What’s up team! Welcome to THE METTLE MEMO.

I describe this “MEMO” as a self experiment on growth through mental health, fitness, and nutrition.

Every newsletter, I’ll deep dive into strategies, new tools or tricks I’ve learned, and share how I am eating and training.

Here’s my theory:

You do not need another talking head telling you what to do. Rather, I am going to try to live by example. I do not know your habits, your lifestyle, or your body composition. Therefore, I am not going to act like I know what’s best for you. Instead, I am going to share what I am finding to be beneficial for me, share WHY something worked (or didn’t), and be transparent about my wins and losses. With the knowledge I’ve gained from my experiences, you can then decide if you want to try it out or implement it within your day.

QUICK NOTE:

• If you’re looking for a deeper dive into ways I train, check out the breakdown of programs here

• If have any questions or inquires, feel free to drop me a line at contact@colewinarick.com

Mettle Club is a mental health and fitness club. An act of rising above what most people would call average. To have Mettle is to believe the pursuit is worth the struggle. That when, not if, you become uncomfortable, you view that as an indicator that you are just getting started. Mettle is far more than a training club. Mettle is a mindset, that when applied intentionally, you can become limitless.

The art of doing something you do not want to do, starts the challenge to become something better. Accept the obstacle, value the process, and enjoy the flow.

So, let’s get into this week’s MEMO.

This week I learned the hard way about how much time it takes to recover from a fractured femur. Ramping up running too fast + too soon = SHIN SPLINTS. Understanding the timing for yourself might be much different than what you’ve researched. Creating a timeline and a program is GREAT, but understanding that there are variables that are out of your control is even BETTER. Plan. Execute. Pivot. Execute.

Sep 24 - Injury from a hard run

Oct 28 - MRI / X Ray stated I fractured my femur and tore my labrums

Jan 3 - Got off crutches

Mar 2 - Ran outside for the first time

Today - Hip is healed! But, I ramped up running too fast and too soon, and am currently suffering from CRAZY shin splints.

Now, I am taking the time to get back on the bike, build calf and shin strength, and hanging up the shoes for another week to see how I recover.

Dialectical Behavior Therapy (DBT). This is a form of therapy that I utilize daily. Everyday there is some form of stress, that without practicing distress tolerance skills, might make me more stressed than I want to be. This week I have been focusing on a skill set called “TIPP”.

For example, when I get home from work and then receive those emails that my car registration is due, my insurance didn’t cover my MRI, my 10 am meeting just got moved to 7 am, and realizing I still need to cook and do laundry, suffice it to say, this can create stress. Utilizing distress tolerance skills can be beneficial for me by learning how to tolerate the stress more calmly. I know this will NOT get rid of the stress, but learning to tolerate the stress more calmly, will help my body reduce inflammation.

TIPP:

T = Temperature
Using something cold to decrease heart rate automatically such as splashing your face with water, or holding ice cubes in your hand.
I = Intense exercise
Increasing your heart rate for a short amount of time (10-15 minutes) is a way to again, automatically change the body’s reaction.
P = Paced breathing
Slow your breathing and breathe in for 4 and out for 6-8 seconds. Do this for a couple minutes to bring down the emotions.
P = Progressive muscle relaxation
Tense and relax each muscle group from head to toe.

Although these may sound so simple - it takes a little practice and are freaking EFFECTIVE. At the end of the day, practicing TIPP cannot hurt, and I find it beneficial.

BLOODWORK! I recently received my bloodwork back and realized there are opportunities to grow.

My Vitamin D levels were okay, but could be stronger, recognizing that I need to stay consistent with my Vitamin D3K2 supplement.

Drinking too much water? Yes and No. Yes, I drink about 1-2 gallons of water a day, but I am realizing that drinking this much water, may flush out electrolytes from my body. Focusing on using more sodium, magnesium, and potassium throughout my day will help keep me at stable levels of electrolytes.

Protein. My protein levels were slightly low for my output. I am now adding another ounce or so to my meals.

Below are some pictures and information from the past week that I enjoyed cooking/eating. Recently, I have been more focused on a diet that is higher in fats and less in carbs. The rationale behind this is the more intense cardio I do, the more starchy carbs I want. Starchy carbs are the slow releasing carbs, not the quick (simple) sugars you find in honey, candy, dates, etc. Simply put: Running More = More Starchy Carbs, Running Less = Less Starchy Carbs. When I am running, I want those complex carbs to top off my glycogen stores in my cells to give me the energy I need during the longer runs (or other forms of long cardio).

The first meal I eat, is after training fasted in the morning. That is the “starchy carb” meal. This is almost every time, Kreatures of Habit “Meal One”. Protein Oatmeal with vitamins and probiotics. Check out this link to get 10% off your order.

Then, throughout the day, I am eating red meat, chicken, eggs, or fish as my protein, a cup or two of veggies and fruits as my carbs, and 1/2 -1 avocado and/or olive oils as my fats.

This mix has been working for me and my energy levels recently, but I am eager to get back to eating more rice, oats, breads, etc. when I begin to run again.

Circuit Training has been my way of incorporating “cardio” while I cannot run as much. Implementing training that increases my heart rate, muscular endurance, and strength is a 1,2,3 punch!

xx Cole

I will be sending the memos out bi-weekly so stay tuned for more!

Use code: “TRAIN” for a 10% discount on all programs.

www.COLEWINARICK.com

DISCLAIMER:

Always consult your physician or health care professional before performing any exercise or making any changes to your current diet.

By using the material outlined in this email/newsletter, you agree you are doing so at your own risk and the author shall not be held accountable for any physical injury or any health-related issues. This email/newsletter is not intended as a substitute for the medical advice of physicians. The reader should regularly consult a physician in matters relating to his/her health and particularly with respect to any symptoms that may require diagnosis or medical attention.

By agreeing to join, I want to make it clear that this is my personal workout program. I am not a certified trainer, nor is this a training program to substitute for any medical advice of physicians. I am not a coach. This is to give you access to my personal life concerning fitness, training, mental health, and my diet.