Kettlebell Workout. Adapt the Plan. (Week 3)

Time to weigh in

Great job!  Week 2 is completed, now it’s time to check in and see how we’ve done with a weigh in.  Last week I started at 292.2 pounds and a body fat of 36.2%, now I’m down to 290.4 pounds and a reading of 35.8% body fat – so I lost 1.8 pounds and dropped 0.4% body fat!  We’re making progress, but we’ve got a long way to go.  Let’s explore how we can be flexible and keep active.

Adapt the plan if needed

Life isn’t always going to fit in neatly sectioned off boxes.  Unexpected events can pop up and demand our time, but we can still workout if we get creative.

Include the Kids

If you’re a parent, kids may present your biggest roadblock to working out.  They can require your attention at anytime and sometimes that infringes on your workouts.  Here are some suggestions:

  • If you’re a parent with a busy schedule why not play and workout?  Depending on the age of your kids they may be able to learn some of the cardio moves or just dance around by your side.
  • If your kids are a little smaller they will make perfect weights for squats, push-ups, or lunges.  They’ll get a fun ride out of it and you’ll get added resistance.
  • It’s a winter wonderland right now so why not take advantage of it?  A day of sledding is a great workout and great fun!  Climbing back up the hill after each run is a great leg workout, especially if you have a kid on your back!sweden-children-girls-sled-70448.jpeg
  • If you are in a warm weather climate, go out and play basketball, baseball, soccer, or whatever your kid likes and get your heart rate up.

Complete some chores

Sort the attic

  • Maybe your attic (or basement) hasn’t been cleaned out in a decade or more, climbing up and down the stairs with your heavy boxes is a great leg workout.  Bring everything down, sort it out and see what you can sell or get rid off.  The incentive to be ruthless is not having to take it back up!pexels-photo-761999.jpeg


Depending on your climate there are a variety of yard demands that can get your blood pumping.

  • Raking leaves
  • Shoveling snow
  • Chopping wood
  • Mowing – use the push mower and abandon the ‘self – propelled’ feature garden-grass-meadow-green.jpg

Life will always be full of demands; it’s o.k. to adapt the plan.  It’s your life and chores need to get done, responsibilities don’t disappear because you are trying to lose weight.  Give yourself permission to adjust the plan to the requirements of your life.

Let’s attack week 4!


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