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February 15, 2023

10 Chest Flye Alternatives to Try During Your Next Workout

Filed under: Fitness,Training — Tags: , , , , — admin @ 3:08 pm

The quest for a deep, muscular chest has probably been ingrained deep in human DNA since time immemorial. As such, dumbbell chest flyes were likely the second exercise ever invented, right after the king of chest-builders — the bench press.

The chest flye is an old school gem of an isolation (single-joint) exercise which has been included in bodybuilding training for decades, and for good reason. It allows you to emphasize your chest while minimizing involvement of supporting muscles like the shoulders or triceps.

A person doing a dumbbell flye.

Credit: lunamarina / Shutterstock

But perhaps you’ve grown weary of doing the same exercise over and over again. If you’re itching for change, know that exercise variety has been proven efficient to promote muscle growth. Incorporating a variation might offer a new hypertrophy stimulus, less joint strain, or simply more focus on the target body part. (1) Here are 10 chest flye options to bring your chest training to the next level.

Best Chest Flye Alternatives

Cable Crossover

The cable crossover uses the same movement principles and serves the same goals as the traditional dumbbell flye. The most distinct difference is the equipment. This time you’re using a cable station and a pair of handles to perform the flye, which changes the resistance curve and changes tension on your muscles.

When to Use It

Use the cable crossover in lieu of the traditional flye, typically toward the end of your chest workout to enjoy a powerful pump. Because of its resistance curve, the dumbbell flye focuses on the stretch position — there’s minimal tension at the top of the lift, but a lot of muscular stress at the bottom. This is different with cables, which allow for a powerful, high-tension contraction throughout the entire range of motion.

How to Do It

Set the cable pulleys at chest level and attach a handle to each side. Grab both handles and stand in the middle of the station. Take a few steps forward to create tension, puff your chest, and place one foot in front for balance and stability. Bring your palms together in front of you, at chest-height, while squeezing your chest muscles.

Keep your arms slightly bent and maintain the same angle during the lift. Bring your arms back into a stretch using control, before pulling hard to return to the starting position.

Pec-Deck

The quintessential machine flye. Using a bent-arm position offers the advantage of taking your grip and biceps out of the equation while avoiding elbow strain, compared to the straight-arm pec-deck machine which can increase joint strain by allowing too much arm extension.

When to Use It

Because the movement is guided on the machine’s rails, you eliminate all stability constraints and can further isolate your chest — you only have to focus on your pectoralis (chest muscle) while enjoying a constant tension similar to cables. The added benefit of avoiding arm involvement makes it an effective choice if you have elbow issues.

How to Do It

Adjust the seat pad to set your elbows just below shoulder height. Adjust the handles to allow a comfortable range of motion in the stretched position. Sit on the pec-deck machine and place your elbows on the pads with your hands grabbing any available handles.

Brace your core, sit with your back flush against the support, and arch your chest. Squeeze your chest while bringing your elbows together. Reverse direction to bring your arms back to the initial position with control.

Incline Flye

Changing the angle of the exercise is a simple way to shift muscular focus. An incline bench will allow you to target more the clavicular portion of the pectoralis major (the upper chest) as well as the anterior deltoid (front of the shoulders). (2)

When to Do It

Include the incline flye in your chest session if you want to focus more on upper chest development. A well-developed upper chest is lacking in many lifters, so improving this portion will certainly set your physique apart. As an isolation movement, keep the exercise toward the end of your training to finish off this portion of your chest.

How to Do It

Set an adjustable bench at a relatively low angle, roughly 30-degrees, for the best chest involvement. Using a higher angle, up to 45-degrees, will lead to more deltoid activation. Sit on the bench with a dumbbell in each hand and bring the weights to a locked out position over your chest.

Set your hands in a neutral grip (facing each other). Pull your shoulders back into the bench and puff your chest into a “proud” position. Lower the weights to shoulder-level while keeping your elbows slightly bent. Focus on feeling a deep stretch across your chest before bringing your arms together above your chest.

Decline Flye

The decline flye is, naturally, the opposite of the incline movement. Instead of targeting the upper chest, it focuses on the “lower chest” portion of the muscle by shifting the bench’s angle to a slight decline.

When to Do It

It’s rare, but some people can have an underdeveloped lower chest. If that’s the case, use this variation to improve your mind-muscle connection and build size in this portion of your chest. You can also use this variation if your pressing exercises are mainly done at an incline and you want to stimulate this section of your chest muscle without excessive shoulder involvement.

How to Do It

A slight decline is more efficient than a steep angle, even just 10 to 20 degrees is sufficient. A very steep angle can make it too difficult to get into the starting position safely, and it can reduce your range of motion. If your bench doesn’t offer a small increment, you can place one or two weight plates securely under one side of the bench.

Lie on the bench with a dumbbell in each hand. Press the weights above your chest and lock your arms, then rotate your palms to face each other. Bend your arms slightly and lower the weight to shoulder level without changing your elbow angle. Drive the weights up while contracting your chest.

Pronated Flye

Simply turning your palms can change your shoulder joint position, which can optimize the exercise mechanics and allow for a stronger chest contraction. The pronated flye can be performed on either a flat or incline bench.

When to Do It

The mechanisms of hypertrophy are complex, and while stretch-mediated hypertrophy has been proven superior, incorporating exercises focusing on the shortened-muscle position will provide a more complete muscular and neural stimulus. (3) The internal rotation will reduce biceps involvement and improve pecs contraction for its muscle length is slightly reduced. Use this variation in lieu of your regular flyes to spice things up and provide a great chest sensation.

How to Do It

Lie on either a flat or incline bench while holding a pair of dumbbells over you using a pronated (overhand or palms-down) grip. Puff your chest and slightly bend your arms.

Slowly bring the weights down to your sides until you feel a deep stretch in your chest and shoulders. Squeeze your pecs forcefully to bring the weights together at the top.

Floor Flye

With the floor flye, you don’t even need a bench (maybe just a towel or mat on the floor). It’s a great variation to accommodate achy shoulders because the limited range of motion prevents any excessive stretch in your shoulder joints.

When to Do It

A deep chest stretch can be great for promoting hypertrophy, but it can also prove stressful on the delicate shoulder joint. If your shoulders are constantly bugging you during chest exercises, take this variation for a spin. The restricted range of motion can also allow you to use relatively more weight, so it can be a great fit if you want to overload your pecs and get stronger.

How to Do It

Lie on the floor with a pair of dumbbells locked out above your chest. Perform a classic dumbbell flye — lowering the weight with your arms fixed in a slightly bent position. When your arms reach the ground, pause for a second before bringing your arms together at the top.

Use extra control when lowering the weight. You don’t want to bang your elbows in the ground, which could create impact and potentially injure your elbows. If the weights touch the ground, your arms are too straight — be sure to keep a slight bend during the entire movement.

Flye Press

This is the big boss of the flye world. It allows you to use the most weight, in part because is isn’t “strictly” a flye movement. This hybrid merges a multi-joint with a single joint exercise to emphasize the eccentric portion of the lift — meaning more weight moved, more strength build, and more muscle stimulated. (4)(5)

When to Do It

This is an “accentuated eccentric” training technique reserved for intermediate and advanced lifters. Overloading the eccentric will yield more neural and structural changes (meaning muscle and strength) as well as confidence. Use it when you want to gain those fast.

How to Do It

Lie on a bench with your shoulder blades retracted and your chest arched high. Hold a pair of dumbbells with a neutral grip (palms facing each other) above your chest. Slightly bend your arms and slowly bring them to your sides using a four to six-second count.

When your arms are at chest-level and your muscles are fully stretched, bend your arms to bring the weights closer to your shoulders and rotate your palms to face your feet. Exhale while performing a dumbbell bench press to lift the weight up. Rotate your palms to face each other and perform another flye with bent arms. Repeat the process for each repetition.

Front Flye

This advanced variation will provide a unique stimulus and new sensation by recruiting the chest through another function — retroversion (bringing the arm “down” from an overhead position). It could be considered a variation of the dumbbell pullover.

When to Do It

If you’ve mastered the traditional flye and less challenging variations, take the front flye for a ride. You’ll enjoy a completely different chest feeling and promote new hypertrophy. It’s a great way of pumping your muscle up after your heavy duty exercises.

How to Do It

Set an adjustable bench to a slight decline. Grab a pair of dumbbells with a pronated grip and lie on the bench in the decline position (be sure your head is slightly lower than your feet). With straight arms, bring the weights above your chest and squeeze the dumbbells together as hard as you can. This static tension should improve stability during the exercise while increasing muscular tension in your chest.

Lower your arms, slowly and with control, back behind over your head. Squeeze the weights together throughout the entire movement. When the weights reach head-level (if your shoulder mobility allows that range), bring them back up to the starting position without bending your arms.

Suspension Trainer Flye

With this exercise, you don’t even need dumbbells or a gym, just a suspension trainer (like a TRX) or a pair of gymnastic rings supported to a stable overhead bar. This challenging variation can be done nearly anywhere, and is a great way to target your chest when traveling abroad, training outdoors, or if you want to improve your shoulder stability. (6)

When to Do It

The suspension trainer, or rings, use your bodyweight and leverage as resistance. The natural instability of the straps requires extra stability and coordination from your entire body. Because of this added challenge, the suspension trainer flye is an effective way to work on your chest and shoulder stability. Perform it instead of more stable, more supported flyes to build shoulder strength and stability. Since this equipment is mobile, you can also include this variation in any outdoor training sessions or in a cross-training circuit as a great chest, shoulder, and core builder.

How to Do It

Fix the straps to a sturdy object and set up according to your strength level. The higher the handles are set and the more vertical your body angle, the easier the exercise will be. Grab the handles and join your hands in front of you with your arms straight and your body braced.

Bend forward to create tension in the straps, then step back while keeping your body straight until you’re in a straight-arms plank position. Bring your arms to your sides with control until they are at shoulder level. Squeeze your chest to bring your hands together.

Slider Flyes

This one requires almost no equipment, just a pair of simple furniture sliders. You can even put your hands in old (hopefully clean) socks on a wood or tile floor. This movement lets you focus on your chest muscle anywhere, almost as versatile as a push-up. The sliders’ instability is similar to a suspension trainer and can also improve your core and whole-body stability, as well. If you’re short on time, space, or money, fit these into your training plan..

When to Do It

The beauty of sliders is that they take up almost zero space, so you can bring them virtually anywhere. Do this exercise if you’re traveling or only have a short time to train, as a chest finisher after push-ups or dips, or as part of a global exercise circuit. You can also use this variation to increase shoulder stability and injury prevention, as it demands more muscle awareness and stability.

How to Do it

Grab a pair of sliders and get on the ground in the plank position, arms straight and whole-body braced. Slowly slide your arms to your sides as low as you can before bringing them back together while exhaling.

You can work on your range of motion over the course of several sessions. The lower you go, the harder it will be.

Benefits of Chest Flyes Alternatives

The main goal of the flyes is to develop your chest, and as such, you have to either vary the stimulus from time to time, or find the variation that is best suited to you, including morphology, weaknesses, or equipment constraints.

Chest Size and Strength

Flyes are all about targeting your chest with laser-like focus, and these variations can even take things further by focusing more on the upper or the lower chest portion, use heavier weight for more strength gains, or employ a different training stimulus like machine, cables, or suspension straps. If you want to leave out the other pressing muscles to better target your pectorals, then there’s a variation for you.

Shoulder Stability and Health

If you want to build a barrel chest, you need to be able to actually train your chest. The shoulder complex, which is involved in every chest exercise, is the most unstable in the body and is prone to injuries and overuse issues induced by the modern lifestyle, anatomy, or a lot of pressing exercises. Some of these flye variations are more unstable, which will improve your stability and coordination, resulting in healthier, more resilient shoulders.

Fly Your Way to a Barrel Chest

Chest flyes can be beneficial for any lifter trying to improve their chest size and strength. Whether you’re a functional fitness fan, an aesthetics enthusiast, or a health-conscious individual, there are several variations you can include in your training to reach any chest-building goal.

