Newsletter · July 24 2022 ·

Hello all,

Welcome to the latest edition of The Vitality Newsletter. This week I want to discuss mission statements. A mission statement is an action-based statement that declares the purpose, objective, and goals of a person or organization. Mission statements are not limited to companies, although you can have a mission statement for various areas of your life, including your relationships or family. The goal of a well crafted mission statement at any level is to define what you stand for, your core values, and how you want to embody them. One of my favorite quotes is, “he who has a why to live for can bear almost any how.” Understanding what personal success and fulfillment look like for you helps you hone in on what’s important and eliminate what’s not. You become beholden to your own standards and values without needing approval from others. This provides clarity and direction that allows you to live a purposeful life. What do you value? What do you stand for? How do you want to live each and every day? These are the questions that will help you define your mission. Once the mission is set, whether in your relationship, organization or your personal life, the only thing left to do is go live and embody it. 

Movement 

Minimal Effective Dose (the smallest input required to achieve the desired outcome)

  • Emphasis on a healthy balance and consistency of movement/training.
  • Keeping it simple and straightforward.
  • “Always something” instead of “All or Nothing.” 
  • Training hard enough to elicit a response but not leave you debilitated.

Nutrition

My Favorite Cruciferous Veggies 

  • Cauliflower
  • Cabbage
  • Kale
  • Bok choy 
  • Broccoli (and Broccoli sprouts)
  • Brussels sprouts 

Benefits: Cruciferous veggies offer a wealth of benefits and are rich in vitamins, minerals, phytonutrients, fiber, and omega-3s. 

Recovery

CO2 Tolerance Test (an easy way to gauge how well you respond to stress)

  • Take four full breaths (this needs to be completed nose-to-nose); these should be controlled breaths.
  • At the top of the fourth, inhale (fill your lungs as much as possible), and start a timer. 
  • Then exhale as slowly as possible (from your nose). 
  • Stretch out the exhale for as long as possible. It helps close your eyes so you can more effectively stay relaxed.
  • Stop the timer when your air runs out or you feel the need to inhale.

Results: 

  • >80 seconds –> Elite. Reflects an advanced pulmonary adaptation, excellent motor control, and low arousal.
  • 60-80 seconds –> Advanced. Reflects a healthy pulmonary system, good motor control, and relatively low arousal.
  • 40-60 seconds –> Intermediate. This range generally improves quickly with a focus on CO2 tolerance training.
  • 20-40 seconds –> Average. Moderate to high arousal state. Breathing mechanics need improvement.
  • <20 seconds –> Poor. Very high arousal and stress sensitivity.

Lifestyle 

Habits Loop Breakdown 
A habit loop is a neurological loop that governs any habit. The habit loop consists of three elements: a cue, a routine, and a reward. (James Clear, the author of Atomic Habits, lists his habit loop as a cue, a craving, a response, and a reward).

  • Cue (the trigger that tells the brain which routine/response to use)
  • Craving (anticipation of the reward powers the habit loop)
  • Routine/Response (the physical, mental, or emotional behavior that follows the cue)
  • Reward (the positive feedback that closes the loop and tells the brain that the routine/response works well)

Check out The Power of Habit by Charles Duhigg and Atomic Habits by James Clear for more information on how to build and break habits in your life. 

Book Recommendation

The Power of Habit by Charles Duhigg and Atomic Habits by James Clear

Podcast Recommendation

High Performance Podcast by Jake Humphrey and Damian Hughes

Things I’m Trying

CO2 Tolerance Test: Each morning after waking up, I try to do a CO2 Tolerance Test first to gauge my recovery. I match this with my Oura ring data (sleep, readiness, etc.), Apple watch data (activity, steps), and my subjective feelings to get an overall picture of my recovery. 

Kyle’s Quote Of The Week

“Motivation flows when actions shows.” 

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