From Workout Overhaul to Food Planning: My Midweek Shift

​It’s Wednesday, and today’s been a bit more relaxed than usual. My daughter is off college, as she usually is on Wednesdays, and she’ll also be off tomorrow due to teacher training. Next week, she’s only in for her usual three days, and then she’s off for 10 days for half-term. Her birthday falls next Wednesday, but since that’s already her day off, it’s worked out perfectly. At first, she wasn’t keen on celebrating, but last night she changed her mind, so I booked a table for next weekend. It’ll just be myself, my daughter, and some close family, but it’s nice to have something planned now.

As for today, I had a bit of a later start than usual. I started my morning with coffee, as always, and then, a few hours later, I had my usual apple and two plums. Unfortunately, my bananas went a bit nasty, so I had to bin the last two. It’s always the same issue with bananas – they come in a bunch of six but seem to go off before I can finish them. My daughter won’t touch fruit, so it’s just me eating them. Maybe I’ll switch things up this week and buy oranges instead when I do the food shop tomorrow.

It’s the same with bread, really. We don’t eat much bread, so we always end up throwing half of it away because it’s gone stale before we can finish it. It’s frustrating because I don’t like wasting food, but sometimes it just can’t be helped.

For dinner tonight, I’ll be having pork chops, new potatoes, and green beans – mainly because the pork chops need to be eaten. Nothing fancy, but it’s one of those reliable meals I can always count on.

Recently, I’ve been looking at my diet and realised that I’ve been struggling to hit my daily recommended protein intake. After doing some research and thinking it over, I’ve come up with a simple solution: eating half a chicken a day. It sounds a bit much, but it’s one of the most efficient ways I’ve found to meet, and even exceed, my protein goals. So, tomorrow, I’ll be picking up two chickens when I do my food shop, which should cover four days. Along with the four steaks I usually get, that’ll cover my protein intake for the week. And that’s not even factoring in eggs and tuna, so I’ll be well on track.

It’s funny because, once I sat down and really thought it out, I realised how much easier it is to stick to my goals with a clear plan. It’s a good reminder that sometimes, just stepping back and reworking your routine can make a big difference.

On the workout front, I’ve decided to switch things up as well. I’ve been doing the same 30-day workout challenge back to back for over a year now, and while it’s been effective, it’s starting to feel a bit stale. I felt like I needed something more streamlined but still challenging. So, I sat down and created a new seven-day workout plan that I’ll be starting today. It’s structured around a push-pull-legs split, and I’ve made sure to cover all the main muscle groups.

Here’s the plan I’ve come up with:

Monday & Thursday: Upper Body Focus

• Dumbbell Chest Press: 3 sets of 10-12 reps
• Dumbbell Rows: 3 sets of 10-12 reps (each arm)
• Dumbbell Shoulder Press: 3 sets of 10-12 reps

Tuesday & Friday: Lower Body Focus

• Goblet Squats: 3 sets of 10-12 reps
• Leg Extensions: 3 sets of 12-15 reps
• Romanian Deadlifts: 3 sets of 10-12 reps

Wednesday & Saturday: Core & Conditioning

• Planks: 3 sets of 30-60 seconds
• Russian Twists: 3 sets of 12-15 reps (each side)
• Sit-Ups: 3 sets of 10-15 reps

Sunday: Rest Day

• Focus on recovery, stretching, or light activity like walking.

This plan hits all the major muscle groups and gives me some much-needed variety. Plus, it feels much more streamlined compared to the 30-day challenge, which is great because I’m no longer stuck in the repetitive cycle of the same exercises every day. I’m feeling good about starting this tonight.

Speaking of new things, I’ve also discovered a self-care app recently that’s been pretty helpful. It’s called Finch, and while there’s a paid version, the free version works just fine for me. The app’s concept is simple yet effective – it helps you track your mood, set goals, and practise mindfulness in an interactive way. I’ve only been using it for a few days, but it’s already making a difference. I’ll be writing a full review of it tomorrow if anyone’s interested in checking it out.

​After dinner tonight, I’ll be aiming for an early night. I’m caught up on all my current shows, so I’ll probably watch some YouTube to unwind before bed. I’ve got an early start tomorrow for the weekly food shop, and I’m ready to dive into my new routine properly. Stocking up on those chickens and getting my meals sorted will make it easier to stay on track with my diet. Plus, I’m looking forward to putting the new workout plan into action – it’s always motivating to start something fresh.