Virtuosity Mission: Week 2 Recap and Key Takeaways!

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WEEK 2 RECAP and KEY TAKEAWAYS

Friends,

I​ sent an email out yesterday asking "HOW YOU DOIN". I'm glad so many of you reached out either leaving me a quick sentence telling me you were "GREAT" or a more detailed note asking for more guidance pertaining to our 4 pillars around SLEEP, NUTRITION, MOVEMENT, and MINDSET. One person shared that they had all intentions of starting the Mission with us on Day 1 but then life threw a curveball and they had to go tend to a family emergency. The best part about the message was that instead of throwing in the towel they chose to start their Day 1 on our day 15 realizing that there doesn't have to be an end to this work. Again, my intention is that we continue together on this mission beyond Day 28!

There was a reoccurring theme in the messages I received yesterday, so I decided to offer a recap below of our key takeaways which I know will help the majority of us. Have ​a kick-ass Sunday and be sure to follow the sleep guidance below for tonight!​

SLEEP (10-3-2-1-0): If SLEEP is one of your main pillars of focus then you MUST read this article and never forget these key numbers and what they represent: 10-3-2-1-0 are Five Numbers To Remember For Lulling Yourself Into A Deep, Restorative Slumber! https://bengreenfieldfitness.com/article/sleep-articles/10-3-2-1-0-sleep-rule/


​EAT: ​NUTRITION WEBINAR: More Than Macros - Secrets to creating a nutrition plan to look good AND have the energy to train and tackle life? The truth is, calories and macros do affect your body composition and performance - but they’re not the only thing that matters when it comes to a nutrition plan you can sustain for life. In this free webinar, Marcus Filly will show you exactly how to calculate your intake needs - and what else to do in our Three Phase Approach to avoid short-term fixes that don’t last for the long haul. Now, ideally, you review this webinar, maybe try some things out on your own for a bit and then request to work with either Tiff or Jess to get a true customized plan for YOU. ​If you're needing help with your food, are completely lost on what you should be consuming for your health goals, or just need a coach then please consider working with our Nutrition Coaches! I just got my own customized plan from our Coaches and just started tracking today on myfitnesspal. With my personal goals, I have some work cut out for me but I know this is not a sprint and I'm grateful I have Tiff and Jess as my nutrition coaches so I can stay on track. https://youtu.be/x6PtH-db2MI

MOVE: THIS IS OUR FOCUS FOR WEEK 3. Listen to your bodies. If you are stressed/anxious then maybe a 60min brisk walk is what you need. Always remember that you don't have to go for the GAINZ or HAM every time you attend an in-person or ZOOM class. You need to listen to you and what your body is saying in the moment (your mind will want to fight what your body is telling you and that is when we get injured and these are the moments when "adulting" is typically ignored). We emphasize this all the time. A week ago I tweaked my back picking up a kettlebell (the wrong way). Instead of leaving my training session I just adjusted to it. I knew it was important for me to keep moving but I had to change up quite a bit in my training routine to accommodate my pain level. Mobility became my focus vs. high intensity/plyometrics. I'm so glad I listened and adjusted mid-way through my session. I luckily also had Dr. Jill just down the hallway who happened to be available to help me out. God bless our partners. Long story short... your focus this week is to schedule out all your indoor/outdoor training sessions in advance and DO NOT LET LIFE GET IN THE WAY OF YOUR SELF CARE AND THE TIME YOU CARVED OUT FOR YOUR MOVEMENT!

Recap- this is the SPINAL HYGIENE routine I do every morning while the coffee is brewing: https://youtu.be/GzavQR-8T1M

MINDSET: The final week of our Mission will focus on mindset and managing self! This will be a very special week highlighting Coach Josh Monday-Friday at 8 am on ZOOM with his daily movement, mindset/meditation/journaling routine. Don't worry. A recorded version will be available daily if you can't make the live class!

Molly Kieland