Check Your Ego at the Door


“Greatness comes from humble beginnings; it comes from grunt work. It means you’re the least important person in the room—until you change that with results.” -Ryan Holiday

As an athlete you know how to work hard.

You show up day in and day out. You keep track of your training, nutrition, and recovery. But do all your actions truly align with a deeper goal?  The one you say you want to accomplish but still feel hesitant towards? Are you truly on the path to mastery?

In his book Ego is the Enemy, author Ryan Holiday tackles the difficult topic of the place of ego in success. So often we become impatient on our path to success. We get caught up in what is unfair. We want to boast or show off and show the world our best side. All the while neglecting our weakness and avoiding the work truly necessary to get better.

Can you think of a time in the past few weeks when you let ego get the best of you?

In this moment you were probably not taking the best course of action. Not focused on your values, who you want to be, or on taking action toward your goals. This can be problematic if you consistently let ego get the best of you.

Wanting to be the best will make you train hard toward your goals. Thinking you are the best can even have its place. If you are an athlete and need to go into every contest or event with confidence that you can win. But when you begin to act and treat everyone else like you’re the best…well that’s when you start running into problems.

The danger of ego is directly related to the reality distortion field it creates. You have seen examples of this in those who have achieved some levels of success. In business, music, and certainly in sport there are countless men and women who have made fatal blunders due to unruly egos. Often times they think themselves invincible and surround themselves with a team of people who only feed the ego and let it grow out of control.

Compare this to an individual who has their ego in check. By getting out of your head, detaching from the internal dialogue, emotional language, and most importantly outcomes of a situation you will be in a much better place to decide and act.

Winston Churchill says, “facts are better than dreams”. If you can be realistic with your current standing or status it sets you up for true success. You will know where to leverage your strengths, how to attack your weaknesses, and a realistic view of the challenges and competition that could get in your way.

How about in the gym-are you checking your ego when you train?

Working with a coach is one of the best ways to get a reality check. They can hold you accountable when you try to skip the warmup you should be giving more effort toward. They make sure you get deep enough on every rep of your squat.

They’re not just fitness police though. They’ll tell you when it’s time to put more weight on the bar. To tell you exactly the strategy you need to execute in competition. They may not always give you the answer you want, but always the answer that you NEED.

If you have a health goal you want to achieve don’t let ego get in the way. Reach out today to speak with with one of our trainers.

Prime The Pump


Have you ever started a workout and not quite felt ready?

Like your body should be able to perform the exercise but it feels extra heavy or a step behind? Maybe you’re watching others moving around you at lightning speed and you wonder “what am I doing wrong?!”

Knowing how to prepare your body for exercise is a skill in itself. A great coach will instruct you on how to warm up in a way that physically and mentally prepares you for the day. Having a deeper understanding of how your body works will be hugely beneficial for taking initiative yourself and getting the most out of your hard efforts. You will be able to ask the right questions and know if you are really working up to your potential.

Today we will explore how to prepare for strength based workouts as well as high intensity intervals or cardio sessions. Understanding these principles will help you prepare your body and take your fitness to the next level!

“Give me six hours to chop down a tree and I will spend the first four sharpening the axe.” -Abraham Lincoln

Preparing For Strength And Power Workouts

To prepare for a strength workout you can utilize a rep scheme called a “wave load” to prepare for big lifts. Wave loading lets your body tap into its ability to activate high threshold motor units, the signaling mechanism telling your muscles to contract. The more motor units you activate the more muscles fibers you utilize to produce movement. Understanding how to recruit as many motor units as possible is essential for moving heavy weights or to move moderate loads at high velocity such as in an olympic lift.

Say you are trying to find a 5 rep max back squat. If your current max is 300 you might start out performing sets of 5 starting at 135 pounds, adding 20-30 pounds each set and resting a minute or two in between. By the time you get to 225 though, the weight is already feeling heavy and a feeling of dread creeps in. Most people use a linear progression like this to build up to their heavy weight. The load feels heavier and heavier.

