fitness

by Winston Ash on #Fitness

Intermittent Fasting

Day 3

The hunger started early. Was not expecting it. My stomach growled it’s frustration. Flung into this system without preparation. Yet I persist.

Getting through the beginning is hard. No easy way but to do it. Summon up willpower by making it simple to win. Keep no sweets in the house. Allow nothing to distract you from the course. Focus on the outcome. When it gets unbearable. Crack don’t break. Then jump back on the bandwagon. Having the plan in place for when you crack is key. It allows you to refocus your energy.

On the other side is the promised land. Sculpted abs, no cravings, and in tune with nature. Getting there is going to take strength — hope I have enough.

 

What’s My Plan?

 
Target selected; run a marathon. Each time I say it, the universe hears me. My pledge grows deeper. Faced with the possibility of failing my resolve strengthens. Deep down I glare at my demons. Not today, not ever will I let them win.
 
No plans. Do it. Fight and keep fighting. When I cross that finish line. I conquered this demon. [Tweet “Until then: I fight; I struggle; and, I keep going.”]
 
by Winston Ash on #Fitness, Business

Liberating Feeling

Fitness

Another milestone. Ran 2 miles non-stop outside. Felt amazing. Love that I can get on the road and run. Freedom. Free to go wherever my legs can take me. It’s a liberating feeling.
 
I signed up for a training program on RunKeeper. 10K in under 55 minutes. Seems like a good goal. Attainable. Works out perfect too. The 10K I want to run next is July 1st, 2017. The Great American Weekend race. Pretty excited about it.
 
Day 1 of 61 down. Feeling good.
 

Running Gear:

Nike Free Shoes
 

Reading

Bought a stack of books this weekend. Six to be exact. Love when a plan comes together. I’m diving deep into business books with a lean towards management and marketing.
 
The book I started with: DotCom Secrets by Russell Brunson
All I have to say is wow. I am a visual person and need to have words and pictures to understand information. So, this book is perfect. It takes a hard subject, funnels. And breaks it down into bite-size pieces. I’m half way through the book. I plan on reading it once and then using it as a reference guide. Setting up the funnels and implementing in my business. I’ll document and experiment as I go.
 

Business: Ash Media Empire

Finished implementing my model onto Instagram and it is doing amazing. That part of my business is now on a system that takes me less than 2 hours per week to maintain. The important thing is that I engage with each person that comments, likes, or shares. Automate what I can. Personalize the rest.
 
Had a client reach out to me last week. Decent call. Gave good information and fielded questions. The ask is a bit out of my wheelhouse. But I plan to turn it into a Marketing Strategy and Social Media play. We’ll see how that turns out.
 

Up for this week:

  • Create landing pages for ads;
  • Draw out sales funnels;
  • Put system in place for Twitter; and,
  • Follow-up with contacts about Coffee Talk with Founders.
 
 
 
 
by Winston Ash on #Fitness

Luke Lives on 5K

My first 5K run ever. An amazing time and a great cause to support. Very happy I signed up and did it. 

Here are some highlights. 

Oh, I forgot, came in last in my division. But that means the only place to go is up 😉. 

​​

 
by Winston Ash on #Fitness, Business

Conditioning

Are you really tired? 

Your mind decides you are done before your body even gets started. 

The body is set up to protect itself and do the least amount of work. 80/20. But sometimes you just have to put in the extra effort. That hour in the gym is the difference between winning and losing. That time spent in class learning about grammar matter. 

Know the rules. Put in the work. Then remix it. Put your spin on it. 

No one can see the world through your eyes. And we desperately want to know what’s on your mind. Tell the world your story.

 
by Winston Ash on #Fitness

The moment

… I decided it was done.

No matter what came in between. I would do it. 

This has happened before. The point where no excuses matter. No pain can stop me. Nothing but success will fill the void. 

Hard work. Long hours. Lots of reading. Whatever it takes. 

Is it willpower? No. 

It is something simpler than that. It’s knowing. 

Knowing in my soul.

Knowing it can be done. Knowing it’s been done. Knowing there’s a process. And knowing that if I do the process than the outcome is a given. 

The rest, just the price. 

The moment is now.

 
by Winston Ash on #Fitness

Bad Form = Pain?

Self-diagnosed strained Achilles tendon. I am pretty certain that is what I have. The pain only shows up after I’ve run 3+ miles. When it’s time for my next running session I am barely able to get a mile before it kicks in.

And I will not let this pain beat me. I cannot get injured again. Being on the bench eats at my soul. So, I take it easy for a few days. Let the tendon heal. Add in some intense stretching and foam rolling too. Usually, it works.

The question

How do I prevent this pain in the first place? My initial analysis points to an issue with my form. But that cannot be the problem because my weekly mileage is increasing 🙂 yet the problem only occurs on the long runs.

The second theory is that as I get into the longer runs my form degrades to the point of triggering this problem. This is more likely. Thinking through the issue.

Do you see my dilemma? If theory #2 is correct, how do I prevent this from occurring?

My thoughts:

  1. Better and targeted pre- & post- training stretching
  2. Calf strength training
  3. Review my form by videotaping my next long run

Any ideas would be helpful.