From zero motivation and movement to getting on the path to becoming a tactical athlete

Ever felt stuck in a cycle of inconsistency, where every fitness plan seems to crumble under the weight of everyday life?

I was there too, hell, I am there too.

But then, a spark of inspiration from an elite coach (Iñaki de la Parra, Twitter link here) ignited a new journey, one that transformed my approach to fitness from the ground up. Here’s how I turned sporadic workouts and low motivation into the start of a solid foundation of daily movement and consistent progress, well, for the first four weeks at least.

For more on why I started head see my previous post here. Also for a super insight into the whole concept, check out this episode of The Roadman Podcast.

After feeling empty and low on enthusiasm following last year’s marathon training debacle, where I couldn’t even start due to illness the night before, coupled with the sledgehammer that is turning 40 meant it was time to build something sustainable.

It had to be something that would allow me to rebuild my sporting habits in a way that would serve me in the short term by getting me to a level of fitness that allows for any challenge to be undertaken with as short a focus time as possible (as suggested in Blue Print by Ross Edgley).

At the same time, it would also focus on key aspects that are going to keep me strong and moving for as long as possible and to fight the decline aging can bring.

Why I Started

My health and fitness were at a very low ebb. I had little to no motivation for the six months preceding this journey. Sporadic exercise, a bit of Zwift here, a bit of running there, just didn’t cut it. I felt empty and unmotivated. I needed to change. I had been aware of this for a while and termed it “being adventure fit” in my head, but I didn’t know where to start or how. The timing was ideal.

But how?

The Plan — KISS!

The first four weeks were all about building consistency. What I was doing mattered less than just doing something every day. My plan was simple:

• Walk every day.
• Mobility or yoga every day.
• Strength a few times a week.

(Other easy exercise is also applicable, just not at the expense of steps.)

Using the “if this, then that” approach, I simplified my choices based on my Garmin training readiness and soreness levels, ensuring I always had a clear path forward.

It might not be the most effective or efficient, but it has taken the decision fatigue out of my hands. I don’t need to plan what I’m doing at this stage; I just need to do something. This system tells me what to do:

1. Hit the step goal every day.
2. Do mobility work every day.
3. Workout, with these rules:

• Readiness High + Soreness low + >2 days since last strength workout: strength
• Readiness High + Soreness low + <2 days since last strength workout: easy aerobic (walk/bike at this stage)
• Readiness Medium: easy aerobic
• Readiness Low: slow walk + yoga

My goal is to be over 80% for each 4-week block across both mobility and workouts. I then want to reproduce that back-to-back. Once I’ve done that, I’ll add in some walk:run intervals and build from there.

If I maintain that for two blocks, I’ll progress to running. Again, if consistent for two blocks, I’ll add some speed work. If I fail to hit 80%, I’ll repeat the blocks until I do. Dropping below 60% likely means I’ve overdone it, and I’ll step back to regroup and regain consistency.

Tracking Progress

I felt that to make sure that I was able to see the things I’m focussed on the normal Garmin Connect or Training Peaks dashboards wouldn’t work. I wanted to create something that would allow me to be aware of what was happening and hopefully be able to make changes as I see patterns. I used a paper-based training diary but I also wanted something that could offer something proactive.

For this, I created a super basic spreadsheet with a few formulas that would help make decisions for me. These would follow the ‘if this, then that’ approach mentioned above. A few simple rules and then a workout completion % for the 4-week block. That’s it.

Being able to see the bright red of the lack of consistency with mobility has highlighted the biggest area to work on!

Here’s the impact on my daily HRV (via Garmin). Just off chart in late April was a stag do, with a quite large amount of alcohol consumed. Then there was a wedding in early May. Since that point, the focus has been on moving more and I’ve cut out alcohol altogether, with alcofree beer becoming the norm.

Wins / Challenges

A high point was during a work trip to Warsaw. Instead of grabbing a beer and watching TV, I went for a 10km hike with a friend — a choice I hadn’t made in three years of such trips. This experience was fantastic for both physical and mental health. Well aside from the insane amount of mosquitos chasing us around. It took a few days for that humming buzz from them to leave my head! Thankfully, Davide brought some bug repellant!

The biggest challenge has been adapting and shifting to a more movement-focused lifestyle, especially when living and working in the same place. Making intentional choices to move more, whether a few laps of the garden or taking a break to take the dogs for a quick walk have had to be made, otherwise, I’d end up sitting at the computer between school drop off and pick up.

It’s not easy when you’re in the flow or have back-to-back meetings and note type-ups. Or the little stuff that comes along like emails and CRM management. But this is where the growth opportunities are. I’d like to be able to walk and talk a little more but, at the moment, for my c.hour long calls that I have, I tend to write a lot of notes that help me manage my conversations. This isn’t so easy when you’re walking.

There are some things you can do, or need to do. Sometimes it’s making little changes like taking multiple trips to bring in the shopping, that have been a powerful catalyst for taking a more movement-focused approach. Other times it’s having to just stop what you’re doing and move.

Lessons Learned

The biggest thing is such a cliche but it’s not about reaching a specific goal, but instead enjoying the journey. This has always been a big struggle for me. Whether related to work or personal. It’s always about that massive buzz from hitting a goal or a target. Now I’m trying to get that shifted to focussing on the process. Trying to reeducate my brain to find enjoyment from that. And I think, for the first time I can see the change.

Walking has become a base workout that I genuinely enjoy, whether alone, with the dogs, or with others. This philosophy has changed my approach to fitness — it’s about continuous movement and enjoying the process. That’s not to say hard things aren’t to come but I want to focus on the foundation and the foundation is based on process.

Next Steps

For the next month, my focus will be on improving consistency, particularly with mobility work. My goal is to hit the 80% mark for all workouts and mobility combined for the month. Then, I want do do it again for back-to-back months before adding the next step. This means prioritizing the basics and ensuring I stay committed to daily movement and flexibility exercises.

Of course, it doesn’t mean discounting other sports, they’re all still on the table. If we want to go do a run, I’m not going to say no. The same for biking. But the focus on consistency means trying not to burn all that good work by blowing out too early. It’s easy to do.

A Reminder

To those struggling with consistency, start small. As James Clear suggests in “Atomic Habits,” begin with tiny, manageable tasks. A 15-minute walk around the block or 10 minutes of mobility daily can be like a gateway drug.

As Sally Mcrae AKA the Yellow Runner says “Do The Work”*. It doesn’t matter what the work is, how much it is or how it compares to anyone else. Something, anything, positive, when done consistently is going to have a beneficial impact.

*Oh and if you haven’t yet, you really should listen to this podcast episode of hers, it’s excellent: Find it here and the real gems start at 46:56.

The first four weeks have shown me the initial power of simple, consistent actions. By focusing on daily walking, mobility, and strength, I’ve the initial footings of a strong foundation.

This journey isn’t about quick wins but about creating a sustainable path to long-term health and fitness. Let’s go!

Cross posted from Medium, if you’d like to keep a tab on that, it’s over here.