That that that that don’t kill me…
Can only make me stronger…
I need you to grab that empty bench now…
‘Cuz I can’t wait much longer…
– Kanye (probably)
If you wish, you can grab the N.W.A. Newsletter Playlist on Spotify here, all of the songs that have been featured in the newsletter are on the playlist.
Happy Friday, Coach J here from Anyman Fitness – and welcome to the latest edition of The N.W.A. Newsletter.
Each Friday’s N.W.A. Newsletter will have 3 parts:
- A Nutritional Tip to help make your diet healthier and easier to stick to.
- A Workout Tip to help make your training sessions more effective and fun.
- An Attitude/Mindset tip to help you strengthen your greatest asset – your mental toughness.
I will also give you my single favorite piece of social media content from AF over the past week and link to it on either Instagram or Twitter.
Without any further ado… let’s get started, shall we?
N.W.A. Nutrition Tip Of The Week
Since you’re in our community, you might already know this, but the “general public” still gets fooled on a regular basis…
We had a new member of our community post in our Facebook Group last week – here was her post:
It’s so wild to me that the idea of “starvation mode” still exists – part of me wanted to snarkily answer “Tell them 2003 called and it wants its nutritional myth back!”
But I suppose that would be unprofessional…
I just don’t get how this crazy myth keeps being spouted. Every time I see or hear about people saying this, I roll my eyes and say “Really? This AGAIN? Come on now…”
The idea that eating too little will cause you to “hold onto fat” or “gain fat” is just so silly.
Think about it – have you ever seen a picture from a concentration camp from World War 2?
Or pictures of some of the poor, 3rd world countries where people are actually starving?
How many obese people do you see walking around in those pictures?
What about anorexics who are rail thin? Would you ever tell them, “Hey, you’re doing great, if you keep eating almost nothing, you’re BOUND to gain weight! Keep it up!”
No, of course not… because that would logically make zero sense.
If your dog was overweight, would you ever say, “Hey, Rover is getting a bit chunky here. We need to be careful and keep feeding him a LOT of food, or he’ll go into “starvation” mode and gain even more weight!”
I’m sure you wouldn’t…
The posed question above also brings up another good point – everyone thinks they know everything about nutrition.
It’s a funny thing, since everyone eats, it seems like everyone thinks they’re an expert.
After we assured this person starvation mode was a myth, Scott gave her the best advice possible for her situation.
Here’s what you do when someone interjects their opinion about YOUR diet:
“MYOFB”. I’m sure you can figure out what that means.
N.W.A. Workout Tip Of The Week
The assault bike should get more love in the gym; for most people, it’s a rarely used piece of equipment.
An assault bike is a stationary bike with handles that move back and forth independently as you pedal.
This is a picture of an assault bike:
The biggest benefit of an assault bike is it allows you to do “sprints” and push yourself to your VO2 max without risking injury.
Performing HIIT (high intensity interval training) can be difficult on the body, but it’s a bit easier if you have access to an assault bike.
First, let me explain what a REAL HIIT workout is… because a lot of people think they’re doing one when they’re really not.
A true “HIIT” workout consists of you doing 30 minutes of ALL OUT MAXIMUM EFFORT, followed by a cool down period (and then rinse and repeat).
This means a 30 second maximum effort sprint, swim, bike ride, etc.
Please understand what “maximum effort” means as well.
No, it doesn’t mean “pretty hard”, “kinda hard”, or even “really hard”, it literally means as hard as you body will allow.
There’s a good chance you’ve never done 30 seconds of maximum effort work.
I train 5-6 times per week, and it’s difficult for me to do.
Performing 30 seconds of maximum effort anything physical is brutally difficult.
The first 10 seconds is somewhat easy, but then your body starts to “relax” a bit – you can actually feel it happen. You have to resist this and push even harder – as hard as you can – for the entire 30 seconds.
If you get to 30 seconds, your lungs should be burning and your legs should feel like jello.
Fun fact: 30 seconds is actually the most the human body is physically able to move at maximum output for.
