In this day and age it seems most people are getting busier & busier.
It’s common to want a fitness workout that is short, explosive and not only yields noticeable results but is sustainable – something that is good for your long-term health and that makes your body feel strong in the short-term.
Even with a squash fitness workout like this, it can still be a challenge to train the habit of daily practice.
My 7-Day Squash Fitness Challenge
I will be refereeing at the World Masters Championships starting tomorrow for 7 full days, all day from 8am until 7pm (maybe longer depending on the length of matches).
So my challenge is to make sure I complete the Squash Core Foundation workout each night after the day of refereeing.
The challenge is that I’ll be on my feet nearly all day.
While I won’t be ‘exercising’ it will still use up my energy, not to mention the concentration needed to referee which can be taxing.
Maybe you are in a similar situation with a full-time job that requires you to sit down at a desk all day, or you have to travel a lot, or your in customer service so you’re on your feet all day.
You can apply the following approach no matter your situation is.
How To Plan And Visualise Your Daily Workout
Planning when you can do your workout is a logical process.
For example, I will finish refereeing at around 7pm. Since I will be waking up around 6:45am and going straight to the squash centre to start the day, it’s logical that I should fit in my Squash Core Foundation workout after the day’s play.
What about early in the morning? You ask.
- I’m personally not a morning person.
- I recommend to anyone who asks you should be doing your main explosive workout for the day in the late afternoon, early evening. This is when your body is most receptive to the required intensity.
To visualise myself actually doing the workout when I have planned is emotional so I have to be aware of any excuses that my mind might invent.
Excuse #1 – Too Tired
I’m too tired. I’ve been on my feet all day. Nobody would blame me for just wanting to go home and rest.
Just being aware of this line of thought is enough to combat it.
Or in more practical terms, to release it when it pops up, to let it go.
Awareness, in and of itself, is transformative so each day when I hear this thought in my head, it won’t have any weight now because I know it’s only an excuse.
Fortunately for me, since I have been training the Squash Core Foundation Workout for a long time I know that once I begin the experience it feels good to power through.
Also, my body knows that after standing all day it will feel much better the next morning if I have engaged my body in this full-body workout, rather than going straight home and collapsing into bed.
This means I will imagine – I will picture myself – going straight to the park or gym and doing the workout regardless of what the day has been like so far.
Then physically doing it is automatic.
Excuse #2 – Hungry
I’m hungry. I should really eat something first.
If I eat before I work out, I usually don’t work out!
So I will make sure that I eat around 4pm. This will give my body around 3-4 hours to digest the meal and be at a point where I’m kind of hungry but not starving.
I will take a banana for each day and keep it in case I feel like I want ‘something in my stomach’ 30-60 minutes before I do the workout.
This way, I will be compelled to do my workout with maximum intensity and then have a good meal afterward, satisfied that my body has earned it.
Also, due to the uncertainty of continuous refereeing, I have to be prepared for the fact that I might not be able to eat exactly at 4pm.
A Clearview Of Your Fitness Challenge
So how can you apply this approach to your own situation?
First, you have to set the intention.
This will compel your mind to explore when & where in your day a regular workout might be possible.
Then you just need the right workout!
From experience, I highly recommend you give Squash Core Foundation a go.
There is no risk to you and everything to gain.
Have fun & play your own game!
Mick enjoys showing squash players simple, effective exercises to feel stronger, faster and more durable on court to help them play better & win more matches.
He was ranked #2 in Australian juniors and has spent over 20 years training in various martial arts so his background provides a fresh, unique perspective.
You can find his core programs at…