FitWorks Burbank

Many studies have shown that quick breathing rates may trigger feelings like anxiety, anger, or fear- While other studies have shown that we tend to be more attuned to fear when we’re breathing quickly.
Meaning 𝗶𝘁’𝘀 𝗽𝗼𝘀𝘀𝗶𝗯𝗹𝗲 𝘁𝗼 𝗿𝗲𝗱𝘂𝗰𝗲 𝗳𝗲𝗮𝗿 𝗮𝗻𝗱 𝗮𝗻𝘅𝗶𝗲𝘁𝘆 𝗯𝘆 𝘀𝗹𝗼𝘄𝗶𝗻𝗴 𝗱𝗼𝘄𝗻 𝗼𝘂𝗿 𝗯𝗿𝗲𝗮𝘁𝗵. 😮‍💨

🌬So paced, intentional breathing is the way to go!

When you are focused on your breathing (like counting inhale length and matching exhale length, or belly-breathing) you are activating the part of your brain called the insula which is responsible for activating the parasympathetic nervous system (which allows you to rest, digest, and think creatively for problem-solving).

This part of the brain is also connected to increase awareness of one’s bodily states (skills learned through yoga and meditation), and moment-to-moment awareness.

👃 There is so much going on in the world, that conscious awareness and awareness of the breath is crucial for owning and operating our bodies!

You can’t manage what you don’t measure and you can’t improve upon something that you don’t properly manage. We have a great example of this proverb in your fitness- 𝐢𝐧 𝐲𝐨𝐮𝐫 𝐋𝐞𝐯𝐞𝐥𝐬 𝐚𝐧𝐝 𝐭𝐡𝐞 𝐫𝐨𝐚𝐝𝐦𝐚𝐩 𝐟𝐨𝐫 𝐡𝐨𝐰 𝐭𝐨 𝐥𝐞𝐯𝐞𝐥-𝐮𝐩. 🚀
In our personal lives and in the gym, goal-setting is also so important. It doesn’t mean you need to be tackling goals every moment of every day- we all need rest and down time, but it’s more likely that those of us who do have clearly defined goals might just enjoy our downtime even more than those who don’t set goals! 📝

𝑾𝒉𝒆𝒏 𝒘𝒆 𝒉𝒂𝒗𝒆 𝒈𝒐𝒂𝒍𝒔, 𝒘𝒆 𝒈𝒆𝒕 𝒕𝒐 𝒅𝒆𝒔𝒊𝒈𝒏 𝒐𝒖𝒓 𝒍𝒊𝒇𝒆 𝒕𝒉𝒆 𝒘𝒂𝒚 𝒘𝒆 𝒘𝒂𝒏𝒕 𝒊𝒕 𝒕𝒐 𝒃𝒆.

📍 Scoring is about living that life you want. To get there, clearly define your goals. Next- set an action plan. And execute!

When was the last time we met to do a goal-setting session?

Challenges can build confidence, and confidence is so important for true success, for self-esteem, and for others having confidence in you. 💖

When there’s a problem, a roadblock, or a challenge, do you tackle it and build confidence, or do you use defeated language like, “𝒕𝒉𝒊𝒔 𝒊𝒔 𝒕𝒐𝒐 𝒉𝒂𝒓𝒅”?

One reason why our workouts are so beneficial to our mental health and resilience is it allows us to exercise the muscle of determination, and build confidence. 🔨

✒️ Next time you feel that something is too big, or too hard, show yourself that step-by-step you CAN rise to the occasion, and grow!

Next time you’re driving to the gym, use it as a 𝐭𝐢𝐦𝐞 𝐭𝐨 𝐩𝐫𝐚𝐜𝐭𝐢𝐜𝐞 𝐩𝐚𝐭𝐢𝐞𝐧𝐜𝐞. 🚗
We know that driving can be stressful sometimes, especially when there’s many other cars on the road, when the weather and roads are tough, or when you’re going through a lot in your life or holding stress from the day.
When you’re feeling stressed in the car, take a calm deep breath through your nose, and slowly exhale. 😮‍💨

Remember that other drivers who are bothering you, driving too fast, too slow, weaving in-and-out of lanes, or not using their signals might be having a lot going on in their lives too.

👉 Stay calm and collected in your own bubble, and practice patience.

Strengthening the glute med can help to resolve hip pain, low back pain, and even pain at your knee or foot! Equally important to know is that if you have weak glute meds, your squat will also be weaker than if not.

If your knees tend to roll in when your squat, it could be because your glute med needs help. 🦵

𝙃𝙚𝙧𝙚’𝙨 𝙖 𝙨𝙞𝙢𝙥𝙡𝙚 𝙖𝙨𝙨𝙚𝙨𝙨𝙢𝙚𝙣𝙩 𝙮𝙤𝙪 𝙘𝙖𝙣 𝙩𝙧𝙮 𝙩𝙤 𝙘𝙝𝙚𝙘𝙠 𝙮𝙤𝙪𝙧 𝙜𝙡𝙪𝙩𝙚 𝙢𝙚𝙙 𝙨𝙩𝙧𝙚𝙣𝙜𝙩𝙝:
1. Stand up and lift one leg off the floor.- How do you feel?
Do you feel stable, solid, and like the hip of your standing leg is working and can manage the balance?

