The mirror before the map

In this edition of RW Magazine you read why looking honestly comes before a good plan. With the Banded Glute Bridge, a recipe with oatmeal, quark and berries, and a moment to continue calmly.

The days are getting shorter and the agendas fuller. September feels like a new start, as if you get to begin at zero.

But you don't begin at zero. You continue from where you stand now. This month we look at your thoughts, and at what looking honestly gives you. Often that is enough to move forward.

From the Forge

The Mirror Before the Map

Why honesty is the first step

Before you make a new plan, there is a step that often gets skipped. That step is not about wanting, it is about seeing. In this month's article you read why that order matters so much.

Before you make a plan, something else is needed. An honest look at where you are right now. Not to judge. To see.

Most plans do not fall apart in the doing. They fall apart at the start, because they were built for someone you are not yet.

A six day schedule for someone who currently manages two. A nutrition plan that assumes three hours of cooking a week, when you do not have those hours. The plan is not bad. It just does not fit the person who has to carry it out.

Looking honestly is uncomfortable, because it usually gives you less than you hoped for. You train less than you thought. You sleep less than you say. You start over more often than you keep track of.

And that is exactly where something useful begins. A plan that fits who you are now holds. A plan that fits who you wanted to be holds for three weeks.

So the mirror comes before the map. Not because the map does not matter, but because without the mirror you pick up the wrong one.

Where are you right now, if you are completely honest? That answer is your starting point, and it is enough.

One exercise this month

Banded Glute Bridge

This exercise asks for calm attention, and that trains not just your glutes but also your thoughts.

How you do it

Place the band above your knees. Set your feet flat, heels close to your glutes, and push your knees gently outward.
Tilt your pelvis slightly and lift your hips up, until knees, hips and shoulders form a line.
Squeeze the top of your glutes, hold two counts, then lower down calmly.

What to look out for

Onderrug hol trekken in plaats van billen knijpen. Te snel. Knieën naar binnen.

On your plate

Havermout met kwark en bessen 8 minutes

Oatmeal with quark and berries is ready in a few minutes, no complicated steps. Exactly the kind of breakfast that fits a month where you continue calmly from where you stand.

How to make it

Kook de havermout met water tot hij dik is, dat duurt een minuut of vijf. Roer de kwark erdoor zodra de pan van het vuur is, dan blijft hij romig. Bessen en noten erbovenop. Genoeg om je ochtend mee te dragen.

Today does not have to be your best day to count.

Looking ahead

Next month we look further at what it takes to keep going.

Réangelo Willems

RW Coaching

Rebuild. Rise. Reignite.

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