Reflecting on past mistakes is one of the most powerful tools for personal growth. It allows you to step back, examine your actions, and gain valuable insights into your behavior and motivations. This process isn’t about self-criticism or dwelling on regrets but about cultivating self-awareness, empathy, and resilience. Why Reflection Helps You Grow […]
Reflecting on Past Mistakes: A Path to Growth and Healing Read More »
Winter is here, and with it comes shorter days, colder temperatures, and often, an unintentional transformation into vampires—completely covered from head to toe. Think about it: we step outside wrapped in toques, sunglasses, mitts, and heavy jackets, leaving almost no skin exposed to the sun. While this keeps us warm, it also limits our ability
The Winter Blues and Vitamin D: How to Boost Your Mood and Stay Healthy Read More »
Sometimes, we all face moments of heightened emotions—whether it’s frustration, anger, or simply feeling stuck. Acknowledging where you are takes courage, and the fact that you’re seeking to shift your state shows you’re already on the right path. Here are 10 practical, evidence-based strategies to help recalibrate your emotions and boost those all-important feel-good chemicals.
10 Strategies to Recalibrate Your Emotions and Release Feel-Good Chemicals Read More »
BLOCK 1 PRO (1.1) Monday HYROX Complete 4 RFT: 500m Row 15 KB Deadlifts (70/53 x 2) 20 Wall Balls (20/14) 100m Farmer Carry (70/53 x 2) -Pay attention to pace on row, stay consistent -KB Deadlifts should be heavy but done in 1 set -Wall balls should be unbroken -Go heavier on Farmer Carry if
Hyrox 12 week training Read More »
Challenge 1 12 min EMOM – Full body Min 1 – 10 calories rower or ski Min 2 – 15-20 Sumo Deadlift high pull Min 3 – 12-15 Lebert bar rows or DB bent over row Challenge 2 12 min EMOM – Full Body Min 1 – 30 KBS Min 2 – 14-18 Goblet squats
OCR academy Challenges Read More »
“Greasing the groove” Coach Graves primary methodology recommendation would without a doubt be “greasing the groove” which we will refer moving forward as “GtG”. The principles of GtG are as such, instead of dedicating a traditional workout to a given muscle group or movement, we will instead implement a set of rules or games to
Take a week 5 off – Still move and be active, and focus on nutrition Week 6 – 5 sets 13 reps 65 reps Week 7 – 5 sets 15 reps 75 reps Week 8 – 5 Sets 16 reps 80 reps Week 9 – 5 sets 18 reps 90 reps Take week off –
12 week training program week 5-12 Read More »
Warm up Lower body: 5 mins on bike or rower 3 rounds: 10 Loaded beast 10/ Cossack Squat 10/ Lateral band steps 10/ High plank to lunge with reach to the sky and elbow to the ground 15/ Forward step lunges (Keep core engaged as much as possible) Warm up Upper Body: 5 mins on
12 week Strength and Conditioning Program – Week 1-4 Read More »
If you’re not fluent with gratitude you will not be on speaking terms with happiness. Pride, traditionally regarded as one of the seven deadly sins, is often portrayed as an inner trap—a self-centered emotion that blinds us to our limitations and vulnerabilities. Jordan Peterson, a prominent psychologist, and thinker, often speaks to the dangers of
Why Pride Holds Us Back and Gratitude Sets Us Free Read More »
Life is filled with highs and lows, and our emotional reactions to these experiences are often accompanied by a powerful cocktail of chemicals released from our brains. When we face stress—whether it’s a heated argument, a tough day at work, or a sudden, painful loss—our brain releases cortisol and adrenaline, hormones that prepare our body
Finding Balance in Your Emotional State Read More »
