Hey !

I hope you’ve had an amazing week.

It was my first full week back in the gym this week.

Getting back into the swing of it was awesome.

I can't remember the last time I trained 5 days a week.

Probably somewhere around March this year😂.

Anyways there have been a number of great takeaways.

Which is what this weeks email is going to be about.

TRAIN HARD, TRAIN SMART, UNDERSTAND AND OVERCOME LIMITATIONS.

Read time- about 90 seconds.

Enjoy!

TRAIN HARD.

Yes. Training hard is important. So what does it mean to train hard? It all depends on the individual. Training hard means lifting heavy weights and doing heavy cardio. It needs to be hard for you but not so hard that you can't do it. Train hard for you. So someone could find 5 push ups really easy but you could find them hard. So do hard FOR YOU. Not hard for your gym buddy or someone else. Super super important.

TAKE AWAY- Training hard can mean different things for different people.

TRAIN SMART.

This ties into doing the exercises you know you can do. That's the first step. The next part is the amount of time to train. Doing anything over an hour means needless time gets wasted. It doesn't mean you have to go for an hour. It just means you shouldn't go past an hour. A hard cardio session can be done in 15 minutes. It just goes to show that you don't need to spend every waking spare moment in the gym.

TAKE AWAY- do exercises you can do and spend 3-5% of your week in the gym.

UNDERSTAND AND OVERCOME LIMITATIONS.

This means working with the way your body moves. You might only be able to do a quarter squat with a bar on your back without being able to go any further. That is 100% ok. Do what you can do and then build on it. Try to get to half over time. Once you get to half try going to three quarter and once you reach three quarter try getting to a full squat. Use the signal for doing part of the movement correctly as a way to go to the next hardest part. Gently advance yourself and be patient.

TAKE AWAY- use movement as a way to gently advance yourself.

Cool humans look after cool humans. If you really enjoyed this email today be sure to forward it on to them to spread the love.

We all progress at different rates on our journey. Never compare yourself to anyone else. Only compare yourself to the person who you were yesterday.

If you’re continuing to get better then you’re winning.

Swe you next week 😊.

Danny Sayers.

FIT FROM THE HEART.