3 Word Hacks

Reminders for 2023

Reflecting

I love evidence-based white papers about health and fitness but once I’m convinced of the data, I no longer struggle with the science as much as keeping on track with the habits.  So I need reminders.  The simpler the better.  Here are some where I’m totally convinced but need to remind myself to stay on the right path.  Skip where inapplicable; these are intended as radically simplified reminders for myself and anyone else who is already working on these disciplines. IYKYK.

1. Sleep 8 hours.

2. Wake up early.

3. Catch every sunrise.

4. Weigh myself daily.

5. Observe over judging.

6. Eat enough protein.

7. No ultra-processed food.

8. No refined sugar.

9. Six eggs daily.

10. Control my breath.

11. Lift heavy things.

12. Knees over toes.

13. Push don’t pull.

14. Catch, drive, release.

15. Don’t skip workouts.

16. Multitasking never works.

17. Whenever practical walk.

18. Say “no” more.

19. Discomfort is okay.

20. Don’t jerk triggers.

21. Apply even pressure.

22. Shoot it twice.

23. Tap out quickly.

24. Take every advantage.

25. Imagine Sisyphus happy.

What am I missing? Comment with your favorite 3 word reminders.

Training

This morning’s whiteboard:

As many as possible in 3 minutes

50ft Walking Lunge 50s
50ft Bear Crawl

Rest 2 minutes

As many as possible in 3 minutes
Burpees

Rest 2 minutes

As many as possible in 3 minutes

50ft Walking Lunge 50s
50ft Bear Crawl

Last run of the year:

Fueling

Here’s a great side for a steak dinner – grass fed and finished split marrow bones:

They are packed with calcium, zinc, iron, vitamin A, omega 3 fatty acids, and collagen.  I have a strong aversion to collagen in drinks, but like it in bone broth and love it in marrow.

Supplementing

Intermittent fasting is popular and can be useful as a tool to restrict calories.  But for the most part I care far more about what I eat than when I eat.  I don’t eat anything after dinner, which is my mild form of IF.  But caffeine is the opposite – I can’t find what’s wrong with it, if anything, as long as it is consumed only well before bedtime.  I mostly avoid it after noon and have a strict 2 PM cutoff.  I’m sleeping great so that is working for me, but if you have any trouble sleeping, just keep moving up that caffeine cutoff.  How much is okay?  I take 300 mgs before my first workout and another 200 before my second, which has not caused any adverse effects that I’m aware of and helps me amp up for maximal effort.  There’s also some evidence that it works well with certain other supplements. 

Measuring

I’m looking forward to all of the data I’m about to get from the Pioneer Performance Center, including seeing if their body composition analysis aligns with my home InBody stats.  I’m not that interested or worried about anything right of the decimal, but hope I have not been lying to myself with wildly off numbers.

Closing

Always fun to get encouragement from one of my CrossFit heroes.  Took her two seconds to make my day: