If I were starting from scratch

Greetings from Vacation in the town of Bath, North Carolina (one time home of Black Beard). Plenty of laughs, board games, shopping trips and authentic North Carolina food.

Speaking as your friend you should eat at Yoder’s.

Speaking as your trainer DO NOT go to Yoder’s! Just keep driving.

I've been “eating well” to put it mildly.

My fitness has taken a week long step back. These things happen. After that trip to Yoder’s it felt like I stepped all the way back to square one. It got me thinking… if I were actually starting from scratch what would I do?

Then I decided to actually do it. Since I’m in need of a reboot here are some simple ideas on how you too can start from square one. Follow all, or part, of this advice and you’ll love the changes you’ll see in 2-3 weeks.

Train- Just You. Your goal. Your coach. Let’s get it.

SMART goals

Two SMART goals I'm committing to when I return to normal life. Beginning September 25th (National Quesadilla day it just so happens) I'm done living the easy life. Let’s dial in on 2 goals.

110 days of no processed sugar

We eat too much sugar. The negative effects are well documented. The benefits are it tastes good. Let’s cut it out.

It sounds more daunting than it is. I’ve done 3 months in the past. Once you get into a groove it is actually very manageable. Some notes.

20 minute workouts twice a day

Let’s try an experiment.

There are 4 workouts/mindful exercises I want to do daily, but I only have so much time.

  • Yoga

  • Running

  • Strength

  • Meditation

If I squeezed all 4 of these in every day I’d be… exhausted. I already have a 1 year old at home.

A recent study suggested that workouts as short as 5 minutes a day provide physiological benefits. 20 minutes should be sufficiently long to sharpen me up.

So the goal is to do at least two (or more) of the 4 workouts above for 20 minutes (tops), 5-6 days a week.

40 minutes constitutes 2.7% of my day. I think I can manage that. If I count only my waking hours it comes to 4%. Not a huge ask.

Starting 9/25

Start date is Monday 9/25/23. Come along for all, or part, or just monitor progress here.

If 110 days feels daunting that’s because it is. Try 10. Then keep going.

110 days takes us to January 13th— but I’m going to push that to January 15th so I can live a little on Thanksgiving and Christmas.

It’ll be just like that old cliche promises: you overestimate what you can accomplish in a day, underestimate what you can accomplish in a month.

Imagine what we can do in 110 days.

Start where you are, with what you have. Build a little every day. The time is going to fly by. Let’s do this together.

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