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10/28/2019

Punch your ticket to the SWOLAR EXPRESS

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What is it?

The Swolar Express is a 10 weeks-long hypertrophy program designed to keep you "on track" during the holiday season.
This GAIN TRAIN runs Nov 4 thru Jan 10 so you're set with workouts, nutrition, accountability and MUSCULAR RESULTS all season!

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All aboard the gain train, baby!

Who is it for?

The Swolar Express is right for you when:
  • You have some experience weight lifting. You know the difference between a front squat and a deadlift and can set up your own bench press.
  • You usually find yourself feeling lost during the last few months of the year, maybe even disappointed in your progress (or lack thereof) in the gym.
  • You are able to see and appreciate progress somewhere OTHER than the scale. This is not necessarily a weight loss program. You will build muscle and strength, we'll focus on cutting again next year!

What do I get?

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Sneaky peeky of the first week's workouts on TrainHeroic
You get a lot, dude!
  1. Strength and hypertrophy workouts delivered via the TrainHeroic app.
  2. Eating guide and recipes. It's pretty flexible, you'll have room for carbs and even treats (not a lot, but some!)
  3. Every week, I'll give you get an accountability call from D20 Athletics HQ to check in and see what's working, what's coming up and how I can best help you stay motivated!
  4. Private Facebook and MyFitnessPal groups. Make yourself known, share dank memes, track along side other athletes and get that sweet, sweet social support!

What else??

Still not convinced?? Jeez, okay. Well-
Ten weeks of all of the above for a one-time payment of $200. There are only 15 spots available so if you're on the fence, please message me on facebook or email me at superhuman.rf@gmail.com 
This isn't the right time for you? No worries, I'll be running another challenge program in January, so keep an eye out in the new year.
SATISFACTION GUARANTEED OR YOUR MONEY BACK! YES REALLY!

Ya okay, let's do this!

Hell yeah! Start with the short app form and we'll be off!
​https://forms.gle/TsjkfnowNE1N4pgT9

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12/31/2018

Don't make New Year Resolutions.

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Resolutions are so last year.

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How many years have you made a resolution, only to forget, fall off or fail in a couple weeks? How often have you rung in a new year without any kind of goal to get excited about, since "I never follow through anyways?" You aren't alone. As a matter of fact, 2 out of 3 people who make a resolution don't achieve their goal. There's a number of reasons why someone might not take that trip, or lose those 10 pounds or get that new job; Studies have shown that common obstacles include shrinking willpower, lack of accountability and even just forgetting about your resolution over the course of a year. The majority of people who make resolutions don't even have a plan of action to help them get there! But that's the real problem, most resolutions are too broad to have a clear trajectory of action and a year is too long a time to stay focused on a single goal. 
One answer to this problem is not to make one or two year-long resolutions, but to instead make monthly SMART goals. 

Get SMART and get going.

Goal-setting is a powerful tool for change, but you have to make the right kinds of targets to be able to hit them. Try focusing on Specific, Measurable, Attainable, Realistic and Time-based goals this year and set yourself up for success in all 12 months! Let's break down the components for better understanding.
PictureYou have to set a target to hit a target!
Specific- This means a non-general goal. For example, rather than just "losing weight," you could set a target of losing 10 pounds. Having specific target gives you a bulls eye to aim for.
Measurable- Something you can track and look back on. If I wanted to get stronger, what does that mean? Where would I start? How should I work at it? But if I wanted to add (Specifically!) 15 lbs to my bench press, I can see where I'm going and how far I've progressed.
Attainable- Let's say I want to develop an 11-foot vertical leap. This is specific and measurable, but is it attainable? Not really.  Adding 4 inches to my vert is specific, measured AND humanly possible!
Realistic- Realistic really is the culmination of the other SMART principles and how they work together. If everything gels together, you have a realistic goal. Like if I wanted to start a podcast in 2019, I can look at the steps I'd have to take and begin working on it, but if I said I want to start from 0 and build the most-downloaded podcast of the year that's a little less realistic.
Time based- This is my favorite component because it's the one that can make or break a good goal. Having a realistic time constraint can either light a fire under you and fuel great changes or it can make an accomplishment feel either too close to achieve or so far off into the future that you put it off and forget about it. These strategic limitations are the ingredients to setting a resolution that you can achieve and set you up for subsequent successes, so why make just one a year? Let's make a new resolution every month!

The How and Why of your monthly resolutions.

