The Thirteenth Hour Podcast #580: Creating a Solo Training Regimen for Yourself

<p>On this week’s show, we’re taking a little departure from sculpting, 80s movies, and sequel writing to go back to a topic I’ve talked about on here before (eps <a href="https://13thhr.wordpress.com/2024/03/25/the-thirteenth-hour-podcast-450-remembering-the-easy-exercise-plan-and-making-a-thirteenth-hour-exercise-card-deck/" target="_blank" rel="noopener">450</a>, <a href="https://13thhr.wordpress.com/2024/05/06/the-thirteenth-hour-podcast-456-making-a-thirteenth-hour-exercise-card-deck-part-2/" target="_blank" rel="noopener">456</a>)- exercise, specifically creating a solo training exercise plan that you can do in a few minutes a day.   This episode serves as a summary for folks who attended <a href="https://whistlekick.com/pages/free-training-day?srsltid=AU7gw4XGcgKYTDyck_D_YAqUxOjk-yHqDyxIZz9ePQVC_-oBG0vFKhm9" target="_blank" rel="noopener">Whistlekick’s Free Training Day</a> MidAtlantic on 9/19/26.  But even if you weren’t at the event and/or don’t do martial arts, this topic may still be of interest, as many people want to exercise but are not sure how or where to find the time.  </p><p>A number of years ago, I realized that I’d been working in a job that required large amounts of sitting at a desk and in the car.  Even though I was still working out afterwards and on weekends, it was hard to neutralize 8-10 hrs of sitting with few breaks in between.  At the end of the day, I was tired, and my body felt tight.  I lost a significant amount of flexibility, especially in my hips, hamstrings, and lower back.  It was not long before I started racking up muscular injuries, mostly in my upper and lower back, and my body started to hurt all the time, not just after a long day.  I lost about an inch of height as muscle tightness and scarring from the muscle pulls yanked my spine out of alignment.  I knew it was time for a change. </p><p>A number of years prior, I’d started doing some martial arts to kick off the day.   But I’d never been a morning person, so I didn&#39;t keep it up long term, preferring to do it in the evening instead.  But at the time, Whistlekick&#39;s founder, <a href="https://13thhr.wordpress.com/2022/10/24/the-thirteenth-hour-podcast-376-jeremy-lesniak-from-whistlekick-on-faith-book-one-of-the-katana-chronicles-and-martial-arts-dnd/" target="_blank" rel="noopener">Jeremy Lesniak</a>, was doing a 6:30 AM EST podcast that had a live component, and I wanted to be up for it to participate.  That turned out to be just the right incentive I n