Saturday Steel : Forging A Better You
Welcome to this month's "Saturday Steel" - where we focus on forging ourselves into better versions, much like the process of forging steel. As we delve into February, let's explore some tips on how to get the most out of our mobility practice (and a great option for increasing shoulder mobility) as well as some thoughts on how to cultivate a mindset that bestows Resilience Superpowers.
🐙 Mobility Tip: The Pump Technique
We've been having lots of conversations about the importance of shoulder mobility in our recent classes and private sessions. An excellent way to enhance mobility without the need for any equipment is through the 'Pump technique'. Why is shoulder mobility important? Having the shoulder strength and mobility to get up from the floor or to put a heavy suitcase in the overhead compartment of a plane is crucial for maintaining independence as we age and for athleticism at any stage of our lives. Overhead shoulder mobility also allows us to safely progress in our strength practice, for example in military presses and getups; if we don’t have the mobility to put a weight overhead, we cannot safely build strength and stability in that position yet!
Treat your mobility practice like your strength practice to see faster, more permanent results
Remember, mobility is the combination of flexibility and strength. We want to be flexible enough to tie our shoes without pulling a muscle and strong enough to help a friend move their furniture. To improve your mobility effectively, treat it like strength training or a healthy nutrition habit.
An effective strength practice is data driven, has a clear starting point and a well-planned program of appropriate movements to progress through with consistent effort. Likewise, with a nutrition routine, consistent execution of a well-thought-out habit that intentionally relates to a specific goal makes change happen more reliably. It is helpful to approach our mobility in the same way.
Decide whether you're aiming to maintain your current level of mobility or improve it. If it's improvement you're after, focus on consistency of practice as well as gradually owning more challenging progressions of the skill, having ways to identify progress as it happens.
Examples of progressions for shoulder mobility & resilience:
Pump —> Eccentric Pushup Transition —> Judo Pushups —> Reverse Judo Pushups
Bodyweight Hanging for time —> Scapular Pull-Ups —> Gentle side to side oscillations —> Single-Arm Hangs
In our most recent Community Day, we explored the pump & finding the right variation that best fits your needs. We are having another Community Day on February 14th at 11am (Valentines Day). Free for you, family or a date! Click the button below to register.
🌱 Nutrition/Health Habit Focus: Mindset
Mindset plays a crucial role in maintaining our course & continuing to grow over time, especially when faced with challenges. Understanding the difference between a growth mindset and a fixed mindset [Watch video here] can significantly impact the success we have in sticking to a new habit and our relationship to challenging situations. Our mindset will dictate how resilient we are to difficult situations and how much enjoyment we get from our experiences along the way!
Fixed Mindset 🔒 vs 🌱Growth Mindset
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Fixed Mindset 🔒 vs 🌱Growth Mindset 〰️
🔒 Fixed Mindset:
abilities are innate & unchangeable
Failures display the limit of my ability
Feedback points out my limitations
Challenges are to be avoided
Obstacles mean I should give up
Focus is on external metrics and destinations
Trying new things is scary because they threaten to go beyond my ability
A fixed mindset can lead to yo-yo dieting, inconsistent gym habits, feelings of being stuck, avoidance of new experiences due to fear of failure, and heightened anxiety in unfamiliar situations. A fixed mindset oriented person will find challenges frustrating most of the time and view obstacles as high stakes. A reliance on short term or fast positive results can lead to plateaus along the way or giving up quickly.
🌱 Growth Mindset:
abilities can be improved through practice & effort
Failures are chances to learn or reorient to a better direction
Feedback gives me a chance to improve & develop new systems
Challenges are exciting!
Obstacles are chances to experiment & problem-solve
Focus is on internal metrics and experiences
Trying new things is an important way I innovate & grow my skills
A growth mindset will lead to successful habit formation, a readiness to explore, and an easier return to course after any obstacles. A growth mindset oriented person will enjoy the process of growth over time, be curious along the way, jump at the opportunity to feel challenged, recover quickly or readily adjust with obstacles, and find long term skills and improvements worth the effort.
We aim to strengthen not just our bodies, but also our minds and habits, forging ourselves into the best versions of ourselves we can be. By keeping our mobility practices intentional & consistent we will enjoy quicker, more permanent results inside and outside the gym. By cultivating a Growth Mindset, we’ll continue to thrive and improve with each challenge.
Let’s stay strong and keep forging ahead!
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