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daily activity journal, Daily Planning, Daily Thoughts, focus

1/9/2023: Change in Mindset

Dave Macayaon DPT, OCS, CSCS, PES

I’ve been around long enough to know what works but I think my issue is having the energy and focus to put it all together.  My change in mindset is knowing that I have all the tools to be at my best, I just have to focus and use them… properly.

Got up at 5am and sauteed some lamb loin chops.  Some of the best stuff on planet earth; American lamb is grass fed and pasture raised, the way nature intended.  I’m going to eat the best stuff on the planet.

NOTES FROM THE RANGE:

I went to the shooting range in preparation to qualify at my concealed carry safety class next saturday.  Here are some of my noteworty observations:

  • Firm supporting hand grip when firing, especially at the base of the handle
  • Soft trigger finger
  • Sensation of squeezing toothpaste out of a tube, or in this case, squeezing a bullet out of a gun
  • Relax body and easy breathing when shooting.  No unnecessary tension.

Starting the morning with mobility and activation exercises.  Going to run the dogs this morning (been walking instead of running because of R knee pain) but am going to focus on shorter strides, level hips, and faster turnover.  Today’s resistance training will consist of Pull-ups, single leg squats, deadlifts,  swings and suspension trainer chest presses.

LFG.

DM

daily activity journal, Daily Thoughts

1/3/23: Happy New Year and Back to the Grind

Dave Macayaon DPT, OCS, CSCS, PES

A start to early morning wake-ups, meditation, journaling, studying, calisthenics, weight training, functional training, dieting, and cardio. Stayed up watching a re-run of the Pasadena Rose Parade with the wifey and woke up late; woke up a 5:30am instead of 4am. That only gives me 1 hour to work the books, and 90 minutes for physical activity. Time to get at it.

Dave

daily activity journal, Daily Planning, Daily Thoughts

January 2nd… it begins

Dave Macayaon DPT, OCS, CSCS, PES

Started the morning with 8 hours sleep but also with a case of reflux; been eating too much holiday food and it stops today.

I can’t remember the last time I got 8 hours sleep but last night’s session was interrupted by having to get up to pee at 5am. I was surprised that I was able to go back to sleep as once I get up, it’s game over. My goal is to get at least 7 hours of sleep every night and that means hitting the sack at 9, and waking up at 4. Mornings will start with work for the brain for the first 2 hours, and then 2 hours of physical workout. The morning is when the real work is done while what I do from 9-6 is what I do to pay the bills for now.

  • Today’s non-negotiables… things that will absolutely get done:
  • Morning walk with the pups and daily workout
  • Food Prep
  • Iron and prepare clothes for the week
  • Study planning: mapping out the chapters/pages I’m going to read
  • Survive the day on less calories; gotta hone the focus that helps me address my unnecessary food cravings

God help me today…

DM

Daily Thoughts, Goals, Living Hard

12/29/2022 Thoughts

Dave Macayaon DPT, OCS, CSCS, PES

Tough times create strong men while easy times create weak men. My college years were rough but interestingly enough, I was probably the healthiest I’d been my entire life. The past decade has been easy to some degree; I’ve had a good job/career and putting food on the table and roof over my head was not much of a struggle. Yes, I have new problems but I guess you can say they are rather shallow. Last night I was complaining about how the magazines in my new gun only hold 7 bullets instead of 10, and so in 1 click of a mouse, I had purchased 4 new magazines with 10-round capacity. I was disappointed about the fact that the laser/light sight mounted on my gun was only 800 lumens instead of 1000… shallow stuff!

I’ve got to start roughing it and toughen up because I’ve become too soft. I eat too much because I can. I eat the wrong stuff because I can. And for some reason, when I do eat the right stuff and right amount, something in my head is not satisfied and I become obsessed with eating more, and more of the bad stuff.

So today I’m going to suffer a little. I’m going to limit my calories between 2000 and 2300. I’ve done it in the past but for only a streak of a few days. In addition to limiting calories, I’m going to eliminate my junk food intake. I love snacking on chips and chocolate at work; you want to talk ‘too easy’, there’s always a constant supply of chips and snacks at work and the folks who bring them are more than generous!

Time to get to work. Gonna prepare today’s food and hit the morning workout. Lets see how today goes.

Dave