September 23, 2019
What I’m Doing to Feel Better: Walter Norton Jr.
Let’s start by saying that not everyday begins with jumping out of bed, doing a cartwheel, and high-fiving the mirror. There are plenty of days that I am Tired, would benefit from more Sleep, and just want to snuggle with my Dogs… But most Days, I feel damn good. I am excited for the Day, for What I will Do and Where I am Going…
There are many Reasons for this, and many of them a long time in the making: Family, Career-Decisions, Opportunities presented to me by incredible people, and the wonderful journey of a Strength and Conditioning Coach who has worked in a Gym daily for ~25yrs…
We will stick to what I am doing right now, for this article, to sustain Momentum and Keep Feeling Good. It’s a simple List, but comes with a few key determinations that involve Knowing Thyself, Reviewing History, and continuing to Enjoy “Hard”…
Working Out:
I still truly enjoy the Gym. Fortunately, it is a mutual relationship.
I love Lifting Weights, but I do it a bit differently…
I Love staying Fit, but I don’t Run anymore, and may never (regularly) again…
I don’t Love “Stretching + Mobility” but embrace it because I like feeling good…
Workout Outline:
Schedule Changes Regularly (have Learned to Deal with it)
Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7
Hard Hard Off Hard Med Easy/Off Repeat
I don’t go “Hard” (for me) 3-Days in a row, or else I get banged up.
I alternate Short (HIIT=High Intensity Interval Training) Cardiovascular Training with Longer, more Aerobic-Based Days that I keep my Heart-Rate below a Set Number…
I adjust quickly based on Family, Business, and Life: Simple Choice = Get Mad or Get Better?
I have added in more Body-Building (Hypertrophy) Exercises, and stayed “True” to my Functional Training Background…
I “Listen” to my Body and Do What it Tells Me, and its keeps my Ego quiet and less likely to screw things up…
I Sauna! Like, a lot! I try to get into the Sauna x4-5 each week, and it has made a huge difference in How I Feel (Energy + Joints), my Recovery, and my Weight Management…
We have an Infra-Red Sauna at IPF, and the Staff uses it frequently.
The Best “New Addition” I have made, and it continues to add value to my Life…
I get Soft-Tissue Work, and I stay with it.
I utilize at least 2x Massages a Month, and prefer 4. I think my “Sweet Spot” is ~3, as the Massage is for more than just my tired muscles.
The Relaxation that comes with Soft-Tissue Work is always welcome, and my Sleep is always much improved for the 5-7 Days post…
I Sleep, and I always Track It and make the necessary adjustments.
This isn’t new, it isn’t “Trending”, yet this single aspect of my Life has yielded the greatest benefits over the last 6-years.
For Energy, Body Composition and Life Quality, Sleep is King…
My (Sleep) Standards:
Avg 7.5+hrs Night + Understand that with 3:23am Wake-Up that Consistent Bed-Time is my “Key” Stat…
Avg 53hrs+ Week + Understand that Sleeping “Great” x3 and “Poor” x3 doesn’t = Good!
Finally, If, regardless of the circumstances, I Sleep less than 5hrs any night, I simply don’t Train. My Body and Mind both appreciate this Rule, and I never break it…
I Eat, and I have made it easier….
Earlier this year, I began using a Food Service for ~10Meals each week. The Food was solid, the Time (and Effort) I saved was Amazing! This small switch came with a Formula: was the Cost of the Food greater or less than the Value of Time? I have always believed that Time is our most Precious and Valuable Resource, so this choice was easy.
I have been thrilled with the Ease of these Meals, and the Productivity-Boost it provided.
Side Note (but Huge Point): I recommend “Automation” of a portion (or many) of your Life where the Time you receive back enables you to either “Be Better”, or “Be More”…
Examples include: Laundry Service, House Cleaners, Dog Walkers, Food Service, Grocery Delivery, Dry Cleaning, Landscaping/Snow Removal, etc…
If Cost is an Issue (it always is), I recommend a System-Based Approach and often assigning a “Day” to a Task so that you know what is ahead…
Here is our Working List most Weeks:
Sunday: Food Shopping + Food Prep
Monday: Bathroom Cleaning + Laundry
Tuesday: Carpet Shampoo (4 Dogs) + Early to Bed Night
Wednesday: Kitchen Cleaning + House Organization (Toys + Clothes)
Thursday: Laundry + Early to Bed Night
Friday: House 1x Over + Early Pick-Up for Mac
Saturday: As little Stress as Possible
I use a Meal Service for ~9months and Landscapers during the Summer.
We use a Cleaning Service ~1x Month to let us know what we missed.
We do more Laundry than most as the Gym generates copious amounts.
We have 4 Dogs so Housecleaning is a constant based on Paw Traffic.
Everyone has “Something” in their Life that they Enjoy Doing that relates to Home-Care: Mowing the Lawn, Having Clean Bathroom, Vacuuming, etc. Embrace it!
Most of us also have that 1 thing we despise, and it can be very refreshing to have that task performed by someone else or in a different manner than that which you are doing right now. If you can “Automate” or Outsource, consider it!
My Plan also involves plenty of cooperation with my Wife. We are trying to Live Well TOGETHER, so the Best Plan is the one that Works for Both of Us…
We review Monthly to look at what transpired. A Great month may be the result of 6-Months of Momentum, or 1 Awful Event.
We Take Action, Evaluate, Adjust and Repeat.
We Operate as a Process-Based Entity, so most of our Structure has evolved out of a desire to Limit Stress, Optimize Everyday Life and Obtain Time/Freedom…
It’s always a Work in Progress.
The Best Idea always Wins.
We Work Together to Improve + Succeed.
Simple Formula, Difficult Variables, Changing Outcomes, and New Opportunities…
What Are You Doing for You?
