Fitness
The Everyday Warrior Mindset: The ATTA Way (Part II)
Published
3 years agoon
By
Terry Power
This article is an installment of The Everyday Warrior series, a recurring column by retired Navy SEAL, best-selling author, and founder/CEO of ATTA, Mike Sarraille and edited by Jack Haworth, featuring advice, key interviews, and tips to live a life of impact, growth, and continual learning.
“Every step you take has brought you to where you are today. Looking back on where I’ve come from today, and I realize that all the little successes have added up to all the big ones. There is no failure because you learn from everything, and every step leads you and teaches you.” — Nimsdai Purja (former UK SBS Operator, author of Beyond Possible: One Soldier, Fourteen Peaks—My Life in the Death Zone)
It’s no mystery how empires and dynasties are built, fortunes are accumulated, optimal health is attained, or how someone has recovered from life-altering circumstances—a whole lot of success and failure. The secret to living well is understanding that success and failure are both parts of the same process. Both require the willingness to accept risk, self-discipline, and the stark realization that victories and challenges depend on each other—they are the “yin” and “yang” of progress. You learn from both.
Having this perspective and realizing life’s achievements are attained “One Step ATTA Time”—a philosophy I call the “ATTA Way”—will quite literally change your life. The ATTA Way mindset enables you to rise above life’s everyday battles and realize the personal journey we’re all on is long and requires unwavering positivity. Sustained progress can only be achieved through balance.
Only you can determine what success and happiness look like for you. As we discussed in “The Everyday Warrior Mindset: Part I,” the social media age has pinned us against each other, highlighting a false narrative while indirectly forcing us to compare our accomplishments. But social media is often just smoke and mirrors. Real victories are achieved through incremental steps that don’t show up in your newsfeed.
I assure you that I was not as strong, intelligent, or resilient as a good majority of the SEALs I served alongside. My path was long, and nothing came easy. Yet, I found a way into the top two percent of the SEAL community by taking it one step ATTA time and one day ATTA time.
The ATTA Way: Set an Intention, Plan, Take Action, Reflect, Repeat
The ATTA Way is a proven system rooted in the foundational belief that remarkable achievements are the products of small steps and positive habits. Simply put one foot in front of the other and you will get there—one step ATTA time.
The ATTA Way encourages people to place consistent focus on three core pillars—physical, mental, and spiritual fitness—to sustain balance, progress, and optimal performance. This conflicts with how most of us work toward our goals: short, intense, and hyper-focused efforts. That flawed method may produce early success but often results in long-term failures due to the unsustainable pace.
Striking Balance in Everyday Life
Is 100 percent balance in life achievable? The answer is simple—hell no.
There is no such thing as being perfectly balanced in all areas of your life. That’s a fallacy, and don’t let any social media self-help gurus tell you otherwise. The world’s greatest business leaders, record-setting athletes, and special operations warriors have achieved exceptionally high performance levels, but are all unbalanced as a result. Michael Phelps, who won 28 Olympic medals, has demonstrated courageous vulnerability by drawing attention to his glaring lack of balance and resulting mental health struggles.
The ATTA Way exists to ensure you don’t become unbalanced—and this philosophy isn’t limited to billionaires and professional athletes. It’s about regular Everyday Warriors trying to tackle life’s challenges, while still having enough left in the tank to reach for a little extra. Life is one big collection of opportunity costs—to succeed or achieve balance in one area of life, you must accept a little instability in other areas.
The Importance of Taking Risks
I’m not advocating for you to make less ambitious goals or accept less risk, I’m actually suggesting you do the opposite. Take bold, calculated risks and don’t be afraid to dare greatly. I simply encourage you to be more deliberate about goals or aspirations in life. Set an intention, make a plan, take action, reflect on your successes and failures, and repeat. This will help you live a life of achievement and continual learning in a way that also secures longevity.
As Rich Diviney—a former SEAL teammate, good friend, and author of The Attributes—has said, “Life is not about reaching peak performance, life is about maintaining optimal performance for as long as feasibly possible.” This is the essence of the ATTA Way—it’s a stepped approach to life that will help you maintain optimal performance, balance, purpose, and fulfillment. It will ensure your life is filled with amazing feats (and your fair share of failures) along the way.
