face up in a ditch, I choose to look up at the stars and dream

In spite of everything, I shall rise again. I will take up my pencil.

It’s tuff. It can be really tuff.

We have put in our training diligently, giving everything we have every time. Breathing hard, sweat dripping off our brow, lungs begging us to stop, the screaming of the pain. But we don’t stop. Not us. It’s just not in our nature. It feels so good, it feels great actually knowing that you have put in a hard workout, giving it everything you have. Dragging your body off of the playing field. That’s what it’s about. Leaving the workout with the feeling that you can go out there and conquer the world!

I think that’s why most of us, the ones who know already going into the workout that it’s going to be tough and demanding to do this to ourselves. It’s the feeling of accomplishment that you are now better physically because of it. And you are better mentally too. Many studies show the benefit of exercise to the overall mental state be it alertness, overall mood elevation, or just feeling more relaxed because you were able to release that tension.

Sh*t gets in the way

But something happened. Something beyond your control and you haven’t been able to get in your workouts. Ahhh!!! How frustrating! I know! I have been there myself and for me, day 3 of not being able to work out kills me. I really start to feel it. I get moody, I get grumpy. I start to feel somewhat sluggish.

But that’s not the worst of it. Finally whatever it was that impacted your life is over and now you are back at it, killing it. Or killing yourself? That’s what it feels like. Holy crap! What happened! I can hardly do what I was able to do before, and I’m dying. Yeah, cardio fitness is one of those things that when you aren’t training cardio regularly, it doesn’t take much time that your level of fitness starts to diminish.


When we stop training, we start to decondition and lose our aerobic fitness. The good news is if you have been regularly working out for 6 months or more, the rate at which you lose your aerobic fitness is lower than someone who is less conditioned.

The good news is studies have shown that you can maintain your fitness level even if you need to change or cut back on you exercise for several months. In order to do so, you need to exercise at about 70 percent of your V02 max at least once per week. Can you do this? I think you can. Actually, I know you can. Yeah, you know already. Here it comes. Tabata! If you have read my post on high intensity interval training you know that you don’t need much time to work your cardio. And, you don’t need much space, or have to go to a gym or facility. You can do this just by using body weight exercises such as Burpees, mountain climbers, high knees, etc.

Be adaptable

Options. I think it comes down to options. It’s easy to become consumed and overwhelmed by interruptions and sh*t that happens in our life. And it’s hard to step back and look at options because sh*ts going down! But, if you can, take a moment and see what options you have. If you know you are going to be out of commission for a week, try to plan 2 workouts and if you are short on time for those workouts, make them a Tabata workout.

And if you can’t get in a workout get ready for some pain when you get back at it. Either way you are ahead of the game, because you are in the game, not on the sidelines watching. Don’t you forget that!

Yours in health,



Author: darryl bennett

A certified Canfitpro personal trainer specialist, and a Yondan (4th Degree) black belt in Shorin Ryu Shorin Kan karate, training at Ferraro Karate under Sensei Stephen Ferraro. Also holding a certificate in Plant Based Nutrition from ECornell University. Fitness and health have been a big part of my life, and always will be.

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