3 Shorts Make a Write 2.0

Welcome back team,

This week is another instalment of '3 Shorts Make a Write'!

We are still chipping away the 'Base of Fitness' - if you haven't read the OG Base of Fitness, check it out here.

I'm going to run through 2 of the next points on the base this week:

• Water

• 10k steps per day

As these are simple principles, I've also got a short essay included for you at the end.

But first...

TLC

TUNE

Easier - Camelphat, LOWES, Sub Focus - I'm excited to run for the first time in weeks next week and I'm looping this in preparation!

LESSON

If you're clouded with indecision - just fucking start.

Indecision will clear when its enemy appears - action.

CONTENT

Spare 60-seconds for the GOAT - Khabib Nurmagomedov:

Now, into the next 2 parts of our base of fitness...

HYDRATION

WATER IS LIFE.

Water is crucial to every single cell in your body - I could go on, but the above sentence should be enough.

An easy way to calculate your daily water need:

• (Your BW in KG) x 0.03 = Boom.

An easy way to consume your daily water need:

• Over-invest in a water bottle and take it fucking everywhere!

2 things you will notice right away when you increase your water intake:

• Your face will visibly look fresher. Puffy/dark eye shadows will clear up. I used to make bets with my clients as to how long it would take them to notice these changes - for most, less than a week!

• You will rise in the morning 'fresh'. Having sufficient water levels in your most dehydrated part of the day will help you rise with energy and vigour.

10k STEPS

10k steps per day - you’ve heard it, but let me tell you why.

The reasons are 2 fold:

• Building endurance

• Recovery

1 - ENDURANCE

Walking is slow running - it will help build your cardio fitness base.

Let’s compare it to a squat:

If you can squat 100kg for 1 rep (sprinting), then you train to squat more at say 60% of that (walking) for more reps.

It’s the same principle.

10k steps p/d is a low-cost, low-impact way of building your endurance.

Why is it neglected? It ain’t sexy.

Psst - its long-term results are sexy AF.

2 - RECOVERY

This is where it gets even cooler.

Walking is a 2-for-1 deal.

Ever recovered and built endurance at the same time?

Enter 10k steps p/d.

Whilst building cardio endurance, you’re also:

• Self-massaging

• Lightly stretching

• Promoting circulation

• Promoting nutrient distribution

• And increasing your O2 consumption

Still not convinced about walking?

In May, I ran a 105km ultra-marathon.

I rarely ran more than 30km during training and only once ran 50km.

But I walked 120k steps/120km per week.

The proof is in the pudding - I ran every single step of that 105km ultra.

Now that we have covered the important bits, I'd like to leave you this week with a small essay I wrote earlier this year...

Running towards discomfort to seek comfort

Your world idolises and seeks comfort.

Ultra runners take steps towards the opposite.

They are willing to beat down their minds (by beating down their bodies) into near submission.

They expose and craft who they are as humans.

Running extreme distances pulls back the veil on hard to find parts of yourself.

If you like what you see?

Great, reinforce it by coming back.

If you don’t like what you see?

Great, change it by coming back.

If you return enough, you’ll find the passion many before you have.

Once you have tapped into the passion of running, it will teach you everything you will ever need.

Until next week - Take care, but be risky xoxo