Week One – Creating New Habits

The 23 Hour Workout

Week One – Creating New Habits

The 23 Hour WorkoutI’ve done this before.  Nearly 20 years ago I dramatically changed my body composition when I lost nearly 75lbs.  Well I’d like to say it was because I finally realized that I wasn’t making healthy lifestyle choices, the reality is that I was more or less given no choice.  I was in and out of the doctor’s office for one reason or another seemingly every other week… at the ripe ‘ole age of 21!  I remember blaming “the freshman 10” as the reason.  A full time college class schedule and full time job combined with an arduous drinking schedule with my new college friends, was consuming all of my time.  Who had time to make a salad or go to the gym?! My body and health was paying the price and I had to take responsibility.  It was this journey nearly 20 years ago that introduced me to the Health and Fitness Industry both personally, and professionally. 

Since that metamorphosis in my early 20’s I thought I learned the skill needed to maintain the physique I wanted.  I thought that I was creating new habits. I knew that if I burned more calories then I consumed, I’d lose weight.  I knew that if I hit the gym and lifted with conviction I’d build muscle.  I knew that when I worked out I felt better both mentally and physically and I knew I felt like crap after a night of drinking with my friends or overindulging on my favorite comfort foods.  So how is it that at 40 years old, I’m still fighting the same battles!?

Although I had a lot of knowledge, I’ve realized that I never really knew how to put it all together.  I wasn’t building anything that was lasting.  I was building, tearing down, and re-building over and over and over again.

I remember going to my doctor about 5 years ago frustrated and confused.  I asked him was it was that I couldn’t make the same physical changes that I was able to all of my adult life.  I didn’t understand why when I committed to eating clean and working out for two weeks, the number on the scale didn’t move.  How was it that the battle of the bulge I seemed to conquer years before was slowing creeping back up and planting itself firmly at my waistline.  I was convinced I had a medical condition that would explain it all.  The secret was finally about to reveal itself.  After appeasing me and doing a battery of tests (all of which proving I was perfectly healthy) my doctor sat me down and said “well you know you are in your mid 30’s now and your body changes.”  I heard him.  It just wasn’t the answer I wanted to hear.

So here I am at 40 thinking about the same issues I did back in the day.  The only real difference is that I’m writing blog posts and managing a business versus writing term papers and managing a social life.  It’s time to put it all together and see if this 40 year old body has what it takes to kick that 21 year old’s ass once and for all.

The 23 hour workout isn’t about the best bicep exercises, or 6 pack abs workout or how much cardio to do when.  It’s about the other 23 hours of the day that you’re not working out.  Ultimately it’s those hours of the day that determine if the time spent in the gym is going to help you achieve your goals or not.

So like I’ve said more times than I care to remember, it starts today.  Most of us can remember what workout we did 3 days ago, but how many can remember what you ate and when?  This first week or two is simply about creating the habit of documenting my workouts and diet.  I’m focusing on food and fuel. I need to start holding myself accountable for the 23 hours of the day that are derailing my efforts in the gym!


TUESDAY MAY 13

Workout 1

30 mins Cardio

Stationary Bike Intervals Level 10-17 (3 mins level 17, 2 mins level 10 recovery)

Meal 1

2/3 cup Oatmeal (made w 1 cup skim milk)

1 tsp butter substitute / 1 tsp brown sugar

3 egg whites / 1 egg

Meal 2

3/4 cup macaroni salad

Meal 3

8oz New York Beef Loin Strip Steak

2 cups Steamed Veggies

Meal 4

2 cups strawberries

Almonds – handful

Meal 5

2 scoops Met-Rx Protein Shake w 8oz skim milk / 1 Cup Oatmeal

Meal 6

8oz New York Beef Loin Strip Steak

2 Cups Potatoes

Meal 7

2 cups strawberries

Handful Almonds


WEDNESDAY MAY 14

Meal 1

3 egg whites / 1 egg sauteed onions and tomato

Workout 1

5 minute warm up Row Machine

Weight Assisted Pull Ups

Meal 2

2 scoops Met-Rx Protein Plus Chocoate- 8oz Skim Milk

Meal 3

Trader Joe’s Chicken Asada

Meal 4

Banana

Meal 5

2/3 cup oatmeal with 1/8 cup dried cranberries (skim milk)

3 egg whites / one egg 1/4 cup cheese

Meal 6

Think Thin Crunch Bar


THURSDAY MAY 15

Meal 1

2/3 cup oatmeal with 1/8 cup dried cranberries (skim milk)

3 egg whites / one egg 1/4 cup cheese

Meal 2

Salmon Filet, 1.2 cups Brown Rice, 1 cup veggies

Meal 3

Salmon Filet, 1.2 cups Brown Rice, 1 cup veggies

Meal 4

ThinkThin Crunch Bar

Banana


FRIDAY MAY 16

30 mins cardio

15 min Stepmill Level 10-12, 15

Stationary Bike Level 10-14

Meal 1

2 scoops Met-Rx Protein Plus Chocolate- 8oz (water)

Meal 2

2 scoops Met-Rx Protein Plus Chocolate  8 oz (skim milk) blended with  3/4 cup oatmeal and 1 banana

Meal 3

Boiled Dover Filet – 1 cup Brown Rice – 2 Cups Steamed Green Beans

WORKOUT 2

Incline Chest Press / Triceps Dips (Weight Assisted Dip / Pull Ups Machine) / Pec Dec

Meal 4

Fat Free Vanilla Yogurt – 1/4 cup almonds

Meal 5

Think Thin Crunch Bar

2 scoops Met-Rx Protein Plus Chocolate- 8oz (water)


SATURDAY MAY 17

CHEAT DAY!


SUNDAY MAY 18

MEAL 1

3 egg whites / 1 egg – 1/4 Reduced Fat Sharp Cheddar Cheese

2/3 Cup Oatmeal made w 8oz Skim Milk – 1/3 cup dried Cranberries

Meal 2

Pan seared boneless chicken breast, 1 cup brown rice, 1 cup steamed veggies

Meal 3

2 scoops Met-Rx Protein Plus Chocolate- 8oz (water) blended with 1 Banana

Meal 4

Pan seared boneless chicken breast, 1 cup brown rice, 1 cup steamed veggies

Meal 5

8 oz skim milk

Think Thin Crunch Bar

Meal 6

Think Thin Crunch Bar


MONDAY MAY 19

Meal 1

2 eggs/2 egg whites 1/4 skim milk 1/4 reduced fat cheese

Meal 2

Chicken Breast / Spinach Salad

Fat Free Feta Cheese

Walnuts

Dried Cranberries

Balsamic Vinaigrette Dressing

Meal 4

Whole wheat Pretzels – Reduced Fat Natural Peanut Butter

Meal 5

Chicken Breast / Spinach Salad

Fat Free Feta Cheese

Walnuts

Dried Cranberries

Balsamic Vinaigrette Dressing

Meal 6

Apple w Natural Peanut Butter

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