January 3rd, 2026

DAY 3 — BUILD THE HABIT

Kia ora whānau — Jamie here.

Day 3.

This is where it starts to get real.

Day 1 is excitement.

Day 2 is intention.

Day 3 is where the habit either forms — or fades.

The body is a bit sore.

The motivation isn’t as loud.

And that’s exactly why today matters.

Because this project was never about motivation.

It’s about showing up — regardless.

Today we kept it simple again.

Reinforcing the same patterns.

Letting the body adapt.

Letting the mind understand that this is now part of the day.

TRAINING LOG – DAY 3: REPEAT THE FUNDAMENTALS

SIMULATION

Date: January 3, 2026

Location: Outdoor space / home base

Equipment: Bodyweight, light dumbbells (optional), space to move

SESSION OVERVIEW

Warm-up (10–12 min)

5 min easy walk

Joint prep: ankles, knees, hips, shoulders

10 air squats

10 push-ups

10 hip hinges

1 min deep squat hold + nasal breathing

MAIN WORKOUT (3–4 ROUNDS)

A. Air Squats

15 reps

Controlled, full depth.

B. Push-Ups

10–15 reps

Stay tight through the core.

C. Dumbbell Row (or bodyweight row)

10 reps per side

Slow, controlled pull.

D. Walking Lunges

10 steps per leg

Balance and posture.

E. Plank Hold

40–60 seconds

Steady breath, no sagging.

Rest 60–90 seconds between rounds.

MOVEMENT FINISHER

Carry or Walk

25–35 minutes

Light load if available

Steady, conversational pace

Focus: posture, breathing, rhythm.

COOLDOWN (5–10 min)

Slow walk

Hamstrings, hips, calves

Chest and shoulders

Supine breathing x 3–5 minutes

NOTES / REFLECTION

Slight soreness — expected, nothing limiting

Movement felt more familiar today

Breath still needs attention under fatigue

Mind already looking for shortcuts — ignored

Day 3 isn’t impressive.

It’s important.

Because this is where discipline quietly starts replacing motivation.

No big moments.

Just showing up again.

And again.

Still early.

Still building.

Endure.

Jamie Te Huia