January is a treacherous month! You start out the year with the best intentions. 2024 is the year you will finally achieve your fitness goals. But the month has barely begun, you are in your first week back at the gym and you tweak something. Suddenly your good intentions are thwarted by a stroke of bad luck. You take a few days off to recover and then a few more. And soon, the dedicated training plan you had made for yourself is in shambles. February arrives and your brief spark of enthusiasm has worn off, work and life demands have you distracted and you’re just lucky to get to the gym at all.
Why do we see more injuries in January than any other time of year? After a few weeks of holiday enjoyment your body is not in the best condition. And then you hit the gym with gusto and an intensity that you have not earned. All that food and alcohol causes massive systemic inflammation setting you up for back, shoulder and knee tweaks at the slightest trigger.
None of us are immune. I took it easy on the Christmas cookies and only nibbled on the chips. I did not imbibe at all. And nevertheless my left shoulder and low back became almost instantly inflamed without even going to the gym making sleep uncomfortable. A day later I felt a tweak in my intercostals while doing a single dumbbell thruster at 40lbs. It doesn’t take much to throw your body off track.
Like me, you may have only indulged slightly for a day or two. Or maybe it was a couple weeks. Either way, I advise you to ease your way back into your workout routine gently. Even if you haven’t been away, if your eating and sleeping schedule have strayed even a bit off course, give yourself a couple weeks of gentle workouts while you get back into your optimal eating and sleeping routine.
Your goal should not be to crush your first week back in January but to lay the foundation for long term training success for the next 52 weeks of 2024. It is all about creating sustainable habits.
Don’t fall victim to the New Year curse!
Friday Make Up Day
Empower Reset #45: Abs of Steel
1 min Belly Breathing
30/30 sec Head Nods/Rotations
20 Medball Deadbugs
20 Medball Glute Raises
20 Medball Windshield Wipers
20 Bird Dogs
10 Alt DB Elevated Rolls
5 Sit Throughs
5 Hanging Knee Raise to Eccentric L
5 Dbl KB Sit Ups
5 Parallette Shoot Throughs
10 Alt Hanging Knee Side Crunches
5 Lower Ab Foam Roller Core Pull
5 Ab Wheel Roll Out
2) CF Open 23.1
14 min time cap
60 cal Row
40 Wall Balls
3) 4 Rounds:
4) 15 min AMRAP
10 Wall Balls
10 Box Jumps
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