There will be a time in your life my boys when you decide that you want to get fit. I wanted to leave you this post, which I will update every day for the next 8 weeks, following my fitness plan so that you can run with me. When you are older I might not be able to run with you but at least this way you can run in my shoes with me. My boys, you are my motivation for everything, including keeping fit and healthy. I want this post to be my guiding light, to improve where I am now.
I have tried so many times to work on my body son. When it comes down to it, I never really get the results that I want. This could come from a number of things, but at the end of the day I think I never really follow through. Results take weeks. I have never seen or heard of a magic pill (although there might be one when you read this) that turns your body into a machine. In todays world it all comes down to hard work.
I think with anything in life you have to want it. You need to put your intentions out there and let others help you to reach your goal. It has to feel real, and in a lot of ways you need to be ready to do anything to make sure you get there.
Where to start
Son, I am currently running at around 4.50 minute kilometres. In the past I have been able to maintain 4:20 minute kilometres so I am currently a long way off the mark. Throughout these weeks I am going to be trying to improve my running and boys you need to set yourself some goals and hold yourself to them. So here are mine.
Lets see how we get on!
- Maintain 4:20km over 6km flat ground
- Maintain 4:00 km for up to 3km flat ground
- Maintain 5:00 km in trial running
- Complete 45 push ups (I have done up to 55 in the past, currently failing at 38).
- Do two workouts a day three times a week (second working using a TRX)
One more thing with goals, it is always good to use SMART goals, or something that looks similar to this. I’ll talk about this in a later post. But basics are, make them simple, measurable, you’re able to reach them and give them an amount of time to be achieved. That’s a basic run down. We will talk about them again later ok!
Some things you’ll need
Boys here are a couple of things that I recommend before you start to use and I will tell you why:
- A GPS watch, which I am using right now boys. I have found that my running has improved so much since I started running against the clock. It’s such a great tool.
- Heart rate monitor. I think it’s important to be able to analyse information and to see where your heart rate is at. It lets you know how much effort your heart is putting into it.
- TRX. I have just bought one. I am using this as I can use it anywhere so it cuts down on the excuse factor.
- Kettlebell. I really rate these boys and we will be using them on the workouts we will be doing.
6km time trial
I’m heading off now boys. Both of you are asleep next to Mama, it’s 5am so I will see you soon. Let’s see how it goes.
So how did I do?
6km – 29.22
4:53 per km overall average
1 km 5:03
[su_gmap address=”Kaiaua to Whakatiwai”]
Not as great as what I was hoping my boys, but it’s better to start than to do nothing. Sometimes when you start something, the first set back is just this. That you weren’t as good as what you’d thought you would be. My biggest piece of advice is to just start. Moving forward is better than sanding still, or doing nothing. Life is a journey and you can only get there one step at a time.
[su_quote cite=”Papa” url=”www.foryouson.com”]It’s better to start than do nothing[/su_quote]
3km time trial – 14:23
4:46 km average
3 km 4:36
Afternoon workout 100 push ups for time
Best set 38 pushups
I expected to be a lot faster on this one my boys. I also had a plan of completing a 40 minute workout in the afternoon. But life has a way of changing your plans and you need to change with it to meet your goals. Change happens in small consistent steps. Keep moving towards your goal and adapt to change.
[su_quote cite=”Papa” url=”www.foryouson.com”]Change happens in small consistent steps[/su_quote]
It’s important to listen to your body, be your own experiment. There is so much information out there, but you will know what is best for you. After two time trials my body is calling out for rest.
Being your own experiment works in so many areas of your life. Healthy eating is something that we strive for in our family. I have to be honest that I have tried the odd fad diet, or workout scheme. But the best advice I can give you is to be your own experiment.
I have committed to doing 100 push ups a day, so I will be doing those today, but if my body tells me different, I will give it a rest.
[su_quote cite=”Papa” url=”www.foryouson.com”]Its important to listen to your body, be your own experiment[/su_quote]
3 x 800 meters
100 push ups throughout the day
TRX 20 minute workout
1. 800 – 3:39
2. 800 – 3.29
3. 800 – 3.19
This type of running is relatively hard on the body. It really does push your comfort zone, but there is so much to be gained. In the past I would put off running like this, preferring to run long slow distance. Each one has its pros, but my honest response to why I didn’t do this running is because I don’t like it. You should always do something that pushes you outside of your comfort zones boys. The biggest gains are found when it’s hard, that has been my experience. There is a certain satisfaction that comes from pushing yourself through your comfort zone.
[su_quote cite=”Papa” url=”www.foryouson.com”]The biggest gains are found when its hard, that has been my experience[/su_quote]
16 x 100 meter sprint
100 push ups throughout the day
3 steps, what will you do with your last three steps?
There is a lot to learn when it comes to sprinting my boys. Sprinting involves a high level of fatigue and it is also really easy to opt out. You can tell a lot about a person by what they do as they approach the finish line. Do they power past or did they slow down in the last three steps of their sprint? Will they go the extra mile, or will the opt out? Always go the extra mile my boys, it will do so much for your drive for life!
