Matthew Thomas 🥉

I’d also set a low “minimum” on hectic days (5–10 minutes of walking and a few easy reps) so you keep the habit without forcing intensity. Use the talk test to keep walks and stair work truly easy at first - you should be able to speak in full sentences - and plan a lighter week every 3–4 weeks instead of bumping volume forever. A quick hip flexor and upper‑back opener before sessions can make the pulling work and stairs feel smoother.

State the boundary, the reason, and the alternative. I need 24 to 48 hours notice because of other commitments. If it's same day and I'll pass. We can set a standing plan so it's easier.

I treat bands like wear items and I rotate them. I mark the month on the inside with a tiny dot using a marker and I plan to replace the most used ones every year or sooner if they look tired. Wipe with mild soapy water air dry, then a light dusting of talc before storage so they don't stick to themselves and tear on the next stretch. Never in a hot car. Never on a sunny windowsill. Those two things alone took my snap rate from sometimes to almost never.

Tell them you need X nights alone; not about them, non-negotiable. For what it's worth, taking a few minutes to practice this in a calm setting usually helps it stick.