Monday, July 31, 2017

Still Paying for Overdoing It Workout

Ugh, my neck was really mangled this weekend. I must have slept on it wrong Friday night. It's been irritated since a kettlebell swing workout the day after I returned from Europe, throwing off my training a bit.

The neck stopped me from training on Saturday, and I had to take Friday off because of early filming and an all-day workshop. Fortunately the tight neck didn't stop me from squatting on Sunday or doing presses today.

Sunday's workout was...

1A) Barbell Squats
1B) Box Jump

2A) Good Morning
2B) DB Lunges

I did two sessions of upper body mobility and lots of neck ROM stuff. I was much better this morning, but still did a long warm up before this garage gym meathead monday session:

1A) DB Chest Press (80x6x6)
1B) Band Pull

2A) DB Triceps Extension
2B) Rolling

Believe it or not, that's the extent of my workouts these days. I also do a lot of biking, too, now that summer is great.

Less is more, but it's hard to convince some TT'ers of that!

Speaking of less...

Try going without your phone for an extended period of time. Do this Digital detox challenge (my latest controversial podcast)


Today's Kickbutt Mindset Tip:
Whatever you are going through, this too shall pass.

"Our present troubles are small and won't last very long. Yet they produce for us a glory...that will last forever." - 2 Corinthians 4: 17-18

This too shall pass.

Stay strong,

Craig Ballantyne

PS - How to dominate your days...

Sent this to one of my Perfect Life Workshop coaching clients... he just happens to be an actor on TV shows like Scandal, etc.

But a minor role player, and the father of two young kids, so his life is as stressed as anyone's... but here was my advice to him about having better mornings:

Your perfect morning routine starts the night before with a 4pm brain dump, to do list, and process planning session.

1) A "brain dump" is where you write down all of the work-related thoughts running through your head. This allows you to leave those thoughts behind and separates work time from personal/family time. Start using this exercise tonight. It allows you to be present with your family while not worrying about something from work.

2) After the brain dump, script your next workday, filling in blocks of time with important tasks to finish. List the #1 thing you need to work on first thing in the morning so that when you wake up you know exactly what to do.

3) Once you have chosen that priority, write down three steps to make it go smoothly. For example, if you wanted to write an article, then jot down three bullet points to make the writing easier... if you wanted to work on the bills, organize them into stacks and have everything ready to go... or if you wanted to rehearse a script, make sure it is open to the right page and make a few notes about the content so you are "already warmed up"

Other things you can do to make your morning easier include preparing your lunch the night before, laying out your work clothes, packing your work bag, and even sleeping in your (clean!) exercise clothes if you want to do that in the morning.

That makes your mornings flow freely, without anxiety, confusion, or rushing around.

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