“All behavior is belief driven.”

– Jim Kwik

In this weeks issue:

  • You Can Do Anything
  • The 2-Minute Warm-Up for Runners
  • Vitamin D
  • Goodnight in 1-2-3-4-5
  • The P.R.I.C.E. is Wrong
  • Now Serving Brains

Disclaimer! I’m going to lay on the moto pretty thick today so if you’re immune to motivational messages, skip to the next section.

You Can Do Anything

You determine your capabilities. Everything you need to achieve something is already inside you; it only has to be trained. Regardless of the grandness of something, start believing that YOU CAN DO ANYTHING.

It may be something you want to do at the moment or accomplish over a lifetime, but if you don’t believe you are capable of doing it, then you won’t even bother training it. Of course, some things come easier to others, and some things nobody in history has ever accomplished, but ignore the very possibility that it’s not possible.

Decide what you want to do, believe you can do it, be excited about it, train, embrace the difficulty, fail, and continue to train, all while continuing to believe. Your belief will drive every behavior surrounding this.

For some encouragement, watch my latest introduction video:


The 2-Minute Warm-Up for Runners

Runners are notorious for skipping a warm-up, doing a half-assed version, or injuring themselves. Hmmm, I wonder if there’s any connection there? I get it, when you go for a run, you want to go immediately. I have a compromise that you can do in 2-3 minutes.

This warm-up is a balance between speed and effectiveness to mitigate the risk of injury from running and boost your performance within the run. With the runner in mind, you don’t have to do anything on the ground.

  1. Knee Circles – 5 reps per direction
  2. Standing Quad Stretch – 15-30 seconds per side
  3. Leg Cradle – 5-10 reps per leg
  4. Bodyweight Squat – 10 reps
  5. Single-Leg Reach – 5-10 reps per leg
  6. Walking High Kick – 5-10 reps per leg
  7. Walking Lunge – 5-10 reps per leg
  8. Butt Kick – 20 reps
  9. Forward-Backward Hop – 40 reps
  10. Side-to-Side Hop – 40 reps
  11. High Knees – 20 reps

See the video at https://www.instagram.com/p/CYVd5bdr8tB/


Vitamin D

It’s estimated that anywhere from 30% to 80% (wow, so accurate) of the U.S. population is Vitamin D deficient. If you live in an area that doesn’t get regular sun (me) and aren’t taking a Vitamin D supplement, you’re likely deficient.

Nearly every tissue and cell in our body have a Vitamin D receptor. Without enough activated Vitamin D in the body, dietary calcium cannot be absorbed. Calcium is essential for signaling between brain cells, development of bone, and tooth formation.

Studies also reveal that low Vitamin D levels in the body are associated with:

  1. Increased loss of muscle strength and mass as we age
  2. Increased risk of cancers
  3. Lower levels of immunity
  4. Higher blood pressure
  5. The development of neurological disorders
  6. The development of diabetes

This is the Vitamin D supplement I take daily: https://amzn.to/2QZ7hA1

Now get some sun, you pale bastard (me).


Goodnight in 1-2-3-4-5

Set yourself up for a good night of sleep:

  1. Have 1 schedule (the same bedtime)
  2. No caffeine past 2 pm
  3. Do not eat 3 hours prior to bedtime
  4. Avoid workouts 4 hours before bedtime
  5. Give the sun a high-5 (wake up excited, fake it if you have to)

The P.R.I.C.E. is Wrong

Disclaimer! This is a controversial topic on injury care, so regardless of my views, consult a medical professional. Do not take medical advice from me. I don’t want to be sued and lose custody of my house…plant (actually, my plant-sitter hasn’t returned it to me).

For decades, P.R.I.C.E. (protect, rest, ice, compression, elevation) has been the default protocol when someone has an injury. It has a time and place, but for acute injuries (newer than two weeks), more and more evidence shows that allowing inflammation and safely introducing movement is a more effective treatment. Keep in mind that one of the goals of acute care is to prevent chronic (long-lasting) pain, a far more difficult symptom to treat.

R.I.C.E. (now 20% better with the “P” added) was coined in 1978 by a Medical Doctor in “The Sports Medicine Book” as an effective treatment for acute care of injuries. He has since apologized for not having sufficient research to support his claim. The history is fascinating how we got to where we are today (it could be a T.V. mini-series, a prequel to Dopesick).

Those working the front lines of treating injuries in athletes find that the most crucial time for healing an injury is within the first month. Athletes are showing faster and improved long-term healing by avoiding ice and continuing to exercise at an appropriate level (e.g., low-impact cardio on an exercise bike).

Why is this? Ice, although effective at reducing pain and swelling, slows the natural healing process that comes with inflammation. And too much rest can lead to muscle atrophy as the body, in search of an easy fuel source, begins catabolizing (breaking down) the muscle.

In short (too late for that), don’t be so quick to grab the ice next time you suffer an injury. If you plan on exercising while injured, there will be many required modifications, so don’t keep exercising at the same level as pre-injury. Now, choosing exercises, I can help you with.


Now Serving Brains

I believe in studying something daily, ideally for two hours, but even if it’s just for a few minutes. To enable yourself to do this, leave your study materials out in full view and give yourself some space to lay out multiple books, notepaper, highlighters, a tablet, and other study materials. Remain organized, though.

If you don’t have a large desk, or even if you do, a dining table makes a great study space. Plus, you look like a genius to your guests when you have all of those materials spread out (oops, you forgot to clear the dining table before your guests arrived. C’mon!).


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