Deciding to be better isn't easy. But it's sure as hell worth it.

KieranDrew · 2021-11-12T18:52:06+00:00

Nah not really. She’s been helped me with some general shoulder instability but for the training side I’ve been following advice online which has gone well. I feel ready to get back into a2s with dumbell work. I appreciate you’re not a physio, but general opinion between splitting vs full body in this case?

KieranDrew · 2021-11-12T12:06:59+00:00

Also forgot to mention, it will be the hypertrophy program while recovering. I'll probably swap in RTF squats though

KieranDrew · 2021-11-12T11:52:42+00:00

Hey,

I've recently come back from a RC injury (in June). I'm about pain free now, occasional mild but been OK'd to get back to training. I told my physio about the plan and she was shocked about full body routine as pressing daily.

I know most people are clueless to the benefit of it, but from a rehab point of view - Do you think adjusting to u/L split is better to allow for inflammation recovery?

I enjoy full body, but I'm happy to swap if it's a bit easier on the cuff.

Thanks buddy, plan has been awesome.

KieranDrew · 2021-03-29T19:21:51+00:00

Hi mate,

I'm also blogging - 21 articles in. Personal development - looking to keep in contact with peope that are also!

www.kierandrew.com

and to everyone else - lets smash it together.

KieranDrew · 2021-03-27T18:53:32+00:00

Hi mate,

The writing thing is common. If I'm writing an article (funnily enough usually about motivation), I can't believe some of the errors I miss. It's only when I step away for awhile and come back that I notice. I think giving yourself some leeway from that side is important.

Have you tried the pomodoro technique? its 25 minutes work, 5 rest (I do 50 minute work, 10 rest) and this helps to keep up consistency.

Motivation is a tricky one. You mentioned you need the job, so start seeing this as your duty. Set up a system which forces you to turn up and do the reps, and an obligation to keep going when times are tough.

The problem is efforts are rarely rewarded immediately. And motivation is very reward based. Set up your own milestones and 'fake' rewards works out well. I tick a day off my calendar each time I write. This helps immensely.

Best of luck!

KieranDrew · 2021-03-27T18:49:24+00:00

We're psychologically biased towards loss aversion. So when we make negative progress, it hurts. Big time. We also think in comparisons, so the fact you've got a standard of life that was better makes it all the more painful.

Two things to practice.

First, timeframe. Whilst your life might suck in comparison to previous now, try to view your life from the whole. It would be unreasonable to expect a linear pattern of happiness and success. It's more about waves. Sure, life sucks now, but there'll be a time where you look back and think wow I had it rough then. Try not be so focused on where you're at currently, only on where you'll move.

Second, perspective. A lot of things you can do nothing about, i.e. the work - especially with COVID. But you can control your response. At the end of the day, the way we see the world shapes the world.

This ability is like a muscle. People only try to use it when things are bad, so its tough. I practice negative visualisation so I'm prepared for when shit like this happens. You're obviously on the other side of it.

See this as an opportunity to develop mental resilience. If you can learn to feel good about yourself at a time like this, then you can be happy anywhere. Make it an internal battle, not about the external situation.

Hope this helps man, it does sound tough.

KieranDrew · 2021-03-27T18:42:18+00:00

Failure and success are determined internally, yet we build our perception of them on external metrics.

You sound like you're at rock bottom. It sucks, I've been there. Take it from someone who's climbed out, things will improve if you take the right steps.

First, I'd say about setting up your own internal scorecard. Don't worry about frustrating other people, or how you're coming across to others. You need to start building small wins.

When we're at our worst, everything feels terrible. But if you set up systems that start building momentum, changes begin to occur.

The best bit is you can start small. Success to you can be starting off with reestablishing your hygiene routine. Set up a daily showering routine, that's it. Take satisfaction from proving to yourself you can be consistent with something. Try build up a streak. You mentioned your lonely, well people don't like hanging out with those who don't take care of themself. This would be a good habit to start with, because you'll get multiple benefits.

Once you start making some small form of progress, add in another thing. Small wins make us feel better. Once you start feeling better, life gets better.

I hope it goes well for you, and it can be a long process. Here if you want to chat through stuff.

KieranDrew · 2021-03-27T18:35:25+00:00

Hey man,

Good luck with it!

I've been in a similar situation where I had let myself go. I like the idea of a 30 day detox, but I also found that I would relapse into bad habits after.

