coach’s journal | week of april 26th

THE WEEKLY !SH WEEK OF APRIL 26TH

This is what I'm working on this week.

I put it on my lock screen so I see it first thing every morning. Four things. That's it. And I'm sharing it with you because I think you'll find something in here that applies to your week too.

S&C — Acclamation Week

I just started a new training block. And the trick with a new block is always to go hard right out of the gate — prove to yourself it's working, feel something, make it count.

I'm not doing that this week in the slightest.

Acclamation week means I'm letting my body adjust to the new stimulus. New demands, new patterns, new loading. Pushing too hard before your system adapts is how you get hurt or burnt out two weeks in. So this week I'm focused on quality over intensity. I'm paying attention to how my body responds. I'm being patient. I am in this for the long haul and as yall see in most of my posts 190 days is what I keep pushing, but its beyond that

If you just started something new — a program, a routine, a habit — don't skip the adjustment period. Let it land first.

Boxing — Feet, Combinations, Head Movement

I'm not a southpaw naturally, but i am teaching myself day by day to help with my fighters and those who may be southpaw. This week my emphasis is on my left foot push into my entry and my jabs. The foot has to go before the hand. If my base isn't right, nothing that follows is right.

On top of that I'm capping my combinations at three punches max — and making sure my off hand stays up the whole time. Then head movement. Low slot. Pull counter.

It sounds like a lot but it's really one idea: be assiduous, not busy.

That applies to your training too. Are you moving with intention or just moving?

Nutrition — Protein and Eating Meals I Actually Like

Here's something I don't always say out loud: I've been slipping on my own nutrition. Not dramatically — but enough that I noticed.

This week I'm getting back to hitting my protein and more importantly eating meals I genuinely enjoy. That second part matters more than people think. If the food feels like punishment you won't stay consistent. I know this. I coach it. And I still had to remind myself.

If you seem posting burgers and tacos that are homemade you know I am back

What's one meal this week you could build around food you actually want to eat and still hit your goals?

Coaching — Videos and Newsletter

This one's on me professionally. I've been letting content slide when life gets a tad, upsetting. This week I'm doubling down — videos filmed, newsletter in your inbox, no excuses.

I'm telling you this because accountability works both ways. You hold me to it.

Four things. All of them matter. None of them are complicated.

That's the week.

— El Coach Casey