References

  1. Baz-Valle E, Schoenfeld BJ, Torres-Unda J, Santos-Concejero J, Balsalobre-Fernández C. The effects of exercise variation in muscle thickness, maximal strength and motivation in resistance trained men. PLoS One. 2019 Dec 27;14(12):e0226989. doi: 10.1371/journal.pone.0226989. PMID: 31881066; PMCID: PMC6934277.
  2. Rodríguez-Ridao D, Antequera-Vique JA, Martín-Fuentes I, Muyor JM. Effect of Five Bench Inclinations on the Electromyographic Activity of the Pectoralis Major, Anterior Deltoid, and Triceps Brachii during the Bench Press Exercise. Int J Environ Res Public Health. 2020 Oct 8;17(19):7339. doi: 10.3390/ijerph17197339. PMID: 33049982; PMCID: PMC7579505.
  3. Oranchuk, D. J., Storey, A. G., Nelson, A. R., & Cronin, J. B. (2019). Isometric training and long-term adaptations: Effects of muscle length, intensity, and intent: A systematic review. Scandinavian journal of medicine & science in sports29(4), 484–503. https://doi.org/10.1111/sms.13375
  4. Higbie EJ, Cureton KJ, Warren GL 3rd, Prior BM. Effects of concentric and eccentric training on muscle strength, cross-sectional area, and neural activation. J Appl Physiol (1985). 1996 Nov;81(5):2173-81. doi: 10.1152/jappl.1996.81.5.2173. PMID: 8941543.
  5. Dudley GA, Tesch PA, Miller BJ, Buchanan P. Importance of eccentric actions in performance adaptations to resistance training. Aviat Space Environ Med. 1991 Jun;62(6):543-50. PMID: 1859341.
  6. Behm DG, Colado JC, Colado JC. Instability resistance training across the exercise continuum. Sports Health. 2013 Nov;5(6):500-3. doi: 10.1177/1941738113477815. Erratum in: Sports Health. 2015 Mar/Apr;7(2):184. Colado Sanchez, Juan Carlos [corrected to Colado, Juan C]. PMID: 24427423; PMCID: PMC3806173.

Featured Image: MDV Edwards / Shutterstock

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Nutritionist shares her secret weapon for permanent weight loss

Filed under: Fitness — Tags: — admin @ 1:02 am

Melbourne nutritionist Angela Borges has shared her ‘secret weapon’ to permanent weight loss.

“Do you really want to know my secret weapon for weight loss? I have a few…But they are all based on ONE principle…SIMPLICITY,” she wrote in a recent Instagram post.

“The biggest mistake I see women make is that they think they need to be able to make drastic changes in order to see results. They are ALL or NOTHING, but the thing is that you don’t need to make any MAJOR changes to see results.”

It’s as simple as walking 30 minutes a day. (Instagram)

In the video, Borges shared how walking is one simple activity you can do to achieve permanent weight loss.

Walking every day for at least 30 minutes according to Borges is ’easy, fun and supports for mental and physical health.’

“You need to be realistic and honest with what YOU can do within your circumstances,” she said in the caption.

What’s important to remember, is that no two lives are the same.

Many people might not have time to spend two hours at the gym six days a week due to a busy lifestyle or spend hours on the weekend meal prepping for the week.

However, according to Borges, “it doesn’t mean you won’t do anything at all… Take ownership and do what YOU can within your reality.”

Walking is a great opportunity to get out and about but make sure you’ve got good shoes too. (Getty Images/iStockphoto)

Walking can be great for physical health as well as mental health and what’s even better, the Australian National Heart Foundation call walking a ‘wonder drug.”

According to the Heart Foundation, “Walking for an average of 30 minutes or more a day can lower the risk of heart disease, stroke by 35 per cent and Type 2 diabetes by 40 per cent.”

The nutritionist’s Instagram followers weren’t surprised with her ‘secret weapon.’

One user wrote, “so true! I have to push myself to walk but I always feel so much better once I go.”

Another commented, “Been so good for my mental and physical health. I quit the gym because I wasn’t seeing results and walking is a game changer.”

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Physio shares how to choose the best running shoes

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February 14, 2023

How to Do the Pallof Press for a Stronger, Healthier Core

Filed under: Fitness,Training — Tags: , , , , — admin @ 9:44 pm

Physical therapist John Pallof shared a simple exercise with a few influential strength coaches in the early 2000s. It offered an effective way to challenge core stability in an upright, athletic position. Due to the exercise’s relative starting and ending point, he called it the belly press.

Fast-forward two decades. Pallof’s “belly press” was renamed by way of common usage, and what’s become known as the Pallof press is a mainstay exercise in settings from rehabilitation clinics to the strength and conditioning facilities of elite athletes. (1)(2)(3)(4)

This relatively new spin on the classic plank challenges core strength at a new angle, literally. The direction of force requires anti-rotation, as opposed to dynamic rotation. “Anti” movements are a generally overlooked and undertrained aspect of core health and strength.

Muscular man performing ab exercise with resistance band outdoors

Credit: RomarioIen / Shutterstock

How can a single exercise be effective across such a wide range of populations? Well, it’s scalable for difficulty, making it effective and accessible to beginners and experienced athletes alike. It also trains the body to resist rotation, which is useful across human movement patterns from athletics to daily life. Here’s a detailed look at the Pallof press and how to incorporate into your training plan.

Pallof Press

Classic Pallof Press Video Tutorial

Author Dr. Merrick Lincoln demonstrates the Pallof press in the video below. Read on for step-by-step instructions. 

How to Do the Pallof Press

Follow these detailed instructions to dial-in proper Pallof press form for maximum benefit and efficiency. You’ll need a cable system with an adjustable pulley or a resistance band and a stable, chest-high anchor point.

Step 1 — Set Your Equipment and Step Out

Dr. Merrick Lincoln in gym performing resistance band ab exercise

Credit: Merrick Lincoln, DPT, CSCS / YouTube

Set a resistance band or cable pulley (with a single handle attached) at approximately chest-height. Grasp the band or handle with both hands and hold it in front of your sternum with bent arms.

Pull your shoulders back and brace your core. Sidestep away from the anchor-point until you feel moderate tension on the band, or until the weight plates lift several inches from the cable stack.

Form Tip: Although this is just the “setup” of the exercise, your core is already experiencing resistance from the band or cable. Before the walkout, not after, is the best time to set your brace and tense your abs, as this avoids having to establish proper alignment while under greater resistance. 

Step 2 — Quarter-Squat and Press

Dr. Merrick Lincoln in gym doing resistance band ab exercise

Credit: Merrick Lincoln, DPT, CSCS / YouTube

With your shoulders squarely over your pelvis and your feet just beyond shoulder-width, perform a shallow squat. Maintain this stable position throughout the remainder of the exercise. Slowly press the band or cable directly away from your sternum until your elbows are straight. 

Form Tip: The turning force from the band or cable doesn’t stop at your core. You will need to establish a firm connection with the floor during the Pallof press. Accomplish this by attempting to “grip” or “spread” the floor with your feet.

Step 3 — Pause at Peak Tension

Dr. Merrick Lincoln in gym doing resistance band ab exercise.

Credit: Merrick Lincoln, DPT, CSCS / YouTube

This portion of the exercise is responsible for a relatively large amount of the training stimulus, so give it plenty of attention. The end position of the press is the most challenging part of the exercise — Savor it by pausing for a moment or longer.

Form Tip: You’ve (likely) inhaled to set your brace before initiating the repetition, and you’ve exhaled throughout the pressing motion. Now, fill the pause at peak tension with another full breath cycle (breathe in, breathe out) without losing your brace. This is a good way to make sure you hold the pause for a sufficient duration.

Step 4 — Return to Start Position

Dr. Merrick Lincoln in gym doing resistance band ab exercise

Credit: Merrick Lincoln, DPT, CSCS / YouTube

Pull the band or cable handle back to your sternum with a smooth, controlled movement. Repeat steps two through four (press, pause, pull back) for the desired number of repetitions before sidestepping toward the anchor point or pulley and switching sides.

Form Tip: Although the exercise becomes progressively easier as you bring the band or handle back toward the start position, do not lose your brace. Strive for no movement below the shoulders. 

Pallof Press Mistakes to Avoid

Don’t be lulled into thinking this simple-looking exercise doesn’t require focus. Avoiding these Pallof press pitfalls ensures exercise effectiveness. 

Setting Up at an Angle

One common error in the Pallof press occurs before the exercise really begins. After you step out with band or cable, your torso must be perpendicular to the line of pull of the resistance. Don’t bend at your waist and don’t stand in front of, or behind, the anchor point or cable.

Person in gym doing ab exercise with band

Credit: BarBend / YouTube

Any substantial deviation from perpendicular will reduce the effectiveness of the exercise by decreasing the turning force (“torque”) applied to your trunk. An oblique angle reduces demand on your obliques.

Avoid it: No need to track down a protractor or angle finder. Just imagine a straight line running between your shoulder joints and another straight line running through your hip joints. These two imaginary lines should be parallel to each other and run at a right angle to the actual line of the band or cable. 

Midsection Motion

Poor trunk control during the Pallof press is indicative of a misunderstanding of the exercise or the use of too much resistance. Assuming you’re not simply overpowered by the band or cable, you can improve your Pallof press form by focusing on a “braced” midsection.

person in gym doing cable ab exercise

Credit: Breaking Muscle / YouTube

Avoid it: Treat the Pallof press like a “standing plank.” Make your trunk rigid by bracing or co-contracting the muscles on the front, back, and sides of your midsection. 

Retreating Quickly From Peak Tension

The Pallof press should be most challenging after the press, when your arms are outstretched in front of the body. This is informed by Newtonian physics (i.e. “law of the lever”) and it’s supported by the obvious sensation of effort you should feel at the end-range.

Close view of person in gym holding resistance band

Credit: BarBend / YouTube

Avoid it: Make Sir Isaac Newton proud by pausing and demonstrating control when the resistance force has the most leverage. When your elbows are straight and your hands are at approximately chest-height, take a moment to verify your shoulders and hips are square. As you breathe during the pause, make sure your midsection is tight and braced before returning to the start position. 

How to Progress the Pallof Press

When progressing the Pallof press, use a combination of traditional exercise variables (e.g. adding resistance or volume) and non-traditional variables (e.g. devising modifications that increase the technique-demands or complexity of the exercise. (5) When the traditional Pallof press gets too easy, lean into one or more of the progression strategies below.

Change the Base of Support

The basic version of the Pallof press is performed with both feet slightly outside shoulder-width. Your “base of support” is always going to be the area outlined by your feet and all the space between the feet. The exercise becomes drastically more difficult with a smaller base of support. Achieve this progression by standing with a narrower stance. Once you’re able to perform Pallof presses with your feet together, try the lunge variation or even the single-leg variation, described below.

Increase the Number of Repetitions

For performance training, the Pallof press is considered an “accessory exercise,” generally performed for moderate to higher repetitions. It isn’t the type of exercise conducive to high resistance/low repetition programming. No one cares about your Pallof press one-repetition maximum. Rather than push for more resistance, push for higher-repetition sets. Work up to sets of 20 or more smooth, controlled repetitions before worrying about adding resistance.

Increase the Movement Speed

Your primary task during the Pallof press is to keep your trunk motionless. Or, if there is any motion or loss of the initial trunk position, your task is to regain control and re-achieve the initial position as soon as possible. In fact, the latter scenario most closely describes the biomechanics definition of stability. (6) Rapid movement speed during the Pallof press exposes the body to a greater stability challenge.

As long as any movement below your shoulders is minimal and well-controlled, increasing the speed of the pressing motion can be an effective progression. However, even when performing faster repetitions, you should still pause at peak tension when arms are fully outstretched.

Benefits of the Pallof Press

Isometric core exercises like the Pallof press are recommended to improve core muscle endurance. (7) But the benefits of the Pallof press don’t stop there. Emerging research points to its potential role in improved sports performance and injury-risk reduction. 

Enhances Force Transfer and Performance

From a movement development perspective, we know the ability to control the trunk and demonstrate stability is a prerequisite for effective limb movement. This is evidenced by babies sitting unsupported before they walk or before launching their toys across the room. This same phenomenon is seen in athletes, albeit during much higher-level activities. Trunk stability enhances the ability to generate forceful, rapid, and precise limb movement. (8) The good news is, this appears to be trainable.

For example, a core training program including Pallof press variations was shown to improve striking force among Muay Thai athletes. (9) Whether you’re a fighter, thrower, field- or court sport player, swimmer, or just about any other type of athlete, progressive training with the Pallof press might up your game.

Teaches You To ‘Breathe and Brace’

Many sports and athletic endeavors require the skill of simultaneous breathing and bracing — sprinting, kayaking, swimming, and pretty much any CrossFit-style workout, just to name a few. The peak tension position of the Pallof press is a great opportunity to practice this skill.

As noted in the step-by-step instructions, you should pause when your arms are fully pressed away from your sternum. If you fill this pause with one or more breath cycles while also preventing any motion between your shoulders and hips, you are training “breathing and bracing.” Since the Pallof press is typically programmed as a fairly-high repetition, moderate-to-low load exercise, it gives plenty of opportunities to practice. 

Potentially Reduces Injury Risk

Poor core stability is thought to predispose athletes to injury. (10) And although we know not all injuries can be prevented, there is a strong case for the inclusion of core exercises like the Pallof press in workout programs designed to reduce injury risk. Improving core stability is thought to improve control or coordination of the body and limbs. (10)(11) And improved coordination may translate into reduced risk for injury.

