Match Your Goal With Your Desired State

When athletes used an open-ended type of goal, they were more likely to enter flow.

When athletes utilized specific goals, they were less likely to enter flow but more likely to enter what’s called a clutch state.
thegrowtheq.com/setting-goals-…

Do hard things.

Your body shifts its sensitivity to different feelings and experiences. If we don't experience discomfort for a while, the inner alarm rings earlier.

Experiencing pain or discomfort (i.e. exercising hard) helps to keep your inner world in tune.

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If you're yelling at a ref at your 10-year-olds soccer/baseball/football game, it's time for some self-evaluation.

Why does it matter so much to you?
What behaviors are you teaching your kid?

This isn't complicated, yet it happens all the time.

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When faed coach Arthur Lydiard came to Texas, he outlined his hill circuits.

A coach piped up, 'We can't do that. We don't have hills. It's all flat here.'

Lydiard pointed to the giant HS football stadium with lots of steps...

Get creative, use what you got!

The day you stop challenging yourself is the day you stop evolving. Surround yourself with people who challenge you.

While some of this is good...

Do NOT do the HIIT protocol in the fitness protocol

It's insane.

No one should do: Eight to Twelve by 20-60 second 'all out sprint' with 10 seconds rest.

That's a workout I wouldn't prescribe to my worst enemy.

Stress tends to narrow us.

Our vision and cognition latch on to the 'threat' in front of us.

We can alleviate stress and anxiety by zooming out.

If you see me take off my glasses before a big presentation...I'm just zooming out to reduce stress!

thegrowtheq.com/feel-stressed-…

With Interval training: The NUANCE matters.

Small adjustments in speed have big impacts on the adaptation.

Understand how shifting speed, recovery, rep length, etc. impact the adaptation.

There are no magical interval workouts. It's how you put them together.

“We’ve fallen for the Instagram version of confidence emphasizing the projection of belief instead of working on the substance underneath. We need a new approach to working on confidence. One focused on the inside.”

-Steve Magness

Move. Often easy. Occasionally with ferocious intensity.

Get out and move. Most should be easy to moderate so you can keep coming back day after day. Some should be moderate/hard. And very occasionally you should 'go see god' to remind yourself what going to the well is like.

When performance matters during intense exercise or running, breathe however you can to get air in/Co2 out.

There's zero performance advantage to nasal breathing. And most likely a detriment (especially as intensity increases).

Don't overcomplicate it.