Congratulation on completing Day 10!
Welcome to Day 11.
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We are officially into Day 11 of our 28 Day LIVE Training Session and I couldn’t be more excited having you be a part of it. If you missed Day 1, no worries, simply go back and start at the beginning. Don’t feel you have to rush through the day(s) missed, take your time and get it done.
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Today’s quote:
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“If you really closely, most overnight successes took a long time.” – Steve Jobs
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You are on a journey for 28 days to better yourself in whatever ways you need and to start new habits. There is research out there stating that it takes 21 days to start a habit. This type of habit isn’t something difficult but rather something pretty easy as in drinking a glass of water the first thing you when you wake up. To create a stronger more challenging habit take ups to 66 days according to a studied carried out at University College London.
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The whole point of this 28 program is to help establish new health habits to add to your daily regimen and engrain the value and in hope to change your life. The only person who can make that decision is you. You are the one who decides to go against the grain and do things are not easy. One thing I can guarantee is that when we take path least traveled because its harder, the rewards are so much greater.
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Today we focused on “Mobility”. This is also known as stretching (but it is not defined that same way but that’s beyond the point right now). The importance of “Mobility” is just as important as working out. Mobility is simply defined as the art of helping your body move and function better. The better our bodies move the better we feel and the better our results will be. What good is it if we lose 25 pounds but can not get up and down off the floor do to lack of mobility? When we loosen up our hips, shoulders, low back, etc, this allows us to move more and to increase our range of motion. When we an increase our range of motion we can burn more calories, when we burn more calories we can drop weight and body fat at a faster rate.
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So, if it takes up to 66 days to develop a habit, what do we do each of those 66 days? Great question! The answer, we do the same thing over and over and over again. Assuming your health is your focus. This is weight loss, getting ready for the summer, eating healthier, allotting 30 minutes a day to your overall well being. If these are what you matter to you, you will incorporate a plan to follow day after day after day. Now, I’m not telling you it’s going to be super sexy but what I am telling you is that you quickly get rid of habits that aren’t helping you prioritize you.
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So Coach, what does this look like?
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I’m so glad you asked! Once you have determined your health is your priority, you then write out a game plan and a daily regimen. You write out what you want to accomplish each day, what your big picture overall goal is (develop new health habits) and then you put these plans into action. Now , I know what you are thinking, “Coach that seems pretty easy!” Oh, it’s totally easy but game planning is the easiest part, it’s living it out that is the hardest part. There are many obstacles that comes when you establish new goals and new intentions for your life. Below are a few things that happen when you make a declaration to change. These are all true when I have started to work with a new athlete, whether for weight loss, sport, etc.
- Something life changing
- Lose your job
- Lose a love one
- Get sick
- Car breaks down
- Other expenses pop up
- Get a promotion that doesn’t allow you to get home in time to go workout
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I bring this up because it’s something you really need to be aware of and to have your guard up for. When we know that there will be distraction when we are intending on making a change, then we know that we MUST keep moving forward no matter what. This is such a huge part because if we are not prepare for this, we tend to take this as a sign that it’s just not the right time to make ourself a priority.
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Keep up the great work and remind yourself daily that, “YOU ARE WORTH THE INVESTMENT!”
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Our Daily 3 Pillars:
– Fitness (15 minutes): We will use HIIT (hight intensity interval training) as our vehicle to increase our fitness and get a better bang for our buck. Don’t be surprised when results start showing up faster than normal.
– Quiet time (5 minutes): Some call this meditation, prayer time or times of gratitude. This is where we pause from all the rat racing and allow for peace to enter.
– Personal Investment (10 minutes): Personal development. This is you investing in you. Whether its reading, listening to a podcast, listening or sitting a reading a book (I’ll list a few of my favorites below).
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TODAY’S WOD – (Day 11)
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15 minutes of MOBILITY
2 Minutes: Splits
2 Minutes (each side): Couch Stretch
2 Minutes (each side): Pigeon
2 Minute: Straddle position
3 Minute: Splits
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If you missed Day 1, CLICK HERE (Day 1)
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