Mindfulness ✪

To be conscious or aware of something

"Ask yourself who you'd want to spend the last day of your life with and then meet with them as often as you can". Saw this quote on Steven Bartlett's Instagram and it stuck with me. Sharing it today as an important reminder & as a belated Happy Father's Day.

Mentionable ✪

Refer to something briefly without going into detail. Important or noteworthy, memorable

Some of my athletes I train in the gym need to hear this, so sharing this with y'all in case you needed to hear it to:

just because you can do a max weight doesn't necessarily mean that you should every set, every day.

I have athletes who lift the max amount they can every lift, every day. And while the effort is appreciated, it could be interfering with their progress.

It helps us to be more effective in the weight room when we understand the physiology of muscle. We have to provide a big enough stimulus to spark our muscles to adapt, but then we have to give our muscles an opportunity to recover (while still providing a smaller stimulus) so that they can repair and grow and, thereby, do more.

An example strategy of this to better illustrate this concept: if you resistance train Monday, Wednesday, Friday you can structure your week with Monday as your max effort "heavy day", Wednesday as your "lighter day" (80% of the weight you did on Monday) with the same number of reps as Monday to still provide that stimulus while allowing your muscles to recover from the max effort on Monday, then Friday be your "medium day" (at 90% of the weight you did on Monday's 'heavy day' load).

Motivation ✪

Meant to inspire: being mentally stimulated to do or feel something

"Dads are most ordinary men turned by love into heroes, adventurers, story-tellers, and singers of song." – Pam Brown