[su_quote cite=”Papa” url=”www.foryouson.com”]3 steps, on will you do with your last three steps?[/su_quote]
2 x 1200 meters
2 x 800 meters
2 x 400 meters
2 x 200 meters
This type of running is difficult, ugly and plain out hard. I have always hated it. These times again are really difficult for me to take as the first two 1200 meters are one minute off my time before injury. I could easily run 1200 meters in under 4:30. A lot of the times your mind can be your biggest enemy. I won’t give up, but there could be the ability to wallow, and procrastinate. How you feed your mind is so important. There is a story that is well known about a Cherokee Indian speaking to his grandson, which for part of my life has guided my thinking.
For you my boys, always be aware of how you are feeling. Fitness is a great way to win your battle within your mind. Every day you need to dedicate time to it. The battle as your mind tries to reason with you to run when your body is fatigued, to not run when you are lazy. Have a read of this story my boys, I think it says it well. We have a close connection with Native Indians, as their values are very similar to ours.
What wolf are you feeding
[su_box title=”Which wolf are you feeding”]An old Cherokee is teaching his grandson about life. “A fight is going on inside me,” he said to the boy. “It is a terrible fight and it is between two wolves. One is evil – he is anger, envy, sorrow, regret, greed, arrogance, self-pity, guilt, resentment, inferiority, lies, false pride, superiority, and ego.” He continued, “The other is good – he is joy, peace, love, hope, serenity, humility, kindness, benevolence, empathy, generosity, truth, compassion, and faith. The same fight is going on inside you – and inside every other person, too.” The grandson thought about it for a minute and then asked his grandfather, “Which wolf will win?” The old Cherokee simply replied, “The one you feed.”[/su_box]
It’s easy when you start out on a workout plan to put so much effort into it at the start, that you end up giving up quickly. So many people have said this, think of it as a marathon event, not a sprint. Take your time boys. We want to live a healthy life, not a healthy moment.
If you are doing this workout for the first time – breathe , slow down. We will get there in the end. Rest is important, sometimes we don’t give it the appropriate time. The body needs time to recover. If it doesn’t you might not be doing it right. I have to laugh at the comment. Enjoy your time with your family and loved ones today!
[su_quote cite=”Papa” url=”www.foryouson.com”] Live a healthy life, not a healthy moment[/su_quote]
30 second workout
3 rounds of the following
- 30 pushups
- 30 leg raises
- AMAP diamond pushups in 30 seconds (place your hands in a diamond shape, lower to the ground and push back up)
- 30-second plank
- 30-second sprint (if possible)
Adapt and overcome. Mama and I come up with this workout with your birth Haeata. We knew that it was going to be busy. To keep your momentum, you need small workouts like these. Today I had plans of getting out for long run, which I will do tomorrow. Things don’t always go as you plan though so having a quick fire workout is so important. It may seem really small but it is something. Adapt to your situation. This goes with so many parts of life. I think that you will see, that a lot of the things that we talk about here are adaptive to all situations in life.
[su_quote cite=”Papa” url=”www.foryouson.com”]Adapt to your situation[/su_quote]
8km run over undulating terrain.
5:10km average pace
This morning while I was running I couldn’t help but think about how beautiful the world is in the morning. Running on undulating ground puts a lot of stress on your body, concentrating on your breath can help you.
Breathing is such a powerful tool my boys. That goes without saying, if we don’t breathe it’s a real bad day. What I mean by this is the power of breathing to recenter you. I love listening and concentrating on breathing while I run. To bring my thoughts back to my breathing and away from the pain that can exist as I push myself.
You can use breathing in any situation to refocus yourself. Try it next time you feel not quite right about a situation. Stop, take two full breaths, concentrate on your breathing and your mind returning to the moment.
[su_quote cite=”Papa” url=”www.foryouson.com”] Breathing is such a powerful tool my boys[/su_quote]
Push up Day
100 in the morning
30 every hour on the hour
Push ups are such an amazing exercise. You really need to win the battle in your mind when doing them. I think there is such a mental factor to them.
The way we see the numbers we set out can drastically improve your performance. My example is that I know I can 30 good push ups. To help me I count all the way up to 30 then I start again at 1. Its amazing the affect this had on my push ups. I went from doing 36 to 42 in that one step. And that is a really big deal
Win the battle in your mind my boys
[su_quote cite=”Papa” url=”www.foryouson.com”]Win the battle in your mind[/su_quote]
2 x 800 meters at 80%
4 x 400 meters at 80%
6 x 200 meters at 80%
Over the past few days I have really felt my legs screaming for recovery.
The biggest problem though in my opinion has been my absolute lack of stretching. Stretching is a great way to help your body adjust to the workout it is about to complete, or promote recovery for the next day.
[su_quote cite=”Papa” url=”www.foryouson.com”]Stretching is a great way to help your body adjust to the workout it is about to complete, or promote recovery for the next day[/su_quote]
Sleep, sleep is an important part of your road to being fit son. A lack of sleep can let you walk around disorientated and working at far less than your optimum. I don’t mean that you should sleep all day, but get at least 6 hours, even better 8. Let your body rest and grow.
[su_quote cite=”Papa” url=”www.foryouson.com”]Let your body rest and grow[/su_quote]
NOTE, this post will be updated daily!Run with me sonClick To Tweet
Follow our board on Pinterest to save Papa’s key quote for each day