Tag: Personal Growth

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The Chain Reaction: Why Compound Exercises Build More Than Muscle

Day 23 of 100 Days Muscle Resistance Workout Challenge

Topic: Understanding Benefits of Compound Exercises (Squats, Push-ups, Rows) and Why They Recruit Multiple Muscle Groups

Learning Material 

If isolation exercises are like working on one instrument, compound exercises are like leading the whole orchestra. They are movements that engage multiple muscle groups and joints simultaneously, making them cornerstones of strength, balance, and athletic performance.

These exercises are efficient, functional, and rooted in how the human body is designed to move. Whether you’re sitting down, picking up groceries, or climbing stairs, you’re performing compound actions. Training them doesn’t just make you stronger; it also makes everyday life easier.

Key Insights

1. What Are Compound Exercises?

Compound exercises involve more than one joint and several muscle groups working together.
Examples:

  • Squat: hips, knees, and ankles (quads, hamstrings, glutes, core).
  • Push-up: shoulders, elbows, wrists (chest, triceps, core).
  • Bent-over row: hips, shoulders, elbows (back, biceps, core).

Because these movements coordinate several joints, they require stability, balance, and control, skills your body uses in nearly every activity.

In contrast, isolation exercises (like bicep curls) target a single joint and muscle. They are valuable for shaping or correcting imbalances, but don’t train coordination or overall power as effectively.

2. The Science Behind Compound Movements

Why do trainers and physiologists love compound exercises so much? Because they create systemic benefits, not just local muscle growth.

a. Hormonal boost:
 Research shows that multi-joint exercises increase the release of growth hormone, testosterone, and IGF-1, all of which promote muscle repair and growth1. The reason? Your body interprets these exercises as a “high-stress event” requiring full-body adaptation.

b. Neural efficiency:
 Your nervous system learns to recruit several muscle groups simultaneously, improving motor coordination and balance. Over time, your brain and muscles communicate more efficiently, which athletes call neuromuscular adaptation.

c. Energy economy:
 Because multiple muscles fire at once, you burn more calories per minute and strengthen supporting muscles (like your core) without extra exercises.

Real-World Metaphor: The Team Lift

Imagine two people moving a heavy table. If one person tries to lift it alone (isolation), they’ll strain a single muscle group and probably fail. But if the whole team works together, each person taking a corner (compound effort), the job gets done smoothly.

Your body works the same way: when multiple muscles “team up,” the load spreads out. You become not only stronger but also more stable and less injury-prone.

Why Compound Exercises Feel So Rewarding

Compound movements activate the body and brain together. Studies show that they stimulate more oxygen flow, raise heart rate faster, and even boost endorphin release. That’s why finishing a solid set of squats or push-ups gives you that unmistakable “I did something big” feeling.

They also develop mental toughness; you can’t half-commit to a deep squat or a push-up. Every rep demands focus, control, and determination.

My Reflection

Most of my current workouts focus on compound exercises:

  • Plank: engages the core, shoulders, and arms
  • Squat: targets the quads, glutes, and calves
  • Leg Raises: work the abs, glutes, and quads

I can feel my body getting stronger. For instance, I recently held a plank for 45 seconds, and it felt surprisingly easy. I didn’t even realize the time had passed, which tells me it’s time to increase my workout duration.

Right now, my main goal is to train larger muscle groups like my legs and abs while keeping up with cardio. I’ve been struggling a bit with weight loss, so I’ve started keeping a food journal to better track how much I eat each day. I’m also paying more attention to protein intake, making sure it’s spread evenly throughout the day. To improve sleep quality, I’ve decided not to eat anything after 5 p.m. This simple change already helps me rest better at night.

Biometric data

Change in Weight from Day 1: -2.8 lb.
Skeletal Muscle: 39.2 %
Muscle Mass: 94.6 lb.

