Lessons from COVID 2020

It has been a weird time over these last few months, and many people are still trying to get to grips of the reality of COVID 19. But here are a few lessons I have taken away over this particular time.

  • ExerciseEveryone knows how important is it for our physical and mental wellbeing. Just move your body and move it often, it’s that simple (more like a reminder this one)
  • Anxiety is always with us –  No doubt anxiety levels have gradually increased over time, and you will never eliminate anxiety completely, but you can manage it through various activities such as exercise, meditation and artwork.
  • Family/Friends – Your family and friends are what is important and not material objects. Be present and don’t be caught up in all the hype of consumerism.
  • Being ‘connected’scrolling through your social feeds for hours a day is not being ‘connected’. Limiting our screen time and chatting face to face does wonders to our mental health.  A simple phone call matters a lot more than a like to a post.
  • Security – There is no such thing as security in life, things change, and we have to accept that and adapt to be able to move forward. This is the new normal.
  • Time is not unlimited – Don’t waste it, our time here is going faster than you think. Use it wisely. Watching 4 hours a tv a day will mean that by 65 years of age you wasted 9 years of your life.
  • Work – Are you living to work or working to live – food for thought.
  • Pastimes – Get a hobby outside your line of work. Don’t be that work, home, tv, repeat person.
  • Keep learning – Always strive to keep learning. If you are not learning, you are not living – Kevin James Breaux
  • Information overloadYes, there is a thing called having too much of it, turn off the news and the social media consume and get outside, get creative.

Don’t worry, we are all still trying to figure out this thing called life!

“Always strive to keep learning. If you are not learning, you are not living” – Kevin James Breaux

Food for thought.

Till next time, Stay Stoic,

SSC

The Stoic Gym Goer

Stoicism and physical exercise – are these two areas linked more than we think? People invest time in both areas to be better humans overall. The research has outlined a strong link between physical exercise and a positive mental state, and this is familiar to many. Therefore this post is going to take a slight detour.

Stoicism has been defined as the following  – “a philosophy designed to make us more resilient, happier, more virtuous and more wise–and as a result, better people, better parents and better professionals”. As outlined by Ryan Holiday, the idea of Stoicism is based around being a better human being through the following cardinal virtues.

“a philosophy designed to make us more resilient, happier, more virtuous and more wise–and as a result, better people, better parents and better professionals” – Ryan Holiday.

The gym for many people can be an intimating place, with everyone being very conscious of how they look. Therefore this is an environment in which one can practice being a better human being in more ways than one.

Wisdom – If you feel that a less experienced gym fellow is struggling with their training, you can try and help them out in any way you can.

Justice – Being kind, and good-hearted on the gym floor by not being selfish with the amount of equipment you use and making sure to wipe down after use.

Self-Control – Having the discipline to go work out regularly.

As you see, implementing stoic philosophy in a gym environment can be done helping you and fellow gym-goers on your fitness journeys.  

Food for thought.

Till next time, Stay Stoic,

SSC

Step by Step

Similar to my Sunday Newsletter, today’s blog post is about taking the small steps required to get to your objective in life. You cannot just wake up one morning and expect to have accomplished the goal be it setting up a business, finishing that garden project or writing a book. The process is about you taking the journey to get there, and not expecting another person to do it for you, cause you ‘deserve it’.

The process is about you taking the journey to get there, and not expecting another person to do it for you, cause you ‘deserve it’.

Yes, you may have struggled to get going before now, but the second-best time to start anything is right now. If you don’t start now, in 3 years, you will be saying, “Why didn’t I start this 3 years ago”. Starting does not mean you need to jump 100% into it either, starting now could be just to read up around the particular area, or watching a few YouTube videos. The key is to start small and keep consistent, Rome wasn’t built in a day.  

Find out how to implement the philosophy of Progressive Overload in you life.

Check out the books that may get you going on your journey!

Food for thought.

Till next time, Stay Stoic,

SSC

Return of the Gym

2020…..was it the year of the virus, or was it the year you started to focus on your gym training? Hypertrophy is a fancy word for building muscle, and we all know is quite difficult to do. This post will not go into the science but will give you guidelines on the what and the how.

2020…..was it the year of the virus, or was it the year you started to focus on your gym training?

The following are guidelines in which you can implement straight away

  • High training volumes are required (8-12 reps)
  • Have split routines will allow up to 4 sessions per week
  • 6-8 exercises per session
  • Rest Period – 2 mins
  • Use the 3:1 ratio when periodising. This involves 3 working weeks, followed by a deload week. A deload week is a reduction in volume, intensity or both to aid in recovery.  

Not sure about how you train that Core?

Food for thought.

Till next time, Stay Stoic,

SSC

The Sunday Stoic Shoutout #7

The weekly Sunday post on what is worth checking out in regards books, podcasts and much more!

Food for thought,

Stay Stoic,

The Stoic Strength Coach


Book of the Week.

The Rules of Life:A personal code for living a better, happier ...
The Rules of Life

Podcast of the Week


Article of the Week

You’re Gonna need a bigger boat


Instagram of the Week


Quote of the Week


The Sunday Stoic Shoutout #5

The weekly Sunday post on what is worth checking out in regards books, podcasts and much more!

Stay Stoic,

The Stoic Strength Coach

Book of the week

Podcast Episode of the week

Article of the week

https://stoicstrengthcoach.com/2020/07/09/strength-training/

Tweet of the week

Instagram of the week

Don’t feel like Squatting?

Squatting is a fantastic exercise for the lower body. It works everything from the quadriceps, adductor group, and glutes to the hamstrings and erector spinae. The squat is considered the number one bodybuilding movement pattern.

Squatting is a fantastic exercise for the lower body. 

With this in mind, one should always try to implement a squat pattern in their resistance training programs. Now you may be saying to yourself, ‘Does that mean I need to back squat every time I am working out?’. Not at all, there are plenty of options out there in regards to exercise selection for the squat. The following list is created so you can spice up your sessions while keeping the basics in place

Enjoy!

Barbell ExercisesDumbbell/Kettlebell ExercisesBodyweight Exercises
Barbell Back SquatGoblet SquatPrisoner Squats
Barbell Overhead SquatKettlebell SquatSquat Pulses
Barbell Front SquatDumbbell Squat and ReachWall Sits
Barbell X Front SquatOverhead Kettlebell SquatBasic Bodyweight Squat
Range of Squat Exercises

Food for thought.

Till next time, Stay Stoic,

SSC