Or, do you feel like that hip is unable to keep up and carry the weight of your other side?
Maybe you feel a big droop or like you need to put your foot down quickly for balance?

𝘼𝙣𝙮 𝙤𝙛 𝙩𝙝𝙚𝙨𝙚 𝙘𝙤𝙪𝙡𝙙 𝙗𝙚 𝙖 𝙨𝙞𝙜𝙣 𝙮𝙤𝙪𝙧 𝙜𝙡𝙪𝙩𝙚𝙪𝙨 𝙢𝙚𝙙𝙞𝙪𝙨 𝙢𝙪𝙨𝙘𝙡𝙚 𝙣𝙚𝙚𝙙𝙨 𝙨𝙩𝙧𝙚𝙣𝙜𝙩𝙝𝙚𝙣𝙞𝙣𝙜.

🤜 Reach out to your coach to discuss this, and learn what strengthening exercises you can start right away to help the glute med out!

Isn’t it strange how our appliances come with a how-to pamphlet on how to operate them, but we never got an instruction manual for how to operate our bodies?
𝗪𝗲𝗹𝗹 𝘁𝗵𝗶𝘀 𝗽𝗼𝘀𝘁 𝗶𝘀 𝘁𝗼 𝘀𝗵𝗼𝘄 𝘆𝗼𝘂 𝗵𝗼𝘄 𝘆𝗼𝘂 𝗰𝗮𝗻 𝘁𝗿𝗶𝗴𝗴𝗲𝗿 𝘆𝗼𝘂𝗿 𝗻𝗲𝗿𝘃𝗼𝘂𝘀 𝘀𝘆𝘀𝘁𝗲𝗺 𝗳𝗼𝗿 𝘁𝗿𝗮𝗻𝗾𝘂𝗶𝗹𝗶𝘁𝘆 𝗶𝗻 𝘀𝘁𝗿𝗲𝘀𝘀𝗳𝘂𝗹 𝘀𝗶𝘁𝘂𝗮𝘁𝗶𝗼𝗻𝘀.

Breathing deeply, with a slow and equal inhalation to exhalation ratio, signals our parasympathetic nervous system to calm the body down. Tranquility in the body can directly impact our physical, mental and emotional health, and longevity. 👍😮‍💨

Choose a comfortable laying or sitting position (to avoid falling asleep don’t lay on a bed!).

When you breathe in through your nose, fill your abdomen with air and not just your chest.
When you breathe out, your abdomen should contract and empty its air.

If your body is stressed you will notice that when you inhale, your abdomen moves in and when you exhale it moves out; this is the opposite of the correct breathing for calming the nervous system.

👃 In stressful times, focus on belly-breathing as described above, so that your body is triggered in a helpful way for relaxation and clear-thinking.

This proverb is about changing with the times- 𝐧𝐨𝐭 𝐛𝐞𝐢𝐧𝐠 𝐫𝐢𝐠𝐢𝐝 𝐛𝐮𝐭 𝐫𝐚𝐭𝐡𝐞𝐫 𝐛𝐞𝐢𝐧𝐠 𝐚𝐝𝐚𝐩𝐭𝐢𝐯𝐞 𝐭𝐨 𝐭𝐡𝐞 𝐜𝐮𝐫𝐯𝐢𝐧𝐠 𝐧𝐚𝐭𝐮𝐫𝐞 𝐨𝐟 𝐥𝐢𝐟𝐞; life isn’t stagnant, it is not linear, it is dynamic, and curves from point A to Point B. When we try to control the flow of life, we limit ourselves in business, in personal life, and as athletes.

We can’t keep doing things just because ‘we have always done it that way.’ The power of change means taking the learning from the past, recognizing the situation in the present, and planning for the future.📝

📍 If your perception can change, then your reality can change and you begin to see OPPORTUNITIES in change, rather than inconveniences.

There’s such a subtle difference in the words “𝒉𝒂𝒗𝒆” and “𝒘𝒂𝒏𝒕” when it comes to doing something.
But the small change in word choice makes a big impact on how it FEELS when you do the action.
📌 Do you HAVE to go to work? Or do you WANT to go to work?
📌 Do you HAVE to go to the gym? Or do you WANT to?

The key difference comes when you boil down the REASON for doing it.

👷People choose to do what benefits them- we want to work because it provides us financial security, a means to pay for food,to take care of others, and to own luxuries like TV, electronics, and comfortable furniture. Those are the REASONS people CHOOSE to work. 👩‍💻

While ‘𝒉𝒂𝒗𝒆 𝒕𝒐’ it feels like a PUSH 😒 from the outside, ‘𝒘𝒂𝒏𝒕 𝒕𝒐’ attitude feels like a PULL 😀 from the inside.

So what would you rather choose? To be self-motivated or to wait to be controlled by others?

✒️ Tune into your word choices, and if you notice you phrase things as “𝒉𝒂𝒗𝒆 𝒕𝒐” , simply ask yourself why doing that thing matters to you. This reflection will show you why you WANT to, which lends to a lighter perspective of life and empowers you with your choices.

