Here we are at day 6 of our 30 day personal challenge. Remember this challenge is personal to you, and you only. Whatever you look to achieve in this 30 days stick at it and make it count. Be accountable for your actions. Review and analyse and be truthful to yourself.
We have spoken regularly of the importance of sleep and its re-generation abilities. We also concentrate on the importance of conditioning, form and technique with lengthly discussion and debate around injury management.
What are some key things we have discussed so far?
- We know sleep is paramount to the strength of our immune system
- Studies have shown that sleep is critical for our bodies ability to fight infection, malignancies, and all types of infections that attack the body
- Sleep reforms our metabolic state by managing the levels of insulin flowing within the body
- Sleep regulates our appetite and helps us control body weight
- Sleep is directly tied to our gut health. Gut health as we know is a focal point for all nutritional health
- Adequate sleep is directly linked to our cardiovascular system, lowering our blood pressure and continuing to keep our heart in fine condition
What have we learnt about activity and exercise?
- There is no such thing as right or wrong exercise
- Form is king. Many of our ailments, aches and pains in many cases can be linked to poor technique, posture or execution
- There is no such thing as a quick fix. The fitness and Health and Well being industry is worth billions. There are many people and businesses selling you the quick fix. Achieving any goal requires hard work, determination and consistency
- Not all types of exercise is for everyone. Some like running, some like walking, others like playing weekend sport or just going to the gym. Keeping mobile is important as that is what we were built to do. Find something that works for you. Being sedentary will impact your posture, your form and your technique, and is likely to have long-term health implications.
Progress report from our GM.
After my preaching yesterday about starting early because we feel fresh, I didn’t get any exercise done until 3pm in the afternoon. Why????……I kept putting it off and as the day went on my brain kept telling me to take the day off.
Given its winter over here….it was cold and windy….and dragging my butt outside to get a workout done was hard. My own fault!🥺🥺
In order to get a good workout in it had to be short, sharp and fast, with high intensity. I had planned to do a longer run today, but reality is the body wasn’t feeling it and my head wasn’t in it. Last time I tried a long run when my head wasn’t in it….a 5km felt like a marathon which I ran, walked and crawled. I felt so bad after that I didn’t attempt a run for over a week. One step forward three steps backwards as they say.
Sleep is my demon right now as I am just not getting enough of it. But reality is I have an 8 month daughter who likes to get up at 2-3am and have a party. No point getting upset about it. Many working parents are going through this globally. You do what you can, it can only get better as time goes on. You celebrate what you can get done.
As a result I have had cravings for sugar and other snacks. I think I have done pretty well to fend them off but I can’t deny I have had the occasional piece of chocolate or glass of wine to celebrate the end of the day. My optimal weight has seesawed a little between 75 and 82kg as a result. No big deal for me. Don’t get worked up over numbers, and calories, or weight. Concentrate on the goals and objectives of what you are trying to achieve. You will get there if you believe, and don’t give up. There are going to be tough days. It gets easier, trust me.
Todays high intensity workout consisted of:
- Jump squats – 15 seconds on 15 seconds off – 10 sets. This sounds easy. You will feel the burn around set 5
- Obliques – toe taps and leg raises
- Pushups and graveyards
- Burpies and reverse burpies – Reverse burpies are ridiculous (I dont know who came up with these and thought they were a good idea) and require great flexibility and core strength. I didn’t have this today and was on my ass quite a bit. Use your hands if you need to
I celebrated getting through today and getting a decent session in today, including a warmup walk, dynamic stretches, and warm down. Remember to celebrate your personal successes.
Happy training. Summon your Titan when you need it….I certainly did today.
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