TM3: Acknowledge your pain; Values won’t guarantee success; Time under tension for back rehab and strength training.

Hi there,

Happy Monday! And happy new year!

I wish you all the best through the ups, downs and curveballs of the year ahead.

Here’s your weekly dose of The Monday 3: a quote, an insight and an action I’m taking.

With love,

Toby

A quote I’m pondering

Acknowledge your pain; respond with kindness.

Dr Russ Harris – author of 1M+ copy bestseller The Happiness Trap

An insight

You want to understand your values. The ones you hold most deeply. The ones that apply across everything you do.

Because If you use them to guide your actions, they won’t guarantee success, but they will be the antidote to regret.

An action I’m taking

I’m using a principle called time-under-tension (TUT) to guide my strength training as I rehab and manage old back, knee, shoulder and hamstring injuries.

My muscles work slowly through the full range of motion without rest. For only a single set for each exercise, I’m using a tempo of 4 counts down, pause for 2, 4 counts up, pause for 2 and repeat. The aim is for complete failure (can’t do any more reps) between 90-120 seconds, so as strength improves, I adjust the weight accordingly.

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Is there one of these that really stood out for you? I’d love to hear your thoughts or suggestions whether that’s a favourite quote or something else.

I hope you have a great week ahead.