Weightlifting · Running · Lifestyle

Old Deer
Athletics

Consistency is King

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The Ethos

Usually, it's you against yourself —
just keep at it.

Everything shared here is what works for me and my fitness goals, offered plainly so you can build what works for you.

I.

Consistency

Consistently do something every day. It doesn't have to be the hardest thing, or novel, or even perfect. The time will pass anyway — accumulate any momentum you can.

II.

Habit Awareness

You don't have to be perfect — but be honest about what you're doing that you like, and what you're doing that you don't. Experiment with changing or stopping a few of those behaviors. It's not all or nothing.

III.

Honest Progress

We measure against yesterday's self, not someone else's highlight reel. Small, repeatable improvements — tracked honestly — compound into something you'll be proud of.

Start Here — Free

Anyone can change.

You don't need much to get started — just a willingness to try something different. Body weight and a pair of shoes are all you need at the beginning.

A person holding a strong plank position on a wooden floor in warm afternoon light

Getting Started with Body Weight

  • The Moves Pushups and wide-grip pushups, body squats, jump squats, sit-ups, crunches. Simple movements, done well, anywhere.
  • The Schedule Spread the work across the day — it doesn't have to happen in one session, and it doesn't need a gym.
  • The Challenge 50 pushups across the span of a day — or 100 if that's too easy. However long it takes, you did them.
  • The Trick Set an hourly timer and do 20 pushups every hour for a few days — and watch your progress stack.

All guidance freely given. Bring effort.

A lone runner on a misty trail through a North Carolina hardwood forest

Getting Started with Running

Nearly every beginner runs too fast, too soon. Slow down and build an aerobic base you can stand on for years.

  • The First Step Start with walking — slowly, with music or a podcast, or just listening to nature.
  • The Next Step When walking is taking up too much of your time, switch over to light jogging intervals with walking mixed throughout.
  • The Pace Most runs should be easy — conversational pace. If you can't speak in sentences, you're racing, not training.
  • The Progression Increase weekly time gently, and take a lighter week every fourth week. Your tendons keep score.
  • The Method The run-walk-run approach is the Galloway Method — see jeffgalloway.com and Galloway's Book on Running.

All guidance freely given. Bring patience.

The Club

Run with the herd