Today's issue is brought to you by The Athlete Spot™ Performance Coaching. Helping high-achieving athletes get stronger, boost energy, and build healthy tendons and joints.
As of November 17th, 2023, we have officially closed our current clinic.
To celebrate and in preparation for our new clinic opening in January I'm doing an event that I like to call Monk Mode. I can’t fully take credit for the event, I first saw it on YouTube a few months ago, but I am doing it my own way.
This will be a period of time where I forsake all distractions and focus only on my businesses and family.
This is a period of intense discipline and focus.
So here's what I'm doing until the end of December 2023:
Limited social media usage (business only)
Eliminating alcohol
Eliminating processed sugars
Writing for 60 minutes every day
Reading one chapter or more every day
Working on my business during the day
Spending the rest of that time with my family
Strength Training for at least 45 minutes a day
Running for at least 30 minutes 3x per week
This is how I'm celebrating new beginnings.
Have you ever done something similar in your life?
Reply. I'd love to know.
If you’d like to join me let me know! I’d love to have an accountability group.
That being said...
Social Media is Killing Your Gains.
Don't believe me?
Here’s the scoop.
Researchers investigated the short-term effects of mental fatigue on 16 strength-trained individuals after a 30-minute social media session vs. watching a 30-minute documentary.
The findings? Those who spent time on their phone social media had a significant increase in mental fatigue and a 15% decrease in the amount of reps they could do, compared to those watching a 30-minute documentary on TV.
Why the difference?
2 reasons why this happened:
Social media is a highly demanding task on the brain. It is designed to get attention and stimulate your dopamine receptors.
Smartphone usage is a net negative when it comes to cognitive tasks. Several other researches have found a decrease in response time and accuracy in soccer players after 30 minutes of using a smartphone.
One of the best things I've done in my workouts is adopt a smartwatch. I use my Garmin which allows me to track my workouts via the Garmin App. I also use my phone to record my sets and review them before my next set. This keeps my rest periods short, stops me from scrolling away from the camera app, and I can fix my technique for the next set.
Research shortcomings? While the research article shows the negative effects of social media on trained individuals there are a few reasons why it may fall short:
There’s a lack of objective or neurophysiological measures to verify the degree the participants reported their mental fatigue.
Only 16 individuals were part of the research, meaning each group only had 8 participants.
The research only focused on ONE exercise.
Daily Life Application:
You may be thinking: “I don’t spend 30 minutes on social media between sets.”
True.
Nobody does.
But what you do is spend over 2.5 hours scrolling away on IG, FB, X, YT, etc.
Even when you are in the bathroom you are scrolling.
You don’t have to go to the gym to experience the effects of social media mental fatigue.
We have all experienced mental fatigue from being behind a screen for too long at school or at work. Add social media distractions and now we have a fatigued brain with the mental capacity to barely order food online.
If you are going to be a digital consumer, be a smart one.
Here’s how:
Follow engaging and educational content that WILL have a positive impact on your training.
Set time limits on your phone for certain apps.
Leave your phone in your bag 30 minutes before and after you leave for the gym, practice, etc.
If you are using your phone to record yourself, create a focus mode that only allows you to use the camera.
If you have a smartwatch, learn how to take advantage of it.
Hire a coach who will do more than simply write a program and send it to you via e-mail.
That is all for this issue!
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