Hi there,

I hope you had a great weekend!

Here is your weekly dose of The Monday 3, a list of what I’m exploring from the last week.

I’d love you to share this with one person who might find it useful.

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A quote I’m reflecting on

“In this life we cannot do great things. We can only do small things with great love.”

St. Therese of Lisieux

I heard this quote at a friend’s mother’s funeral last Friday and knew immediately I would share it here this week.

A theme from conversations last week

I’ve found people talking about extremely high intensity at work and then taking a flog-myself mentality at training to try to get rid of the stress.

A different question to ask is: “What is the load in the system as a whole?”

Based on that answer, we can adjust the intensity/duration/frequency of exercise so that we are not further depleting the system (and risking sickness, injury etc) but restoring energy instead.

This is a “pause and reflect moment” to play the longer game.

An action I’ve taken this past week

A few years ago, I was introduced to this book *Knee Ability Zero* by Ben Patrick (thanks Ruebs!). I was trying to get my left knee back on track after 2 operations.

I’ve used the exercises in it ever since to get back to walking, running, surfing and generally enjoying life with waaay less pain. Along the way it contributed to helping me resolve achilles and hamstring issues too.

Most days, and especially before any exercise, I do knees-over-toes lunges, tibia raises and calf raises. Game changer.

You can check out Ben Patrick’s exercises on his YouTube channel here.

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Is there one of these that really stood out for you? I’d love to hear your thoughts or suggestions too.

I hope you have a great week ahead.

With love,

Toby

PS: You can sign up for The Monday 3 with bonus tools and resources here >>