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- Why You Suck At Golf
Okay, I should’ve said, “Why I suck at golf.” I've been playing golf with friends almost every week for the past few years, watching tons of how-to videos, but my game just doesn't get better. Why is that? Ever heard that old saying, "Show me your friends, and I'll show you your future"? Well, it turns out there's more truth to it than we might think. Now, before my golf buddies start swinging their seven iron at me, I'll admit I'm the worst player among us. But I think they’ll agree that none of us are anywhere near being great at golf.
So what’s the point of that story? When it comes to chasing success, both personally and professionally, motivational guru, Jim Rohn's saying, "You are the average of the five people you spend the most time with," really comes into sharp focus. It's a game-changer to be around successful people. But it's more than just being near them. It's about diving deep into an environment that breeds success. You get to tap into the knowledge, habits, and attitudes of those who are accomplished.
Yes, success can be contagious! Studies have shown that the attitudes, habits, and behaviors of the people around us can rub off, affecting our paths to success. Think of it like being in a room where everyone's speaking a foreign language. Sooner or later, you're going to pick up a few words, maybe even fluent phrases. This idea, known as "social contagion," suggests that being around go-getters and achievers can naturally elevate our own game.
The role of mentors can't be overstated. These are the folks who've been there, done that, and have the scars and trophies to prove it. They offer a treasure trove of knowledge and can often open doors we didn't even know existed. So, how do you find these golden geese? Start with a keen eye on people in your field whose journey aligns with your dreams. Pinpoint potential mentors and reach out. Be clear about what you're asking and always think about what you can offer in return. Social media platforms like LinkedIn, industry events, and even local business gatherings are great places to look. Remember, it's about quality, not quantity.
When it comes to our social circle, we need to take inventory. It's not about ditching friends or being a social climber but about intentionally spending more time with people who inspire you, push you, and have a positive outlook. These qualities are magnetic and can help pull you up when you're feeling down. Take a hard look at who you're spending the most time with. Identify the traits you admire and seek more of those influences. To widen your circle, consider attending networking events, joining online forums related to your interests, or signing up for workshops that catch your eye. Gather a small group of like-minded individuals. Meet regularly to share ideas and challenges, and celebrate wins.
There's something about being in a room full of people hungry for growth that just can't be replicated online. Seminars and workshops are not just about the learning, they're networking goldmines. Put yourself out there, engage with the person next to you, and ask questions. You never know where these new connections might lead.
In our digital era, social media is a prime source for connecting with successful individuals. Follow leaders in your field on platforms like Instagram or Twitter. Get involved by commenting and sharing. Don't just passively consume their content, engage with it. Ask questions, share your thoughts, and participate in discussions. This virtual mentorship can be a daily source of inspiration and learning.
Surrounding yourself with successful people is about more than just aspiration, it's about osmosis. It's about creating an environment where success is in the air you breathe, encouraging you to reach higher and push harder. By thoughtfully choosing mentors, peers, and even your digital influences, you're not just preparing for success, you're living it. But as for my golf game, let’s just say I like my friends.
Zone 2 Training for Endurance and Efficiency
When it comes to fitness and endurance, Zone 2 training is a crucial strategy for athletes and fitness buffs looking to enhance their aerobic strength, endurance, and overall health. Often overshadowed by high-intensity workouts, this training zone, may hold the key to unlocking significant long-term health benefits.
Zone 2 Training is primarily aerobic exercise performed at a low to moderate intensity. It's training at 60-70% of your max heart rate, which shifts your body into a state where it's primarily burning fat for fuel and enhancing your aerobic power without wearing you out. This zone is where you can comfortably hold a conversation without gasping for breath, making it sustainable for extended periods, unlike high-intensity intervals.
To figure out you're training in Zone 2, you first need to determine your maximum heart rate. A common method is subtracting your age from 220. For example, a 30-year-old's estimated maximum heart rate would be 190 beats per minute (bpm). Zone 2 would then be 60-70% of that maximum, equating to 114-133 bpm for a 30-year-old.
Using a heart rate monitor during workouts can help ensure you're staying within this target range. Another method is the "talk test". As stated, you should be able to hold a conversation comfortably without struggling for breath.
Numerous studies support the countless health benefits offered by Zone 2 training:
Enhanced Aerobic Capacity: Regular Zone 2 training increases mitochondrial density, which improves the muscles' ability to utilize oxygen. This enhancement leads to better endurance and performance in endurance sports.
