269 Aulin Ave Ste 1011, Oviedo, Florida 32765

THE FIX

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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


At Breakthrough Fitness, we help busy people across Oviedo become STRONGER. HEALTHIER.

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