The previous post was a bit of an extended lead in to this one. Now, onto the nuts bolts of applying and implementing knowledge.
- Get to bed on time. Put some closure on the day. Plan the next days events, including your workout time. Schedule everything.
- Wake up EARLY. Just a few minutes at first. This is step #1 in winning your day.
- Schedule a cheat-day. Keep it the same day, no matter what your week entails. I like Saturday.
- Keep foods out of the house that are known culprits of indulgence: alcohol, peanut butter, potato chips, any and all sweet or savory snacks.
- Hydrate first. When feeling tempted to eat, or overindulge at a restaurant, drink a large glass of water first. Then, make the proper decision.
- Join or start your own group, for accountability purposes. Believe me, there is power in numbers when seeking to elicit change. Well established, in place, peer and work groups are great places to start. Who doesn’t want to make positive change?
- Think about activities you’ve been interested in in the past. If they’ve gone completely dormant ask yourself why, then decide if their benefit could possibly outweigh their cost. With a new mindset/outlook/goal you might be surprised at the answer.
- Get it in before the day starts. Four days each week wake up to that early alarm and start moving. I find getting it in before sunrise gives me a lot of power and momentum to seize the day. Start with 20-30 minutes for the first 6-weeks. Patiently increase your time each subsequent week until you reach that 50 minute sweet spot.
- In areas or times of inclement weather, or simply if you prefer indoor exercise, try utilizing media to make the time pass and gather knowledge at the same time.
- Seek enjoyment! The mind is powerful. If you believe what you are doing is improving your health, giving you more enjoyment, and increasing quality of life, you are more likely to be proud of it.
- Keep it super simple (K.I.S.S.). No sense being overly creative here. The same exercises that worked in the early 20th century still work in the early 21st century.
- Be creative in your programming. Utilize ladders, timers, games, competitions, and keep track of your workout totals.
- Max reps in 10/20/30/60 minutes. Take 1-3 bodyweight exercises and do as many reps as possible in the allotted time period. Squats, lunges, pull ups, push ups, and dips work best here. Metabolic conditioning movements, such as burpees or squat thrusts are great as well, but don’t combine these with the other movements as they are most effective, in this format, when isolated.
- Kettlebells. Simple and sinister. Check these out, but be sure to learn proper form and technique. The best exercises are the Goblet Squat and the Swing.
- Deadlifts. If you’ve got a background in strength training, you’ve probably done a few deadlifts. Check out the form here, and then keep the reps simple. Build a solid base of 5-10 reps at 100-150% of bodyweight before cranking out super heavy sets.
- Rest 48-72 hours between workouts. Unlike cardio, it’s not advised to “lift” on consecutive days. You can get away with this in your youth, with hormones raging, but let commonsense play out and recover properly. Proper recovery insures we absorb these hard training sessions.
- Do it. Once a week, minimum, spend 45-60 minutes breathing and stretching.
- Focus on the hips, low back, and shoulders. Breathing is everything here.
- The foam roller can be extremely therapeutic. I use it as a passive activity for my back and spine, but you can get extremely involved with it.
Search, Seek and Employ. The solutions are right in front of your eyes. Make the time. Make it happen.
Onward, Jake Lawrence