How do you know if you are making progress? Should you feel sore?...
Today I woke up feeling rough.
Nose a bit runny. Sore in areas unexpected. Sleepy.
It's the Friday after thanksgiving, what do I expect right?
It made me think of the movie "Office Space".. and that famous line from the movie "somebody has a case of the Monday's"...
Do you ever feel that way on Monday morning? Or certain days like today, after a holiday or party,wedding..etc..?
You're human, it's bound to happen. But what do you do about it?
Just deal with it. Slog through the day. Just waiting for it to end.
Here's what I did today, and what I propose you do from now on when you get a "case of the Mondays".
Train. 30 minutes to 45 minutes of weights and bodyweight movements. Followed by 20-40 minutes of low-intensity cardio. (about 100-120 bpm heart rate)
The key is to just train. It doesn't need to be your best day. You aren't trying to undo all the damage of the booze and/or extra calories you consumed.
But you will feel much much better when you do this.
For the cardio I prefer the low-intensity work as I rather put more effort into the weight training and when you are feeling rough like this you don't need to do that high-intensity stuff. It won't make that much of a difference anyway. So why bother killing yourself with hardcore cardio (if there is such a thing)
After you do this workout of about an hour or so, you should do some stretching. You probably won't but if you do 10-15 minutes each day you will notice the difference.
When I don't do any stretching my body lets me know.
What stretches should you do?
There's all kinds, of course. And you can search some up on the internet.
My advice is to pick out some that you will do. They don't need to be complicated or fancy.
Just stretch out the hips, shoulders,calves,pecs, and wherever else you have tight spots.
Don't give up on it either. One day will not provide miracles. But consistent stretching over time will add up to make you feel much better long-term.
A little tough love today because that's necessary sometimes.
As a trainer/coach I walk the line between being compassionate and being hard on my people.
I want to help you. I want to help everyone. Get better. Achieve the results you seek.
Sometimes you don't want to hear me say that you need to do your cardio and eat your greens.
There are days that you just need to vent and you don't want to feel like you are getting yelled or or preached to.
I get it.
But then there are those times that you need to hear it.
Stop what you are doing.
It's not working.
You are sabotaging your efforts.
Get it together!
Stop eating like a child!
Put in the work.
Don't look for an easier way.
A faster way.
So today some tough love.
No complaints today. Don't think about tomorrow. Or the whole week. In relation to your fitness goals.
If you have an injury, think of what you CAN do.
If you're tired, go for a shorter session at the gym.
Missed some meals or had too much junk on the weekend?
Forget it, it's over. Today you start fresh.
No complaining about your wife who doesn't cook healthy meals.
Or your 6 full time jobs you are juggling and can't FIND TIME to get in 30 minutes of weight training.
Nope. Not today.
Today you train.
I don't care what you train. What program. What set and rep sequence.
Just get it done