For example, across 13 studies, core training was shown to improve balance, which may ultimately decrease the risk of injurious falls. (12) Altogether, exercises intended to improve stability and coordination (i.e. “neuromuscular training”), along with strength training, are among the most well-supported types of training to reduce risk of injury. (13)

Muscles Worked by Pallof Press

Although the term “press” may seem to imply the shoulders are targeted, the Pallof press is decidedly core work. The pressing motion is minimally-resisted due to the body’s orientation to the line of pull of the band or cable stack. The press isn’t “lifting” the weight. Instead, the exercise hammers your core, particularly the muscles that prevent trunk rotation

Abdominals

The primary muscle task during the Pallof press is to resist trunk rotation, which is why the movement pattern is termed “anti-rotation.” Muscles that act to rotate the trunk contract isometrically and create tension without creating appreciable movement.

shirtless muscular person looking out window

Credit: MDV Edwards / Shutterstock

Key muscles include the external obliques and internal obliques. Your rectus abdominis (i.e. the six-pack abs) and transversus abdominis (the deepest abdominal muscle) may also contribute to the Pallof press by increasing intra-abdominal pressure to increase the rigidity of your trunk.  

Tiny Back Muscles

Often forgotten, many small muscles on the backside of the trunk contribute to trunk rotation and anti-rotation. These muscles are arranged between the bones of the spine (vertebrae), run between the ribcage and vertebrae, or span the pelvis and sacrum to vertebrae.

Among them, erector spinae may be the most notable, but semispinalis, multifidi, and rotatores deserve honorable mention. Multifidi and rotatores, in particular, are thought to produce“fine-tuning” muscle contractions needed for effective stabilization of the spine. (14)

How to Program the Pallof Press

For most, the Pallof press is an accessory exercise, meaning it plays a supplementary role in the training program. Accessory exercises can be programmed in a variety of ways, provided they support, or at least do not interfere with, the primary objectives of the workout.

As a Warm-up or Primer

The warm-up is a time dedicated to increasing body temperature and rehearsing movements that support the upcoming training session. It’s also a great time to incorporate core work. As a fairly low-intensity exercise, the Pallof press is well-suited for inclusion during any general warm-up.

As Dedicated Core Training

By setting aside time specifically for core training, as you likely do for your shoulders, arms, chest, back, or quadriceps, you help to ensure the work gets done. The Pallof press primarily works the rotators of the trunk. Therefore, to create a robust core workout, you may also wish to add exercises targeting the flexors, extensors, and lateral flexors of the core, such as crunches or planks, Roman chair back extensions, and farmer’s walks, respectively.

Although the Pallof press is a wonderfully effective year-around core exercise for most individuals, high-level athletes may wish to incorporate more dynamic trunk rotation training, such as medicine ball twists and tosses, during the pre-season and in-season for more sport-specific training. (7)

As Rest Interval “Filler”

The amount of exercise completed in a defined period of time determines the density of a workout. Increasing the density of your workouts makes them more efficient, as long as the additional work (or reduced rest) does not adversely affect exercise performance. The Pallof press does not create excessive fatigue in muscles commonly targeted by traditional resistance training.

Therefore, it may be a great “filler” exercise. Take some of the two or three minutes you’d typically rest passively between sets of bench presses, rows, or any other exercise, and hit a set of Pallof presses. By supersetting the Pallof press with another exercise, you’ll increase the efficiency of your workout and keep your mind (and body) engaged throughout your entire training session. 

Pallof Press Variations

The Pallof press can be modifiable in countless ways. Below, find a beginner-friendly version of the Pallof press, followed by three relatively more advanced modifications.

Half-Kneeling Pallof Press

To reduce the difficulty of the Pallof press, try the “half-kneeling” position. Place your inside knee (the leg closest to the band or cable stack) on the floor and bend your outside leg 90-degrees at the knee and hip. Place your front foot flat on the floor. (1)

From this position, brace your midsection and perform the Pallof press with typical pressing technique. When you switch sides, be sure to switch leg positions — the leg closest to the resistance is on the ground and your opposite foot is flat on the floor.

Lunge-Position Pallof Press

Performing the Pallof press in a lunge stance increases the difficulty by narrowing your base of support. (1) With your outside leg in front, drop into a narrow lunge position, brace, then perform the Pallof press with standard “press and pause” form.

Be sure to keep your outside knee pointing straight ahead, as tension from the band or cable will try to “unravel” your body. Don’t allow your knee to collapse inward. When you switch sides, switch lead legs and repeat the lunge position.

Single-Leg Pallof Press

The single-leg Pallof press is performed standing on the outside leg — The leg farthest from the anchor point of the band or the cable stack. By performing the exercise on one leg, the single-leg Pallof press increases training demand on the lateral hip muscles, namely the gluteus medius. (4)

You will also need to prevent your foot and ankle from caving inward (“pronating”) under the pull of the band. To get the greatest training effect from the foot and ankle complex, perform in minimalist shoes or even barefoot. 

Chaos Pallof Press 

To further progress the Pallof press, increase the reactive demand of the exercise by adding a light weight to the center of the resistance band setup (demonstrated in the video). Be sure the weight is secured in place, so it can’t slide up and down the length of the band.

Performing the “press” portion rapidly will create oscillating movements of the weight plate. Your core muscles will be forced to contend with the added, and somewhat unpredictable, challenge of the bouncing plate. Hold the paused position to regain core control before continuing repetitions.

FAQs

Why are there so many Pallof press variations?

Core stability can be conceptualized as a function of capacity (i.e. strength, power, endurance) and control (i.e. coordination). Increasing resistance or adding extra sets and repetitions to core stability exercises primarily improves the core’s capacity. To improve control, modifications that increase the technical difficulty of the exercise are indicated. That is, we need to progress the complexity of the exercise. (5
We can increase the complexity of the Pallof press in many ways. These include, but are not limited to, decreasing the footprint or “base of support” (as in the lunge-position and single-leg variations), increasing the movement speed, adding instability by standing on a balance pad, or incorporating a reactive challenge (as in the chaos Pallof press). As long as you adhere to the basic movement principles and technique guidelines, you are only limited by your creativity when developing variations of the Pallof press.

Should I use a cable stack or a resistance band for the Pallof press?

Equipment availability and personal preference should be the key determinants of whether to use a cable stack or a resistance band. Assuming both are available, consider the pros and cons of each.
Compared to bands, the cable stack allows for more consistent external resistance and provides the ability to adjust loading in smaller, more quantifiable increments. But low-quality or poorly maintained cable stacks can feel rough and friction in the machine can negatively affect the resistance during the exercise. 
Elastic bands are inexpensive and convenient. They are better than cables for training at high speeds due to minimal inertial forces. Like cable stacks, elastic bands allow for modification of the resistance, but you will need to either change out resistance bands to accommodate you desired resistance level or set up closer or farther from the anchor point to adjust the band’s stretch.
Due to the elastic nature of the resistance band, it will apply more resistance when your arms are fully outstretched than when your arms are pulled in. That is, expect a more dramatic resistance curve with resistance bands — At the hardest part of the movement, the demand is on your trunk is even greater. This feature may introduce a bottleneck effect: It could limit the resistance used ,as well as your ability to progress to thicker resistance bands.

How often should I perform the Pallof press?

When programmed for injury prevention or athletic performance enhancement, core training is commonly performed at moderate to high frequencies with at least two sessions per week and as many as seven days per week. (9)(12)
To accomplish this, complete a couple of sets during the warm-up for your daily workout, or designate two or three core-focused sessions per week to complete three to six sets of the Pallof Press per session.

Make Room for Anti-Rotation in Your Exercise Rotation

Since its introduction, the Pallof press has become a contemporary classic exercise. It builds rotational strength and enhances trunk stability. And it might even boost athletic performance and reduce injury risk. Remember, to achieve meaningful benefits, consistency and progression are key.

References

  1. Mullane, M., Turner, A. N., & Bishop, C. (2021). The Pallof Press. Strength & Conditioning Journal43(2), 121-128.
  2. Wilson, K. W., et al. (2019). Rehabilitation and return to sport after hip arthroscopy. Operative Techniques in Orthopaedics29(4), 100739.
  3. Cotter, A. (2022). Return to Sport Following Anterior Cruciate Ligament Reconstruction: Women’s Field Hockey. Journal of Women’s Sports Medicine2(2), 57-69.
  4. Holling, M. J., Miller, S. T., & Geeslin, A. G. (2022). Rehabilitation and Return to Sport After Arthroscopic Treatment of Femoroacetabular Impingement: A Review of the Recent Literature and Discussion of Advanced Rehabilitation Techniques for Athletes. Arthroscopy, Sports Medicine, and Rehabilitation4(1), e125-e132.
  5. La Scala Teixeira, C. V., et al. (2019). Complexity: a novel load progression strategy in strength training. Frontiers in Physiology10, 839.
  6. Reeves, N. P., Narendra, K. S., & Cholewicki, J. (2007). Spine stability: the six blind men and the elephant. Clinical Biomechanics22(3), 266-274.
  7. Willardson, J. M. (2007). Core stability training: applications to sports conditioning programs. The Journal of Strength & Conditioning Research21(3), 979-985.
  8. Kibler, W. B., Press, J., & Sciascia, A. (2006). The role of core stability in athletic function. Sports Medicine36, 189-198.
  9. Lee, B., & McGill, S. (2017). The effect of core training on distal limb performance during ballistic strike manoeuvres. Journal of Sports Sciences35(18), 1768-1780.
  10. Willson, J. D., et al. (2005). Core stability and its relationship to lower extremity function and injury. JAAOS-Journal of the American Academy of Orthopaedic Surgeons13(5), 316-325.
  11. Huxel Bliven, K. C., & Anderson, B. E. (2013). Core stability training for injury prevention. Sports Health5(6), 514-522.
  12. Barrio, E. D., et al. (2022). Effects of core training on dynamic balance stability: A systematic review and meta-analysis. Journal of Sports Sciences40(16), 1815-1823.
  13. Lauersen, J. B., Bertelsen, D. M., & Andersen, L. B. (2014). The effectiveness of exercise interventions to prevent sports injuries: a systematic review and meta-analysis of randomised controlled trials. British Journal of Sports Medicine48(11), 871-877.
  14. Kavcic, N., Grenier, S., & McGill, S. M. (2004). Determining the stabilizing role of individual torso muscles during rehabilitation exercises. Spine29(11), 1254-1265.

Featured Image: Merrick Lincoln, DPT, CSCS / YouTube

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Racing Legend Travis Pastrana to Make 2023 Daytona 500 Attempt

Filed under: Fitness — Tags: — admin @ 9:18 pm

“I talked about maybe even racing the truck series and doing some other stuff,” Pastrana teases. “I know it’s all coming up quick, but it’s cool with the sponsors that we have and it’s not like this is the only race ever. It’s not about winning, it’s about going down, experiencing the Great American race, bringing in veterans, fans, friends, and family.”

That zeal for fun provides plenty of confidence, too.

“I’m the best I’ve ever been in a car,” Pastrana says, completely deadpan, even after breaking his back last year, which proved to be a challenging recovery.

Still, between when we spoke and qualifying at Daytona, Pastrana faced numerous challenges, including squaring off against arguably the greatest rally racer alive, Mattias Ekström, in the snow at Norway’s Race of Champions. Luckily, he’ll come flying into Daytona qualifying with the help of two proven Nascar vets and the grit of an experienced team behind him in the pits.

Tyler Reddick is just such a great wheelman,” Pastrana gushes, “and Bubba [Wallace] has had such good results there. Denny [Hamlin], heck, he’s won there I think more times than any active driver. These are gonna be the most fun and exhausting two weeks of my entire life.”

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Westland Distillery Garryana Single Malt Edition 7 Celebrates the Pacific Northwest

Filed under: Fitness — Tags: — admin @ 7:27 pm

Westland Distillery Garryana Single Malt Edition 7 is trickling into the global market this month and, as with past expressions, it’s one you’ll want to snag if you’re able to find it. Garryana is always a unique tasting experience, whether it’s been the 2021 edition created using brandy and cognac casks, or the 2018 edition, which used a combination of second-use American oak barrels and port to go alongside the special Garryana stocks.

This year’s edition focuses even more closely on the local flavors and terroir of the Pacific Northwest—the Garryana barrels have been blended in combination with Washington State Syrah casks and cabernet sauvignon casks to add silky, wine-finished character to this batch.

Matt Hofmann, Westland co-founder, says “rich and savory Garryana oak interacts with sturdy Washington wine casks, resulting in a mix of spice and savory fruit.”

The Seattle-based Westland distillery has always prided itself on using local and regional ingredients. That started with the provenance of its barley, but for many years it’s also extended to the wood used in making some special barrels for the distillery’s limited casks.

Garryana oak (also called Garry oak) is a native species of tree somewhat closely related to the American white oak used in bourbon aging. Unlike white oak, however, Garryana is rare, grows slowly in knotty, tangled shapes, and is an overall difficult wood to fashion barrels out of.

Westland does it anyway—and rest assured the juice is worth the squeeze. The flavors those barrels impart to the whiskey inside are often spicy, earthy, nutty and intense, compared with the relatively mellow, sweet flavors of white oak.

That spice is gorgeous in this whiskey. It starts as clove and sandalwood dryness before building toward toasty, nutty flavors. There are hints of molasses and currant—earthy and raisiny with intense dark chocolate notes on the finish.

