Just 3 things w/e 15/11/20

Comparison is the thief of joy.

We do it all the time. Compare ourselves to our neighbours, our colleagues, or those super lean bodies on social media. And it’s not doing us any favours at all.

So stop it.

I get it, it’s difficult. We see how easy they seem to get things we want (or think we want at any rate), and wonder why we can’t do the same. But here’s the thing, we don’t see the whole story.

We don’t see the arguments our perfect neightbours have.

We don’t see the effect the extra stress our colleagues are under has on them.

And we don’t see the dark side of body dysmorphia and disordered eating habits the top social media fitness influencers have.

All we see is the highlight reel of what they let the outside world see and then we go and try to compare our wart and all lives with their carefully selected images. And then wonder why we feel crap.

I used to do the same.

I’d look at the PTs who were years ahead of me in experience and beat myself up because I wasn’t having the same impact.

I’d see the guys ( and often, girls) in the gym who were stronger than me, and get pissed off that I wasn’t able to do the things they were.

But I quickly realised that:

  1. The pts ahead of me were only there because they had more time under their belt and more practice accumulated. And that I was entirely able to accumulate that time and practice by being on the gym floor as many hours as I could.
  2. With time and effort focused on my goals, I could work harder and build more strength. And I was entirely able to control the time and effort I put into that.

So instead of comparing yourself to highlight reels of others, focus your efforts on controlling your controllables. Your time, your effort and your consistency, then all you need to compare is how you did against the you from a week ago.

The simplest way to get more protein into your day

Boosting your protein intake is one of the simplest and most effective ways you can simultaneously improve your diet and boost your fat loss results. And here’s the cool part, you don’t have to massively change your diet to do so.

The easiest way to increase your protein intake is to simply have a bigger portion of meat or fish with your meal. If you’re having it already, increase the protein serving by 50%. Boom, done. You go from a 100g serving to 150g, increasing typical protein intakes by around 13g per meal. Doesn’t sound a lot, but done over 2 of your main meals each day and that’s an extra 26g.

Now, I realise that you don’t have a lump of meat or fish at every meal. So here are a couple of other ideas to help boost your protein intake.

Swap your milk for greek yoghurt with your cereal in the morning and you’ll roughly double the protein intake. If you add a scoop of protein, you’ll boost it by an extra 25 grams. Greek yoghurt + choc whey + cereal = tasty.

Add a wide range of veggies to your meals. Most veggies have a few grams of protein per serving and adding 2-4 sevings of veg could give you 12-16g of extra protein. You also get the added benefits of increased vitamin and mineral content and more fibre. You’ll also feel fuller for longer and less likely to snack due to hunger between meals.

A 12 minute, super simple, wickedly effective workout

I like this workout idea for a lot of reasons:

  • it’s short, but effective. Like an efficient dwarf.
  • it’s adaptable, you can change the accessory exercises to suit your needs
  • it covers a lot of bases

Every minute, on the minute, you do 10 swings + the accessory for that round, then cycle through them for the full 12 minutes. It’ll feel almost too easy to start, but because you are limited to 30s recovery, fatigue starts to build pretty quickly.

Round 1: pushups or incline pushups

Round 2: Frog squats

Round 3: band pull aparts

Round 4: Rollouts (swiss ball or ab wheel)

Back to round 1 etc.

In each round, the 10 swings should take less than 15 seconds, leaving 15s to do as many good reps of the accessory exercise as you can. This makes the workout adaptable, since you adjust the reps to suit the time, and you can see progress from week to week if you use it as a test of fitness. For example week one you might average 3 pushups, 10 frogs, 12 pull aparts and 3 rollouts per round, and a month later those numbers could be up to 5,15, 15 and 5 respectively.

Give it a go and let me know how you get on.

Stay strong,

Dave

 

 

 

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