🎒 I am not sure if my favorite method will work for your situation. 🚶👟 Usually, I just walk during my normal daily routine instead of exercising (walk) intentionally. 🦿 💧 I must carry my things and water because I need to stay hydrated. 🎒 Therefore, I often end up walking with an accidental weighted vest. 🦺 Perhaps you can consider using a backpack filled with water bottles. 🚰🧴 It is very easy to calculate because one liter equals one kilogram. ⚖️🥛 Whenever you feel thirsty, you can simply drink the water. 😋 👍 You got this! 🌟

🌸 1 post from you sparked many comments from me. 🎊 ✅ Totally agree 💯 No matter what weight you lift or how slow you run, you always beat the version of you that stayed at home. 🦾 Thank you for sharing ✅ "1% better everyday" at the bottom of leechisiong's comment is the same as that on the cup ☕ of Darren's AI room picture. 👍 I also agree with this one. https://www.skool.com/darrenliufitness/i-asked-chatgpt ✅ leechisiong looks like the younger version of Dan Go, Darren's mentor.

🙌 I couldn't agree 💯 more, coach Darren! 🏋️‍♂️💪 Thank you so much for sharing! 🤩✨ 🔥 Total Daily Energy Expenditure (TDEE) 📈 = Basal Metabolic Rate (BMR) 🛌💤 + Non-Exercise Activity Thermogenesis (NEAT) 🚶‍♂️🧹 + Exercise Activity Thermogenesis (EAT) 🏃‍♀️🏋️ + Thermic Effect of Food (TEF) 🍎🥩

🌞Thank you for the recording 📹 and for sparking that motivation ⚡ before sharing your training 🏋️‍♂️. My own situation with motivation is a bit uncommon 🌀, so I think I should write a separate post 📝 to elaborate on it 💡. 👍 In any case 🤷‍♂️, I agree that when people lose motivation 📉, they generally need to sit down 🪑 and reconnect with their 'North Star' ✨. They need to remember why they started in the first place 🤔, and who they are doing this for 👥—especially if they have kids 👶. For coach Darren 👟, children are often motivation enough ❤️. Remaining agile in your 50s, 60s, and 70s 🏃‍♂️, not becoming a burden to others 🤝, and maintaining the independence to use the bathroom on your own as you age 🚽 should be plenty of motivation 💯. However 🎯, if the loss of motivation stems from a current routine 🔄 that isn't eliciting results ❌, then it is time to seek help 🙋‍♂️ with structuring a better regimen 📈. 🦾 Current coach Darren's training schedule 🗓️ 💛Monday: Upper body resistance training 💪. 🩷Tuesday: Long run of approximately 10 kilometers 🏃‍♂️. 💚Wednesday: Zone 2 cardio consisting of 50 minutes total ⏱️, alternating between 10 minutes on the SkiErg ⛷️ and 10 minutes on the RowErg 🛶. This acts as a rest station 🛑 after running in a Hyrox race 🏅. 🧡Thursday: Back resistance training 🏋️‍♂️ and Hyrox-specific workout 🪵, alternating between running 🏃‍♂️ and station exercises 🔄. 🩵Friday: Additional Zone 2 cardio 🫀. 💜Saturday: Track club running 👟. ❤️Sunday: Full rest day 🛌 or an optional Zone 2 cardio 🧘‍♂️. 📜Note on legs: 🦵There is no dedicated leg day 🚫 because multiple workouts are running-based 🏃‍♂️, and to save my legs 🛡️ for high-volume functional Hyrox movements 🏋️‍♀️ like sandbag lunges 🎒 and wall balls 🏀. While the high repetitions maintain current strength and endurance 💪, they are not optimized for hypertrophy ❌ or muscle growth 📉. This approach successfully manages fatigue 📊, meaning no longer walking around 🚶‍♂️ with completely smashed legs 💥. 💯 Once again 🔄, thank you for answering my question 🙏 and your sharing on the live Q&A 🎙️.

⚡ Last minute question (probably not really a question), please skip if it is too personal. 😅 Could you please kindly share all training you have done in the past week since the last live session and your plan until the next live stream? 🗓️✨ Your sharing would inspire someone, like me, who has been losing motivation for a well-structured routine but still keep moving. Thank you