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The Curated Edition #1

Noah Lyles teaches you how to sprint, read this before you start using creatine, is bad sleep hurting your fitness progress? And more…

Read time: 3 minutes

Welcome to the first issue of what I hope will become a series.

While the purpose of my regular newsletter is to turn you into the strongest and most disciplined version of yourself by teaching you my method, this shorter publication is going to be about curated content from other people who are experts in their own field, as well as news I think you’ll need.

Everything I’ll share with you will follow my philosophy of training safely and mindfully with much higher results on the long term than regular training programs.

Every successful fitness journey must combine adequate physical training, nutrition, sleep, stress management etc. all working in symphony.

I am here to teach you how to build a strong body and a resilient mind.
Now here’s who I listen to when it comes to the rest.

I hope you’ll learn something useful and enjoy this issue.
If you have any comment or suggestion, please let me know by replying to this email.

Noah Lyles teaches you how to sprint.

Noah Lyles' YouTube channel offers a deep dive into his sprint training regimen, providing detailed guidance on improving speed and technique.

He shares his warm-up routines, sprint drills, and workout sessions that are essential for sprinters aiming to enhance their performance.
His content covers a range of topics, from dynamic stretches and mobility exercises to speed and hill workouts, with an emphasis on proper form and mental focus.

For example, he showcases hill sprints and acceleration drills in his Grassroots series, breaking down his approach to both physical and mental preparation​(How I WARM UP For a Race) ​(How To Get FASTER with DRILLS).
His channel is a great resource for athletes wanting to sprint more effectively while following the training habits of a world-class sprinter​(Grassroots Ep.2).

Thinking of supplementing with creatine? Read this.

Cleveland Clinic’s articles are usually the first links I click in the search results page when I have a health question.
(I might be partial because my girlfriend works there though.)

This Cleveland Clinic article breaks down what creatine is, how it helps improve muscle mass, strength, and athletic performance, and its safety as a supplement. Whether you're an athlete or just looking to enhance your workouts, the article explores how creatine functions in the body and offers guidance on its use. For more information, check it out here.

Is bad sleep hurting your strength gains or weight loss?

Resetting your sleep routine could be the game changer you need for improved fitness and strength gains.

This article from the Sleep Foundation offers practical tips on how to adjust your sleep schedule for optimal recovery and performance.
Quality sleep enhances muscle repair, boosts energy, and promotes better mental focus—all crucial for strength training.
By following these strategies, you can improve your sleep hygiene, helping you recover faster and maximize gains. Read more here.

Fitness News

1. Healthy Fall Tips: This guide offers tips to stay healthy during fall, including boosting your immune system, adjusting your diet, and staying active to combat seasonal changes. Source

2. Beginner’s Guide to Yoga: This article provides essential tips for starting yoga, covering the basics of poses, breathing techniques, and how to build a routine for flexibility and strength. Source

3. Top Exercise Routine Tips: Learn how to create an effective workout routine, including advice on consistency, setting goals, and mixing cardio and strength training for better fitness. Source

4. Preventing Diabetes: Even if diabetes runs in your family, regular exercise and a healthy diet can lower your risk of developing the disease by improving blood sugar control. Source

5. Weightlifting and Muscle Growth: Lifting weights close to failure is a common method to build muscle, but this article explores whether it's necessary to get the best results. Source

6. Injuries in Olympians: Many athletes face injuries that can jeopardize their chances of winning, and this article highlights common injuries and how they impact performance. Source

7. Peak Performance Age for Olympians: Is there an ideal age for Olympic athletes to reach their peak? This article examines how age affects performance across different sports. Source

8. Healthy Electrolyte Drinks: Find out which healthy drinks are rich in electrolytes to keep you hydrated and energized, from natural options like coconut water to other alternatives. Source

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Reclaim Your Calm

I hope you found some useful tips and motivation in today's edition.

Please share your feedback and help me improve my content for everyone!

A great way to do this is by replying to this email with a personal question you have about fitness.

Thanks for reading and see you next week!

- Nico

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