Health/burn: HEALTH & LIFESTYLE
Showing posts with label HEALTH & LIFESTYLE. Show all posts
Showing posts with label HEALTH & LIFESTYLE. Show all posts

Use Your Eustress for Greater Gains

 Stress isn't always a negative thing. Learn how to harness your positive stress for next-level training.

Use Your Eustress for Greater Gains

The Science and Impact of Stress | How to Manage Stress | Eustress and Training | Stress Relief Supplements

At some point in our lives, we all encounter various levels of stress, whether it's a small "bump in the road" or constant, chronic stress.

The notion of "stress" usually gets a bad rap—we see it as universally bad and something to avoid—however, there is such a thing as positive stress, called "eustress," and it is essential to exercising properly.

Exploring both sides can have a positive effect on your ability to train and achieve your desired gains.

What Is Eustress?

Feelings of stress are often equated with negativity, but from a biochemical perspective, your body doesn't just experience stress when you're upset, hurt, or in danger, excitement is also a form of "stress" on your body.

When you're facing a challenge that's fun or one that you're looking forward to, you'll be experiencing eustress. And even if you're unaware of it, eustress is still immensely important for your daily functions. It's the feeling that drives short-term happiness and bursts of motivation that allow you to complete smaller tasks that lead to the fulfillment of larger, long-term goals.

Learning to moderate the negative stress, or distress, in favor of healthy eustress is crucial to achieving your fitness and bodybuilding goals.

Why Is Eustress Good For You?

There are countless different approaches to training and reaching new strength and fitness levels, but there's one fundamental truth they all have in common: If you're staying within your comfort zone, you're probably not making progress. Living and working outside your comfort zone is how you move forward along with that feeling of productive discomfort.

Distress in the gym

Be warned, it can be easy to go too far, become overwhelmed, and even injure yourself by overtraining and entering the zone of distress. Pay attention to what your body is telling you and strive to stay in that positive eustress zone.

How Does Eustress Promote Growth?

Eustress can give you the power you need for growth in three crucial areas:

  • Emotional growth: From an emotional standpoint, eustress can give feelings of motivation, inspiration, and general contentment.
  • Psychological growth: In terms of general psychology, eustress constantly builds our resilience, autonomy, and self-efficacy.
  • Muscle growth: Workouts that are challenging and compelling, but do not push you beyond your breaking point, allow sustainable progress toward your fitness goals.

In terms of weightlifting, choosing the right weight that pushes your limit without going beyond your abilities allows you to train more consistently and encourages muscle growth, increased stamina, and strength.

If you're an avid runner, you've probably experienced the positive sides of stress without even noticing it. How many times have you started jamming out to your favorite tunes while running, zoned out, and had an intense workout? Chances are you didn't even notice how exhausted you were until afterward. You stressed out your body, but you weren't feeling pain, negative thoughts, or discomfort because you were in a state of eustress and not distress.

Luckily, you can harness that power and try to bring your mind and body into an alignment that allows this positive form of stress to do its thing.

Build Your Body
Build Your Body
With dozens of workout plans to choose from created by fitness celebrities from around the world, you'll find exactly the program you need to build your body and your mind.

Focus Your Stress

You've likely heard the phrase "stay calm" more times than you can count. Staying calm is easier said than done, but it's necessary if you want stress to work for you and not against you while you exercise.

How to breathe properly is one of the first things you learn when working out, and you need to pay extra attention to your breathing when starting a eustress-based workout. Crucially, you should try to breathe only through your nose and keep it controlled and slow. This will stop you from panicked, shallow breathing and help anchor your mind in the present.

Lifting in front of the mirror

Don't try to avoid the feeling of discomfort—it's inevitable during a workout, and you should acknowledge it and embrace it. Trying to avoid it only causes distress.

Constantly fill your thoughts with positive self-talk. At all times, keep reminding yourself that you have absolutely "got this." If the exercise is more difficult than expected, this will be more effective than cursing or calling yourself names.

