Coach's Corner
Peace! Spring is finally here! I don't know about you all, but I been WAITING. I was done with Winter in December, so you can imagine how antsy I am to feel some warmth. It's just hard for me to feel excited or motivated to do anything when it's cold as hell.
If you don't mind, I'd like to tell you all a story about a transformational "win" I had recently. Last week, I met with my business coach (shoutout Ms. Darla) and asked her a question I pose to all of the successful, older people in my life: "In your life and career, how do you choose between what will make you a lot of money and what fulfills your passion?". Ms. Darla did what everyone does when I ask that question: she smiled, looked up, and leaned back in her chair. After taking a moment to think, she replied, "I like winning".
It was only three words, but it was so impactful because she said it with conviction and sincerity. I believed her. There was no apology for being a hard worker or chasing her dreams. She didn't minimize herself to make sure I felt comfortable around her greatness. Her words and demeanor communicated confidence and an expectation that good things will come to her.
I thought about those words for days, feeling inspired and motivated to be a winner. On Saturday, I went to play basketball for the first time in a few days and I felt nervous to get on the court. If you're not familiar with my story, performance anxiety has been my villain since playing high school basketball as a kid. After I played, I had a realization: the same nasty feeling I got in my stomach before a high school game, is the same feeling I got before getting on the court Saturday. And you know what? I experience the same thing when I have to go to my high-stakes, high-pressure job.
When I'm faced with pressure situations, my brain has a habit of illustrating all the ways things can go wrong. After years of therapy and self-work, I realized the anxiety comes from me not feeling prepared. When I set myself up for success with practice, routines, and other prep strategies, I don't feel anxiety. You know what else cures that anxiety?
Winning.
Winners are not held back by anxiety because they expect to win. Let me be clear: winners feel anxiety and they don't always "win". But they always do their winning habits, regardless of the circumstances. They show up on time. They keep their word. They prepare for what's to come. It's hard to expect bad things to happen when you've practiced good outcomes over and over again.
Today, I'm starting a new chapter in my life. I'm going to call it "Winning". Not because I expect myself to win at everything I do, but because I am going to live with great expectation that I will do whatever I need to do to live the life that I want. You know what's the best part about this mental shift? It's all within my control. I can't control whether I'll win a basketball game, or if my colleagues/clients will like a deliverable I submit. But I can control my preparation, and that will set me up with the best chance for success. I can live with that.
Let's win.
Exercise
Congratulations! You've made it to the fourth week of March's program. We're back to the unilateral exercises, but this time with four sets. As a reminder, this means that your workout will take a little longer so plan accordingly. The focus is to lift heavy, but remember that form is most important. When you're doing your bulgarian split squats, make sure that your knee is not caving inward because you're using too much weight. You'll know you're using the right amount of weight if you start to struggle by the last two reps.
Nutrition
PROTEIN, PROTEIN, AND MORE PROTEIN. I can't stress it enough. Carbs give us energy, and protein helps rebuild after we put stress on our muscles through exercise. Also, please stay hydrated. If water is not doing it, you might need a sports drink, especially on those cardio days where you're sweating a lot.
Everyday Goals
Want to experience a full week on the EA App? All you gotta do is complete the Everyday Goals I set Monday-Friday, or you can bring 5 subscribers to our community. Once you've completed either of these, book a consultation with me and we'll design your week long plan!
- 6-8 hours of sleep per night
- Consume electrolytes at least once per day
- Stretch for at least 10 minutes
Free Game
As we prepare for the end of this month, I'm hoping that you take some time to identify where you need to "recover". Below are some questions you can ask yourself to perform a quick body scan to figure out what you need to give some attention to:
- How does my body feel?
- The major joints in my body are my big toe, ankle, knee, hip, and shoulders. Do any of those feel bad?
- If my body is not feeling the best, what do I need to make it feel better?
- **Bonus Question** If I'm not sure what I need, who or what can help me figure it out?
Everyday Tunes
Music has always been an important part of my life. Whether it's to get me hyped up or to calm my nerves, I lean on music to help regulate my thoughts and emotions. Every week I'll share some of my favorite tunes that I listen to; let me know what you think of my playlist and share some of your own favorites!
Ain't Nobody - Chaka Khan
Listen. I don't know if it's possible to hear this song and not start singing. You might get past the first chorus with just nodding your head. But by the time she come back around for that last hook, if you're not on top of a table in full diva mode, you missing out. Play this in the car, while you're at work, or maybe even on the stairmaster. I guarantee it'll make you feel GOOD.
Make the Team
Want to take the EA experience with you to the gym and the kitchen? The EA App makes prioritizing your wellness simple with individualized workout programs, exercise tutorials, a nutrition tracking tool, and more. If you have questions, let's talk about it!