Adjustment Ideas (Strategic Adjustment)

  1. Form First: Before adding more weight or reps, film or mirror your squats and push-ups. Focus on posture, depth, and balance. Compound exercises reward precision more than speed.
  2. Add a “Compound Starter”:  Begin each session with one compound move (e.g., squats on leg day, push-ups or rows on upper-body days). It warms up several muscle groups efficiently.
  3. Core Engagement Habit: During all compound moves, consciously tighten your core as if bracing for a punch. This habit protects your spine and improves strength transfer through your whole body.

Day 22

Notes

  1. Jose Vilaca-Alves et al., “(PDF) Acute Hormonal Responses to Multi-Joint Resistance Exercises with Blood Flow Restriction,” ResearchGate, ahead of print, 22 2022, https://doi.org/10.3390/jfmk8010003. ↩︎

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The Power Puzzle: How Major Muscle Groups Work Together for Strength

H5 Day 22 of 100 Days Muscle Resistance Workout Challenge

Topic: Major Muscle Groups, Compound and Isolation Exercises

Learning Material 

When we talk about muscle training, it’s easy to focus on a single muscle—“I want to tone my arms” or “I need stronger legs.” But your body doesn’t move in isolation. It’s a coordinated network of systems that pull, push, and stabilize together. Understanding major muscle groups and how compound and isolation exercises affect them helps you train smarter—not just harder.

Key Insights

1. The Major Players

Your body’s large muscle groups act like the main departments of a company, each with its specialty:

  • Legs: Quadriceps, hamstrings, glutes, calves. These are your power engines.
  • Back: Latissimus dorsi, rhomboids, traps, erector spinae. Responsible for posture, pulling, and spinal stability.
  • Chest: Pectoralis major and minor. The push muscles.
  • Core: Abdominals, obliques, and deep stabilizers like the transverse abdominis.
  • Shoulders & Arms: Deltoids, biceps, triceps—supporting most upper-body movements.

When one group strengthens, it enhances how others perform. A weak link (say, underdeveloped glutes) can reduce overall stability and strength.

2. Compound vs. Isolation: The Symphony and the Solo

Think of a compound exercise as an orchestra, multiple instruments (muscles) working together to produce a powerful sound.
Examples: Squats, deadlifts, bench presses, pull-ups, rows, push-ups.
They build coordination, balance, and real-world strength by mirroring natural movement patterns.

Isolation exercises, on the other hand, are like solo performances. They target a single muscle for precision work. It’s great for correcting imbalances or adding definition.
Examples: Bicep curls, leg extensions, lateral raises, tricep kickbacks.

The most effective programs use both compounds for overall strength and for fine-tuning isolation.

3. The Hidden Advantage: Hormonal and Neural Response

Compound exercises trigger a greater hormonal response—especially testosterone and growth hormone—which help repair and build muscle faster.
They also improve neural efficiency: your brain becomes better at recruiting multiple muscles at once. It’s not just your body getting stronger—it’s your nervous system learning coordination and timing.

That’s why a few heavy squats or deadlifts can feel like a full-body event.

Real-World Example / Metaphor

Imagine a rowing team. Each rower represents a muscle. If one rower pulls early or another too late, the boat wobbles or slows down. Compound exercises teach all your rowers to move in sync. Isolation work is like coaching one rower to fix their timing. Both are essential, but the race is won by the team working together.

My Reflection

Since learning anatomy, I have considered how my exercise affects my muscles.

Squad: Quadroceps; Gluteus Adductor; Erector Sspine; Calves? I checked Wikipedia, and it shows more muscles than I thought. This week, I started using weights, which means I am more likely to engage more muscles than I think.

I was familiar with isolated muscle exercises, but I discovered the concept of compound exercises. When I do Squad, I feel burning in my quads and glutes. If I go very deep down, it makes my quads think more. I haven’t gone too deep because I am worried I wouldn’t have enough muscle to balance. I had my husband check my form because I couldn’t see myself while filling it out. 

I felt a bit tired today, despite having a rest day yesterday. It was raining outside, and I almost didn’t want to do cardio. I went out to do my morning cardio. 