Did you know that 𝐥𝐢𝐬𝐭𝐞𝐧𝐢𝐧𝐠 𝐭𝐨 𝐦𝐮𝐬𝐢𝐜 𝐰𝐡𝐢𝐥𝐞 𝐝𝐫𝐢𝐯𝐢𝐧𝐠 𝐚𝐟𝐟𝐞𝐜𝐭𝐬 𝐲𝐨𝐮𝐫 𝐡𝐞𝐚𝐫𝐭? ❤️

The secret to reducing stress while driving is to choose relaxing music. Not too hard to believe, right? I mean, you probably could have guessed that certain music will help you feel relaxed in the car, but when was the last time you selected a playlist specifically to enhance your drive? 🚗

🎶 “They found that when the participants had listened to music while driving under stressful conditions, they had higher heart rate variability than when they had driven under stressful conditions without any music.” 🎶

👉 This week, give it a try!

If your ankles don’t move forward far enough in a squat, your torso has to come forward to compensate which means you lose the desired neutral spine for a good squat. In this poor position, you also can’t produce maximum force and miss out on your true potential. 💪⭐️

𝙃𝙚𝙧𝙚’𝙨 𝙝𝙤𝙬 𝙮𝙤𝙪 𝙘𝙖𝙣 𝙖𝙨𝙨𝙚𝙨𝙨 𝙖𝙣𝙙 𝙨𝙚𝙚 𝙞𝙛 𝙖𝙣𝙠𝙡𝙚 𝙢𝙤𝙗𝙞𝙡𝙞𝙩𝙮 𝙞𝙨 𝙝𝙤𝙡𝙙𝙞𝙣𝙜 𝙮𝙤𝙪 𝙗𝙖𝙘𝙠 𝙞𝙣 𝙮𝙤𝙪𝙧 𝙨𝙦𝙪𝙖𝙩𝙩𝙞𝙣𝙜 𝙩𝙖𝙡𝙚𝙣𝙩:
1. Find a wall and place one foot exactly 5 inches from it, facing the wall.
2. Lunge forward, driving your knee to the wall (you can place your hands on the wall for support).
3. Move your knee in a straight line without drifting to the sides, and keep the heel in contact with the floor at all times.
Ideally, your knee should be able to lightly touch the wall. If you find yourself lifting your heel, or moving your knee to one side to be able to reach the wall, that means you might need ankle mobility improvement for your squats.
☑️ Do this assessment, then reach out to your coach so you can address the problem and progress!

Did you know that an estimated 30-50% of adults breathe through their mouth? We don’t usually think about how we breathe as it’s an automatic function, but this post is to help you focus on the best breathing technique: nose-breathing. 😮‍💨

We’re designed to breathe mainly through our nose because that’s how we get the most oxygen to our body.

𝗪𝗵𝗲𝗻 𝘆𝗼𝘂 𝗯𝗿𝗲𝗮𝘁𝗵𝗲 𝘁𝗵𝗿𝗼𝘂𝗴𝗵 𝘆𝗼𝘂𝗿 𝗻𝗼𝘀𝗲, 𝘆𝗼𝘂:

- 𝘍𝘪𝘭𝘵𝘦𝘳 𝘰𝘶𝘵 𝘧𝘰𝘳𝘦𝘪𝘨𝘯 𝘱𝘢𝘳𝘵𝘪𝘤𝘭𝘦𝘴. Nasal hair filters out dust, allergens, and pollen, which helps prevent them from entering your lungs.

- 𝘏𝘶𝘮𝘪𝘥𝘪𝘧𝘺 𝘪𝘯𝘩𝘢𝘭𝘦𝘥 𝘢𝘪𝘳. Your nose warms and moisturizes the air you breathe in. This brings the air you inhale to body temperature, making it easier for your lungs to use.

- 𝘗𝘳𝘰𝘥𝘶𝘤𝘦 𝘯𝘪𝘵𝘳𝘪𝘤 𝘰𝘹𝘪𝘥𝘦. During nasal breathing, your nose releases nitric oxide- which helps to widen blood vessels. This can help improve oxygen circulation in your body.

👃 Take a few smooth inhales through your nose, and let the BEST BREATHING begin!

It’s so important to know that 𝐰𝐢𝐭𝐡 𝐞𝐯𝐞𝐫𝐲 𝐬𝐞𝐭𝐛𝐚𝐜𝐤 𝐜𝐨𝐦𝐞𝐬 𝐠𝐫𝐨𝐰𝐭𝐡. That you can’t truly be set-BACK when you’re moving ahead. A pause, a break, a lull, or a low period is a necessary step before a “tower moment” - a growth-spurt, or a peak. 🍃

📍 As the japanese proverb suggests, when you fall, you stand, and if every fall is followed by the natural rhythm of a stand, it was never a setback because in that fall is the decision to prevail- and your resilience grows. 🥰

Life is full of those pivotal moments where we choose, sometimes without even realizing that we’re the ones choosing.👊
Thoughts and words like, “𝑰 𝒄𝒂𝒏’𝒕 𝒅𝒐 𝒕𝒉𝒊𝒔 𝒂𝒏𝒚𝒎𝒐𝒓𝒆” or “𝑰 𝒄𝒂𝒏’𝒕 𝒅𝒐 𝒊𝒕” might cross our minds in those moments.

This post is to remind you that the words you think and say out loud do matter because the words we use and the thoughts we have determine our choices.

Next time you catch yourself with an “𝑰 𝒄𝒂𝒏’𝒕” mindset, add a big YET to the end of it!

I can't do that YET!

