Today I'd like to offer you a simple tool that helps you to make your workouts work for you and not against you. It's called the 4R checklist.
The 4R Checklist
Hw often do we feel like we don't want to work out, we're tired, even exhausted, our bodies may be aching and muscles hurting — but we still go and work out? Even when we know this wasn't the best thing to do, it's hard to listen to that voice that tells us to rest.
But your workouts should help you get stronger and healthier… And it is possible. The best thing — you don't have to do anything extreme.
If you're using the 4R checklist, your workouts make you feel great and your health will improve. This is how you should be able to to describe your workouts:
Reasonable: Do Your Workouts Work For You?
👉REASONABLE. Your workouts have to work for your body. Can your body handle those 3+ crossfit workouts a week, 5+ long cardio sessions, daily HIT? How do they make you feel? If you can't handle that load (which is often on top of full-time job, parenting, lack of sleep), it's not reasonable. 👆🏻Currently reasonable for me: ~3-4 strength workouts a week, one yoga, daily walking. 30-min jog a few times a month.
Results: What Are They And Do You Achieve Them?
## 👉RESULTS. Most of the time we think about results in terms of LOSS: Weight loss, fat loss or inch loss… Let's change it and see what there is to GAIN. Energy, strength, better health, confidence? Our workouts should give us those things first and foremost.
Recovery: How Are You Feeling After and Between Your Workouts?
## 👉RECOVERY. Our workouts are only as good as our recovery. No point in crushing hard if we don't recover from it. If the body is constantly depleted from food or rest, it simply can't get stronger.
Reflect: What Went Well and What Didn't? What Should You Change?
## 👉REFLECT. We should always check in with ourselves to see how we're doing. Did I do one too many workouts this week, that's why I'm exhausted? Have I been doing too much cardio and that's why my sleep is crap?
New program coming soon!
I'm teaching more about the 4R's (amongst many other tips and tools) in my upcoming program, Body & Mind Liberation Project. Make sure to check out my Instagram tomorrow and visit the blog too, if you want the details!
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