JANUARY 10, 2026

DAY 10 — DOUBLE DIGITS, SAME STANDARD

Kia ora whānau — Jamie here.

Day 10.

Double digits.

And nothing changes.

No reward for hitting ten days.

No easing off.

No “you’ve earned a break.”

Because this isn’t about milestones.

It’s about standards.

Ten days just proves one thing:

You can be consistent.

Now the focus shifts to maintaining that — without letting the standard drop.

Today was simple.

Deliberate.

Repeatable.

TRAINING LOG – DAY 10: REINFORCE THE HABIT

SIMULATION

Date: January 10, 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 (4 ROUNDS)

A. Air Squats

25 reps

Controlled tempo, full depth.

B. Push-Ups

15–18 reps

Maintain structure, no shortcuts.

C. Dumbbell Row (or bodyweight row)

12–15 reps per side

Strong pull, controlled return.

D. Reverse Lunges

15 reps per leg

Balance and control.

E. Plank Hold

60 seconds

Steady breath, strong brace.

Rest 60–90 seconds between rounds.

MOVEMENT FINISHER

Carry or Walk

50–60 minutes

Light-to-moderate load

Steady 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

Body adapting well to daily workload

Slight fatigue but no breakdown in movement

Breathing more controlled during longer efforts

Mentally, routine is starting to settle in

Day 10 reinforced something important:

Milestones don’t build capability.

Standards do.

Ten days in —

and the job stays the same.

Show up.

Do the work properly.

Repeat.

Still stacking.

Still steady.

Endure.

Jamie Te Huia