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"What should my week look like" (Blog #38)

December 18, 2014

 

When it comes to your health and fitness everyone has the answer on what works best, but really there are a few key things to do to attain or maintain a high level of health and fitness.  When people ask me what their week should look like from week to week my answer will vary greatly depending on who is asking me this question.  Generally, I tell people to train with weights 2-4 days a week and the other days must be spent avoiding the couch and microwave.  

 

We know that to reach a high level of health a person must have a few key habits that will ensure their success.  In it's simplest form, good sleep, good nutrition and staying active are the main habits that must be controlled.  The word habit is the key, habits make things stick and create longevity — there can be no quick fixes!  

 

Like I stated before, everyones week will be slightly different but staying ACTIVE is key to ensure long term success.  Like most of us, our goals are to fend off excess body fat, scrawny bones and a low self esteem.  So assuming you're like me and want to fight these three life killers, here's what a very general week should look like:

 

 

Monday:  Resistance Training (programs will vary / personal training session) 

 

Tuesday:  Park/Neighborhood Walk/Hike (30 Minutes Minimum)  * Download an app called RunKeeper and it tracks your distance, calories burned, time, etc.  

 

Wednesday:  Resistance Training (programs will vary / group class)

 

Thursday:  OFF (and by off I mean an extra clean nutrition day)  

 

Friday:  Resistance Training (programs will vary / in your home with dumbbells)

 

Saturday:  Bike Ride ( with the kiddies / 1 hour )  

 

Sunday:  OFF (eat a husky ass cheat meal )

 

 

With "Off" days movement should still be involved - When I take training days off I still have the urge to move, climb, sprint or throw things so being outside often is important. Personally, Im lucky enough to have 2 baby lions that keep me extremely active everyday.  Almost everyday we go climb trees, collect dead sticks to build our fires, kick soccer balls around in the yard, throw tennis balls at each other and play tag.  The freedom of just running around and "playing" is dam near majestic...

 

Make a log of your weekly workouts and just make sure you stay active.  Some weeks add more weights, some weeks add more cardio and some weeks add more rest days.  If you're training for a sport or a "mud run" you should go a little more balls to the walls, if you're just trying to have a high quality of life and live into your 90's a more steady moderate approach is necessary.  

 

Here's what a more Intense week may look like (serious fat loss/mud run/etc):

 

Monday:  Resistance Training (programs will vary / personal training session) 

 

Tuesday:  Park Hill Sprints (Sprint Up, Walk Down, Repeat 20 X) 

 

Wednesday:  Resistance Training (programs will vary / group class)

 

Thursday:  OFF (and by off I mean an extra clean nutrition day)  

 

Friday:  Resistance Training (programs will vary / in your home with dumbbells)

 

Saturday:  Weighted Vest Hike (5+ Miles)

 

Sunday:  Swim or Bike (2 Hours) or Resistance Training

 

 

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