Homework.
Say it to most school kids and this is likely to be the reaction.
It depends on the subject of course. I remember being back in high school and I *hated* doing maths homework but most afternoons you would have seen me with a giant canvas painting under my arm that I would eagerly take home and work on because I loved Art as a subject.
Moving forward into adulthood, homework is still seen as a horrible concept. Taking work home? It’s considered a no no from a work/life balance perspective. For most people, taking work home doesn’t actually provide long term benefit to said homeworker – it benefits the company/business.
That’s where there is a difference between the homework you bring home from your work and the homework I give to my clients. The work I prescribe directly benefits you. The struggle is probably even more real though. There is no deadline other than the one you set (goals) for yourself and hey – I get it – When you get home, you want to kick back and relax. It’s one of the few times where you are somewhat free of the constraints of career defined responsibility. Being able to do what you want is important – you don’t want to feel like you have more stuff to do – even if it is about helping you.
The good news is that Donald Trump keeps opening his gob and thus continues to crumble in his popularity so sending that unnaturally follicled dorito face-plant down a fire escape exit isn’t necessary. The more relevant good news is that the homework I give you is quick, easy and it is all about better posture, nutrition and fitness which means much bigger steps towards your goals.
Currently due to my recovering from major surgery, my routine has gone to custard. I’m only JUST managing to get out of bed without it looking like some sort of rock climbing feat. While I may be restricted in doing my usual heavy weight lifting and even taking the dogs for a walk – there is homework I can do. Here are my FIVE pieces of homework I have been doing at home and conveniently – they are things I would be suggesting to ALL my clients.
1. Hip Flexor Stretching
2. External Rotations
3. Pec Stretches
4. Assessing water intake
5. Staying on target nutritionally by meal prepping
I’ve detailed each piece of homework that I am doing throughout my day and week and when you consider this short list – there really isn’t much to do! Homework should be manageable and when you start doing your meal prepping – you really want to ensure your dog doesn’t eat it! 😉
HIP FLEXOR STRETCH
1. Kneel down and put your right leg out in front. Keep both knees bent at 90 degrees. Your left knee should be on the ground.
2. Tuck your pelvis under yourself like you are thrusting forward
3. Raise your left arm up in the air and lean to the right.
4. Hold Stretch for 30 seconds to a minute and then swap legs.
Lying External Rotations
1. Lay on your side and place a rolled up towel or something to bolster your elbow slighty
2. Keep your working elbow at 90 degrees
3. Slowly rotate your arm upwards while avoiding use your your trap muscles
4. Slowly then allow the weight to drop back to it’s original starting point.
5. Do your reps until you feel as though your trap muscles take over.
6. Complete each rep slowly and make sure that the weight travelpath is smooth and not jolted.
Pec Stretch
1. Stand next to a post or door frame. You can even use a wall
2. Put your right elbow and wrist up and have the elbow the same height as your shoulder
3. Put your left foot forward slightly in a staggered stance.
4. Push through while pressing your wrist and elbow up against the structure.
5. Hold the stretch for 30 seconds to a minute or until the stretch begins to lose intensity.
6. Remember to take big breaths!
Assess Your Water Intake
Given my recent dealings with having a Kidney removed due to a nasty Grade 3 cancer, it has certainly made me consider my kidney health (I mean I only have one left unless they grow back which we know they don’t) and that I have identified that my water intake COULD be better. As per Kidney Health Australia – there are some basic and easy ways to ensure you are hydrated. You can read about them HERE
Cook More Than One Serving for Meal Prep
Next meal you look at cooking (because you’d be making a healthy meal right.. RIGHT?) make more than your standard serving and then put the rest of the cooked food in containers that can be stacked in your fridge and/or freezer. Meal prepping frees up time in your busy week while also ensuring you get nutritious and balanced meals that are in line with your nutritional requirements.
Try this Frittata recipe HERE for a quick and easy brekky to go!
Want more on Meal prepping? Read our 5 reasons to get started HERE
Jon 😉
Jon is a Metabolic Precision Transformation Specialist working from his Studio EPIC WIN PT in Newmarket, Brisbane. Follow all the fun and adventures by liking the Facebook page here