The problem with this approach is that your body is an efficiency machine. It doesn’t want to work any harder than it has to lift the load. It will only recruit the minimum number of motor units required to lift the weight in front of you. Every weight feels heavy because it actually is heavy relative to the muscles you’re using to lift it! Meanwhile however you are using up precious energy trying to slowly build up to your goal weight for the day.

One effective strategy to build up to the goal weight effectively and bust out new personal records is using a wave load technique. Rather than use straight sets of 5 reps all the way up to your working weight you can use single reps at a higher load than you would want to use for a set of 5. This helps your body recruit more muscle fibers because of the demands of a heavy single rep.

Every training session is kind of like blowing up a balloon. Blowing up a heavy duty party balloon fresh out of the package can require some serious lung strength. It’s a challenge right? This is similar to building up to a new weight in your workout. It’s hard to do and physically demanding. What happens once you’ve blown the balloon up all the way? It’s stretched to a new dimension that if you let all the air out, would make it easier to blow up the next time. This is what performing a heavy single is like before performing your set of 5.

Instead of progressing in a linear fashion such as:

  • 5×135
  • 5×185
  • 5×205
  • 5×225
  • 5×245
  • 5×275
  • 5×295
  • 5x New Max Effort Attempt

Total reps = 35  Total load = 7,825 lb.

 

Instead try an undulating periodization:

  • 5×135
  • 5×185
  • 3×225
  • 1×275
  • 3×265
  • 1×300
  • 3×295
  • 1×325
  • 5x New Max Effort Attempt

Total reps = 22   Total load = 4,855

If your goal is to conserve energy for a new max it is clear to see how a wave load can still prime your body for a heavy lift without wasting unnecessary energy!

Preparing For High Intensity Interval (HIIT) or Cardio Workouts

HIIT workouts can be brutal. Sometimes you find yourself gasping for air and wide eyed in the first two minutes. Wondering how you’ll last until the time cap or complete the prescribed number of rounds or reps.

If this is an experience you have had it means that you were either not properly warmed up for the workout or you didn’t properly scale the weights and movements. Warming up for a HIIT workout requires several key components. Increasing respiration so your heart is prepared for greater cardiac output, movement progressions that warm up your muscles and reinforce the movement patterns, and mobility work to improve performance and reduce injury risk.
As a general rule of thumb, the shorter and more intense the workout is, the more warmup and preparation it requires. You need to be prepared to give an intense effort and that will look different every day depending on the workout.

A great coach will be able to help you execute a proper warm complete with movement progressions and the appropriate scales for the movements in your HIIT training.

Speed Is a Skill


Here is how to master it…

Depending on your sport the importance of speed could be a defining characteristic of your success. Naturally track and cross country athletes want to run fast, but speed can help in almost all team and individual sports where strength and conditioning comes into play. Whether you’re a running back who needs to hit the gap just a split second before the linebacker can wrap you up or a basketball player who needs to explode past the defender for a layup, speed can be your best friend on the field or court. Given all else, a faster athlete tends to be a better one and luckily many of the defining characteristics of speed are skill based. That means they can be trained and improved upon. It is important to work with a coach who can teach you the skills and mechanics you need to learn. When improving speed is the focus you need to make progress in at least one and possibly all 3 areas of strength, mobility, and mechanics.

Strength

An athlete can become faster by improving their absolute strength and relative strength to their body weight. This can be achieved through a combination of resistance training and plyometric exercises. Heavy squats and deadlifts will help develop the the motor unit recruitment and force production ability of the leg muscles. Plyometric exercises like box jumps will strengthen connective tissue and improve the stretch shortening cycle in the muscle. Athletes will grow stronger and more powerful and this will directly correlate with increases in speed. Working with a coach who is well versed in speed development will help you get results quickly as well as staying injury free.