When I got back home, I checked my sleeping score. My sleeping score is 90. I slept 15 minutes less than yesterday. I had a somewhat unusual REM cycle last night, with a lot of deep sleep hours. The total REM cycle is not destructive. The last part of my sleep, my REM cycle, was disrupted by something. Possibly, thunder or cat, but I am not sure. 

Despite feeling unwell this morning, I felt better once I returned from the exercise. My cardio performance was not very good, but it may be related to my unusual REM cycle last night.

Biometric data

Change in Weight from Day 1: – 1.0 lb.
Skeletal Muscle: 38.9 %
Muscle Mass: 95 lb.

Adjustment Ideas (Strategic Adjustment)

  1. Training Balance: If you’ve focused mostly on isolation (like crunches or bicep curls), add 1–2 compound moves this week—such as squats, push-ups, or rows.
  2. Mind-Muscle Awareness: During each rep, note which muscles activate most. Building awareness is the first step to improving form and strength.
  3. Recovery Shift: Since compound moves engage more muscles, recovery time matters. Add a short stretching or foam rolling session after your compound days to aid in muscle recovery.
Day 21

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Internet Outage and Limited Date, and We created Backup Plans

Brian’s fitness journal after a brain stroke

We have now survived almost four days of Internet outage and limited data.

At this point, we are not entirely sure whether the internet outage was caused by the weather, nearby construction, or some secret anti-streaming conspiracy. All we know is that our internet disappeared, and my wife and I immediately entered “rationing mode.”

We tried to avoid using anything that would consume too much data.

The surprising part? We discovered that we use far more data than we realized—even without watching videos or playing games. Apparently, modern life quietly consumes the internet in the background whether you notice it or not.

We also learned that our phone plan belongs to an ancient era of AT&T history. Our plan is so old that they do not even offer it anymore. It includes very limited data, and once we pass 2GB, the speed slows down to something roughly equivalent to communicating through carrier pigeons.

Today, my wife had a rare scheduled day off from work, so we decided to make good use of it and visit the Indian restaurant where we celebrated our anniversary. Her day off had nothing to do with the internet outage, although I suspect the timing felt particularly welcome.

Technically, she could still use her work hotspot, but she does not like relying on it too much. She prefers to save her personal data for work-related needs, especially when internet outages decide to turn life into a survival exercise.

Eventually, we decided it was time to upgrade the phone plan.

The new plan is much more forgiving. Instead of becoming unusably slow after 2GB, it simply lowers our priority after 3GB. In other words, if another outage happens, we can still function like normal humans instead of internet archaeologists.

It was oddly interesting to see how much data we had used in only four days. Even without videos, we had already burned through nearly 1.6GB.

While we were at the AT&T store, I took advantage of their very strong Wi-Fi and downloaded a few audiobooks. I had been avoiding downloads because we were treating our mobile data like a wartime ration.

So even though our home internet still has not returned, at least we now have a better backup plan.

And honestly, that feels strangely comforting in a world where losing internet for four days somehow feels like being transported back to the early 2000s.

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The Rhythm of Rest: How Weekly Sleep Patterns Shape Recovery and Progress

Day 21 of 100 Days Muscle Resistance Workout Challenge

Topic: Review your bedtime patterns and overall recovery.

Learning Material 

Recovery is not just about resting; it’s about recognizing patterns. Over the past week, you’ve learned how sleep affects your mood, energy, muscle growth, and motivation. Now it’s time to look back, not to judge, but to observe. Your body communicates through consistency: how easily you fall asleep, how refreshed you feel, how quickly soreness fades, and how your mood shifts with rest. These small signals tell the story of your progress.

Key Insights:

  1. Consistency Builds Rhythm
    Going to bed at the same time each night helps your body regulate its circadian rhythm, the internal clock that governs everything from hormone release to muscle repair. Consistent sleep patterns lead to predictable energy levels and faster recovery.
  2. Recovery Has Layers
    Physical recovery repairs muscle tissue, but mental recovery restores motivation. Overtraining or sleep deprivation can dull your enthusiasm, even when your body feels capable. Recognizing both sides of recovery keeps progress sustainable.
  3. Progress Isn’t Always Linear
    Some weeks you’ll feel strong; other weeks, heavy or tired. That’s normal. Adaptation takes place through cycles of effort and recovery. When you honor both, your body transforms more efficiently.