One thing you’ll want to note: This release of Garryana reduces the bottle size from 750ml to 700ml for the second time in Garryana’s history. The switch began after new regulations (which had required wine and spirits to be sold in 750ml bottles) allowed the slightly smaller packaging to be used domestically and imported internationally.

While 50ml represents about a 6.5 percent reduction in total volume, the $150 SRP is still an easy buy, especially for fans of the growing American single malt category. And with just 6,900 bottles in the market this year, it’s a relatively small release.

But there’s reason to find it anyway—particularly if you’re a fan of the brand (you should be) or you enjoy wine finishes. Hoffman and his team have steadily improved on an already great portfolio from day one of Westland’s existence. Another limited edition—Solum—is slated for debut later this year.

In the meantime, Garryana Edition 7 can be procured from liquor stores and whiskey specialists, as well as Westland’s online storefront, which can also help you track down some previous releases. That’s assuming you don’t want to make an impromptu trip to Washington State. Who’s up for a road trip?

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Men’s Journal Everyday Warrior Podcast Episode 48: Matt Higgins

Filed under: Fitness — admin @ 4:29 pm

Men’s Journal’s Everyday Warrior With Mike Sarraille is a podcast that inspires individuals to live more fulfilling lives by having conversations with disrupters and high performers from all walks of life. In this week’s episode, we spoke to Matt Higgins, entrepreneur, investor, and business leader who’s made a name for himself in the world of startups. He’s the vice chairman of the Miami Dolphins and was a guest ‘shark’ on ABC’s reality television series Shark Tank from seasons 10-11. Higgins shares his insights and experiences on what it takes to succeed, whether you’re an aspiring entrepreneur or simply curious.

Listen to the full episode above (scroll down for the transcript) and see more from this series below.

This interview has not been edited for length or clarity.


Michael Sarraille  00:11
All right. Welcome back to the Men’s Journal everyday warrior podcast. I’ve got Matt Higgins today, you guys probably most famously known from Shark Tank.

Michael Sarraille  00:20
We just had about a 30 minute conversation, some off the record. So we basically had a podcast before the podcast a matt, welcome. And thank you for joining us.

Matt Higgins  00:29
Thanks for having me. Don’t worry, we saved some good stuff for this guy we

Michael Sarraille  00:32
didn’t, we’ve actually found some good things to bring up. So Matt, I gotta ask you up front. What do you think your hit record is, in terms of companies being put in front of you, of whether you think they’re going to succeed or not?

Matt Higgins  00:44
I think my hit record, you mean, how many actually will succeed? Or how right?

Michael Sarraille  00:48
The ones you choose the ones you say, yep, that one’s going to be successful. And then the ones you pass on that go on to be highly successful? What do you think your hit hit rate is?

Matt Higgins  00:56
So funny, I actually think it’s not so much my hit rate. It’s whether or not I had the courage to actually act on what I know was true, or whether I listened to some of the voice in my head or judgment. So I don’t know, man. I’m gonna say probably 20%. In terms of acting on it.

Michael Sarraille  01:11
You know, you really let me ask you this, because I know everyone within your space has a story of God dammit. Had I only invested in that company? Just something that just didn’t smell right. Or maybe it wasn’t my passion? It didn’t feel right. What’s What was that a unicorn that you just passed up on that year? Okay.

Matt Higgins  01:27
So that’s a great story talking about my book, Berta votes, Airbnb. So Brian Chesky, the CEO of Airbnb, everything about that company told me that that he was going to do what he ended up doing, right. But there was a moment in time when the company was trying to break through all the regulations in different cities, right. And we met with him in my office with my partner, Steve Ross is one of the largest developers in the country, if not the largest, right. And he had Brian in the room, and rightfully so was sort of talking about why it was bad for New York and you know, given him the speech from a developer’s perspective, and I remember thinking like, while that may be true, from a vertical, the business, you know what I mean, but, you know, holistically, I don’t think it’s gonna matter, right? Like, he’s going to figure it out, he’s going to get the regulations change, he’s going to build a massive business. And we ended up passing. And I remember thinking, like, we’re passing for the wrong reason, like, it doesn’t matter how we feel. And that’s, I think, a big mistake investors will make, it’s like, you tend to sort of bring your myopic focus to make a judgment instead of disassociating. And you’re saying, well, it may not work for you, but it’s going to work for most and it’s gonna be a big business. So we stupidly passed on Airbnb, I put it in the book to hold myself accountable. It’s funny that you bring this up. It’s one of my most, I could have retired, I wouldn’t be talking to you right now. If I just didn’t check. I’d be in the Cayman Islands, you know,

Michael Sarraille  02:40
you wouldn’t retire. You know, that is the biggest fucking fallacy is like if I if I had $20 million, I would.

Matt Higgins  02:49
Now I feel completely unsuccessful. So it really doesn’t matter how much is in the bank.

Michael Sarraille  02:52
You so a buddy of mine, who actually he owns a company called Icahn. And I think they got the contract with this guy is just the nicest guy, just a disrupter, an innovator, he created a company called iKON. And they basically, what’s the word? It’s almost 3d print houses. He got the contract for the lunar base with with NASA. But of course, he’s in a circle of guys that are all multimillionaires to the tune of 60 million, if not up to up to 500,001 of his buddies had a vodka. I won’t say the company, but they got bought out. And he basically made 100 million. And my buddies asked him, he’s like, What are you going to do now? You could do whatever you want in life. And just in blacks. He said, Well, I want what my other buddy has, because he has 200 million. Hmm. And I find that very interesting. And I don’t think it’s greed.

Matt Higgins  03:41
That he admitted, by the way, I mean, I kudos to him for making something so gluttonous, but

Michael Sarraille  03:47
I don’t think gluttonous or is it’s like, that’s just the next challenge. I don’t know what it takes. Well,

Matt Higgins  03:53
I only say gluttonous. Well. And I guess I’m making a judgement because it’s not how I’m wired, wired. I’m wired for the pursuit. Right. The whole purpose of my book is that I do think that human beings, they think that we’re pursuing winning or what the joy of living is truly in the striving. So I’m in it for the perpetual pain and discomfort, I’m not in it for the byproduct, which is the money but that’s easy to say when you already have a good amount of it. I’m also not in it to compete with anybody else. I think that’s pathetic. I don’t compete with anybody but Matt Higgins. So you know, like, I don’t let that creep in my head about what somebody has or not. Because you know what I love accumulating you could appreciate this given you’ve done something that so few people in the country have ever done or could have done, right? I like accumulating things that money can’t buy you money can’t buy you a spot on Shark Tank and money can’t buy you a spot on faculty of Harvard. So I don’t care how much money somebody has go do those hard things.

Michael Sarraille  04:42
Yeah, didn’t know you’re right. You know, what I found along the way is like the destination. You think it’s going to provide all this joy and it doesn’t. It’s not the joy that you think it’s going to provide? You know, I told you earlier about this triple seven that we just did. Again, everyone in We’re all set. We couldn’t do it, it can’t be done. We did it but but within I think 10 minutes of, of doing it, we just sort of shrugged our shoulders and went back to enjoying the the camaraderie of the guys around us and like, we’re waiting for the the world record certificates to to arrive and I know what I’m gonna do with that world record certificate and I’m gonna post it on social media. It there meaningly meaningless to, we’re already talking about, hey, what’s the next fucking challenge? Right? The next thing?

Matt Higgins  05:32
Right? I think the sooner you accept that in life, especially young people, that happy early I write that in the book about the melancholy that marathon winners experience that Olympians experience. And the reason is, is because it’s not what anybody has been the top of the mountain realizes there’s not much to see. It’s thinking you like looking up, not looking down. And so I fortunately accepted that really early. A little bit. Like, you know, when, when Eliza says to Hamilton, why don’t you right, like you’re running out of time, like I just realized, you know, I’m on the clock, and I’m just gonna keep accumulating difficult experiences, but it really is so meaningless. Like I just doesn’t doesn’t it doesn’t satisfy anything, which is sort of sad, but also, okay.

Michael Sarraille  06:08
Yeah, you know, that that that is definitely if we had a psychologist here, he described it at some personality flaw. I wonder what?

Matt Higgins  06:15
It’s funny you say that because I think you’re perfectly fine. And you think I’m probably perfectly fine. So screw the psychologist. But what does psychologist say that that’s wrong? As a Buddhist would probably say it’s not so I don’t know. Maybe they would maybe the word justice.

Michael Sarraille  06:27
Let’s go here. Have you ever heard you know, I’m in the pursuit of balance? I’m sure nobody. Nobody says I want to be completely fucking unbalanced. It’s That’s That’s ludicrous. Yeah. What are we unregulated? Yeah. But, you know, I had Terrell Owens on and I said, Well, how did you achieve balance? And he’s like, it was almost like the Allen Iverson moment. He’s like, practice, practice. Are we talking about practice? He’s like, balance, about what he’s like, What are you talking about? When it comes to highperformance? There is no balance. So I’ve started to shift. My, my, my, my view of like, there’s beauty and disharmony. And you just have to find how all the things in your life business family, how they just sort of linked together even though there’s a disharmony when you’re trying to achieve a call what you’re trying to achieve greatness in your eyes. Yeah. Thoughts on that man?

Matt Higgins  07:19
Well, no, I 100% agree. I mean, look, I like the word extraordinary, because we break it down. It’s extra or write extraordinary things require extraordinary efforts. So I’m actually never in pursuit of balance. I also resist habituation, except to the extent it makes life more efficient. Very few areas of my life are actually habituated because my mind needs time to roam because I’m doing impossibly hard things. I wrote this book, I’m working on making it a bestseller and my own TV show, I do very disparate hard things and unconnected industries. And so my mind needs to be as creative as possible. So very few things are happening. I know that’s contradictory to what a lot of the advice people get, but I need a degree of chaos to be successful. So I’m not in pursuit of balance. I’m in pursuit of intermissions. Little, little little breaks, and then I returned to chaos.

Michael Sarraille  08:05
I just had Stephen Fogg, who’s a famous McKinsey executive performance coach, he just wrote a book called intrinsic motivation. Learn how to love your work. And he did. He actually said that he said, You know, there’s been this overemphasis on the power of habits, which he’s saying is not a bad thing, like small things, like getting up at 5am and maybe getting your workout in are great. Yeah. But he said, when he said, if you continually do things the same way through the same lens, you start to actually find this satisfaction, and it kills innovation and disruption. So I love that you say that?

Matt Higgins  08:36
Well, you just gave the GM one good one. So I’ve been trying to audit myself because I do feel I’m teetering on chaos. You know, when I do something really hard that requires, like, I get up every day at 4am. And I work on this book till midnight, right? And so I’m on I’m on the brink of death at the moment, as we talk, this might be my last interview. So I’m trying to restore a tad bit of balance. So the one you just mentioned that the one that is absolutely irrefutable. I refuse to allow myself now to turn my phone on until I get to the gym, and I just hit it. And then now the whole time, like I kind of turn the phone. So that’s using the power of habit to you know, to make me do something, but other than that, I don’t do many things.

Michael Sarraille  09:12
Lose your measuring stick for whether you’re maybe, you know, the wheels are about to fall off. Is it you is it family members? Or are you pretty in tune with where you’re at mentally?

Matt Higgins  09:22
I mean, I made the single greatest decision on my life. I had gotten divorced, degree personally decimated on many levels, right. I had to rebuild my self esteem. But I ended up meeting my wife, online, actually. And she’s the greatest force multiplier I’ve ever encountered, and truly the most regulated talented human being. So people like who’s your mentor? I’m like, That’s my wife. What do you admire the most is her so she but she is willing to go the distance to she comes up against the edge of total chaos and can handle it. So if she’s sounding the alarm, I know we’re totally we’re definitely screwed. So it’s like the But you know, her sleep cycles is a gets becomes dysregulated like mine, like I started seeing her take on water and then and then that’s it. And other than that I don’t I don’t listen to anybody else because unless they’re doing and they know what it looks like to do it it’s like you can’t possibly tell me like unless you’re working on writing a book at the same time as teaching at Harvard, you know? So yeah, that’s the honest answer. It’s just her myself.

Michael Sarraille  10:22
That’s, that’s, that’s pretty accurate. I’d be lying to you. If I didn’t tell you my wife was in tears and yelling this morning about the pace, what do you do? Go on, I want to hear it. It’s just, we just got back from this triple seven, I took off the next week. It’s just my body’s not recuperating very well. And she’s like, you just can’t do this. And I’m like, Oh, I know, I can’t do this. But I will do this.

Matt Higgins  10:49
And then I’ll I’ll provoke I’m like, what do you do you think I’m crazy? Do you think this is crazy? And she’s like, Nope, didn’t say that. If you’re good with it, just saying start a look.

