Ripple and Surge

Is anyone else prone to overthinking? Covid really sent me down an existential rabbit hole…

I’ve read a lot, pondered a ton, and more or less came out the other side no more satisfied than when I started overthinking 🥲.

The book, Too Soon Old, Too Late smart, by Gordon Livingston, offered some timeless lessons that helped me process some of my worries.

Here’s one that stands out as habit-based coach, followed with my thoughts:

“Feelings follow behaviour”

My notes: Something [Livingston] comes to realize is that victims often have been infantized and removed from their autonomy of a situation.

True victims of circumstance demonstrate shame and a lack of self respect. But with how the medical world has coalesced with the psychogical world, creating looser assessments that now beget medications, it’s creating a culture that allows people to give up on themselves.

Again, we can’t control how we feel or think. We can only control what we do about it. We know what makes us feel better, yet often we wait for the right time or the motivation to do it... And end up waiting too long. 
  
We have a responsibility as free souls to be determined and courageous, to choose actions that will give us the best chance to feel better and in control. Do not lack empathy for those who are seriously troubled, but know that autonomy is possible for all of us.

What are your thoughts on this, dear friends?

Came across these grocery list staples that shared with me wayyyy back in 2016-2017. I modified her list a bit to suit my tastes but thought I’d share this in case anyone’s looking for a cheat sheet. Happy to send to you if you’re interested, friends!

Optimal STRENGTH TRAINING in your 40s... 💪🏻

Alright, fellas, let's tap into the wisdom of the greats... The keys to strength, mobility, and conditioning:

1️⃣ According to Starrett, founder of MobilityWOD, it's all about giving your joints that end-range training. It's not just about lifting heavy; it's about ensuring your body stays supple and functional. That's where true strength lies – in preserving your mobility as much as building muscle.

2️⃣ Incorporating zone 2 cardio on your non-lifting days, as conditioning coach Joel Jamieson suggests, boosts your cardiovascular system without taxing your body excessively. It's a game-changer for overall health and endurance.

4️⃣ Targeting both type 1 and type 2 muscles is critical for balance and versatility, according to renowned coach Charles Poliquin. Type 1 provides the endurance for life's marathons, while type 2 muscles grant that explosive strength when needed.

🌟 The takeaway? It's not about merely lifting weights; it's about a holistic approach that preserves your mobility and joints for years to come.

😴 Can’t escape fatigue or lethargy?

Check out the experts' advice on the fastest methods to improve your sleep:

1️⃣ Dr. Matthew Walker's Sleep Science: Dr. Matthew Walker, a sleep expert, emphasizes consistent sleep schedules and bedtime rituals. His insights underscore the importance of creating a sleep-conducive environment and maintaining regular sleep-wake cycles for better sleep quality.

2️⃣ Dr. Michael Breus's Chronotype Approach: Dr. Michael Breus, known as "The Sleep Doctor," advocates for understanding one's chronotype – the body's natural inclination toward specific sleep and wake times. His guidance on aligning daily activities with individual chronotypes significantly improves sleep efficiency.

3️⃣ Yoga and Mindfulness Practices: Renowned yoga instructor Adriene Mishler highlights the efficacy of yoga and mindfulness in promoting better sleep. Her guidance on gentle yoga routines and relaxation techniques aids in calming the mind and preparing the body for restful sleep.

🔗 Find more detailed info & practices through Dr. Walker's books, like "Why We Sleep", Dr. Breus's website, articles, and quizzes, and Adriene's yoga sessions and mindfulness exercises on her YouTube channel and website!

**While these methods offer quick wins for better sleep, as a coach, I stress the importance of a comprehensive sleep strategy. My approach involves educating clients about sleep hygiene, incorporating relaxation techniques, and emphasizing the significance of quality sleep for overall health.

Has the gut & love handles started to affect your confidence? 🤔

Here are 3 strategies for reclaiming your wardrobe and confidence:

1️⃣ Alan Aragon, a prominent nutritionist, emphasizes understanding your Total Daily Energy Expenditure (TDEE) and macronutrient needs. Basically - you need to track how much you'e consuming vs how much you're burning. Go to Precision Nutrition for a free macro calculator I trust!

2️⃣ Layne Norton's approach to flexible dieting dives deeper into macronutrient tracking, commonly known as "If It Fits Your Macros" (IIFYM). Norton advocates a balanced approach where you set macronutrient targets within your calorie goals, allowing for more food variety without compromising on results. It's about customizing your nutrition while maintaining that crucial balance.

3️⃣ Mike Boyle, the strength coach extraordinaire, doesn't just preach workouts; he orchestrates a symphony of strength and conditioning. Boyle's method involves compound exercises like squats, deadlifts, and multi-joint movements. Pair that with high-intensity interval training (HIIT) for metabolic stimulation, torching those stubborn fat pockets while preserving muscle mass.

🔑 The key takeaway (TL;DR)?
Start by bringing to awareness exactly how much you consume - how much you typically burn - then add strength training to your routine FIRST to change that equation.

Ready to tackle that jacked-up lower back? 💥

Dive into these 3 expert-recommended tips for immediate relief and improved mobility of your hips and spine:

1️⃣ Hip Opener Series: Mobility guru Kelly Starrett emphasizes hip mobility for relieving lower back pain. His series of hip-opening exercises, including dynamic stretches and mobility drills, target hip flexibility crucial for alleviating lower back discomfort.