Real-World Example:


Think of your body as a musician learning tempo. If you play too fast, the rhythm collapses. If you play too slowly, progress stalls. But when you find your steady beat, your natural balance between training and rest, performance becomes effortless and sustainable.

My Reflection
 

My energy level has fluctuated throughout the week. Because I had to go into the office on Tuesday, I shifted my rest day by one day, which left me feeling extremely tired on Monday. Once I finally took a day off, my body recovered quickly, a clear reminder that rest is essential.

Sleep has made a noticeable difference. After the thunderstorm, I felt unusually tired, and it affected my cardio performance. I’ve been consistent about getting at least seven hours of sleep each night, and since increasing my protein intake, my sleep quality has been excellent.

I noticed a small weight gain over the last two days, likely from eating too many carbohydrates. I need to pay closer attention to what I eat. I wasn’t happy seeing the number on the scale today, but I’m confident it will balance out again soon.

Biometric data

Change in Weight from Day 1: + 0.6 lb.
Skeletal Muscle: 38.7%
Muscle Mass: 95.4 lb.

Adjustment Ideas (Strategic adjustment):

  1. Sleep Discipline: Aim for a fixed bedtime window within 20 minutes every night.
  2. Mindful Recovery: Include a short relaxation routine before bed — light stretching, deep breathing, or journaling.
  3. Smart Progression: If recovery feels strong, consider gradually increasing resistance or reps next week, but only after confirming energy levels stay high.

Day 20

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Reading the Body’s Signals: How Recovery Speaks

Day 20 of 100 Days Muscle Resistance Workout Challenge

Focus Topic: Check for signs of muscle soreness and recovery speed.

Learning Material 

Recovery is where the magic happens — not during the workout itself. Every rep you lift causes tiny tears in your muscle fibers. Your body then repairs these fibers stronger than before, but only if it’s given the right conditions: rest, nutrition, and time. Learning to read your body’s signals can help you strike the balance between productive effort and overtraining.

Key Insights:

  1. Soreness Isn’t the Goal — Adaptation Is.
     Muscle soreness (DOMS: delayed onset muscle soreness) is common after new or intense workouts. However, soreness is not a direct sign of progress. Once your body adapts, soreness decreases — even though strength continues to grow. Constant soreness, on the other hand, means your muscles aren’t fully recovering.
  2. Sleep and Nutrition Drive Repair.
     During deep sleep, your body releases growth hormone, which triggers tissue repair and protein synthesis. Protein intake after workouts replenishes the amino acids your muscles need to rebuild. Without enough protein or sleep, this process slows, leaving you tired and stiff longer.
  3. Overtraining Feels Like Fatigue, Not Pain.
     When you’re under-recovered, you may notice low motivation, irritability, reduced performance, or poor sleep — all signs your nervous system needs a break. A smart athlete knows when to push and when to pause.

Real-World Example:

Think of training like baking bread. The workout is kneading the dough — it builds structure but also tension. The resting phase lets it rise; skip that, and the bread turns dense and flat. Your muscles need that same rising time.

My Reflection

Today, I learned about muscle soreness (DOMS: delayed onset muscle soreness). Although I feel fatigue during workouts, I haven’t experienced noticeable soreness for the past four or five days, which suggests it may be time to adjust my routine.

My sleep quality has remained excellent, with consistent sleep scores above 90, so I know I’m well-rested and recovering properly. My muscle growth is progressing steadily, but I haven’t lost any weight yet. Yesterday, I ate a cup of chicken poppers, not the best choice, and gained about 1.2 pounds, likely from water retention.

My main challenge right now is balancing fat loss with muscle gain. I want to reduce weight gradually while continuing to build strength.

