MY RENAISSANCE DAY 1!
Day 1! (We will see if the exclamations are still being used a few weeks from now eh?). In reality not concerned given all the tools I’m using to maintain my all-around health transformation and weight loss motivation.
My personal strength routine has been mostly random practice over the last 6-12 months. This isn’t necessarily a bad thing provided one is practicing mindfully using their best technique. It’s time to ramp back up into an official program though to fully be prepared to recertify my StrongFirst credentials in 6 months. The main reason for lack of structure has been ongoing sleep deprivation and daily toddler stress, not to mention business needs.
When the body is chronically stressed beyond it’s ability to recover unwanted things occur. I can verify this is entirely true having been in a state that some refer to as “adrenal fatigue” (this diagnosis is very debatable between the medical and alternative health communities, I’m not taking a position on either side, only referencing it here as my signs and symptoms and hormonal test results would lead many to say I have lived in that state for many years).
The “cure” for my overall incessant tiredness is to give my body everything it needs to recover while minimizing stressors. Simple, not easy, especially with two kiddos and a desire to help as many others as I can through my company. There are precise changes I can, and will make though:
-get 7+ hours of sleep when possible. Continue napping when possible.
-Continue using a MED (minimal effective dose) of caffeine. Right now this is 60-80mg per day or less and primarily from teas as it doesn’t drain me as coffee does. Decaf coffee has been feeling ok though and only has about 20mg per cup.
-Test HrV (heart rate variability) each morning to quantify recover and adjust training load as needed or change workout to a rest day.
-Hit a 90% (A grade) daily on meal decisions, in terms of macros and total daily energy.
Circuit Strength Training Home Workouts
Given I have to allow for extra recovery I’m using the following guidelines which are available now in my beta home training program, RENAISSANCE. This program is inspired by Jim Wendler’s 5/3/1, Gymnastic Bodies GST and the many movements I have learned from Brandon Hetzler, Movement Outlaws, the StrongFirst community and several others.
- Each workout is centered around one full body movement/lift. These will be based on what variation challenges all my weak links.
- Overhead Press
- Upper Body Pulling
- Main lift is incorporated in a circuit for active recovery and optimizing range of motion during and after.
- Each working set is stopped around 70-80% effort. This may sound odd but the easiest way to feel this is to stop the set when the speed of the movement slows down, or I’m feeling unable to keep my entire “core” engaged.
- Do as much work as my sons’ allow for that day.
If you’re interested in learning more you can follow my progress on my Instagram accounts or through our FaceBook page! We also demo all our lifts/movements on our youtube channel.
WEIGHT LOSS MOTIVATION
Keto Diet Plan
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