‘How to stay Energized, Focused and Productive’

Published by BR365admin on April 2, 2018April 2, 2018

With all that I am doing on a daily basis, which is nothing short of A LOT of stuff, I definitely need to be fully energized to maximize my workouts, and reap the benefits of progression.

Being physically or mentally exhausted, angry, and overwhelmed is a sure fire way to produce a crappy workout, halt progress or negatively affect some other aspect of my life.

My intention during this challenge, is not only to push myself to new heights of discomfort, but also be the same enthusiastic, energized person I was prior to taking on the 365daychallenge. A grumpy jerk is not inspiring.

Staying focused and energized is therefore critical to my challenges success. And critical to your own consistent personal development.

Below are the 4 ways I allow myself to embrace discomfort and challenge myself daily, yet still be energized, focused and productive in the rest of my life.

Nutrition
Working out intelligently
Physical Recovery
Mental Recovery

1. Nutrition

Your body is what you make of it. If I were to eat crappy food, I would produce crappier results. It would be completely and utterly counter intuitive to pushing my body to new heights. Instead I fuel my body in ways that allow me to produce at a high quality at all times.

Here is the best way to do this…

DO NOT EAT SPORADICALLY

My daily routine, is exactly that, a routine. Sporadically picking what I’m going to eat and expecting to complete 1 workout effectively, let alone 2 or 3 workouts a day efficiently would be ignorant of me to think so.

Having a routine creates certainty. And certainty creates enthusiasm, momentum, and ultimately RESULTS!!

BENEFITS of knowing what foods are going into my body:

Allows my stomach to get used to the foods that I am eating
Allows me to be fully educated with how many CALORIES I’m taking in. Eating sporadically would not only jeopardize a healthy assortment of nutrients, but I would be compromising how well the foods are going to fuel me for my next workout or for the rest of the day
Protects me from losing sufficient muscle mass.

Side note: If you are serious about results, STOP GAMBLING ON YOUR RESULTS!

Know what you’re burning & know what calories your body needs to perform and look the part

Because I still incorporate resistance training 4-5 days per week, on top of my Triathlon and Ironman training as of right now, having sufficient amount of healthy calories is of upmost importance. Not only do I want to maintain my muscle mass for personal fulfilment, but I want to have the glycogen stores for the next day’s workout.

On average I am working out twice per day, sometimes even three. And this is amidst a full time job.

Eliminating uncertainty behind my diet, helps me focus on my workouts, remain a top performer at work and allows me to escape on my down time. The less I have to think about, the more efficient I am in the areas that really matter to my success and fulfillment.

Uncertainty with your diet

…is a great way to hit training plateaus, feel lethargic, and lose the strength your body needs to perform at an elite level.

2. Working out Intelligently

In terms of working out, I am doing a lot of activity. A lot.

Like I mentioned previously, some days I can be up to 3 workouts within an 8 hour period, due to my work schedule. Not ideal, but necessary with my schedule.

RESTING THE BODY

One thing to make clear is that I understand and completely advocate rest. The body needs rest to replenish and recover. This is no secret. The good news is that working out is a science. And I love to experiment to find out how my body can withstand hours of physical activity, efficiently, while still giving my body the time to grow and produce high level results.

Understanding the body

The way I do this is by having the knowledge of what muscles are being activated during longer aerobic activities like running, and what muscles are being activated during strength training, swimming or kickboxing. That is how I am able to work out, but not run into muscle fatigue for the next day’s workout.

I am very aware of not overdoing any aspect of my body. For example on Tuesdays during Month 4 of my challenge, I kick box, swim, and do resistance training all within an 8 hour time frame. Each workout is focused on different muscles and phases (endurance, resistance, fast twitch movements etc.).

Example:

Tuesday-Wednesday Training Split

Tuesday: Kickboxing is more technical and involves a shorter bursts of endurance work, where an hour of swimming for the most part is testing my aerobic capacity; resistance training is where I tear the muscle, in order for it to grow bigger, stronger and more explosive.