Finding Your Tribe
The communities we surround ourselves with—what I often refer to as our tribes—are the most powerful social influences in our lives. I would love to say I came up with the “ATTA Way” philosophy on my own, but the truth is that this mindset is the product of my community. Like most of my principles, I have constructed the ATTA Way and Everyday Warrior concepts from a long list of world-class mentors in special operations and the private sector.
Chief among these mentors is my dad. He was a fierce supporter of my young athletic endeavors. He never missed a game, match, or race—even though some days I wished he did. I am who I am because of the mentors and amazing peers who’ve cheered me on and helped me learn from my shortcomings. Win or lose, succeed or stumble, his cry from the stands was always the same—“ATTA Boy, Mike, ATTA Boy, Mike.”
Was he genuinely celebrating me, or was he disappointed in my performance? I had no clue. At the time, I didn’t fully grasp it. But as I grew into adulthood and faced challenges on my own, I started to understand the overwhelming power and positivity of what I have come to call the “ATTA Way.”
When we live by the ATTA Way principles, we don’t flaunt our victories, nor do we dwell on our defeats. Regardless, these opposing outcomes are undeniably tied to one another. As one of my mentors once said: When you learn to celebrate your victories for as long as you dwell on your failures, you have come one step closer to living a balanced life.
Learning to Accept Success Along With Failure
No matter your goals or pursuits, life is fraught with sunny days and blizzard-like storms that obscure your path forward. Achieving victories in life takes time and a whole lot of failure along the way. The ATTA Way teaches you to smile in the face of adversity and failure so you remain resolute and self-disciplined. Put one foot in front of the other and just keep going.
Sure, there are times you’ll take four steps forward one day, only to take five steps back the next. However, once you accept this is the nature of the path itself, you can begin to learn from failure and take the necessary steps to sharpen your mind, strengthen your resolve, and summon the discipline to gain momentum toward achieving your aspirations.
How do you climb a mountain? One step ATTA time.
How do you get stronger? One workout ATTA time.
How do you accumulate wealth? One dollar ATTA time.
How do you impact others? One relationship ATTA time.
How do you teach your children? One lesson ATTA time.
How do you attain mastery in any skill? One practice ATTA time.
There is no greater path to self-discipline than embracing the power of incremental change and understanding that win or lose, you learn from both.
The ATTA Way Pillars—The Pursuit of Optimal Performance Through Balance
The ATTA Way mindset is bolstered by those three aforementioned pillars. They help us strive for optimal performance through balance so we can appreciate the journey along the way.
Setting ambitious goals, then taking action to achieve them is important. But how you win is just as important as winning itself. When searching for balance, it helps to ask yourself rhetorical questions: What joy does wealth provide if you’ve sacrificed your health and relationships to attain it? Can you truly appreciate wealth if you didn’t have to work to achieve it?
If you arrive at your desired end state with poor mental, spiritual, and physical health—having ruined relationships in the process, or worse, destroyed your character and integrity—then you’ve lost. You’ve merely achieved what the Greeks call a “Pyrrhic victory”—one that comes at great expense. In layman’s terms, you’ve won the battle only to lose the war.
In my late 30s, I was in my peak physical condition. I was training so hard and was so focused on my mission in Special Operations that I reached a dangerous level of instability in my mental and spiritual fitness. It was what literally ended my career as a SEAL. I hit a wall and had nothing left in the tank to recover.
In many ways, my SEAL career ended in a Pyrrhic victory while my peers went on to have longer careers. I had won many battles—and I had worked hard to build my reputation—but I was entirely spiritually and mentally unbalanced when it was over. It took over three years of brutally honest self-reflection and focus to return to a semblance of health in all three pillars of my life.
The core pillars exist to help you maintain a disciplined approach to life. All three embody a specific type of “fitness” because they’re all like muscles. If you take steps to test and exercise your mental and spiritual fitness, they will grow stronger, just like your physical fitness. But if you ignore and neglect these pillars, atrophy will take hold.
