 | | In today's edition, Joe shares: - 7 Insights for 2024
- A Classic Cool Down
- Why Resolutions Fail
| | | BETTER THAN EVER IN 2024 | Spartans!
Some of my friends and coworkers think I never take a break. But in between Christmas and New Year's each year, I make time for a brutal personal inventory.
I ask myself, how did I do professionally and personally, as a business leader, father, husband, and friend?
This exercise could turn into a harsh audit that leads to self-judgment and regret, but I've learned over the years to short-circuit that mindset and instead use lessons learned as guideposts to a better year ahead.
Our Spartan community, I believe, is a lot like me. We are unafraid of searching deeply for answers and working harder to be a better version of ourselves.
Each week this month in The Hard Way, I will share seven powerful ideas on fitness, mental strength, and performance that surfaced for me, along with steps we can take for a better 2024:
Here are the first seven:
1. Focus on Process: If you plan to be successful in the long-run, you better enjoy the journey. I've spent most of my life training, but only a fraction of it competing, and just a sliver of that celebrating. Moments on the podium are fleeting, and a direct result of the long, hard slog of daily work.
This year, commit to a process, not a result.
2. Go Together: Nobody reaches the top alone. I have never done anything worthwhile by myself, and neither have you. There are always people behind the scenes that give us support. Think about the community you've built and work to grow it.
This year, call a few buddies and invite them for a workout. Look them in the eyes and tell them they are important to you and that you want to commit to regular get-togethers. Schedule your next workout and ask each of them to invite a friend. By this time next year, you'll have a growing network built for mutual support.
3. Be Consistent: Stacking days is way more important than intensity or distance in reaching your goals. Show up as you are, every day, and do what you can with what you have.
This year, focus on your healthy habits. How many days in a row can you run, meditate, eat healthfully, hit the gym, cold plunge? Lacking motivation? Call a member of your community and tell them you need a kick in the ass.
4. Seek Hard: You don't find out a lot about yourself when life is easy, the sun is shining and you feel good. It's the tough times that reveal your character. It's doing the right thing when no one is watching that will build you up.
This year, make your mantra "now is the only moment that matters" and do the hard right over the easy wrong.
5. Work-Life integration: Your job can be a big part of your identity, but try like hell to add more to your life. I cannot separate my identity from Spartan, but I can take time to explore other aspects of my life, enjoy my family, and appreciate every minute.
This year, think about the traits that make you, you. Things like determination, commitment, loyalty, honor, kindness, and patience, and bring them to all aspects of your life.
6. Respond Don't React: You can't always control what happens but you can control how you respond. I'm always amazed at how frustrated we can all get over minor inconveniences. No WiFi on the plane? Take time to read a book or just think.
This year, I will accept the things I cannot control with grace, and apply my focus and effort on the myriad of things I can make happen.
7. Don't Eye The Finish Line: Life is not about reaching a destination, it's traveling a constantly unfolding path with intention and purpose.
This year, I will surround myself with good people and we'll walk through life together, accepting the ups and downs and enjoying the experience.
Here's to The Hard Way!
Joe | | | They Said It | | "If it doesn't challenge you, it doesn't change you." | | –Fred DeVito | | | HABITS MAKE US | If you're like most of us, you began thinking through your New Year's Resolutions in December. Unfortunately research tells us that 80 percent of us will ditch them by mid-February because they are vague, unrealistic, and lack a clear action plan.
What's better? Instead of setting broad goals like "lose weight," it's more effective to establish specific habits that will yield the outcome you want.
For example, if you want to lose weight, focus on reducing your calorie intake with a specific daily goal, commit to an exercise plan that incorporates strength training and cardio, and make yourself accountable through daily tracking.
Remember, first we make our habits, then they make us. | | | You Ask, Joe Answers | Q: Hi Joe, I warm up before my workouts, but is there a benefit to a cool down?
–Hamilton J., Raleigh, N.C.
A: Great question, Ham. Sometimes it's hard just to find time to workout, let alone cool down. But even 5 minutes can seal in the benefits of your workout helping your recovery, gain flexibility, and prepare for your next effort.
Here's what I do:
Child's Pose Stretch: Kneel on a mat, sit back on your heels, and extend your arms forward, lowering your chest toward the floor. Hold for 30 seconds, focusing on deep breaths to stretch and relax your back, shoulders, and hips.
Seated Forward Bend: Sit with legs extended in front, hinge at your hips, and reach toward your toes. Hold for 20 seconds, feeling the stretch along your hamstrings and lower back to promote flexibility and release tension.
Cat-Cow Stretch: Start on hands and knees, arch your back upward while tucking your chin (Cat), then lower your belly and lift your head (Cow). Repeat for 1 minute to mobilize your spine and enhance flexibility in the back and neck.
Standing Quadriceps Stretch: While standing, bring one heel towards your buttocks, holding your ankle with your hand. Hold for 20 seconds per leg, stretching the quadriceps to improve flexibility and reduce muscle tightness.
Hip Flexor Stretch: Kneel on one knee, step the other foot forward, and lunge gently forward, feeling a stretch in the hip flexor of the back leg. Hold for 30 seconds on each side to alleviate tension in the hips and improve range of motion.
Aroo! | | | | The Hard Way Podcast | | | "Sugar, porn, video games, there are all these ways we trigger dopamine through what is fundamentally synthetic. You just have to rip that out of your life and starve yourself of everything synthetic so that everything you find pleasure and happiness in is real."
–Seth Goldstein | | | | | | Was this email forwarded to you? Sign up here. | | | WHAT DO YOU THINK OF THIS NEWSLETTER? | | | | | |
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