✒️ Find ways to remind yourself in your daily life that your persistence is key. It will often be the make or break characteristic determining whether you reach your personal definition of success or not.

One way to use your commute time for self-improvement is to 𝐥𝐢𝐬𝐭𝐞𝐧 𝐭𝐨 𝐚𝐮𝐝𝐢𝐨 𝐛𝐨𝐨𝐤𝐬.🎧

Some studies show that listening while driving is a good way to stay alert on the road, however you should choose to listen to a book on audio that isn’t TOO distracting!

𝐄𝐧𝐠𝐚𝐠𝐞 𝐲𝐨𝐮𝐫 𝐦𝐢𝐧𝐝, 𝐬𝐭𝐚𝐲 𝐚𝐥𝐞𝐫𝐭, 𝐚𝐧𝐝 𝐥𝐢𝐬𝐭𝐞𝐧 𝐭𝐨 𝐚𝐧 𝐚𝐮𝐝𝐢𝐨 𝐛𝐨𝐨𝐤 𝐢𝐧 𝐭𝐡𝐞 𝐜𝐚𝐫.🚗

👉 What audio book do YOU recommend? Comment below!

Check out previous posts that cover 𝐓𝐡𝐞 𝟓 𝐋𝐨𝐯𝐞 𝐋𝐚𝐧𝐠𝐮𝐚𝐠𝐞𝐬 💞 what they are, and how to apply them in a fitness-way for your body!

Today’s posts is a two-in-one: 🤲𝐀𝐜𝐭𝐬 𝐨𝐟 𝐒𝐞𝐫𝐯𝐢𝐜𝐞, and 🎁𝐆𝐢𝐯𝐢𝐧𝐠 𝐆𝐢𝐟𝐭𝐬.

💁 For acts of service, a person feels loved and appreciated when someone does nice things for them, such as:

◾️ Helping with the dishes🍽
◾️ Running errands🚙
◾️ Vacuuming/sweeping🧹
◾️ Putting gas in the car⛽️
𝘛𝘩𝘦𝘺 𝘭𝘰𝘷𝘦 𝘸𝘩𝘦𝘯 𝘱𝘦𝘰𝘱𝘭𝘦 𝘥𝘰 𝘭𝘪𝘵𝘵𝘭𝘦 𝘵𝘩𝘪𝘯𝘨𝘴 𝘧𝘰𝘳 𝘵𝘩𝘦𝘮 𝘢𝘯𝘥 𝘰𝘧𝘵𝘦𝘯 𝘤𝘢𝘯 𝘣𝘦 𝘧𝘰𝘶𝘯𝘥 𝘥𝘰𝘪𝘯𝘨 𝘵𝘩𝘦𝘴𝘦 𝘢𝘤𝘵𝘴 𝘰𝘧 𝘴𝘦𝘳𝘷𝘪𝘤𝘦 𝘧𝘰𝘳 𝘰𝘵𝘩𝘦𝘳𝘴.

💝 𝐆𝐢𝐟𝐭-𝐠𝐢𝐯𝐢𝐧𝐠 is symbolic of love and affection for someone with this love language. They treasure not only the gift itself but also the time, the thought, and effort the gift-giver put into it.

𝐒𝐨 𝐡𝐨𝐰 𝐜𝐚𝐧 𝐲𝐨𝐮 𝐬𝐡𝐨𝐰 𝐚𝐩𝐩𝐫𝐞𝐜𝐢𝐚𝐭𝐢𝐨𝐧 𝐟𝐨𝐫 𝐲𝐨𝐮𝐫 𝐁𝐎𝐃𝐘 𝐮𝐬𝐢𝐧𝐠 𝐭𝐡𝐞𝐬𝐞 𝐭𝐰𝐨 𝐋𝐨𝐯𝐞 𝐋𝐚𝐧𝐠𝐮𝐚𝐠𝐞𝐬?

𝐎𝐧𝐞 “𝐭𝐰𝐨-𝐢𝐧-𝐨𝐧𝐞 𝐢𝐝𝐞𝐚” 𝐢𝐬: Make a delicious dessert that feels like a healthy treat, rather than a "cheat meal"- buying those healthy ingredients are the “gift” and the making of the meal is the “service”! 🥧

𝐀𝐧𝐨𝐭𝐡𝐞𝐫 𝐜𝐨𝐮𝐥𝐝 𝐛𝐞: Fill up a big water bottle for the day, and refill it throughout the day as you drink. Add a squeeze of lemon or peppermint leaves or oil to make this water extra-special. This hydration and paying attention to your body’s need for water is a great 𝐚𝐜𝐭 𝐨𝐟 𝐬𝐞𝐫𝐯𝐢𝐜𝐞, but adding the lemon or peppermint is a thoughtful 𝐠𝐢𝐟𝐭 for the body. 💦🍋

What ideas do you have?!

Another awesome topic in the book is 𝑰𝑪𝑬𝑩𝑬𝑹𝑮𝑰𝑵𝑮 & 𝑳𝑰𝑽𝑰𝑵𝑮 𝑩𝒀 𝑷𝑹𝑰𝑶𝑹𝑰𝑻𝒀 📖

Purpose should come before results or taking action because after you know your true PURPOSE for wanting something it's much easier to PRIORITIZE your next action-step. 🚶‍♀️

But most people skip the step of defining their PURPOSE- and they miss out on prioritizing based on what’s most important to them.