Pillar One: Physical Fitness
I see physical fitness as the core pillar. It’s based on the “Whole Man Concept” from Greek philosophy, which describes a fit mind in a fit body. Physical fitness is the foundation upon which you can layer mental and spiritual fitness—it’s fundamental to achieving balance.
Achieving physical fitness doesn’t mean you have to be a world-class athlete or a bodybuilder with seven percent body fat. Neither target is sustainable. Instead, you should titrate your physical fitness to reach an optimal state of health so you’re prepared to deal with the stresses of life. Ditch the alcohol, or at least scale back your consumption. Rotate between strength training and cardio training a couple times a week. Stop letting food control you and start controlling what you put into your body.
It may be cliché to say, but your body is truly a temple and you only get one. Push your body, but also allow yourself to fully recover.
Simply put: Treat your body with love and respect.
Pillar Two: Mental Fitness
Top performers make time to maintain their mental fitness in the same way they maintain their physical fitness. The ATTA Way provides a means to help people think positively about how they feel, think, and act while managing stress, anxiety, and depression. Seek to cultivate a sound mind and emotional intelligence through psychological exploration, continual learning, and emotional balance.
Simple daily mental exercises like five minutes of breathing work or meditation can result in a completely different outlook. Establishing habits like reading or journaling 10 minutes each morning and evening is one of the greatest tools to maintaining a fit mind.
Allowing yourself to be vulnerable and honest about your mental health is the strongest thing a human can do. When you put in the work to achieve mental stability and take action to rest and reset, you’re better prepared to maintain optimal performance.
Pillar Three: Spiritual Fitness
When I say “spiritual fitness,” people naturally assume I’m referring to theology or religion. These frameworks may work for some, but not all—and this is coming from a Roman Catholic who wears three-finger rosaries around his neck. Despite my religious faith and love, my spirituality more often comes from self-connection, self-reflection, gratitude, nature, personal relationships, and my tribe.
Spiritual fitness is probably the most ignored pillar, and that might be because it’s difficult to know how to flex this muscle. When I left the SEAL teams, I felt spiritually bereft and realized I needed to find individual spirituality. I leaned on my tribes, and the amazing sense of homecoming and belonging they provided me quite literally fueled my spirit.
For many Everyday Warriors, a healthy spiritual life includes volunteerism, social contributions, community participation, fellowship, optimism, forgiveness, and expressions of compassion. Personally, my greatest spiritual rewards come from service to others—doing work without expecting a reward.
The ATTA Way – The Bottom Line
Empires, companies, and careers are all built one brick ATTA time. Life is meant to be lived in the same way. If you are looking for shortcuts—you’re wasting precious time. Take the self-disciplined approach to life and you’ll find it is more rewarding and meaningful.
Be mindful of each pillar and work to find your own balance. Not only will you learn more about yourself and how to best optimize your life, but you’ll build immense pride from achieving your accomplishments in a deliberate way—one step ATTA time.
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Welcome to the oldest part of the metaverse
There’s no doubt when the weather turns colder as we settle into winter, stouts take center stage. And while we enjoy all its iterations: standard stout, imperial stout, and robust barrel-aged stouts, we think this malty, chocolate-filled beer’s close cousin deserves a little respect as well. Of course, we’re talking about the oft-overlooked porter. And the best porters, oh buddy, they’ll have you rethinking your seasonal bevvie of choice.
For those uninitiated, the porter style had its genesis in England like many other iconic beer styles. It first appeared in the 1700s and is (you guessed it) named after porters—individuals tasked with transporting luggage.
A confusing origin story
“Stout is the direct descendant of porter. In the 1700s, it was common to use the word ‘stout’ to refer to a bolder, higher-alcohol version of any beer style, much in the same way we use the word ‘imperial’ today,” says Zach Fowle, advanced cicerone and head of marketing for Arizona Wilderness Brewing Co. in Phoenix, AZ. “Porter was the most popular beer of the day, and over time, “stout porter” became a popular variant. But by the late 1800s, demand for regular porters evaporated, and stout porter shortened simply to stout.”
