SMART goals
SMART goals

So on Monday I set myself a SMART goal. It goes like this: Between Monday and Saturday this week (6 days) do 8000 repetitions of my favourite exercise – the burpee.

Broken down, it looks like this:

SPECIFIC – 8000 repetitions of burpees, starting on Monday and finishing by Saturday (6 day period).  I don’t think that I can be more specific.

MEASURABLE – Yes, I can count.

ACHIEVABLE – I certainly hope so, given that my Guinness World Record attempt is less than 6 weeks away.

RELEVANT – Yes, given that I am training for a Guinness World Record, to set the most amount of burpees in 12 hours.

TIME BOUND – To be done between Monday and Saturday (6 days).

Well, I am pleased to report that I achieved my SMART Goal by doing 1344 burpees every day for the 6 day period, giving a total of 8064 burpees this week.

Was it easy?  Easier than I expected.

So what did I learn?

The need to be flexible in planning.  I planned to do my exercise post work every day.  However, Saturday evening plans developed and it became apparent that I wouldn’t be able to do the Saturday session as planned.  The solution, get up at 04.30hrs and do my exercise before work.  Now that is dedication to a SMART GOAL!

My 3 Pillars of Health

I like to keep things simple.  And I reckon that there are 3 pillars to health.  Take note of these 3 things, practice them as much as possible and you will be on the road to a healthy and happy life.


Nutrition - the first pillar of health
Nutrition – the first pillar of health

OK, if you have read the About Me section on this site, you will have seen that I am known as the Calorie Cowboy.  I really am not that bad, but I do try and eat a balanced, healthy and nutritious diet most of the time.  I try to eat well 80% of the time.  I  firmly believe that if you eat garbage, you are probably going to perform like garbage, that is unless your name is Usain Bolt, and I am sure that he doesn’t eat fast food (no pun intended) all the time.  It’s all about moderation and common sense.  I have some friends who eat healthier than me, but spend their lives preparing food, and go crazy if they can’t get hold of their uber healthy food, for whatever reason.  I can eat a hamburger, I’m not going to love it, but neither am I going to go into meltdown.  Laird Hamilton, the super cool extreme sportsman and big wave surfer and definitely fitandforty (plus a few years) makes a good analogy on his stance on feeding (and fueling) the body.  He likes being more like a truck than a high performance car, because if a little diesel or water gets in, it’ll cough or sputter a bit, but it will keep going to get through it and keeping running.


Exercise - just do something


Exercise is crucial.  Just get up and do some exercise.  I’m serious, just this simple act of getting up and being more active will potentially add years to your life.  You never know, if you are lucky, you may even enjoy it.


The 3rd Pillar of Health
The 3rd Pillar of Health

Rest and recovery is an integral part of training and being healthy.  Without this pillar, the whole structure collapses.  You need more sleep than you think to make you stronger and healthy.  Go on, go to bed early, bag a bit more kip than you normally do.  And you may even enjoy it too!  But seriously, studies are increasingly showing that sleep is super important and that missing it out on it can have real effects on your overall health, as well as your happiness and productivity.  A recent Harvard study said that chronic sleep deprivation may cause weight gain by affecting the way our bodies process and store carbohydrates, and by altering levels of hormones that affect our appetite.

And on that note, I will end this post and go and get some sleep!

Cows – providers of milk (a great recovery drink)

Cow drawing by Lucy

Cows… providers of milk, which I love. I did warn you that there would be some random stuff in my blog, and this is right up there at the top.

First off, milk is good for you. It is a great recovery drink, full of protein and has been a favourite of mine all my life. Protein shakes at the end of exercise are all very well and I recommended them in my article on Nutrition – What To Eat On A Century (100 Mile) Bike Ride, but what is simpler than opening the fridge and pouring out a glass of the white stuff.

So I was out on my tandem with my wonderful wife (first time for her, as it is normally a Dad and Daughter activity), and we stopped off for a cup of tea at a local farm shop.  There were some cows in the field.  And then I came across the following on the wall:

“What is a Cow?

A cow is a completely automatic milk manufacturing machine.  It is encased in untanned leather and mounted on 4 vertical,  moveable supports, one at each corner.  The front end contains the cutting and grinding mechanisms, as well as the headlights, air inlet and front exhausts, a bumper and foghorn.

At the rear end is the dispensing apparatus and an automatic fly swatter.  The central portion houses a hydro-chemical plant.  This consists of four fermentation and storage tanks connected in series by an intricate network of flexible plumbing.  This section also contains the heating plant, complete with automatic temperature controls, pumping station and main ventilation system.  The waste disposal apparatus is located at the rear of this central portion.

In brief: the external visible features are two lookers, four standers, four diddle-danders and a swishy-wishy.  There is a similar machine known as a bull, which should not be confused with a cow.”

Well, it made me smile, hope it did the same for you.

I told you that it would be a random post!

p.s.  Hope you like the cow picture, drawn by my daughter.