As we roll into Thanksgiving and the Holiday season, we take time to reflect on things we’re grateful for. What are you guys grateful for? I’ll start: my faith, family, friends, fitness, and food on my table (I call it my 5 F’s) Let us know! And as always, we appreciate you all so much. Coach Alex

Staying energized throughout the day is essential for maintaining productivity, focus, and a positive mindset. Whether you're a busy professional, parent, or just trying to get through your day with more energy, there are simple yet powerful ways to elevate your energy levels through fitness and nutrition. Here’s how: 1. Consistent Exercise One of the best ways to naturally boost your energy is through regular physical activity. Just 30 minutes of moderate exercise, like brisk walking, jogging, or cycling, can work wonders. Exercise stimulates the production of endorphins, your body’s natural mood lifters, helping you feel more energized and focused. Plus, regular physical activity improves cardiovascular health, which leads to better oxygen and nutrient delivery throughout your body, enhancing overall energy levels. If you feel like you don’t have time, remember: consistency matters more than intensity. Find time in your day to move—whether it’s a quick jog, a home workout, or even a brisk walk during lunch. The key is building a habit of moving daily. 2. Balanced Nutrition What you eat has a huge impact on your energy levels. To keep your energy steady throughout the day, focus on fueling your body with a balance of complex carbohydrates, lean proteins, and healthy fats: - Complex carbs (like whole grains and vegetables) provide sustained energy. - Proteins (like chicken, fish, beans) support muscle repair and keep you feeling full. - Healthy fats (like avocados, nuts, and olive oil) are essential for brain function and hormone balance. Try to avoid excessive sugar and processed foods—they may give you a quick burst of energy, but the crash that follows can leave you feeling more tired than before. 3. Adequate Sleep Nothing depletes energy levels faster than lack of sleep. Aim for 7-9 hours of quality sleep each night to allow your body and mind to recharge. Implementing a consistent sleep routine, minimizing screen time before bed, and creating a restful environment can make all the difference. Without enough sleep, your energy, cognitive function, and mood can suffer, which impacts everything else in your life, including your workouts and nutrition.

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! 💪