You Can Make Time!

The critical thing to anything is planning. If you want to get results in any form, you must follow that plan.

The other part of that plan is support. Especially if you have a family, you and your spouse need to have a plan and adjust your training around the normality of life. You're a husband/wife, father/mother, and run a business/work.

What Jen and I have done is find a balance for me to train. That means I get it done early morning. Let me tell you, it is hard to get up and get going, but she is kind in reminding me that I need to and what and why I am training. To be honest, if it weren't for her endless love and support, I wouldn't be nearly as consistent, and I would suffer through trying to hang onto being an everyday athlete.

So when you are setting out to change yourself physically or setting out to cross a finish line in some event, make a plan, support your family and friends, and they will support you. Ask them to hold you accountable for getting the work done that you or your coach has planned for you. Communicate with your spouse and your coach how you are doing as you push yourself, and enjoy the effing journey!

Grow Stronger

Coach Joshua

Plan For Chaos

You'll workout at home but then the in-laws pop in for an unexpected visit.

You'll workout but then...Almost every day will have a "but then" moment. Be flexible. Not every workout is going to be a rockstar workout - and that's okay. That's not the purpose. The purpose is to continually show up for yourself and do the best you can at that moment.

If you have to cut it short - that's okay. If you have to move it to tomorrow - that's okay.

If you have to include the kids during - that's okay.

Look for ways to make it work instead of just giving in to unpredictability. Make adjustments and modifications. Just find a way to show up anyhow.

Because if we are always waiting for the perfect opportunity, we're never going to do it.

Knowing what your life is like - how can you be flexible with your workouts? Share your ideas below.

Grow Stronger,

Coach Joshua

How You Recover Matters!

One of the key pieces to any training program is recovery. Without it you’re pretty much shooting your self in the foot and

opening the door for an injury, or burnout. It doesn’t need to be complicated, or take up a lot of time. Here are 7 simple ways to ensure you’re able to perform at your best while getting to those goals you are working so hard for.

1. Sleep

Of all the way to recover, sleep is the single most important on so many levels. Sleep helps mental health, hormonal balance, and muscular recovery. In order to get the most of these benefits you should shoot for 7-10 hours for most everyday athletes like yourself (YES - You’re an athlete!) These hours may vary from time to time based on your lifestyle, workouts, and genetic makeup. So get those phones out of your face, turn off that TV and get some sleep!

2. Hydration

I think it’s safe to say we all know how important water is. No need to beat a dead horse here just drink your damn water. If you are confused how much you should be drinking daily, it’s simple, drink at least half your bodyweight in ounces as a starting point.

3. Nutrition

I am not going promote a specific diet. Eating clean and balanced meals in moderation is proven to be effective to remain healthy and increase performance. This is a trial and error process. Give it time and you will find what works best for you.

5. Stretching

Its a proven fact you need flexibility to move well and remain pain free. Include dynamic stretching in your warm-ups while saving static stretching for after your workouts. IF you are unsure what these are please ask. Identify tight areas in your body and work on them. It will change from day to day so listen to your body. Don’t get caught doing the exact same stretches you’ve always done. If you don’t know any new variations to do then reach out or attend a yoga class.

6. Self-Myofascial Release

In simple terms, buy a foam roller and use it. There is a right and wrong way to use a foam roller, I will help you with that. The trick is not to avoid those “hot” spots. When you find one, because you will, hang out there for a few long relaxing breathes, avoiding them makes the whole process not as effective.

7. Massage

This, for some, is the most ideal, and the easiest way to recover next to sleep. What kind of massage should I get you ask. Well, that depends on you. There’s a long list of different techniques out there. Do your research, find a massage therapist you vibe with and one that understands what you need. For me I prefer deeper and area specific focus based on how my body feels. Be honest with them so they can help you the best they possibly can with any areas you feel the tightest.

Stay Healthy, Stay Strong

Coach Joshua