I like using my birthday to “fix” some things that will lead to better health and body composition.
I’m using my birthday as short-term motivation, which is six weeks from today. Six weeks is a good length of time to see real change.
My goal for the six weeks is to improve sleep quality, conditioning (cardio) and shed a little fat while not losing muscle.
I started by doing an honest review of current eating habits and lifestyle choices. Here’s my rough draft plan:
- Eliminate/reduce alcohol - Max 3 drinks per week (it’s been a lot higher than this)
- Eliminate/reduce bread/flour products - pasta and breads have creeped in a little too often over the summer.
- Eliminate/reduce ice cream- stop buying it when it’s BOGO.
- Don’t clean the wife and kids plate of food.
- 120 oz of water each day.
- 6-8oz of protein each meal.
- 4-5 servings of vegetables per day.
- 1-2 servings of fruit per day.
- 1oz Vibe liquid multivitamin and 3 capsules of fish oil (both Eniva Health products).
- Keep added fats low - be more mindful of oils when cooking, choose leaner protein sources and keep the ice cream out of the house.
- Carbs (besides veggies and fruits) post workout.
- 3 full body strength/hypertrophy training days per week, done with intent - no dawdling.
- 1-2 circuit training days
- Walking - 30+ minutes 3-5x per week.
A plan starts with an honest review.
From there, I can work on the details - what will I cook...when will I schedule my training sessions and walks….what events, gatherings, obstacles and challenges are coming up in my schedule (I’m currently 3 days into a vacation!)
I’m striving to consistently check the boxes, not perfection.
At the end of each day I’ll check whether I did it or did not. At the end of each week I’ll do a review...
- What’s working well?
- What needs changed and improved?
Then I try to improve a little more.
If you want to make real change over the next six weeks, feel free to follow the plan I mapped out.
It will work because it focuses on the fundamentals.
Keep moving,
Coach Dom
