1-2-3 Sundays: Emotions, Light Bulbs & January
1 Theme
Going Through The Emotions
I felt tired and a bit off the pace going into this week.
This could be down to numerous factors but the main one is a night out last week which caused poor sleep.
On Sunday, I felt fine however it wasn't until Monday that I noticed my brain wasn't quite firing on all cylinders.
By Tuesday, I was coming back around to where I normally operate.
As the end of the week approached I began to accelerate to where I like to be. Pushing on the fronts where I know I can.
Another factor could've been the comedown of the high of last week where I was super organised with work, PLU and training.
I think it's important to recognise your emotions and notice how they affect your decision-making process and ultimately what actions you choose to take.
The process of being self-aware highlights what potentially destructive behaviours or habits you might have.
Actions that arise from emotional stimulus fail to take into account the objective view of a situation.
2 Positive Outcomes
Breaking Through Barriers
One of the most frustrating aspects of being in the gym is lifting the same weight for the same number of reps without getting that extra rep or 2 you're looking for.
My incline dumbbell press has been this way for weeks now.
The 10 reps felt solid in each set and I couldn't get past this.
Until this week.
Finally, I hit the 11th rep in one of the 3 sets.
Knowing I had done 1 more than last week was a win considering I felt I had begun to plateau.
I could've been frustrated by the perceived lack of progress however I remained calm, trusting the process and knowing it would come.
This was also a mental barrier I felt I needed to break too. Getting these small wins generates momentum in not only your training but in other areas of your life.
The confidence from your training can then transfer over into your career and lifestyle.
First Stop On The Trail
I'm now locked in for my first event in 2023 - the Glentress Half Marathon.
It's a tough route at that time of year with roughly 750m of ascent however it'll act as a good training run in preparation for Ultra X 50 in May.
3 Things I've Learned
Sleep Hygiene
I'm kinda cheating with this one since I'm something I've worked on over the last 2.5 years however I got reminded how important this is.
For a good night's sleep there are several components:
- Are you relaxed before going to bed?
- Do you regularly get 7-9 hours?
- Have you done anything to potentially jeopardise your sleep?
The list could go on however I'm simplifying it to these 3.
Phones, Netflix and social media are seriously damaging to our quality and quantity of sleep.
After a night out last weekend, it took me a couple of nights of good sleep to feel fully recovered.
I violated all three conditions above and the effects on my mental and cognitive abilities were noticeable.
Get good sleep folks.
The Light Bulb Moments
Stepping into the world of coaching has been a short but enjoyable journey so far.
Getting the opportunity to have an impact on people's lives is something I'm grateful for and the lessons I learn every day doing so.
Seeing people have that moment when it clicks always makes me smile.
They now understand what's driving them or how the body and mind work.
Or the courage to speak up and call themself out. It isn't easy but a lot of realisations happen in these moments.
Small but impactful.
Waiting Until January
You can wait for the "new year, new me" mindset or you can start this month and be a month ahead.
Would you rather go into 2023 with a solid plan and some practice? Or, feeling unprepared and without a clue where to start?
What are you doing this week to generate momentum and end the year on a high?
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