Day after a rest day whilst it is important can be difficult to get back into the swing of things. If that is the case we recommend scheduling something first thing in the morning and getting it done. The longer you wait into the day the higher the chances are you will put if off, and this can create a downward spiral.
Scheduling your activity or workout is important to do at least in the beginning until you get into a groove, and consistency is just a way of life.
In the days of a pandemic we have found that health and mental wellbeing have been more important than ever. Not being able to see family and friends, and isolated to your home. We have all been exercising because that is all there is to do for those whom have been lucky enough to do so.
We are now a few days in and the snowball is starting to gather momentum……Momentum is key to meeting and smashing personal goals. Momentum is also where you will face challenges both physically and mentally. It will require adjustments in your routine, and adjustments will require hard analyis of your performance.
We have been following Ro and the Team. Let’s touch base and find out what day 5 had in store.
How was Day 5?
Day 5 began with the brutal awakening at 5am by my daughter wanting her breakfast. Her younger sister (only 8 months) also decided that she wanted to get up. Sleep has been the challenge this week…..and being in sleep deficit means I am in an upward battle. Whilst as General Manager I want to say you want to start the day with a good breakfast…..all I wanted was coffee and that was all I had.
However, following the above rules my wife and agreed we need to get out the door and get our activity done early. Our 24 hour circadian rhythm kicks in at sunrise (at least for me) and that sleepiness disappears giving me a window, albeit maybe small to get some activity done. A lack of sleep accelerates the build up of adenosine (a chemical that urges you to sleep)…..so up and out the door early in the morning.
The morning consisted of a light run behind my daughter on her new bicycle. I managed to cover a good 3km on a relatively flat track. My concentration today was on running technique, cadence and pressure on my feet.
Later that morning I would do a HIT session which would consist of:
- Obliques – Oblique crunches
- Toe taps – shoulder lightly off the ground, tapping the toes from side to side
- In / Out Jump squats – 30 seconds on 30 seconds off
- Obliques – legs up in the air (do not bring in-front of hips) – reach up towards your opposite foot. Work your oblique muscles by reaching across your body
- Side plank holds – 45s
- Pushups
- Graveyards
- Pulse squats
- Reverse Burpie
It is important to note that you can get a great workout in just 15-20 minutes if you commit and don’t mess around. You don’t need to spend hours working out in order to develop increased performance and muscle growth (should that be a goal).
Following this I did a warm down, recovery, stretch and rollout on the roller.
Fuel?
Food today was within my 2000 – 2200 calorie allowance, for when I am doing strenuous exercise.
However, given the weekend it was cafe brunches with the family that undid me today with an increase in saturated fats – 20% over my allocation (yummy pastrami sandwich 😄) So whilst I was within my calorie allowance I consumed too much fatty foods today. Monitoring of Macros at a ball park level will give you an idea of how well you are eating in conjunction with your activity levels.
So a vegetarian dinner was the consequence of a slightly indulgent lunch. This is ok though as I am aware of it and will look to adjust tomorrow and into the new week.
Happy training from me (Ro) and the broader team from Titan.
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