Improved Metabolic Efficiency: By prioritizing fat as the fuel source, Zone 2 training enhances your body's ability to oxidize fat, contributing to better weight management and energy utilization over time.
Reduced Risk of Chronic Diseases: This moderate-intensity exercise is linked to lower risks of heart disease, diabetes, and hypertension, as highlighted in a study published in the Journal of the American College of Cardiology.
Better Recovery: Zone 2 sessions ease recovery by promoting blood flow to muscles without the stress of high-intensity workouts, aiding in the removal of metabolic waste products.
Experts recommend incorporating Zone 2 training into your routine for about 2-4 hours per week to reap its benefits. This can be divided into sessions of 30-60 minutes, depending on your schedule and fitness level. Consistency is key to achieving the physiological adaptations associated with Zone 2 training.
To integrate Zone 2 training into your regimen, follow this actionable plan:
Assess Your Max Heart Rate: Use the formula (220 - age) to estimate your max heart rate and calculate your Zone 2 range.
Invest in a Heart Rate Monitor: This will help you stay within your Zone 2 heart rate range during workouts.
Plan Your Workouts: Aim for 2-4 sessions per week, each lasting 30-60 minutes. Activities can include cycling, running, brisk walking, or swimming.
Monitor Your Progress: Keep a training log to track your heart rate, duration, and how you feel during each session. Over time, you should notice improvements in your endurance and capacity to sustain Zone 2 workouts for longer periods.
Listen to Your Body: Adjust your training based on how you feel. Zone 2 should feel comfortable and sustainable.
Incorporating Zone 2 training into your fitness routine offers a sustainable path to improved health, endurance, and metabolic efficiency. By sticking to the guidelines above and applying them regularly, you're set to unlock major long-term benefits that extend way past just being fit. This approach is your ticket to a healthier, more energetic lifestyle.
Super Bowl LVIII
Quote of the Week
“Winning is not a sometime thing; it’s an all the time thing. You don’t win once in a while; you don’t do things right once in a while; you do them right all of the time. Winning is a habit. Unfortunately, so is losing.” - Vince Lombardi
Top 5 of the Week
Top 5 Audible bestsellers books
"Hidden Potential: The Science of Achieving Greater Things" - Adam Grant. Hidden Potential explores the untapped capabilities within individuals and the scientific principles that can help unlock this potential. It emphasizes the importance of mindset, strategies, and environmental factors in achieving personal and professional growth.
“The Mountain Is You: Transforming Self-Sabotage into Self-Mastery” - Brianna West. The Mountain Is You delves into the internal battles individuals face with self-sabotage and provides insights and strategies for overcoming these obstacles to achieve self-mastery. It highlights the importance of understanding and transforming one's behaviors and thought patterns to climb the metaphorical mountain of personal development and success.
“Million Dollar Weekend: The Surprisingly Simple Way to Launch a 7-Figure Business in 48 Hours” - Noah Kagan. Million Dollar Weekend outlines an accelerated strategy for entrepreneurs to rapidly start a business with significant income potential, focusing on practical steps and mindset shifts necessary for quick success. It emphasizes the importance of leveraging existing resources, digital tools, and strategic planning to achieve financial milestones in a condensed timeframe.
“Never Finished: Unshackle Your Mind and Win the War Within” - David Goggins. Never Finished is a motivational book that encourages readers to break free from mental constraints and ongoing battles within themselves to achieve personal growth and success. It offers strategies and insights on maintaining perseverance, resilience, and a growth mindset in the face of life's challenges, emphasizing that the journey towards self-improvement is continuous.
“The 7 Habits of Highly Effective People: Powerful Lessons in Personal Change” - Stephen R. Covey. The 7 Habits of Highly Effective People presents a principle-centered approach to solving personal and professional problems. It introduces seven habits that aim to instill character ethics and self-mastery through independence, interdependence, and continuous improvement, offering a pathway for living with fairness, integrity, service, and human dignity.
Thanks Janelle Agagon!
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Answer to Last Week’s Trivia
What is the macronutrient essential for building muscle mass and can be found in foods like chicken, fish, and legumes? Protein
Protein is a vital macronutrient and is crucial for our body's growth and repair, acting as the foundation for muscle development through the intake of protein-rich foods.
Trivia Time
Where was the first Super Bowl?
Stay tuned next week for the answer.
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