First Fitness Friday Newsletter- 9/17/21

Welcome to the first-ever newsletter!

Thank you so much for joining the mailing list.
Here are the top findings from this week

• Fitness- I've been working on endurance training in preparation for an upcoming half marathon and obstacle course race. My program to prepare for the event includes weekly track speed sessions, hill intervals, and one longer endurance run each week. I've found that having this variety of training in the different facets of running has been a game-changer for my overall performance. Yesterday's workout included the following intervals on the track (highly recommended). Huge shoutout to the Nike Running Club for this workout.

  • 2x200 m @ mile pace

  • 600 m @ 5k pace

  • 200 m @ mile pace

  • 400 m @5k pace

  • 600 m @ 5k pace

  • 200 m @ mile pace

  • 400 m @ 5k pace

  • 2x200 m @ mile pace

  • 2 min recovery after each interval

• Nutrition- Optimizing intake based on genetic profile: A few years ago I sequenced my DNA with 23andMe which provided insights and discoveries regarding my health and genetic predispositions. If you are looking to take things to another level, I'd recommend further analyzing your genetic information with a service called Promethease. I dove back into my reports this week and found that I can mitigate a 3.6x likelihood of side effects with a medication I take by simply adding a daily supplement to my morning vitamins. This database and the discoveries associated are truly eye-opening. If you decide to do the report, let me know what findings are impactful for you.

• Recovery- While it's not an active recovery, season 2 of The Morning Show just aired today on Apple TV+ and I'm a fan! I watched it on Friday morning and paired it with the couch stretch which was a perfect combo. Streaming "Show Hole" and tight hip flexors be gone!

• Business- I finally picked up The E-Myth Revisited from my bookshelf and can't seem to put it down! If you are looking for an incredibly accurate representation of the reality of being an entrepreneur I highly recommend this read. The narrative structure and phasic layout of stages that every small business goes through make it an easy and insightful experience.

• Thought for the Weekend

  • What activity do you need to do to best take care of yourself this weekend?

I appreciate you, thanks for reading, and until next week,

Take care of yourself,

- Shiloh