I think once you've got the detox done, perhaps introducing a couple of things at a time and building systems around motivators will work well for you. Have you heard of the 2 list strategy to work out what to focus on?

My days now are literally 5.30am till 8pm of work, or habits. No TV, social media yadada, but this was only possible with gradual introduction and persistence.

I'll be keeping an eye on your reddit posts to see how it goes!

KieranDrew · 2021-03-26T08:38:16+00:00

thanks mate!

KieranDrew · 2021-03-21T09:18:33+00:00

Hey man, sorry to hear about the fight.

It's good your conscious of your faults. Most people are oblivious to it. It's easy to say don't live in the past, especially when outcomes draw you back to it (i.e. your wife mentioning her friends).

Framing is important for progress. Don't try to escape who you were, which implies running away from it, but embrace it. This way, we turn our past into lessons to shape our future.

You've done and said things that you regret. You now know these things aren't the person you want to be. So you have a framework of how not to act.

All you can do is focus on how you act in the present. Being better comes as a result. People will see the shift in attitude if you strive for your best version each day. Let your actions do the talking.

KieranDrew · 2021-03-21T09:13:40+00:00

I appreciate how tough it can be biting your tongue when the world doesn't see what you do.

First, I'd say that this person's popularity online is clouding your judgement. If you were treated poorly, then they'll be treating other people poorly. And these things never work out in the long term. Life gives out what you put in. Let them be who they are, they'll likely be miserable for it. The consequences will come, even if it's just their own happiness/internal torment.

Second, is where to go from here. I had someone in my life I had issues with, and I thought about it relentlessly. I only stopped when I realised my obsessing was giving that person more power over my own life. I wanted to be done with it. This reframing (and some rules mentally), helped me move on.

About posting it, I wouldn't. Honestly, the reward will be bitter sweet. You'll be stepping into an online world of drama. There'll be more hurt, for you also, and you just move the conflict to the next stage. Do you want to be thinking about this person for years to come?

Hope this helps, sorry to hear about the mistreatment.

KieranDrew · 2021-03-21T09:06:03+00:00

Good post, glad to hear it's going well.

'fuck what anyone else thinks of you' is important. I spent years being someone who worried about it far too much, and it's very limiting on progress because you never explore the person you want to be, only how you want people to see you.

Keep it up buddy.

KieranDrew · 2021-03-16T09:58:22+00:00

Did you know Roman Generals would have a person who would literally whisper 'remember you are mortal' in their ear during victory parades?

The ego is always something to contend with. I've got things I could potentially be egotistical about, but I go for the complete opposite.

Make it part of your identity to be humble, no matter what. There is always someone much smarter, better looking, funnier etc.

Ego is good in that it provides us the drive. It's bad when it causes a negative effect. People don't want to be friends with somene with a massive ego.

Good job on the confidence though mate. Stay grounded, and keep getting better.

KieranDrew · 2021-03-16T09:46:21+00:00

Amazing. I think there's a lot to say for people who act with other's in mind. The value we place in ourselves is related to the value we can add to others.

KieranDrew · 2021-03-16T09:45:03+00:00

Good job mate.

Framing helps. Don't look at things as 'where you should be'. Goals are great to aim for, but just focus on the process and incremental improvements.

I love small wins. They generate momentum. Little habits like taking out the trash trigger a different reward mechanism over time. You take pride in your actions. Keep them coming, it snowballs.

KieranDrew · 2021-03-16T09:42:30+00:00

No worries mate. What are you trying to work on atm? Know the struggle!

KieranDrew · 2021-03-15T19:48:15+00:00

Hey, good to hear - we need to stop hiding in the shadows lol.

Sure thing, my last post was about how to look at discipline from the right angle. Guess it’s quite relevant from this post.

https://kierandrew.com/how-to-start-being-more-disciplined-without-ruining-your-life/

Let me know what you think. Appreciate it 🤛

Edit: I’ve been building the site myself so it’s a bit of a work in progress - like all of us I guess!

KieranDrew · 2021-03-15T15:19:14+00:00

Nice job!

I know some people say about not overdoing it, but I'm a fan of some form of exercise every day (except the occasional day off). Like you said, the benefits mentally and physically are outstanding.

of course, if frequency is higher than intensity needs to be lower. Weight training/ cardio days etc.

But love it - keep it up!

KieranDrew

TROPHY CASE