Some weeks are smooth. Some weeks are chaotic. And then there are weeks like this one — a full mix of travel, work, cooking with Julie, airport mornings, team dinners, and trying to keep my fitness goals moving forward through all of it.
But here's the good news: progress happened anyway.
This week I managed to fit in three solid workouts, tightened up my eating, fasted strategically, and dropped 3 pounds, landing at 202 lbs on the scale. The goal for next week? Hit 200 lbs and continue leaning into the "Train Less, Live More" philosophy that this whole site is built on.
Sunday Night & Weekend Recap
Before the week kicked off, Julie got home from the airport and we decided to make a little homemade chicken tikka masala for dinner. That's become one of my favorite "reset" meals — hearty but not heavy, flavorful without blowing up calories.
Friday night included a little snacking (hey, I'm human), but Saturday I locked it down hard. I fasted from 2pm Saturday to 2pm Sunday, and honestly felt great. Clean, energetic, mentally sharp.
The scale rewarded me: down 3 lbs.
Monday: Traveling to Florida
I'm heading to Florida first thing Monday morning. Travel days can be tricky for nutrition, but the plan is simple:
- Fast most of the day
- If needed, grab a clean airport snack (Greek yogurt, beef jerky, protein bar)
- Hydrate, hydrate, hydrate
- Team dinner Monday night → lean protein + veggies, no dessert needed
I don't stress when I travel anymore. As long as I keep my first meal clean and avoid grazing, I win the day.
Tuesday: Work + Another Team Dinner
Tuesday is more of the same — meetings, eating out, staying focused.
What I've learned is this: you can eat out twice in a row and still lose weight if you keep the big rocks in place.
- Protein first
- Vegetables second
- Skip the mindless extras
- Sparkling water instead of alcohol
Simple wins stack fast.
Wednesday: Back Home & Back in the Gym
I fly home Wednesday, and that's when I'll get the first workout of the week in.
Full Body Session (Planned):
- Squat variation: 3 x 6-10
- Chest press: 3 x 6-10
- Rows or lat pulldowns: 3 x 8-12
- RDL or hinge movement: 3 x 8
- Core finisher
Nothing heroic. Just the minimum effective dose that keeps momentum moving forward.
This is the whole idea of the Ultimate Workout Routine — training that fits into your life, not the other way around.
Friday: Workout Two
Friday's session is intentionally flexible depending on how I feel after traveling.
It'll be one of these two:
- Option A: Long walk + upper-body pump
- Option B: Hot yoga + short lift
Both keep the body moving without draining energy right before the holidays.
Sunday: Workout Three
Sunday wraps the week with something longer and more relaxed:
- Full-body machine session
- Or a long outdoor walk with the pup
- Optional sauna recovery
This will complete the three-workout week I'm aiming for.
Weekly Targets Moving Forward
- Hit 200 lbs
- Complete 3 workouts
- Fast through early travel days
- Walk 7-10k steps daily
- Keep meals simple and protein-based
This lifestyle is built around flexibility + consistency, not perfection.
Final Thoughts
This week was a reminder that you don't need perfect structure to make progress. You don't need 6-7 workouts a week. You don't need to be in control of everything.
You just need to make a few strong decisions each day — especially during travel weeks.
So here's to another week of movement, discipline, and enjoying life without the pressure to overtrain or overcomplicate things.
Next stop: 200 lbs.
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