I hope you’ve had a good week! Here in Scotland the lockdown has been extended 3 more weeks, so it’s been about maintaining a good routine. It feels pretty normal now, how about you?
Assess, adjust, assess, adjust…
As you know, I’m a big believer in routines and their power to give you space and, as counterintuitive as it may seem, more freedom. Leaving things to chance, hoping that you’ll find the time is a recipe for chaos and frustration because you’ll never find time for everything you want to do.
But sticking to an outmoded routine that no longer works for you is almost as bad as having no routine at all. Which is why I changed my morning routine a bit this past week and it’s going much better already.
You need to be able to take a step back, review your days and routines, and then make the necessary changes to see if you can improve things. I had been training at lunchtime, while Katie napped, as it was some clear space to make good use of. But whenever I have a client call, I had to miss the session, and on some weeks I have coaching calls every day, therefore no training. This makes Dave a tight, sad little monkey. So I made a switch. Training is now at the end of my morning routine, after I have a couple of big tasks done and out of the way, I get a 20 minute body part workout in.
Generally, I prefer full body (albeit with a specific focus) sessions done late morning or lunch time. I don’t generally like body part training or training relatively early. But with a couple of tweaks, I can make sure I get a really good session done quickly and consistently. Optimal? No. But optimal isn’t the point right now, for a more optimal session I’d need to break into the gym and train like I did pre-covid, at the moment it’s about making the best of the situation we find ourselves in. And that takes a bit of reflection and adjustment.
Don’t be afraid to change things up a bit.
Who are you doing it for?
Every thing that you do, from working out, to watching TV, eating a certain food to choosing a particular drink is either serving the present you, or the future you.
While both are important, and both very definitely have great value, you need to more for your future self than your current self. The current situation demands that you increase some aspects of self care to help you deal with the increased stresses we are all under, but not at the total expense of your future self.
Each decision you make has an impact on your future ability to do the things you want to be able to keep doing. While the pay off of the good habits you are developing, from eating a little more protein and veggies, to getting a workout done or going for a walk, won’t benefit you massively in the short term. But compounded over time, the values of all the little steps you take (both figuratively and literally) will pay off in massive ways.
Don’t neglect the little pleasures that help you through the week, but don’t do those at the expense of your future self.
One of the benefits of lockdown…
is getting more creative with minimal equipment. I have to admit that when this started I was a bit daunted at the thought of having to build workouts to help people make progress with minimal, and sometimes no, equipment. But it’s been fun having to rethink a few things and think outside of the box a bit.
Here is a fun variation of a Y using a band instead of a pair of light dumbbells. The bonus with the band is not only do you get a vertical load at the top as you would with the dbs, but you also get a lateral component due to the tension in the band trying to pull your hands together. So you get mid and lower traps, rear delts and external rotators of the shoulder all in 1 go.
2-4 sets of 8-15 reps is a good place with these.