Day 12
mattjd70
Posts: 106 Member
POWER:
(Substitute: If you want upper body focus: Use 12 Push Press. If you want lower body focus: Use 12 Goblet Squat. Listen to your body. Adjust reps/rds as needed.)
Tabata Assault Bike
7x
8 Burpee
10 OH Swing
12 Goblet Squat or Push Press
Tabata Assault Bike
(You know you did it right if, after the 2nd Tabata Bike, like JJ, you say, "That was a c@%kpunch!"
Hey speaking of POWER. How about Will Power? Ever feel like this:
That's because Self-Control is exhausting. Like a muscle, the brain gets fatigued when it exerts self-control. It's called Ego-Depletion.
Now, both parts to the muscle analogy fit: 1) It fatigues, 2) It can be built up!
Review here: http://www.artofmanliness.com/2012/01/08/willpower-part-ii/
Just consider, when you Fast for the day, are you struggling against it, picturing the food, craving...so that it actually wears you out...then when you do eat, you eat BIG?
Or do you do too many High Intensity Workouts, which require vast amounts of self control, and then EAT AWAY any possible possible gains ("Well I did a WOD, so eat up!")
The best thing to do is strive, in small ways, to make light living, healthy actions, conscious consuming a part of your lifestyle, your way of being. Then it isn't a struggle...then the brain/mind doesn't feel depleted and deprived, just waiting for the next excuse to binge.
Self-control is best exerted when we use self-control to put ourselves in situations (create contexts) where self-control is best exerted. Wow, that sounds like "Life is a flat circle."
But, just something to consider. If you feel yourself getting more thready, rather than stronger, in the WILLPOWER and SELF-CONTROL area...check it out.
https://youtu.be/ibui4M4eito
https://youtu.be/LfAlS_FRU00
https://youtu.be/FGbjRKGbVk0
This site oddly enough has a nice review of strategies.
http://paleoleap.com/paleo-and-willpower/
(Substitute: If you want upper body focus: Use 12 Push Press. If you want lower body focus: Use 12 Goblet Squat. Listen to your body. Adjust reps/rds as needed.)
Tabata Assault Bike
7x
8 Burpee
10 OH Swing
12 Goblet Squat or Push Press
Tabata Assault Bike
(You know you did it right if, after the 2nd Tabata Bike, like JJ, you say, "That was a c@%kpunch!"
Hey speaking of POWER. How about Will Power? Ever feel like this:
That's because Self-Control is exhausting. Like a muscle, the brain gets fatigued when it exerts self-control. It's called Ego-Depletion.
Now, both parts to the muscle analogy fit: 1) It fatigues, 2) It can be built up!
Review here: http://www.artofmanliness.com/2012/01/08/willpower-part-ii/
Just consider, when you Fast for the day, are you struggling against it, picturing the food, craving...so that it actually wears you out...then when you do eat, you eat BIG?
Or do you do too many High Intensity Workouts, which require vast amounts of self control, and then EAT AWAY any possible possible gains ("Well I did a WOD, so eat up!")
The best thing to do is strive, in small ways, to make light living, healthy actions, conscious consuming a part of your lifestyle, your way of being. Then it isn't a struggle...then the brain/mind doesn't feel depleted and deprived, just waiting for the next excuse to binge.
Self-control is best exerted when we use self-control to put ourselves in situations (create contexts) where self-control is best exerted. Wow, that sounds like "Life is a flat circle."
But, just something to consider. If you feel yourself getting more thready, rather than stronger, in the WILLPOWER and SELF-CONTROL area...check it out.
https://youtu.be/ibui4M4eitohttps://youtu.be/LfAlS_FRU00https://youtu.be/FGbjRKGbVk0This site oddly enough has a nice review of strategies.
http://paleoleap.com/paleo-and-willpower/
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Replies
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BTW:
Best strategies:
1) Distraction: When someone brings donuts to work, and that's all you are thinking about
Just get involved in something else. Clear the Working Memory of the craving. You won't even miss the donuts in a short period of time. And then of course, later that day, you won't be consumed with regret and self-hatred!
