It’s now day two sans-vacation. My first full day back to reality. My wife is at soccer (or is it hockey?) tonight, so I’m on my own. I knew if I didn’t take this opportunity to jump right back into the routine that existed before our vacation, I would run the risk of falling off completely.
That’s where my go-to evening checklist comes in. It’s simple, effective, and enjoyable.
- Strength Train: Usually takes me between 25 and 45 minutes. This evening, for example, was on the lower end, with just a 25 minute squat session. I load up my favourite tracks (typically some hip hop), and get to work.
- Sauna: The hip hop is turned off, and I toss on a podcast (Mind Pump being one of my go-to podcasts currently). I aim to
enjoyendure around 15 minutes in the hot box.
- Swim: Nothing is more refreshing than the relief of a cold pool after a serious sweat. I’m not interested in doing any laps (though probably a good idea). No, I’m just looking to lounge for a few minutes and cool down.
- Steak: Or in my case this evening, just some giant grilled ground beef patties from Costco, covered generously with Montreal Steak Spice and Pink Himalayan Salt (appropriate after all that sweating). The meal is dead simple. And yes, that’s all I’m eating for dinner this evening. If my wife was joining, perhaps we’d have a spinach salad included as well. Again, it would be simple. Typically dressed with olive oil, lemon, and salt.
There you have it. My go-to evening routine. It checks all the right boxes for me from a fitness and nutrition perspective. And as previously mentioned, it’s easy – so I’m more likely to do it. It’s enjoyable. I get to listen to good hip hop, great podcasts, get stronger, eat delicious salty meat, and feel refreshed. And importantly, it’s effective. Not many exercise send as a strong a signal to your body to adapt than a few heavy sets of barbell squats or deadlifts. And if you believe recent studies, regular sauna may be linked to significant reductions in all cause mortality rates. Plus it feels good…. At least afterwards.
An easy, repeatable routine like the one above has proven indispensable in my arsenal of tools to improve my health. I’m curious to learn if others have had success with something similar.