Transformation: Dedication

After a week of consistent exercise and getting at least 7 hours of sleep each night, I can already feel myself having more energy and feeling better about myself.

About a week ago, after my wife and I returned home from date night; it was pretty late but I still found it in me to get my workout done and get to bed at a decent time.  It was a struggle at first thinking that I would have the energy to get through my routine but in the end, I’m happy I did it.  One thing I always try to tell myself is that doing something, regardless of what kind of exercise it is, is always better than doing nothing at all.

My goal, for now, is to continue being consistent with my workouts over the next few days.  I’ll be traveling to the East Coast for a friend’s wedding the beginning of August so I’m hoping my consistency doesn’t take too much of a hit while I’m away.  However, when I come back I plan on shifting things a bit and add more weight training to my workouts. Right now my workouts consist of Movement Prep, High-Intensity Interval Training, and PreHab.

Movement Prep

I like to start my workouts with about 10-minutes of Movement Prep.  Movement Prep, in short, is a series of dynamic movements that help prepare your core and nervous system for physical activity and strengthens the body.  Its made up of a few movements but its a great way to get the heart rate going.

HIIT

After that, it’s on to High-Intensity Interval Training.  HIIT is mainly cardio that consists of high-intensity exercise intervals mixed with short low-intensity rest periods.  I have about 2-3 custom HIIT circuits that ranges from 20-30 minutes depending on the one I choose.  I tend to lean towards the routines that include dumbbells or some kind of weight, although for this type of exercise body weight is sufficient.  However, there are a ton of different HIIT routines that can be found on the web.  Regardless of your fitness level, it’s very easy to find one that fits your lifestyle.

Prehab

Once I’m done with the interval training, I like to close out my workouts with Prehab Core work on the Physioball (also known as a balance ball, fitness ball, exercise ball, stability ball, etc.).  Prehab is a series of exercises that one does to help prevent injuries.  It mainly consists of movements geared toward increasing mobility, balance and joint functions to lower the risk of injuries with a focus on the core.

Focusing on these three areas keep me in line and on the right track; especially when I’m just getting back into the groove of things.  The great thing about these three areas of is that you don’t need a gym or a lot of equipment and they can be performed in the comfort of your own home.  At the end of the day, there are no excuses.  The goal is to just move.

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Michael Jereld

Freelancer Writer / Editor / Graphic Designer / Podcast Host.