Rather than ruminate on what you are missing out on, energize toward something positive.
2) Serious on this one....The Gargle Effect. There is some evidence to show that just rinsing with a sweet solution can mitigate the craving.
Remember from "Hot Pursuit" craving is a Dopamine Pathway activation! And it seems that just gargling, rinsing with some carb/glucose sends signals to the brain of satiation!
Try it! You deny yourself sugar and cals, then you start to crave and want, want, want!!! Just put something sweet in your mouth, then spit it out or rinse. You'll find the crave dissipate. Also, you probably weren't really hungry and if you would have eaten, then you'd have all that food in your system!
See reviews here: http://www.psychologicalscience.org/index.php/news/releases/take-control-exploring-how-self-discipline-works-and-how-we-might-boost-it.html
"Follow-up studies indicated that participants who rinsed their mouths with a carbohydrate solution showed improved self-control, despite the fact that they didn’t ingest the solution..."
3) Do 1 thing you'd rather not do every day. Consider how you plan your life around what's easy, comfortable! It's too hard to do this, it's inconvenient that...poor me! Does that influence your self-control issues around diet/fitness?
"There's no such thing as bad weather, only soft people." Bill Bowerman0 -
Ego Depletion...Luv!! Lot's of good stuff in here, from self control, getting out of our comfort zones, to toughen up phreaks so you can survive a "c@%kpunch!" Enjoy the day!!
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"you can survive a c@%kpunch!"
!!!! I have chewed walnuts on my keyboard and up my nose!
THAT is the funniest line of 2016, hands down!
You're a mess.
BTW, couldn't find that in the Exercise Database, so I just used Calisthenics vigorous.
I did the Goblet Squat version.
Remember, keep intensity high! The program had aerobic and strength all week prior to this...so Power Day the body is truly ready to go HARD!!!!
Go right from Burpees to Swings, don't stand over the bell...PICK IT UP! It's only 10 reps.
Then if you need to recover gather yourself before the loaded exercise (push press or squat)...make sure form is spot on.
Then go back to crushing Burpees and Swings!
2nd Tabata bike--keep rpm over 60/65.
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Mod version of this that I did, iff'n anyone is interested:
7 rounds
-3 stair runs (at Wyo Fitness, use steps behind rowers)
-7 push press
-7 burpees
-7 OH swings0 -
I gonna give this a shot with the Goblet Squats...DJ, I like the stair run option, you could then do this outside with minimal equipment....0
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Have KB will travel!0
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That was a gnarly little demon WOD. That reminded me of those "cash-outs" from days gone by...I did it with a 53lb. bell and that's a *kitten* ton of goblet squats at that weight! Yikes!0
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Fasting today until 7:30 dinner! Wish me luck!0
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You got that easy!
Is that a 24hr...from Fri night to Sat night?! Impressive....I drink lots of tea and focus on "not ruining the next meal" by eating in between (that's just me).
Enjoy that din-din, it's always tastier when we're really hungry for it.0 -
5 hours to go! Tom made homemade ravioli last night and invited my parents over. He would have been pissed if I didn't eat it. (FYI: he's not a fan of clean eating or even paying attention) So, I ate two. Made lots of roasted veggies but then had to make that my carb day, which I wasn't planning on doing. Going to Willoughby's on Park tonight, which is an easy place to eat clean too! Steak and veggies or Fish and veggies.0
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Great job, Nat! I don't think I would have been able to resist the ravioli!! Today, I'm roadtripping w/ Jack, and we packed some clean lunches and snacks. Dundore sliced roast beef with carrots and red peppers wrapped in romaine leaves.0
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EZ PZ Nat… you got that! What are you having good tonight?0
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NPB:Sounds like 2 great meals in 2 days...rock that out!
DJ: did you pull up next to cars and ask for Grey Poupon...fancaaaaay!
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It really hasn't been that bad. We had our ROG magnet party at the Works. Pizza & cupcakes. Not even tempted. Was pretty hungry around 2PM but feeling strong now This discussion has been closed.