Trust The Process

We all have taken a look in the mirror, made an assessment, and recognized that there are areas in our lives that need improvement. We might get motivated and say to ourselves, “Monday is going to be the first day of the rest of my life.” Monday comes, and you start strong, but then a couple of days later the wheels start falling off. By Friday you say to yourself, “This coming Monday is it! I’m serious.” Sound Familiar?

The reality is forming habits and maintaining them takes more than a dream and a pep talk in front of the mirror. It takes creating a process, continuing that process over time, and trusting that process. Did I mention, “process”?

As James Clear, author of the best-selling book "Atomic Habits," puts it, "Habits are the compound interest of self-improvement." Habits are the small actions we take every day that add up over time and contribute to our overall success.

Here are some tips on how to build and maintain high-performance habits:

• Start small: Start with small habits that are easy to implement, such as drinking a glass of water first thing in the morning or doing a five-minute meditation. As Clear puts it, "Habits must be established before they can be improved."

• Make it easy: Make it as easy as possible to perform the habit. For example, if you want to start running in the morning, lay out your running clothes the night before so you don't have to think about it in the morning.

• Make it enjoyable: Find ways to make the habit enjoyable. For example, if you want to start reading more, find a book that you're excited about and create a cozy reading nook.

• Track your progress: Keep track of your progress and celebrate your successes. This will help you stay motivated and committed to the habit.

• Stay consistent: Consistency is key when it comes to building habits. Stick to the habit every day, even if it's just for a few minutes.

As Clear says, "You do not rise to the level of your goals. You fall to the level of your systems." Building high-performance habits is about creating systems that support your goals and help you achieve success.

In short, building and maintaining high-performance habits is critical for achieving success in all areas of life. By starting small, making it easy and enjoyable, tracking your progress, and staying consistent, you can create habits that compound over time and lead to extraordinary results.

Now start your new habit on Monday!

CrossFit: Good Or Bad?

CrossFit has been a popular workout regimen for over two decades. It combines components of weightlifting, gymnastics, and cardiovascular exercise to create a high-intensity workout that challenges the body. However, there is a continuing debate on whether CrossFit is good or bad for you.

On one hand, proponents of CrossFit argue that it is an effective way to improve overall fitness, strength, and endurance. It can also help with weight loss and promote a healthy lifestyle. A study published in the Journal of Strength and Conditioning Research in 2013 found that CrossFit participants experienced significant improvements in body composition, aerobic fitness, and muscular endurance.

However, there are also concerns about the safety of CrossFit. Some argue that the intense nature of the workouts can lead to a higher risk of injury, especially if proper form and technique are not prioritized. A study published in the Orthopedic Journal of Sports Medicine in 2018 found that CrossFit athletes had a higher rate of injury compared to other recreational athletes, particularly in the shoulder and lower back.

In light of these concerns, many doctors have weighed in on the safety of CrossFit. Dr. Jordan Metzl, a sports medicine physician at the Hospital for Special Surgery in New York, has expressed concern about the potential for injury in CrossFit workouts. He recommends that participants take the time to learn proper form and technique before increasing the intensity of their workouts.

Similarly, Dr. Nicki N. Stavrakas, an orthopedic surgeon at the Hospital for Special Surgery, cautions that CrossFit can be risky for individuals with pre-existing injuries or medical conditions.

So, is CrossFit good for you or bad? Ultimately it depends on your individual health and fitness goals. While studies have shown the potential benefits of CrossFit, it is important to prioritize safety and proper form in order to minimize the risk of injury. As always, it is recommended that individuals consult with their healthcare provider before starting any new exercise program.

Sports News

Los Angeles Lakers Retire No. 16

Los Angeles Lakers all-star center and crowd favorite, Pau Gasol was honored Tuesday night at Crypto.com Arena as the franchise retired his No. 16 jersey that sits next to his dynamic partner and “brother”, the late great Kobe Bryant. The ceremony kicked off with an introduction from Kobe Bryant’s widow, Vanessa that included a video of Kobe predicting Gasol’s jersey retirement.

Gasol began his basketball journey in Spain, where he played for FC Barcelona. He quickly became one of the most dominant players in the EuroLeague and was named the MVP of the competition in 2003. He also played for the Spanish national team, leading them to several Olympic and World Cup medals.

In 2001, Gasol was drafted by the Memphis Grizzlies and quickly established himself as one of the best players in the NBA. He won the Rookie of the Year award in 2002 and was named to the All-Star team in 2006.

Gasol joined the Lakers in 2008 and played for seven seasons with the franchise where the Spaniard formed a dominant duo with Kobe Bryant. Together, they led the Lakers to three consecutive NBA Finals appearances, winning two championships in 2009 and 2010. It was during this period that Gasol truly cemented his legacy.

Gasol and Bryant had a special relationship on and off the court, and their friendship was one of the most talked-about dynamics in the NBA. After Bryant's tragic death in 2020, Gasol paid tribute to his friend, saying that he was "more than a brother" to him and that he would continue to honor his legacy.

Pau Gasol will be a first-time finalist this year to enter the NBA Hall of Fame. Is there any doubt that he’s in?

Congrats Pablo!

Answer To Last Week’s Trivia

What is the name of the process by which the body converts food into energy?

Answer: Metabolism

Metabolism refers to the complex biochemical processes that occur within the cells of our bodies to sustain life. It involves the conversion of nutrients into energy that is needed to carry out various bodily functions, such as growth, repair, and movement.

Trivia Time

Which nutrient is the body's primary source of energy?

Stay tuned next week for the answer.

Bonus

If you want to learn more about the power of habits I recommend reading Atomic Habits by James Clear. Not a sponsor.