👋 Hey. Welcome to issue #148 of The Everyday Athlete Newsletter.
Here are my 3 favourite ideas, learns and resources to help you improve your performance this week (4 min read):
🏋️ Why I've been training more at home than at my own gym
You’re hit with a surge of motivation.
It’s time for a health kick, you say.
The healthy recipe books come out. 60-minute gym blocks get put in the calendar. Amazon’s putting some fancy glass Tupperware on your doorstep tomorrow.
We’re on.
Week 1: Nail it. Feelin' good. All goes to plan. You’re sore. But you’ve dropped 1.5kgs already. Let’s go.
Week 2: Momentum. Another week in the bag. But a few Saturday beers have you a little less inspired to food prep on Sunday.
Week 3: It’s EOFY. You’ve got work deadlines. And only get to the gym twice. It’s your second night of eggs on toast for dinner. In a row. Not the end of the world. But that motivation’s slipping.
You see where this is going…
We plan for perfect.
Then life happens. And we abandon everything because our "perfect" system can't handle imperfection. And we fall off.
So whenever a new client starts with me, we build their fallback plan (before we build their full plan).
- 🏋️ A doorway pull-up bar at home so you can knock out 10 minutes when you can’t get to the gym.
- 🥘 Quality meals in the freezer when there’s no time to cook.
- 🏥 An emergency lunch drawer at work stocked with canned fish and legumes, nuts, protein bars. Maybe not Michelin-star worthy, but real food that won't spoil.
Lately for me it’s been:
A couple kettlebells at home, a few Dinner Ladies in the freezer, and a canned tuna + lentil + sriracha sauce combo that can be whipped up in 2 mins for lunch.
In fact, I’ve been training more at home over the last few months than at the gym.
And I own a gym…
But with a bit going on, it’s just so convenient...
A 45-minute session at home is 45 minutes. A 45-minute session at the gym is 60+ with the admin (travel, getting changed, waiting for equipment, etc).
Many think these fallbacks are us allowing ourselves to lower our standards. Go easy on ourselves.
And yeah if you're trynna win an Olympic gold medal and health and performance is your job, it probably is.
But for 99.9% of us, these fallbacks are actually about maintaining our standards when life gets messy.
They're the difference between consistency and inconsistency.
And consistency is the most important thing.
So if this hits, maybe you need to remind yourself:
The goal isn't perfection. It's progress that survives the chaos.
Where do you get tripped up? Where do you need to build a fallback?
🏋️ Wanna buy a gym?
Speaking of this gym I own, it's officially for sale.
(if you want the recap of why, go here)
She's:
- 💃 Beautiful (if i don't say so myself)
- 🛠️ Premium modular gym (a fully thought-out system)
- ☀️ Completely off-grid (fans, lights, power from solar + battery)
- 🏋️ Quality equipment designed for the space
- 🔒 Secure AF
- 🛻 Ready to drop anywhere
Could work well for farms wanting a home gym, sports clubs, or retreat centres.
If you, your club, or anyone you know might be interested, reply to this email and I'll send you all the details 🙂
🧠 8 weeks, one supplement: sees Alzheimer's patients improve brain function
A pilot study dosed 19 patients with Alzhiemer's with 20g (4x typical dose) of creatine monohydrate for 8 weeks.
And saw improved:
- 🔋 Brain energy supply increased massively: Brain creatine levels shot up 86%, giving brain cells heaps more fuel to work with
- 🧠 Memory got better: They could remember things better and recall them faster
- 👀 Mental processing improved: They could read and recognise things more quickly and accurately
- 🎯 Focus strengthened: Better attention span and ability to ignore distractions
All in just 8 weeks with a safe, cheap supplement.
In a group where cognitive function is usually a one way street downward.
Unusually positive early research when the Alzheimer's research world typically considers slowing the decline a win!
That's it!
Have a great weekend 🤙
Matt
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The Everyday Athlete Newsletter is not a licensed health service nor a substitute for professional health advice, treatment or assessment. The information shared in this email is general and written for a specific audience. If you’re struggling, please see a healthcare professional.
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