🚀 4 Tips to start 2023

 

Hello Everyone ​We made it to 2023!!   And I want to share a few things that could hopefully help you in this year as you pursue your fitness goals   1. Two Steps to Motivation If we want to break down the mystery of how to stay motivated for the long-term, we could simply say: Stick to The Goldilocks Rule and work on tasks of just manageable difficulty. Measure your progress and receive immediate feedback whenever possible. Wanting to improve your life is easy. Sticking with it is a different story. If you want to stay motivated for good, then start with a challenge that is just manageable, measure your progress, and repeat the process The human brain loves a challenge, but only if it is within an optimal zone of difficulty. If you love tennis and try to play a serious match against a four-year-old, you will quickly become bored. It’s too easy. You’ll win every point. In contrast, if you play a professional tennis player like Roger Federer or Serena Williams, you will quickly lose motivation because the match is too difficult. Now consider playing tennis against someone who is your equal. As the game progresses, you win a few points and you lose a few. You have a good chance of winning, but only if you really try. Your focus narrows, distractions fade away, and you find yourself fully invested in the task at hand. This is a challenge of just manageable difficulty and it is a prime example of the Goldilocks Rule. 2. Track Everything you are doing...or maybe start tracking your food and exercise routine. If you want to stick with a habit for good, one simple and effective thing you can do is keep a habit tracker. Here’s why: Elite performers will often measure, quantify, and track their progress in various ways. Each little measurement provides feedback. It offers a signal of whether they are making progress or need to change course. Gabrielle Hamilton, a chef in New York City, provides a good example. During an interview with the New York Times, she said, “The one thing I see that consistently separates the chef from the home cook is that we taste everything, all the time, before we commit it to the dish, right down to the grains of salt. We slurp shot glasses of olive oil and aerate them in our mouths as if it were a wine we were trying to know. We taste the lamb, the fish, the butter, the milk before we use it… we chew salt to see how we like it in our teeth, on our tongues, and to know its flavor, its salinity.” If you are NOT tracking, how will you know 3. Monitor What You Are Consuming and I don't mean food. In this content driven Social Media world....you can be bombarded with so much information. Monitor what you have coming in. Don't forget you are in charge of what you consume. Your feed, your page, your YouTube, your Spotify podacst list what ever...you are in charge of...fill if with that kind of thing that feeds you in a positive way. Manage all of the content you consume...I'm not saying get off the phone or stay off social media...I'm saying take control of what you consume 4. YOU MUST GET STRONGER, YOU NEED MORE MUSCLE -  "If you smoke or have diabetes, your risk of death goes up a lot. Your risk of death from having high cardio respiratory fitness goes down far more than the risk of death goes up from smoking and diabetes. Smoking or Diabetes will double or triple your risk of death depending on the time frame you are looking at. Having High Cardio Respiratory Fitness is a 5 FOLD REDUCTION IN ALL CAUSE MORTALITY...death of any kind. The are NO drugs with a 5X reduction in mortality. Now, when you layer in STRENGTH and Muscle Mass it's a 3 Fold Reduction in ALL cause mortality...when you compare high strength to low strength. “If you have the aspiration of kicking a$$ when you’re 85, you can’t afford to be average when you’re 50.” —Peter Attia Either through cardiorespiratory fitness, strength, or probably even muscle mass, to some extent, given its association with strength You’ve got to be strong. You’ve got to have muscle mass to accompany that strength. You’ve got to have the cardiorespiratory fitness Take a look at how we Program Workouts. Take a look at the structure of the workouts at our facility    You come in to lose some weight, burn some body fat....you are going to get it, But I have a much bigger plan for you...I want you to kick a$$ at 85   These Videos are on my Youtube channel and there are so many more Things do not need to be complicated You just need to Do The Work   I wish you all an AMAZING 2023!!   Coach Rafael