Don’t be one of those people.

🎯Schedule a Success Session with us, and we’ll clearly define the outcome you want, discover your purpose, and base your action steps on what TRULY motivates you- with ONE THING, first. 😊

🔔 𝐑𝐞𝐦𝐢𝐧𝐝𝐞𝐫𝐬:
-Drink lots of 🆆🅰🆃🅴🆁 every day.
-Drink high-quality, clean 🆆🅰🆃🅴🆁.
-When you drink 🆆🅰🆃🅴🆁, think positively as this changes the structure of the water.

🏆 Look into books like “Understanding Water” by Andreas Wilkens, “Your Body’s Many Cries for Water” by F. Batmanghelidj and M.D. and “The Hidden Messages in Water”by Masaru Emoto For more info and inspiration about the power and essential nature of water! 💦

𝐌𝐨𝐧𝐨𝐬𝐭𝐫𝐮𝐜𝐭𝐮𝐫𝐚𝐥: This range is for movements that can be done indefinitely (running, rowing, biking, etc) and is best for 𝐚𝐞𝐫𝐨𝐛𝐢𝐜 𝐜𝐨𝐧𝐝𝐢𝐭𝐢𝐨𝐧𝐢𝐧𝐠.
This is the type of workout where aerobic capacity would be the only limiter, and there are no weights involved, and no intense muscle contractions.

🏃‍♀️ 1 mile run, into oh-so-many box step ups, into rowing, more running, single-under jump rope... yep, you got it! 😏

Have you been feeling unmotivated? Gym workouts are always changing and challenging, but that doesn’t mean that every now and then we don’t hit a rough-patch in our motivation and find it difficult to show up.

In times like these, it’s important to try and keep things in perspective.
Reflect on the aspects of going to the gym you are grateful for.

𝐐𝐮𝐞𝐬𝐭𝐢𝐨𝐧𝐬 𝐥𝐢𝐤𝐞 𝐭𝐡𝐞𝐬𝐞 𝐦𝐢𝐠𝐡𝐭 𝐡𝐞𝐥𝐩 𝐲𝐨𝐮 𝐟𝐞𝐞𝐥 𝐠𝐫𝐚𝐭𝐞𝐟𝐮𝐥:

❓What is it about working out that positively impacts my energy?
❓How do workouts change my mindset?
❓Do my workouts make me feel empowered, or weak?
❓Who am I an example to in my family or community, and how does it make me feel to be their workout inspiration?

𝐇𝐞𝐫𝐞 𝐚𝐫𝐞 𝐬𝐨𝐦𝐞 𝐰𝐚𝐲𝐬 𝐭𝐨 𝐠𝐞𝐭 𝐢𝐧 𝐚 𝐠𝐫𝐚𝐭𝐢𝐭𝐮𝐝𝐞 𝐦𝐢𝐧𝐝𝐬𝐞𝐭 𝐢𝐧 𝐭𝐡𝐞 𝐠𝐲𝐦:
✅ Journal
✅ Focus on things that you enjoy about going to class
✅ Celebrate your small wins, even if you don’t level-up
✅ Be an example of positivity to others

▶️ Keep on keepin’ on and come to us if you need help staying motivated!

One of 𝐓𝐡𝐞 𝟓 𝐋𝐨𝐯𝐞 𝐋𝐚𝐧𝐠𝐮𝐚𝐠𝐞𝐬 💞 by Gary Chapman is 𝐏𝐡𝐲𝐬𝐢𝐜𝐚𝐥 𝐓𝐨𝐮𝐜𝐡.
A person with physical touch as their primary love language feels loved through physical affection. 🤲
Something as small as their partner holding their hand, touching their arm, or sitting close at dinner, for example. 🤝

💪 𝐈𝐟 𝐲𝐨𝐮 𝐰𝐞𝐫𝐞 𝐭𝐨 𝐠𝐢𝐯𝐞 𝐲𝐨𝐮𝐫 𝐛𝐨𝐝𝐲 𝐚𝐩𝐩𝐫𝐞𝐜𝐢𝐚𝐭𝐢𝐨𝐧 𝐭𝐡𝐫𝐨𝐮𝐠𝐡 𝐩𝐡𝐲𝐬𝐢𝐜𝐚𝐥 𝐭𝐨𝐮𝐜𝐡, 𝐲𝐨𝐮 𝐦𝐢𝐠𝐡𝐭 𝐬𝐜𝐡𝐞𝐝𝐮𝐥𝐞 𝐚 𝐦𝐚𝐬𝐬𝐚𝐠𝐞, 𝐦𝐚𝐬𝐬𝐚𝐠𝐞 𝐲𝐨𝐮𝐫 𝐬𝐜𝐚𝐥𝐩 𝐨𝐫 𝐞𝐚𝐫𝐬 𝐭𝐨 𝐫𝐞𝐥𝐢𝐞𝐯𝐞 𝐭𝐞𝐧𝐬𝐢𝐨𝐧, 𝐨𝐫 𝐝𝐨 𝐚 𝐩𝐚𝐫𝐭𝐧𝐞𝐫 𝐰𝐨𝐫𝐤𝐨𝐮𝐭 𝐰𝐡𝐞𝐫𝐞 𝐲𝐨𝐮 𝐟𝐞𝐞𝐥 𝐩𝐡𝐲𝐬𝐢𝐜𝐚𝐥𝐥𝐲 𝐜𝐥𝐨𝐬𝐞𝐫 𝐭𝐨 𝐚 𝐠𝐲𝐦 𝐛𝐮𝐝𝐝𝐲!

