What is the flow state? If you’ve felt it then you’d know. If you haven’t, being in a flow state is hard to describe.
While the idea was developed in the 1970’s by psychologist Mihaly Csikszentmihalyi, athletes have known of this phenomenon for far longer. In fact, in the sporting world, it’s known better as “being in the zone”. Regardless of what you call it, flow state is the optimal mindset which unlocks your true potential.
“Flow state” is a psychological state of mind in which an athlete is 100% immersed in what they’re doing. It’s a period of time when all of the hours of training you’ve put in come together with all of your previous experiences. What manifests is a transitory period of time in which you are able to play at 100% of your ability and beyond. Being in the “flow state”
All of your movements and decision-making seem to occur simultaneously with 100% harmony and fluidity; much like the way in which water is able to flow down any path regardless of what’s in front of it. During this time, time slows down as if to give you all the time you need to decide what you need to do and how to do it. While it may seem you are having a full-on debate inside your head, mere milliseconds pass before you must make another decision.
Some will call this “being focused” but flow state is more than focused because when you’re in flow, you don’t have to even think. In fact, it’s not uncommon to hear athletes explain their extraordinary performance as “I wasn’t thinking, I just did it”. You become so immersed in what you are doing that your brain literally chooses to shut out anything of unimportance.
However, being in the flow state isn't just for athletes. Have you ever been so locked into a task that you look up and hours have passed? Have you ever been so focused that you are oblivious to the outside world? You may have not known it then, but you my friend were lost in the flow state. Whether you're an all word athlete or your everyday, 9-5 worker engrossed in work, find your flow state and anything is possible.
What is the flow state? If you’ve felt it then you’d know. If you haven’t, being in a flow state is hard to describe. While the idea was developed in the 1970’s by psychologist Mihaly Csikszentmihalyi, athletes have known of this phenomenon for far longer. In fact, in the sporting world, it’s known better as […]
Did someone say love is in the air? From your family at LIFEAID, we want to wish you all a Happy Valentines Day! Whether you’re in a relationship or single, Valentine’s Day is just another day to get up and get your heart pumping. Instead of going to the gym alone on Valentine’s Day, get your partner, friend, or anybody you love and get after it with them! However, this isn’t a day to just switch off set for set or spot them on their squat. This is a day to work out TOGETHER! Rep for rep and you can even make it competitive! And of course, when you’re done, make sure you grab 2 ice cold FITAIDs for you and your partner to recover, TOGETHER. Cheers!
Need some ideas for partner workouts? Feel free to take a look at our favorite 10 partner workout videos on TikTok. So, go get after it on Valentine’s day with your partner and feel free to record a video of you and your partner working out together. Don’t forget to post it on TikTok and tag @officialfitaid.
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Did someone say love is in the air? From your family at LIFEAID, we want to wish you all a Happy Valentines Day! Whether you’re in a relationship or single, Valentine’s Day is just another day to get up and get your heart pumping. Instead of going to the gym alone on Valentine’s Day, get […]
LIFEAID held a seminar for Renaissance Periodization Nutrition to learn more about sports performance and the importance of your diet – everything from healthy calorie balance to macro breakdown can have a major effect on your body in the short term long term. Founder Nick Shaw broke down their pyramid of importance when it comes to feeling good in the gym, losing fat and/or retaining lean tissue.
Who is RP?
Renaissance Periodization or RP is a platform that aims to deliver the most effective, scientifically sound, and reliable diet and training consultation to anyone looking to achieve success in the areas of physique alterations, sports performance, and health. They’re all about helping you target your time and effort into methods that work. RP lives and breathes fitness, nutrition, and sport, as well as educating whoever wants to learn. So if you’re someone starting your fitness journey or looking for the right knowledge and information to better yourself, RP is the perfect place!
The pyramid above is broken down into 6 categories of importance. The most important being adherence followed by calorie balance, macronutrients, nutrient timing, food composition, and supplements + hydration. Each category plays a pivotal role in your success in the gym and overall, feeling good.
Adherence
Adherence can simply be broken down into the fact that consistency is key. Not just consistency over the short term but more importantly over the long term. It is important to develop habits that add sustainability to your nutrition. We’re not just talking weeks or months, we’re talking years. Once you have a successful plan, knowledge is power. RP can assist you in gaining the knowledge you need to be successful on your journey. If you don't have adherence, no matter the nutrition plan, you're not going to get too far.
