Workout of the Day
Four sets of:
Bench Press x 4-6 reps @ 20X1
Rest 90 seconds
Strict Pull-Ups x Max Reps (Negatives if they can’t do 3)
Rest 90 seconds
Five rounds for time of:
Hand-Release Push-Ups x 10 reps
Kettlebell Swings x 20 reps (24/16 kg)
200 Meter Run
Go on Vacay, but don’t Vacay from Fitness
by Anonymous Cactus Athlete
Vacay: Going on Vacation, Getting Away, Taking a Break, Getting away from your daily routine.
Have you been training hard, have you been trying to eat right and get in shape? If you have, going on Vacay is no reason to stop. Taking care of yourself does not stop when you go on Vacay, it has to keep going. It is fun just like Vacay. Maybe you can’t go to your box, but you certainly can do something. Do something in your hotel room or cottage, do something outside, in a park, and just do something. Set a goal for yourself. What could it be? A certain number of push ups, a certain number of sit ups and air squats. Just set a goal and do it. Guess what, it can be fun. How fun is it to get back to the box and be exhausted. Wouldn’t it be great not to have to get back in shape after a week or two off? Remember fitness is fun, fitness is a life style. You don’t do it to get in shape and stop. You keep doing it.
How about your diet? Of course have fun, eat, drink and be merry, but remember it always has a price. If you are going to continue to do some kind of exercise routine, set a goal for your eating. Maybe have a few meals or snacks not on your normal paleo diet, but not every meal, not every snack. Why not keep your paleo snacks close by. Why have that bag of chips or for that matter 2 or 3 bags of chips. Don’t do it. If you can stay disciplined while not on Vacay you can keep it close while on Vacay. Challenge yourself. Challenge your spouse, your family. Make it fun. What can be more fun then staying fit. Certainly not stuffing yourself like a pig. That may be some very, very short gratification, but nothing like the gratification you get by staying fit. How about how great and refreshed you will feel when you get back.
Don’t ever Vacay from Fitness!
Sample Fitness Goal while traveling:
7 day Vacay.
Goal: 490 push ups, 490 sit ups, 490 air squats
Just do 70 a day of each. Split them up; 35 in the morning and 35 before bed of each. This will take very, very little and this added with you moderating your food and all the other fun activities a day you do on Vacay, you will come back refreshed and ready to get back to your daily routine. Have fun! Fitness is Fun!