Fit for the Holidays Challenge - Week 9

Shane Trotter

Coach

Strength and Conditioning, Kettlebells, Youth Development

Week 9 of this year's Fit for the Holidays challenge starts this Sunday. Please read Fit for the Holidays Challenge introduction if you haven't done so already. The challenge runs until December 24th and started October 8th. Keep looking for updates every weekend. That's a minimum of three days a week of exercises, along with challenges meant to instruct and grow your knowledge of nutritional and emotional health.

 

 

 

Sunday, December 3, 2017 - “The impediment to action advances action. What stands in the way, becomes the way.” – Marcus Aurelius

All that meditating has probably made you far more aware of your relationship with thoughts than ever before. I encourage you to look at how you can keep this habit. Hopefully you are now more aware of the thoughts you have and are more intentional about your response to them. With that in mind, just notice today any time you complain. If you complain, you have to immediately think of something you are grateful for.

 

Monday - Everyone Presses on Monday, but Not Like This

Today lets really learn to press. Not bench press. Kettlebell Strict Press. Practice with intense focus. However many sets you like, but never too heavy and no more than 5 reps per side.

 

Don’t forget to Meditate!

 

 

Tuesday - Train Luck

Your mind can be trained to see positives and possibilities or to catastrophize and be victimized. Choose optimism. Will Bowen started a 21 Day No Complaint Challenge. Get a rubber band and put it on your wrist. If you complain, snap it and switch wrists. Your goal is to make 21 straight days. The one caveat, I’m stealing from Tim Ferriss, is that you can give constructive criticism where solutions are offered. This ensures that you can work to overcome obstacles. This one may take a while, but its worth it!

 

Wednesday - Clean Up

Today lets really learn the kettlebell clean. Practice with intense focus. However many sets you like, but never too heavy and no more than 5 reps per side.

 

After that do the same kettlebell strict press practice as for Monday.

 

Don’t forget to Meditate!

 

 

Thursday- Empathy Seeks Understanding

It’s Pearl Harbor Day. Take a moment to learn about Post-Traumatic Stress Disorder from the author of Tribe, Sebastian Junger. So many have sacrificed so much for us. Perhaps the least we can do is try to understand their experience better.

 

Friday- Practice Makes Perfect!

No music and no distractions. Let your workout be a form of meditation.

 

5 per side Turkish Get-ups
5 Sets of 5 Right and 5 Left kettlebell cleans
5 Sets of 5 Right and 5 Left kettlebell strict press
5 Sets of 10 KB Swings

 

 

Saturday- Leave it Better

Take a walk today with a garbage bag. Every time you see trash, throw it in the bag. Bonus points for squatting or hinging perfectly when picking up trash.

 

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