Adjustment for this week:

  • Add 3–5 pounds to my leg workouts.
  • Include upper-body exercises on HIIT days.

Biometric data

Change in Weight from Day 1: -0.4 lb.
Skeletal Muscle: 38.9 %
Muscle Mass: 95.2 lb.

Adjustment Ideas (Strategic adjustment):

  1. Nutritional Support: Add a small protein-rich meal or shake within 30–60 minutes after workouts.
  2. Active Recovery: On sore days, replace heavy exercise with light stretching, walking, or yoga to increase circulation.
  3. Mindset Habit: Instead of chasing soreness, track performance gains — more reps, better form, steadier energy — as your true sign of progress.
Day 19

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Living with Kidney Disease and Anemia

Brian’s fitness journal after a brain stroke

Today, I want to talk about how I am living with kidney disease and Anemia. Recently, I was told that I have a red blood cell count problem.

It has been 11 years since I first learned that my kidneys were not functioning properly. Since then, I have spent a lot of time negotiating with my kidneys—and, unfortunately, they are not very cooperative negotiators.

When your kidneys stop working properly, a lot of other things become more complicated. Kidneys do much more than simply “filter the body.” They influence energy, muscle recovery, blood pressure, appetite, and what you can safely eat.

For me, food restrictions have become a regular part of life.

I have to watch protein and potassium carefully. I also need to limit foods high in phosphorus. There is something strangely ironic about being told that white bread is a better choice than whole wheat bread. Green vegetables, chocolate, nuts, dairy—many of the foods people describe as “healthy” suddenly become foods that require careful planning.

I can still eat some of them in moderation, but I have to pay attention.

The protein restriction creates another challenge: muscle recovery. Since I cannot eat large amounts of protein, I struggle more with building muscle and repairing it. If I push myself too hard during exercise, I end up with muscle soreness that lasts longer than it should. Fatigue becomes part of the package.

And now there is the red blood cell count issue.

Apparently, healthy kidneys produce a hormone that tells the body to make red blood cells. When the kidneys stop producing enough of that hormone, anemia often follows. So while my low red blood cell count sounds dramatic, the cause is actually fairly straightforward.

The good news is that this part has a relatively simple solution.

For the next two months, I will visit the hematology clinic every two weeks. They will draw blood, check my levels, and give me an injection to stimulate red blood cell production.

It is not exactly how I would choose to spend my free time, but it is manageable.

The doctor told me that it will probably take at least a month before my blood counts start responding to the medication. Until then, the plan is simple: keep doing everything else I am already doing, show up for the appointments, and stay patient.

I am especially curious to see whether this treatment affects my running.

If my red blood cell count improves, my body should carry oxygen more efficiently, which could help my muscles perform better during exercise. Perhaps my runs will feel easier. Perhaps I will recover faster.

Or perhaps I will simply stop feeling like my muscles filed a formal complaint every time I overdo things.

Honestly, that alone would be a victory.

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How Sleep Shapes Mood, Motivation, and Training Consistency

Day 19 of 100 Days Muscle Resistance Workout Challenge

Topics: Observe your mood and motivation after different sleep qualities.

Learning Material 

Mood may seem separate from muscle growth, but it’s actually one of the most powerful drivers of your performance. Sleep doesn’t just restore your body — it resets your emotional and motivational balance. How you feel when you wake up often predicts how you’ll approach the day’s workout, diet, and even your patience with yourself.

When you’re well-rested, you’re more optimistic and disciplined. When you’re sleep-deprived, the brain shifts toward survival mode, increasing irritability and lowering motivation. This isn’t weakness; it’s biology. The prefrontal cortex, which handles focus and decision-making, goes partially offline, while the amygdala, the brain’s emotional alarm center, becomes overactive. The result? Small setbacks feel heavier, and even simple routines seem harder.