Matt Higgins  10:58
Let’s be honest, you know, everyone acts a little differently when you’re courting someone. That’s fair. And then the cool guy. Yeah. And then things start to you know, be exposed as you date. And then, you know, after you put a ring on it for engagement, you show a little more. And then I think after marriage, there’s you know, the honeymoon phase, but where’s often you completely show you’re full of herself? Well, this is why I 100% agree with you a caveat. This is why I’m convinced that my wife is a Russian spy, because she has perfected that she was the cool girl during courtship and remain so as the wife and I’m like, either this is a very complicated Rico investigation. You’re undercover like FBI, or you’re a Russian spy, because she’s mad at we’re 10 years in, I’m like, when are you going to grow tired of me this is like, this is crazy. But like film on the week, we’re gonna drive right off the cliff, you know, if somebody doesn’t rein it in, but, you know, fortunately, and this, I love that we’re talking about this, because we don’t talk about enough in business. If you no country, no person has ever won a two front war, if you have somebody in your foxhole is not on your team, you will fail, you know, no matter what.

Matt Higgins  12:05
I know, I know. So I’m sorry.

Michael Sarraille  12:10
The parallels between business and in war or military, RC are so closely aligned, it’s not even funny. In one of the things you had a great professor, this guy is, he’s a longtime professor at the University of Texas. He was a Vietnam pilot in actually shutdown twice in one day, which Who the hell gets if I get shot down and I live, I’m probably going to take the day off. He got back in a helicopter, you know, you know. And he talks about how the modern style of business management was derived from the military, especially in post World War Two where almost everyone served, but I know you’re referring to Napoleon, and Hitler amongst a lot of others lost on two fronts, but the good old USA Today we did it once we did it once we did it well, and we probably would never succeeded it again. But I’m so glad you’re honest about meeting your wife online. You know, a lot of people have comments on that I met my wife online. You know, what I love about these apps, is it there’s there’s there’s an efficiency and effectiveness to it. Especially for guys that have very little time. And you’re getting access to people in this this. This is men or women that you wouldn’t traditionally run into at a bar. And I think that’s freaking awesome.

Matt Higgins  13:22
I love this topic, because I actually have a profile somewhere because I was just talking about this the other day, what’s great about going online is you get to sift through reams of data. And you’re using the right head, you know what I mean? I’m making that decision. And so you’re using your mind and saying, like, what do you what do you think intellectually, right? Like, what is this person right? For me, my I always joke with my wife, like, you put together the perfect composite sketch of the of a cool girl. And I remember we first have on our first date, I said, Okay, if this profile is not aspirational, and that’s actually true, I was like, we’re gonna have a really good life. And we never had a bad day since and whereas if I had met somebody in a bar, you’re responding to, you know, chemicals, or like, or the alcohol or I think online is amazing, you know, maybe you know, stereotyping, but women I think, tend to be a little more transparent than men are. So maybe it’s easier for a guy to find a partner online, but I’m so glad I found her online.

Michael Sarraille  14:11
I just go by, you know, sort of just swipe, swipe left, I just swiped letters, is it right? Which one was I swiped right on everything. And it was process of elimination from there, whoever, whoever responded back, I’m kidding. But I do. Take what you get, you know, Hey, what did Gretzky said you miss 100% of the shots you never take so I just take 100% Let’s talk about your book because I love this burn the boats is such a great quote that we in the military know so well. I know it’s been a credited to Cortez where he had 600 Basically, I think soldiers 100 sailors

Matt Higgins  14:52
and basically told them to burn the what was it six or 16 ships? Yeah. All right, to make sure that they were one of the things that At least Yeah 15 Yeah. Well, you know, this court well, so forgive me for telling the audience in you master of the obvious stuff, but I’ve actually what I was fascinated, we noticed Cortes and Cortez was kind of a bad guy, right? So it’s been vilified So, but I’m actually not using it in that context. What I found fascinating is if you go back to the beginning of recorded history, including the Old Testament with the ancient Israel, yes, you go back to the Chinese and fight. And 207 BCE, they had a general their same exact story. Every culture and every century on earth has the same hero’s journey where when a military strategist has the backup against the wall is outnumbered. They do two things, they eliminate their retreat, and they eliminate their food supply. So they have no other choice. And so I thought, well, that’s interesting. I saw Rex Ryan give a speech in 2011. When I was running the business of the Jets, we work together. And he was in the room with the players. We were facing the Steelers, we were an underdog. And he gives us he’s a big bear of a guy whose jowls are animating, he gives a speech about cord ties. He burned the boats, these are all like young kids. So they had no idea. But the next day they want they want obviously the next day, the times does an article and they asked a bunch of guys, you know, why do you think you want to go? Honestly, we heard about this Cortes guy burning the boats. We just we just achieved another level. And it stuck with me that these young kids were crediting this notion. So I want to write a book that was devoted to why do we reject this idea that to be truly successful? You have to sort of be all in because this this title deliberately provokes a good percentage of people who say, Matt, you’re being irresponsible, I gotta pay the rent, I gotta pay the bills. If you read my book, that’s actually not what I argue. I am one of the most anxious, nervous not, I’m one of the most, you know, you understand what I’m saying? Right? Yeah, I have anxiety too. But I process risk at the beginning of my journey so that when I’m going all in, I can remember Hey, Matt, you already thought about what’s the worst could happen. Get that out of your head, and you got to focus on being successful. So I wanted to write a book that wasn’t as simplistic as like, burn the damn boats. It was what does it take to burn the metaphorical boats in your life that holds you back internal and external, so you can commit to your potential?

Michael Sarraille  17:04
Yeah, you just said something. Your anxiety, I think, you know, my wife is getting annoyed of the fact I come home. And I’m like, we’ve got to tighten down the buckles.

Matt Higgins  17:16
We do the craziest thing. So we just got rid of an apartment like pave, the world is coming to an end. I’m positive this time. We put she’s like, I think you’re doing okay. I’m like, Ah, but it can be gone tomorrow. We got to sell

Michael Sarraille  17:26
everything. When she gets annoyed because the next day come home. And I’m like, we’re gonna do so well. She’s like, What is it pick a lane? Because I’m getting tired of this. Yo, yo. No, no, but it is interesting.

Matt Higgins  17:37
I love that. You just said that, by the way. Because I you know, we can be so macho and just project that like, this is all about confidence. No, we’re fallible human beings, we have anxiety, we’re taking risk, it’s scary. It’s about handling that risk and handling that anxiety, managing it,

Michael Sarraille  17:49
you know, some people view calling other people out as unprofessional. And I can see that that argument. I’m not calling anyone out here. What I’m saying is, I’ve seen some people that and you know, with social media, everyone has a microphone these days, whether they have credibility or not. I do look at credibility. Why would I listen to this person? Oh, Matt clearly had a very, you know, poverty stricken childhood working, say himself out of, you know, one didn’t graduate, got his GED, worked his way out, will take care of his mother, it’s been so successful. I’m going to listen to this guy, because this guy definitely has some breadcrumbs, that he can lead for me or leave behind to success. But there are some people that put up just this, like, this bad guidance of, you know, all in all the time 110% grind into these almost these platitudes, which I think are great and have have merit, but very few leaders like yourself, actually show the soft side. And you just talked about anxiety, people wouldn’t guess that the soft side of y’all. And I don’t see the flaws. But yeah, hey, I do. I do worry constantly all the time as well. People don’t hear enough of that. That vulnerability, I think is the best way to describe it.

Matt Higgins  19:07
I love that you’re saying that because it’s one of my biggest fears to be a little more explicit. I can’t stand the Instagram heroes narrative, where it’s like you everyone manufacturers, or they had some type of vulnerability or trouble, but they rose like a phoenix. And now I’m going to tell you how I did it. It’s like, Wait a second. I’m regressing every single day. I wrote a book I asked her if the shit out of my own book, because it’s aspirational. I can barely follow half my advice. I wrote a book so I could read it. What’s the matter with you? Like, why are you so you know, like, I’m being honest about it. And I talked about how I went on Shark Tank. And I talked about how I had impostor syndrome. And people somebody said to me the other day, they’re like, why would you be that that would have been the easiest thing I ever did. I was like, Well, you never you never did it, number one. Number two. It’s because I came from dirt. And I thought people could see through me, and I’m sharing it because when you watch the tape of me on Shark Tank, you’re like that kid’s a natural. It’s like, well, that’s not making a gift of myself. It’s not useful. So I want to be useful to let you know, actually, I was freaking out. Because of course, I’m freaking out I was a high school dropout with Mark Cuban. Now I performed and that’s what winners, you know do but with this book, it’s a little bit of retort to the nonsense sunny Instagram posts that are not even actionable to be like, what is failure really look like? What does anxiety look like? Let me also share with you a detail that I want to share about my divorce and how it leveled my self esteem. Let me talk about my testicle getting cut off and what that did to be my sense of being a man. Like, you know what, I find guys when they are people, women that when they achieve this level, they want to package it. Okay, I’m done now. And I’m like, no, no, I’m not even I have regrets all the time.

Michael Sarraille  20:36
Yeah, yeah. Yeah, it’s funny you say imposter syndrome. And the amount of self doubt that I have, I think, what one attempts down on my ego, and we all have egos to some degree. But impostor syndrome, because I served and I know, you know, one of I would consider a mentor in many ways. I didn’t serve directly for him. But you know, you mentioned a seal in the book named Kirk, can we say his name?

Matt Higgins  21:01
Yeah. Kurt did say loud. Or Cronin

Michael Sarraille  21:05
who Cronin had these peers to you. And I’ll say their names one Chris Castle Fussel because he wrote the book. He’s the president of McChrystal group, General Stanley McChrystal is Consulting Group. I mean, these guys were all cut from the same cloth, talk about an amazing group of mentors I served with, you know, I am who I am because of the men and women I served with and how much they poured into me. But Kurt, embodies what you’re talking about, you know, he, you know, people met Kurt, when they would never think he was a Navy SEAL. They’re like, Wait, this guy killed people for a living. Just his empathy, his respect, his kindness, his humility are off the charts. You live in a different world than I am. And you’ve got some people that have built with, let’s be honest, fucking money, amazing wealth. Do they still have that that some that semblance of, you know, kindness, respect, empathy, and humility that I’m talking about?

Matt Higgins  22:00
Not some do. Not like that I tell you the best do? Not entirely. To be honest, it depends on I find the best leaders do operational leaders. But a lot of people with fantastic wealth of breakout success don’t really have to be operators. Frankly, one thing I do talk about in my book, which is interesting, I believe that self awareness is the greatest arbitrage entirely wins in somebody’s control, like you run to Barnes and Noble, you’re looking for a book or you go to a TED talk, we bypass Wait, how much can I actually unlock by looking within. And the reason why I have a cover of a paper boat on my cover, it’s a little burning paper boat, because to show you is because a lot of the issues that we need to deal with the boats that we need to burn stem from childhood, these legacy issues that sort of make us happy. So so for the vast majority of people if you want to achieve a degree of success, self awareness, but there is another level of individuals like who are fantastically wealthy billionaires, whatever. And I find a different recurring fact pattern when they lose when they when they absorbed that win. And it’s like it enhances their self esteem and their ego and just makes them larger than life. When they lose, they simply expand the definition of what winning looks like to accommodate the loss almost like they plan to lose. And, and it doesn’t at all, knock them off their game doesn’t affect their self esteem. They barely look at it. I’m neurotic when it comes to analyzing my failures. I want to look at it, I want to extract value from it. And then I kind of move on, but I’m lying if I say doesn’t affect me, these individuals are not affected by it. It’s almost like they have a reality distortion field like Steve Jobs. And I’m too intellectually curious to be that. I’ll never be probably a multimillionaire because I don’t have that in me, but I’m just being honest, is a level of delusion around certain types of successful people. They’re not really narcissist per se, but they are able to insulate insulate and immunize themselves from failure in a way I couldn’t possibly do. I think that’s kind of genetic, probably more than anything. But really noting, yeah,

Michael Sarraille  23:54
you think it’s nature over?

Matt Higgins  23:57
I think it’s just so abnormal to be so immunized from your own failure. I don’t want to call anybody out. But I’m talking like stunning breathtaking failures, hundreds of million, like, just shit that I’d be like, I can’t even leave the house. I feel, you know, so crippled by it. And yet, they’re like, Yeah, I meant that. That was pretty. That was good. I’m glad that happened.

Michael Sarraille  24:17
I’m more like you. I’ve ended up in the fetal position for exactly. I

Matt Higgins  24:23
mean, it’s good to be honest about it. Because to be honest, I don’t want to be that way. I’m too intellectually curious about why I do things. I love auditing my failures, and figure out was it was it knowable, like when the thing that led to me ultimately failing, was it knowable, so that I can next time try to avoid it? That’s the part that I’m most curious about. And most of the time it was knowable. I am at the intersection of my own failure. The universe gave me multiple opportunities to course correct and I did not take them, which makes me happy because it means the universe is benevolent. But I’m usually at the center of my own failure. There’s not a lot of happenstance happening. That

Michael Sarraille  24:57
should you know, I believe ultimately The greatest mentor in life is not a person, even though they’re they’re highly impactful in our lives. Yeah. If, as you say you if you actually go through the process of not hiding in auditing your failures, failure is the greatest mentor in life. If you have the ability to chemically say, oh, yeah, I fucked this up. And I did it badly. And this is what I need a theory.

