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ADHD Color Matrix: A Smarter Way to Train, Recover, and Stay in the Game
What Is the ADHD Color Matrix? The ADHD Color Matrix is a four-quadrant framework that categorizes tasks based on two dimensions: emotional stimulation and enjoyment. This model helps individuals, especially those with ADHD, understand their energy patterns and manage tasks…
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Treadmill Fartlek [day#31]
I honestly can’t remember the last time I ran on a treadmill. Must’ve been at least six months ago. But today there was no other option—and after taking a rest day yesterday and skipping the gym, I really wanted to…
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How to Use a Body Composition Scale Correctly for Optimal Results
Body composition scales, like the Garmin Index S2, are increasingly popular tools for tracking fitness progress. However, to ensure accurate and consistent results, it’s crucial to understand how these devices work and adopt a reliable protocol for daily use. In…
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When Mornings Lose Their Green [day#32]
Today I wanted to slow down a bit. Yesterday wasn’t heavy in terms of workload, but by evening I was completely wiped. Maybe I’m just fooling myself—thinking things aren’t draining me—when in fact, the stuff I used to power through…
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Monday Metrics & Progress Check [day#28]
Monday is my measurement day—doesn’t matter if I’m cutting, recomping, or just training through a base cycle. I always track three core metrics: Sometimes I add chest measurements, but only to cross-check. After three weeks on a more endurance-based plan,…
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Badger [day#27]
This morning felt rough. It’s probably time to start incorporating some regular recovery work — there’s a lot in the toolbox. For now, I’ve started using my Compressport calf sleeves again after experiencing two light cramps in my left calf.…
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Running the Deload to Completion [day#26]
I didn’t sleep well last night, and all day I’ve felt kind of “off”—like I’m out of sync. And the truth is, I am. Routines and repetition give me structure and focus, and these two weeks of “solo dad” life…
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Camino Costal [day#25]
Today, my wife began her journey along the Camino Coastal route, starting from Porto in Portugal. Over the next 11 days, she plans to walk more than 270 km — all on foot, with overnight stays in pilgrim hostels. After…
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Rain [day#24]
Woke up a bit later today, but still got the planned run done. I’m keeping things light this week – it’s a feel-out phase. I ran 6 kilometers with the dog. It was pouring hard this morning, but here’s the…
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One Simple Warm-Up Trick That Solves Everything [day#23]
After yesterday’s heavier day – and trust me, a lot went down (more on that soon) – I woke up feeling like a sack of bricks. That sluggish, foggy kind of morning where your body feels like it’s filled with…
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ISSA Certified Personal Trainer [day#22]
Back in November, I wrote about taking the first step: enrolling in the ISSA Certified Personal Trainer program. At the time, I framed it as a personal milestone—not a pivot to coaching clients, but a commitment to deepening my understanding…
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Shinrin-yoku: The Art of Forest Bathing [day#21]
In Japanese culture, there’s a beautiful practice called shinrin-yoku (森林浴), which translates to “forest bathing” or “bathing in the forest atmosphere.” It’s not about hiking, exercising, or reaching a destination — it’s about slowing down and immersing yourself in nature…