Calorie Balance
Calorie balance is about 50% of your dietary success. This is all about calories in vs. calories out. The way you handle this factor, sets the foundation for your dietary and physical goals. To reach your goals, you have to nail calorie balance. If you do not, it is very similar to having a really nice sports car that just sits in the garage. If you do not gas it up, it is going nowhere. Depending on your goals, there are two states of calorie intake in which you can be. If you are consuming more calories than you are burning (i.e trying to gain weight and muscle) you are in a hypercaloric state. If you are burning more calories than you are consuming (i.e losing weight) then you are in a hypocaloric state. Then if you are pretty even, that is a eucaloric state or a maintaining state.
Macronutrients
Your macros make up about 30% of your diet. These macros include carbs (4 cal per gram), proteins (4 cal per gram), and fats (9 cal per gram). The most important of these are proteins. Roughly speaking, you should be consuming 1g per pound of body weight. Your protein intake will be based on your goals and it is key to keep track of your performance. The second most important are carbohydrates. Carbs have the biggest range of intake because it is based on how much physical activity you take part in. Simply put, more activity and exertions means there is a need for more carbs in your diet. Finally, fats are the first place to lower calories in your diet. It is important to try and focus on more unsaturated fats than saturated fats. When cutting back fats, be sure to keep proteins and carbs high.
Nutrient Timing
10% of this pyramid is based around nutrient timing. This is broken into two categories. Meal quantity vs. meal distribution. Meal quantity is simply how many times you are eating throughout the day. You should try to focus on 3-5 times a day, every 4-6 hours. Meal distribution is how you consume these macros based on time of day and when we train. This is also based on your weight goals, whether you are trying to lose or gain weight.
Food Composition
People think the types of food you're eating matter the most but that’s not necessarily true. As long as you're hitting your numbers, the type of food should not matter. In terms of proteins, you can get those from animals or on a vegan diet. When it comes to carbohydrates, there are either your GI carbohydrates that include oatmeal, sweet potatoes, fruits and veggies. Or there are your higher GI carbohydrates which should not be eaten as often. Your fats can either be unsaturated or saturated. Most of your unsaturated fats should come from nuts, avocados, or olive oils. Your saturated fats include grass fed beef or coconut oil, these are the healthier ones that you should try and stick to. However, these should not make it the bulk of your fat intake.
Supplements + Hydrations
RP gave us their top 5 supplements:
- Whey protein
- Casein Protein
- Workout Supplements w/ Carbs (for athletes training for an hour or longer)
- Creatine (amounts based on your workout goals)
- Caffeine
All these are great to incorporate into your diet to help you achieve success on your fitness journey.
Tag us on Instagram with your favorite nutritional tips that you’ve incorporated into your daily life! @fitaid
LIFEAID held a seminar for Renaissance Periodization Nutrition to learn more about sports performance and the importance of your diet – everything from healthy calorie balance to macro breakdown can have a major effect on your body in the short term long term. Founder Nick Shaw broke down their pyramid of importance when it comes […]
Conflict - Use It, Don’t Diffuse It: CrisMarie Campbell & Susan Clarke TEDx
Conflict is a normal part of working on a team and it can be seen as either productive or detrimental. But instead of thinking of conflict as good or bad, Campbell and Clarke propose that conflict should be understood as an energy source that fuels innovation and team performance. Check out this Ted Talk and learn how to utilize conflict as a catalyst for positive transformation.
What’s Love Got To Do With Work?
Organization development consultant Khoo Seok Lin explores the crucial role that love plays in work by asking the question: “What is needed for me to be at my best at work while experiencing joy, energy and meaning?” Khoo Seok Lin explores various applications of love in work, including the importance of doing work that energizes you and accepting strengths and weaknesses. Read on to discover how incorporating love into your work can help avoid burnout and guide us to a fulfilling work life.
"Life is either a daring adventure or nothing at all."
- Helen Keller
10 Fundamental Truths That Will Change Your Life
Voted one of the most inspirational articles EVER by Linkedin, Travis Bradberry’s 10 Fundamental Truths offers an opportunity for self-analysis to ensure that we are acting in accordance with our values in our professional and personal lives. One fundamental truth states that fear is the number one source of regret. Read on for more valuable fundamental truths worth considering.
