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4.30.2021

Swagger Like Sterling in 600 Seconds

I stumbled on a workout that Sterling Brown does and it's delivered great results. Give it a tri(cep).

LAST PARAGRAPH FIRST FOR FITNESS: LOOK. THIS ISN’T FOREVERYONE. BUT IF YOU’RE LIKE ME (OR NOT AT ALL LIKE ME) AND THOSE PROBLEMS RESONATED WITH YOU, GIVE IT A LOOK. IT’S A SOLID WORKOUT, YOU GET A NICE BURN ,YOU SHOULDN’T SWEAT THROUGH YOUR CLOTHES AND IT’S OVER AND DONE IN 10 MINUTES.

 

PEOPLE THAT KNOW ME WELL KNOW I’M BUSY. I KEEP 4 CALENDARSIN MY PHONE (WIFEY, EXTENDED FAMILY, BUSINESS AND NETWORK). I DON’T DO POP UPEVENTS, NO ONE STOPS BY UNANNOUNCED AND VERY SELDOM ARE THERE SPUR OF THEMOMENT ACTIVITIES.

THIS IS INTENTIONAL. I’M A MAN WHO LIKES A PLAN.

I’M ALSO VERY PROTECTIVE OF WHERE I SPEND MY TIME, WITH WHOI’M SPENDING IT AND FOR WHAT REASON. A BIG REASON IS BECAUSE I DON’T HAVE A LOTOF IT.

USING A TRAILING THIRTY-SIX MONTH ANALYSIS OF ALL MYENGAGEMENTS, THE DATA SUPPORTS THAT I SPEND 68.2 HOURS PER WEEK AT WORK ONAVERAGE. THIS MIGHT NOT SEEM LIKE A LOT TO SOME. FOR THOSE OF YOU BURNINGTHROUGH 70+, WHAT CAN I SAY, YOU’RE A BEAST. I KNOW MY LIMITS.

FOUR THINGS ON THIS POINT 1) THIS IS CLOSE TO DOUBLE THENATIONAL AVERAGE 2) THIS IS ACTUAL PRODUCTIVE UTILIZATION, NOT COMMUTING OR JAWJACKING AT THE WATER COOLER 3) I DO WHAT I LOVE SO THIS HARDLY FEELS LIKE WORK4) I HAVE A HEALTHY HAPPY MARRIAGE FILLED WITH LOTS OF DATE NIGHTS, FANCY FOODAND MAKING OUT.

OK. THERE’S THE CONTEXT, HERE’S THE CONTENT.

ONE OF MY BIGGEST CHALLENGES IS MAINTINAING MY HEALTH ANDFITNESS GOALS.

BACK IN 2018 I SAID

THIS IS IT. I’M GONNA GET MY COLLEGE BODY BACK.

BOUGHT ALL THE GEAR. ALL THE SUPPLEMENTS. SIGNED UP FOR THISRITZY GYM WITH STAINLESS STEEL DUMBBELLS AND FOR ABOUT 2 DAYS I WAS KILLING IT.THERE I WAS…WAVING AT ALL THE STAFF, DOING SLY HEAD NODS TO ALL MY NEW FRIENDS(MAY HAVE ALSO BEEN EMPLOYEES), BLASTING MY AIRPODS, FROWNING FOR NO REASONOTHER THAN TO LOOK LIKE I’M IN BETTER SHAPE THAN I FEEL RIGHT NOW. DAY THREE. I’MTOAST.

I GOT THIS THING MY TRAINER BUDDY CALLS DOMS (DELAYED ONSETMUSCLE SORENESS). THAT PUT ME OUT FOR 4 DAYS. SUCKS.

 

THEN LIFE HAPPENS. WORK HAPPENS. TURNOVER. FAMILY.BIRTHDAYS. FUNERALS. FIRE ALARMS.

DEADLINES. SURPRISETICKETS TO THE BALL GAME. SURPRISE TRIPS TO HOME DEPOT. YOU GET IT.

NOW IT’S BEEN 3 WEEKS. I HAVE FORGOTTEN ABOUT THE GYM.THAT’S WHEN THAT ACH WITHDRAWAL HITS AND THE STING IS HARD. THAT MEMBERSHIP ISNOT CHEAP AND NOW I’M DOING THE QUICK AND DIRTY MATH OF MONTHLY MEMBERSHIPDIVIDED BY 2 DAYS OF USAGE…FUUUUUDGE.

