Member Newsletter
Quarter 2 2023
The REAL Path to Success
KPF Family and all our friends, this is what the path to success looks like.
You’re going to make progress. Then you’re going to backtrack ALMOST to zero again. Then you’ll make a bit more progress, and then you’ll backtrack ALMOST to the point you were last time. Progress, backtrack; progress; backtrack. Gain weight, lose weight. Get 20 unbroken push-ups, and fall to six again.
That does not mean you stop, YOU HAVE TO KEEP GOING! Every time you loop back, you won’t go quite as far back as before. The loops get smaller.
One thing you will start to notice and part of “habit stacking,” is not backtracking quite as often as before. One day when you are accessing your progress, there is that ah-ha moment: “Wow, I’ve gone 6 months without gaining any weight and have improved my strength.” And when you have little bumps, thinking this way will help you keep your perspective.
“Find your best” and “Stay in your lane”
We love these phrases because it reminds you that while problems will never go away, they get smaller in magnitude and less frequent over time. Your mile run time was 8:17 but now it is 8:37. Bummer. At least you can still run a mile!
Many people get stuck in that first loop of fitness forever: try something, make progress, and fall off. Sometimes their programs, diets, or tricks are unsustainable. Sometimes they’re boring. Sometimes they just don’t work. Sometimes results are not instant, but a slow cooker.
But usually, after six weeks, you are a bit further along than you think. And even if you fall off, the fall won’t be ALL the way back.
Maybe after a hard month of traveling, kids’ school activities, eating, drinking, and resting you’ve fallen backward. But you are still a part of the Factory Family. You can still show up. You haven’t lost your touch. And next year, when you fall back again, you’ll be even further ahead. You’re building a margin for lapses.
If for no other reason, go to the gym today because today’s problems are slightly less horrible than last year’s problems.
Nutrition
Struggling to decide what's for dinner?
Overwhelmed with options and don’t know what to cook?
So, is “let's just go out to eat” the solution?
A little meal prep tip to help on the nights you are struggling with options: Create / keep a binder or a photo album on your phone of your favorite meals/recipes.
Print out, photocopy or screenshot your favorite recipes and put them into plastic sheet covers in your binder or in the specific photo album. Create tabs to help with organization. When it comes to making healthy, quick, delicious meals Your Favorite Meals Binder/Photo Album is a great tool to have.
Print out the recipe here and keep it for your personal recipe book!
Training: Try This!
Try this simple but effective Strength and Conditioning session that requires no equipment.
How does it work: Set a clock for :30 seconds and complete as much work as possible. Rest for :30 seconds then move to the next exercise. Continue this pattern for the duration of the workout.
Visit our Youtube page for an exercise library of thousands of demos!
Hand Release Push Ups
High Plank + Toe Touch
Squat thrust
Jump Squats (Air Squats for modification)
Run
Wall Sits
Complete 6-7 sets.