Hey guys, I hope today went well for you. It was a bit hectic for us because our toddler Dimitri was under the weather! Oh well, we got through the day and he’a a bit better now. Tomorrow will be a fresh start again. This day just made me think how our plans don’t always go by the way they’re drawn!

Regardless though, we ate well as usual, and can always squeeze in a bit of mandatory movement in the day.

Here’s my Day 11 TIP: If you’re short on time and can’t have that formal workout session you had in mind, just take a few minutes to be active in some way. You can walk/run the dog, take a work break and do some stretching, or go for a digestive stroll after dinner. Just this will make you feel much better than sitting down.

If you can feel like exerting yourself a bit more, no need to go anywhere or have any equipment. Your body is a wonderful gym that can do tons of challenging exercises, anytime, anywhere! It is best to focus mainly on functional strength movements, meaning exercises that use many muscles and are useful in the real-world. Some of the essentials are pull-ups, pushups, squats, lunges, planks and sprints. Each can be modified to go from really easy to quite difficult. Mix and match them up, change the tempo, do your max in a set time – there are many ways to derive benefit from movement while keeping it fresh and interesting.

The real beauty of these is that they can be done anytime, on-the-fly, and really give you a good boost. Experiment and have fun!

Now I also know that you’re supposed to ‘listen to your body’, but my brain says ‘don’t be a pussy, and just lift the fucking weights’, and that’s just what I do.
–Mark Rippetoe (one of the most respected strength coaches in the world)

My grandmother started walking five miles a day when she was sixty. She’s ninety-seven now, and we don’t know where the heck she is.
–Ellen DeGeneres