Here’s a 3-part “cheat sheet” for focusing on the most important thing. 📄
This process will answer the ultimate question: “𝑾𝒉𝒂𝒕’𝒔 𝒕𝒉𝒆 𝑶𝑵𝑬 𝑻𝒉𝒊𝒏𝒈 𝑰 𝒄𝒂𝒏 𝒅𝒐, 𝒂𝒏𝒅 𝒃𝒚 𝒅𝒐𝒊𝒏𝒈 𝒊𝒕 𝒆𝒗𝒆𝒓𝒚𝒕𝒉𝒊𝒏𝒈 𝒆𝒍𝒔𝒆 𝒘𝒊𝒍𝒍 𝒃𝒆 𝒆𝒂𝒔𝒊𝒆𝒓?

1️⃣ What’s the ONE Thing I can do? (Not the ONE thing you “should/could/would’ do — but the ONE Thing you CAN do. The word “can” implies action, as opposed to the others, which imply intention).

2️⃣ Get specific with the one thing you can do. You’re about to take action on something that actually has a purpose.

3️⃣ See to it that the one thing you CAN do will create LEVERAGE. When you do this ONE Thing, everything else you could do to accomplish your goal will now be either doable with less effort or no longer even necessary.

For example: If your aerobic system is a weakness and holds you back from leveling up, you might have a goal to improve to work on your breathing which will impact your Rowing and API score, but you are also held back by double-unders…Perhaps working on double-unders daily for 10 minute will improve your aerobic capacity.

𝘞𝘩𝘢𝘵𝘦𝘷𝘦𝘳 𝘵𝘩𝘦 𝘤𝘢𝘴𝘦 𝘮𝘢𝘺 𝘣𝘦- 𝘭𝘦𝘢𝘷𝘦 𝘵𝘩𝘦 𝘱𝘭𝘢𝘯𝘯𝘪𝘯𝘨 𝘶𝘱 𝘵𝘰 𝘶𝘴! 𝘚𝘦𝘵 𝘶𝘱 𝘢 𝘚𝘶𝘤𝘤𝘦𝘴𝘴 𝘚𝘦𝘴𝘴𝘪𝘰𝘯 𝘴𝘰 𝘺𝘰𝘶 𝘤𝘢𝘯 𝘯𝘢𝘳𝘳𝘰𝘸 𝘥𝘰𝘸𝘯 𝘺𝘰𝘶𝘳 𝘖𝘕𝘌 𝘛𝘏𝘐𝘕𝘎, 𝘢𝘯𝘥 𝘵𝘩𝘦 𝘰𝘯𝘦 𝘵𝘩𝘪𝘯𝘨 𝘺𝘰𝘶 𝘊𝘈𝘕 𝘥𝘰 𝘸𝘩𝘪𝘤𝘩 𝘸𝘪𝘭𝘭 𝘮𝘢𝘬𝘦 𝘦𝘷𝘦𝘳𝘺𝘵𝘩𝘪𝘯𝘨 𝘦𝘢𝘴𝘪𝘦𝘳.

🎯We will help you focus, plan, and take a step of action!
Schedule your Success Session!

More about 🆆🅰🆃🅴🆁 today, so grab your glass or bottle and sip while you read! 🥛

👂 Have you heard of the studies done by Dr. Emoto?

According to Dr. Masaru’s theory of water consciousness, water can respond to human emotion, thoughts, words, and even written messages. His New York Times bestselling book, “The Hidden Messages in Water”, revealed that water can pick up vibrations of emotions and change its structure accordingly. 💦

💭 When you drink water, think positively about the water, and hold a positive emotion inside (like love) and it will have a positive effect on your health. Transversely, when you expose water to negative feelings (like hate) it can potentially be harmful to your body.

𝐃𝐫𝐢𝐧𝐤 𝐮𝐩!

🏆And look farther into Dr. Masaru’s theory of Water Consciousness!

𝐌𝐮𝐬𝐜𝐥𝐞 𝐞𝐧𝐝𝐮𝐫𝐚𝐧𝐜𝐞 is in the15+ rep range: This range will still create a hypertrophic effect, but only the metabolic mechanism (meaning It's enough reps to bring blood into the muscle but not enough weight to create enough mechanical tension and muscle damage). 💪

Ideally, your muscle's ENDURANCE will be the challenge in this rep range, and will be verrrrryyy burny- you can tell when you're training muscle endurance when you CAN push through more reps, but it feels uncomfortable in the muscle! IT BURNS! 🔥

💪 A good example is 𝐓𝐚𝐛𝐚𝐭𝐚 in the high-rep ranges, or 400 meter walking lunges. The weight is usually VERY light or body-weight...

One of the best ways to stay motivated is to 𝐬𝐭𝐚𝐲 𝐜𝐮𝐫𝐢𝐨𝐮𝐬.
Give yourself the chance to try things you’ve always wanted to but never had “the time” to do. 🤔

✅ In the gym, it could be trying triple-unders, going to a workshop or clinic to improve on a movement technique, asking your coach more questions about the stimulus in the workout, or learning about how achilles tightness affects squat depth and form.

