exercises to increase power or other specific areas you want to get better. A workout schedule will help!
I used this tool to lose about 90lbs.
If I can do that, anyone can.
LPSAGs – Little Puny Specifically Aligned Goals.
Just create a schedule and then hold yourself to doing it.
Slight Change in my Schedule Making
This week I am adding a slight change to the workout schedule. Over the last few months, I had not been specific about the days I would do the activities. I was just having the goal of doing it during the week.
Little Puny SPECIFICALLY Aligned goals dude… c’mon man. This is the schtick.
This week I have added in the days on which I will do specific activities on the schedule.
This small change should yield more productivity on my part and keep me focused.
The Food – Ribs
I made rib rub that I have never tried, just made it up on the fly really. I minced Thai Chilies and a shallot. Added some minced garlic. Then combined some Famous Daves brand Devils Spit rib rub, red chili flakes, and other seasonings to make the rub. I rubbed the ribs up good and let that sit overnight.
Then my buddy and I got up at about 7:30 and got the smoker rolling.
It’s a side-box smoker that neither of us has used before. Getting the temp steady was a challenge. We actually used a matress air pump to help regulate airflow and keep the temp steady. That hack worked great!
The Ribs were good! The rub was spicy and hot. The bark got a little char. The ribs had a decent smoke ring. That smokey spicy flavor was spot on for the crowd of friends who enjoyed these with us! I love smoked ribs! Soo GOOD!
This “winter wonderland” mix from Fantastic Music is great for walking around on those winter days! Fantastic Music’s YouTube Channel has hours of great music. Be sure to check them out!
Always warm-up. I do this warm-up routine from FightTips before workouts, and discing, and most days just when I wake up out of bed!
I will be working to get 7,000 steps at least five days this week. There is a couple of cold days in the forecast so it could be adjusted if it’s super cold! I am planning to do the indoor parts of my workout on those cold days.
The miles walked count continues. I am counting my way up to 1,000 miles walked. Last week the total miles walked count was at 330.45. I walked 29.21 miles this week, bringing the total up to 359.66 miles. Getting close to 1,000 miles, one step at a time. #LPSAGs!
The Outdoor Routine
For this workout, I need a parking lot with some empty parking spaces and painted lines. The lines are the guides. If you cannot find a parking lot you could do this anywhere. It’s a lot like a cone drill.
I am using my interval timer and doing 3 rounds of 3 full minutes of work with a 30-second rest between each round. Interval timers set to 3 X 3:00X:30.
I am doing a boxer shuffle up and down each line with a punch combo at the ends of each of the lines. It should be a serpentine, or snake pattern through three, four, or five parking spaces. Up and down each line with a boxer shuffle. Punch combo at the ends of each of the lines. Work at about an 8 out of 10 level of perceived exertion. I will be wearing my 1.5lbs Title brand weighted gloves while doing this routine. I like to do 1-2s, then the 3-4s, then the 5-6 combos, then do some random combos for the punch sequences. Do 1-2s up and down. Then 3-4s the next up and down, and so on.
The three rounds are followed by a one-minute recovery.
Then I am walking for 30 to 45 minutes, with the weighted gloves on. Brisk to fast-paced walk. I use almost like a cross-country ski motion, this engages the arms and the core. The weighted gloves add another element with this movement.
After 30 – 45 minutes of “powerwalking” I do a slower walk for about five minutes and some stretching to cool down.
I will be doing this workout on Monday, Thursday, and Friday.
On Tuesday and Wednesday, it supposed to be really cold here in MN. Like too cold to workout outdoors probably. So I will be doing the RBFTB routine from last week’s workout on those days.
The only change is that I will be going through that three times with one-minute breaks between each Tabata set.
DDPY – Red Hot Core Video
Those same days, when it will be too cold to be outside, I will be doing the DDPY Red Hot Core video workout! DDPY is awesome! Check it out for yourself!
Make it a Great Week!
There you have it my peeps! Thank you so much for reading! Thank you to the free content providers.
If your hero (heroine) character has gotten off track a little later – we all do! – there is no better time to get back on track. The hero in my story will be working hard at getting back on track this week! Be the hero in your story! Put your hero back on track!