Happy Monday,
Last week I let you know I was starting a Patreon community.
For those of you who have subscribed, thank you! Your support means a lot, and I can’t wait to see how this community grows together.
If you’re still on the fence (or didn’t see the email), here’s what you can expect:
- A monthly roundup email with a book club pick, monthly training challenge, and journal prompts
- A live monthly Q&A with me!
- Subscriber-only articles and other content
- Signed copies of my book, The 12-Minute Athlete: Get Fitter, Faster, and Stronger Using HIIT and Your Bodyweight
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- And other fun surprises!
If you value my emails and want to get involved in a deeper and more engaged way, please consider joining the community. You get some really cool perks for a great value all while helping us to keep expanding our mission to help people become all they can be both inside and outside of the gym.
Thank you for your support!
Now on to our regularly scheduled content:
What I’m reading —
How Perfectionism Leads to Athlete Burnout / Alex Hutchinson / Outside Magazine
This is an interesting look at what causes overtraining and burnout in athletes, especially following Simone Biles’ decision to drop out of the Olympics.
“Setting high goals and holding yourself to high standards can have lots of positive effects; it’s beating yourself up when you fall short of those standards that is most associated with negative outcomes like depression, anxiety, and low self-esteem.”
What I’m listening to —
Chop Wood Carry Water: How to Fall in Love with the Process of Being Great by Joshua Medcalf
This is a great little book on learning to love the process of working toward your dreams, told through the story of one boy’s journey to achieve his lifelong dream of becoming a samurai warrior. So much wisdom in this one.
“Every adjustment at the firing line means the difference between hitting the target and missing it. And the same is true in life. Every little thing we do, no matter how mundane, matters greatly when it is multiplied by the number of times we do it.”
A quote that inspires me —
“How long are you going to wait before you demand the best for yourself?” – Epictetus
What I’m training —
Squat jumps.
I’ve been a little lazy training power exercises lately, but squat jumps are one of those exercises that when I do them regularly, result in the biggest power gains. There are lots of different variations, but the type I’m focusing on is a low squat into the highest jump possible. I do about ten reps before my legs are shot and I have to take a break.
Three new workouts —
Dynamic Jump Rope HIIT Workout (12 minute, jump rope)
Bodyweight Burner AMRAP Workout (AMRAP, none)
320 Rep Core Circuit (Time challenge, dip bar, box)
And here’s a plyos + medicine ball workout I posted on Instagram.
You can get these and all future workouts right in the 12 Minute Athlete app when you subscribe as a Super Athlete (this is WAY cheaper than joining a gym or hiring a personal trainer! In addition, you’ll be helping to support the site and making future features to the app possible.).
As always, I value your feedback, so please feel free to reply directly to this email if you have any questions or comments (yes, I am a real human). I get a lot of emails and messages, so I can’t reply to all of them, but I do read everything you guys send me!
– Krista Stryker
PS. Here’s that link again to help support the site for as little as $5.