I left Massachusetts for New York Wednesday afternoon.

So I woke up extra early to fit most of my workday in prior.

Then I worked a little more when I arrived, and hung with my sister and brother-in-law.

Yesterday morning, I woke up early again to work before an all-day tattoo session, and I did the same today.

Late tonight, I'll drive back to Massachusetts, and I have a wedding in Massachusetts and Rhode Island tomorrow.

Sunday and probably Monday it'd be unwise to train, since it can affect the new tattoos' healing.

I begin the trek back to Buenos Aires Tuesday.

Dust settled...

I'll be going a week without training.

This makes a lot of people feel guilty, or like they'll regress in some way.

But that won't be the case at all if you use what I call the Ladder Method:

• The top rung of the ladder: doing what's technically optimal for your goals. This obviously includes hard, progressive training
• The next rung down: the next best things you can do for your goals
• The next rung down: the next best things you can do for your goals

Etc., etc.

The key to breaking out of the all-or-nothing cycle is to commit to always staying on the highest rung possible. It's a much more realistic, effective goal than either hanging on the top rung, or getting off the ladder altogether.

What does that mean during this unique week of travel and tattoos?

• Top rung (not possible): planning and tracking my meals, walking 8,000+ steps, training hard, and practicing good sleep hygiene
• Next rung down: planning as many meals as I can, tracking the rest as I go, walking as many steps as my schedule and swollen lower leg and foot allow, and going to bed as early as possible

I don't have to climb all the way down here:

• Lowest rung: winging my nutrition, only sometimes tracking, not moving at all, and staying up later than I need to

Nevermind get off the ladder altogether.

Highest rung possible, always.

That's the commitment that'll totally change things for you if you struggle with the all-or-nothing cycle.

Sam

P.S. What do you think of this Ladder Method?

I'd love to hear from you if you're going to try it, or if you have any questions.

P.P.S. Wish me luck as we move onto the back AND front of my knee today. Anybody who says this doesn't hurt gets 500 calories per day this weekend.

​I'll be posting updates on Instagram.