Superior Spring Trail Races is a special gathering of people from all walks of life challenging themselves in ways that most folks just don't. 

Everyone has a different reason for being there, for volunteering, for testing their body in some cases to its limit.  Whatever the reason though, Superior is a place to connect and grow.

2023 Superior Spring was no different.  It has become a much shorter trip these days, far removed from a weekend away with buddies where Saturday afternoon slowly turns into Sunday morning.  Lot's of good memories with fun people and maybe some day that will happen again.

Now a days Superior involves reconnecting with the trail family.  The people who magically appear at trail events in some cases not to be seen again until the next one comes around.  

It's with these people, through the shared suffering, the community sacrifice, that stories are told and memories are made.

Once again, it was a beautiful time spent with beautiful people who appear and then are gone... until next time.

Do you have some big goals you've been meaning to get around to but just haven't invested in?  Maybe you don't even have a goal or goals but want to start living life differently, more on purpose!  Schedule a session to see if Relentless Courage might be able to help. 

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These past 20 weeks Coach Jon has been busy growing, learning and practicing some pretty cool new skills.  He is now a Certified L2 Master Coach through Precision Nutrition.  

If you're interested in professional coaching check the 30 Minute Check In calendar for available times.

In today's episode Coach Jon talks about shaping the path. How we can engineer our environment to make it easier to reach our goals.

In today's episode Jon talks about maybe the most fundamental component to weight management. The first law of thermodynamics.

In today's episode Head Coach Jon talks about narrative therapy and how the stories we tell ourselves impact our ability to reach our goals.

In today's episode Head Coach Jon talks about The GSPA Model and how we use it at Relentless Courage.

Have you ever sat down and set a goal?  

No matter what that might look like there is a process to breaking that goal down into smaller pieces, eventually involving very specific actions.  Research shows that one action at a time is actually best.

In the Precision Nutrition Master Coach Coursework we learned how to take big goals and break them into daily actions.  In order to reach our goals we need to dedicate intentional action to achieving them.  They don't just happen on their own.

This idea goes from broad to specific.  We start with a goal like “not feel so rushed all the time” and give some thought to what skills like “planning ahead” are required to reach that goal.  Then, we break the skill down into practices like “make time and plan ahead” or “plan your meals”.  Once we’ve gotten it down to the practice level we determine what very clear and precise actions we can commit to taking.  For example, if “make time and plan ahead” were the chosen practice, I might decide to "write down my calendar for the next day before going to bed each night".  The idea being that as you get more clear on tomorrow’s calendar the night before, you’ve got a win before you even wake up and more time to decide how you’re going to “fit it all in”.  

If you're interested in exploring how Relentless Courage might be able to help you identify your most meaningful goals and break them into healthy habits for life, schedule your 20 minute discovery call with Jon. 

Whether you gather with family or friends during the holidays, food will likely be at the center of it all.  Today, I’m sharing with you 5 ways to avoid overeating over the holiday season.  

1. Eat ahead of time: Have a meal high in protein before you leave for the gathering. Then you won’t be as hungry and you’ll have a win under your belt before the game even starts.
2. Snack time!: Sample foods, even the ones on the veggie tray. That might actually be a good place to start.  
3. Have a plan: Before you leave, have a plan about how you’re going to manage your eating. Maybe you’re giving yourself permission to enjoy one or two sweet treats, instead of a dozen.  It could even be you’re going to go for it while you’re there and sandwich gatherings with good nutritional choices.
4. Exercise before you go: This might give you the feeling like you can eat more because you can.  Burn off a couple hundred calories before you go and have that extra cookie or piece of cake.
5. Have a goal: Heading into the holiday season it might be helpful to establish a goal for yourself around your health.  Maybe it’s more energy.  It could be a lower body fat percentage.  It might be around an event you’ve signed up for or even swimsuit season.

Give yourself some grace. The holidays are supposed to be a time of love and joy.  Don’t sabotage the season by beating yourself up over your eating choices. Have a plan heading into each food encounter, execute as well as you can, evaluate and repeat.  

If you’d like a coach to help establish a goal and dial in your process, sign up for a 20 minute discovery call with Jon.