The important thing is to try the things (or learn the things) you would have otherwise never had the time for.😲

▶️ Workout motivation is something we have to work at, at times, and staying curious and open to learning new skills is one way to keep consistency up.
Hope this helps :)

One of 𝐓𝐡𝐞 𝟓 𝐋𝐨𝐯𝐞 𝐋𝐚𝐧𝐠𝐮𝐚𝐠𝐞𝐬 💞 is 𝐐𝐮𝐚𝐥𝐢𝐭𝐲 𝐓𝐢𝐦𝐞.
Someone with this love language wants undivided attention.

They feel loved if you are present and focused on them when you are together.👀
This means putting down the cell phone, turning off the tablet, making eye contact, and actively listening.

What if you were to apply this to your body?
How can you show your body 𝐐𝐮𝐚𝐥𝐢𝐭𝐲 𝐓𝐢𝐦𝐞?

𝐇𝐞𝐫𝐞’𝐬 𝟑 𝐢𝐝𝐞𝐚𝐬:
⌚️ Be silent, calm your mind, and sense what your body needs- perhaps it’s thirsty, needs a nap or to go to bed early, needs to move. When we’re constantly distracted by our thoughts, or constantly in motion, we are not tuning into the body’s needs and therefor not spending time “in” it.

⌚️ Schedule your workout before the week begins. Show up to the workout and be completely present IN the movements, rather than letting the chitter-chatter of the mind steal away that special time with your body.

⌚️ When you eat, just eat. Don’t scroll on social media, don’t call a friend. Just breathe, be in the moment, and your body will thank you!

In the book “𝑻𝒉𝒆 𝑶𝒏𝒆 𝑻𝒉𝒊𝒏𝒈”, 📣 Keller says:

"You can do two things at once, but you can’t focus effectively on two things at once. Even my dog Max knows this. When I get caught up with a basketball game on TV, he gives me a good nudge. Apparently, background scratches can be pretty unsatisfying. Many think that because their body is functioning without their conscious direction, they’re multitasking. This is true, but not the way they mean it. A lot of our physical actions, like breathing, are being directed from a different part of our brain than where focus comes from. As a result, there’s no channel conflict. We’re right when we say something is “front and center” or “top of mind,” because that’s where focus occurs--in the prefrontal cortex. When you focus, it’s like shining a spotlight on what matters. You can actually give attention to two things, but that is what’s called “divided attention.” And make no mistake: Take on two things and your attention gets divided. Take on a third and something gets dropped.”

𝙒𝙝𝙚𝙣 𝙞𝙩 𝙘𝙤𝙢𝙚𝙨 𝙩𝙤 𝙮𝙤𝙪𝙧 𝙛𝙤𝙘𝙪𝙨 𝙞𝙣 𝙩𝙝𝙚 𝙜𝙮𝙢, 𝙙𝙤 𝙮𝙤𝙪 𝙛𝙚𝙚𝙡 𝙡𝙞𝙠𝙚 𝙩𝙝𝙚𝙧𝙚 𝙖𝙧𝙚 𝙢𝙪𝙡𝙩𝙞𝙥𝙡𝙚 𝙩𝙝𝙞𝙣𝙜𝙨 𝙮𝙤𝙪’𝙧𝙚 𝙬𝙤𝙧𝙠𝙞𝙣𝙜 𝙤𝙣?
-Something like improve Front Squat strength, get better at Upper-Body Endurance, plus get more protein in your diet, PLUS get more sleep?! 🤯
It can be overwhelming to fust choose ONE THING that will impact the rest of your fitness goals. 🥵
BUT DON'T WORRY! If you're a bit stressed by all the things you want to improve on, that's exactly what Success Sessions are for.

𝗟𝗲𝘁 𝘂𝘀 𝗵𝗲𝗹𝗽 𝘆𝗼𝘂 𝘁𝘂𝗿𝗻 𝘆𝗼𝘂𝗿 𝗳𝗶𝘁𝗻𝗲𝘀𝘀 𝘁𝗼-𝗱𝗼 𝗹𝗶𝘀𝘁 𝗶𝗻𝘁𝗼 𝗮 𝘀𝘂𝗰𝗰𝗲𝘀𝘀-𝗹𝗶𝘀𝘁 𝗯𝘆 𝗱𝗶𝗿𝗲𝗰𝘁𝗶𝗻𝗴 𝗳𝗼𝗰𝘂𝘀 𝘁𝗼 𝘁𝗵𝗲 𝗧𝗢𝗣 𝗽𝗿𝗶𝗼𝗿𝗶𝘁𝘆 𝘁𝗵𝗶𝗻𝗴!

Set up a Success Session with us- we’re here to guide you through (and to) your goals! 🎯

About half your body weight is 🆆🅰🆃🅴🆁. So a 160-pound person has about 80 pounds (10 gallons) of water in their body.

Your body works to keep the amount of water and electrolytes in your blood steady- but SWEATING, throwing up, and having diarrhea all make you lose a lot of water and electrolytes quickly. 💦

Since we all are active and know our body is using a lot of water in workouts alone, we have to stay on top of drinking water throughout the day. 🌞

Grab your bottle, fill it up, and drink. 💧

🏆 Generally half of your body-weight in ounces is a good place to start for daily water intake…but this amount might be different based on your activity level.

