Welcome to Day 3 of the Challenge. We wanted to ask you some questions, and pose some questions for thought. Please share with us at support@titanidentity.com
- Have you set some short / medium term achievable goals. These goals should have a timeframe so you can measure how you are tracking. We started this 30 day challenge to encourage not only our peers and friends to start something, but all of you as well.
- Make sure the goals are reasonable and put you on a trajectory where you will succeed. If you set goals that are too hard in the short term there is a good chance you might give up.
- Are you celebrating your successes? – This could mean telling your partner what you have achieved, going out for dinner, having a treat
- Don’t get obsessive, find that consistency…run the marathon…not the 100m dash
How did Ro go today?
Today started better than the previous night. I actually got a few hours sleep with both girls only really getting up at 5am. They both decided to come into our bed and scream until I got up. I would have liked to have achieved an extra 2 hours sleep….but I will take it.
Celebrating my success of getting to sleep till 5am…..🙄
My body was feeling sore today so I thought I would attack the day with 20 minutes of stretch pilates. This was good as it was some light dynamic stretch work that got my body warm and isolated those tight areas. For me that is the hips, abductors and glutes. Some extra focus here and some rolling on the trigger point (roller) helped with my preparation for the day.
Following this I decided to do a High Intensity (HIT) 20 minute session, consisting of 5 minute sets – 4 blocks. 20 seconds on 10 seconds rest.
Obliques: Block / Set 1
- Mountain Climbers (Knees to opposite side of the chest)
- Bike Crunches
Glute burner / Set 2
- Squat jumps – Push hips forward / squeeze / soft landing
- Squat holds – wide stance / sumo squat position
Reverse Curtsy lunge – Both legs / Set 3
- Reverse curtsy lunge – alternate legs / 5 each leg
Deltoids / Set 4
- Pushups – Knees or toes
- Graveyard push ups – keep your hips steady. Controlled up and down. Rotate arms
Warmdown
My warm down consisted of 15 minutes of yoga. Yoga helps me with my breathing and concentration and allows me to stretch those tight and tired muscles. It also allows me to relax and wind down. This is necessary (for me) after a HIT session.
Fuel / Food / Energy
On a typical day with light exercise I would be aiming to eat around 1700- 1800 calories. Today however I knew I would be doing a heavy leg session in the afternoon so I would need to be eating up to 2300 calories today….to ensure I had the energy and fuel stores I needed. The previous day I was in calorie deficit, as a result I was hungry. You shouldn’t be hungry. If you are it is important to trace what you eat during the day, how you sleep, how you exercise. All of this is contributory to how much fuel you need, the quality, and how often.
I ended my day with a session consisting of squats, sled pushes and pulls, lunges with barbell. Brutal! ….at least for me.
Summary
It was a mixed day. Didn’t have the ideal amount of sleep but it was better than the night before. Whilst in sleep deficit I felt like I wanted to workout, and it was a beautiful day. If you are lucky to have access to beaches, national parks, trails….natural outdoors….get outside. It is the best therapy.
I felt tired today but keeping hydrated regularly throughout the day and getting a good dose of vitamin D led to me being motivated. I celebrated punching out different activities today. The key for me is keeping it interesting and mix it up. At 39 though I know maintenance and injury mitigation is key. Warming up and warming down, including both static and dynamic stretches are key. Sleep and hydration are also key. Getting the balance is paramount…..and that is hard.
I hope you all had a great day and should you be doing your own challenge….I am sure you are winning.
Be strong ….find your inner Titan and keep going. Be back for day 4. This should be easy as we talk about the importance of Rest!
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