Don't Wait till January, Start Your 2024 Plan Today
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 | | In today's edition, Joe shares: - How to Build a Better You
- Eating Tips For the Holidays
- An Ancient Exercise that Works
| | | BUILD A BETTER YOU | Spartans!
This week, we're diving into how to become better humans. No motivational quotes or clichés here, just Spartan truths on how to get fitter, faster.
After witnessing the grit and determination of our athletes at last weekend's Spartan World Championships in Abu Dhabi, I am hyper-focused on how everyone can develop physical and mental strength.
To me, it all starts with functional strength. Too many people train for show — big muscles – instead of building a body that can meet life's challenges while keeping you pain and injury free. I believe, and studies confirm, that compound exercises, the kind that engage multiple muscle groups simultaneously, are the best way to do this.
Forget isolation exercises like curls, and instead focus on squats, deadlifts, and pull-ups. These movements mimic the demands of our events, where functional strength is required for overcoming obstacles and completing the course.
Science is on our side here – a report from the Journal of Strength and Conditioning Research proves the effectiveness of compound movements in enhancing overall strength and athleticism.
And while strength is important, it means nothing without mental toughness. Our minds are our weakest link, and being mentally strong requires that we embrace discomfort while doing hard things.
The kind of discomfort our ancestors dealt with on a daily basis, and the kind I built into the Spartan experience. Why? Because repeated exposure to challenging situations builds willpower.
Seek out discomfort in your workouts, confront it head-on, and emerge mentally unbreakable. If you are lacking motivation and need a kick in the ass, just email me Joe@spartan.com. I'm happy to oblige.
Lastly, while developing strength of mind and body do not leave out mobility, it's the unsung hero in the Spartan journey. It's not about touching your toes; it's about moving efficiently and preventing injuries while training and competing.
Incorporate dynamic stretches and functional movements into your daily routine, and remember: A well-oiled machine never breaks down.
Building better humans isn't a tagline; it's a call to action. Embrace the unconventional, challenge the status quo, and become who you were born to be — strong, resilient, and ready for anything.
Here's to The Hard Way!
Joe | | | You Ask, Joe Answers | Q: Hey Joe, How can I keep my diet in line during the holidays?
– Johnny H., Boston, Mass.
A: Hey Johnny, Navigating the holidays without losing sight of your health goals is a true test of discipline.
Look at it as an opportunity to showcase your commitment to long-term well-being, not as a license to go off the nutritional deep end.
Have a game plan: load up on nutrient-dense foods before the festivities and stay hydrated to fend off unnecessary snacking.
If you do go all-in on the holiday feast, don't sweat it—just get back on the health wagon immediately. And don't forget to keep moving; staying active is non-negotiable.
This holiday season, be the Spartan who conquers the table without sacrificing your health.
Aroo! | | | | They Said It | | "Goals without commitment are nothing more than wishes. You have to dedicate yourself to your own success and then do whatever it takes day after day. Begin each day by asking, 'What can I do today to make it happen?" | | – Augie Garrido | | | AN ELITE EXERCISE | Our ancestors have been snowshoeing since the year 3800 BC, and it's my go-to move when the snow falls in Vermont.
It just might be the perfect exercise. Snowshoeing sets your quads, glutes, hamstrings on fire while burning up to 1,000 calories in an hour. That's like jogging or cycling, minus the joint-pounding pavement.
Now, the mental perks. Winter can get gloomy, right? Snowshoeing is an easy way out. Spend just 45 minutes outside, and it does wonders for your mood. No need to trek to a mountain; find an open soccer field or a quiet golf course nearby.
Worried about costs? Don't be. You can snag a decent pair of snowshoes for $150 or less. Some even come with trekking poles for around 40 bucks more. Perfect if you're venturing solo.
Grab those affordable snowshoes, hit the snow, and make our ancestors proud! | | | The Hard Way Podcast | | | "When you take the time to meditate and calm your body, you realize that calmness is our superpower. The awareness that you get from that will allow you to make better decisions and tap into your intuition."
– Mason Kuhr | | | | | | Was this email forwarded to you? Sign up here. | | | WHAT DO YOU THINK OF THIS NEWSLETTER? | | | | | |
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