Never let work bother you. Remember the bigger goals in life.

There is clearly some shit going on with work. But it will be fine.

Today I ran a 5k. Traveled a long way away to do it. Did it. Took a long time to come back. Jumped a turnstile.

It was all worth it.

My fastest pace right now.

It’s all good brother. You are fine. No regrets.

I like viewing calorie control as a “cut”. It’s a bit non-judgemental.

But I have to be in it consciously. I need to be surrounded by food and have a daily mindset of about workout or recovery.

How to get back into the cut

• DAILY MINDSET
  • Every day you have to do something to forward your food and workout goal
  • You can definitely adhere to calories daily.
  • For workout – even recovery days are you thinking about workout!
• Surround yourself with cut foods
  • Popcorn, jello, LOTS OF CHICKEN, tuna
  • Veggies, salads. Chicken in restaurants.
  • REDUCE carbs, fats, snacking
• Rev up the engine with NEAT
  • NEAT is INSANE for weight loss.
  • Every morning, just do your bike. It wakes up the engine.
  • Then, walk around. Be active. Fidget. Shiver. Get’s the muscles moving
  • Build up some muscles in the upper body.
• Maintain RUNNING schedule and recovery
  • Ultimately, this is the bread and butter of my stuff.
  • The meat and potatoes.

It’s better to keep going, than to restart

But if you have to restart, hopefully this helps.

You should feel light. Less bloated. High protein.

VIDEO

Trail running is good

https://www.acc.org/latest-in-cardiology/articles/2020/01/06/13/45/reduced-bp-arterial-stiffness-seen-in-first-time-marathon-runners

Somehow I got into both at the same time.

Interesting how most races are on Sundays. Day of the races.

Speed! Recovery! Oil.

Marathon 2024

This requires you to reduce your weight

This requires you to build stamina

Record your weight regularly

Record your runs regularly

Lets keep it all consistent.

I just ate a shake shack burger, chicken shack and fries. I didn’t need to. This was truly extra food. What the F. Not sure what’s going on.

Work is pissing me off. I need to pull back and bring my focus onto my health again.

Keep the chain going because consistency works. I saw this:

(1.00) ^ 365 = 01.00
(1.01) ^ 365 = 37.70

I did a 10k today. It was slow but I felt good. I just want to be active.

It was raining hard. But I still did it. Good job bro.

Recover well and fast. And keep going.

I am writing these notes down as a way to think loudly.

Be consistent. Don’t over think.

I want to run 5ks uninterrupted. Pace of about 12 would be ideal for now. Simple.

Video

• Get music
• Motivation is good! Life happens, its fine.

Breathing BOLT SCORE

Couch to 5k

Auxiliary Workouts

Recovery

Breathing

Post run stretches

When I run, I get super dehydrated.

Allergies make me super dehydrated

And finally, booze fucks with hydration too.

Hydration is SO FUCKING IMPORTANT.

Lack of hydration messes up the running program.

Hydration will also keep me young.

(Research for this was done on ChatGPT!)

The weight set point theory suggests that your body has a built-in mechanism that regulates your body weight and seeks to maintain it within a certain range. This mechanism is thought to be influenced by a variety of factors, including genetics, hormones, metabolism, diet, physical activity, and stress.

According to this theory, when you try to lose weight through dieting or other weight loss methods, your body may perceive the weight loss as a threat to its weight set point and respond by increasing your appetite, reducing your metabolism, and making it more difficult for you to continue losing weight. Conversely, if you gain weight beyond your body’s set point, your body may respond by increasing your metabolism, reducing your appetite, and encouraging you to be more physically active.

How to lower the set point?

1. Eat a balanced, healthy diet rich in nutrient-dense foods and avoid highly processed foods and sugary drinks.
2. Engage in regular physical activity, aiming for at least 30 minutes of moderate-intensity exercise most days of the week.
3. Manage stress through techniques like meditation, yoga, deep breathing, or regular exercise.
4. Get enough sleep, aiming for 7-9 hours per night.
5. Consider working with a healthcare professional or registered dietitian to develop a personalized plan for achieving a healthy weight and managing your weight set point, especially if you have an underlying medical condition.