A NEW YEAR
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Introduction
The desire to name this post “A NEW HOPE” was real. There is motivation to create click bait, a headline to grab the attention of the eyeballs looking for something to click on. The title would grab the attention of people staring at their screens looking for content that will fill the empty hole inside them. It would be extra tempting to Star Wars nerds searching for kindred spirits online. Alas, I did not make the headline “A NEW HOPE” because I want to create something more valuable than cheap click bait.
So, what is this post about. Well, it’s a new year and like everyone else I am motivated to take stock of my life and make changes for the better. I feel a fire in my belly telling me to pursue my dreams and make changes. At thirty-nine years old I know everything that I need to do, the practices/habits that I need to put into place to achieve my dreams. The problem is that I am like most people, and after the initial dopamine rush from dreaming my dreams wears off and it’s time for the rubber to hit the road, I’ll likely regress to getting my dopamine dumps from staring at my cell phone and eating unhealthy food. To combat this, I am making a new type of resolution to myself.
“I will keep the same motivation that I have today until I renew my resolution next year”
My approach to move forward will be practical and based in developing good habits. Developing good habits to replace bad habits. It should be noted that lack of good habits is a habit itself.
Big talk. Frankly it is a promise that I’ve made to myself in one form or another many times in my life and a promise that I have broken an equal number of times. To combat this, I am publishing this post to manufacture some accountability. Accountability to who? This site has almost zero traffic and is an artifact of a failed business venture.
A few years ago, I started SUREDUZ as a clothing brand. I have always been a drawer and made funny t-shirts which I sold to teenage skateboarder types. While skateboarding as a youth I cultivated an unhealthy distain for authority that I still harbor today, and the clothing reflected that. Unfortunately, I get bored easily and drawing t-shirts for bad boys lost its luster very quickly.
However, I am still in love with the name SUREDUZ. I thought of it a long time ago and still believe that it is a cool name for a lifestyle clothing brand. I continue to sell t-shirts and I've made an album under the same name HOBO MOAN by SUREDUZ. The album is a psychoanalyst’s wet dream. I really like it but like this site, it has almost zero traffic on Spotify and Apple Music. Oh well, they say if you can reach just one.
Back to the good habits. Somewhere along the line someone told me that there are five pillars to life, and that tending to each of these pillars is necessary to live a full life. The five pillars are:
1. Family
2. Friends
3. Fitness
4. Finances
5. Fire and Brimstone
I made number five Fire and Brimstone so that I could call these the 5 F’s. What I mean by fire and brimstone is spirituality. Some connection to a higher power. Whatever that may be. I am going to include under fire and brimstone, any art or personal hobby that you may participate in as a way of feeding the soul.
As I look at this list of Five F’s I can see how having all of these in order would lead to a very fulfilled life. The importance of maintaining the pillars is that if one of the pillars falls, there are still four other pillars that can support and keep the house standing.
The Regimen
To develop a fitness habit, I have made the program outlined below. The goal of the program is to hit all the bases of fitness, Strength, Power, Cardio and Mobility. And to do it in a way that doesn’t get boring.
I will be logging the weight, reps and number of sets done during each workout to enable tracking of my progress. I have attached a spreadsheet if you wish to download and do the same.
For my diet, I am going to take a whole foods macro approach. Meaning that I will try to consume mostly whole foods and minimize processed foods and try to hit a macro split of 40% Carbs, 30% Fats, 30% Proteins. I’ll be tracking this using the MyFitnessPal app. I am currently using the free version. I plan on posting recipes on this blog in a style that makes them easy to add to MyFitnessPal.
For my spirituality I will meditate twice daily. The method of meditating that I like to use is called Natural Stress Relief (NSR). Essentially you repeating a mantra in your head until your mind eventually settles.
For my finances I will establish additional structure and goal settings here.
For Family and Friends. I will be more deliberate about fostering healthy relationships. Making extra effort to get things on the calendar to connect with those I love.
Sign-off
I plan on posting here on a regular basis. The blog will be a general place for musings about interests, fitness, art, music…life. The focus of the blog will be to cultivate healthy habits relating the Five F’s.
Thank you for reading and HAPPY NEW YEAR!
OGB
Workout Plan
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Strength |
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Strength |
Bench Press |
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Strength |
OH Press |
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Strength |
Row |
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Strength |
Pull down |
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Strength |
Deadlift |
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Strength |
Squat |
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Power |
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Power |
Kettle Bell Swings |
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Power |
Body weight |
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Power |
Squats |
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Power |
Push Ups |
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Power |
Box Jumps |
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Power |
Jump Jack |
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Power |
Butt Kicker |
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Power |
Lateral Squat |
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Power |
Burpee |
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Cardio |
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Lactic Acid |
4 mins 20 seconds hard, 10 seconds easy (warm up strength days) |
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V02 Max |
4-6 minutes maximum sustainable pace cardio (sustaibable form) x 4-6 sets |
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Mitochondria |
5 x 30 second explosive sprints, 2-4 minute easy recovery |
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Caloric cardio |
Walking |
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Fun |
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Mobility |
Yoga Class |
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Swimming |
Laps |
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Schedule |
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Day 1 |
Strength |
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Day 2 |
Yoga and/or Swimming |
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Day 3 |
Power |
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Day 4 |
Strength |
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Day 5 |
Yoga and/or Swimming |
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Day 6 |
Power |
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Day 7 |
Rest |
TLDR
“I will keep the same motivation that I have today until I renew this resolution next year”
Focus Areas:
1. Family
2. Friends
3. Fitness
4. Finances
5. Fire and Brimstone
The focus of the blog will be to cultivate healthy habits relating the Five F’s.
Thank you for reading and HAPPY NEW YEAR!
OGB