Weekly Workout for Men: Making Fitness a part of your life doesn’t mean that you have to sacrifice something, instead, you will have time for so much more.


When I first started exercising consistently about 7 years ago, I didn't think that I had time to do it. I'm sure that I am not alone.

In fact, it seems to be one of the biggest reasons why most people do not continue with a workout routine for any length of time. There are other contributing factors, but this seems to be the one that comes up mostly in conversation.

This last weekend I went to our Local Family Science Center called “Imagination Station”. One of the exhibits that they had was all about the human body.

They had anatomically correct exhibits where you could see inside bones, ligaments, tendons, and muscles. Very cool, and very informative.

The main takeaway was that we are consumed by “stuff”, and put way too much emphasis on things that are not important. Also, the human body is very complex and could only have been designed by someone much more creative and greater than anything we can imagine.

At the end of the exhibit there were photos and prices of a families weekly meals and what they bought and ate. Honestly, it was pretty disgusting to see what the average American and Australian families ate on a weekly basis. What was more absurd was the price of food. $200-$400 weekly!!! That’s insane.

It was insightful and made me more contemplative. What I really walked away with was wondering how much more time we would have if we focused on things that were important, like having fun, spending time with family, exercising and keeping our bodies active, or living life with passion and towards a purpose.

In fact, there was a portion of the exhibit that focused on centenarians (people who live past 100), and they had some secrets to longevity that I took away and shared with my children as we walked through. 

  • A diet that is heavy on grains, fish, and vegetables and light on meat, eggs, and dairy products.
  • Low-stress lifestyles, which are proven significantly less stressful
  • A caring community, where older adults are not isolated and are taken better care of.
  • High levels of activity, where locals work until an older age than the average age in other countries, and more emphasis on activities like walking and gardening to keep active.
  • Spirituality, where a sense of purpose comes from involvement in spiritual matters and prayer eases the mind of stress and problems

Seems simple right? Why do we get it so wrong, and why do we think we need stuff to fulfill us and get so wrapped up in trivial things in our daily lives.

It's just not worth it.

You don't have to sacrifice anything to stay in shape, you only need to do what is most important. In order to be energized and able to do those things you will have need to exercise. Physical exercise is going to allow you to:

  • See your daughter walk down the aisle on her wedding day
  • Be able to enjoy a game of volleyball at the beach
  • Play in the sand with your kids
  • Take your grand-kids to the zoo
  • Make it up the stairs without being winded

If you don't make time for exercise now, you will have to make time for it later when it will be much more difficult to do. Do it now. Learn to love the process.


Power Snatch and Handstand push-ups

  • Dynamic Stretching
  • Warm-up to 3 RM of Power Snatch

WOD Morning:

10-9-8-7-6-5-4-3-2-1 for time of:

  • Power Snatch (95-135#)
  • Handstand Push-ups

WOD Evening:

  • 60 Calorie Bike
  • 3 Bar Muscle-ups
  • 60 DB Power Snatch (Alternate hands/ 50# DB)
  • 3 Bar Muscle-ups
  • 40 sit-ups
  • 3 Bar Muscle-ups
  • 20 Chest-to bar pull-ups or Strict Pull-ups


Ruck 3 Miles (40# Pack)


For time:

  • 25 Hand release push-ups
  • 100 yd. bear crawl
  • 25 Hand release push-ups
  • 100 yd. bear crawl

Record your time




3 rounds Max Reps:

  • 1 Minute Max KB Swings
  • 1 Minute Max Hang Clean
  • 1 Minute Max Burpees
  • 1 minute rest

Run 2 miles


7 Hour Adventure Race

  • 3.5 mile run
  • 3 mile Kayak
  • 30 mile bike
  • 3 mile hike
adventure race.PNG

One thing I have learned is that life is an adventure, and the more active that I stay, the more I get to enjoy. There is no point in getting stressed over daily trivial things, and the more things you experience in your life, the less that things will faze you.

Staying positive and not letting life or circumstances get you down is also huge. It is beneficial to let things roll off your back on not take them personal. Stay secure in who you are by being true to yourself and following that voice that is deep inside you.

We were all made to stay active and to live life abundantly. Don't stop short of that. Go after it with gusto.