Key Insights:

  1. Sleep Regulates Motivation Chemicals – Quality sleep restores dopamine and serotonin, neurotransmitters that affect willpower and optimism. When these levels drop, you’re more likely to skip workouts or crave comfort foods.
  2. Emotional Recovery Happens During REM Sleep – REM sleep helps your brain process emotions and stress1. Poor REM quality can make you short-tempered or unmotivated, even if you slept long hours.
  3. Good Sleep Builds Consistency – Athletes who sleep well report steadier motivation. They don’t rely on “pushing through” exhaustion; their baseline mood makes showing up easier.

Real-World Example:


 Think of sleep as your emotional reset button. Imagine your mood as a phone battery: when charged overnight, you can handle notifications (stress, fatigue) calmly. But when you start the day at 30%, even small things drain you. The result isn’t just tiredness — it’s frustration and lower drive.

My Reflection

Since October, I’ve been recording my mood each day to understand how exercise and sleep influence my energy and emotions. I wake up earlier and exercise first thing in the morning. I go to bed before 8 pm, and start reading a physical book. Getting out from any digital device is a cue for me to go to bed. I do the same thing every evening, so it is like a ritual for sleep. After I put my book down, I fall asleep very quickly. I usually sleep well. Sleepless nights are rare for me. When they do happen, I can feel the difference in my performance the next day.

Recently, I learned that REM sleep plays a key role in regulating emotions. Studies show that REM sleep helps the brain consolidate emotional information and memories, which is something I hadn’t known before. I’ve researched the topics because I was curious. I’d read long ago that REM sleep helps organize memories, but I never realized it also supports emotional healing.

Looking back, this connection makes sense. During a difficult time in my life, I struggled with depression and often couldn’t fall asleep. It became a painful cycle: lack of sleep deepened the sadness, and the sadness made sleep even harder to find. Over time, I recovered, but that experience taught me how deeply rest and emotional balance are intertwined.

Over time, I re-regulated my sleep cycle. By the time I am done with my morning exercise, I am all refreshed and energized. It has something to do with sleeping well at night. After a good night’s sleep, you feel so refreshed in the morning. With better mental states with refreshed brain, it is so easy to get into a flow. I am recharged, and the more I get things done, the happier I will be. That is one of the reasons I like to wake up early: to do my morning exercise.

From now on, I’m determined to protect my sleep. It is not just for recovery, but because it’s essential to living happily.

Biometric data

Change in Weight from Day 1: -1.6 lb.
Skeletal Muscle: 39.10 %
Muscle Mass: 94.8 lb.

Adjustment Ideas (Strategic adjustment):

  1. Mindset Practice: On days with poor sleep, lower performance expectations — focus on movement, not perfection.
  2. Sleep Wind-Down: Try a 5–10 minute mindfulness routine (deep breathing or journaling) to reduce stress before bed.
  3. Mood Check Habit: Add a one-line note to your workout log about how your sleep quality affected your motivation. Over time, you’ll see your personal pattern.

Day 18

Note

  1. Daniela Tempesta et al., “Sleep and Emotional Processing,” Sleep Medicine Reviews 40 (August 2018): 183–95, https://doi.org/10.1016/j.smrv.2017.12.005; Serena Scarpelli et al., “The Functional Role of Dreaming in Emotional Processes,” Frontiers in Psychology 10 (March 2019): 459, https://doi.org/10.3389/fpsyg.2019.00459. ↩︎

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Sleep as the Hidden Stamina Booster

Day 18 of 100 Days Muscle Resistance Workout Challenge

Topic: Cardio Connection: Notice how your sleep affects your stamina during cardio

Learning Material 

Sleep doesn’t just reset your mind; it’s also one of the strongest performance enhancers for cardio. When you run, cycle, or row, your body needs oxygen delivery, a stable heart rate, and muscular endurance — all of which depend on the quality of last night’s sleep.

