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Addition by Subtraction – My Year of Saying No

NO. Such a simple word, really. Just two letters long, yet it has been such a difficult word to master.

N. O.

Why is that so hard to say sometimes?

Some days I look at my two year old niece and am just astonished by how quickly she learned the word no. It’s incredible, really. She’s good at it – uses it without hesitation.

NO. 

It’s simplicity is beautiful. She’s not trying to please anyone. She’s just stating how she feels and what she wants in that moment. Is it lacking a little tact? Yes, but that’s to be expected of a 2 year old.

No is a powerful word, capable of shaping the very direction of your life, yet saying no can be such a chore. It comes loaded with a certain amount of fear that no two letter word should possess – fears of offending or disappointing others, of missing an opportunity, or of being improperly judged as being selfish or self-centered.

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There Is No Try: Believe in Yourself

Do or do not. There is no try. It’s cliché, and yes, Yoda said it, but if you remember anything I ever tell you, remember that. Better yet, don’t just remember it. Believe it.

In my time as a coach, I have picked up on many behavioral patterns. The most interesting are those that make or break people as they pursue their goals. The pattern I want to discuss today is belief.

Beliefs Are Powerful

Beliefs are extremely powerful and hold the potential to shape outcomes. For example, I believe humans are incredibly capable beings. I believe we all have potential to learn and adapt to just about anything if we put our minds to it. These beliefs shape how I act and how I treat my clients. When you treat people as remarkably capable, they tend to become that, sometimes despite themselves.

In this game called life, our outcomes are largely shaped by what goes on between our ears. The most successful among us are those who have mastered their minds. What we choose to believe is such a vital part of that mastery, but it often starts on an almost imperceptible level. Let me get more specific.

Self-Talk Is Poppycock

We constantly talk to ourselves, often without realizing it. There are a hundred different names for it: self-talk, hidden scripts, inner monologue, etc. Whatever you call it, it happens, and it shapes what you believe, how you act, and what you accomplish.

“I believe we all have potential to learn and adapt to just about anything if we put our minds to it.”

All too often I overhear phrases that start with “I can’t do this…” or “I’m no good at that.” To be fair, sometimes it is 100 percent true. But most of the time it is total poppycock.

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breakdance

Bust a Move or Busted Movement: Why You Should Treat Movement as a Skill

Hey! Coach Shawn here. I’ve been meaning to have a serious talk with you. Lately you’ve been missing a lot of practices (I mean A LOT). That’s no good. I mean how do you expect to perform well without practicing? Seriously? I mean, yes, you’re talented and all, but you’re going to make a lot of mistakes if you keep this up…You’ve got a lot of work to catch up on.

What on earth am I talking about?

Practicing and developing good movement patterns, of course. It’s important stuff! Moving well is a skill, that when incorporated into your daily routine can make you feel better, increase athletic performance and help you to avoid a whole truck load of injuries. Unfortunately thinking about and bettering how you move often falls pretty low on the priority list, if it’s even there to begin with.

Lost in the Shuffle

For the vast majority of us, our day begins simply. The alarm goes off. Maybe you hit snooze. Maybe you don’t. Eventually you roll those good ol’ legs of yours to the edge of the bed, plant your feet on the ground and get on with waking up and getting ready for the day. From here, the routine varies from person to person but generally includes things like general hygiene, getting dressed, eating breakfast, taking care of the kids. Maybe you squeeze in a workout before heading out the door, maybe not. After than most of us are off to work, where, unfortunately, a good majority spend eight or more hours sitting down.

What I’m getting at is this: it’s easy to get caught up in the shuffle of life and all its lovely details. What gets lost in this hustle and bustle, though, is a legitimate awareness of the fact that our body is highly adaptable and will adjust to the movements and postures we adopt most.

Think about it. In all honesty how much do you really stop to consider your posture, how your muscles feel, and how you are moving throughout the day?

