Hey RCF fam. I want to touch briefly on one thing. The HARD thing. Lately, I’ve been having to step up my game in school, work, fitness and recovery, and that all includes doing the hard thing. BUT we go through trials of long periods of studying, extra hours in projects, a tough workout, a cold plunge, you name it because there is an end state in mind. It’s to be better or any verb with an -er at the end. I want y’all to think of one or two -er statements that you want to be and decide for yourself if doing the hard thing is worth it to you. Is having more energy, confidence, and free time worth it to you? Is fitting in your clothes, enjoying your meals, and having extra money worth it to you? This all requires some back end work and developing a skill (doing the hard thing) so that we have the thing that everyone wants: FREEDOM. WE CAN DO HARD THINGS! Let’s get after it! -Alex

Curious about cold plunging but not sure if it's right for you? Cold exposure can be a powerful tool for fitness enthusiasts, especially beginners, but it also comes with some challenges. Before you dive in (literally!), here’s a quick look at the pros and cons to help you decide if it’s the right fit for your fitness journey. Cold plunging offers some pros and cons when it comes to building muscle and fat loss. On the plus side, cold exposure can increase metabolism, aiding in fat loss by triggering thermogenesis. It also helps reduce inflammation and muscle soreness, promoting faster recovery after workouts. However, cold plunging right after strength training may blunt muscle protein synthesis, which is vital for building muscle. For optimal results, it’s best to use cold plunges on rest days or a few hours after your workout to support both fat loss and muscle growth. Pros: Enhanced Recovery: Cold plunging reduces muscle soreness and inflammation, speeding up recovery after workouts. Perfect for those just starting their fitness journey. Boosts Circulation & Energy: The cold exposure improves blood flow and increases alertness, giving you an energy boost! Metabolism Kick: Cold exposure triggers thermogenesis, which can help burn more calories, aiding fat loss. Cons: Initial Shock: The intense cold can be hard to handle at first. Gradually building tolerance is key. Temporary Tightness: Cold plunging may temporarily reduce muscle flexibility, so ensure you warm up before strength training. Monitor Duration: Prolonged exposure can be risky. Start with 1-2 minutes and increase gradually. Mind Over Matter: Mental resilience is required, but over time, it can be a powerful tool for building discipline! Begin slowly, listen to your body, and enjoy the benefits while avoiding potential pitfalls. Happy plunging!

Most if not all of us will rest on Sunday or take it as an active recovery day. I like to add a little mindfulness to my Sunday by contemplating what I want to accomplish in the upcoming week. Gym goals, work goals, family plans, etc. It just helps me be present and thoughtful going into the week. Anyone else do that? Give it a try!

For years, I struggled with running—pushing through shin splints and other injuries. Like many, I was told to just “run faster and harder,” which only led to more pain. But when I discovered the MAF180 Method, everything changed. Suddenly, I was running injury-free, enjoying the process, and improving my endurance without the pain I once thought was inevitable. The MAF180 Method, developed by Dr. Phil Maffetone, focuses on training your body to burn fat for fuel rather than carbohydrates. By doing this, you build a stronger aerobic base that allows you to run further, faster, and longer—without injury. Let’s dive into how you can use this method to transform your running! What is the MAF180 Method? The MAF180 Method centers around running at a controlled heart rate that keeps you in your maximum aerobic zone. This means running at a pace where your body is burning fat as its primary fuel source. Over time, this builds endurance, improves efficiency, and prevents injuries. The key here is that you have to run slow to run fast. By staying in this heart rate zone, you're avoiding the stresses and breakdowns that happen when you push yourself into anaerobic zones too often. How to Calculate Your MAF180 Heart Rate To find your target heart rate (HR), follow these steps: 1. Start with the number 180. 2. Subtract your age from 180. For example, if you are 40 years old, you would calculate 180 - 40 = 140 beats per minute (bpm). 3. Make adjustments based on your health and fitness level:Subtract 10 if you're recovering from illness, surgery, or have a major health issue.Subtract 5 if you’ve been injured, are inconsistent in training, or are just getting back into it.No changes if you’ve been training consistently for up to two years without major issues.Add 5 if you’ve been training consistently for more than two years without injuries or setbacks. Your result is your maximum aerobic heart rate—the HR you should not exceed during your runs. This is where your body will efficiently burn fat for fuel and build a solid aerobic base.

What's up RCF fam! give me the throwdown: 1) one way we're taking care of ourself today 2) what are we doing to take care of ourselves this weekend? Plan ahead so the weekend can be meant to relax and enjoy -Coach Alex