Matt Higgins  25:18
And I agree that’s been totally useless about social media, because we summarize, and we sort of fetishize this idea of failure, but we’re not every one of us would like to avoid it. It’s there’s a distinction between wishing to avoid and wishing to win versus wishing to extract value from it when it happens, and deciding that it’s not useless. And the other point is the most successful people, I mean, no matter what the number one quality they do have that is typical. Now, I’m not talking about outliers, is the ability to iterate that they are the most imperative creatures, they In other words, they just figure it out. And no PowerPoint looks, you know, similar on day one, as it does in year five describing the business. And so along the way, the ones who succeed are the ones who iterate. So when I’m looking at a deal, or assessing a founder, I’m trying to determine do they have the capacity to make course corrections along the way. And so what I’m looking for is self awareness. Because then they don’t need me to intervene, they intervene themselves, their brain intervenes, I don’t need math to tell them they’re about to die, or their product sucks, or that employees toxic, they take care of it themselves. And so that’s why I go back to self awareness. But those outlying successful people, they actually don’t have a lot of it in their immunize from it and lacking self awareness, immunized. It’s such a nuanced topic. I wish I could do a whole book on it. But you know, like, so I’m caveat in my point on self awareness, because there is a level of greatness that actually doesn’t possess it.

Michael Sarraille  26:36
That’s, that’s interesting. You know, so this one behind me is my second book. Did you find writing the book to be more cathartic for you? than maybe? Maybe it was intended to be impactful for others?

Matt Higgins  26:50
I did. I really, I found it incredibly cathartic, because similar to would you? I’m so hard on myself, and I’m constantly trying to make sure I’m being accurate. Like, is this true? Do I live with this? How do I now asterik this sub point to make sure that I’m not hurting somebody by acting like, I gotta figure it out? I mean, like, really, and then engineering an outcome? I think a lot of successful people who write books, think it’s a vanity project. And I approach this by saying, one, nobody gives a shit about your story. Like, because they’re busy, and they don’t, and they and they shouldn’t. And to when you spend 30 bucks on a book, like you’re doing it to create value, I have an obligation to give you at least a 5x return on that. 30 bucks. Yeah. So how do I approach my class at Harvard to how do I give you a 5x return. And so I found it was such an act of imposed discipline, to try to heal as closely the truth as possible, the parts that were not true about my book, or when I airbrushed other people. And I felt like that’s a fair choice to make, you know, and sometimes it felt inauthentic when I read the stories, and I have people who know the people in the book, but you don’t mention when I know. But I’m extracting. I only do that to myself. I don’t do that to others. And so yeah, it was really cathartic. But you’ll appreciate this selling, it has been the most humbling experience. Like I’m actually I feel so in touch with all the people who’ve worked for me over the years who are sales salespeople, because the it is so grueling and grinding, that I’m grateful to have experienced just how hard it is to sell your own product, which I’ve never done in my life. I’ve never sold anything, I only own things, you know. So I’m grateful for that. Although beat up. You see,

Michael Sarraille  28:23
here’s the thing I can’t do, right. Like I’ve done no promotion for this thing whatsoever. There’s just something that feels

Matt Higgins  28:30
but is that because of your the sort of self doubt in you is kind of

Michael Sarraille  28:34
it’s it just, it’s a one, this book, which I focused on. I told even when I come in and speak about leadership and culture for companies, it’s through the lens of third parties or people I knew I tell their stories told about what I watch great leaders do not necessarily what I’ve done, but if I do talk about me whatsoever, it’s about my wildly embarrassing failures, where I should have known better and I did learn a valuable lesson, but it’s very hard. This is what I have noticed. It’s I will never be comfortable with selling myself.

Matt Higgins  29:11
Because my book follows a similar pattern here. But how much do you think that that’s our own self doubt imposter syndrome? You know, creeping into our writing style, hi, hi. But can I be honest, I’m okay with that. Like, I don’t really give a shit about my story. I just don’t. I care. I look at myself as a vessel to transmit certain truisms about the universe. And I use I look at the hard things I experience watching my mother die powerlessness. I look at that as useful only insofar as it expire. It inspires another individual to do something about it. I just not constructed that way. So while some of it is kind of, you know, ill at ease with my own accomplishments like you. I think I’m I think I’m okay with that. It sounds like you’re okay with it too. Like, whatever.

Michael Sarraille  29:51
If somebody is impacted by the book, like there’s, I’ll tell you what the greatest return on investment is not what money comes from Amazon into the bank. It’s what When somebody sends me an email and says, Hey, man, I took away these two points. Thank you so much. I’m like, that warms me, it warms my soul. And I know you’re gonna get

Matt Higgins  30:07
that, like I honestly, I could not care. I mean, I don’t let the bad reviews hurt, right? Yeah. But the object of the exercise is for a random person, maybe on the margins who thinks the die is cast reads my crazy story, because now you can’t see me as the, you know, white blue eyed guy on Shark Tank, he teaches at Harvard, he presumed you know, grew up on third base, like, wow, you grew up in a roach motel. And yeah, you got here. If that person sees themselves in my book, and they send me that email, it almost makes me want to pass out. It’s so extraordinary. Like it is anything else does not compare it to that when people say why do you keep saying this is your most important project and like, what’s more important than recent across the divide to a person sitting there who grew up in dysfunctional being like, Damn that, like, didn’t think I could pull it off, but you gave me a reason. I love that you and I are talking like this. This is not hyperbole. This is not bullshit. Like, that is the single most important thing that I think I could ever do with my life. And sort of it completes the journey. So I can’t wait to that happens. I’m so sick of like, you know, waiting. Like, I want the referendum to come back. Like did it work? Did I succeed? did I impact you? You know, I can’t wait to read your book, by the way, because now I feel like if you can’t sell yourself, I’m going to fucking work hard to sell you.

Michael Sarraille  31:18
I appreciate that. But see, the problem is when you know guys like Kurt Cronin, like I was an idiot compared to Kurt Crone, and that guy talks on a different level. And I’m like, what? So literally, but let’s if you don’t mind for a few minutes, I want to get into sort of the the meat, meat and potatoes. So you know, Sunsoo talks about something similar. If you put a soldier on death ground, and they have no other option, they will fight like, like just banshees. But if they feel like there’s a, an opt out, or an option, and things get difficult, they’ll go and execute that option like surrender. So how are you? Because everyone always has an option? Yeah, you’re an entrepreneur, you start a business, but you always have the option of just shuttering that business and going and get a job. What do you tell people in this book? How do you metaphorically burn those options? You burn, burn, burn the shit?

Matt Higgins  32:13
I think it’s by opening one is by proving to you what you just said, because you’re in the military, you know this to be true, right? But you probably don’t realize, you do realize, but the vast, vast majority of the population actually does not accept that premise. And the reason why is their amygdala is flashing like a cantaloupe. Right? So they’re, they’re operating on fight or flight. And we don’t we don’t realize that because we don’t talk openly about self awareness. And why is your amygdala going crazy? And like, what did you go through? So one is to prove to the to the anybody reading this book, it is not only objectively true in a military context, let me give you science to sort of prove to you love it. There’s a study and there’s a study in 2014 at Wharton, which a great study they wanted to prove. Is it really true that, you know, having a plan A will undermine, you know, plan of having a plan B will undermine planning. And they had a group of college students and one group of college students, they said, here’s the objective, and here’s the reward. However, if you want to think about another way to get a snack, you know, feel free to that was it right? What they found is two interesting things. Not only did it make that group, statistically less likely that they would ever achieve Plan A, it dramatically ruin their motivation. They just didn’t care as much anymore, right? So my first objective in the book is to demonstrate to you that the energy leakage of thinking there’s another way to get what you want is actually the reason why you can’t get what you want in life. That’s number one, too. We don’t need life or death decision with decisions to have the clarity of decision making a reason why Sun Tzu and all these other military generals did with it. It wasn’t just about, you know, life or death, it was about clarity of decision making, we have only one option, right. And we grew up with this fallacy of choice, believing that having more choices are better. But we only are able to to harness the clarity of thinking when when our backs against the wall. The purpose of my book is to show you can harness that clarity of decision making without your back being against the wall. And here’s the process we need to analyze. Where are your boats coming from? What are the internal boats that you have? What are the external votes coming from on the internal side? Like I said, some of its shame, but there are a lot of other things that creep into your psychology, right? Do you have that enemy in the foxhole? Whatever, external, there are these subtleties in the corporate environment, that are actually holding you back. For example, I talked about corporate with holders, it’s the manager who knows that you’re a pleaser, and knows that the best way to keep you stay destabilized is to deny you the approval that you seek the confirmation of your behavior, right? I tried to articulate these sort of external forces that I think we don’t put words to, and then aggregate them all together. It’s like, okay, these are your this is your horizon and posts, you need to burn them. And then once you do, you will realize everything I’ve wanted is right there within reach. And this is what’s been holding me back again, it’s not as easy as that. And then big picture you and I started our conversation talking this way. That is where the joy of life comes from. It’s doing these hard, uncomfortable things and staying in this perpetual pursuit and sort of explaining why we’re wired that way and how to how to constantly stay in that journey, how to constantly burn more boats.

Michael Sarraille  35:06
As you’re talking, you know, and I don’t want to make this political, it’s not, but our education system teaches the very objective subjects. They fear going into this objective. It’s amazing how we do a disservice to a lot of our children and teenagers of giving them the attributes you’re talking about in this book, which is to say another form of leadership development is completely devoid in our US education system. I mean, people without great mentors, and I’m sure your mom was was vital to this process expose you and it seems like we over protect our children. I think the more you expose in a woman asked me this with a client this week in Michigan, she said, I get anxiety when when I step into an uncomfortable situation, and she said, How do I get over that? I said, you expose yourself to it incrementally, incrementally. I’m not saying like, jump into the deep end at first, no, just put a put a toe in and then talk, reflect, talk about how you felt? What what truly is the problem? What is the scope of the problem, once you’re reset, dip to Towson, until you’re taking that leap into the deep end, you no longer care?

Matt Higgins  36:16
It’s funny that I talk in a book about this idea of optimal anxiety, try to articulate the No kidding. That toggle. Yeah, I have a whole chapter. I love what you just said. It’s a study called the Yerkes Dodson law where they first dissect in like, 1920, whatever it was, sort of what is the optimal balance between anxiety and the reason why I included is, anxiety is not meant to be extinguished. It’s, it’s when when properly calibrated, it’s a feedback loop that gives you biofeedback, that you’re actually doing something uncomfortable, but it can become paralyzing. So I offer myself embarrassingly, sometimes, regrettably, the story of how I was paralyzed going on the side of Shark Tank, it was up for two days. And like you said, sitting on the stall the shower, like what am I doing? Again, doesn’t make sense to other people. But it’s but it’s my anxiety, right? But how, at the same time, when I went on Shark Tank the second time, here’s the problem. I already had the evidence that I had done well, I didn’t have a care in the world, I had no anxiety. And I remember turning to my wife, I have a new problem. She’s like, What is it is like, too comfortable? I’m just not worried. I’m complacent. You know what I mean? And then she said, right to her, she’s like, Well, you always say this, why don’t you take the safety off and go weapons free? I’m like, I’m like, Yeah, that’s right. I’m gonna, I’m gonna do it my way. And I did. And I, when I was done, after 10 hours, I was sitting on the chair. And I said to him, I don’t think I’m ever coming back. But I left it all, you know, on the field. And it was such a great feeling. So my reason I bring that up, optimal anxiety gets you in the arena, and you want to maintain it. If you have no anxiety you actually self perform. If you’re an elite performer, you need to switch your motivation system from anxiety, to the pursuit of excellence. The reason I did great on the second time with Shark Tank is now I was pursuing to see what’s the maximum capacity how great can I be? And so I think, you know, excellence writ large is always about toggling between those two systems and knowing when you’re about to go over the edge on anxiety and become completely paralyzed and crippled. I love that you and I are talking about anxiety because I don’t think men talk about it enough and, and like we purport that we got shit figured out. You know? I don’t have it figured out.

Michael Sarraille  38:10
You’re the greatest lesson I got. I actually smirked when the guy was talking about it. In my first book, The talent war, how special operations great organizations win on talent. We interviewed a guy named Jerry Boykin. And there’s actually two great stories. They’re dirty boys in General Jerry Boykin was one of the first founding members of Delta Force amongst them. And he started talking about vulnerability and this emotional intimacy amongst warriors. And they started to smirk, and of course, this is over video teleconference. He said, Mike, what are you laughing? I’m like, I’ve never heard emotional intimacy intimacy, used with respect to some of the most lethal warriors in the world. And it’s like, well think about it. If you guys went out on a mission, you lost one of your brothers, and one of your other brothers that made it back is over in the corner crying and tears like a like a child, what would you do? So that’s easy, I go wrap my arms around them and cry with them. Tell them hey, we’re gonna get through this. He’s like, That’s emotional intimacy. He’s like, high performing environments. Not all, we’ve seen high performing environments that are cutthroat. But he says to the best ones with the best cultures have this vulnerability, not victimhood, but where you can come up and say, without any fear of shame, say, Hey, guys, I made a mistake. And here’s what I learned. I don’t want you guys to repeat the same mistake. And that’s why I’m sharing it. People say, thank you.

