Power Clean: 1RM (re-test)
25 wall balls (20/14)
A quick list I grabbed from Steve’s Paleo: http://blog.stevespaleogoods.com/steves-posts/4925/
1. Go to the gym on the days that you want to stay home. Just get there. Maybe you won’t go all out, but doing something is almost always better than doing nothing.
2. Get enough sleep for you. Some people require 8 hours, some 9, some 7. Test and adjust.
3. Find a training partner. Nothing will up your commitment and effort like a training partner: someone to hold you accountable besides yourself. Get one training partner, or get a whole group of them, like a regular class where people know your name and text you if you miss a class.
4. Epsom salt baths work. Use them if you need them.
5. Forgive yourself when you fall off your plan. Then get right back on.
6. Walk a mile a day. Find ways to make this happen. If you walk in the woods, even better! “Forest bathing” has been shown to improve the functioning of your immune system.
7. Cook at home, so you have the greatest amount of control over your food.
8. Keep the junk food out of your house so you can keep it out of your mouth.
9. Read something other than the internet. Try “The Champion’s Mind” by Jim Afremow or “Top Dog: The Science of Winning and Losing” by Po Bronson and Ashley Merryman. Grow your mind along with your body.
10. Take rest days. Seriously. Don’t grind yourself into the gym floor every single day.
11. Rest yourself from work, too. Don’t burn yourself out. No matter how important that work report is, your health is more important.
12. Adjust your schedule so you get your workouts in. Don’t like training on Friday nights? Schedule your Fridays so you’re at the gym at 2pm instead of 6pm. Do that other work later or on Saturday.
13. Wash your hands before you leave the gym. Every single time. Leave the germs in the sink. Don’t take them home with you.
14. The hardest part of working out is in your head. Practice your mental game, too. Pick an affirmation to repeat to yourself when you approach the barbell.
15. If you don’t have a standing desk at work, you can probably find a box for the top of your desk. Stand for half the day. It will make a difference.
16. Get a massage once a month. If you need to save money to do so, skip eating out. The massage will do more for your body than those restaurant meals. (Try Functional Stretch Therapy or another variation on massage. Explore.)
17. Move on your rest days. You know this, but make sure to do it. Moving can be as simple as taking the dog for a long walk.
18. Your bike is a pretty cool exercise machine. Ride it.
19. Want to hold yourself accountable? Measure your hips and waist every Sunday. Keep a journal. Works better than the scale.
20. Eat Paleo-ish at the very least. Whole foods, reliably sourced. Stop buying meat and veggies from questionable sources in cheap markets. And don’t eat anything if you don’t know what’s in it.
21. Sugar is going to kill you. You know this. Stop eating it. Sugar is the new smoking.
22. Don’t have time to exercise today? You can probably get 100 squats and 100 push-ups in throughout the course of the day. Break them into 10 +10 each hour. No matter where you are, no matter what you’re wearing, you can probably do this if you really want to.
23. Do a breathing exercise at least once a day. Try an app like Calm or Aura to help you remember. Learn to meditate.
24. Go as hard as YOU need to in the workout. Don’t pay attention to jackwagons who tell you otherwise.
25. Scale a workout however you need to for you. Remember, scaling is not an apology. It’s just what you need to do for you.