Let's dive right in today.
Don't be married to the technical pieces of the "how" thinking there is a magical workout or special diet cleanse.
Don't be so focused on "interesting" data from your fitness-wristwatch-tracker thingie... that you will never use to get you closer to your priority-one goal.
Generally speaking, data is either 1) useful, 2) useless, or 3) interesting.
In my humble opinion, ignore everything except the "useful" data.
A quick example is an obese nurse who always walks 10,000 steps daily when she's caring for her patients during a work shift. She's hyper-focused on achieving those 10K daily steps because that's an interesting piece of data.
But she's still obese... so how is knowing that data helping her get closer to her priority-one goal of getting to an ideal body fat percentage?
It's not. The proof is in her outcomes, aka results.
I would argue that you take a break from the fitness trackers and...
*Practice mindful nutrition. Do the calculations to figure out how many calories/macronutrients you need weekly to lose a pound of fat each week (or maintain excellence). Readjust the calculations weekly as you hit your process goal.
*Add four sessions of metabolic resistance training weekly... following the principles of progression and overload. And progressing/regressing exercises based on your ability to perform everything with excellent (read: not sloppy) technique.
*Get eight hours of quality sleep nightly. And be mindful of the daily habits that encourage/discourage a good night's sleep. Booze within six hours of bedtime messes up your ability to get quality sleep. Pre-bedtime screen-time or anything else that screws up your sleep/wake cycle should be avoided too.
*Surround yourself with a team of positive and like-minded folks. Your team should help you get closer to your priority-one goal. Ditch the naysayers and the ones who drag you down into the dirt.
Regarding the "positive team" concept, may I share a "useful" observation after 20+ years of coaching? If this sounds like you, and you take immediate action, your life will improve.
Countless times, I've observed one spouse, or significant other, discourage the other from achieving excellence, for very selfish, even sinister, reasons.
In a strange and alternate reality, "Mrs. Smith" (not the real names) believes that if "Mr. Smith" gets healthy... the newly fit-and-happy Mr. Smith will leave their relationship.
Mrs. Smith believes that an unhealthy-and-obese mate is less attractive to other potential mates.
She theorizes that depressed-and-unmotivated Mr. Smith is equally unattractive to other potential mates. (She's probably right about that.)
This form of jealousy is not gender-specific, by the way.
I wish I were making this up, but it's true.
If this sounds familiar, just come right out and have an open dialogue with your spouse/significant other.
Don't sweet-talk around the subject.
Just have a straightforward discussion about your concerns.... perhaps forward this email to begin the conversation.
Ask your spouse for help because you NEED their love and encouragement.
Say, "If you have my best interests in mind, you'll support me by...
*encouraging me to go to bed earlier in the evening
*not bringing junk food into the house
*fostering my desire to follow a structured training program
*not smoking around me
*not drinking alcohol around me
Because what someone DOES is more important than what they SAY.
Figuratively speaking, the writing is on the wall if your so-called co-pilot does not want you to be the very best version of yourself... lean, strong, and filled with energy... free of addiction and preventable disease... building something great while you are alive... and then leaving a positive legacy for future generations.
To be successful you need to ditch the naysayers and surround yourself with a positive support team.
It may be hard to have to say "goodbye" to folks who are masquerading as your "loved ones" however, I promise that you'll thank me five years from now after you've had this open-and-honest conversation about your life's destiny.
The clock is ticking.
Address the issues today, because, in time, your life will improve.
Yes, it's vitally important to have a proven plan because it's how you get the result that you want...
...but that's just it: You are Investing In the RESULT.
So when you focus on achieving the BIG result or getting the BIG outcome that you want, instead of dwelling on the workouts or exercises or repetitions...you've taken a huge step that most unsuccessful folks will never take.
And in this case, when the focus shifted from the "how" to the "result" it opens up a world of possibilities...and I suspect it's going to make you 10X more successful.
OK -Time to publicly share your #1 goal for the next 10 weeks.
Post your responses to these simple questions:
1) What is your priority-one goal for the next 10 weeks?
2) When will you achieve this? (Day, Month, Year)
3) What is your action plan?
Deadline: Email your response before 11:59PM tonight.
Cycle 1 Day 21
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The question of the day:
What is your real favorite movie, and what movie do you pretend is your favorite to sound cultured?
Good Mornings (4 Sets of 20 Reps.)
Every 2:00 for 4 rounds, complete this complex:
5 Back Squats + 5 Good Mornings + 10 Lunges (5 per leg)
This is accessory work, at no point should you go to failure. Perfect form and position should be maintained.
Complete the complex without racking the bar before all movements are performed.
Feel free to work up in weight.
Clean, 135# / 95#
For todays benchmark, preform SQUAT CLEANS for all reps.
If you are not comfortable with a squat clean, perform 1 Power Clean + 1 Front Squat.
Scale as needed.