Just 3 things w/e 1/8/21


We’ve all heard of FOMO – Fear of missing out, that nagging feeling that if we say no to something, that we’ll miss out on something epic and amazing and, we’ll live in constant regret forevermore. But have you heard of it’s partner in crime: FOBO?

The fear of better options was coined at the same time as it’s more well known partner but despite being less well known, it’s also just as powerful a force on our attempts at making progress.

The fear of better options is that niggly part of your brain that gets distracted by shiny new options. The part that thinks the grass is always greener elsewhere. It’s more concerned with what you’re not doing than with what you are.

And the problem here, of course, is that instead of focussing on doing what you are doing to the best of your ability, you’re constantly being pulled off course by the promise of better options.

Instead of focussing on eating more protein and veggies, and stopping when you are satisfied, you wonder if you should be doing keto. Or maybe intermittent fasting, or maybe that blood type diet might be the right one… (it isn’t btw).

Instead of focussing on doing your current program to the best of your ability and trying to get a new PR on something each session (increased reps, load or both), maybe you should be doing that thing you saw in IG. Or maybe you should do the workout in that new book you saw recommended.

And while some experimentation is necessary to help you figure out what works best for you, you can only really figure it out if you actually do the thing for long enough for it actually give you enough info to make a good decision. And that doesn’t happen in 1 or 2 weeks. That takes 4-8 weeks of consistent, honest effort being put into whatever nutrition and training option you’ve chosen. Then, and only then, can you decide whether a switch is necessary.


Doing something, anything, is better than nothing.

I used to think that if I couldn’t get into the gym for, at the very least, a full hour in order to do my program then there was no point in even bothering. But that’s a pretty fixed mindset point of view. It’s something that I’\ve worked hard to get past in many areas, and having both become a dad, and the effects of a global pandemic have helped reinforce what I’d come to learn: that is that doing something is always better than doing nothing.

You see, in both training and body comp, change is gradual. It’s the cumulative effects of many many efforts stacking up on each other over a long time. And even doing a little something, even if it’s not “optimal”, adds a little more to the stack.

The other benefit that making sure you do something at each time you’ve set for training, is that it helps reinforce the habit of training that you are trying to build. If you only ever train when the time is ideal and the conditions perfect, is that the habit isn’t getting the consistent practice to make it stick. In fact, I’d argue that doing something on the days that don’t go to plan is far more important than those sessions that go perfectly to plan. These are the times that really work to reinforce your new habit and add a little more to the plus column that leads to your goals.

8 pushup variations

Pushups are a staple of my client programs, and they are a wonderful exercise, helping to build upper body strength, core strength and can build muscle mass and endurance.

But they can get a bit boring if you are able to get a reasonable number done per set. And the benefits will start to tail off as you become more efficient with them.

So here are 8 pushup variations (well, the standard version for reference, plus 7 variations) to add a little variety to your training to help keep things fresh.

Stay strong,


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