2️⃣ Functional Range Conditioning (FRC): Dr. Andreo Spina's FRC method focuses on joint health and function. Specific exercises within FRC routines, such as controlled articular rotations (CARs), enhance spinal mobility, fostering healthier movement patterns and reducing lower back strain.

3️⃣ Dynamic Stretching: Fitness educator Tom Merrick advocates for dynamic stretching to improve spinal mobility. His series of stretching exercises, incorporating dynamic movements targeting the spine and hips, aids in increasing flexibility and relieving tension in the lower back.

While these tips offer immediate relief, as a coach, I emphasize a comprehensive approach to lower back health. I advocate for incorporating these mobility strategies into a well-rounded routine that encompasses strength training, core stability exercises, and postural awareness for long-term relief and prevention of lower back issues.

**Disclaimer: Addressing lower back issues involves various factors, and individual responses to these techniques may differ. Consult with a healthcare professional or certified coach before implementing new exercises, especially if you have existing back conditions.

🔗 Find more detailed info & educational content through Kelly Starrett's videos, mobility routines, and tutorials on his website and social media platforms, as well as Dr. Spina and Tom Merrick's websites.

Feeling drained and like you're missing those important moments playing with your kids?

Check out these expert recommendations on natural supplements that might offer an energy boost:

💡Micronutrient Emphasis: Dr. Rhonda Patrick emphasizes the role of micronutrients such as Vitamin D and Magnesium in cellular energy production. Her expertise on optimizing these micronutrient levels is valuable.

🍃 Ashwagandha: Dr. Josh Axe champions Ashwagandha for its stress-relieving and energy-boosting properties. His platform offers a holistic view of this ancient adaptogen's benefits for enhancing energy while promoting a sense of calmness.

💪 Rhodiola Rosea: Strength coach Charles Poliquin advocates for Rhodiola Rosea, an adaptogenic herb known for its capacity to enhance both mental and physical stamina while reducing fatigue. His platform provides a deeper understanding of the potential of this supplement in boosting endurance.

While these natural supplements hold promise for renewed vitality, it's important to exercise caution. As a health coach, I prioritize individualized approaches tailored to each client's unique needs. Supplements are not my primary starting point; rather, I focus on holistic lifestyle adjustments encompassing nutrition, exercise, and stress management.

**Disclaimer: Everyone responds differently to supplements, and they're not a one-size-fits-all solution. Consulting a healthcare professional before incorporating supplements is crucial. Factors like existing medications, allergies, and individual health conditions should be considered before introducing supplements into your regimen.

🔗 Find more detailed info & educational content on these recommendations through Dr. Patrick's podcasts, articles, and videos, Dr. Axe's website and social media channels, and Poliquin's website!

Holiday szn reality: rum and eggnog + sweets are going to be on repeat 🤤 (team eggnog here!!)

Setting pre-determined rules that align with your goals is the way to avoid falling off the rails:
1️⃣ Cap it at 4 drinks
2️⃣ Get food/drinks in 4 hrs before bed (avoid ruining your sleep)
3️⃣ Eat protein/fats first - it'll make you full faster so you don't over indulge

Which of these do you think you'll try?

Breathe.

Breathe in for 6 seconds.
Hold for 4.
Exhale for 12.

This pattern is my go-to when ever I'm stressed. It calms the nervous system down and helps you switch gears.

Do it before bed or when meditating, stretching, or after a stressful day.

Try it out and let me know your thoughts!

Trust serves as the cornerstone of our coaching relationship. I deeply empathize with the challenges that life has thrown your way. Just like you, my clients have grappled with sickness, job-related stress, the transitions that come with new families, and a multitude of hurdles.

The journey, however, is not one that you need to embark on alone; we're in this together 🤝

My manager in 2014, Josh, asked me in a cozy room: what’s your greatest fear?

I said dying alone.

Now, I fear death itself. The unknown and the uncertainty crippling.

I’ve read elsewhere that he who does not fear death is unstoppable. For when we relinquish control, we put our ego to bed. We stop protecting ourself from every low, every ‘negative’ emotion, from safety and comfort.

What I’ve learned is this:

When I am actively putting myself into uncomfortable states (running, cold dips, challenging conversations), I am acknowledging pain as a transient state - just like my life. In 100 yrs, I will cease to exist in body. And in 100 more, no one will remember me.

I don’t always relate to death this way - it still messes with me lol.

But I’m realizing how powerful states of movement really are.

If you want to get over your fears and insecurities, get moving with purpose. Happy to show you how.

To all the men in my network:

I woke up today and frankly, didn't feel great. My joints stiff from a day at my desk, my sleep thrown off by some poor food choices, and my mind racing about all the things I need to do today.

Sound familiar? As a trainer, I know how to mitigate these issues. I can only imagine what you're feeling like 😓

That’s why I’m looking for 10 Men in their 30s to help me build a more robust, modern health program.

To help more Men be intentional with their health. To stay lean, energetic, youthful, and most importantly - alive - before we get older and it’s harder to recover.

The ask: 30 mins of your time to simply ask some questions.

I want to understand what challenges you face with your fitness and nutrition routine, and how to better support you with my content and my coaching.

The return: a free coaching call (think: ask me anything) AND my free mobility routine through the Ripple and Surge app.

ALL my clients do my morning and evening mobility routines and have experienced a huge shift in how their bodies recover and feel overall.

Another client said recently that my expertise and the trust he’s developed in me, are invaluable.

Allow me to share some of that expertise with you, and hopefully, help you too.

Please comment ‘YES’ below, or shoot me a message privately.