J4 PHILOSOPHY

I recognize that there is not one way to train, but limitless ways to train. There is, however, one efficient way to train, which is unique to every individual.

 

Efficient training becomes possible by integrating 4 quadrants of human health and performance that include mental, social, physical and environmental factors. Strength & conditioning is simply one of many parts that contribute to our vision towards whole human development. 

PERFORMANCE QUADRANTS

MVP

MENTALITY

TRAINING FOR

YOUR PURPOSE

FOUNDATIONS:

Gratitude, Silence

PROGRESSIONS:

Positive Self-Talk

Visualization

Journaling

Meditation

FOUNDATIONS:

Deep Breathing, Hydration, Sleep,

Digestion, Movement

 

PROGRESSIONS:

Functional Strength Training

Consuming Real Food

Personalized Meal Plans

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FOUNDATIONS:

Communication

PROGRESSIONS:

Relationships

Acts of Kindness

Community Service

FOUNDATIONS:

Nature

PROGRESSIONS:

Clean Indoor Space

Air quality

HUMAN

TEAM

STRENGTH

TRAINING

ENVIRONMENT

FOUNDATIONS

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Lying down or tall seated, place your hands on your lower belly, close your eyes, and concentrate on lengthening your inhales and exhales.

Perform 2 sessions x 5 minutes each

HYDRATION

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Drink half of your body weight in ounces of water. For example, if you weigh 200 lbs, drink 100 oz. Do not include other beverages as part of your intake, but in addition to.

SLEEP

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Give yourself an opportunity for 8 hours of sleep. For example, if you wake up at 5am, attempt to be in bed no later than 9pm, ideally by 8:30pm.

DEEP BREATHING

GRATITUDE

COMMUNICATION

NATURE

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At the end of every day before retiring for sleep, thank yourself for all of your efforts at the end of every day. Do this unlimited times throughout the day.

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Reach out and talk to a friend, perhaps someone you haven't talked to in a long time. Spread as much love into the world as you can, starting with yourself!

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Spend at least 20 minutes outdoors. Whether it's -40 or +40, embrace what nature provides and you will receive the benefits.

DIGESTION

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Chew your food into near liquid before swallowing so that the digestive process can proceed as it was designed to function best.

Individual diets will differ, but we all need to consume & digest.

MOVEMENT

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Intentionally move for 20-minutes everyday. Play games with your kids, walk outside, practice yoga, or lift weights. Figure it out,  just move!

More movement = better mobility.

SILENCE

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10 minutes of silence.

Lying down or in a comfortable tall seated position, close your eyes and observe your body, thoughts and emotions without judgment.

Some of these foundations are easier than others. The goal is never perfection in all, but progress.

Start simple, focus on incremental progression, and notice the ripple effect.

May all the benefits flow directly to you, us and all.

Begin A New Challenge Starting Today!

Download the attachment to start tracking your foundations.