Mobility

Improving mobility (the ability of your joints to move freely and easily) can directly improve your speed. This is primarily due to the increase in stride length when the hips, knees, and ankles have full range of motion. This allows for greater muscular contraction due to the body having a higher threshold for motor recruitment. Your coach should explain the proper way to dynamically stretch, warmup, cooldown, and mobilize as a part of your program. It is important to discuss any past injuries with your coach so they can help you to the best of their ability.

Mechanics

The foundational movement pattern of running is a skill just like any other. Learning how to generate power through the proper mechanics can be a game changer for many athletes and may make you feel like you are running for the first time all over again. The timing, stride length, ability to change directions, and use both the arms and legs for explosive movement are all essential skills to improve speed. Your coach will be able to address your unique needs and provide the proper guidance to dial in your mechanics.

If you are serious about improving speed to crush it in your sport seek out one of our coaches to develop a training plan to reach your goals.

Differences between CrossFit and Orange Theory


Group fitness training is a highly effective way to train.

Two popular methods of group training are CrossFit and Orangetheory Fitness. If you have been trying to find a fitness program to help you get stronger, lose weight, or improve your health and energy you may have had some questions about the program for you. Let’s take a look at some of the facts about CrossFit and Orangetheory Fitness to help you make an informed decision on these training options.

A key difference

One of the key differences to know between CrossFit and Orangetheory is that CrossFit gyms are affiliated and Orangetheory is a franchise. CrossFit affiliation means that the location and its coaches are certified in the CrossFit Methodology, the workouts, class structure, and equipment used is dictated by the individual owner. Orangetheory Fitness is a franchise so workouts, equipment, and class structure will be standardized amongst locations.

The Movements

CrossFit places an emphasis on functional movement and work capacity. Functional means movements that transfer over to everyday life and using your body to perform the movement it is capable of. Work capacity means being able to perform a certain body of work in a given amount of time. This requires you to standardize movement and lets you measure your progress. If you used to be able to perform 15 pushups in one minute and now you can perform 22 pushups in a minute you improved your work capacity.

CrossFit combines gymnastics, weightlifting, powerlifting, strongman, monostructural (run/row/bike), and calisthenics movements in a variety of combinations. The program will generally reflect the style and background of what the gym owner is most comfortable teaching and believes will achieve the best results. For this reason you can witness unique fitness programming at each gym that you attend. You will learn the foundational movements CrossFit teaches like squatting and pressing. The great thing about CrossFit is that each movement and workout can be tailored to fit your unique needs. If a movement is outside your comfort zone then your coach can provide you with an alternative movement that replicates the movement pattern, but may use lighter weight or less technically demanding. Each individual in the class will get a similar result from the workout even though they have a wide range of strength and ability levels. Everyone moves forward together.

“Typically the world’s best athletes are minimalists when it comes to their training. They work hard and fast with few exercises. They master the fundamentals and work with them for years. This is the secret that no one wants to hear.”
-Greg Glassman, Founder of CrossFit

Orangetheory Fitness incorporates a combination of movements into their classes as well. Participants will run, row, and perform some light resistance training or calisthenics in a high intensity circuit style. You will generally not lift heavy weights and more emphasis is placed on the cardio component in these classes.

“We have a walker category, jogger category, and runner category. With this language I eliminated that fear people have when they walk in like, “oh no I’m not going to fit in.”
-Ellen Latham, Founder of Orangetheory Fitness

Class Structure

A CrossFit class generally consists of a discussion of the days workout and group introduction, a group warm-up, a strength or skill component, a metabolic training component known as the “workout of the day” or “WOD”, and a cool down or stretching session. These sessions are usually an hour long and are always lead by a coach who is certified by CrossFit.

Often times the gym will utilize specific programs designed to improve your strength in a particular lift or muscle group. Improving strength in compound lifts like the squat and deadlift recruits more high threshold motor units and is the most effective way to get stronger. This is a huge area where CrossFit differs from many other popular fitness programs. To truly perform at high intensity the workout must be designed for you to maintain intense effort in a single bout or multiple efforts with rest in between. The longer the duration of the exercise the less intensity you will be able to maintain.

