The Short (post) Workout

Good Morning, my friends! To kick off another week on the positive this is the Workout of the Week, from GoodAttitudeFood.com. This is The Short (post) Workout.

The Post This Week…

The post this week includes a great workout that includes some shadow boxing intervals w/gloves, the goal of 7k steps four days or more – adding a mileage counter to the step count, some yoga, some disc golf, and a bike ride w/intervals routine.

The Food is a super-fresh and healthy Shrimp Ceviche recipe.

Skipping the Music section this week.

Also just including a quick recap of my three key things to do for anyone who wants to change their life by losing weight. These are the three things I did to lose about 90lbs and keep it off. Aaaand we are jumping right into those.

Three Key Things

1. Create a weekly workout schedule and stick to it.
2. Keep a Food Journal of everything you eat.
3. Believe that you have the ability to change. Believe that you can do anything because YOU CAN! (If you try…)

When I started doing these three things, my world started to change. Anyone can do it. Just start. Then keep going. One small step at a time.

LPSAGs = Little Puny Specifically Aligned Goals. Set small goals pointed at the big picture and achieve any goal you want!

Use LPSAGs to get your BHAGs.

The Food – Shrimp Ceviche

Ceviche Recipe

• Shrimp
• 1 lemon
• 3 limes
• 1 chopped onion
• 3 jalapenos
• 4 tomatoes
• 2 serranos
• 1 cucumber
• 1 bundle of cilantro
• s & p to taste
• olive oil, probably about 1/2 cup but I didn’t really measure
• 1/2 teaspoon garlic salt
• 1/2 teaspoon onion powder

Chop everything. Add the raw shrimp last. Squeeze the lemon and limes over the raw shrimp. The citrus juices cook the shrimp. The raw shrimp will start to turn a different color as it “cooks”.

Service with corn chips. So fresh, so good. I forgot to take a plated picture, I was too busy eating it!

The Workout

7k steps a day – 4 days – adding daily mile counter

7,000 steps or more, 4 days this week. I am adding a miles-walked-per-day counter to the workout schedule. I just want to see how many miles I actually rack up in a given week. I wonder how long it will take me to walk 1,000 miles???

Shadow Boxing Interval Workout

16 intervals. 30X30. 30 Seconds hard, followed by 30 seconds easy. Flow intensity HIIT intervals.

30 seconds hard – work at a perceived exertion of about 8 or 9 out 10. Freestyle shadow boxing combos. Punches, kicks, knees, and other “Kung fu” style stuff! Have some fun with it! Freestyle, Yo!

30 Seconds easy – work at a perceived exertion of about 5 or 6 out of 10. Defensive style moves, head bobs, ducks, dodge and counter, that kinda of thing.

I used my interval timer app on my phone.

Bike Ride w/Intervals

I will be trying to hit up the MTB trails if its dry enough. Also trying to get a few rides in the neighborhood, on the roads. I will be adding some intervals sprints.

8 intervals – 30 on 30 off. Same idea as the shadow boxing intervals. 8 out 10 for 30, 5 or 6 out of 10 for 30, repeat 8 times.

Yoga

I found a cool video I am going to try for a yoga routine. Full disclosure, I have not gone through this whole video yet. I did a quick “click-through” and it looks legit so we’re going with it! It’s a yoga for disc golfers posted by Claire Porrata. Thanks Claire! You can check out her YouTube page here!

I will be trying to get some yoga in every day this week!

Wrap it Up!

There you have it, my friends! This has been The Workout of the Week from GoodAttitudeFood.com. This has been The Short (post) Workout! Thank you so much for reading!

Be happy and healthy my friends! Be the hero in your story!

P.s. throwing this post together pretty quickly, sorry for any editing errors. I might come back and edit later… if I feel like it! 🙂