Morale Monday Edition #4 😎

Happy Monday folks! A little later on the delivery today, but the morale boost is here! I hope you have all had a great day and start to your week! Let's get into it!

This Past Week

Personal Development/Mindset

I have finished the book Breaking the Habit of Being Yourself by Joe Dispenza on Audible this past week. It seems from what I've heard, you can either be really into what Joe Dispenza talks about OR you think it's all bullshit haha. However you think of it, I think there is some merit to what he talks about.

The book basically references one of his first books and mentions being a more practical guide to break the habit of being yourself and change whatever results you have in life. The premise of the book is to change your inner world (mindset/feelings), and once this is changed, your outer world will begin to reflect the changed inner world. The book is broken into 3 parts and the first two are to set up the 3rd part which ultimately talks about using meditation as a tool to put your mindset and self into an emotional state that is you in your desired future. This is of course an oversimplified description, but that is the gist of the book.

I would recommend you read it because he cites some pretty crazy research and anecdotal evidence to how his techniques work! You can't form a true opinion unless you have digested the material and practiced what is taught.

Training

Last week, I mentioned the importance of training volume. I thought this week I would share a quick couple figures to give you a guide as to what is a good idea of exactly how much to do at a given intensity.

This first figure is a guide of how difficult a certain number of repetitions is at an intensity you'll find on the left. So, if you want to do a set of 10 reps and want it to be moderately heavy, you should be in the 58-63.5% range.

This second image is a chart that is a summary of a few different professionals to give an idea of how much volume the expect at a given percentage or according to an RPE (Rating of Perceived Exertion 1-10). All the way to the right under the Prilepin columns, you will not only find how much volume you can do in 1 set at a percentage, you will also find how many reps per set is a good idea, the optimal volume in total reps, and the range of total reps to perform based on how hard you want to push. If your goal is to push hard, shoot for the upper range; if it is to limit reps for any purpose, stick to the lower end.

Again, these images are guides and you should use them as such. Is it possible to do more or less than any of the numbers in these guides? Of course. But the best way is to learn through experience. So, try things out for yourself, and make note of what you can and can't do. Either way, having a guide to help you is always a good idea.

Pop Culture

You Season 4 Part 2 came out this past week, and if you have been into the show and haven't watched the second part yet, strap in. You are in for a wild turn of events. At least I didn't see it coming! If you have no idea what the show You is, it is a bingeworthy show on Netflix, and if you are looking for something to take up your time, that show will most certainly do it!

Present Moment

Let's reflect on how your day was today. Since I am sending this in the evening this Monday, it is a great time to look back on today to set the tone for the rest of the week.

Did you have a great day? Hell yes😎 Keep the momentum going!

Did you have a slow start to the week, and maybe some same old negative emotions show up? Choose right now to end it. No matter what happened today, you get to choose to let it go; it is in the past. And if it is negatively taking you away from the present moment, it is time to let that shit go. Bring yourself back to the present, and choose better thoughts to think about right now. These better thoughts will bring in better emotions. Once you are experiencing better emotions, it is much easier to let go of the day and live in the present moment!

Future

It is finally here! The first weekend of March Madness starts Thursday, and as always, it will be time to have all of my brackets get busted💁🏼 I hope that you get to enjoy watching the tournament games as much as I do and that you have a perfect bracket!

Have a great fricken week everyone! Again, if you found this valuable and would like to share it, please do! I would be very grateful! Either way, I hope you got some value from this letter and enjoyed your Monday Morale Boost!😁

All the best,

Nick