Many programs just keep you moving for long lengths of time that merely grind you down. You might get sore or sweaty but you don’t improve in any measurable way. Learning how to safely and effectively lift heavy loads is a great way to improve muscle mass, burn fat, and build strong bones and joints. You should leave your workout feeling empowered to take on other tasks in your life.

Orangetheory utilizes heart rate monitors to keep you aware of your metabolic output. Your heart rate corresponding with an intensity zone is displayed for you to view. Each class will have you spend time exercising in different zones. Measuring your exertion allows you to improve your fitness if you are able to manage your heart rate in set zones for set durations of time. Similar to CrossFit you will spend time performing a warm-up, both strength training and cardio elements, and a cooldown. More emphasis is placed on the heart rate to achieve a cardiovascular response.

Cost

When it comes to your health the cost of a fitness program is always a great investment. CrossFit is usually purchased as a monthly membership with common options being unlimited classes or 3x per week. The cost typically ranges between $100-$250 with the biggest factors being what the gym offers balanced with cost of living in the area. You can usually begin with a free trial or consult to see how well you like it. The coaches will want to meet you to learn about your goals and any concerns you may have before you begin so they can set you up for success.

Orangetheory Fitness is a more informal process. You can purchase memberships for 4 times, 8 times, or unlimited classes each month with prices ranges from $59-$159.

Summary

Both CrossFit and Orangetheory Fitness are popular ways to train. In CrossFit you can expect more specific programming, a tighter community, and a great focus on strength development and functional training. Orangetheory Fitness is a bit more of a generic way to train and you can expect an upbeat cardio training session with less focus on weight training. Finding a gym that meets your specific needs is the key. A great coach is going to ask you about your goals, injuries, and experience levels. It’s all about finding a program that fits into your budget and lifestyle and most importantly delivers the results you want!

5 Tips to Help You Change with the Season


As the weather turns colder, many of us tend to let our health and fitness routines take the back burner for a few months. Whether you are feeling rundown or beat up from two CrossFit Open cycles in one year or just trying to escape the holiday season without eating too much pie, it is important to recognize what the change in season can mean for you in your training and health.

The winter months bring about changes in our training routines, daily habits, and nutrition. Rather than take a hit and accepting that this is a time to let yourself slide (because you’ll make it up and get back on track in January) what if this year you made a plan to do things differently?

“You must take personal responsibility. You cannot change the circumstances, the seasons, or the wind, but you can change yourself. That is something you have charge of.” -Jim Rohn

Here are 5 Tips to Help You Change with the Season:

  1. Eat more vegetables and healthy fats.
  2. Go for a walk during the daytime.
  3. Break a sweat every day.
  4. Stay hydrated.
  5. Structure your day for success.

Eat more vegetables and healthy fats.
During the summer months, there seems to be an abundance of fresh fruits and vegetables around. In the winter we tend to shift towards more comfort foods –  foods that are preserved or packaged and are easy to prepare. Focusing on incorporating more vegetables in your diet will help you get the essential vitamins, minerals, fiber, and micronutrients that you need. Omega-3s found in fish oil can help with skin health, heart health, and has been shown to curb arthritis and depression.

Go for a walk during the daytime.
Getting outside for a walk during daylight hours can be extremely beneficial for your body and mind. Even if we can’t get Vitamin D from the sun during the winter months we can still benefit from its exposure. Walking can help improve metabolism, boost mood, and be a much better pick-me-up for your energy than coffee. Doing it in sunlight is proven to be one of the best ways to combat Seasonal Affective Disorder (SAD) that often gets people run down in the winter months.

Break a sweat every day.
Prioritizing fitness may actually be more important in the winter than the summer. We naturally find ourselves more active during the summer months, enjoying the weather at the beach or on a hike or a bike ride. In the winter we tend to hole up indoors. Those hours of walking are replaced with hours of Netflix bingeing and, lo and behold, we start to get soft and complacent.

