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On Mondays, we’ll lock in together: See below for a motivational tidbit to start your week, perspective on movement I’m focusing on, and music I’m enjoying I’d like to share with you 🙂
1/3. Motivation
The definition of insanity is doing the same thing over and over again and expecting different results
Let’s consider the subtlety of repetition reflected in the small, ingrained habits we maintain without conscious thought. Sometimes, the 'same thing' isn't a glaring mistake, but a quiet complacency, a comfortable routine that, while not actively harmful, also isn't propelling us forward. We might be expecting growth or change while subtly resisting the very shifts required to achieve it.
There's a curious human tendency to find comfort in familiarity, even when it’s no longer serving our highest potential. This quote challenges us to perform a kind of self-audit: are we truly innovating, adapting, and evolving in our approach, or are we just hoping for new outcomes from old patterns?
So, as you move through your week, consider not just the big pivots, but the small, consistent actions you're taking. Are they truly aligned with the different results you desire? Sometimes, the most profound changes begin with a slight, deliberate alteration to a seemingly insignificant routine. Challenge yourself to identify one subtle area where you can intentionally alter your approach.
Intention for the Week: Commit to a thoughtful self-audit.
2/3. Movement
Your Strategic Blueprint: Unlocking Faster Progress with Training Splits
Week 5: Deep Dive on Pull Day
Week 5 on training splits! Quick recap of what we’ve covered:
Week 1: Lay the groundwork and answer the fundamental question: "What's a Training Split?" (if you missed it, click the link here).
Week 2: Dive into the split that I incorporate into my weekly routine: Push / Pull / Legs + an exercise bank to get you started (Link if you missed it)
Week 3: Within my PPL split, outlined the exercises I prioritized on each training day (link here)
Week 4: Deep dive on my Push Day (read it here)
I am building out an elaborate guide that covers all the content in one package. Please email me at [email protected] with any questions / feedback! What do you like or not like about this series? Any questions about lifting that I can gather for future posts?
Week 5: Deep Dive on Pull Day
I’ll be honest, I’m still working to love Pull Day. Push and Legs is tied for my favorite, but my mood towards Pull Day oddly steeps off compared to the other two. But hey, it’s important to round out your training.
Similar to last week, I won't spend too much time writing here, as most of the information I want to cover is on the new page built into the guide. See below for what my current "Pull" day looks like.
I also use the Hevy app to track my lifts (@yoananicole), if you're curious.
And here is a PDF of the WIP document as it evolves. As mentioned above - please let me know if you have any feedback! Email me at [email protected]
3/3. Music
The Spotify description for Yves Tumor is that their work shifts, alters, and plays with the boundaries of contemporary art and culture.
The Yves Tumor Spotify description for their work really nails it, honestly, there's just no better way to describe this song let alone the Spotify Clip that goes with it. Then I watched the full music video and it is even more aligned with that statement.
I still can't really describe the track itself, but I absolutely love it. The music video is even less describable, except for the fact that it's definitely a bit unsettling. It feels like a social critique on how society over-analyzes and critiques our bodies – often in ways that are gruesome and take away all the 'human' elements of our existence. It's a lot, but in a thought provoking way.
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