Welcome to your weekly boost of growth and inspiration! Whether you're working to lift heavier, live healthier, or become the best version of yourself, you've found the right place. Every week, I'll be sharing tips, stories, and lessons from my own journey here at Athletic Kulture and pursuing self-improvement. Let's make the journey of growth exciting, engaging, and something to look forward to.

The Roundup

Three interesting articles I found over the week. Check them out, or skip to this week’s easy win!

This week’s easy win: The 60-second morning routine

Did you know that having a consistent morning routine can increase your productivity by 25%?

This week, we will focus on the first 60 seconds after getting up, or at least after you're done in the bathroom.

Everyone always tells you to drink a tall glass of water right when you get up.

This is fantastic in theory and so goddamn dull in practice.

The important thing here is that boring things are forgotten, and forgotten things don’t get done.

So, let's make it fun and make it even better.

For years, I have drank flavoured electrolytes first thing when I get up. I could 100% go without the bland water in the morning, but I honestly look forward to some acai and blueberry-flavoured electrolytes.

Now let’s take it up a notch with a good old-fashioned “Habit Stack”

when it comes to my morning electrolytes, I KNOW that I am drinking them because I enjoy it, so I habit stack.

Habit Stacking: involves linking a new habit to an existing one, using the established habit as a cue to trigger the new behaviour, making it easier to remember and maintain. - James Clear

For me, this is taking any pill-based supplement because I act like I’m about to go to war when I have to swallow more than two pills in a sitting.

Decide now what habits you will be stacking, and ditch the plain water.

Boost the big 3

1. Boost your fitness- Progressive overload works. The fitness industry seems to be coming out with some crazy new technique for hypertrophy about every 7 minutes, and most are garbage. Go ahead and switch up your training if that means staying motivated, but always know in the back of your head that progressive overload is where you will get the bulk of those juicy gains.

2. Boost your productivity- When in doubt, block it out. Time blocking is when you structure your day into focused blocks of time dedicated to specific tasks. During these blocks, eliminate all distractions and go all-in on a single task. The beauty of this is spending focused time on things you sat down and decided mattered. Time blocking is just an easy way to get into that headspace.

3. Boost your life- LET IT GO. Make a real conscious effort to align your daily actions with your long-term goals and values. Live purposefully each day, whether it’s your career, relationships, or health. Set clear goals, stay mindful of your priorities, and regularly assess whether your actions are moving you toward your desired life. If something doesn’t serve your purpose, let it go.

This concludes the first-ever issue of “The Kulture.”

I hope everyone could pull at least one nugget of helpful wisdom from this baby because I had so much fun writing it. You will be getting another one next week!

Thank you for being you. I really appreciate this fantastic and genuine community.