Lifespan: Why We Age―and Why We Don't Have To by David A. Sinclair PhD
David A. Sinclair, co-director of the Paul F. Glenn Center for Biology of Aging Research at Harvard Medical School, takes a provocative stance on aging in this book, stating that “Aging is a disease, and that disease is treatable”. Dr. Sinclair explains the new scientific discoveries that suggest that we may be able to reverse aging in the future, while also explaining simple things we can do every day to slow down our aging process
Conflict – Use It, Don’t Diffuse It: CrisMarie Campbell & Susan Clarke TEDx Conflict is a normal part of working on a team and it can be seen as either productive or detrimental. But instead of thinking of conflict as good or bad, Campbell and Clarke propose that conflict should be understood as an energy […]
Whether you’ve walked into your first CrossFit box this week or you’re a fellow veteran and full on addicted CrossFitter, we can all agree that watching powerhouse athletes dominate on the floor at Wodapalooza is a mind blowing experience. FitAid has been following the trajectory of up and coming elite athlete, Meg O’Donnell! Prepping for such an intensive four day event can be pretty daunting but O’Donnell breaks it down for us – from how she prepared her workouts to how she felt when she got her invitation to Miami’s Wodapalooza Competition. Check out our interview below:
FitAid: How have you been preparing for your appearance at Wodapalooza?
O’Donnell: I have some hefty goals. So I've been going through Phase 1 of my "Open" prep. Which has heavy lifting, monostructurals and "fun" conditioning pieces. Otherwise, just trying to stay healthy and well fed. I'm pretty excited to compete at WZA. This will be my first time!!
FitAid: Did the cancellation of Wodapalooza last year have an impact on your performance or your experience as an athlete this past year?
O’Donnell: I was sad to see that WZA had to cancel. I had not planned to compete there last year, so the cancellation didn't affect my training. But I think it was a smart move with everything that was going on. Plus it helps to make this year EVEN more special. Especially with it being the 10th anniversary.
FitAid: How did you feel when you got the invite to this year's WZA?
O’Donnell: Getting the invite this year was a VERY pleasant surprise! I am beyond excited to get the chance to compete at such an iconic event! Not a terrible thing to get a little vacay into the heat during this time as well.
FitAid: What workouts are you hoping to see at this year's Wodapalooza?
O’Donnell: I always LOVE a good chipper and ladders. I've been looking at all the posts from Instagram. There are a LOT of fun workouts that WZA could bring back! Hopefully it'll be something heavy and fun at the same time! Rope climbs and sandbags and a heavy barbell sound like "fun"
FitAid: What advice do you have for other up and coming athletes looking to make it to Sanctionals?
O’Donnell: I've been competing for about 10 years now. My advice for the up and coming athletes is to believe and Keep training! You CAN do it! I started out just wanting to be a more healthy and fit human. That took a small step up to make Santionals. It took me a few years, but after making Regionals/Sanctionals/Semi-finals; I set my sights on the Games. Haven't made it there yet, but I'm still trying and doing well. Been getting better every year! Maybe, THIS year will be the year! Either way, competing has been a very fun time! I have made more than a few friends along the way.
Don’t forget to check out Meg’s socials (@meg_breezy_ox9) for more behind the scenes WZA action! And tag us on Instagram if YOU were at WZA this year! @fitaid
A big shout out to Tiffany Ammerman for grabbing this content. You can check out more of her articles, along with her photos at the link below: https://www.lifeaidbevco.com/blog/author/tiffany-ammerman/
Whether you’ve walked into your first CrossFit box this week or you’re a fellow veteran and full on addicted CrossFitter, we can all agree that watching powerhouse athletes dominate on the floor at Wodapalooza is a mind blowing experience. FitAid has been following the trajectory of up and coming elite athlete, Meg O’Donnell! Prepping for […]
From Bankrupt to a $60M Beverage Business
"Today is a beautiful day filled with opportunity and potential"
During this episode on the Scale Your Agency Podcast, I sat down with Trent Dyrsmid. We discuss the difficulties of growing a business, especially in the beverage industry, the importance of differentiating your product and hiring the right people.
The Lines Between Beer, Soda, and Spirits are Blurring as Beverage Companies Seek Sales Growth
A 130% increase in ready-to-drink alcoholic seltzer beverages has compelled industry giants like Coca-Cola and Pepsi Co to enter the alcoholic beverage market as well. New kinds of hard seltzers seem to be released every week, such as Hard Mountain Dew or Topo Chico Hard Seltzers. Read on to see what this could mean for the competitive environment of the alcoholic beverage industry.
“If you really look closely, most overnight successes took a long time."
- Steve Jobs
U.S. News - Top Food Trends for 2022
Environmental sustainability is now one of the main purchase drivers for today’s consumers. Along with sustainable foods, consumers are also more interested than ever in food products that will promote our immunity, mental health, and digestive system. Check out this article for some new products to try out in 2022, including barley milk and plant-based charcuterie!