Matt Higgins  39:19
I love that you said that. Because somebody’s asking, Well, Matt, you talk about self awareness, and you talk about it with leaders. How do you cultivate it? How do you instill it? I said, it’s easy. I model it. So when I share vulnerability, when I share things that are a little shocking, like in the book, when you read it, people keep saying, I didn’t expect this. Like I didn’t expect to open up to the roach motel mom dying. I didn’t expect the part on you know, the divorce, whatever. I was like, Well, I’m modeling, shedding shame. And I’m creating vulnerability and people unless you’re a narcissist, or a sociopath, those two do not respond to the modeling, right? They don’t mirror because again, the mirror doesn’t matter, right? They don’t even see you. But other humans who are normal, they then reciprocate and They unburden themselves and you could sort of see it. It’s also a good proxy when you overshare otherwise known as TMI. Yeah, if the other person doesn’t meet you, but Kurt Cronin in the book talks about how this idea of missing conversations that as a seal as a seal commander, his job was to surface the missing conversations because if you didn’t bring it out in the public being out in the open, right, life or death is on the line. And the way to surface the missing conversations was to demonstrate that it’s okay. Right, like what you just said, it’s okay to cry in a corner and put your arms around so I don’t want you and I are talking about I don’t think is generally known. Right? Like, you know, you’re from the military are tough. You got your black rifle hat, you know what I mean? Like, I’m some guy Yeah, big No, but I’m supposedly a big executive. We’re like the yeah, here we are talking about the thing that matters most. Right, and yet so rarely discussed vulnerability and self awareness.

Michael Sarraille  40:49
Because it doesn’t fit the cookie cutter mold for the big tough guy. And then I know you’ve got the concept of toxic masculinity, which, you know, here’s how I define toxic masculinity, men, abusing what biological strength they have over women. And that usually is an indicator that those men amongst other men, I know amongst my group are weak and we beat the living shore. But there are cultures that allow that, that behavior to go forward. But you know, with my son, I remember when he turned five, we started seeing a poem, you may have heard this one, I fucking love it. The prayer of Tecumseh embodies everything I want my son to be as a human being not a man but a human being live your life so to the fear of death man and may never entered your heart, trouble no one about their religion, respect others that are views and demand that they respect yours, love your life, perfect your life beautiful things in your life. Seek to make your life long enough service to your people. Be not like those whose hearts are filled with a fear of death. So that when their time comes, they weep and pray for a little more time to live their lives again, in a different way. Sing your death song, and die like a hero going home. And he knew that after a few months, and it still resonates everything I would want him to be as a human kind. Respect other people in their views. Seek to make your life of service to other people. Perfect all things, you know, the relentless pursuit of excellence. It’s, we’re not teaching our kids enough of this stuff. And no hit on teachers, God bless our teachers. But some teachers aren’t equipped to get into the attributes of leadership development. I think we’re doing a disservice. That way,

Matt Higgins  42:30
that’s a great poem, man. I talk about my book a lot about when the the role that death occupies in my life front and center, because post cancer, I remember once I got to the other side, I was like, why was that an oddly peaceful time for me. And I realized it’s because once I got rid of all these worldly concerns that because they don’t hold up against the prospect of imminent death, like the New York Times real estate section, or whatever it was, I was like, Wait a second. The death is hanging over me every day though, just because I had new data, which is I have cancer. And then I realized, wait, I want to stay here because that’s actually so liberating. I you know, I mean, I’m, I’m living my life as if death is imminent, because it technically is just don’t know when. And so I have an app on my phone called weak croak, and five times a day. It reminds me in different lyrical ways Day card, Socrates, whatever, Hey, Matt, you’re gonna die. You know, it’s almost like whispering in your ear, like you are mortal. And it’s incredibly effective and bringing me back to the moment but I love the poem. You just read, like, what a beautiful way to say it. Right? So I know that I will have one if when on my deathbed. I’m like, Okay.

Michael Sarraille  43:30
What do we need to testicular cancer? Was that probably one of the biggest mind shifts of your life when you came out of it?

Matt Higgins  43:40
I want it to be and it took me a bit honestly, I would say, going through my divorce was a bigger one. Yes. Testicular cancer, you’re pretty honest with yourself I am to write once I wasn’t gonna die. It’s very treatable. I actually thought it made me a little more exceptional, right. I’m probably the only guy in the world that has a GED a law degree and one ball. So I actually made dog tags that I still wear called, I’m half the balls twice a man, you know, little nuts, but I got it. So I don’t want to lie. I can’t stand the authenticity, I if it wasn’t a thing that altered the trajectory. But what it did gives me an insight into the peacefulness of staying present. Because when I had cancer, I was damn present. I didn’t go to work for you know what I mean? I was here, divorce was a bigger trajectory changing because I realized that my self esteem was constructed on this identity that I was always great in earlier things. He went to high school in college at 16. My youngest mirrors, press secretary history, 26 managed 19th 2011 I mean, the terrorist attacks and the rebuilding, like I had all these accolades, then all of a sudden, I had a very public, you know, Mark of shame, right, that I couldn’t couldn’t keep things together, and my my self worth crumbled. And I was like, Wait, it’s very dangerous to construct your self esteem based upon external validators because they can be gone in the second and I had the closest to an apparition one night where I had the voice in my head. I know the sense of your ritual, but there was just saying, Matthew, You are okay. And it was like a moment I needed it. And ever since I was started saying that, like, I am actually technically okay, even if I have nothing because I was born whole. So that was that, to me was a trajectory changing event more so than cancer. Cancer wasn’t a lesson, if I’m being honest.

Michael Sarraille  45:20
When when you wrote this book, I’m sure there’s one prime example in your life that you had to you had to burn those boats. Have you already shared it or pause? No, no,

Matt Higgins  45:30
I haven’t. No, I haven’t, I didn’t really get much into it. But just to shorten the story a bit. When I was taking care of my mother, and you when you were a little kid, no one wants to really take care of a parent. And I was put in that sort of role of being parental fide and the hero child and it was a lot on me and I started selling flowers on street corners when I was 10 years old, no exaggeration, working at McDonald’s scraping gum under tables used to sell handbags at the flea market. But then the same externally, though I was wearing fancy designer jeans, anything that I could sort of hide what I was dealing with. So on the one hand, I have a mother who’s slowly succumbing to illness, trying to fight for her education. And on the flip side, I’m trying to conceal that shame from the world. Never had a single kid over my house or girl until I was until my mother died when I was 26. So I just live for shame. And then you eventually get so despondent, you realize The cavalry’s not coming, I gotta take matters into my own hands, a little bit of that sort of, you know, Alexander the Great, you know, Cortes moments when you’re like, Alright, how am I gonna win? And I serve in my environment, because all you got, okay, what can I do to get out of here, and I read an ad in a newspaper, and it says, you know, deliver flyers, eight bucks an hour college students only. And I remember thinking, Wait a minute, 375 McDonald’s, but if I can become this thing called a college student, like I could suddenly, you know, increased hip hop, yeah. And I watched my mom trying to fight for her dignity, get her GED as a 38 year old woman, and enroll in Queens College. And around seventh eighth grade, I said, Wait a second, why don’t I just drop out of high school, I’ll just become a high school dropout. But I’ll get into college a lot faster. This is like the craziest heresy that you could tell a guidance counselor. So here I was, well spoken look, you know, Polish kid. And I’m like, Oh, I’m going to drop out. And I was like, What are you and then I had so much pressure to, you know, submit to conventional thinking, I had my burn the boats epiphany. I said, I need to give myself no ability to go to turn around. I need to become a write off to the system, that I’m just such a hopeless case that everyone will leave me alone and let me execute. So I used to get picked up by the truancy police. I got left back deliberately. For two years in a row, I failed every single class. So finally, they were like, Let’s just get this kid out and transfer him to another program. I dropped out when I was 16 years old, I enrolled in college. And I went to my high school prom, as president of my debate team. And I remember the look in my teacher’s eyes at that moment went from a degree of pity and a degree of derision to admiration and respect. And so that was my burn the boats moment that did two things. One, it’s only screw conventional wisdom when people don’t have the context of your life because you’re hiding it, or they don’t know any better. Their their inputs are actually very corrosive. So you have to trust your own instincts. All these judgments came from Matt Higgins, not from from the Internet, there was no internet. But number and number two, compounding, the sooner you act and take agency and custody of your life, the more time you have to reach the exponential returns. It’s a little bit like what Warren Buffett says about compounding with money. I started college two years earlier. That’s the reason why a decade later, I’m press secretary to America, New York, I went from 375 An hour McDonald’s to $105,000 a year. Unfortunately, my mother dies that morning, you know, in our in our dirty little apartment, proof that the cavalry isn’t coming. But you know, all those decisions are wrapped up in this book. That is those are the single most important things that ever happened to me was dropping out of high school. Parents close your ears. Don’t let your kids listen to this interview.

Michael Sarraille  48:54
Yeah, seriously? Well, Matt, I’m both saddened that you had to go through that at such a young age. But I’m also happy for you in the sense that you had such an epiphany so early on in your life that has clearly led you down a certain path. And for those that don’t know, and this one’s big to me, man. You know, if you’ve got wisdom, one of the worst things you can do, and even though you know, we’ve talked about impersonator syndrome of I mean, I’m the product of some great mentors and peers, usually who were my colleagues, not the hierarchy of mentors, and I learned so much for them is you’ve got to share that wisdom. If not, it’s an injustice. But Matt was the Ellis Island Medal of Honor recipient, which the list is low and that Ward recognizes individuals who have made it their mission to share the their wealth of knowledge, courage, compassion, unique talents, and selfless generosity. With those with less fortunate, and you have done that, sir, in this book. Did you do the audio book? I did.

Matt Higgins  49:54
I did it myself. I asked Adam Grant. Adam Grant I said should I do my audio book is like one of the biggest regrets is I didn’t Do my first one myself and you aren’t 100% Sure do it. So I did.

Michael Sarraille  50:03
Good. Okay, then that is what I’m gonna go purchase and I can’t wait to to listen to this thing. There isn’t a book you can’t learn from if you keep an open growth mindset. And I’ve definitely know given your background and your experience there’s there’s a whole lot more than one thing. I’m going to learn that I can’t thank you enough for joining us. Please go purchase the book. It’s on Amazon right now. We it was released last week, or this week.

Matt Higgins  50:27
I guess release wouldn’t when this interview airs on February 14 Valentine’s Day that okay. Yeah.

Michael Sarraille  50:33
Okay, so it’s right around the corner. Which thank you for the reminder on Valentine’s Day. And guys, if you haven’t remembered when this comes out, it’s too late. You’re screwed. You’re not going to find a an open reservation on resume your open table or whatever app you use your you fucked, sorry.

Matt Higgins  50:50
I think Do you think your wife would like it, though? Yeah. To appeal to anybody. It’s not a bunch of good. Well,

Michael Sarraille  50:57
Matt, good. Thank you enough. Man would love to continue staying in touch with you and please send my best to Kurt Cronin for all those. Thank you for joining us. This has been the Men’s Journal Everyday Warrior Podcast. I’m your host, Mike Sarraille. And again, we’ve had Matt Higgins who you can learn a whole lot from. Alright, wish you the best guys. See you next time. Bye.

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Hafthor Bjornsson Announces End to Retirement, Will Compete in Powerlifting and Strongman

Filed under: Fitness — Tags: , , , — admin @ 3:11 pm

“The Mountain” is coming back.

The world of strength sports has been put on notice: Hafthor Bjornsson is coming back and officially ending his nearly three-year retirement from competitive lifting. On Feb. 13, 2023, the man known as “The Mountain” published a video on his YouTube channel sharing the news with the world.

More from Breaking Muscle:

After a brief recollection of his past career achievements in strongman and boxing, the 2018 World’s Strongest Man revealed that he will first return to powerlifting. His sights are set on breaking the all-time world record total, currently held by Dan Bell with 1,182.5 kilograms (2,606.9 pounds). Bell set that mark, in wraps, at the 2021 WRPF Hybrid Showdown III meet. Bjornsson has given himself a deadline to break that record by the end of 2023, but did not mention competing in any specific meet.

Bjornsson’s last meet was in December 2022, where he competed in wraps at his own “Thor’s Powerlifting Meet.” His numbers from that event are as follows:

  • Squat — 380 kilograms (837.7 pounds)
  • Bench Press — 210 kilograms (463 pounds)
  • Deadlift — 380 kilograms (837.7 pounds)
  • Total — 970 kilograms (2,138.5 pounds)

If he were to break Bell’s record, then he would have to make up serious ground. Bell’s performance from the 2021 meet where he set the current world record is below:

  • Squat — 500 kilograms (1,102.3 pounds)
  • Bench Press — 272.5 kilograms (600.7 pounds) 
  • Deadlift — 410 kilograms (903.9 pounds)
  • Total — 1,182.5 kilograms (2,606.9 pounds)

Making up the 212.5-kilogram (468.4-pound) difference will be a tall order, but the 6’9” strength legend is confident he can do it.