But more has changed between the 1800s and today than just our penchant for wearing top hats. “Today, most brewers seem to market beers as either stout or porter based on vibes, rather than on any notable stylistic differences,” he says.
Specifically, porters are known for their dark, almost pitch-black color and rich, sweet flavor profile. If you were to drink a porter and a stout side by side, you might even have difficulty discerning the differences between the two.
Stout versus porter is an enduring topic of discussion in the brewing industry. “While there’s no debating the porter came first—and stout used to be called stout porter, so it was a stronger version of a porter—the lines have become very blurred over the years,” says Rob Lightner, co-founder of East Brother Brewing in Richmond, CA.
“I would venture that even among professionals, a blind taste test would often yield inconclusive results,” says Lightner.
The difference between porters and stouts
Porters tend to be on the milder, more chocolatey end of the spectrum, Lightner says, whereas stouts are typically a little stronger and more roasty. Of course, this isn’t a hard and fast rule
Fowle agrees, “Porters tend to be fruitier, sweeter, and less bitter than stouts, with cocoa and caramel flavors in balance with dark malt bitterness. And stouts are usually hoppier, drier, maltier, and more coffee-forward—and may even have a touch of acidity.”
Whether or not they fit neatly into boxes, one thing’s for sure: both make for incredible cold-weather brews.
“As the nights grow longer, drinking a light, summery beer just doesn’t seem right,” says Fowle. “Porter is the perfect style for the transition to winter: warming and toasty yet not too heavy, with flavors of coffee, chocolate, and pie crust that correspond with autumn weather and holidays.”
It’s the perfect time to broaden your repretoire. Sweet, robust, warming, and well-suited to the season, here are the best porters to drink now.
1. Deschutes Black Butte Porter
There are few porters more well-respected than Deschutes’ iconic Black Butte Porter. It’s brewed with Cascade and Tettnang hops as well as 2-row, Chocolate, Crystal, and Carapils malts as well as wheat. This 5.5% ABV year-round offering is great for cold-weather drinking because of its mix of roasted malts, coffee, and chocolate. It’s a robust, subtly sweet beer perfect for imbibing on a crisp fall night.
[$10.99 for a six-pack; deschutesbrewery.com]
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Fitness
Best Time-Under-Tension Workout for Total-Body Strength
Published
2 years agoon
9 November 2022By
Terry Power
The key to 360-degree muscle: 90-degree eccentric isometrics. It might seem like we’re throwing a lot of geometry at you, but the concept behind time under tension (TUT) is simple, says Joel Seedman, PhD, owner of Advanced Human Performance: “Perform the lowering phase of a movement in a slow, controlled fashion, usually 3 to 5 seconds; pause in the stretched position, typically around 90 degrees; then perform the lifting phase in a powerful yet controlled fashion.” Believe us, a time-under-tension workout can humble even seasoned lifters…Eccentric isometrics are like the pressure cooker of training.
“Rather than mindlessly performing slow-tempo reps, you’re using the increased time under tension as a means to fine-tune your body mechanics and alignment, which requires more mental engagement and focus,” Seedman adds.
If you want to forge functional muscle mass and strength while simultaneously bulletproofing the joints and connective tissue, give this 10-move, full-body eccentric isometrics workout a go.
Directions
Perform the following moves as 90-degree eccentric isometrics following the above protocol. Use heavy weight, but not at the detriment of proper form. Rest 60 to 90 seconds between sets and 2 minutes between circuits. Perform once every 2 to 4 days for optimal results.
