👋🏻 BAPL Nation,
As we ‘officially’ begin the new year this week, my goal is to help you achieve your goals. To be accountable to them. To be accountable to yourself. To help you show up daily.
In the Business Athlete Performance Lab, we believe you have to show up for yourself first before you can show up for anyone else.
As a business athlete, we start our day in the gym and we invite you to do the same.
I make recommendations. You make decisions.
I want to make it easy for you.
I am sharing my training plan for the week in an attempt to make it easy for you to get started and remove any friction for you to get started.
Whether you use this plan (or variation of it ) is really not the point. It is to hold myself accountable while at the same time give you the tools you might need to get started.
You will notice this plan I have listed below will be about 30 / 120 + minutes per day of investment into yourself. This isn’t about how many minutes you are putting in. This isn’t a comparison. This is for me and for what I need to help me achieve my goals. What works for you will be different than what works for me.
I do want to share a strong belief though. Consider this:
Business and Life are endurance sports.
The more time you put in the gym the easier life and business will be. Trust me.
Think about it.
I will be using a combination of Peloton programming and my own strength training programming.
I will use Intermittent fasting to manage my food routine.
Join me LIVE as an accountability partner daily.
I will be “In the gym” and “in the lab” available to chat, inspire, connect and help any Bapl member that needs it. This is the power of our Live in the Lab with Keith Bilous Show(up) as a Service that we are offering you.
If you have your own programming, systems or training philosophies, I invite you to bring them to the lab. We are agnostic in what we support.
We support all humans with all different type of plans and programming
Our goal is simply to show up, support and empower our members daily.
Need Personalized 1:1 Accountability Coaching?
If you would like a more personalized holistic coaching experience that includes:
nutrition planning
fitness training
business coaching
accountability support
mental coaching
PLUS MORE
The Business Athlete Performance Lab can help. DM me for details.
Note:
The order at which you complete your workout I have listed below is completely up to you.
Your goal is to complete something.
Find me and follow me:
Peloton app (KeithBeFast)
Apple Fitness: Keith Bilous
Intermittent Fasting Window:
I only eat between the window of 4pm and 10 pm.
Goal: I will eat one or two meals during that period of time. Typically it is a dinner meal at 530/600 with a later evening snack (I’m famous for toast on carbonaut bread) in the evening.
I will consume protein shakes during my window to get my protein intake.
I eat what I want targeting the following macronutrient goals:
Protein: 180 - 200g
Carbs: 100g
Potato, Rice, low carb bread, vegetables, oats,
Fat: 50 / 60 grams
Not peanut butter 😵💫
Fibre 25 grams
(from vegetables and carbonaut bread)
Strength Training
My goal with strength training is:
To be functionally stronger in all aspects of my body.
💡 Lifting weight and spending time in your own head thinking about what is next is a wonderful way to kill productivity birds at once. Get into a zone and see the magic unfold.
Cardio Training
My goal with cardio is:
To increase heart rate and build my endurance
To create a calorie deficit ( I am carrying some extra lbs that I would like to shed)
Get my legs moving.
💡 Walking on the treadmill and catching up on emails, meetings, social media, messaging, networking is a perfect way for me to kill many birds with one stone. If you have a tread at home. Try it. Good use of your time.
Mobility Training
My goal with mobility is:
To be able to touch my toes until I die.
To do pigeon until I’m 80
Climb a mountain until I’m 90.
Oh and to do happy baby forever.
Strength:
Upper Body:
Chest and Back
Core:
10 min core session
Cardio:
BIke
15 min: Warm Up.
45 min Power Zone Class
+ 30 Min Music / Theme Ride
🎈 Bonus Movement
Tread: Depending on the am and the schedule of the day, I will often schedule a 30 min walk on the treadmill to get work done.
Mobility
10 mins Hamstrings
10 mins Hips
Sleep
Sleep Goal is 6-7 hours per night.
Bed goal is 10 pm nightly.
Lights out 10:30/11:00
Strength:
Upper Body:
Legs Day
Core:
10 min core session
Total Time: 45 mins
Cardio:
BIke
15 min: Warm Up.
30 min Climb Ride
+ 30 Min Music / Theme Ride
🎈 Bonus Movement
Tread: Depending on the am and the schedule of the day, I will often schedule a 30 min walk on the treadmill to get work done.
Mobility
20 min lower body
Sleep
Sleep Goal is 6-7 hours per night. I have not been succeeding at that as of late and am making a conscious effort to change that.
Bed goal is 10pm nightly.
Lights out 10:30/11:00
REST ‘N RECOVERY - YOGA DAY
Cardio:
BIke
30 min recovery ride OR 30 min walk
Mobility
30 min Yoga
Sleep
Sleep Goal is 6-7 hours per night.
Bed goal is 10pm nightly.
Lights out 10:30/11:00
Strength:
Upper Body:
Shoulders & Back
Core:
10 min core session
Total Time: 45 mins
Cardio:
BIke
15 min: Warm Up.
90 min Power Zone Endurance Class
🎈 Bonus Movement
Tread: Depending on the am and the schedule of the day, I will often schedule a 30 min walk on the treadmill to get work done.
Mobility
10 mins Shoulders
10 mins Chest and Upper-body
Sleep
Sleep Goal is 6-7 hours per night.
Bed goal is 10pm nightly.
Lights out 10:30/11:00
Strength:
Upper Body:
Chest, Arms, Shoulders
Core:
10 min core session
Total Time: 45 mins
Cardio:
BIke
15 min: Warm Up.
+ 20 MIN HIIT Class🎈 Bonus Movement
Tread: Depending on the am and the schedule of the day, I will often schedule a 30 min walk on the treadmill to get work done.
Mobility
10 mins Hamstrings
10 mins Hips
Sleep
Sleep Goal is 6-7 hours per night. I have not been succeeding at that as of late and am making a conscious effort to change that.
Bed goal is 10pm nightly.
Lights out 10:30/11:00
Strength:
Upper Body:
Chest and Back
Core:
10 min core session
Total Time: 45 mins
Cardio:
BIke
15 min: Warm Up.
60 min Power Zone Class
+ 30 Min Music / Theme Ride
Mobility
10 mins Hamstrings
10 mins Hips
Sleep
Sleep Goal is 6-7 hours per night. Bed goal is 10pm nightly.
Lights out 10:30/11:00
REST ‘N RECOVERY - YOGA DAY
Cardio:
BIke
30 min recovery ride OR 30 min walk
Mobility
30 min Yoga
Sleep
Sleep Goal is 6-7 hours per night.
Bed goal is 10pm nightly.
Lights out 10:30/11:00
Come join me in the lab.
The Lab is open from 6am - 10am (all times CST)
☕️ Coffee is on at 5am.
See you tomorrow.
kB
Keith
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