Estimated Total Session Time:
1 Hour (Everything Included)
**1. Movement Prep/Activation and Increasing Heart Rate**
Tabata Row (10 sets)
20 secs on/ 10 secs rest
– into –
3 sets
5 inch Worms
10 Alternating Box Step Ups
**2. Workout Prep**
3 sets
1 Rope Pull or Bar Muscle Ups
10ft Front Rack Lunge (Add weight each set)
The Pickle Story
4 rounds
7/5 Bar Muscle Ups
50ft Front Rack Dumbbell Lunge (50s/35s)
– rest 3 minutes –
For Time:
28/20 Bar Muscle Ups
200ft Front Rack Dumbbell Lunge (50s/35s)
DAILY LAZY MACROS POINTS
+2 points for 800g+
+2 points for Protein target
+1 point for qualifying Workout
+1 point for 7 hrs+ Sleep
Notes:
6 possible points/day
Your gym lead defines what qualifies as a workout.
Sleep is 7 or more hours a night, measured with a tracker or as “time in bed” as 7.5 hours. Time in bed must be in sleeping mode (not watching TV, using phone, talking, etc).
WEEKEND GRAMS
We are heading into the second weekend; how did the first one go? Typically people have a much harder time staying on course on the weekends due to the schedule irregularities and social events.
One of the recommendations for weekends is “you gotta be good early.” You especially have to make good choices for breakfast and lunch (even if you are out for brunch), as good choices get harder as the day goes on. This is largely because there is just less time available in the day, but typically we also want more flexibility at nighttime social events.
WEIGHT AFFECTS HEALTH
Weight and health are related. Although many people have weight loss goals for aesthetic and performance reasons, weight loss can also improve one’s health. Being overweight increases one’s risk of developing a chronic disease like heart disease, diabetes, and some cancers. When someone lowers their weight to normal/healthy, they also reduce their health risk. Where aesthetic and societal pressures can be negative stressors (and certainly we need to stop body shaming or messaging associating one’s worth with their size), there are very real health reasons for people to want weight loss.
It is also important to point out that having a normal weight does not necessarily mean someone is healthy. Someone might not have the genetics to gain weight, but they can be metabolically sick. Plenty of normal weight people have chronic diseases. “Good” nutrition then, is not just about the calories in someone’s diet to acheive a certain weight. It’s also about what nutrients are in those calories (especially vitamins, minerals, fiber, and phytochemicals) to positively affect one’s health.
