JANUARY 7th, 2026

DAY 7 — ONE WEEK IN

Kia ora whānau — Jamie here.

Day 7.

One full week.

No missed days.

No shortcuts.

No negotiating with the work.

That matters.

Not because seven days is impressive —

but because it proves something important:

You can follow through.

The body is adapting.

The soreness is still there, but it’s different now — less resistance, more acceptance.

Today wasn’t about doing more.

It was about reinforcing what the first week was built on:

Consistency.

Control.

Commitment.

TRAINING LOG – DAY 7: REINFORCE THE FOUNDATION

SIMULATION

Date: January 7, 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

20 reps

Smooth, controlled depth.

B. Push-Ups

15 reps

Maintain structure, no breakdown.

C. Dumbbell Row (or bodyweight row)

12 reps per side

Controlled pull, full range.

D. Walking Lunges

12 steps per leg

Balance and posture.

E. Plank Hold

60 seconds

Steady breath, strong brace.

Rest 60–90 seconds between rounds.

MOVEMENT FINISHER

Carry or Walk

45–60 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

First week complete — consistency held

Body adapting to daily movement demands

Breathing improving during longer efforts

Mentally, less resistance and more acceptance

Day 7 reinforced something simple:

You don’t need to feel ready.

You need to act consistently until you become ready.

One week done.

Now we build on it.

No reset.

No slowing down.

Endure.

Jamie Te Huia