đź‘‹ Hey. Welcome to issue #98 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):
đź’¨ Turn on the tailwind
If information was the problem we’d all be billionaires with perfect abs (quote: derek sivers).
See, the problem isn’t information.
The problem is implementation.
We humans are complex beings.
We do stuff we know we shouldn’t. We neglect stuff we know we should do.
And so I love finding ways to make implementation easier.
And one of the best…
Is by tapping into our circadian rhythm.
The circadian rhythm is our internal 24-hour biological clock.
It governs things like energy, alertness, sleep, hunger, mood, and productivity (which all fluctuate throughout the day).
Our bodies rely on these predictable patterns.
Our bodies function at their best when they know what to expect.
And so by having a somewhat consistent routine, we’re essentially giving cues to our internal clock, helping it anticipate what's coming next and making life easier for ourselves.
It doesn’t mean we have to become robots.
But if we can build some structure — particularly around when we eat and sleep — it’s like turning on a tailwind.
Achieving our health and fitness goals gets way easier.
See, consistent bed times cue our internal body clock to prepare us to sleep at that time. So we fall to sleep quicker and enjoy better quality sleep.
Consistent wake times cue our internal body clock to help us rise. We’ll have more energy and motivation in the morning.
Consistent meal times cue our internal clock to know when to expect food — and importantly — when not to. This helps regulate hunger and helps give us steady energy throughout the day.
It’s hard on weekends. But if you can create a 30-minute window for your sleep, wake and eating times — that you hit most days — you’ll start to feel like you’re running downhill.
🎙️ How to top the podcast charts
Step 1: Get a front-on head shot. Shave head. Black shirt. Be male. No teeth smile.
Step 2: Remove background. Greyscale.
Step 3: Choose a colour, use for border and title.
Congrats you’re now in the top #3 on health and fitness charts.
P.s. I know I shared a few weeks back but Perform actually really good. Show notes have day by day programs for anything you'd want to pursue – V02 max, marathon, hypertrophy, strength, power...
đź’Ş Strong first
Last weekend I spent 3 days at a StrongFirst instructor certification.
Founded by Pavel Tatsouline, StrongFirst is — what I consider to be — the gold standard in strength education.
It’s not your average certification.
You’ve gotta be in pretty good nick to get through it — having to pass strict skill, strength and conditioning tests.
I met a woman there who’d been training specifically for this weekend for over 6 months.
2 years before that she could count on one hand how many times she’d stepped foot in a gym.
She felt weak — physically, mentally and emotionally.
But in pursuing physical strength, she found strength in other areas of her life.
In a couple years, she’d changed her life.
Now doing things she never thought she’d be able to do.
And in the last test on the last day, with 3 seconds left on the clock, she successfully completed her final rep to pass the certification.
Her body collapsed.
Tears filled her eyes.
Big moment for her.
Seriously good stuff…
See, strength training is not just for athletes.
It's not just for young men.
It is for everyone.
I don’t care who you are, your goals, age, gender…
Getting stronger will improve your health and your life.
It’s the gateway to feeling confident. Feeling independent. Feeling like you can handle your own sh*t.
Push it up.
That's it!
Have a great weekend 🤙
Matt
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đź’Ş 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.
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