Schulein Fit Enterprises

Road to 40: wk 2

Today is a good day.  I have found my groove.

I have hit the Positive Cycle in my Life. This means that I am eating extremely well which gives me great energy which helps my workouts which increases my confidence which helps my business…and so on.

I am fortunate that I understand how my body works as I have trained for over 25 years.

I know that when I eat very clean foods(low sugar and fat) my energy goes up which helps me in all facets of my life. High energy allows my workouts to be enjoyable as opposed to the last few years where I didn’t want to spend any more time in the gym. Building a business, a gym business, means 15 hours  a day in a gym. When I have time, the last thing that I really felt like doing is Training.

Yesterday was a great test for me. I worked from home until 3pm. My mind said, “Hey, you’re not at the gym. Enjoy it! Don’t go. You can go tomorrow. You are sore and need the rest.”

I almost gave in.

Telling myself that I feel good and will feel even better after the workout, I headed out to the gym. Great workout! I lifted heavier than I had planned only because my energy was so high. My intent was not to lift heavy, but it actually felt really good.

The workout was: Bent over rows, Pull ups, cable rows standing, EZ Curls and one arm cable curls.

I don’t plan on going in depth on the workouts unless it is requested. I just want you to know roughly what I am doing and my various intensity levels.

I got home and was ravenous.

Dinner was perfect:

Salad with veggies, egg whites

2 oz of Wheat pasta and 2 Turkey meatballs

I had two servings of salad and added two more egg whites to it.

Getting back to the Positive vs Negative Cycle:

It is so easy to fall into the Negative spin cycle. For some people, it only takes one bad meal or skipping one workout and they are Off the Wagon. Everyone has their own trigger point, so you need to learn what yours is, so you can avoid going negative.

Here is what happens:

Sunday…you go out with friends and have dinner and drinks. Dessert comes and you indulge. Everyone stays out a little later than planned…

Monday morning: you wake up and hit snooze and snooze again. You skip your first workout of the week because you are tired, but promise to make it up tomorrow.

Maybe your workday is stressful so you eat a little more than you should at lunch and after dinner you have a a drink or two…

Now, you feel stressed and fat because you have not worked out to reduce stress, and your brain tells you that you must have put on at least 3 pounds. You are supposed to get up Tuesday morning for a workout, but you say,”Who cares? I am too busy! I will get back to it next week…”

Falling into a tailspin is a lot easier than crawling out of it and going positive.

I know I can fall into the negative cycle easily. I have work to blame; kids to raise; blogs to write, and a house to fix. It is a battle.

My recommendation:

Stop. Smell the roses. DO NOT SWEAT THE SMALL STUFF!!!

Workout for 20 minutes. Don’t worry about getting the hour in…just do something. You will feel so much better!

Try this:

20 push ups, 20 squats, 50 crunches…repeat 3 times

20 Dips on the edge of a table,15 lunges, plank for 1 minute…repeat 3x

You will break a sweat and be ready for your day!!!!!

Until next time…

What can you do in one week?

Road to 40…Day 1 Week 1:

I am not happy at all with the pictures that were taken today.

To some, I may already be in good shape, but in my head, I am still 25 and my body should look the same way. Hopefully, the images in 4 weeks will show some significant changes.

Some people judge how their week will be by how Monday goes.

Well, my Sunday night started like this:

Before going to bed at 11pm, I checked on my boys who share a bed. The stench of vomit was overwhelming. Long story short, 6 year old threw up all over 3 year old and both were asleep. Showered with the 3 year old who got so upset that he threw up…in my bed. So, I got to sleep at 12:30pm and slept fitfully until 5am as my 6 year old slept curled up around the toilet bowl.

Enough about that.

I started tired but invigorated as my expectations for this year and this 6 month program had my blood pumping.

I packed my food for the morning which consisted of: two herbalife protein bars, 6 hard boiled eggs, 1 banana, 1 apple. I had prepared Steel cut oats yesterday but being a little sleep deprived, I forgot. So, my normal breakfast will be the Oats with 2 egg whites whipped in.

My first workout with David Westendick was at 11 am, so I ate all my food and drank two 32 oz bottles of water throughout the morning. The workout was Chest and Shoulders in a “Giant Set” format. 4 exercises back to back  with a one minute rest before starting again.

Flat Bench, 20* incline, 45 Incline, and shoulder press(3 rounds)

Dips, Incline Flies, and Push ups with feet on a Bosu(3 rounds)

Slant board sit ups with medicine ball, push up position plank with knee raises

Great workout, Dave. Thanks!!!!

It took 35 minutes and was a good Day 1 workout.

My energy was there and is still after a good day of eating.

I came home after the workout and had a turkey and cheese roll up, took a shower, and then grabbed a prepackaged bag of nuts and cranberries.

I admit that I was ravenous when I got home. That lunch was not sufficient.

Dinner was perfect. I made a scramble of egg whites, ground turkey, onions, and spinach and topped it with salsa and a 1/4 of an avocado. This is and was my meal of choice when I want to lean out. It satisfies the appetite and tastes great.

Tomorrow is Back and Bi’s.

I am actually excited again to workout.

Doug's Road to 40