Does your breakfast have enough protein?
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 | | In today's edition, Joe shares: - Benefits of Cold Weather
- How to Beat a Workout Slump
- An Easy Breakfast Tweak
| | | | Spartans!
As the temperatures drop, people start to complain and make excuses for their time spent on the couch and less time moving outside.
Cold has been a constant in my life since childhood. My mom insisted on cold showers and even banned air conditioners, believing in the strength that comes from discomfort. While most kids were wrapping themselves in big coats, I was skiing with the wrong gear. That chill became my teacher.
Here's what I learned to embrace: Cold isn't an obstacle. In fact, it's your ally.
The cold has been revered in cultures across the globe for its power to harden the body and mind. In Japan, for example, monks practice something called Misogi, an ancient purification ritual where they stand under waterfalls while freezing winter water washes over them.
I've actually joined them—check it out. | | These monks embrace the cold knowing that it's not just the body that's being strengthened, but the spirit.
Same with the ancient Greeks and Roman soldiers who plunged into cold rivers as a form of resilience training. And our Spartan racers, who we challenge to swim in frigid waters in the Tahoe event.
Not convinced? Shivering might be your solution to a host of issues.
Studies have shown that cold exposure (like a cold plunge) can boost your energy and focus. Lower temps trigger the release of epinephrine (adrenaline) and norepinephrine (noradrenaline) in your brain and body. These chemicals increase your alertness and give you focus throughout the day.
Other research suggests regular cold exposure can regulate your blood sugar levels, boost mood, reduce inflammation, and temporarily increase your metabolism.
All this to say, fall and winter is for warriors. It's why Spartan designed our championship season at the end of the year—to ensure you confront your hardest challenges when you're ready to slide into your slippers.
I'll leave you with this question: What do you think you need to grow as a human?
I believe we need tests of being cold, tired, and hungry. I believe we need to be put in situations where we appreciate our lives and complain less.
How to prepare this September? Commit to chilly morning runs, plan for a quick cold plunge, or sign up for one of our events.
Experience the benefits and let me know how it goes.
Here's to The Hard Way!
Joe | | | 4 Biggest Workout Mistakes that Hinder Progress | If you're routinely leaving puddles of sweat on the gym floor, then you have every right to expect performance gains. But if that's not happening, then something you're doing (or not doing) is holding you back. Start here, with the four biggest workout mistakes that screw up the most workouts.
MISTAKE #1: You're not resting between sets
"Most people do not understand the importance of rest periods," says Gavin McHale, a Winnipeg-based kinesiologist and certified exercise physiologist. Taking breaks between sets is what recharges your neuromuscular system and gives you the power to push past your barriers. Aim for between 30 seconds and two minutes of rest depending on how heavy the weight is.
MISTAKE #2: You keep checking your phone
While cutting rest too short is a problem, so is resting too long. You want to keep your intensity up, and a study from Kent State University found that your heart rate and exercise satisfaction dip as soon as you start texting. Worse still is the phone's effect during cardio, when looking down can wreck your form.
MISTAKE #3: You're using calories as your benchmark
Bad news, calorie counters: The gadgets you rely on are failing you. Cardio machines use simple estimates to determine your energy expenditure, and not surprisingly, most of them are wildly inaccurate. A study from the University of California at San Francisco's Human Performance Center found that treadmills overestimate calorie burn by an average of 13 percent. Instead, focus on your heart rate to gauge your cardio intensity.
MISTAKE #4: You're Running on Crappy Fuel
If you're eating junk food, your body will fail you in two significant ways: It won't provide the steam you need for intense workouts, and it won't have the building blocks your muscles require for growth. To build more muscle and burn more fat, focus on replacing processed foods with more vegetables and lean protein sources such as chicken, eggs, dairy, and legumes. | | | | You Ask, Joe Answers | Q: Hey Joe, I eat Quaker Instant Oatmeal Raisin, Date & Walnut with Silk Almond milk as one of my choices for breakfast. Will this suffice?
- Angela J.
A: Hey Angela, You're headed in the right direction, but you'll need to make a few tweaks to make this a super-fueled breakfast. One packet of this oatmeal serves a high dose of sugar—11 grams—but just 3 grams of protein. To keep your body and mind powered all morning long, hike the protein to between 20-30 grams, and reduce the sugar. The basic Quaker Quick Oats with a scoop of protein powder and fruit will do the trick.
Aroo!
Question for Joe? Want to tell him what you think of The Hard Way? Email him at thehardway@spartan.com. | | | | They Said It | | "It always seems impossible until it's done." | | – Nelson Mandela | | | | | To keep receiving this newsletter, sign up here. | | | WHAT DO YOU THINK OF THIS NEWSLETTER? | | | | | |
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