Eustress workouts aren't about learning new exercises, they're about creating a positive mindset and emotional state for your own workout routine. And remember—if it's making you miserable, it's just not working.

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The Impact of Stress on Your Training Goals

 Certain types of stress can either hurt or help your gym performance. Learning more about this delicate balance is an excellent way to push past the bad stress and achieve your fitness goals.

The Impact of Stress on Your Training Goals

The Science and Impact of Stress | How to Manage Stress | Eustress and Training | Stress Relief Supplements

Stress comes in all shapes and sizes, and physical growth does require some degree of stress beyond what your body is accustomed to—this is referred to as the progressive overload principle. You will need to push yourself and put stress on your body in order to achieve your greater fitness goals.

However, not all stress is nearly as beneficial. A lot of physical, mental, and environmental stress can have negative consequences on your mind, body, and general well-being. More importantly, it can also negatively impact your physical fitness.

How Does Your Body Process Stress? 

When dealing with stress, the brain increases the production of cortisol and adrenaline. Cortisol then suppresses the digestive system and alters the immune system, while adrenaline increases blood pressure and heart rate.

Usually, the point of this process is to self-limit the body's response to stress—with all bodily functions going back to normal when the source of the stress dissipates. But what happens in the event of chronic, long-term stress?

A host of behavioral, physical, and emotional symptoms start developing, from sleeping disorders and digestive issues to high blood pressure and exhaustion. Additionally, stress weakens the immune system over time. And while it's certainly not possible to eliminate stress entirely, managing it better is imperative to quality of life.

Support your immune system with these natural powerhouse ingredients.

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Combatting Stress With Regular Exercise

While this may seem like a cliché, exercise can help lower our stress levels. When working out, the body releases more endorphins—i.e., the "feel good" hormones. Even taking a half-hour walk can improve your mood and lower your stress levels. Regular exercise is also known to relax, elevate mood, and increase confidence—all of which can lead to better sleep patterns, and more energy as a result.

Exercise-induced stress can be overkill, though, so overcompensating for other sources of stress by working out more than your body can handle in the long run will also lead to chronic issues. In other words: Be careful of overtraining.

The Impact Of Stress On Fitness Goals

When the body is pushed beyond the workout volume that it can reasonably recover from, exercise stops being an avenue to relieve stress and becomes an additional stressor. While training is important, recovery is just as crucial when it comes to physical fitness. The body can't adapt to the tempo of your workout routine without the sufficient opportunity to recover.

If your stress is related to sleep deprivation, you should also approach your workout plans more carefully. A lack of sleep can reduce your reaction time and working memory resulting in a less than optimal gym performance and increasing the chances of injuring yourself during particularly intense workouts. Under extreme stress conditions, it's always crucial to be mindful of adequate recovery times.

How To Handle Stress

At the end of the day, it's extremely important to recognize the build-up of stress within yourself when it starts to affect your daily performance—both in the gym and beyond.

Some people strive on limited amounts of stress; they complete tasks more efficiently and it motivates them. Others have strong negative reactions to even the tiniest notion of stress. Most people are somewhere in between. Identify what stresses you out specifically, and how to take care of your physical health as best as possible to manage the consequences of that stress. 

Make sure you take care of your body—day in and day out. Working out is beneficial, but it's not the end of the world if you take a break and allow yourself enough time to rest and recover. Also, don't forget that proper sleep and nutrition matter just as much! Learning how to balance your stress levels can help you succeed in the long run.

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Swolverine: Complete Transparency in Supplementation

 Swolverine is an elite athlete and active lifestyle brand that specifically designs products built to fuel your athletic performance, increase strength, improve endurance, and optimize muscle recovery. Co-founder Walter Hinchman breaks down the brand's journey from inception to becoming a unique voice in the world of performance supplementation.

Swolverine: Complete Transparency in Supplementation

Tell us about your brand; what makes it different? What are you most proud of?

Swolverine is an elite athlete and active lifestyle brand. We differentiate ourselves by offering products that are transparent, blend-free, and clinically effective, with and proven ingredients and evidence-based outcomes.

