Planning is the Key to success.

Active Living Active Living
Oct 1, 2024
4 min read

During the last couple of weeks I have touched on some nutrition Topics for you with explaining macro nutrients and why a caloric deficit is important.

Implementing these changes can have its own challenges.

The only way is to plan your week.

Sit down, plan your meals, snacks and training. Do some meal prep if possible.

That way you don't get home and wonder what to have for dinner. You already know or have it prepped in the fridge or freezer.

Just like planning your meals, planning your training has its benefits and ensures you actually grow and move forward with it.

I struggle to understand why people struggle to plan their weekly food and training.

Most of you have a meticulously planned work calendar, why not apply that to your nutrition and exercise too? Honestly THIS is the reason so many people aren't getting results, Because they fail to plan.

Without proper planning and structure you are walking the thin line of "maybe" maybe you are inline with your goals, MAYBE you are not...

Which one do you want...results...or the MAYBE...?

So ladies and gents. Make sure you plan!

If its something you struggle with and need help.

Drop me a mail and we can have a chat.

Now what have I been up to this week?

TRAINING DIARY

What have I done this week

Run 3

Ride 1

Swim 1

Strength 3

Mobility 1

Other 2

MONDAY - pretty normal start to Monday for me, with a nice heavy lifting set, despite the sore and tired legs after yesterday on the mountain.

I would normally run as well but tomorrow is a public holiday in South Africa and I planned a little outing.

The lifting set went really well if you consider that I climbed just under a 1000meters vertical, and most of it was steps and rock steps that was just higher than comfortable.

Finished it off with a good stretch session.

TUESDAY - it’s heritage day here in South Africa and a public holiday.

Last week I got an email about an organised trail run at a wine farm in Stellenbosch Winelands at the foot of Simons berg. This part of the mountain is only accessible by special permit or when there is an event.

So I took the chance and went. Like always the trails did not disappoint. 8.5km of single track over and 11km course. Read the RACE REPORT HERE to see more of this adventure.

The planned session for the day was a Threshold, and interval session, so that is what I did. Just with spectacular views and a happy soul.

Most speed/hill Intervals are done in your maximum HR zone and then some in Threshold Zone.

WEDNESDAY - Did someone say SORE LEGS! The aftermath of Sunday and yesterday was evident this morning. Recovery run on the cards speed wise, although my HR was not playing along, due to being a bit tired. WHICH is normal.

Did my normal Mobility set after and took my sweet time. Nothing serious. Tomorrow is a new day. This week is also a bit funny work wise because of the public holiday in the middle of the week, its almost like the brain has to stop and restart.

THURSDAY - I am suppose to do a hard lifting set today, BUT, my recovery is not where it should be after the weekend and Tuesday, so I decided to dial back the intensity of the session.

Did a quick functional set with one of my training buddies and then the BOX/PUNCH class. We had a different instructor and the class set was just not flowing at all. It was also not a very smartly planned workout and unbalanced. BUT, we all have to learn somehow.

Think what bothered me more was his methodology in a group setup doing exercises that could injure people, and you need to actually know your client's body and strength to do these exercises effectively. in a Group format you need to ensure that you keep the exercises on a level that your beginners and advance people can do them effectively and safely. Anyhow, done moaning, Thursday is done!

FRIDAY - Spin, SPIN SPIN...What a class, Also a stand in instructor from our normal instructor, a very experienced one this morning, and loved the class. Sprint intervals Galore! Sweaty and satisfied we walked out with wobbly legs.

Very balanced set with a good Heart rate recovery in between. Effective and to the Point.

Due to me taking it a bit slower and the wobbly legs, Swim was a quick 500m with a sauna session after.

SATURDAY - Solid Rest day on the cards here today, only a quick home stretch this afternoon. D63 done and dusted. More about this number much later.

SUNDAY - We had a serious storm overnight so this morning it was touch and go weather it was an outdoor or indoor session.

We braved it and what a beautiful morning it was! We finished with minutes to spare before a 8 minute down pore that would've had us look liked wet chickens. SOAKED, but thank fully we were able to finish before.

This morning was such a comfy and nice run after the rest of yesterday and then seeing my hard work paying off and I am slowly coming back with speed and strength. Long run speed this morning and pace was good.