𝐇𝐲𝐩𝐞𝐫𝐭𝐫𝐨𝐩𝐡𝐲 is trained in the 5-15+ rep range because this range leads to the most muscle growth and tends to hit most of the hypertrophic mechanisms: Metabolic, Mechanical Stress, and tissue damage.

👉 This range is more used in TRAINING- to gain muscle to improve overall fitness (and level up!).

🥵💪 Remember, the purpose for training in this range is to encourage muscle break-down and repair (gainz!)... So a classic example of this rep range in practice is 5x8 Bulgiarian Split Squats; 2 min rest between sets.
And this is how one might TRAIN for the 𝐁𝐮𝐥𝐠𝐚𝐫𝐢𝐚𝐧 𝐒𝐩𝐥𝐢𝐭 𝐒𝐪𝐮𝐚𝐭 section of the Squat Endurance assessment on the MAP.

Another way to stay motivated is by 𝐭𝐚𝐤𝐢𝐧𝐠 𝐩𝐚𝐫𝐭 𝐢𝐧 𝐝𝐢𝐟𝐟𝐞𝐫𝐞𝐧𝐭 𝐜𝐡𝐚𝐥𝐥𝐞𝐧𝐠𝐞𝐬.

🔥Spice things up and set a goal between yourself and friend- WHO CAN ACHIEVE IT FIRST?
🤝 Join an upcoming gym event or challenge.
📲 Set a reminder on your phone to accumulate 3 minutes in the bottom of a squat hold each day, or accumulate a 3 minute plank.
📝 Plan a series of personal training sessions, or join an extra class per week to see if you can level-up!

🔍 Ask fellow classmates if they want in on this challenge, or brainstorm ideas with your coach!

▶️ Staying motivated long-term can be tough, but finding creative ways to reinvigorate that drive is useful! We hope this post helps you do just that!

Remember “𝐓𝐡𝐞 𝟓 𝐋𝐨𝐯𝐞 𝐋𝐚𝐧𝐠𝐮𝐚𝐠𝐞𝐬” 💞 and how 𝐰𝐨𝐫𝐝𝐬 𝐨𝐟 𝐚𝐟𝐟𝐢𝐫𝐦𝐚𝐭𝐢𝐨𝐧 is about expressing affection through spoken words, praise, or appreciation?

𝑾𝒉𝒆𝒏 𝒕𝒉𝒊𝒔 𝒊𝒔 𝒔𝒐𝒎𝒆𝒐𝒏𝒆'𝒔 𝒑𝒓𝒊𝒎𝒂𝒓𝒚 𝒍𝒐𝒗𝒆 𝒍𝒂𝒏𝒈𝒖𝒂𝒈𝒆, 𝒕𝒉𝒆𝒚 𝒆𝒏𝒋𝒐𝒚 𝒌𝒊𝒏𝒅 𝒘𝒐𝒓𝒅𝒔 𝒂𝒏𝒅 𝒆𝒏𝒄𝒐𝒖𝒓𝒂𝒈𝒆𝒎𝒆𝒏𝒕 𝒂𝒔 𝒘𝒆𝒍𝒍 𝒂𝒔 𝒖𝒑𝒍𝒊𝒇𝒕𝒊𝒏𝒈 𝒒𝒖𝒐𝒕𝒆𝒔, 𝒍𝒐𝒗𝒆 𝒏𝒐𝒕𝒆𝒔, 𝒂𝒏𝒅 𝒄𝒖𝒕𝒆 𝒕𝒆𝒙𝒕 𝒎𝒆𝒔𝒔𝒂𝒈𝒆𝒔.

👩‍❤️‍💋‍👨You can make this person's day by complimenting them or pointing out what they do well.

But what if you applied the 5 love languages to yourself, and your body?

𝟑 𝐰𝐚𝐲𝐬 𝐭𝐨 𝐬𝐡𝐨𝐰 𝐲𝐨𝐮𝐫 𝐁𝐎𝐃𝐘 𝐚𝐩𝐩𝐫𝐞𝐜𝐢𝐚𝐭𝐢𝐨𝐧 𝐭𝐡𝐫𝐨𝐮𝐠𝐡 𝐰𝐨𝐫𝐝𝐬 𝐨𝐟 𝐚𝐟𝐟𝐢𝐫𝐦𝐚𝐭𝐢𝐨𝐧:

🗣 At the end of a workout, give a muscle group some praise! "Thank you quads, you did all those squats and I know it burned but DANG you're looking JACKED!"

🗣 Refrain from negative comments about your body

🗣 State your body-goals in a positive way- "𝐼 𝑤𝑖𝑙𝑙 ℎ𝑒𝑙𝑝 𝑚𝑦 𝑐𝑜𝑟𝑒 𝑔𝑒𝑡 𝑠𝑡𝑟𝑜𝑛𝑔𝑒𝑟 𝑠𝑜 𝑖𝑡 𝑐𝑎𝑛 𝑐𝑜𝑛𝑡𝑖𝑛𝑢𝑒 𝑡𝑜 𝑑𝑜 𝑎 𝑔𝑟𝑒𝑎𝑡 𝑗𝑜𝑏 𝑎𝑡 𝑠𝑢𝑝𝑝𝑜𝑟𝑡𝑖𝑛𝑔 𝑚𝑒."