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Oregon Coast 2020
20,202 is the number of days that I’ve been alive.
One of my goals for this year is to make the most of each day. Spending my time very wisely.
So many days have passed it’s critical to make the most of each day we have left.
I’m sharing an example of what I do on my own. This day, the exercise happened to be extreme as I wanted to challenge myself.
I don’t like to share this stuff on social media as I do this for myself, not for others eyes. This isn’t about likes or popularity.
Just me and the wildlife.
Morning in Altadena…
I’m always trying to find ways to streamline and simplify my life.
Looking at basically 3 areas, health, family, and business. I look at each area and try to make the best improvements to help me to refine each. I typically read 30 minutes a day, hopefully in each of these areas. Yes, I read a lot.
In keeping things simple, here is something I am sending to my clients for 2021. If you train with me, then let me know. If you do not train with me, figure out for yourself how you will track and improve in 2021.
“And what goals can I help you work on in 2021?
How can I help hold you accountable? Texts, calls, emails?
And how will you and I track your progress? Do you use an Apple Watch, if so I can “friend” you and see your activity?
Let me know what works best for you.
I hope to help make 2021 an incredible year for you.
Best,
Stephen”
Calendar:
Jan 4, 2021 New classes begin.
12 classes $165
8 classes for $135
Olympic National Park, WA
“Never confuse a long life with a great life.””
Having recently spent about 10 days very close to nature and away from gadgets and electronic inputs, I’m strongly reminded as to life life to the fullest, and to spend time on the things that matter most.
Hurricane Ridge, Olympic National Park, WA
“The story we tell ourselves leads to the actions we take.
If you want to change your story, change your actions first. When we choose to act a certain way, our mind can’t help but rework our narrative to make those actions become coherent.
We become what we do.”
This quote really resonates with me when I think of my clients. So often potential clients overanalyze how to start improving their health and fitness.
Get started safely and tweak and improve on your actions. Keep taking action and refine what works for you.
Client question…
I am in desperate need of exercise and cannot seem to muster up much energy to go about this myself.
I am even more out of shape than before and see the downhill spiral if I don’t begin to get things in order. My bigger problem is staying consistent over the long haul. 2-3 weeks is easy...2-3 months is challenging...2-3 years feels unfathomable.
But I need to try.
My response…
“As far as consistency, you'll need to figure out what works for you. I know how I work. I'm driven, and very little deters me from training. I like the positive payoffs such as feeling more positive, releasing stress, feeling good about how I look, and how my body responds to challenges, and knowing that I need to set a good example for my clients.
Do you have an Apple Watch or a similar device? If you have the Apple watch I will friend you and can hold you accountable. It's not necessary, but you need some way to track your training. It could be as simple as a Google doc..
Start by attending the first week. Master each day. They will add up.”
When I listen to my gut, my happiness increases.
More time away from distractions clears my head and keeps me on a happy path
5-mile hike on the bulldozed fire breaks. Just me and the deer tracks.
5-mile hike on the bulldozed fire breaks. Just me and the deer tracks.
I was speaking to a client of mine who I’ve been training for over 20 years.
We both remember the days when people just had a home phone…and then drove to work, and had a business phone.
There was actual downtime between home and office.
Are you old enough to remember this?
I read an interesting article in the REI magazine today.
The author told of when he used to live in Los Angeles, and that when walking home from work he would try to walk a different route each time. He noticed what was going on around him, and really “saw” the city.
He goes on to share that he moved to a rural and snowy location, and within the first month of living there, he fell on the ice which caused a brain injury. He was able to recover the use of his limbs, but his brain functions are still a challenge.
A strong reminder to take advantage of each day.
I’m taking this week off from recording so that I can plan on re-opening, and other ideas.
Today’s workout is a little different in that I’m taking you along for my own workout.
Today’s workout can be done with a TRX or similar suspension trainer. You could even use ropes for most of the exercises and develop your grip strength too.
I’ve been working from home for over 11 years. My main tip is to set a timer for work, and for your breaks. My own schedule is I work 50 minutes, then I take a 10 minute break. I do this throughout the day, hour after hour.
7 AM to 7:50 AM is time I use to plan my day. At 7:50 AM I usually have a protein drink as my workout will be coming in the next hour or so.
8:00 AM - 8:50 AM is spent on top priorities. I am at my best in the morning, so this is my time to make progress on the most important tasks of the day.
9:00 AM is usually workout time. I usually workout till about 9:30 AM or 9:45 AM at the latest. I’ll have a little snack, and meditate for 10 minutes.
10 AM back to work.
11 AM work, then lunch at noon or so.
Noon - nap time. I know, I’m fortunate. I set an alarm for 1 hour and 15 minutes.
1 PM wake up, do Wim Hof breathing https://youtu.be/tybOi4hjZFQ, then take a brisk shower.
2 PM back to work, and so on till 6PM Boot Camp or other client training.
On your breaks…
Get outside. Get some sun. Get into nature if you can. Drink water.
These are stretches that you can do in anytype of work clothes, and you won’t be laying down on the floor.
Gentle head pull, side/side/down
Wrist pull
Shoulder pull
Bentover “Y”
(Stand in doorway) chest stretch
(Stand in doorway) arms overhead, walk forward
(Stand in doorway) grab door jam, lean hips back (lats)
Heel on chair, leg straight, bend over hamstring stretch
Hands on wall, legs staggered, calf stretch
Bentover hang, then (legs,fists) contraction, release, and hang deeper
Standing Quad stretch
Here is the stretch video: