Okay, summer is here. I'm on vacation in theory. Simply put, I only work at the nightclub for two-four nights a week, no school. So yeah, plenty of time and freedom on when it comes to exercise and nutrition. A quick recap of the stuff that has happened recently
First year is sort of over. Just one report left to do. Just last week I spent eight days coaching and teaching hockey goalies ages 8 to 17. About 35 hours of coaching in total, plenty of planning and preparing and other things around it tho. It was hard, but a great experience. The plan is to continue coaching the goalies in the local Ice hockey team (most of the teams playing in division I, II or the finnish championship division) for the next year and more, and try to get my foot between the door and also contribute on physique and strength and condition side of the team. Thus getting me forward with the goal of becoming a personal trainer.
School went great, my average right now is about 4.25 (on the scale of 1-5), but it'll most likely lower to 3-4, since all the best effort is found from these courses (motoric learning, nutrition, anatomy and physiology). Next year will be rough, there will be track and field, more ball games and game sense, water sports and swimming, winter exercising and such. The most interesting courses next year will be exercise physiology and scientific research course. Anyway, plenty of new stuff to learn and get better at, that's for sure.
The more I read about nutrition the more it tends to interest me. I've made a goal to get more healthy, eat clean and get leaner. No specific goals in terms of bodyweight (wishable that it stays somewhere between 75-85kg), or BF%. Still, eating healthy and feeling healthy is the main goal right now. Also an attachement to improving performance is there. I want progress, strenght and health. So the body recomposition topic is the right place to speak about the issue. Main points once again: 1) Creatine, 5g a day. 2) Only whole wheat, maybe some crap sugar on cheat day (once a week) 3) low carbs on off days, higher on workout days. 4) plenty of protein 5) fast of 12-14h per day. Simple as that.
I just started the 531 routine with plyometrics, Olympic lifts and some assisting exercises added along the way. No comments yet on the program, it's nice to go total ape with the last set. A great test of will and strenght. I'm excited and I quess that's the most important thing. I will most likely add in some intervals and low-intensity cardio along the program, maybe some speed work also. Speed work would take 10-15minutes from the start of a workout or interval session, so it's easy to plug in. Not more than once a week tho. Always atleast one rest day in the week.
Physical Preparedness Coach
Co-Owner of UniFit Oy.