An excellent HIIT workout on the assault bike looks like this:
- Warm up for 5 minutes at a moderate pace
- Perform 30 seconds at maximum effort
- Back off and recover for 90 seconds
- Repeat this 6 more times for 7 total circuits of 30 seconds “on” and 90 seconds “off”
The entire workout takes 19 minutes, and it’s insanely challenging.
You will be SPENT by the end of it; flushed and red-faced, questioning your sanity.
If you are untrained or have never done workouts like this before, please be careful – if you start to feel light headed, back off and end the workout.
They’re that challenging.
We have this exact workout as one of our Ancillary Programs in Full Access: Anyman Fitness (group coaching).
We aptly call it “19 Minutes Of Hell”… and for good reason.
Our clients love it.
Performed 1-2 times per week, this sort of a high intensity workout will TORCH body fat and boost your metabolism in less than 20 minutes per session.
Looking for training programs and nutrition done for you?
Our community will give you all that and then some, just take a look at the hundreds of people we’ve helped.
You can get your 1st month of Full Access: Anyman Fitness for just 20 bucks at this link.
N.W.A. Mindset Tip Of The Week
Have you ever had someone come up to you out of the blue and compliment you on your physical appearance?
I recently received this text message from Sandy, one of our coaching clients:
There is no better “ego boost” than to have a total stranger give you a compliment out of nowhere.
It doesn’t matter if you’re a man or a woman.
It just flat out feels good.
And you might think that’s a vain thing to say, but I can assure you, it’s not. It runs a bit deeper than “I look awesome and everyone knows it”.
You see, fitness is the ultimate status symbol.
This is a fact for a few reasons.
First, you cannot “buy” fitness, no matter how much money you have. Sure, I guess you can have plastic surgery, pile on loads of make up, and go to “anti-aging” clinics, but if you’re not lifting weights and staying at a healthy bodyweight, that really doesn’t matter much.
People will still be able to see right through it.
You cannot “steal” fitness from a friend. No matter how much you wish you could.
There is only ONE way you can acquire an awesome body and physique: Through hard work and discipline.
There is NO OTHER WAY to make it happen.
Maybe if you’re 20 years old you can have a fit body without workout out.
But “The Wall” is undefeated – “The Wall” will hit everyone unless they’re diligently working out and eating right.
Eventually, it will catch up to you if you don’t take fitness seriously; that’s a fact.
So, if you’re out with your bathing suit on like Sandy was (who is in her 50’s, by the way…) and someone compliments your physique and asks you what you do for your workouts, you will BEAM with pride.
Because you know how hard you work to stay in shape.
You know how diligent you are with your training sessions.
You know how disciplined you are with your diet.
That takes time, effort, energy, and perseverance.
Fitness is the ultimate status symbol.
You cannot buy it, you cannot steal it, and you cannot fake it.
And if you stop, it will be taken away from you soon.
It’s more rare than luxury cars, big houses, and Gucci purses.
It’s something only the 1% of the 1% can claim.
But the good news is it’s pretty simple to get incredible results like Sandy did.
Literally all she does is use our workouts and nutrition advice in Full Access: Anyman Fitness – nothing more, nothing less.
You can check out our testimonials page here to see what kind of results you can expect from our program.
And you can get your 1st month of Full Access: Anyman Fitness for just 20 bucks at this link.
One Favorite Social Media Post Of The Week:
I wish my Dad had taught me how to lift weights and eat right.
I love the guy but it just wasn’t his thing.
I intend to fix this in my family.
Men, it’s your DUTY to be a role model and to show your kids how to live a long and healthy life.
(This week’s Favorite Social Media post comes from Coach Patrick O’Connor, one of Anyman Fitness’s assistant coaches – great post, Patrick!
Please check out his Tweet at the link below – and toss him a follow while you’re at it!)
I hope you enjoyed this edition of the Anyman Fitness N.W.A. Newsletter.
I’ll be back next week.
Hope you have a wonderful weekend.
This song never, ever gets old. The hook, the beat, the flow. It just gets me fired up, no matter how many times I hear it. (NSFW – lyrics)