How to balance working out with working

"Sporadic work schedules make for a non-existent workout schedule." Don't be a twit! Send a Tweet!

As a manager and driver for a major pizza chain I work a lot and my schedule from day to day is never the same.

So how do I find time to work out?

While it is ideal for you to not only have a set work schedule but also have a set exercise schedule that is not always a viable option. In my case one day I may work 9 am to 7 pm and the next I may work 5 pm to 2 am which does not provide me the ability to exercise on a set routine. In order for me to find time to work out I have to communicate my needs, monitor my schedule, and avoid procrastinating.

The key to having the time you need to do the things you want is to communicate your needs to those that control your schedule. If you have a direct supervisor then let them know that you would like time to go to the gym. If they are like myself and try an accommodate your needs when making the schedule then you will get a "better" shot at a set workout schedule. Since there will still be days I have to open and close since I am the only one available I have a gym membership to a literally 24hr gym, this allows me the flexibility to go when ever I have the time.

I know that there are going to be days that I have to close, I am the only driver available in my store to close on Tuesdays, so I will schedule most of my workouts in the morning. This also allows me the opportunity to request mostly closing shifts since I need to be available at 3 on weekdays to pick my kid up from school. Each bit of information about my schedule gives me a more accurate brick of time that is possible for me to workout. Since my kid has to be at school at 8 am and I have to pick him up at 3 pm that gives me the brick of time between dropping him off and picking him up to workout.

I know that if I go drop him off and then come back home I will end up going back to bed and sleeping the day I way. So since I am already out and my gym is always open I can and should go right after I drop my son off. This also gives my body time to recover before having to drive a bunch and allows a shower. If I were to procrastinate and not go right away I would either not get up in time to workout at all or I would go and have to cut my time short and I may not get a shower in before pick him up. You do not want to be that guy that smells like BO and sweat at work. I was that guy once, I thought nobody noticed but they all commented later.

It is important that no matter how you find the time to workout that you make sure you find the time. If you are TO TIRED to workout, TO BAD go do it anyway your body will stop being to tired. Once you get the blood pumping and you start to get a routine going your body will retain the ability to workout. Having a varying schedule may be good for you as well, it will stop your body from storing energy till that time when you go to the gym everyday, because it will never know when you are going to go.

Sorry I do not have pictures for you today, this post is already late.

Have a Happy and Healthy day!




Thomas Gould

Memorial Day

I hope everyone had a fantastic memorial day

Mine was very very busy...

So busy that I forgot to eat

While I ate, but it was not enough to power my body.

After I got off of work I went to the gym

After doing some stretches Duane and I did are mandatory 100s which made me feel horrible. I felt dizzy and sick to my stomach which is weird since I have done m100s before and although i felt tires and was pouring out sweat I did not feel sick. On my way home I realized I was starving and through working and working out I had forgotten to eat a decent anything.

After I was done at the gym by Duane's house I stopped off at the gym by my house to pick up the personal workout plan that the physical trainer created for me. It looks like it could help but the majority of the items that I need to work on are not on the priority days.

Here is what the plan looks like

Day 1

• Warm-up
• 5 - 10 minute - cardio

• Strength (2 - 3 sets)
• 10 reps - leg press
• 10 reps - rear delt/row machine
• 10 reps - overhead press machine
• 10 reps - chest press machine
• 10 reps - tricep extension machine

• Abs (3 sets)
• 30 - 60 seconds - front plank
• 20 reps - B2) dbell side bend

• Cardio
• 10 - 20 minutes - interval cardio

Extra Day 1 - Push-up/Crunch specialization

• Warm-up
• 10 - 20 minutes - steady cardio

• Strength
• 2 minutes - push-ups
• 2 minutes - Sit-ups
• 2 sets of 10 reps - overhead press
• 3 sets 30 - 60 secs - side plank

Day 2

• Warm-up
• 5 - 10 minutes - cardio

• Strength (2 - 3 sets)
• 10 reps - leg curl
• 10 reps - leg extension
• 10 reps - lat pull down
• 10 reps - rear delt/row machine
• 10 reps - bicep curl

• Abs (3 sets)
• 30 - 60 seconds - front plank
• 20 reps - B2) ab crunch
• Cardio
• 10 - 20 minutes - interval cardio

Extra Day 2 - Pull-up specialization

• Warm-up
• 5 - 10 minutes - steady cardio

• Strength (2 - 3 sets)
• 10 reps - wide grip pull-up
• 10 reps - medium grip pull-up
• 10 reps - chin-up

Day 3 (body weight)

• Warm-up
• 5 - 10 minutes - steady cardio

• Strength
• 10 reps - pull-ups
• 2 minutes - push-ups
• 2 minutes - sit-ups
• 15 reps - lunges
• 30 - 60 seconds - front plank

• Cardio
• 85% 1.5 mile run

I will try this out for a couple of weeks and see how it works out and if I do not feel like I am improving I will have to work on a new routine for my self or find a military style training I can work with.

Have a fantastic and healthy week

Thomas Gould

Personal Training & Re-motivation

I work in food service and I have been at my current job just over two and a half years. For most of the time I have been there I have been trying to move up to a store manager but I realized this week I do not want to work in food service and I do not want the stress that comes with being a manager.

This week has brought to my attention how much going into the military really means for my life.

This goal means I get a second chance, I get to do something with my life that means something to not just me and my family but to the whole country and the whole world. I need to work hard at my life to get the discipline that I have to have to move through life with a purpose.

I still have a hard time pushing myself to do the push-ups and sit-ups that I need to build the endurance to be able to meet my goal of getting into bud/s. I get so tired, distracted, and sore that I just want to sit in my crappy broken desk chair, then I get stiff from sitting in the chair.

Monday will be a start of a new era in my training, swimming every day, running and Mandatory 100s interchangeably everyday. In addition I had a appointment today at planet fitness with a personal trainer and he is helping me work up to where I need to be in august.

PERSONAL TRAINING

I arrived at my appointment at 9:29 (not quite as early as I would have liked)

When I got there I checked in at the front desk and told the lady I had an appointment and she points at this skinny guy in a yellow shirt behind her.

I do not know what I was expecting, I knew from Planet Fitness' reputation that I was not going to get some huge muscly guy in a tank top acting like a drill instructor.

I was not really expecting a skinny soccer coach either though

The first thing he said to me is that we were waiting for one more person.

I went and sat down and thought how is a personal training session personal if there is more then one person. Luckily the other person never showed.

We talked through out the entire workout about my goals and when and how I get sore and ways to resolve some of those problems I am having. We did the 30 minute circuit which is a full body workout and the only part I had a hard time with the shoulder and chess press. At some points I was considering increasing the weight because it seemed to easy to me.

He asked me why I wanted to be a seal and up to this point I had not really given this question any consideration. I answered him the best I could with several different reasons.

• I have always wanted to be in the military.
• I love to scuba dive.
• I want to do more with my life and be awesome.
• I like to travel and adventure.

On Monday I will be able to pick up my personalized workout from the front desk.

NUTRITION

I have been having a hard to sticking to my diet, just like everyone does.

When I am at work and I get hungry or stressed out I have to choose to eat nothing, pizza, or fried chicken wings. The best choice of course is nothing; but when you work in food service and you are constantly inhaling all the fumes from food it is hard to not eat.

I plan on making sure I eat before work everyday and then bringing something to nibble on..

• Carrots
• Celery
• Cucumber Spears

Something...

Once I get all my bills caught up I am going to learn to cook some healthy chicken recipes that I can make in advance and take with me to work and for lunches and other times I do not have time or the energy to cook.