May 30 3 rounds of 3

Friday 3 Rounds of 3

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3 Tips:

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1. Scheduling your day is the most sure way you can ensure you get done the things you need to get done. Sounds simple, but it’s easy to let the day get away from us. Planning when you're going to exercise will help to make sure it happens. 
2. If you’re trying to eat better, start with one meal and clean that up first. Changing everything at once is really tough especially if there’s multiple bad habits. I like to start with lunch, lunch is an easy meal to go off the rails, you’re hungry, maybe you didn’t plan anything, and everything looks good. Try a big salad for lunch, if you don’t have to think about it it’s easier to execute. 
3. Drink more water, often when I’m just feeling a little off, or tired. The simple act of drinking more water will make me feel so much better. Water is important - bonus, get some LMNT or a similar electrolyte pack once a day. 

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3 things going on at the gym

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1. Kid’s free kickoff event workout Saturday June 21 at 10:00
2. Ladies 50 and over 6 week weightlifting course, starting in June. 
3. Mission Strength Anchor Up testing June 13 - June 21

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3 Random thoughts:

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1. Just because you’re getting older don’t give yourself excuses, you can still build strength and make great improvements. I hear all the time “I used to be able to do this” or “those days are long gone” It is important to be smart and train correctly, but you can still be pretty darn fit. I am 43 and as strong and fit as I have ever been, not saying that to puff myself up, it’s just the truth. I want the same optimism for you. 
2. Zone 2 training: I actually don’t love doing this, but it works very well. I have actually tested it for several months. Basically you keep your heart rate pretty low for me I shot for around 140 bpm then ran just about every day for 30’. What was amazing is that every run I would improve the distance by about .2 miles. So I was getting more efficient as I went. There’s another version of this which is pretty interesting for weight loss specifically, it’s called the 30-30-30 method. What you do is 30 minutes after waking up you eat 30 grams of protein then do 30 minutes of low intensity cardio. 
3. Let’s assume we all understand exercise is important and something we should do, however, for some reason it’s difficult to be consistent. Some of the reason’s include:
   
   1. Motivation
   2. Time
   3. Injury, or other pain
   4. Not knowing what to do
   5. Insecure
   6. Discipline
   7. Don’t enjoy it

Whatever the reason is for you, if there is one, then that is the thing to put all your effort into. For example if you don’t enjoy working out then it’s important to get to a place where you enjoy it or find a program that you do enjoy.  

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