The Importance of Habits - A 30-Day Fitness Journal: Week 2

The Importance of Habits - A 30-Day Fitness Journal: Week 2

JustinJustin Roethlingshoefer is CaniBrands’ Healthy Lifestyle Ambassador and is the Founder of OWN IT, a global company that maximizes the human experience and potential for executives, CEOs, and high performing people around the world. Previously, Justin has worked with the Anaheim Ducks, Edmonton Oilers, Columbus Blue Jackets, Hockey Canada, University of Louisville, and Miami University. He is also author of three Amazon bestselling books: Intent: 1-A Practical Approach to Applied Sport Science for Athletic Development, 2-Blueprint: The Science of Building Ultimate Human Performance and 3-OWN IT: How To Break Through Barriers and Master Your Health, Wealth and Relationships.  He is also the founder of The Hockey Summit, an all inclusive camp for NHL players in Florida to prepare them for the upcoming season. The techniques and philosophies used in the book are the same that he utilizes with the players on a day-to-day basis.

Welcome back to Week 2 of the 30-day challenge! If you saw my previous blog post, you’ll know that this four-week fitness journal is about illustrating the impact of consistency and lifestyle on results. After purposely gaining 15 pounds, I took the opportunity to test the effectiveness of the OWN IT system, my personal coaching practice focused on creating lifelong, substantial change based on long-term habit formation.  

As a reminder, here are my personal starting numbers:

  • 187.2 lbs
  • 231.75" total body inches
  • 12.3% body fat

 

And here are my numbers from Week 1 where I saw immediate improvement.

  • 186.4 lbs
  • 229.8" total body inches
  • 11.2% body fat

 

Finally, here are my numbers from Week 2 (Day 16) where I continued to see improvement.

 

  • 185.7 lbs
  • 228.1” total body inches
  • 11.4 strain average 
  • 10.1% body fat

 

Of note during Week 2:

 

I showed an 11.8 strain average for the week which is up from the previous week.

 

 

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My sleep total was down but all recovery scores stayed in green and yellow, no red.  This is a major finding as so many of us say we need more sleep but in actuality it is the quality of the sleep that matters.  Figuring out how to get the optimal sleep environment and routine will help with the recovery numbers which are confirmed here.

 

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My heart rate variability (HRV) increased 4% on average. If you look at the recovery numbers, there were no red days, which indicates a recovery of 33% or below. Prior to this month I would have one of those every 9 days on average.  This is all while having the total amount of sleep time down as mentioned above!

 

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For details on the daily CBD, nutrition, and workout routine driving these results, refer to my week 1 blog post

 

Look for next week’s blog post where I’ll give you an update on Week 3. Until then, stay healthy!