HABITS are powerful and in some cases life changing, for better or worse.
In today’s world, it feels as if you have zero control. Think again, minus the wonderful 9-5 that you have everything else is under your control. Now let’s take a step in the right direction and make some positive habits and break the old ones.
If you are one of those people who has a “busy schedule” I don’t want to hear it. Take your ass to bed a decent time and put the phone down. SUCK IT UP!
We are going to start a few daily habits to ensure that every day starts positive and productive. Starting off negative every day will take its toll on you and those around you. Personally, I despise those who push their negativity onto others. So don’t be that asshole who makes everyone’s day around you shit just because your home life sucks dick.
“An Apple a Day Keeps the Doctor Away” is the saying that was repeated one too many times as a kid. The damn apple means nothing if the physical aspect is not to follow. Getting your ass up out of bed every morning and taking care of your regular duties is a start.
Upon wiping that ass and stretching it out, grab your shorts, bottle of water, and some music. Find a nice little spot in the house or gym.
Mobility Time
A short 10-30 minutes of mobility each morning is not only good for progressing in the weight room but it works wonders for your mind and body. For instance, look how you feel after smashing your workout in the evening, like a BOSS! Now I know that I am by no means a genius here but if you feel damn good after a workout, why wouldn’t you take an extra 10-30 in the morning to only make that feeling better in the evening.
Progressing day by day you will find your weak points that dumbbells, barbells, and machines have no chance of showing you. Improving power, balance, and overall strength are just the beginning. Calisthenics allow you to move freely through space which in turns excites the nervous system.
As the nervous system gets aroused the mind to body(muscle) connection improves greatly. You have to remember as humans we were never supposed to be stationary, and with the great ability to walk upright we were meant to move forward.
Swinging, hanging, climbing, pulling, jumping are all normal processes that we have left behind. Progression through calisthenics and improving on your mind to body connection will only produce greater strength and power in the weight room.
Allowing for your head to move freely throughout space increases your bodies sensitivity to your senses.
Take, for example, a plank. When you are in the position close your eyes and just feel how many muscles you have contracted at that point in time. Now take it a step further and go into mountain climbers, your whole entire body will begin to burn if done properly.
Improving the neural pathways will lead to better coordination and flexibility. With this, you learn to understand your body and its capabilities while simultaneously learning to push the limits every single week.
There is no complaining when it comes to this routine when it only takes at most 30 minutes and all you need is your living room or a small space at the gym. There is no reason to go hog wild with this routine now. Slow methodical movements with full range of motion is key especially if you plan on hitting the weights in the evening.
THIS IS NOT A WORKOUT
- Foam rolling x 100 on each side
- Lacrosse Ball Work x 2-4 minutes per side
- Bodyweight Squats x 15-30 reps
- Push-ups x 10-30 reps
- Sit Ups x 50-100 reps
- Side Lunge x 10-20 each side
- Mountain Climber x 20-30 seconds
- Leg Raises x 20-30 reps
- Glute Bridges x 100 reps
- Leg swing x 15-30 each leg (Front, Back, Side to Side)
- Squat Jumps x 20-50 reps
Like any other normal person on the planet next comes the shower and GRUB time. There is no point in hitting calisthenics and a solid workout in the evening without proper nutrition. There is no written nutrition plan here, just basic and simple.
Every meal should include protein, carbohydrates, and of course the all popular veggies.
Proteins
- Chicken
- Beef
- Eggs
- Fish
- Pork
Carbohydrates
- Rice
- Potatoes (including sweet potatoes)
- Oatmeal
- Whole Wheat Toast
- Whole Grain Cereal
Vegetables
- ANY
Personally, I have 4-5 meals with this philosophy. Keep it simple and don’t let your mind wonder off thinking about cake and other shit. You are eating to improve yourself not because you love food so much. Take the time out of your so called “busy day” and cook yourself some healthy options.
Sit back, enjoy, and stay safe