Sunday Story…Standards

Standards build trust and consistency. They are the invisible underpinnings of our everyday lives. Usually, we don't really think about it. From the way electrical plugs fit into sockets to measurements like a gallon, a foot, or a yard, they create a system that allows us to all agree on how our world functions.

The reason I bring this up today is that we are seeing standards become eroded. We're seeing a world where something is better than nothing. And although that may be true, that something isn't the standard. That something is something else. It doesn't meet the standard. If you had a socket and a plug that didn't fit into a socket, it wouldn't work. Just like if you do half a pull-up, it's not actually a pull-up; it is something else.

When we have standards that we all agree upon, it's easy to say, "This is what it is, this is what a pull-up looks like, this is what a push-up looks like, this is what a squat looks like. We all agree that's what it is. When it's not that, that isn't what it is. It's simple. We cannot let things pass that do not meet the standard. If you can't meet the standard, you need to go back to work and do your best to meet it. If it is something else, then call it something else, but just don't call it what you are trying to achieve. The standard will not allow it.

Standards are not just picky little details. They are the foundations of trust, collaboration, and progress that we all agree upon to make things work. When I meet this standard, it's the same standard for you, for me, and everybody else doing the same thing. If you don't meet the standard, it's okay, but it's not the thing. Do better and remember: The way you do one thing is the way you do everything. So, if you're not meeting the standard in this piece of your life, where else are you not meeting the standard?

If you're interested in learning how to build muscle and strength, sign up for a free fitness assessment at www.crossfitodyssey.com or reach out to me directly, and let's get you started on your journey to extraordinary results.

John Mariotti

www.sunday-stories.blogspot.com

www.crossfitodyssey.com

775-338-2412

 

 

Sunday Story…Health Food?

As you can see from the meme above, if your store has a health food section, it begs the question, "What is in the rest of the store? Is that food not healthy? Is it less than healthy? The answer is yes. By that, I mean your grocery store is full of healthy food options. It's also got a fair amount of unhealthy food: food that is ultra-processed, food that is over-processed, food that has too much sugar, too many additives, and too much crap in it.

The real problem isn't that we have health food and non-health food. The real problem is that we aren't just eating real food. We are putting food in our bodies that does not serve our health and longevity. Maybe it has too many additives. Maybe it has food dyes in it. Maybe there's too much sugar. Maybe there's too much fat. Perhaps the fat that’s there isn't good for you. There are various factors that can make perfectly good food, such as broccoli, less healthy.

So, when we ask the question, "Is this good food or bad food?" It's really not the question you should be asking. The question you should be asking is, "How does this food, how is this serving of this food, move me closer to my health and longevity goals?" And if the answer to that question is "it doesn't" or "I don't know," you need to look at those foods more closely.

So, as we've said before, the bottom line is eat real food but not just eat real food. Eat real food that is prepared with the intention to serve your health and longevity.

If you're interested in learning how to build muscle and strength, sign up for a free fitness assessment at www.crossfitodyssey.com or reach out to me directly, and let's get you started on your journey to extraordinary results.

John Mariotti

www.sunday-stories.blogspot.com

www.crossfitodyssey.com

775-338-2412

 

 

 

 

Sunday Story…Consistency

Last week, we talked about just getting started. That is step one. Get started. The program, whether it be five by five, progressive overloading, or something else, isn’t essential. You don't need to spend your time worrying about that. Just get started.

Step two is to keep showing up, in other words, be consistent. Consistency is the most critical part of your longevity process. You need to do something every day. Sitting on your rear end watching TV doing nothing is not going to help you live a healthier, longer life, and that is why we are worried about how much exercise we're doing; we're concerned about how much weight we're lifting, and we're worried about how much we can do on any given day.

Just this morning on the radio, once again, it was pointed out that anybody over the age of 65 who falls is at a greater risk of dying. It's that simple. Falling is bad, but when you were 10 years old, falling was just falling; you got up. When you're 65, 70, 75, if you fall, you need to be able to get back up.

Step one: Walk through the door. Step two: Walk through it again and again and again. Lather, rinse, repeat. Keep showing up no matter what.

Once you get started, don't stop. It is easier to stay in shape than it is to get into shape. Once you get into shape, do everything you can to stay that way. What we've been talking about is getting you into shape. But once you start, you are already ahead of 99% of the people. So, once you get started, don't stop. Be consistent!

If you're interested in learning how to build muscle and strength, sign up for a free fitness assessment at www.crossfitodyssey.com or reach out to me directly, and let's get you started on your journey to extraordinary results.

John Mariotti

www.sunday-stories.blogspot.com

www.crossfitodyssey.com

775-338-2412

 

Sunday Story…Simple, not Easy

A day rarely goes by that I don't get asked about the latest trend in eating, exercise, or some other special supplement or drug. The fact is, simple is better. There is no magic pill. There's no special diet, workout, or anything else that's going to work for everybody all the time, all the time. The next best thing might be a little better or a little worse than the last best thing. The thing is that improvement, consistency, and simplicity don't sell. They don't get you likes on Instagram. They don't get you another client. What sells is innovation. The new, the latest, the unique thing, and the promise of the magic pill or the shortcut. That's what sells.

Numerous people have told me over the years that they had to get in shape to start CrossFit, martial arts, or anything else. The fact is that all those things will get you into shape. That's the point. That's how simple it is.

If you haven't been doing strength training for over a year, start by picking a program and sticking with it for 12-16 weeks. See what happens and then decide whether to change it at the end of 16 weeks. Keep it simple. It doesn't have to be complicated.

