Heat and Sleep: My Experience and What I Learned
Struggling to Sleep in the Heat?
When temperatures rise, quality sleep can feel impossible. Heat disrupts your body’s natural cooling process, leading to restless nights and sluggish days. But don’t stress—this too shall pass. By adjusting your environment, modifying your workouts, and staying hydrated, you can minimize the impact and stay on top of your game. Read our latest blog for tips on how to beat the heat and get the rest you need!
Nutrition: What You Should Be Aiming for Each Day
Nutrition doesn’t have to be complicated, but it does require some understanding. I’m not here to tell you exactly what to eat or have you weighing every bite—just to give you the key principles to aim for each day. Focus on 2g of protein per kg of body weight, stick to single servings of processed carbs, get enough healthy fats, drink 330ml of water per 10kg of body weight, and time your carbs around workouts. Eat whole foods, listen to your hunger cues, and don’t stress over the occasional blowout—just reset and move on. Nutrition should support your lifestyle, not control it.
Why Climbing a Rope is F*cking Awesome (And Why You MUST Learn How)
Rope climbing isn’t just a cool skill—it’s a full-body strength test, a brutal mental challenge, and one of the most functional movements you can master. It builds insane grip strength, exposes weaknesses, and makes you an absolute badass. Whether you’re training for OCR, improving your athleticism, or just want to level up your fitness, rope climbing is a must.
At BOND, we offer structured progressions to get you started, prioritizing technique and safety first. Plus, don’t forget—leg protection (high socks, rope guards) is key to avoiding rope burns, especially as you’re learning. Ready to take on the challenge? Join us and start climbing!
Training in Your 40s: What I’ve Learned, so far…
Training in Your 40s: Smarter, Not Harder 💥
In your 20s and 30s, you could smash out back-to-back sessions without a second thought. But in your 40s? Training smart beats training hard.
At BOND, our strength and conditioning classes should be seen as two separate sessions—Strength (1) and Conditioning (2). So if you're hitting three Hybrid classes a week, that’s actually six sessions your body is recovering from. Add in life stress, broken sleep, weekend celebrations, and (for some) parenting demands, and it’s no wonder energy levels fluctuate.
The key? Adjust, don’t quit.
✅ Feeling drained? Do just the Strength or Conditioning portion.
✅ Stressed? Dial back the intensity to 60-70% effort.
✅ Running on fumes? Prioritize recovery—hydration, nutrition, and mobility matter.
Training in your 40s isn’t about slowing down—it’s about training smarter so you can stay strong, fit, and capable for years to come. 💪🔥
👉 Read more in the full blog