Day 54: Environment
Sometimes it's simple
Action
Change one part of your environment to make the right choice easier.
Standard
Do not rely on willpower when you can rearrange the room.
Today’s Reading
When I moved to California after spending most of my life in Utah, Dan Martin asked if we could train together. The movers were still unpacking boxes when I drove to Coyote Point to meet him.
It was not a perfect training environment. We stretched, strained, and lifted between piles of goose poop. Yet we looked forward to that session every week. The equipment was basic, the location was imperfect, and the weather did not always cooperate, but the people and the appointment made it work.
Environment includes the room, the equipment, the weather, the schedule, and the people around you. It can encourage good behavior or make every good choice unnecessarily difficult.
Put your walking shoes beside the door. Keep the fruit where you can see it. Prepare the coffee the night before. Put the phone away during meals. Schedule the workout with another person instead of waiting for inspiration.
A good environment does not guarantee good behavior. It simply reduces the number of battles you must fight. Sometimes a good training group can even overcome the goose poop.
Coaching Vocabulary
Environment: The physical and social surroundings that influence behavior and test your preparation.
Circa 2011. The Coyote Point KB Clu
Reflection
What does my environment make easier than it should?
This lesson is adapted from Dan John’s book, Fitness Forge, originally written as Tools of Coaching. Learn more at danjohnuniversity.com/bookstore.
Bonus: One of the Workouts
Coyote Point KB Workout
Unless otherwise noted each exercise is to be performed for SOME reps. Some meaning quality reps, you’ll know when enough is enough
1. 10 Swings/1 Goblet Squat/March in Place
6 Point Rock
2. 10 Swings/1 Goblet Squat/March in Place
Pump
3. 10 Swings/1 Goblet Squat/March in Place
6 Point Zenith
4. 10 Swings/1 Goblet Squat/March in Place
CrossCrawls
5. 10 Swings/1 Goblet Squat/March in Place
Neck Nods
6. 10 Swings/1 Goblet Squat/March in Place
Rolling 45s
7. 10 Swings/1 Goblet Squat/March in Place
Hip Flexor Stretch Left Knee Down (LKD)
8. 10 Swings/1 Goblet Squat/March in Place
Hip Flexer Stretch Right Knee Down (RKD)
9. 10 Swings/1 Goblet Squat/March in Place
Hands on Kettlebell Right Push Ups
10. 10 Swings/1 Goblet Squat/March in Place
Wrist Vents, Forward and Back
11. 10 Swings/1 Goblet Squat/March in Place
Hand on Kettlebell Left Push Ups
12. 10 Swings/1 Goblet Squat/March in Place
Wrist Vents Fins
13. 10 Swings/1 Goblet Squat/March in Place
RDL Stretch
14. 10 Swings/1 Goblet Squat/March in Place
Bird Dog Series LKD
15. 10 Swings/1 Goblet Squat/March in Place
Half Kneeling Presses LKD
16. 10 Swings/1 Goblet Squat/March in Place
Rolling 45s
17. 10 Swings/1 Goblet Squat/March in Place
Half Kneeling Presses RKD
18. 10 Swings/1 Goblet Squat/March in Place
T Push Up Left
19. 10 Swings/1Goblet Squat/March in Place
T Push Up Right
20. 10 Swings/1 Goblet Squat/March in Place
5 Push Ups
21. 10 Swings/1 Goblet Squat/March in Place
4 Push Ups
22. 10 Swings/1 Goblet Squat/March in Place
3 Push Ups
23. 10 Swings/1 Goblet Squat/March in Place
2 Push Ups
24. 10 Swings/1 Goblet Squat/March in Place
1 Push Up
25. 10 Swings/1 Goblet Squat/March in Place
250 Swings/25 Squats/15 Plus Push Ups