Key Insights:

  1. Oxygen Efficiency: Deep sleep (especially slow-wave sleep) helps restore the cardiovascular and respiratory systems. Poor sleep reduces oxygen uptake, meaning you’ll feel winded sooner.
  2. Heart Rate and Recovery: Good sleep lowers resting heart rate and improves heart rate variability (HRV). These are markers of endurance. A poor night’s sleep can cause your heart rate to spike earlier, making even moderate cardio feel harder.
  3. Perceived Effort: Research shows sleep-deprived athletes rate workouts as more difficult, even when performance metrics are the same1. In other words, your brain tells you “this is exhausting” much earlier when you’re tired.

Real-World Example:


 Think of cardio like filling a water balloon. With enough sleep, the balloon stretches easily and fills smoothly. With little sleep, the balloon feels stiff — you can still fill it, but it resists and feels harder. That resistance is how your body interprets cardio effort after poor rest.

My Reflection

I’ve been tracking my sleep for years, and I clearly see how it shapes my performance the following day. When I get fewer than seven hours, my mental focus drops sharply and my energy is noticeably lower.

Sleep quality is just as important as duration. External disturbances, like thunder or nighttime noise, can wake me and cut into my rest. On those nights, my cardio performance the next day is always worse. I’ve noticed that the depth and balance of my sleep cycles — especially how much deep sleep and REM sleep I get — make a real difference.

I’ve made a change to my diet. I have been eating much less protein than I need. My husband has kidney disease, and he is restricted in protein intake. To simplify meal preparation, I was eating the same amount of protein. No matter how much exercise I do, I feel like I’ve been losing my muscle mass.

I need to get enough protein, so I started taking an adequate amount. Since increasing my protein intake to support muscle repair, I’ve been sleeping more soundly. That was a new discovery for me. Typically, I fall into deep sleep quickly, followed by a shorter REM cycle, and then a longer, restorative REM period later in the night.

I also avoid being jolted awake during deep or REM sleep. To keep my rhythm natural, I rarely set an alarm unless absolutely necessary. Most mornings I wake up on my own, usually between 5:00 and 5:20 a.m., feeling refreshed.

Biometric data

Change in Weight from Day 1: -2.0 lb.

Skeletal Muscle: 39.10%

Muscle Mass: 94.8 lb.

Adjustment Ideas (Strategic adjustment):

  1. Bedtime Consistency: Set a fixed “lights-out” window (even within 20 minutes) to stabilize recovery.
  2. Pre-Cardio Fuel: If sleep was short, try a small carb boost before cardio (like half a banana) to reduce the sluggish feeling.
  3. Mindset Cue: On low-sleep days, accept a lighter cardio pace. Focus on moving consistently rather than pushing intensity.
Day 17

Note

  1. Yan Kong et al., “(PDF) Effects of Sleep Deprivation on Sports Performance and Perceived Exertion in Athletes and Non-Athletes: A Systematic Review and Meta-Analysis,” ResearchGate, ahead of print, August 10, 2025, https://doi.org/10.3389/fphys.2025.1544286. ↩︎
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Hematology Follow-Up and a Kitten’s Great Onesie Escape

Brian’s fitness journal after a brain stroke

Today included my hematology follow-up appointment, which meant the usual routine had to make room for doctors, blood tests, and medical logistics.

We first discovered my kidney problem after my brain stroke. At the time, the doctors wanted to try a treatment that would stop iron from leaking into my brain, but one of the requirements for that treatment was healthy kidneys.

That was when we found out mine were not healthy at all.

Back then, my kidney function had fallen close to stage 5.

I have also dealt with anemia since childhood because of a Mediterranean blood condition similar to sickle cell disease. After my stroke, I needed injections to increase my red blood cell count. I went through that treatment for a few months nearly ten years ago.

Earlier this year, my doctor noticed that my red blood cell count had dropped again, so now I am back in treatment mode.

My wife asked me how I did not notice the anemia returning.

Honestly, I did not.

Since I have lived with anemia for most of my life, feeling dizzy from time to time does not feel unusual to me. I know I cannot take regular iron pills because of my blood condition, so I mostly accepted it as normal.

My wife found that strange. She used to struggle with anemia herself, and for her, the symptoms were very noticeable—especially feeling lightheaded after standing too long. In her case, the problem came from not getting enough protein and iron for her activity level.

