Remember the story of the tortoise and the hare?
I bet you do.
I loved that story from Aesop's Fables. Who could forget the Bugs Bunny cartoon version of it too, which had me in stitches me as a child.
As an adult it's a shame so many people forget about that tale when it comes to their health and fitness.
But you're different - I mean that's why you are reading this blog post right? I tend not to follow the crowd and swallow up mediocre conventional wisdom. I like to find what really works - no doubt you do too.
So let me show you how to keep sustainable change stupidly simple but effective.
Here's a great info graphic from the guys over at Precision Nutrition (one of the reasons I love being one of their Nutrition Coaches).
Let me know what you think.
This week is for those short on time but want to put the work in.
Here's what it looks like,
Complete 3 circuit of this with no rest. This equals one set.
Rest 90 seconds between sets.
Complete 3 sets in total. This gives you a total of 270 reps!
Remember to drop by The WPU Collective on facebook and let us know how you got on.
It's crunch time for a lot of you reading this now.
For many of you January got off to a flying start. You were focused. This was going to be your year damn it. You were letting go of old things that you no longer wanted in your life. Getting into shape, and being more healthy was how your were going to turn things around.
But somewhere around mid-January you began to go to the gym less and less. Worse still, you noticed old eating habits creeping in. Life became hectic again. Now you're not so sure you can do this.
Then there are the others......
The many who have made it through Janaury, you know that this is something your really want. You love the feeling of being fitter, more confident, and you've noticed some pretty cool changes in your body. You're still motivated to change, and you know that you don't want old habits to return. But you're not sure how to continue your winning streak. Let me show you how.
Here's two things you need to keep in mind.
What you need is a feedback loop. Take some time. 10 - 20 minutes. Think back to the past month. Indentify what worked for you. Jot this down. Was it shorter workouts? Joining classes for the group support? Preparing lunches to take to work? Stopping when 80% full when eating out? Hiring a coach or joning a nutrition program? What was it?
Once you've identified what worked keep doing it. Write down one action step for each thing you've jotted down, and then take consistent action in the direction towards your goal. Don't set a time frame (unless you plan on dying some time soon). This is a lifestyle change. But if setting time frames work for you, set yourself a minimum of one year. Break it down into 3 month milestones if you have to.
Now remember, consistent doesn't mean everyday. Consistency could simply be 5 days out of 7, 3 days out of 5 - whatever the task may be. What you want to identify is if the actions you are taking are sufficient to bring you closer towards your goal. If the answer is yes - keep doing it.
If the answer is no, then revie and adjust - this is why a feedback loop is so important. It mimimises cloudy judgement which can occur when we have become emotionally hi-jacked, leading us to make ineffective decisions.
Very little is needed to make a happy life; it is all within yourself, in your way of thinking.
The truth is that so many simply don't achieve what they want because they simply stop before they get there. Correct thinking is important - but taking action is key.
This workout will HIIT you hard! Standing at the edge of the abyss, questioning your sanity, the meaning of life - the reason for your very existence....
A bit much? Possibly. But not far off! Check it out,
Dynamic body weight warm up and joint mobility x 10 minutes.
Modified Tabata Circuit
(20 seconds work / 10 seconds rest per exercise) x 4 rounds
Rest 2 - 3 mins then in to....
10 Minute Density Piece
Complete as many circuits as possible in 10 minutes.
Cool Down & Stretch x 10 mins: Animal Flow/ Yoga etc
Remember to drop me a message in the WPU Collective facebook group and let me know how you got on!