We are proud because we never compromised on the values and integrity of the brand, even in the face of adversity. Throughout the years, we've faced many challenges where we could have made different decisions, yet, we chose not to compromise on the quality and services that we offer and to always put the customer first.

What’s your founding story? How (and why) did you start your company?

Being a certified personal trainer, I had to sell the gym's branded supplements to my clients to meet my monthly quota. The only problem was that they were awful. They tasted bad, they weren't dosed appropriately, and they never delivered on their marketing message.

I started doing my own research so that I could become more knowledgeable about the quality and quantity of the best ingredients and help my clients improve their performance. I wanted to create a brand that was different with a simple and straightforward message.

The company didn't start with seed funding to launch the brand. We were just a couple of ordinary people with grit and determination. In 2016, we launched our first brand, Elivate Nutrition, with only a thousand dollar initial investment (from our own wallets and the change in our cars) because that is all we had, in the stairway of our 750 square foot 1-bedroom townhome on the campus at the University of Nevada. We spent weekends and time before and after work writing content, coming up with campaign ideas, reading business blogs, listening to podcasts, and strategizing on how to reach just 20 sessions per day on our website.

Alexandria Best and Walter Hinchman

Swolverine co-founders Alexandria Best and Walter Hinchman

Shortly after we launched, we moved to Tacoma, WA and operated out of our 2-bedroom apartment for another year. We were weekend warriors going to every CrossFit competition, fitness expo, and gym opening we could to increase our brand awareness and build a local following. We traveled far and wide to Bend, Portland, Seattle, and Montana, taking as many weekend trips as we possibly could. We did this to talk with people, share our passion and vision, and build a following just one day at a time.

We were still working and running all of the product out of our house, however this time out of the garage. Then, we got into a warehouse, but it was as bare bones as it got. We had no power, no electricity, it was a cement building with glass windows, metal framing, and no insulation.  Then we had to rebrand due to trademark conflicts with our name. It was undeniably the most challenging thing we've ever been through. Yet, instead of seeing this as the end of the road, we took it as an opportunity to change, enhance our brand, and finally launch Swolverine. This is where our brand motto, ADAPT OR DIE, was born. It was literally adapt… or that was it for us.

In hindsight, it was the best thing that could have ever happened. In 2020, in the middle of the pandemic, we finally acquired our own space and moved the business back to our original starting point, Reno, Nevada.

What are the most surreal moments you recall from the early days of starting this business? Did you have to go to extreme lengths to keep the company going?

Rebranding was the most surreal moment we have ever had. After nearly three years of hard work, we thought we would lose everything. Yet, we stretched ourselves as far as we could and invested as much money as we could back into the business to make it work. We bid adieu and gave our grievances to the first company, using it as a giant "here's what not to do" lesson, and gave life to a new brand, new vision, and a fresh start.

We got the initial call from Bodybuilding.com to become a full brand partner from our barebones warehouse. We sat there in complete silence and disbelief that the company we wanted to partner with the most when we first started was contacting us. We looked at each other, a bit teary-eyed, with an equal dose of excitement and overwhelming gratitude.

It's been absolutely surreal to look back over the last 5 years at the partners we've had, the athletes we've worked with, and all the companies that we've met along the way that didn't make it. About 20-percent of businesses fail in their first year. 

We have anything but a conventional life, and with that comes sacrifices. We're talking weekends, vacations, holidays, social events, relationships, and either putting food on the table or paying for our products. We've given up the safety net of a regular job (things like a salary, health care, benefits, retirement accounts, etc.) and we've even reserved half of our house for boxes and product. We're so grateful and wouldn't trade it for anything.

Shop all Swolverine in our store!

What are the biggest mistakes you've made? Similarly, what were some of the greatest moments of success?

Luckily, we haven't made too many mistakes along the way. However, we have broken our website; twice. And we didn't trademark our original name. Those were big goofs. When we rebranded, we didn't have the opportunity to redirect our traffic from Elivate to Swolverine. So, when we saw that we only got ten visitors that first day, our stomachs sank (you can't undo this action, you have to rebuild the site from scratch).

