👋 Hey. Welcome to issue #106 of The Everyday Athlete Newsletter.
Here are my 3 favourite ideas, learns and resources to help you improve your performance this week (4 min read):
🏊 The world's longest non-stop river swim
Ross Edgley just broke another world record...
The longest non-stop river swim.
He swam 510km in 56 hours without touching the deck.
After failing previous years' attempts in Loch Ness and Lake Trasimeno, he finally got the biccies in Canada's Yukon River.
Driven by "eudaimonia" — the idea that happiness comes from achieving really hard things — Edgely and his team navigated wolves, bears and hypothermia.
His mindset is fascinating.
And it's all captured in this youtube doco.
My highlight:
"Loch Ness was a failure and would continue to be a failure unless I attempted another swim. If you give up it goes down as a failure. But if you go on to succeed it goes down as a lesson."
Love it.
Youtube vid here. Also good podcast on it here.
🏆 The best indicator of program success
Most of us don't need to "optimise" our training.
We need to remove barriers that interfere with long-term consistency.
Because the number one indicator of the success of a program isn’t how many days a week we trained.
It’s not the number of reps or sets.
It’s not whether we trained in the morning or at night.
The number one indicator of the success of a training program is how consistent we are with it.
Common barriers:
- 🤕 Injury and sickness > Do the foundations well (eat, sleep, train), ease into new activities, aim for 10k+ steps a day
- 🚲 Access > Get some at-home kit so on those hectic days where you can't get to pilates or the gym, you can still get a little 10-min sesh in*
*See At-Home Gym Kit from newsletter #85 for ideas. Or the Naked Warrior from newsletter #31 for bodyweight training ideas.
Keep it moving.
🔍 The satiety index
Researchers looked at 587,187 days of food diary records logged by nearly 10,000 MyFitnessPal users.
They found:
The more protein we eat, the less hungry we feel.
The more fibre we eat, the less hungry we feel.
Sick of feeling hungry all the time?
Get more protein and fibre in your trolley.
Need inspiration?
Here's a few high fibre x protein recipes from our Powerful Food Cookbook.
That's it!
Have a great weekend 🤙
Matt
📬 Did someone forward this to you? I send an email like this every week. Join free here.
💬 Enjoyed this one? Hit reply and let me know. It's motivating. I reply to every message.
👇 If these emails aren't for you anymore you can unsubscribe below. No stress, they're not for everyone.
Want more? Check out the Everday Athlete Toolbox and Elite Sleep Audit
💪 And if you wanna put jet fuel and your health and fitness goals in 6 weeks, check out my online training
The Everyday Athlete Newsletter is not a licensed health service and is not a substitute for professional health advice, treatment or assessment. The information given in this email is general in nature, written for a specific audience. If you’re struggling, please see a healthcare professional.
0 comments