👋 Hey. Welcome to issue #79 of The Everyday Athlete Newsletter.
Update: Still no word on the Hexa Life fitness studio DA. Hopefully any day now 🤞 (p.s. hexa as in hexagon as in one of the strongest shapes, life as in lifestyle as in a holistic approach to health and fitness).
Here are my 3 favourite ideas, learns and resources to help you improve your performance this week (3.5 min read):
🌱 Nitrate for endurance (but maybe just for blokes)
In newsletter #29 I wrote about the benefits of nitrate.
It's one of only five performance supplements backed by the International Olympic Committee.
Shown to increase endurance performance by up to 25%.
But when we pop the hood, we find it’s male-dominated research…
Recent studies have found nitrate supplementation may actually worsen performance in females.
- This study in the Journal of Applied Physiology found nitrate improves endurance/economy in males but not females
- Another study in the same journal found it decreased performance in females by about 10%
Admittedly it’s only two studies. So something you may have to test for yourself.
But it highlights the lack of female research in the health and performance world.
Fortunately, it is changing.
The wearable company Whoop seems to be leading the way. Get up to date with it all in this episode from their podcast.
📱 New app: Atoms
James Clear is the author of NYT Bestseller Atomic Habits.
And he just released a new app called Atoms – to help us track and build better habits.
Don't let the app store rating fool you (mostly from beta app days). It's quality.
Step-by-step instructions to create the right habits. Notifications to remind you to do it. And gamification to make seeing progress rewarding.
If you've ever struggled to build a new habit, this is the most practical way I've seen to help you do it.
Only available on ios at the moment. Give it a spin here.
🏊♂️ Grant Hackett’s success formula
This is a quality recent podcast with Grant Hackett 🐐
From listening to his story, we can piece together his ingredients for success...
1. 🎯 Focus
At 13, he was swimming, doing surf life saving and playing rugby league.
But he realised if he wanted to go to the Sydney Olympics, he had to cut his other sports and focus on swimming.
At 20, he swam to Olympic gold in the 1500m.
2. 📆 Consistency + ♻️ Persistence
His answer to one piece of advice that’s seen him through:
“Consistency. And not giving up. People don’t do the boring stuff on their bad days.”
It seems like nothing, but 0.1% is a lot over years and years.
There it is:
🎯 Focus + 📆 Consistency + ♻️ Persistence
Pretty good formula.
(thanks JM for the rec)
💪 Wanna upgrade your health and fitness by 10% in 8 weeks? Learn more about working with me 1:1 here – 3 spots left at this price (it's 75% off).
That's it!
Have a great weekend 🤙
Matt
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The Everyday Athlete Newsletter is not a licensed health service and is not a substitute for professional health advice, treatment or assessment. The information given in this email is general in nature, written for a specific audience. If you’re struggling, please see a healthcare professional.
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