January 2026

Morning run logged: 8km in 42 minutes. The park trails were wet from overnight rain, and I had to adjust my stride on the slippery gravel patches near the creek. Made me realize how much I rely on consistent conditions. When the surface changed, my form got sloppy. Mental note: train in different conditions more often.

Meal prep took longer than expected. I overcooked the chicken breast by three minutes because I was reading an article on form correction. Classic mistake—trying to multitask. Threw it out and started over. The second batch came out perfect at exactly 18 minutes. Small lesson: if I'm going to do something, I should actually do it, not split my attention.

Afternoon session was upper body. Bench press felt strong: 4 sets of 8 at 85kg. Added one extra set of shoulder presses because I had ten minutes left and felt good. Sometimes the plan needs a small adjustment based on how the body feels, not just what the spreadsheet says.

Recovery check: foam rolled for 15 minutes after training. My left IT band was tight from yesterday's leg work. I used to skip this part and wonder why I'd feel stiff two days later. Now I know—recovery isn't optional, it's part of the process. Ice bath for 8 minutes at 12°C. Still hate it, still do it.

Skipped the evening protein shake. Not because I forgot, but because I wasn't actually hungry and my macros were already met from dinner. Old me would've forced it down out of routine. New approach: trust the data, trust the body.

Had a short conversation with the guy who uses the squat rack every Tuesday and Friday. He asked how I stay consistent. I told him: "I show up even when I don't feel like it, but I also rest when my body tells me to. The discipline is knowing the difference." He nodded. Not sure if it helped, but it was honest.

Tomorrow: legs and core. Planning to test a lower weight, higher rep scheme on squats—12 reps at 70kg instead of my usual 6 at 95kg. Want to see if volume work improves my endurance without sacrificing strength gains. Small experiment. We'll see.

#fitness #training #discipline #recovery #consistency

Morning started at 5:45. Cold air hit different today—sharper, almost metallic. I could hear the neighbor's dog two blocks over while I laced up my running shoes. That kind of quiet makes you notice things you usually miss.

Did my usual loop through the park. Three miles at an easy pace, focusing on form rather than speed. Saw the same guy at the water fountain, the one who always nods but never speaks. Today he said "good form" as I passed. Small moment, but it reminded me that people notice the work even when you think you're invisible.

Here's what I got done:

• 3-mile run (recovery pace)
• 20 minutes mobility work
• Meal prep for the next two days
• Foam rolling (finally)

The mobility work is where I saw improvement this week. Last Saturday I couldn't touch my toes without my hamstrings screaming. Today I got palms flat on the ground. Not because I'm suddenly flexible—it's because I've been doing five minutes every single day instead of cramming it all into one painful session on the weekend.

Made a mistake with yesterday's leg day though. Pushed too hard on the squats and my right knee felt it this morning. Pride gets you hurt. I should have dropped the weight when my form started breaking down on set four. Instead I ground through it and paid for it today. The discipline isn't just in showing up or pushing hard—it's in knowing when to back off.

Tried something new with meal prep. Instead of cooking everything Sunday night, I did proteins today and I'll do vegetables tomorrow. Keeps things fresher and doesn't turn the whole process into a three-hour ordeal. Small change, but it made the task feel less like a chore.

Recovery is training too. That's easy to forget when you're chasing numbers. Today was light work on purpose. Tomorrow I'll hit it harder, but only because I respected the process today.

Tomorrow's plan: Upper body strength, eight hours of sleep minimum, and I'm finally going to organize that workout log I've been putting off.

#fitness #discipline #recovery #training #consistency

Early morning session at the track. Cold air hits different when you're halfway through intervals—makes you realize how much your lungs have to work. Today was 6x800m with 90-second rest. The third repeat always feels the worst, right when your body starts questioning the whole plan. But I kept the splits consistent, and that's the win. A guy running on the adjacent lane nodded at me after the fifth one. No words, just that quiet acknowledgment that we're both out here doing the work.

After the workout, I stretched longer than usual. Not because I felt sore, but because I've been skipping it lately and my hamstrings are reminding me. It's easy to cut corners on recovery when you feel strong, but that's exactly when you need it most. I sat on the track for an extra ten minutes, foam roller in hand, and worked through the tight spots. Boring? Sure. Necessary? Absolutely.

Breakfast was simple: scrambled eggs, toast, black coffee. I've been experimenting with adding a bit more carbs in the morning on hard training days, and it seems to help. Small adjustments like that don't sound exciting, but they add up. Nutrition isn't about perfection—it's about finding what works and sticking with it.

Midday I reviewed my training log from the past month. One thing stood out: I've been consistent with the runs but inconsistent with strength work. Two sessions one week, zero the next. That's the pattern I need to break. Discipline isn't just showing up when you feel like it; it's showing up when you don't. So I scheduled three strength sessions for next week and set reminders. If it's on the calendar, it happens.

The afternoon was quieter. I spent some time reading about periodization and recovery cycles. There's a quote I came across: "Rest is not the opposite of work—it's part of the work." That hit. I've been treating rest days like something to tolerate instead of something to respect. Tomorrow is a rest day, and I'm going to treat it like a session. No guilt, no second-guessing. Just recovery.

Tonight I prepped meals for the next two days. Chicken, rice, vegetables—nothing fancy, but it takes one decision off the table tomorrow. When you're tired or busy, that's when discipline shows up in the small things. Meal prep might not feel like training, but it is. It's training your consistency.

Tomorrow: Foam rolling in the morning, light stretching, and a walk. No running. Just recovery.

#fitness #discipline #training #recovery #consistency

Morning came before I was ready. My alarm went off at 5:15, but my body was already awake—tight calves from yesterday's tempo run reminding me I'd pushed hard. I rolled out of bed, splashed cold water on my face, and stood at the kitchen window watching street lights blink off one by one. The air smelled sharp, like winter breaking.

Here's what the day looked like:

• 5:30 AM: Dynamic warm-up, foam rolling (focused on calves and hip flexors)
• 6:00 AM: Upper body strength circuit—push-ups, rows, shoulder press
• 7:15 AM: Breakfast, then stretching and journaling
• 12:30 PM: Light walk outside, 20 minutes
• 6:00 PM: Meal prep for the next two days
• 8:30 PM: Evening mobility routine, breathing exercises

The mistake I made was skipping rest Sunday. I told myself one more tempo run wouldn't hurt, but my legs are telling a different story now. During my warm-up this morning, I noticed my left calf tightening on every calf raise. I backed off immediately and spent an extra ten minutes with the foam roller. It wasn't heroic. It was necessary.

At the gym, I overheard two guys talking near the squat rack. One said, "If you're not sore, you didn't work hard enough." I wanted to interrupt and say that soreness isn't the metric—consistency is. But I kept my head down and finished my circuit. Recovery is training. Rest is discipline.

Tonight I experimented with my breathing routine—five counts in, seven counts out, repeated for ten minutes. I've been doing four-six for weeks, but stretching the exhale made my shoulders drop in a way they haven't in days. Small shift, real difference.

Tomorrow I'll stick to the schedule: lower body strength, but lighter weight and higher control. No chasing numbers. Just showing up, doing the work, and listening when my body asks for space.

#fitness #discipline #recovery #training #consistency