Walter Hinchman in his office

Some of the greatest moments of success for us have come directly from customer stories—seeing how our products and brand have influenced their path and success. These successes have included 100+ lb weight-loss journeys, first-time competitors, and watching our athletes compete on national TV in competitions like the Titan and CrossFit Games. We love being a part of people's journeys and seeing our mission statement in action—helping people live each day at their highest potential—come to fruition.

Do you have a personal philosophy—about life, or business—that is woven into the DNA of the brand and the company?

We have several philosophies, core values, and ethics that drive the brand and how we operate. The mantra we're most known for, is "Adapt or Die." As an endurance athlete brand, your environment can rapidly change, and your ability to adapt to that change will determine your ultimate survival and evolution. As a small business, we are constantly adapting to the dynamic landscape. We've seen more challenges in the past two years with the pandemic than we've ever seen, and if you cannot adapt to those changes, then you will not survive. We choose survival.

Another philosophy we stand by is, "how you do anything, is how you do everything." No matter what it may be, we give it our all to produce the best possible outcome.

Lastly, "what is not measured is not managed." We live in a data-based world, and without considering the metrics and analytics, you will not be able to make calculated, evidence-backed decisions to justify actions.

How do you think you've most contributed to the fitness industry, and maybe the world, as a whole?

We have built a brand that is founded upon honesty and transparency for one definitive outcome–to make you better. We don't just take a one-size-fits-all approach to fitness because we are all unique in our needs, wants, and capabilities. For us, it's not just about selling supplements; it's about optimizing performance. There are three tiers to fitness–diet, exercise, and supplementation–that's why we offer all three. We're not here to make a buck. We're here to make an impact and to empower those to pursue their ultimate potential.

Walter and Alexandria representing Swolverine at conventions

What advice would you give someone just starting out as an entrepreneur in the fitness industry? Maybe share a more macro insight, and something tactical and specific that you have found helpful.

The odds will always be heavily stacked against you. Be relentless in your pursuit. Bad things are going to happen, but don't let failure be an option. Operate within your means, have gumption, be strategic, and focus on growth.

In terms of product offering, differentiation is crucial. Consumers purchase products because they address a problem and provide a solution. If you can't provide a solution—or at least a solution that's different from your competitors—you'll have a very challenging road ahead. Don't be afraid to fail. You have to start somewhere and it's better to take the risk. You'll figure things out along the way, trust me.

Never stop hustling, especially when you first launch. You will have to hustle to get your products out there, heighten brand awareness, and stay on "top-of-mind" with consumers. When you're an entrepreneur, you're going to wear all the hats because if you're a grassroots company, you'll have to learn how to photograph your products, write sales copy, make marketing collateral, and do your own accounting—like we had to do. You will have to make sacrifices and trade your time, which happens to be the most precious commodity, in this life. Trade wisely.

What's next for you and the company?

Growth. Our plans are to focus on our expanding our product line. We have several new products that are either in formulation, being sampled, or in production and set to release in the next 6-12 months. When we develop new products, we focus on clean and ethically sourced, plant-based ingredients, free of genetically-modified ingredients and gluten.

Walter Hinchman

We hope to grow and provide employment opportunities within the community and to share our knowledge, our vision, and our love of fitness, health, and nutrition with other passionate people. We want to provide a workplace people love, where they can come and be respected, encouraged, empowered, motivated, and achieve their ultimate professional potential. 

Swolverine is a unique brand. We always focus on the customer and how we can leverage every single brand touchpoint, to bring the best customer experience. Whether it’s meeting someone at an event, an email notification, or their checkout, we want our customers to have a great experience we every single interaction.

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PharmaFreak: A Business Built on a Passion for Performance

 PharmaFreak CEO Alex Savva shares the brand's story, the strategy for continuing to surprise customers, and why he "never wants an exit plan" from his business.

PharmaFreak: A Business Built on a Passion for Performance

Tell us about your brand, what makes it different? What are you most proud of?