Stay Hydrated.
In the winter months, you may never feel the need to quench your thirst as you do on a hot summer day. Most folks tend to stay on the dehydrated side. Sweat also evaporates in the cold dry air, so many people are less likely to replenish fluids after exercise. Be sure to set daily hydration goals for yourself. Setting alarms on your phone to get up and grab a drink of water is a great way to accomplish this.

Structure your day for success.
One of the best ways to take charge of your health during the winter months is to plan out your day. Set yourself up for success by incorporating healthy habits and avoiding the detractors is key. Plan to have a big healthy salad before showing up to the holiday party where you know there will be tons of desserts. Book a fitness class, yoga session, or plan to meet a friend during a time you would normally just watch TV or surf the internet.

If you want to stay in control of your health this winter and have questions about how to eat, train or plan let us know!

Don’t Get Spoiled By Fresh Vegetables


Most people tend to rationalize their way through their nutritional decisions without much hard science (let’s face it usually no science) to back it up. When it comes to fruit and vegetable intake this is no exception. Many folks skip out on canned or frozen veggies counting them out as “nutritionally void”. 

It turns out that may not be the case though. Foods that are frozen or canned may not be as pretty as the heirloom veggies you pick up at the farmers market, but don’t get it twisted. 

Research has shown these foods can actually contain higher levels of certain vitamins and minerals compared to their fresh cousins. Frozen veggies can be flash frozen and preserved the same day they are harvested. Fresh veggies on the other hand lose some of their nutritional value as soon as they are picked and experience a steady decline in vitamin and mineral content day after day. This isn’t a big deal if you buy local produce but if you rely on fruits and veggies from across the country then you might be missing out. 

Fat soluble vitamins like A, D, and E are less prone to oxidation when they are frozen or canned. This processing prevents the main oxidation factors of heat, light, and oxygen exposure.

Other areas to consider when it comes to fresh, frozen, or canned is that of cost and food waste. If you find yourself constantly buying fresh veggies and finding them spoiled in the back of your fridge then 1) you are not eating the vegetables and 2) you are wasting your money on them. Frozen and canned veggies will maintain their quality and are clearly set up for a longer shelf life than fresh produce. 

Don’t be afraid to change up your nutritional strategies. If your goal is to save money and eat more healthy food then it’s worth a shot!

 

Does Cardio Hurt Muscle Gain?


It’s the ultimate tradeoff you must face whether you’re an athlete, bodybuilder, or recreational gym goer.

How do you structure your strength training routine and still make time for trail runs, pickup basketball, or your metcon of choice? Strength is good. Cardio is good. So how do you balance the two for optimal health and performance? A great strength and conditioning coach knows exactly how and the truth might surprise you…

The perceived problem is rooted deep in bro science. “Ditch the cardio and just lift heavy if you want to get yoked!” Yet there are incredible athletes around the world have found ways to carry muscle mass and maintain a high level of cardiac output. CrossFit Games competitors casually bust out 225 pound snatches between sets of burpees. Hybrid athletes compete in powerlifting meets deadlifting 600+ pounds and complete Ironman triathlons in the same week. The threshold for excuses just dropped through the floor.

So why is it such a problem balancing strength and metabolic conditioning?

It takes knowledge of exercise science and how the human body adapts to training in order to properly prescribe a routine that works. At least if you wish to improve your strength and maintain your cardio or vice versa. There are many folks who run their body through the ringer day after day. Hard work is not the sole element for achieving fitness success. In fact hard work can be misapplied and eventually become a hindrance to your training if not properly executed. Layering intensity on top of dysfunction or lacking a clear goal leads to burnout and chronic fatigue.

So how do you balance out your strength and conditioning pieces?

The key is to understand how to work in different heart rate zones. Working at different prescribed intensities will improve cardiac output, build muscular endurance, and even help improve recovery from your strength training routine. The volume and intensity spent in each zone will be dictated by your training age and specific goals in training.

A great coach will tell you that you can only have one priority for each block of training: you execute. They will also understand that your energy needs, micronutrients, electrolytes, and will all have to be supported in order to sustain greater output. Utilizing a great coach will be the first step in determining the specific way you should organize your training to make gains in strength and conditioning!