The Mountain is You: Transforming Self-Sabotage Into Self-Mystery
I talk a lot about the "victim mentality" and the dangers of falling into its trap. We are the ONLY ones who have the power to create the life we want. While no book, podcast or article can magically make that happen, this book sure is a great place to start!
Bonus: 2022 Goal Setting
I'm sure many of you have huge goals for this upcoming year, both personally and professionally. But what are your plans to ensure you reach those goals? Check out this awesome 2 part video on goal setting from our friends over at Procabulary.
Part 1: Getting Unstuck
Part 2: The Enlifted Goal Setting Method
From Bankrupt to a $60M Beverage Business “Today is a beautiful day filled with opportunity and potential” During this episode on the Scale Your Agency Podcast, I sat down with Trent Dyrsmid. We discuss the difficulties of growing a business, especially in the beverage industry, the importance of differentiating your product and hiring the right […]
Prior to Wodapalooza, FITAID held a photoshoot with CrossFitter, Kelsey Kiel. Being that it was her first competition in almost 2 years, we thought we would catch up with her and see what she has been up to. Our manager of social, Dion, was able to get some behind the scenes content as well as ask Kelsey some interesting questions. Check out our Q&A brought to you by our Master of Social, Dion. Also, give our Instagram page, @fitaid, a follow to stay up to date with everything FITAID.
Being that this is your first competition in almost 2 years, why did it take you so long to come back to crossfit?
Kelsey: “I took almost a full year off from doing anything crossfit to bobsled and the last competition I did was in February of 2020. I took a lot of time off to focus on bobsledding. I missed Crossfit though so I decided to come back.”
What intrigued you the most about bobsledding?
Kelsey: “It was a different opportunity. They asked if i wanted to see if i’d be good at the sport so i decided to give it a go. I had a feeling that crossfit wasn't going anywhere but the opportunity to try and make an Olympic team was something I wanted to try to give a shot. They said it was going to be hard to do that in less than a year, and it was hard to do, and i didn't do it, so here i am back in the sport that i really love.”
What are you excited about the most for WZA?
Kelsey: “I feel like I am most excited to just get back out there. I get to compete with my best friend on my team. All three of us are just out to have fun. I've missed it. When they say WZA is a celebration of fitness, that's exactly what it is. There's nothing like it.”
What do you miss most about competition?
Kelsey: “The sport in general. Like when you're training for a very specific reason, to medal at the olympics, it's very sport specific. But with Corssfit, everyday in the gym is such a process and I missed that when I was training for bobsledding. Everyday im looking forward to going to the gym again and I am having more fun than i feel like i've ever had doing CrossFit. I'm just doing it for myself and enjoying every moment.”
Has this process of getting back into CrossFit brought you reminders of why you started CrossFit ?
Kelsey: “If someone told me I would be doing this (a photoshoot) when I started, I would have never in a million years believed you. I think that taking the year off and trying a different sport, trying something new, made me realize what I miss about this sport. It really took me back to the roots, the reason I started competing in the first place. I think I lost myself a little bit there. Not necessarily doing it for the wrong reason but it became a chore. Taking some time off and coming back makes it seem like a different environment and I've been having so much fun with it.”
What's the most frustrating thing about a photo shoot? Doing the same thing over and over again? Or just waiting for a long time?
Kelsey: “The lack of snacks that I brought HAHA”
How many times have you had to fake drink a FITAID?
Kelsey: “Too many to count!” (Proceeds to fake drink a FITAID)
Thin crust pizza or deep dish pizza?
Kelsey: “Thin crust because I just don't like deep dish pizza. I feel like it's very saucy.”
If you had to choose one, Outback Steakhouse or CheeseCake Factory?
Kelsey: “Outback Steakhouse because I really like Steak even though Cheesecake Factory has the biggest menu I have ever seen in my life. It’s like a book.”
Be sure to check our other blog posts for more exclusive interviews, WZA Competition content, and everything LIFEAID!
Prior to Wodapalooza, FITAID held a photoshoot with CrossFitter, Kelsey Kiel. Being that it was her first competition in almost 2 years, we thought we would catch up with her and see what she has been up to. Our manager of social, Dion, was able to get some behind the scenes content as well as […]
“Party in the city where the heat is on, All night, on the beach till the break of dawn, Welcome to Miami, Bienvenidos a Miami!” Pack your bags and don't forget your swimsuit. For the first event of 2022, the LIFEAID team is headed to Miami for Wodapalooza (WZA). What started in 2012 as a grassroots 1-day event with 145 athletes and 500 spectators, has now grown into the world’s premier Functional Fitness Festival. Today, this event spans 4 days on Miami’s Bayfront Park and brings together thousands of athletes, spectators, and fitness enthusiasts.