Wednesday: The following day, I simply swim, and maybe kick box. Not a lot of damage done, more of an active rest day. My body feels great, and is ready for Thursday’s resistance training workout, and swim.

There’s always a plan behind what looks like my madness.

Do not max out everyday

There are times to really push your body to new heights, and there’s other times where moving the body in a very controlled focused manner over a 30-45 minute period, is just as sufficient. Moving the body is never a bad idea, especially when you take the time to educate yourself and come up with a solid plan that incorporates both pushing your body into states of discomfort while also giving it a chance to recover and perform at a high level when actually needed.

***I’ve been working out for over 15 years CONSISTENTLY (No longer than 1 week off). I know, what’s wrong with me!? Due to this consistent behaviour I have conditioned my body to absorb punishment more effectively. This type of conditioning takes time, but we are ALL capable of achieving high levels once we educate ourselves, and implement consistency.

Making Progress – YOU CAN’T KEEP DOING THE SAME THING. Have Fun & Mix it up!!

In regards to making progress, it’s about training with phases, and working on specific areas of improvement.

Phases are typically broken down into a building phase, strength phase, endurance phase and a peak phase. Doing purely strength, or purely endurance training non-stop is a great way to plateau and stop seeing progression. This is one of the most common killers of consistency in all areas of life. As soon as we go a few weeks or a month without seeing improvement, we get discouraged and convince ourselves to skip sessions and ultimately stop investing our time towards our goal.

My advice, get help. Hire a trainer or coach, and educate yourself on how to prevent yourself from hitting these training walls. Exercise is a science. Have fun experimenting, but always have a game plan during your training routine. Investing in knowledge is the most secure way of accomplishing your goals.

Exercise Types:

Aerobic: Longer, slower state of working out (swimming at moderate pace; marathon running); you will gain an increased VO2 Max i.e. aerobic capacity (oxygen levels)/increased endurance

Resistance training: Specializes in muscle contraction in order to increase muscle development; strengthen the muscle; increase muscular size and endurance

HIIT training: High intensity interval training, is described as performing an anaerobic exercise at a high intensity for a shorter period of time (punching a heavy bag non-stop for 1 minute, resting 1 minute, repeat).

3. Recovery

Now the fun stuff!

Resting the muscle, and stretching is just as important as building it, believe it or not. If my muscles and joints are tight, inflamed or injured, I will never be able to keep up with what my body wants to produce. And with all the training I’m currently doing over my 365daychallenge, I’m certainly at a higher risk of injury and over-training. Therefore, my recovery process is extremely important.

Foam Rolling:

Foam rolling sucks, but it’s great for you. Foam rolling allows you to really open up the fascia, and relief tightness, tenderness and pain in specific muscles and joints. Think of foam rolling as a deep tissue massage; these tend to be uncomfortable, because they’re breaking that fascia tissue (our bodies’ connective tissue) to get rid of any knots, tightness, and relieving possible inflammation.

Using a lacrosse ball, a material that is very dense and solid, helps a great deal to get into the areas that really need loosening up. Just remember, being in pain for 3-5 minutes while foam rolling beats being in pain during a workout or worse being sidelined with an injury.

Foam rolling 1, be injured 0.

Stretching:

Stretching isn’t the sexiest thing about exercise, but it’s fundamental in improving performance, and injury prevention. When your muscles are sore, tight or inflamed, you cost yourself the next day, week or month of training. Not good for your goals.

Stretching allows your muscles to repair from the stress you created during an hour of swimming, 2 hours of running, or from the 45 minutes of resistance training you just did. Without stretching, you will easily mentally check out for the next days scheduled workout and halt any momentum you created, which is vital to achieving long term results. Prevent this before it happens, and keep the momentum going by taking the time to recover properly after your workout.

