New Years Resolutions – Take 45 (Soon to be 46)
Reflection
Over the years, being in the fitness field I have been SuperFit, NotFit, SuperStrong, NotStrong, SuperLean, NotLean. I’ve trainied Every day, some days, and no days. I’ve trained 30 minutes per workout, an hour, 2 hours, and 3+ hours. When I train, I get results. When I don’t I don’t. One thing I have learned is that starting over again gets harder every time, and as you age, what you can do in the beginning also changes, drastically.
In younger years I had a “barely a warm-up” warm-up. Nowadays I have a planned 30-minute warm-up. Joints get older, recovery takes longer, and the mental aspect of the game changes. Training to compete? No. Training to get dates? No. Training to impress others? No. Training truly becomes something you do for yourself, and, not to put too fine a point on it, to keep up with your children. It is a big motivator to be able to do all kinds of fun activities with them for as long as possible. There is truth to being fit and capable for those you care about, not in the least to set a good example.
Age
As I’ve aged, general health has become more and more important. In the old days, who cares about health, how much can you lift? Can you farmers walk a car? Big weights, beat the other competitors. Win some, lose some, and the world keeps turning. Then you realize that nobody pays you to be strong, that is a separate endeavor. Then you get married, have kids, get a house and the real responsibility kicks in.
Suddenly loading 800+ on the squat bar really has no value, and the time spent keeping that strength becomes time spent earning to pay for a house, food, kid stuff, a wife, and a life. Saving for vacations, and activities. Time ticks on and strength and fitness became a career, but not something you do. Then the day hits where you are stable, have some time, and realize that you are 50lbs overweight and in terrible shape. Time to get your game face on.
Basic Goals
Thus comes the 2023 reboot. GetFit volume 10 in this case. I know I have discipline, that discipline has been used in every aspect of life, now it is time to add fitness back into the daily habits and discipline. And here we are. I am starting with small goals.
- Train Every Day
- Not intense every day, something active is done every day. Specifically, upon waking up, getting in a good morning, Warm-Up and getting my mind right.
- Screens off at 8pm, time to read and learn
- Wake up early every morning, no sleeping in
- Read every morning, constantly learn, and develop
- Write in my journal every day (Hi, here I am)
- Eat less sugar
- Focus on efficiency and productivity
The Beginning
Keeping the K.I.S.S. Principle. Starting every morning with a Warm-Up. This is a Warm-Up focusing on mobility that includes stretches, toga poses, and some basic movements. I am calling it Warm-Up 1.
Warm-Up 1
- Neck Rotations – 10 in each direction
- ITW’s – Done in leaning position, holding 10 seconds each
- Warrior I Pose – Holding ITW’s for 10-20 seconds each while in position
- Warrior II pose – While doing shoulder external rotations
- Squat Stretch – 30 seconds
- 20 Squats
- Round/Arch Hamstring Stretch – 10-20 reps
- Downward Dog – Hold for 30 seconds
- Cat/Cow – 10 reps
- 10 Pushups – Feet or knees, depending on how I feel
- 20 Hip Thrusts
- Plank – 30 seconds
- Downward Dog -hold for 30 seconds
- Warrior I Pose – Holding ITW’s for 10-20 seconds each while in position
- Warrior II pose – While doing shoulder external rotations
- Squat Stretch – 30 seconds
- 20 Squats
- Doorway Chest Stretch – Hold for 30 seconds
- Doorway Lat Stretch – Hold for 30 seconds each side
- ITW’s – Done in leaning position, holding 10 seconds each
- Neck Rotations – 10 in each direction
Initially this is quite a workout in and of itself. Over the years I have learned that basic movement and mobility keeps me healthy and feeling great.
The Workout
Keeping with K.I.S.S. I will be doing 3 full body workouts per week. Possible with some other exercise worked in on other days, depending on how I feel. These will start out as basic workouts, nothing fancy or complicated. Simple movements, with simple execution.
- TGrip Bar Suspension Rows – 3 sets 20 reps
- TGrip Bar Suspension Push-Ups – 3 sets 15 reps
- Bodyweight Squats – 3 sets 12 reps
- Plank Exercise – 30 second hold
These exercises are done circuit style, focusing on keeping posture and form correct.
Cool-Down
Cool-Down is a big deal for me. I keep this one very simple
- Warrior I Pose – Holding ITW’s for 10-20 seconds each while in position
- Warrior II pose – While doing shoulder external rotations
- Squat Stretch – 30 seconds
- Round/Arch Hamstring Stretch – 10-20 reps
- Downward Dog – Hold for 30 seconds
- Warrior I Pose – Holding ITW’s for 10-20 seconds each while in position
- Warrior II pose – While doing shoulder external rotations
This is the initial plan. I will keep you posted as we go and consistently update this training journal.
