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

Let me be honest... when I first started focusing on my fitness, I did what most people do. I spent hours in the gym, lifting weights 5 days a week, running hard on my off days, and trying to push myself harder every single session. I thought more was better. But despite all the time and energy I poured into my workouts, I wasn’t getting the results I wanted. I felt stuck. That all changed when I discovered a more efficient, smarter way to approach fitness. In just 6 months, I lost 40 lbs, gained muscle, and improved my overall performance—all while working out less and focusing more on diet and heart-rate-based training. Here’s how I did it, and how you can too: 1. Less Time in the Gym, More Effective Workouts Instead of spending hours lifting weights 5 times a week, I shifted to lifting heavy just 2-3 times per week, focusing on pushing my muscles to failure. By doing fewer workouts, I gave my muscles more time to recover, which is crucial for muscle growth. Lifting to failure forces your body to recruit more muscle fibers, meaning you’re getting maximum results in less time. 2. Heart-Rate Based Running (MAF 180 Method) I started running based on heart rate using the MAF 180 Method. This meant slowing down my pace and keeping my heart rate in the optimal aerobic zone (180 minus my age). It may seem counterintuitive, but running slower actually helped me burn more fat. By staying in this zone, I taught my body to use fat as fuel rather than relying on quick-burning carbs. This led to increased endurance and steady fat loss—all while avoiding injury and burnout. I only did these runs 2-3 times a week, but the results were massive. 3. Shorter Workouts Both my runs and my lifting sessions were kept to 30-45 minutes each. Instead of spending 1-1.5 hours in the gym every day, I was more efficient, focusing on the quality of my effort. This made my workouts easier to fit into my busy schedule as a professional and leader. 4. Tracking Intake: Calories and Macros

"The Devil Works Overtime on the Weekend" – But Don’t Let It Derail Your Progress! Weekends can be a tough time for anyone on a fitness journey. After a long week of crushing your workouts, it’s easy to slip into the habit of taking it too easy on Saturday and Sunday. And let’s face it—the devil works overtime on the weekend! It’s when the excuses creep in, the temptation to eat poorly is strongest, and the urge to be lazy takes over. But if you’re serious about your goals, staying active on the weekend is just as important as your training days! That’s where active recovery comes in. You don’t need to hit the gym or go for an intense workout, but you should aim to keep your body moving. Active recovery helps reduce soreness, keeps your muscles engaged, and ensures you stay on track with your goals. One of the simplest ways to incorporate active recovery is by aiming for 10,000 steps a day, even on the weekend. Here’s why it matters: 1. Keeps You in Motion: Staying active helps prevent the stiffness and sluggishness that come from sitting around all weekend. Even light movement, like walking, can improve circulation and aid muscle recovery. 2. Burns Extra Calories: Let’s be real—weekends can often lead to indulgent meals. Walking and staying active can help offset some of those extra calories without the need for a hardcore workout. 3. Mental Refresh: Moving your body also benefits your mind. Walking, stretching, or even doing light yoga can reduce stress and help you reset before the week starts again. Personally, I make it a priority to hit 10,000 steps a day—even on the weekends. It’s a simple, achievable way to stay active without feeling like you’re overexerting yourself. I encourage you to do the same! Set a step goal, get outside, and keep moving. The devil may work overtime on the weekend, but with active recovery, you’ll be ready to crush your goals come Monday! 💪

If you want to build muscle, burn fat, and improve your overall fitness, hypertrophy training is one of the most effective approaches you can take. But what exactly is hypertrophy training, and how can you implement it properly to maximize your results? Let’s break it down: What is Hypertrophy Training? Hypertrophy training is designed to increase the size of your muscle fibers through consistent, targeted resistance training. It focuses on moderate-to-heavy weight with higher repetitions, typically between 8-12 reps per set. This rep range helps stimulate the growth of lean muscle mass while also promoting strength and endurance. Why is Hypertrophy Training Beneficial? 1. Muscle Growth: The primary benefit is obvious—more muscle! This makes your body stronger, more capable, and more resilient across all types of physical activities. 2. Fat Loss: Building muscle boosts your metabolism, meaning your body burns more calories even when you're at rest. So, not only do you gain muscle, but you also burn fat over time. 3. Aesthetics: Whether you want a more defined look, or you’re aiming for muscle tone, hypertrophy training helps you achieve a leaner, more sculpted physique. 4. Improved Performance: Stronger muscles improve performance in all activities—whether you’re a runner needing power in your stride or a powerlifter looking to increase your lifts. 5. Injury Prevention: A well-balanced hypertrophy routine builds strong, stable muscles, reducing the risk of injuries in both athletes and everyday life. How to Implement Hypertrophy Training 1. Rep Range: Stick to 8-12 reps per set with a moderate-to-heavy weight. The last couple of reps should feel challenging but still allow you to maintain proper form. 2. Sets: Perform 3-4 sets per exercise to provide enough volume for muscle growth. 3. Exercise Selection: Focus on compound movements (squats, deadlifts, bench press) that target multiple muscles, along with isolation exercises (bicep curls, tricep extensions) to focus on specific areas. 4. Progressive Overload: Increase the weight, reps, or sets gradually over time to continually challenge your muscles and stimulate growth. 5. Rest: Take 60-90 seconds between sets to allow your muscles to recover while keeping intensity high. 6. Frequency: Train each muscle group 2-3 times per week for optimal growth and recovery.

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!