Everything You Need To Know About Salt In Your Diet


Long touted as “the bad guy” when it comes to heart health and blood pressure, salt is starting to fight back with a different story.

There is more to salt than the seasoning and preservative uses we tend to associate with it. There is absolutely a place for salt in your diet. Oh and guess what else, not all salt is created equal….

To truly optimize your health you need to prioritize your salt intake, consume the right types of salt, and understand the relationship it has with potassium. When it comes to nutrition that can optimize your health and performance electrolytes are just one key to success. Adopting sound nutritional strategies will transform the way you feel but also the way you think and your mood.

The problem that arises with salt is has less to do with salt and actually stems from processed foods. These foods are bad for two main reasons.

One, they are almost entirely void of potassium which throws off the ratio of salt to potassium in the body.

Two, they contain 99% sodium chloride and anti-caking agents that often contain heavy metals that can do serious damage to your nervous system. Salt containing heavy metals actually lead to dehydration. They are toxic in the body so the body pulls water out of the cells to protect itself.

“At the end of the day, you can’t compete with Mother Nature. If you’ve got a great tomato, just a pinch of sea salt is all you need.” -Zac Posen

The solution to the problem is to eat the right types of salt. Himalayan salts, sea salts, and other high quality salt products contain lower levels of sodium chloride and instead have higher amounts of beneficial trace minerals. They are also unrefined which eliminates the risk of heavy metals.

It may be a tough mental block for you to overcome when it comes to adding salt to your diet. Feel free to use a healthy variety of salt liberally since evidence has shown no link between sea salt intake above dietary guidelines and adverse medical conditions.

Salt can improve athletic performance and energy levels through its hydrating effects. There are also tons of varieties that will absolutely revolutionize the taste of your food. The cells in our body maintain hydration through a sodium potassium pump. The body likes to maintain specific levels of each mineral in order to keep homeostasis. Along with salt make sure you consume foods high in sodium like potatoes and bananas, especially if you are training hard or sweating a lot.

Go find a high quality salt and sea for yourself.

If you have questions about nutrition for your sport, you want to have more energy, or make a positive choice for your body then we would love to talk about your goals and share some resources that can help!

Squat versus Deadlift


Which lower body movement is “King of the Lifts”?

The squat and deadlift are the two staple movements of a lower body training program. The squat and hip hinge are also two fundamental human movement patterns and are important for normal daily function. They also require a large percentage of muscle recruitment making them essential for developing muscle mass as well as increasing neurological capacity and hormonal output.

The squat and deadlift are also both elegantly simple in theory yet technically complex in application which can make them intimidating for new lifters. The human body is capable of moving tremendous loads with these movements and to stay safe you must master the basics. After all, strength training should always be performed with the proper coaching, equipment, and environment to keep you safe as an athlete.

When it comes to strength training many athletes tend to prefer one lift over the other. There are many reasons for this. Comfort. Body type. Skill level. To name a few. Some people may have stayed away from performing either the squat or the deadlift from a negative past experience or injury.

Let’s take a look at:

  • Who should be training squats and/or deadlifts,
  • The benefits and muscle groups worked, and…
  • The Volume and Intensity you should be using.

General Population versus Athletes

If you are a recreational athlete or utilizing strength training to stay healthy and fit then it is essential that you learn the basics of squatting and deadlifting. After all the ability to squat and hinge are components of everyday life. The human body is an adaptation machine and responds to the demands that are placed upon it. When we spend a lot of time sitting in chairs instead of moving We begin to lose these human movement standards. Don’t worry, the gym is the perfect place to bring them back. When you first learn these lifts make sure to work with an experienced coach who can give you the visual, audible, and tactile cues to perform these lifts.

Athletes also need to hinge and squat to develop explosive power, muscle stiffness, and joint stability for their sport. They may prioritize either the squat, deadlift, or a derivative like the trap bar deadlift based on the demands of the sport on their muscles. Working with a strength coach on sport specific training will be key to choosing the right lifting program for you.