Invest in Professional help if needed:

Investing in professional help, like a massage therapist, physio, or chiropractor can be a phenomenal decision for a lot of people. Understanding the body to such a high extent is virtually impossible unless you’ve studied it for years. That’s what professionals get paid to do. Paying someone to help tweak your body every now and then isn’t just a smart move, but more than likely a necessary one in terms of long term success.

TYPES OF STRETCHING

Static Stretching: Post workout is all about static stretching (30 sec-1 minute holds); this allows the muscle to lengthen and repair.

Dynamic Stretching: Pre-workout is when you want to open up the muscle in a much more explosive, “dynamic” fashion, which is where the name dynamic stretching comes from i.e. leg swings, arm circles, high knees, butt kickers etc.

***Dynamic stretching helps increase our bodies range of motion for the workout we are about to do. Whereas static stretching allows our muscles to loosen, expand and recover for the next day’s workout. Both are critical for injury prevention, muscle development and performance.

4. Mental Energy

In terms of mental energy, I try not to overthink too much of what I am doing… says the guy with a million ideas.

I have a lot on my plate, but I’ve learned that worrying too much about it, won’t help the situation and certainly won’t help my emotional state of mind. Worrying about the unknown, at a time where you can’t do much about it, is a recipe for mental exhaustion.

Setting up a Routine

For me, it’s setting up a routine of when and how I will produce my content; from videos, to interviews, to speaking engagements, to blog posts, to photo shoots, to training, to fund raising, to marketing, and the list goes on, and on. Making a set routine and allotting a period of time to work on these tasks keeps my mind focused on the assignment at hand, and keeps me efficient with my time.

Support System

Thankfully, I am growing a team around the ‘brandonrynka365 day challenge’ who have started helping me with my challenge by taking on responsibilities they excel in. This allows me to focus on quality over quantity. And any time an idea pops in my head, I write it down in my notebook, bring it up with the crew via text or email, and we set a time to brainstorm about it during our designated meeting time.

Having this sort of support system is critical to one’s success. This goes for any aspect of our life: personally, professionally, financially etc. Going it alone will get overwhelming. Having other people’s fresh perspective and insight takes the unnecessary burden of needing to know all the answers off your back.

Engage in reciprocity

Use the skilled people around you as an asset, and reciprocate this behaviour when needed. It’s not always easy to find people that you trust, or have full confidence in, but when you do, it’s important to let them do their thing, show them and tell them how grateful you are and give yourself a chance to re-energize by escaping into the small joys of life like watching a good movie, hanging out with friends and relaxing worry free.

By having a great team and family around me, I am able to focus on my challenges, help inspire others more efficiently and allows me to fully charge mentally, as well as physically for my daily training.

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Understanding COSC Certification and Its Importance in Horology
COSC Accreditation and its Rigorous Standards
COSC, or the Controle Officiel Suisse des Chronometres, is the authorized Switzerland testing agency that attests to the accuracy and precision of timepieces. COSC certification is a symbol of excellent craftsmanship and trustworthiness in chronometry. Not all timepiece brands seek COSC validation, such as Hublot, which instead sticks to its proprietary demanding criteria with movements like the UNICO calibre, attaining similar accuracy.

The Science of Precision Chronometry
The core system of a mechanical timepiece involves the spring, which delivers energy as it unwinds. This mechanism, however, can be susceptible to external factors that may influence its precision. COSC-certified mechanisms undergo strict testing—over fifteen days in various circumstances (five positions, three temperatures)—to ensure their resilience and reliability. The tests evaluate:

Mean daily rate precision between -4 and +6 secs.
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For timepiece enthusiasts and collectors, a COSC-validated watch isn’t just a piece of technology but a proof to lasting quality and precision. It symbolizes a timepiece that:

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Historic Context and the Development of Chronometers
The concept of the timepiece dates back to the need for exact timekeeping for navigational at sea, emphasized by John Harrison’s work in the eighteenth cent. Since the formal establishment of COSC in 1973, the validation has become a benchmark for assessing the precision of high-end watches, sustaining a legacy of superiority in watchmaking.

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