Monday, May 16, 2016 - 12:00
Written by Rosario Rios Aguilar on 25 April 2016.


THE FOCUS for this week is as simple as to cultivate your habits! Just like you would cultivate the ground to grow crops, you want to cultivate your foundation of habits during training. We all tend to have habits that can make the workout "easier" but does "easier" make you better? Well it depends, if easier means more efficient, yes it will make you better. If "easier" is cutting reps, range of motion, or lack of intensity, or anything that is conciously acted upon then I believe that is one's own choice to go about a workout :)
The way you cultivate great habits and build a solid foundation is by having a solid base. Just like the sequoia trees! haha they grow tall, thick and strong! If we can focus on cultivating a solid framework then we really can build on it and tune as things get settled in our bodies and brain. For example, during the cleans, we emphasize good standards of depth, extension of the hips at the top of the movement and control of the bar during its trajectory, building this frame work will help as you increase the load and the intensity, so your position hopefully speed and control should be replicated with a PVC, bar and 90% of your 1RM, IMAGINE THAT!!! well this is how you cultivate habits, create those from the easiest movements so complex movements are not far apart from your expertise :) The more detailed you are with how you move, the better you will be as you get tired.

Ok now, we piggy back on cultivating great habits, I will give you 3 of my favorite ones as soon as you wake up!

1. Give yourself 10-15 minutes of meditation right before you get up!
-This creates a habit of not waking up rushed! so your day doesn't feel scrambly but yet it will feel more organized, structured and will keep you present through out the day. You only get that day once! take advantage of it and be present :)

2. Get up with a purpose!
-Change the sloth get up to ok "IM UP!!!!" get up! it sets your day and your mentality :)
-Try the no snooze or snooze one only rule haha
-YOU ARE ALIVE!! go live it!

3. Drink a full glass of water after brushing your teeth!! and then take 5 BIG breaths and exhale through your belly!
Oh man oh man now you are ready to take one the day!
-It is amazing how your body starts working right away on feeling good!

Ok I can go on and on with different ones and a lot of exclamation marks haha but i''ll leave it to those for now! try it out and cultivate habits that will stay with you forever and then you pass it on to your kids haha!

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"Sometimes I get really intense when I run hahah"