Learn to expect bad days and an equipment-free calisthenics circuit

Happy Monday,

You know those days when you end your workout feeling like you crushed it? Maybe you got a new PR, a skill you’ve been working on finally clicked, or you felt super strong or in great conditioning shape.

Well, those days are awesome — but they’re not going to happen every time. Progress isn’t linear, and not every workout will be great.

More realistically, you can expect about 30% of your training days to feel great, 30% to feel mediocre, and 30% to feel pretty bad.

Those numbers will vary based on the challenge level of your workout — the more you push yourself, the more you can expect some bad days.

The key is not to let them get to you. Bad days don’t mean you’re going backward — they’re just part of the process. Accept them, don’t dwell on them, and move on.

Since progress compounds, what matters most is that you keep showing up.

What I’m reading —

Einstein: His Life and Universe by Walter Isaacson

This one’s been on my to-read list for a while now! Very excited to finally be getting into it (it’s going to take me a while…!).

Also reading:

Insanely Simple: The Obsession that Drives Apple’s Successby Ken Segall

This is an absolutely fascinating book on the value that drove Apple’s success under Steve Jobs: simplicity.

A quote that inspires me — 

“Success is not the result of spontaneous combustion. You have to set yourself on fire.” —  Fred Shero

What I’m training —

Who says you need equipment to get strong? Try this equipment-free calisthenics circuit and let me know how it goes! (Remember, you can always modify exercises to make them easier or more challenging for you.)

Three new workouts —

Medicine Ball Conditioning HIIT Workout (12 minute, medicine ball)

250 Rep Bodyweight Challenge Workout (Time challenge, equipment-free)

663 Rep Conditioning Challenge Workout Time challenge, equipment-free)

You can get these and all future workouts right in the 12 Minute Athlete app when you subscribe as a Super Athlete.

Questions? Feedback? Content requests?

Please feel free to reply directly to this email if you have any questions or comments (yes, I am a real human). I get a lot of emails and messages, so I can’t reply to all of them, but I do read everything you guys send me!

Dream bigger!

– Krista

Sign up for Krista's Movement + Mindset Mastery newsletter to get your FREE eBook, 5 Keys to Building Mental and Physical Fitness. You'll also receive weekly physical and mental fitness-related content to help get you fired up for the week ahead.

Leave a Comment