With PharmaFreak I set out to design products that I wanted to use, instead of following the trends or just settling for what was available.  I looked to create product hybrids of different categories and address multiple needs, such as our ANABOLIC FREAK PRE-WORKOUT Hybrid test booster and VITAFREAK Hybrid Multivitamin, which helps support sleep while giving users the high-impact dosage of multivitamins they previously had to take separately.* I'm always trying to develop something unique that grows through experimentation and a drive to break convention.

What's your founding story? How (and why) did you start your company?

I started PharmaFreak in 2009 with my friend Don Gauvreau because we were both passionate about supplements and wanted to create a fat burner for our personal use and needs. That is how RIPPED FREAK—our first product—was born. Everything about it was unique: a maximum strength fat burner in one capsule, with ingredients like sweet red pepper, raspberry ketones, and more that no one used at the time; but are now more common. It's still a top seller for us, especially with hardcore gym-goers.

Don Gauvreau and Alex Savva

PharmaFreak cofounders Don Gauvreau and Alex Savva

There was no big business plan. It just became this process where we developed products we felt were cutting-edge, novel, and unique. And we thought others would have the same reaction. That's the natural process we followed for our second product release TEST FREAK— our hybrid testosterone and sleep support supplement that quickly became a hit with male consumers. We had to invest our own money and max out our cards because no bank would back us, but that didn't hold us back.

Did you have any false starts? Were there early attempts that did not work out? Did you pivot the company at any point? If so, why and what did you learn?

In 2020, I bought out my business partner and took full ownership of PharmaFreak. When COVID hit, everything changed. That was the biggest challenge I've ever faced. I learned that I have to stay true to my vision and follow my gut. Passion drives the success of PharmaFreak, and without it, I'm not doing anything.

What are a few of the surreal moments you recall from the early days of starting this business? Did you have to go to extreme lengths to keep the company going?

Starting a business means you put everything on the line, and I mean EVERYTHING. But the most surreal moments are when it works. We put in the effort and sweat, not knowing if or when it might happen, but kept going. One day, we stepped back and realized, RIPPED FREAK was the number one fat-burning supplement in Canada, and soon we couldn't keep up with demand domestically and internationally. Overnight, there was a cult-like following, sales shot up, and then we had to start delivering it! We went from 0-100 in a blink. That was surreal.

Shop all PharmaFreak in our store!

What were the biggest mistakes you've made? Similarly, what were some of the greatest moments of success?

I've made tons of mistakes, and I'm glad I did because it brought me to where I am now, which is in the best position PharmaFreak has ever been. Seeing our products all over the world and hearing how our products help consumers is the greatest reward.

I always followed my gut, never the numbers. If you believe in what you're making, the mistakes become successes. If you do it because you love it, you'll never fail.

Do you have a personal philosophy—about life, or business—that is woven into the DNA of the brand and the company?

Never settle. Pursue your passion to the fullest. If you do, there is always more you can achieve and a greater experience waiting for you. Always keep pushing. I remember people asking early on, "What's your exit strategy? Where do you take this?" and I never really had an answer. Why would I want to exit something I love doing? I just want to keep doing this.

Alex Savva at a BBCom headquarters

What advice would you give someone just starting out as an entrepreneur in the fitness industry? Maybe share a more macro insight, and something tactical and specific that you have found helpful.

You have to believe in your product—and you have to use it—period. If you don't, how can you expect others to? Also, it's essential to be involved in every step of every process. The biggest mistake founders make is outsourcing from the start; if it's your brainchild, you lose that intimate connection.

Another thing I see is founders starting a business without a go-to-market plan. You HAVE to have a plan for how to get your product to market, how you get the word out, and how you find your first customers.

Get it into the buyers' hands and show them what it tastes and looks like. Try proving your product fits into a smaller space—like we did in Canada—and then create inroads with distributors and marketplaces like Bodybuilding.com.

What's next for you and the company?

PharmaFreak is getting ready to bring some much-needed innovation and excitement to the pre-workout category with our new SUPERSONIC FREAK kit. Stay tuned!

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