In December 2017 I made a goal to lose 10 pounds in January of 2018 and if I failed, I'd donate $100 to Donald Trump. Luckily, I ​crushed my weight loss goal and kept my money. My goal was SMART, but that's not all it took to hit my target; I was also able to ask and answer the "How" and "Why" of my goals and I had social support to keep me accountable. Losing 10 lbs in a month wasn't easy, but doing it felt great and having just a month to get there was motivating and felt manageable at the same time. The next month I made it a goal to do more "adulting" (I got my first credit card, went to the dentist for the first time in... many years, etc.) and in March vowed to go outside my comfort zone at least five times.
Some of these goals started out not so SMART, like going outside my comfort zone. So I had to ask questions about them to dial in more specificity. What does it mean to be uncomfortable and what's the benefit?  How would I go about it? What is the spirit of the goal and why is it important to me? With help from my wife and a few friends I settled on these five:
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1. Get a massage / take intentional time for self-care
2. Update my wardrobe / spend money on "nice things" for myself
3. Make a friend at the bar
4. Attend group meditation with a local Buddhist group
5. Be open about my feelings. (The fact these things are outside of my comfort zone probably says a lot about me!)

Once I had specific targets I was able track, my progress towards attaining each mini-goal through the month was measurable and realistic for the time allotted. I did manage to get each item done and while it didn't feel like it changed my life, I do think it was important to examine my own habits and push myself outside my norms with the help those closest to me. Finding your social support system is an integral part of success since accountability is the number one missing piece for people who don't make it to their resolution goals. Having a friend, coworker or coach who is on board with you makes the journey feel smoother and when you have someone that wants to hear about your victories and accomplishments, staying motivated is much easier! Keep these in mind as you think about what goals and adventures you're setting off for next.
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So find your group and pick your goal. Be SMART. Ask How and Why. Get out there and get after it in the new year!

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10/30/2017

Starting Stats: Endurance

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What is Endurance?

​If dexterity is how well you can move, and strength is moving other stuff then endurance is your ability to just keep moving. The other stats play their part in Endurance; Strength allows you to move with power and Dexterity aids in graceful, pain free movement. But Endurance is what you get when you add cardiovascular conditioning and muscular stamina. It becomes your inner gas tank that represents both "energy" and "vitality" in fitness and in life. In short, your ability to endure more.
Perhaps the most famous example of endurance is the epic "first Marathon" when an ancient Greek courier named Pheidippedes ran 26 miles to tell of the Greek victory over the Persians at the battle of Marathon. Legend has it that the professional runner took the message from the battlefield all the way to his home town of Athens where, upon delivery of the victorious news, his heart burst and he died on the spot. Today, people do the same thing but instead of  cardiac failure, they get a t-shirt.

Why should I train Endurance?

After all, that Greek guy DIED FROM JOGGING! Nobody ever looks like they're having fun doing it. Do I really need cardio?
In a word: yes. You do. Smart cardiovascular and endurance training can impact your lifelong health and longevity in powerful ways. Your heart and lungs are the batteries to your body so if they don't function optimally, nothing else will. Since these soft organs are only made stronger by stress then rest (AKA training. see the STR post for stress-response and GAS info), that means that regular bouts of cardio activity are vital to not only your performance and fitness goals, but also your mobility and independence when you hit 80! Extra stamina also means you get to enjoy doing fun things for longer periods of time. When you don't get tired, you can dance and hike, play outside with the dog or just get fun places quicker, all without having to stop for a breather.
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"Nike!!" *dies*
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"Nike!!" *receives sponsership*

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Cardio = Survival
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Go on longer, even more hilarious bike rides!

Living longer sounds like fun. So how do I train Endurance?

There many ways to improve your cardiovascular endurance and muscular stamina. Like strength training, there is a scale of intensity to be aware of when you're working on your stats. 
Whether you choose to go high, medium or low intensity in your workouts, consistency is what really matters. One workout a week (no matter how awesome) is NOT sufficient. Move more, get more!
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"Why did the chicken cross the road?" "To improve her cardiovascular health!" LOL!

Low Intensity/ Steady State

On one of the spectrum is lower intensity with longer periods; this would be activities like walking, a hilarious bike ride or maybe even jogging or running depending on your conditioning. This type of exercise is called Steady State Cardio and is great for training your body to burn fat while increasing your endurance. I personally really like hiking; it feels like I get bonus points for working out while ​being outside!

High Intensity/ Sprint

On the other hand you have shorter work periods with much higher challenge ratings. Most competitive sports, martial arts and "functional" fitness require these intense bursts of activity known as sprints. Training sprints can lead to amazing improvements in weight loss, endurance and overall athleticism, the thing about sprinting is that it's hard.  HIIT (High Intensity Interval Training) is a popular method of training that really works. The Tabata format is a super quick workout that feels like you fit 90 minutes into 4 minutes!

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So there you have it

Endurance and stamina are a vital part of not only your adventuring skills, but also your quality of life and longevity. You don't have to train these skills every day, but a balanced and regular practice will add up quickly! Hike or sprint, HIIT or SSC, just get started on ​something and momentum will help you finish.

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    Rob Finlayson
    Your Friendly Neighborhood Trainer

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