The Week That Was
The third edition of The Integrated Insider is again coming to you from the home office. My plans to write this newsletter outside have been drastically impacted by the Gold Coast’s rain and news this morning that La Nina has been declared means it’s like to continue.
I’m sure that I’ll be able to sneak outside to write one of these in the next few months, or maybe it’s time to invest in a waterproof case for my iPad and some gumboots.
My training over the past seven days has been solid but unremarkable. Sometimes I come back from a deload with high energy and training feels easy, while others it’s a battle to overcome the inertia and get moving again.
The past ten days have been the latter - motivation was low and training was pretty flat. There’s not much to do in these circumstances other than turn up and get something done.
Sure, there won’t be any PBs or records set, but a 5/10 session is better than nothing at all. It also maintains the routine of turning up and keeping the week on track, which increases the chances of a good session later on that week.
Running has been particularly hard - it seems like I left my fitness somewhere around Noosa a couple of weeks ago and it hasn’t come back.
I can’t even use the weather as a because I actually enjoy running in the rain, especially since making the move north. It’s much cooler and there are fewer people about, plus I feel tougher because I’m battling both the elements and desire to stop.
With less than seven days until December and only weeks until Christmas, the silly season is nearly upon us. While this is a challenging time of year to be starting a new diet or trying to be strict with food intake, it’s worth focusing on adhering to the training plan.
I don’t want December to become a lost month and then it takes a couple of weeks to get reset after travel in the new year. I highly recommend making training the priority from now until your normal returns in 2022.
Hopefully, I’ve done something impressive by next week, but I’ll just keep plodding along until then.
Setting Quality Goals
Goal setting is the least exciting part of developing a body recomposition strategy, but it’s critical for guiding a plan and evaluating efficacy to determine if changes are required.
Most people come on board with a goal in mind and want help developing a strategy to make it happen. It’s often a body composition goal such as losing x amount of body fat or adding y amount of muscle, or there is a fitness goal they want to achieve, either for the first time or reaching it again.
I’m sure you’ve heard of SMART goals, and that’s a great framework, but I’m not going to regurgitate that today. Instead, I want to run through the three key elements of goal setting that leads to successful outcomes.
These key elements are:
The goal must be something you want to achieve
Consider that timeframe impacts adherence
See where the goal fits long term
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