One Week on

'If you always DO what you've always DONE, then expect to GET what you've always GOT!!'

For me this a great quote that says....1 week on from New Year if you decided to make a change to train better and eat better....then don't even think about slacking off because if you do, you'll be right back where you were....and didn't want to be!!!


'If you want to BE DIFFERENT, you've got to DO DIFFERENT THINGS!'


...So if you're out of your 'comfort zone' by eating healthier and training harder or more regularly...GOOD, you will see the benefits because you're doing something DIFFERENT....and strangely enough ,although most people think they want to change...they don't!!

Don't be like the majority...be DIFFERENT and keep making the changes...MAKE SURE YOU DO WHAT'S NECESSARY TO ACHEIVE YOUR FIRST MINI-GOAL-(If you haven't already, make sure you've got a mini-goal for the end of January e.g. inches lost around waist, weight on scales, bodyfat % etc..)

Train hard, train smart

Neil

My training-

Day 11
Got to work!!
Although I'd scheduled intervals on the treadmill it was never going to happen with the workload I have on Wednesday's....so I didn't train and will adjust my schedule so that my rest day is Wednesday in future.


Day 12
EPOC training at it's best!
Warm up jog for 5 mins
Repetition 1: 1km @ 14Km/h straight into 10 underhand chins, 15dips and 20 alternating shoulder presses
No rest
Repetition 2: 1km @ 14.2Km/h straight into 10 overhand chins, 10 clap press ups and 20 lateral raises
No rest
Repetition 3: 1km @ 14.6Km/h straight into 10 underhand chins, 15dips and 20 alternating shoulder presses
No rest
Repetition 4: 1km @ 15Km/h straight into 10 overhand, 15dips and 20 20 lateral raises
No rest
Repetition 5: 1km @ 15.5Km/h straight into 10 underhand chins, 15dips and 20 alternating shoulder presses


I found this a really tough training session (HR 192 at the end-pretty much max for me) but I think it will be perfect training for the Tough guy race- Although I actually think that this is a great session (for variety of training) as far as the combination of upper body endurance exercises and high intensity cardio...Give it a try you could bike or row instead of running just aim to keep the cardio to no more than 5 mins in duration.

**I'm going to aim to complete 10 repetitions by the end of Jan all at 15km/h+!!