I am now averaging 80-90 hours of exercise every month, 3 hours per day and 1/8th of a typical month is spent working out. How have I done it and consistently showed up to the gym daily? The secret is goal stacking. My daily exercise routine includes shooting basketball, swimming, running, weightlifting, pickleball, and outdoor cycling. Thanks to the power of goal/habit stacking, here is a breakdown of my training stats from Strava:
- 2023 so far: 453 Hours | 1434.9 Kilometers covered | 140 personal best | 525 activities
- January (| 31 DAYS | 83 Hours | 327 kilometers | 2 Personal Records | 119 Activities)
- February ( 28 DAYS | 66 Hours | 191 Kilometers | 4 Personal Records | 91 Activities)
- March ( 31 DAYS | 94 Hours | 223 kilometers | 1 Personal Records | 111 Activities)
- April (30 DAYS | 90 Hours | 157 Kilometers | 1 Personal Records | 91 Activities)
- May ( 31 DAYS | 48 Hours | 265 Kilometers | 62 Personal Records | 45 Activities)
- June ( 30 DAYS | 72 Hours | 272 Kilometers | 70 Personal Records | 68 Activities)
If you notice, in May 2023, the number of hours I spent in the gym reduced; that is as a result of my participating in four full 42.2KM Marathons (Toronto, Ontario Marathon, Stewart McKelvey Fredericton Marathon, New Brunswick, Emera Blue Nose Marathon, Halifax, Nova Scotia, and the Servus Credit Union Calgary Marathon, Albert, Calgary) and I also broke 62 personal records in May (so proud of moi).
Goal Stacking involves achieving two goals at the same time. Here is how I goal-stack daily:
- Shoot Basketball and listen to audiobooks (I average 2-3 books per week)
- Swim and listen to French books (I average 7-10 hours of French study time in the pool)
- Run and listen to podcasts ( I listen to one podcast daily – 365 Podcast Listening Challenge)
- Weightlift and listen to audiobooks.
- Cycling and listening to audiobooks/music.