Just 3 things W/e 16/8/20

Going to kick things off today with one of my favourite quotes. I read a lot about Stoic philosophy, I love the rational way of dealing with thing, the humbleness of thought and the simple approach to any eventuality, and this quote jumped out as soon as I read it.


The quote is,

“I have to die. If it is now, well then I die now; if later, then now I will take my lunch, since the hour for lunch has arrived – and dying I will tend to later.”

—  Epictetus

It has nothing to do with dying. Or lunch. But it has everything to do with focussing on the task at hand and leaving other things until it’s their time to be dealt with. And it is incredibly useful as a reminder to us to do just that.

It’s so easy to get distracted, to be pulled to our phones (something I’m horribly guilty of) instead of focussing on what we’re doing. Or finding our thoughts wandering while we should be listening more closely to what’s being said. Or procrastinating instead of doing what needs done. For me, that means I clean or tidy instead of getting on with a hard work task. A tidy house = something I’m putting off.

But we need to condition ourselves to focus on the task at hand, get the work done, whether that is actual work, training, being mindful about our meals or playing with our kids. Then when that time is done, that’s when you shift your focus to the next thing.

What is the “best” plan?

Every single training plan I’ve ever done has worked. Every dietary approach I’ve ever tested has gotten me results. So how do you figure out what’s best?


What can you stick to long enough to get and keep your results??

Adherence is everything when it comes to achieving great results. If you can’t stick to your chosen plan, who can you possibly expect it to work?

Here are a few ways you can improve your adherence in order to boost your results.

  1. Get some social support. That may be friends or family, it could be in person or online. However you get it, make sure you have some people in your corner when you need them.
  2. Build a consistent routine. WE love routines and having them in place takes out the randomness and guesswork from our lives. And while a bit of randomness has it’s benefits, it needs to be supported on a foundation of very unrandom routine.
  3. Self assess and adjust as needed. You’re not likely to get it right straight away. But regular self assessment, adjustment and consistency will help you iron out any issues. I send my clients a weekly feedback form where they review the previous week and look for ways to make the next week a little better.
  4. Get some accountability. Getting someone on your team that is there to hold you to what you said you’d do is so valuable.
  5. Set some progress goals. These little milestones don’t need to be big, in fact, the smaller and easier they are to attain the better. They allow you to see progress, build momentum and motivation to push through when the going gets a little harder.
  6. Get some sleep. Yes, really. More rest tends to help you make more good choices, since you’re not driven by fatigue and the desire to get lots of hyper-palatable, and higher calorie foods in to help through the tiredness.
  7. Give yourself a break. No-one is perfect all the time, and those who claim they are are terrible liers. So when things don’t go to plan, and they won’t from time to time, learn from it, get back on track and forget it.

A challenge workout for you

I like this workout. It’s short, simple and will kick your ass if you don’t take it seriously.

Every minute on the minute, do 10 swings, and 10 pushups. Rest to the end of the minute, then go again.

If you need to do incline pushups, go for it. If you need to cut the volume a little, then do that. You should get 25-30 seconds of rest each round.

Your goal is to get 10 rounds.



Have an awesome day!



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