Fitness

I've been exercising 6 days a week since I was 15. During periods of more serious training I did two-a-days. This means I've done over >7k training sessions and consequently have formed some opinions. My first startup Squaddy is a fitness app so it's a subject close to my heart.

Personal bests

Fitness Pointers

1. Fitness is good for you: It's good for the body, it's good for your mind. So find a way to exercise at least 4x/week.
2. Get going: Don't worry about finding the perfect program. It's better to start and course correct than do endless research.
3. Little > nothing: Small sessions can bring noticeable progress. Don't underestimate how much better 10 minutes is than doing nothing.
4. Pick when to go hard: There's a time and place for tough workouts but optimise for longevity. Injuries are the biggest progress killer.
5. Move well: Don't chase numbers before form and control. Learn the basics well.
6. Value mobility: This has many knock-on positives and is key to 'moving well'.
7. Be wary of shortcuts: The exercise industry has many gurus selling methods and products. There is no substitute for simple workouts, sleep and balanced meals.
8. Commitment > motivation: Motivation comes and goes. Commitments mean something.

Rowing: How it started (2005-2012)

I was hopeless at exercise as a kid. I had asthma and hated the heavy feeling on my lungs whenever I pushed myself; I gave up if it didn't come easy. When I turned 16 I got into rowing. Like other sports I'd tried I wasn't enthused and wanted to quit but my coaches and teammates insisted I stuck at it. Why did I listen? Rowing builds a unique level of cameraderie. You go out onto the water as a unit, if you don't pull your weight, the whole boat fails. It was the first time I worked towards anything and I didn't want to let everyone down.

To my suprise I started to get faster. This was the first time in my life I made the connection between effort and results - not just in sport but in any discipline. Before then I believed in 'natural talent' and assumed if I wasn't good, I couldn't improve. Rowing built my faith in 'the process,' which I took into my studies and career. It was a commitment I badly needed. It changed my life and formed the cornerstone for most success I've had since.

I had a fair bit of success in rowing. I raced 5x at Henley, making it to the quarter finals twice. I got to final trials for the GB junior squad and initial selection for the U23 squad. I wanted to go to the Olympics but that dream suddenly fell away. Pursuing that would have meant 3x sessions per day and I didn't want my world to shrink so much. It had got too serious and I'd lost the joy of it; without that burning ambition driving me on I stopped.

Triathlon: Escape from the weightroom (2012-2018)

My brother got me to do a triathlon with him for fun. I came 12th and thought 'I could be okay at this.' Post rowing I'd gotten very into weights but picked up two injuries: a herniated a disc and knee tendonitis. Triathlon gave my joints a break and helped my back heal. It's a solitary sport; lots of solo miles on the bike, in the park and in the pool can be quite meditative. It was good to do whilst building a career. Strangely I never did much better than the first tri. I got down to my lightest here, at about 81kg.

CrossFit: Embrace the chaos (2018-2023)

My friend Patrice got me intro CrossFit. I'd heard about it and watched the Netflix docs but hadn't taken the leap. From my first session I was hooked and signed up. If you've never done it you should give it a go. The blend of varied movements, clear goals and a class full of people is special. I made good progress here, getting all the gymnastic movements within a year and improving my olympic lifts. I never had any notable results in competition though. I'm just not strong enough and CrossFit is really a strong person's game. I can't get that strong without something breaking.

Early middle age: Choosing my own path (2023 - now)

These days I'm focusing on functional bodybuilding, developing my engine and keeping mobile. I'm still doing 6 sessions per week but feel much better than during peak CrossFit. It's easier to fit training in alongside work and fatherhood without putting pressure on myself to be competitive. I spent too much of my twenties training too hard for competition results or PB numbers that didn't merit the effort. Now I can use exercise for catharsis, meditation and health.