ROB, YOU SAID YOU WERE GOING TO GET AFTER IT, GET AFTER IT.

 

OK I’M BACK IN THERE. I’M TIRED. BUT I’M GOING TO DO THIS.I’M RUSHING. NOT DOING THE EXERCISES RIGHT. I’M PICKING COMPLEX ROUTINES WITHBANDS, BARS AND BELTS. AND I’M ALWAYS OFF BALANCE.

(INSERT SELF TALK)

SHOULD I GET A TRAINER?

GOSH NO – YOU’RE ALREADY ONE MONTHIN THE HOLE. NOW YOU’RE GONNA SPEND MORE MONEY WHEN YOU CAN’T EVEN SHOW UP FOR5 DAYS?

BUT THE ACCOUNTABILITY MIGHT HELP?

HOW ABOUT ACCOUNTABILITY, DOOFUS?

TRUE. TRUE. WELL, WHAT AM I DOING WRONG?

WELL, FOR STARTERS YOU’VE BEENSITTING HERE AT THEY GYM TALKING TO YOURSELF IN YOUR HEAD INSTEAD OF ACTUALLYWORKING OUT.

(END SELF TALK)

 

FAST FORWARD 10 DAYS… INJURED AGAIN.

THIS TIME PLAYING BASKETBALL WITH THE SPAWN OF JORDAN,O’NEAL, GARNETT & RASHEED.

 

WELL, THIS IS ALL GOING ACCORDING TO PLAN.

TIME PASSES. DING. ANOTHER UPDATE FROM MY NIFTY PHONEREMINDING ME OF THIS SUNK COST I’VE CREATED.

 

GUILT SETS IN. I’M BACK. I CAN’T LIFT 30% OF WHAT I USED TOBE ABLE TO. THIS FEELS AWKWARD.

UGH. NOW I’M REGISTERING THE SIDE EYES FROM THE GUYS SIZINGME UP. SEE, THERE’S THIS SECRET UNSPOKEN LANGUAGE IN THE GYM.

IT GOES LIKE “LET ME SHAME THE SHIT OUT OF YOU FOR WANTINGTO BETTER YOURSELF”

AND I’M LIKE…

HMMM…WAIT, DID YOU WANT TO USE THIS PIECE OF EQUIPMENT ORARE YOU JUST MAD ALL THE TIME? SHOULD I JUST GO?

AND THEY’RE LIKE “ACTUALLY NO, STAY SO I CAN FLEX MY PRIDEAND BE ELITIST BECAUSE YOU’RE STARTING LATER THAN I STARTED AND IT FEELS GOODTO SEE YOU SEEING ME SEE YOU”

LET US RECAP THESE PROBLEMS.

P1 – WAY TOO HYPE.

P2 – WAY TO COMPLEX.

P3 – TIME IS HARD TO COME BY.

P4 – RUSHING YIELDS INJURY.

P5 – SHAME ZONE.

P6 – SUNK COST.

 

AFTER PAYING MORE THAN A MORTGAGE ON MEMBERSHIP DUES, ILOGGED INTO MY ACCOUNT AND FOUND THAT I ONLY WENT TO THE GYM 11 TIMES.

 

BUT I FOUND A SOLUTION TO MY CHALLENGE.

SO HERE’S THE STORY OK. I HAVE THIS WEIRD FAN BOY CRUSH ONSTERLING BROWN. YEAH I KNOW. OH, YOU TOO? FASHO! SO YES – HE DROPS THIS SWIFTAND SIMPLE WORKOUT ON HIS PAGE.

AND I TRIED IT.

IT WAS PERFECT.

 

 

HERE IT IS. THE PYRAMID.

 

50 JUMPING JACKS

40 SQUATS

30 PUSH UPS

20 BUTT UPS

10 BURPEES

 

HE MAY HAVE SAID SOMETHING ABOUT DOING THIS THREE TIMES BUTI DIDN’T HEAR THAT PART.

 

LOOK. THIS ISN’T FOR EVERYONE. BUT IF YOU’RE LIKE ME (OR NOTAT ALL LIKE ME) AND THOSE PROBLEMS RESONATED WITH YOU, GIVE IT A LOOK. IT’S ASOLID WORKOUT, YOU GET A NICE BURN, YOU SHOULDN’T SWEAT THROUGH YOUR CLOTHESAND IT’S OVER AND DONE IN 10 MINUTES.

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