FUNday

Complete for TIME:
 50 Double Unders
 40 Shoulder to Overhead (115/75*)
 30 Cal Row
 20 Burpees Over Rower
 30 Cal Row
 40 Shoulder to Overhead (115/75*)
 50 Double Unders

I have not had first hand experience of witnessing the things my husband has had to witness in his almost 30 years on the job.  His ability to slowly, and over time, be able to NOT have the same outward reaction most of us out of uniform have. To be able to feel that sadness, yet still be calm and stoic.  In some respect similar to those of the Greatest Generation, who were strong, and never spoke, or broke down over the horrible things they witnessed in war. Full Article link

Thursday

Take 15min to establish a Front Squat 1RM

      then...

FUN with KBs!

We waste our lives with a lack of self-discipline.

Self-discipline is a skill.  It is the ability to focus and overcome distractions.  It involves acting according to what you know is right instead of how you feel in the moment (perhaps tired or lazy).  It typically requires sacrificing immediate pleasure and excitement for what matters most in life.

A lack of self-discipline for most of us is often the result of a lack of focus (see the previous five points).  In other words, we tell ourselves we are going to work on something, but then we don’t.  When this happens to me, first and foremost, I forgive myself for messing up, and then I strive to be mindful about what’s really going on.  Am I procrastinating for some reason?  Am I distracted?  Instead of telling myself that I’m “bad” or “undisciplined,” I try to productively uncover a more specific, solvable problem, and then address it.

But…

What do you do if your life is in complete disarray, you have hardly any self-discipline or consistent routines, can’t stick to anything, procrastinate constantly, and feel completely out of control?

How do you get started with building a healthy ritual of self-discipline when you have so many changes to make?

You start small.  Very small.

If you don’t know where to start, let me suggest that you start by simply washing your dishes.  Yes, I mean literally washing your dishes.  It’s just one small step forward:  When you eat your oatmeal, wash your bowl and spoon.  When you finish drinking your morning coffee, rinse the coffee pot and your mug.  Don’t leave any dirty dishes in the sink or on the counter for later.  Wash them immediately.

Form this ritual one dish at a time, one day at a time.  Once you do this consistently for a couple weeks, you can start making sure the sink has been wiped clean too.  Then the counter.  Then put your clothes where they belong when you take them off.  Then start doing a few sit-ups every morning.  Eat a few vegetables for dinner.  And so forth.

Do one of these at a time, and you’ll start to build a healthy ritual of self-discipline, and finally know yourself to be capable of doing what must be done… and finishing what you start.

But, again, for right now, just wash your dishes.  Mindfully, with a smile.  (Angel and I build tiny, life-changing rituals with our students in the “Goals and Growth” module of Getting Back to Happy.)

Wednesday

2 Rounds for TIME: 
 500m Row
 40 Air Squats
 30 Situps
 20 Push-UPs
 10 Pull-UPs

Are We Fundamentally Good or Evil? Neuroscience Has an Answer

Tuesday

Bench: 10-10-10-5-5-5

             then...

Supine Ring Rows: 10-10-10-10

*Minimum of 2min rest between sets

The Benefits of Strength Training 

1. Rev up your metabolism.
After a few dates with some dumbbells, both guys and gals will notice an increase in resting metabolic rate. And with the right diet, routine lifting may help you lose weight more effectively than cardio alone.

2. Build muscle.
Whether the goal is strength gains or weight loss, there’s a lifting regimen that will deliver optimal results. And, as you get older, strength training can help combat the natural decline in muscle and bone density (HIIT training may be especially effective at fighting osteoporosis).

3. Prevent injury.
Lifting weights is key to staying injury free. In addition to muscles being stronger, studies show that resistance training can lead to stronger ligaments and tendons (those are the tough connective tissues that hold bone to bone or muscle to bone, respectively), meaning you’re less prone to tears or other injuries in everyday activities.

4. Increase flexibility.
Over time, resistance training may help improve flexibility. In one study of sedentary women, moderate strength training did just that—no down dog required.

5. Get stronger bones.
If chugging glasses of milk just isn’t your thing (hello, Paleo fans!), weight training may be just the fix you need. Lifting will help bones toughen up, which can lower the risk for fractures.

For the full article the above was referenced from, please click HERE.