So now, I am committed to this treatment plan until May. I have to see the hematologist twice a month, which feels slightly ironic because every visit includes them taking three more vials of blood to monitor the blood problem.

Apparently, treating anemia involves donating a surprising amount of blood first.

When I returned home, my wife and I planned to inspect our kitten’s incision. Today was supposed to be the day we decided whether she could finally retire from her onesie.

As it turns out, our kitten made that decision herself.

Sometime between my wife waking up and me getting out of bed, she successfully escaped from the onesie. Apparently, she had officially reached the end of her patience with recovery fashion.

At that point, we looked at the incision, saw that everything appeared healed, and decided not to put the onesie back on.

She has been absolutely full of energy ever since.

Today she has run around the house, reclaimed her territory, and played more than thirty rounds of fetch. Clearly, she feels completely recovered and ready to return to her normal life of speed, chaos, and relentless enthusiasm.

Honestly, seeing her back to normal made the whole day feel much lighter.

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Fueling the Fire: Tracking Your Energy

Day 17 of 100 Days Muscle Resistance Workout Challenge

Topics: Pay attention to your energy during your workout.

Learning Material 

Energy is the invisible “currency” of your training. You may have the discipline to show up, but how much you get out of your workout depends on how much energy you bring into it. Tracking your energy doesn’t mean obsessing over every dip or spike — it means noticing patterns and learning what fuels your best sessions.

Key Insights:

  1. Energy is Multi-Dimensional – Physical energy (glycogen, ATP, hydration), mental energy (focus, motivation), and emotional energy (mood) all interact. A poor night’s sleep can leave you physically fine but mentally sluggish; a stressful day can drain motivation even if your body is rested.
  2. Energy Fluctuates Naturally – Science shows our bodies follow ultradian rhythms (90–120 minute cycles of alertness). You might feel powerful at the start of a workout and sluggish halfway through. Recognizing this rhythm helps you time your most demanding exercises when energy is highest.
  3. Fuel Sources Matter – Your body uses glycogen (from carbs) for quick energy, fat for longer endurance, and protein for repair (not fuel). Skipping carbs entirely may leave you dizzy during cardio, but too many slow-digesting carbs before training can make you heavy. Balance is key.

Real-World Example

Think of your body like a hybrid car. Carbs are the gas for quick acceleration (sprints, heavy lifts). Fats are the steady electric battery (endurance, recovery pace). Protein is the mechanic that repairs the car after the trip. If you only fill one “tank,” you’ll either stall out early or run sluggishly.

My Reflection

Most nights, I achieve a good to excellent sleep score. Because of my naturally low blood pressure, some mornings are harder to wake up, though I usually feel more refreshed once I’ve done my morning exercise.

Occasionally, outside noises like thunder keep me from sleeping, and I notice the sluggishness the next day. I aim to go to bed at the same time every night, which helps me fall asleep more quickly.

Lately, I’ve realized that getting enough protein during the day improves my sleep quality. I also avoid eating after 6 p.m. because it leaves me feeling heavy and less rested the following morning. Going to bed on a full stomach never works well for me.

Today I felt more tired than usual because I didn’t get enough sleep. Since starting resistance training, I’ve noticed that my body craves more rest than before. Importantly, I feel so good about myself.

Biometric data

Change in Weight from Day 1: – 2.2 lb.

Skeletal Muscle: 39.2 %

Muscle Mass: 94.8 lb.

Adjustment Ideas (Strategic adjustment):

  1. Nutritional tweak: Add a small, fast-digesting carb (like half a banana or a slice of toast) 30–60 minutes before workouts to see if it steadies your energy.
  2. Sleep awareness: Set a simple pre-bed wind-down (no screens for 20 minutes, light stretching, or reading) to improve sleep quality — energy will often follow.
  3. Micro-habit: Do your hardest exercise (squats, push-ups, or cardio burst) in the first 15 minutes of training when your natural energy is highest.
Day 16