Pete Slevin Coaching

Week 7 of 8.

A typical week’s training using the Mecca Method.

This is usually the week where training stops feeling exciting.

The early motivation from a new block has worn off.
The body’s carrying fatigue.
Life feels busy again.

But this week pretty much sums up what training looks like for me right now.

I’m 42.
Dad of three.
Early mornings, late evenings, family life in between.

Training isn’t about having loads of free time - because honestly, that doesn’t exist.
It’s about making non-negotiable time for your health.
Around 5 hours per week.

This week:
🏋️‍♂️ 3 Strength & Conditioning sessions;
🔥 1 HYROX session;
🏃‍♂️ 1 Run session;

Nothing heroic. 
Just structured training, done consistently.

People who get results aren’t the ones who go all-in for two weeks.

They’re the ones who keep showing up when motivation disappears.

The goal isn’t to train like an athlete for a month.

It’s to still be training years from now.

Strong enough to play with your kids.
Fit enough to have energy after work.
Healthy enough to enjoy life outside the gym.

Week 7 done. ✅ 
One more week to close the block out properly.

Consistency always wins.

Helluva month. 1/12

On to the next.

MCR 🐝

Ass well and truly handed to me.

You win.
Or you learn.

It’s hard to juggle it all.
Training had to take a back seat recently with everything else going on behind the scenes.

And coming into this still not recovered from cold/flu.

The 5 minute penalty was harsh though.

But no excuses.

Still a helluva weekend.
What a crew. More than a gym ❤️

“Don’t be upset by the results you didn’t get with the work you didn’t do.”

Session:

3KM Run

100x Wall Balls (unbroken)

500MtrSki
500Mtr Row
40mtr Burpees Broad Jumps
4 Rounds

100x Wall Balls (unbroken)

Work commitments means we’re missing the Finals this weekend in Birmingham.

Serious FOMO.

We’ll be back next year. 🤝 😉

Better Than Yesterday…

2 races, 2 PB’s.
Some unfinished business.

Not the result we were aiming for.
That’s on me.
But it’s done now.

We’ll rectify it.

The mission remains the same:
Better Than Yesterday.

On to the next. 🎯

Race Week Taper 🏁

Love switching it up and jumping over to the machines and focus on controlled cable work.

At this stage of prep, the work is already done.
The goal isn’t to build.

This morning’s session:
☑️ Cable Chest Press

☑️ Cable Shoulder Press

☑️ Cable Hamstring Curls

☑️ Cable Leg Extensions

☑️ Zone 2 Run – 25 mins steady

This week focus on:

✅ Keeping muscle activation high;
✅ Maintaining movement quality;
✅ Promoting blood flow, sleep + recovery;
✅ Stay in that Zone 2 to keep endurance dialed in without fatigue;

You ultimately want to be feeling fresh and fast heading into the Lion’s Den at the weekend.

Train smart. Peak on race day. 💪

If I needed to lose 2 Stone, here’s the blueprint to what I’d do 🗺️…

1️⃣ Eat in a calorie deficit of 500cals;

2️⃣ Make protein the main component of every meal;

3️⃣ Don’t eliminate snacks - instead use fruits, yoghurts, protein shakes;

4️⃣ Strength train 3-4 times per week;

5️⃣ Learn & implement the big compound movements in my training. They give more bang for your buck;

6️⃣ Get at least 8-10K steps daily;

7️⃣ Drink 2-4 Ltrs of water daily;

8️⃣ Reducing or eliminating alcohol is one of the easiest ways to drop body fat - I’d consider this if I drank alcohol.

9️⃣ Sleep 6-8hrs daily; (I know not always possible for mums and dads.)

🔟 Go all in! Trust the process & commit to it…

I guarantee if you do these 10 things…

Within 3 weeks you’ll start to feel & see changes.

After 8 weeks, you’ll look completely different & you’ll start to hear the compliments.

Do it for 12 weeks & you’ll be unrecognisable.

Then the progress you achieve will make it addictive and staying fit, strong & healthy will be something you do all year round.

And you’ll have done it without spending endless hours in the gym or doing stupid fad things.

You’ve got this 🤝🏼

Building a business.
Building a body.
Building a life.

🕋 
The gym’s been buzzing this week.
Some new faces coming through the door & joining the community recently - long-time members celebrating birthdays, hitting PBs and a few of us getting ready for Maiden City Sim & Hyrox, Dublin.

What I love most? 
Watching our members walk in…and leaving ten feet taller.
That’s what it’s all about - strong bodies & stronger minds.

A lot of work going on behind the scenes for our Eikon Sim in January - it really is shaping up to be something special. 
Super excited.

🏋️‍♂️
Operation Hyrox, Dublin is in full swing.

Some tight sessions this week - those type of ones where the lungs burn and the legs scream but you keep pushing because you said you would (and trying to keep on Beano’s heels).
But feeling good so far.

Shared the floor with Barry & Jules at the Nova Cup…lot of sweat and lots of laughs.

Being able to train and push the body is always a privilege.

♥
Start of the Halloween holidays.
Highlight so far is helping Bo with his school project - any excuse to get the Lego out.

Between school runs, dog walks, nappies & weekend adventures - it reminds me daily why I have to train 🥵

💭 Thought of the Week
Stop playing small.
Whether it’s business, training, or life…
Go all in.
Play bigger.

Some weeks are messy. Some are magic. Most are both.

Forward, upward & onward.

Here’s to another week - have a good one!