For many, the results of less daily movement and sitting so much are frightening: lack of ankle mobility (both dorsiflexion and plantar-flexion), weak hips, poor hip flexion and extension, knee problems, back problems, shoulder problems – you name it. A lot of problems can be tracked back to how we have allowed our muscles to adapt, oftentimes beginning all the way back to about first grade when we started sitting a whole lot more.

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The Single Secret to Becoming a Better Runner

Do you want to know the secret to becoming a better runner? Become more efficient. That’s it. Overly simplified, yes, but that is it.

An Example of Excellent Running Technique

All that training you are doing develops efficiency in one way or another. For example, those countless hours of training work to better your heart’s stroke volume, teach your body to efficiently metabolize fuel, and adapt the nervous system to fire your muscles in the most effective manner possible. The foundation for improving as a runner revolves around the idea of maximizing efficiency.

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Bathroom Scale

A Day in the Life: Why You Shouldn’t Look at the Scale Every Day

A Day in the Life is a series of real, honest sneak peaks into the lives of our coaches and athletes as they wrestle with the same type of things you do.

It’s common advice that you will hear across the health industry: don’t look at the scale every day. Let me tell you something – I’m pretty bad at following that piece of advice. Recently I started several of my clients on a zig-zag approach to managing their caloric intake. I decided I’d dial up the discipline a notch and join them, especially since I’d like to train and race at a lighter weight for next year. It’s been awhile! I can’t remember being consistently this hungry for a long time. Then again I can’t remember the last time my weight really fluctuated very much, either. Hmmm. Funny how that works. Needless to say, I am jumping-out-of-my-skin excited for my re-feed day tomorrow.

A few things I’ve noticed so far (it’s day 3):

1) Our bodies are excellent at maintaining their set points (normal weight). For me that is right around 180-185 pounds. When I don’t make a conscious decision to establish some discipline with my diet, my body finds a way to get back to energy balance and maintain that weight. Consciously choosing to be disciplined and to have a plan are huge.

2) Along those lines, I recently wrote about establishing an abundance mentality instead of a scarcity mentality and how powerful that can be. When paired with having a plan, that saved me from pounding a package of Oreos during those tough parts of the day. I was able to think about my re-feed day (tomorrow, day 4) and push through the afternoon/evening gnawing in my stomach without faltering. Choose an abundant mindset – positive thoughts are powerful thoughts.

3) I recently decided I have nerd problems. My Garmin 910XT decided to end its life last week so I had to give Garmin a call. As usual their customer service was excellent and they kindly issued an RMA and replaced it for me out of warranty (thank you). But, I don’t get the replacement until they receive my old watch and then they send out the new one so I’ve been without my trusty device for about a week now (Garmin addicts are gasping, I know). I’ve discovered how much of a data-head I am and how much it ticks me off to not have it! I’ve had to relearn how to train without numbers always in front of me. Turns out I can hit run splits pretty consistently without a watch. Unplug every once in awhile. It’s not so bad.

 

gps-watch

4) Along those lines, I am also pretty bad at following my own advice of not looking at the scale daily. Today was a solid reminder of why. Typically I make the weight checking routine as standardized as possible: right after I wake up, take care of bodily business, and before any food or water. I’m always wearing the same amount of clothing. There is very little variance. Today, however, I got my butt out of bed early for a nice run with friends. I ate a small breakfast, drank some Powerboat Perform and had a good chunk of water after the run. I came back expecting to jump on the scale and see the rewards of my discipline (read: constant state of being hungry) only to find a number higher than yesterdays. That sucks. I was bummed, angry and in disbelief all at the same. I was sure the scale was broken. Until I cross-referrence another scale and found out it wasn’t. Drat! After a few minutes I came to and realized that between the additional food and water, I probably had an additional 2-3 pounds on me that I don’t usually have when I weigh in. Two lessons: weigh yourself the same way every time and do not obsess over it and check every day otherwise you will see weird fluctuations and get bummed out.

5) Even though I unplugged, I am super pumped about the new Garmin 920XT and will be like this when I can grab it at my local shop.

Jack Sparrow Garmin Meme

 

That’s all for today. See you all on the flipside!

-Coach Shawn

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