If you plan on making the trip to Miami, here is what you can plan for. There will be a weightlifting faceoff, WZA Strong which is a hybrid competition of Strongman and functional fitness movements, and the Gauntlet which is an exciting and fast race through three workouts in one hour (!!!). Also, for spectators, there will be one of the largest collections of functional fitness vendors and exhibitors as well as spectator workouts and seminars.
This year, several of our FITAID sponsored athletes will be competing at 2022 WZA. Those competing will include Sara Sigmundsdóttir, Guilherme “Gui” Malheiros, Kelsey Kiel, James Newburry, Jay Crouch, and Ellie Turner. If you are going to this event, make sure you cheer extra loud for our athletes and be on the lookout for some of our team members handing out FITAID merch and FITAID GO!
“Party in the city where the heat is on, All night, on the beach till the break of dawn, Welcome to Miami, Bienvenidos a Miami!” Pack your bags and don’t forget your swimsuit. For the first event of 2022, the LIFEAID team is headed to Miami for Wodapalooza (WZA). What started in 2012 as a […]
The Indicator podcast by Planet Monkey - The toymakers’ (supply chain) nightmare before Christmas
Considered one of the best podcasts available today, the Indicator takes on a unique issue in the business world and breaks it down in 10 minutes or less. This episode explains the supply chain delays and their effect on Christmas shopping patterns this year. With many stores not receiving their holiday shipments, many were wondering what kind of presents will go under their Christmas tree.
New Eye Drops Offer an Alternative to Glasses
Nope, it’s not science fiction. This week the FDA approved eye drops that can improve your vision. The drops begin working in fifteen minutes and can improve eyesight for up to 10 hours! Read on to see how they work.
“The greatest glory in living lies not in never falling, but in rising every time we fall."
- Nelson Mandela
Deep Breathing: A Complete Guide to the Relaxation Technique
As humans, we breathe in and out over 22,000 times a day. Concentrating on just a few deep breaths every day can actually relieve stress, alleviate pain, and increase your energy levels. Check out this great article from Everyday Health for a complete guide to deep breathing.
Chatter: The Voice in Our Head, Why It Matters, and How to Harness It
Voted one of Amazon’s best books of the year, Chatter reveals the psychology of our inner voice and allows us to better listen and understand ourselves. There is more to our silent conversations than we think, learn how to take advantage of this awesome part of you.
The Indicator podcast by Planet Monkey – The toymakers’ (supply chain) nightmare before Christmas Considered one of the best podcasts available today, the Indicator takes on a unique issue in the business world and breaks it down in 10 minutes or less. This episode explains the supply chain delays and their effect on Christmas shopping […]
The Goal Digger Podcast - The Science of Happiness at Work
In this podcast, host Jenna Kutcher speaks with Jenn Lim, the CEO of Delivering Happiness, a company dedicated to helping organizations improve their company culture. Kutcher and Lim explain what it takes to create a great work environment and company culture, including steps you can take to truly enjoy your time at work.
Why Emotionally Intelligent Leaders Follow the Rule of Zero Off-Hours
A brief exploration of the importance of balancing work and home life, this article explains why we shouldn’t constantly check our emails and how expecting everyone to be available at all times is a recipe for burnout. Here’s what you can do instead.
“To me, business isn’t about wearing suits or pleasing stockholders. It’s about being true to yourself, your ideas and focusing on the essentials."
- Sir Richard Branson
A Penny for Your Squats?
A study published in Nature tested over 50 motivational programs and their effects on how often we exercise. After analyzing the results of incentives like paying users to workout, it turns out that rest may be the key factor that keeps us going back to the gym.
You Are a Badass: How to Stop Doubting Your Greatness and Start Living an Awesome Life
Described as being “Packed with humor, inspiration, and advice”, You Are a Badass is currently the number one New York Times best-selling self-help book. Read through these real life stories, how-to guides, and sage advice, and be on your way to living an awesome life.
The Goal Digger Podcast – The Science of Happiness at Work In this podcast, host Jenna Kutcher speaks with Jenn Lim, the CEO of Delivering Happiness, a company dedicated to helping organizations improve their company culture. Kutcher and Lim explain what it takes to create a great work environment and company culture, including steps you […]