It really helps me when I plan out my week.
You and I both know that as parents, NOTHING ever goes as planned, but to just have guideline as to how things should run usually means the difference between “flying by the seat of my pants” and getting nothing done and actually being productive.
I have a friend who plans his day out to the minute! And he gets more done than anyone I know. (Mind you, he’s single with no dependents, other than a dog). His life isn’t like mine or yours, but nonetheless, his success is shows and a lot of it is due to his meticulous preparation.
Having a general idea of how things should go -ask any productivity expert this- is the path to success. It’s like having a road map to your destination.
So for transparency and accountability purposes, I’m going to show you what my upcoming week looks like and how I’ve planned it out.
If you’ve got any questions, please don’t hesitate to leave a comment or hit me up on email.
The FitAndBusyDad 7-Day Plan for the Week of September 28th...
It’s imperative that the week start off right (both for you and for me). So, on Mondays, I like make sure that I adhere to my set schedule of getting up at 5am and going through my morning routine of Organic Jasmine Tea and writing for 2 hours. If I can get Monday started off right, then I know that sticking to my schedule for the rest of the week won’t be that hard.
For my workout this afternoon, I’ll be doing the following…
1) THIS Ab routine
2a) Prisoner Squats (2 x AMAP)
2b) Push-Ups (2 x AMAP)
2c) Chin-Ups (2 x AMAP)
Plain and simple workout. My goal is to get to 100 push-ups, 100 Prisoner Squats and 50 Chin-Ups as fast as possible.
I’ve been off for a few weeks recovering from various ailments and stressors, so I’ll take it nice and slow getting back into it.
Tuesday will be my FASTING day for the week.
When I fast, I find that I’m the most productive. It’s amazing when you realize how much time you waste thinking about food and how many decisions are based on what you are going to eat. On Tuesday, I’ll make 1 decision about food – I’ll decide not to eat anything at all and just drink 0 kCal drinks (water, espresso & green tea) which is all I ever drink anyway.
For my workout, I’ll do the same AB Program and then do Kettlebell Snatches for 5mins straight.
If you haven’t tried fasting or training while in a fasted state, I highly recommend it. Don’t knock it unless you’ve tried it.
You can check out the program that I use HERE.
Again, up at 5am to write for 2 hours getting my KettlebellWorkouts.com and FitAndBusyDad newsletters & blog posts up and running.
For my workout I’ll improve on my push-up, squat and chin-up numbers go back to the same Ab Program until I hit the marks that I need to to progress to another program.
Remember, it’s imperative that you break records with your workouts which is why I’m always trying to beat my numbers each and every time I train. For me, and for most of the people that I work with -both online and off-line- this is the best way to get results. If I do 50 1-arm KB snatches in 5-minutes on Tuesday, then I better be doing 51 (or more on Thursday).
It’s as simple as that.
Again, up at 5am to write and get things done. Then drop the kids off and off to train clients.
I usually like to take the afternoon off on Friday to spend with Rozanne and we go pick-up the kids together.
My workout will be the same as the first 2 days, again, just improving my numbers.
It may seem a little boring, but for me, the basics work. And in the past, if I need to get back in shape after a lengthy hiatus, then there isn’t anything out there that’s better to do.
Today is active recovery day.
I still get up early (6am instead of 5am) but this time I’ll meditate for 30 minutes using the Holosync Solution. A series of audio programs that have proven to relax me and help me really handle stress and anxiety.
After that, the kids are up, we have breakfast and then we head over to the Market to buy fresh fruits and vegetables for the week.
You’ve probably heard this before, but you should never go food shopping on an empty stomach. You will actually come away buying more food than you need (that whole “your eyes are bigger than your stomach” thing that your mom used to say).
Be budget conscious and get just enough.
In fact, on the car ride over to the market, my wife and I plan our weeks’ meals just for that reason. So we don’t end up buying more than we need.
Complete day off. No scheduled exercise. All unstructured activity with the family. This is my favorite day of the week.