Best Time-Under-Tension Workout for Total-Body Strength
Circuit 1
A. Barbell Back Squat
Set a squat rack up with heavy weight, then grasp bar and step under it. Squeeze shoulder blades together, then stand to unrack bar and step back with feet shoulder-width apart. Inhale, hinge at hips and slowly bend knees to 90 degrees. Pause, keeping natural arch in low back, then extend through hips to powerfully stand. 3 x 4-6 reps
B. Renegade Row
Start in the top position of a pushup with hands shoulder-width apart on moderate-to-heavy dumbbells (shown). Explosively drive right elbow back to row dumbbell toward ribs while balancing on opposite hand and feet. Pause, then slowly lower weight, stopping a few inches above floor. Switch sides after all reps are done. 3 x 5 reps each side
Circuit 2
A. Dumbbell Bentover Row
Stand with feet hip-width apart, holding two moderate-to-heavy dumbbells in front of thighs, palms facing you. Push hips back and hinge torso forward so it’s nearly parallel to floor, soft bend in knees. Dumbbells should be near shins. Drive elbows back to row weights toward ribs. Pause, then slowly lower down for 3 to 5 seconds. 3 x 4-5 reps
B. Incline Dumbbell Chest Press with Legs Raised
Set an adjustable bench to a 30- to 45-degree angle and lie back with dumbbells in either hand. Engage core and lift legs off floor, flexing feet. Press weights overhead, palms in. Slowly lower to 90 degrees, staying tight and compact. Pause, then drive weights up directly over chest. 3 x 4-5 reps
Circuit 3
A. Dumbbell Bulgarian Squat
Stand lunge-length in front of a flat bench, holding heavy dumbbells in each hand by your sides, palms facing in. Rest the ball on top (shoe’s laces) of your right foot behind you on the bench. Slowly lower your body until your front thigh is parallel to the floor. Pause, then drive through your heel to stand. Switch sides after all reps are complete. 2 x 3-4 reps each side
B. Single-leg Romanian Deadlift
Stand with feet hip-width apart holding dumbbells or kettlebells. Drive right leg up, foot flexed, knee aligned with hip, making a 90-degree angle. Hinge at hips as you slowly lever your torso toward floor, lowering weights and driving right leg back for counterbalance. Hold, then squeeze glutes to reverse. 2 x 3-4 reps each side
Circuit 4
A. Pullup
Hang from a pullup bar using an overhand grip with legs extended and feet flexed. Engage lats and draw shoulders down your back, then pull yourself up until chin is higher than hands. Pause at the top, then slowly lower. Pause at bottom, then reset before your next rep. 2-3 x 4-5 reps
B. Kneeling Overhead Barbell Press
Hold a bar with moderate-to-heavy load at shoulder level with forearms perpendicular to floor. Kneel at end of bench with feet flexed to grip edge for support. Inhale, engage your core and glutes, then press the bar overhead, pushing your head forward so it passes your face, exhaling at the top.
Slowly lower until elbows are at 90 degrees, then hold to maintain tension. Begin your next rep from here. 2-3 x 4-5 reps
Circuit 5
A. Dumbbell Pushup
Place hands on dumbbells (this provides greater range of motion) at shoulder width and feet wider than shoulder width with just toes touching the ground. Keep head neutral and hips high to increase tension on core, chest and tris and reduce stress on spine. Slowly lower to the floor. Stop
once elbows hit 90 degrees, pause, then push up to start. 1-2 x 6-8 reps
B. Biceps Curl
Stand with feet hip-width apart with moderate-to-heavy dumbbells in each hand hanging by sides. Engage biceps to curl the weights up, keeping upper arms still. Pause at the top, then lower slowly. Don’t let arms drop all the way down to keep greater time under tension on biceps. 1-2 x 6-8 reps
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Fitness
The Best Jump Ropes for a Killer Cardio Workout
Published
2 years agoon
9 November 2022By
Terry Power
If you haven’t picked up a jump rope since elementary school, you’re missing out on a fantastic cardio workout. Not only will you burn a ton of calories in a short amount of time—200 to 300 calories in 15 minutes—but jump ropes can also improve your coordination and agility. Better yet, jumping rope doesn’t require much space, so it’s easy to do at home, and it’s often more mentally stimulating than jogging or swimming.
Choosing a Jump Rope
When deciding which jump rope is best for you, it’s important to determine what your goals are. While lightweight speed ropes are popular for cardio-focused training, weighted or drag ropes will be best for those focused on strength training.
No matter what your training goals are, we’ve got you covered with this roundup of 10 jump ropes from top brands including Crossrope, TRX, Rogue, and more.
The Best Jump Ropes of 2022
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