Benefits and Muscle Groups Worked

The ability to perform a basic body weight squat should be the first goal of a training program. The squat requires mobility of the ankles, knees, hips, and spine as well as the motor recruitment patterns to properly extend at the knee hip and ankle simultaneously. The primary muscles worked are the quadriceps, hamstrings, and glutes. Depending on the squat variation being used as well as the depth and other variables you can increase or decrease specific muscle activation. Low bar back squats and box squats achieve greater posterior chain activation. Front squats and overhead squats require a more upright torso and are quad dominant.

The deadlift is the most effective exercise for working the posterior chain. The posterior chain is essential for developing strength and power as an athlete. Powerful hamstrings and glutes will make you run faster, jump higher, and lift more weight. The muscles of the back also benefit from deadlifting due to the powerful isometric contraction required to maintain a neutral spine during heavy pulls. The rear delts, lats, and erector spinae all will grow as a result of deadlifting.

Volume versus Intensity

As a general rule of thumb strength training programs should have an inverse relationship between volume and intensity. Since squats and deadlifts are both total body lifts that require intense focus and neural activation it is important to vary loading patterns, volume, and intensity.

Deadlifts tend to be great for intensity but can be problematic in large volume. One fix for this is to train the hinge movement pattern with other implements that remove the need for heavy loading. Kettlebell Swings, Romanian Deadlifts, and Glute Bridges all train this movement pattern and are great.

Squats on the other hand seem to respond better to higher training volume. With that said you can still grind yourself down with too much high intensity work in the rack. Sticking to Prilepin’s chart for percentages is a great way to stay on top of loading parameters to ensure progress without burning out!

There you have it. A breakdown of the squat and deadlift as well as the reasons you should train them. If you’re looking for help learning these movements and building a movement practice to change your body or get stronger we have a team of coaches who can help you reach your goals.

Eat to Thrive, Not Survive


There are a lot of areas in life where “good enough” can be the goal. Ultimately you have a finite amount of time on this planet and if a task is not important to you then you want to outsource it or put in the minimum effective dose of effort so you can move on with your day. 

There are also many areas where you should put in your very best work. When it comes to movement you want to be strong and pain-free. When you do your taxes you ensure that they are accurate and timely. When you spend time with the ones you love you put the phone away and are fully present in the moment. 
One area that often gets the “good enough” treatment is your diet and nutrition. When life gets busy or making healthy choices becomes inconvenient, the spectrum of foods you consume tends to take a dive in quality. Rather than let slide occur in favor of other activities that seem more important, you may find it worth your while to optimize your diet and nutrition.

Here’s why: 
Even if the doctor says you are healthy, you are happy with the way you look, and you can’t stand cooking – nutrition is one area that literally transcends into ALL areas of your life. If you only ever aim for the minimum in your diet then you are capping your maximum potential in how much you can lift, creatively solve problems, and even love your family. 

We often treat food as an activity that gets scheduled into the day. Food breaks up the workday and provides structure in the evening. It is a social affair with the family or a way to do business. 

The foods you consume during the day are the driving force behind all of this. They not only provide the immediate nutrients needed to fuel your physical and mental performance but are also the long term building blocks for every cell in your body. Every bite you chew or sip you take is going to be broken down into the amino acids that build your muscles and organs. The fats and oils become the cell walls that handle communication between cells in your body and control processes like your immune system function and inflammatory response. The vitamins and minerals will help your body create the energy it needs to keep you moving and eliminating toxins from your body.

Scientists have even found links between our gut bacteria and neurological disease. The foods you are eating today and the way your prioritize diet could determine your likelihood of Alzheimer’s disease later in life. 

The way you choose to eat is affecting the way you live, both today and 40 years from now. If you want to be your best self for your family, your career, and the things you care about accomplishing in life then taking care of your nutrition is not a “nice to have”. It’s a must.

Not sure where to get started? Start by having a conversation with one of our coaches today.