Bjornsson then announced that his “major, major goal” is a return to his original sport of strongman. Specifically, he intends to compete at the 2024 Arnold Strongman Classic held in March in Columbus, Ohio. Bjornsson also plans to compete at the 2024 Strongman Rogue Invitational event. The Rogue event hasn’t been scheduled as of this writing, but has been held in Round Rock, Texas, in October for the past two years.

Bjornsson said that if he reaches his powerlifting goal, then he’s confident that he will have sufficient strength to start training for the strongman events.

More From Breaking Muscle

Bjornsson’s next strength-based honor will be his induction into the International Sports Hall of Fame. That event will be held during the 2023 Arnold Sports Festival on Saturday, March 4 in Columbus, OH.

The legendary competitor is already a three-time Arnold Strongman Classic winner, having won the title in 2018, 2019, and 2020. He had yet to compete in the Rogue Invitational as a full competitor, but he did step onto their field in 2022 to break his own weight-over-bar world record

Bjornsson is the only man to have won the World’s Strongest Man, Arnold Strongman Classic, and the World’s Ultimate Strongman contest. Adding the Rogue Invitational to his trophy case would play a big part in a claim as the most accomplished strongman of all time.

Featured Image: @thorbjornsson on Instagram 

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New experiment reveals the perfect pre-bedtime routine for restful sleep

Filed under: Fitness — Tags: — admin @ 5:02 am

A new experiment has revealed the perfect pre-bedtime routine ensuring a restful sleep.

Adults were instructed to spend 30 to 60 minutes doing a selection of activities including watching a true crime show for one hour, scrolling through social media for 30 minutes and more.

The study then analysed participants’ sleep out of a score of 100 (based on sleep duration, sleep quality, and restfulness), as well as how many minutes they spent awake in the night after completing an activity before going to sleep.

The experiment, conducted by Betway, found self-care is the secret to a good night’s sleep, with watching horror movies and true crime shows before bed resulting in the lowest quality of sleep

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Here are the 10 best activities for a good night’s sleep…

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What happens in our brain and body when we’re in love?

Filed under: Fitness — Tags: — admin @ 12:02 am

Love dominates our popular culture and is the subject of countless songs, movies, and works of literature and art. But what’s happening in our body when we feel love?

Love is difficult to define, but can be described as an intense feeling of deep affection. At the most basic level, science sees love as a cocktail of chemicals released by the brain.

From an evolutionary perspective, romantic love evolved from the primitive animal drive to find and keep preferred mates. Love keeps people bonded and committed to one another, to raise children through infancy. This ensures our species will continue to reproduce, survive and thrive.

READ MORE: Biggest mistake people make when they start running

However, romantic love is not just about reproduction. Some argue we should consider love a motivation, like hunger, thirst, sleep or sex.

There are many benefits of loving others and being loved. These include better mental health, wellbeing and immune function, and reduced chronic stress and disease.

Cropped shot of a happy young couple cuddling in the living room
Falling in love typically begins when someone starts to see another person as special and unique. (Getty Images/iStockphoto)

What happens when someone initially falls in love?

Falling in love typically begins when someone starts to see another person as special and unique.

The initial phase of falling in love is an extreme neurobiological state, characterised by heightened responses and high passion. Lust and attraction are driven by the sex hormones, estrogen and testosterone, as motivations for sex.

Specific areas of the brain are activated when you fall in love, in particular the limbic system and the reward centres. The limbic system has key roles in emotion and memory. This causes a positive mood and explains why the memories associated with new love are so strong.

There is also an increase in dopamine and noradrenaline. Dopamine stimulates the reward pathways and increases motivation and obsessive thoughts and behaviours to pursue the love interest. Noradrenaline causes the feelings of euphoria, and the physiological responses of a faster heart rate, butterflies in the stomach and increased energy.

intimate couple in bed sex
Lust and attraction are driven by the sex hormones, estrogen and testosterone, as motivations for sex. (Getty Images/iStockphoto)

READ MORE: 33 people share how they wind down before going to sleep

At the same time, other brain areas are deactivated. Reduced activity in the frontal cortex reduces negative emotions and judgements. This explains why initially people may be blind to faults in the person they are in love with.

But while you might be feeling less judgement, there is also increased cortisol, stress and feelings of insecurity in the early phase of falling in love.

How does romantic love change over time?

The initial phase of falling in love and intense infatuation lasts for several months.

During the next phase, there is increased intimacy, commitment and attachment. This is driven by the hormones oxytocin and vasopressin. Oxytocin helps us feel safe and secure after the initial high cortisol and stress of the uncertainty and risk of falling in love. Vasopressin promotes behaviours of vigilance and being territorial and self-protective.

Two women sitting down on the couch, smiling, talking. Couple talking. Couple hugging, embracing
The initial phase of falling in love and intense infatuation lasts for several months. (Daphne Thao Nguyen/Refinery29 Australia for Getty)

Between oxytocin and vasopressin there is a balance of connecting with others while also protecting the person you are in love with and yourself.

Oxytocin is often called the “hormone of love” because it facilitates the formation of social bonds and connections. However, new research in animal models suggests oxytocin is not essential for life-long pair-bonding as previously thought.

Sexual activity is distinct from love, but it does reinforce attachment. When we touch, kiss or have sex, oxytocin and vasopressin are released, which promotes love and commitment between a couple.

Years into a romantic relationship, there is often a period of transition from passionate love to companion love. High intimacy and commitment help to sustain this love. Some relationships end at this time because of the reduced passion, while other couples remain in the passionate love phase for decades.

READ MORE: How often should you change up your exercise routine?

What about non-romantic love?

Beyond its role in romantic love, oxytocin is important in all forms of love, including with family, friends and even pets. Positive social relationships and oxytocin have many benefits on human health, wellbeing and longevity.

In our research, we have shown oxytocin is associated with better quality of life and healthier social connections, among people with and without depression.

Man with a beagle
Oxytocin is important in all forms of love, including with family, friends and even pets. (Getty Images/iStockphoto)

So, for the love of your favourite person, people or pet(s), whoever they are, however long you love them for, and however many times you fall in love, relish loving and being loved.

Love might just be nature’s best chemical cocktail. But all the intricacies of the complex behaviour and emotion of love continue to elude science.

By Theresa Larkin, Professor of Medical Sciences, University of Wollongong, and Susan J Thomas, Associate professor, University of Wollongong.

This article is republished from The Conversation under a Creative Commons license. Read the original article.

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Veteran fitness coach shares 25 tips to stay healthy for life

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February 13, 2023

Beginners guide to running with Peloton instructor Jon Hosking

Filed under: Fitness — Tags: — admin @ 5:02 am

If you’ve ever been scared to take up running because you haven’t really been sure where to start then this advice is for you.

Because before you even get to building any kind of speed or stamina, it’s all about getting the basics of your form right, according to Peloton instructor Jon Hosking.

To celebrate the launch of the Peloton Tread in Australia this week, Hosking, who teaches walking, hiking, and running classes from London, has shared his top tips for newbie (or returning) runners with 9Honey Coach.

READ MORE: Ultimate breakfast guide for early morning exercise

jon hosking peloton instructor fitness trainer
Jon Hosking teaches Peloton walking, hiking, and running classes from London. (Supplied)

Find your stride

The first thing he says you want to really knuckle down is understanding your stride pattern.

“So many people think that when you start running, you need to get up on your toes as quickly as you can. But that’s really bad for your carves. It’s not great for your hamstrings either,” Hosking tells us.

“I advise people who are just starting in their running journey to look at how their stride works when you first accelerate out of your power walk into your jog, and let that be a really good indicator about how you’re going to construct your form.

So many people think that when you start running, you need to get up on your toes as quickly as you can.

“Everyone’s going to look different, everyone’s got a unique stride on them. But those first steps are really going to help you dictate where your mid-foot falls, where your heel falls, and how your stride looks.

“That’s the kind of the building block to which you can then just add a little bit of speed and slowly increase that stride rate when we build up a little bit of cardiovascular fitness.”

READ MORE: We tried the viral desk treadmill trend in the office

jon hosking peloton instructor fitness trainer
The first thing you want to really knuckle down is understanding your stride pattern. (Supplied)

Posture is key

Aside from working out your stride pattern, your posture is also very important during a run.

“The best thing I can actually say is don’t ever look down at your feet. It’s not great to be looking down, as that will impact your posture,” Hosking says, pointing out that it can be a key to injury prevention.

“We’ve got so much repetition going on there in that running motion.

“You want to engage through the core, be nice and relaxed through the shoulders, keep the chin up, keep your hips underneath, and make sure that hip rotation is correct. And then after that everything will work in sync from there.”

Build your stamina

Then it’s about slowly and steadily building your stamina, something Hosking is all too familiar with, despite his current fitness capabilities, having fought back from a major operation last year.

“I had a pre-existing knee injury that I’d had long before joining Peloton, from playing football. It had caused me a little bit of aggravation, but then I was really mindful of it affecting me and my progress on the platform,” he says.

jon hosking peloton instructor fitness trainer
Hosking fought back from a knee operation last year and was still teaching classes. (Instagram/@jon_hosking)

So in February 2022, he had an operation on his knee and wasn’t able to walk for five days.

“And then I started walking. I started taking walking classes on Peloton, actually instructing classes for two months. I didn’t do any running classes, and I built my strength back up on the tread with the community day by day,” he says.

“We didn’t tell anyone, we just kept it completely seamless. We just made sure that the content was coming back. But that enabled me to really feel that process of starting with a walk, building into a power walk, finding myself in a little jog, and working my way back into running.”

READ MORE: How often should you change up your exercise routine?

People running exercise couple beach jogging
Running is as much about mental training as it is physical. (Getty)

Of course, if you’re still thinking ‘there is no way I can run for five minutes straight’, Hosking stresses it’s as much mental training as it is physical.

“You’ve got to find that balance with listening to your body, and also just telling your body to keep pushing. It’s breaking through those small barriers, every time we step on, if you set yourself that goal, endurance builds up over time,” he says.

“Sometimes with members they reach out and they say ‘three minutes into that run phase I had to stop. And I felt terrible. I felt gutted.’

“But I always stress that doesn’t undo those three minutes that you did do. You built up to that time and you haven’t undone that work. We just go again another day, and the next day we might be able to do three minutes and 10 seconds, the next day you might be able to three minutes and 20 seconds. And then before you know it you might not even recognise that you’ve done it, and you’re running a six-minute phase.”

jon hosking peloton instructor fitness trainer
Hosking says consistency is about finding what you love and having a goal. (Instagram/@jon_hosking)

Three tips for consistency

1. Have a goal

“Set yourself a goal, because if you’re working towards something, your mind channels in that direction, and you’ll be able to find your route to get there, whatever it looks like, and that keeps you accountable.”

2. Try everything

“The next thing I would say, with relation to Peloton, would be to try all of the instructors and work your way around, to see who works for you. But when you find your instructor, the magic thing about Peloton is there will always be content for you. When you log back in, your favourite instructor will have another class and we can go again. And I think that that’s what keeps us going.”

3. Have a community

“I found that when people commit themselves to being involved in groups with Peloton, it just keeps them accountable, keeps them consistent, when they know they’re going to see familiar faces on the leader board.”

READ MORE: Six ways to power up a walking workout

What you need to know about the Peloton Tread

The high-anticipated Peloton Tread will be available for purchase in Australia from this Thursday, February 16, 2023.

Like the Peloton Bike and Bike+, the Peloton Tread offers thousands of live and on demand instructor-led classes on and off the hardware, combined with the latest playlists and top hits from artists they love, and connection to the global Peloton community.

the peloton tread arrives in Australia Feb 16 2023
Peloton Tread will be available for purchase in Australia from this Thursday, February 16, 2023. (Supplied/Peloton)

At 173cm (L) x 84cm (W) footprint, the tread takes up less space than your average treadmill and it’s adjustable knobs are unique and aim to create a frictionless experience so you can change or increase speed with ease.

It also has auto-incline, similar to the auto-resistance feature on the Peloton Bike+, which automatically adjusts the incline based on instructor cues, to provide a smoother, more seamless training experience.

“It’s so inclusive, it’s so diverse with regards to the offering, you can be someone that just about gets by walking a few kilometres, and it’s there for you, the content is there for you. Plus the mindfulness from the instructor is there with you, and you will help you grow in your process,” Hosking says.

The Peloton Tread will be available for $4,445 including delivery and set-up, plus $59 per month for the All-Access subscription for new Members to experience Peloton content. The team have also curated a series of Aussie Vibes live and on demand Peloton Tread classes for new #PelotonAustralia Members to experience.

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running shoes

Physio shares how to choose the best running shoes

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