I've spent a number of these weekly missives talking about longevity and what's the best way to live your best life. The fact is that if you're starting from scratch, the most important thing is to begin; walk through the door, get on a bike, get on a rower, get out on the road, and start today. This is the simplest, most straightforward way to do it. Don't worry about whether you have the right program, or whether the food you're eating is right, or whether the supplements are this or that - just get started and keep it simple.

It is simple…not easy.

If you're interested in learning how to build muscle and strength, sign up for a free fitness assessment at www.crossfitodyssey.com or reach out to me directly, and let's get you started on your journey to extraordinary results.

John Mariotti

www.sunday-stories.blogspot.com

www.crossfitodyssey.com

775-338-2412

 

 

 

 

Sunday Story…Hydration!

We're going to take a detour today and talk about consuming water. It's August in Texas. It's hot. Whether you spend most of your time indoors in air conditioning or outdoors without it, water is your best friend. When we have high humidity and high heat, we're going to sweat. In order to replenish your fluids, you need to hydrate. We often say that 100 ounces is the minimum you should have. If you're sweating, working out, or spending time outdoors, you likely need to increase your intake by 20-30%. So, 120-130 ounces of water, and that's a lot of water. Okay, now you can count your other fluid intakes if you drink a smoothie or a Gatorade. You can’t count coffee or alcohol because they are diuretics, so they make us sweat and urinate more.

The bottom line is that a lot of bad things can happen if we don’t get enough fluids. It makes it harder to think when you're not adequately hydrated; it makes it harder to do almost everything. You can get heat exhaustion, heat stroke, or several other heat-related maladies if you become dehydrated. If you're trying to work out, 2-3% dehydration will result in a 20 to 30% reduction in your performance. This is not good.

So, the bottom line is to drink more water. If you have a hard time with that, put an LMNT in it. If that doesn't work for you, consider stepping up to a Gatorade or lemonade, or something else that makes it more palatable. But get that liquid into your system. Your brain will thank you.

If you're interested in learning how to build muscle and strength, sign up for a free fitness assessment at www.crossfitodyssey.com or reach out to me directly, and let's get you started on your journey to extraordinary results.

John Mariotti

www.sunday-stories.blogspot.com

www.crossfitodyssey.com

775-338-2412

 

 

 

Sunday Story…Injuries. 

Injuries happen. As we age, we need to take every precaution to prevent injuries that could prevent us from working out. The fact is, we're always going to get a little tweak here, a little pull or strain there. However, the idea is that we won't have an injury that stops us. When we must stop training, that's when we go backwards. We need to avoid going backward at all costs.

That being said, we also need to push ourselves to the edge of our comfort zone occasionally. So, how do we do that and avoid injury? One way to do that is with a proper warm-up. A proper warm-up will: 

1. Raise my core body temperature

2. Get my muscles warm and supple

3. Have my heart rate raised just enough to be ready to work

Another way to prevent injuries is to engage in some form of mobility training. This is not part of your warm-up, but rather something you regularly do. Mobility includes both strength and flexibility exercises. 

Another part of injury prevention is knowing when to stop. If we have a very sharp pain and it feels like you're stabbed with an ice pick, that is an indicator that you need to stop. We need to stop and assess: "Is what I'm doing wrong? Is the movement causing that pain? Or is the pain now going to exist without the movement?" If the pain persists without movement, you must stop.

If I make a minor adjustment here and there, I can continue to work. I might bring the weight down, reduce the load, and lower the intensity, but I can continue to move. It might be strained or tweaked, but it's not injured. 

As we age, it becomes increasingly important to understand our bodies. Back in the day, when you were in your 20s, you could work through injuries and recover more quickly. That may no longer be the case as you get into your 40s, 50s, 60s, and beyond. Be smart, train hard, live long and healthy.

If you're interested in learning how to build muscle and strength, sign up for a free fitness assessment at www.crossfitodyssey.com or reach out to me directly, and let's get you started on your journey to extraordinary results.

John Mariotti

www.sunday-stories.blogspot.com

www.crossfitodyssey.com

775-338-2412

 

Sunday story…Movement is Mental Health

 Last Friday, Andrea Reich and I filmed a short video on the mental health aspects of working out for Instagram. You can find it on our Instagram page, @CrossFitOdyssey. What we're discussing today is the mind-body connection that occurs during exercise. Regular exercise, as we know, is celebrated for its physical benefits. However, a lesser-known benefit is the impact on shaping your mental and emotional well-being. 

Participating in physical activity creates a complex cascade of biochemical events in your brain that promotes feelings of happiness, reduces anxiety, and can alleviate some symptoms of depression. Your muscles move, your heart rate increases, your respiration increases, and your brain begins to release endorphins. Endorphins are those natural chemicals that act as mood elevators and painkillers. These endorphins, along with neurotransmitters such as serotonin and dopamine, can help foster feelings of optimism, resilience, and even provide a sense of calm. 

Regular exercise serves as an effective outlet for stress management. Physical activity can break the cycle of negative thoughts. Activities like running and yoga, swimming, and even a quick walk can be meditative, focusing your intention on the present moment.  The mindfulness effect of exercise will help with your self-awareness and emotional regulation.

When we participate in group sports or fitness classes, we experience feelings of connection and have opportunities for social interaction and support. Setting and achieving exercise goals, no matter how small, helps us build self-esteem and eventually develop a sense of mastery. These are critical components for maintaining long-term mental health.

Making movement a regular part of your life is a simple and effective strategy for promoting good mental health and well-being. Movement is medicine for both the mind and body.

If you're interested in learning how to build muscle and strength, sign up for a free fitness assessment at www.crossfitodyssey.com, or reach out to me directly, and let's get you started on your journey to extraordinary.

John Mariotti

www.sunday-stories.blogspot.com

www.crossfitodyssey.com

775-338-2412