Today’s Newsletter:
- Workout: Physioball 1-Leg Hamstring Curl w/ Knee Drive Iso
- Quote: Cus D’Amato on Responding to Fear
- Back to Basics: Calories In, Calories Out – a reminder for the holidays
- Resource: Nick Bare on Why You Should Train Like A Hybrid Athlete (Running + Weight Lifting)
- Bonus Resource: Zone 2 Training for Hybrid Athletes
Workout: Physioball 1-Leg Hamstring Curl w/ Knee Drive Iso
The exercise of the day is a personal favorite to activate the glutes, hamstrings, and core while working on balance and stability.
- Grab a physioball, lie on your back, place one heel on the ball, and hands by your side
- Lift the hips off the floor to form a straight line from shoulder to heel
- Pull the ball towards you with one heel until it reaches a 90-degree angle at the knee joint while keeping the hips lifted as you drive your opposite knee towards your chest to engage the core
- Repeat for 10-12 reps on each side
Quote: Cus D’Amato on Responding to Fear
“The hero and the coward feel the same thing. The hero uses his fear and projects it onto his opponent while the coward runs. It’s the same thing, fear, but it’s what you do with it that matters.”
― Cus D’Amato, Legendary Boxing Coach of Mike Tyson
When faced with challenges or obstacles, it’s natural to feel a sense of fear or doubt. It’s how we choose to respond to that fear that makes the difference.
Fear is the obstacle and the opportunity. As Cus D’Amato puts it, the hero uses fear as fuel. The coward runs from it.
Next time you feel fear creeping in, remember that YOU control how you respond to it, and facing that uncertainty will lead to growth, experience, and, ultimately, success.
Lately, I’ve been thinking of “stepping out of the comfort zone” as “expanding your comfort zone.”
When something is new, there’s a fear of failure. When you do it anyway, whether you succeed or fail – you’ve learned. It becomes familiar, and now you can adapt and do it again comfortably. That’s how you grow.
So, expand your comfort zone. Embrace challenge. Embrace discomfort. Embrace fear.
Back to Basics: Proper Calories In, Calories Out
As we approach the holidays, many people stall in their weight loss goals.
The truth is, if your diet isn’t in line with your goals, you won’t reach them. It’s always been said that “you can’t outwork a poor diet.“
Calories in, calories out. It’s the basic principle of caloric intake and expenditure. Sometimes, we need to remind ourselves that it’s not a magical formula for weight loss.
To lose weight, we have to create a caloric deficit where we burn more calories than we consume. If your goal is to burn fat, and you’re not losing it, you’re either overeating, not burning enough calories, or eating the wrong foods.
On the flip side, if our goal is to gain weight, including muscle mass, we’ll need to consume more calories than we burn in order for our bodies to have enough energy and resources to build muscle.
While calorie intake is important for weight management, the quality of those calories is also crucial.
A calorie from a nutrient-dense food like lean protein or vegetables will fuel our bodies differently than a calorie from processed junk food.
So, let’s not forget about the basics – understanding and managing our calorie intake and expenditure while choosing high-quality foods is key to reaching our goals.
Resource: Nick Bare on Why You Should Train Like A Hybrid Athlete (Running + Weight Lifting)
If you’re into hybrid training, you likely know who Nick Bare is. Founder of Bare Performance Nutrition and a major advocate of hybrid athlete training, he has pushed boundaries for years to get the most out of his body.
In this 10-minute video, he explains why you should train as a hybrid athlete and the major research-backed benefits you’ll see.
VTLZR Bonus Resource: Zone 2 Endurance Training For Hybrid Athletes
Zone 2 endurance training is a great way for hybrid athletes to increase aerobic capacity and improve overall performance.
To build an endurance base, you have to go slow to go fast, and the bigger the base, the higher you can build.
In this blog, “Zone 2 Endurance Training for Hybrid Athletes: What is it and how does it help?” we break down what Zone 2 endurance training is and how it can help you reach your goals faster with better results.
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