"Over the 16 years I've been teaching Jiu-Jitsu, I've often acted as a mentor or role model, which, in many ways, is a lot like fatherhood. So, that part came very naturally to me. But realizing that someone is fully dependent on me definitely took some adjustment."
]]>The ultimate result of this intense yin and yang of forces? Personal growth: both mentally and physically.
Former world champion MMA fighter and black belt Gregor Gracie embodies a similar contradiction. Not only is he a highly-seasoned fighter, growing up practicing Brazilian jiu-jitsu with his brothers, but as a new father and owner of Gregor Gracie Academy in Brooklyn, NY, he teaches and mentors both children and adults alike. Gregor's career success suggests that purpose isn't something he struggles to find. These days, his focus is on his family and the goal of improving his students' lives through martial arts.
LM: Did you know from a young age that you wanted to focus on martial arts as a career, or was it something you naturally gravitated toward over time?
GG: I always knew I wanted to be a fighter. As a kid growing up in Brazil - where soccer is by far the most popular sport - all my friends' idols were the players and they dreamed of becoming soccer players. But not me. I always knew that one day I would be stepping in a ring.
LM: Is being a fierce competitor, committed to your craft, something you feel that people are born with? Can it be learned?
GG: It can definitely be learned; it's all about dedication to your training. When we start something new we have very little confidence in our abilities. Over time, as we start to improve in our training, our confidence also grows. Eventually this will allow us to step into an arena and test ourselves against different competitors.
LM: You emphasize that your training academy is “in the business of building confidence”. How do the skills learned through martial arts translate into other aspects of life?
GG: Jiu-Jitsu gives us two very important life skills. The first one is the confidence to stand up and try again. Nowadays, fear of failure is a major problem. In martial arts we must face victories and defeats everyday and, despite the outcome, we learn to stay humble and keep working toward improvement. The second one is the ability to stay calm under pressure. In Jiu-Jitsu we often find ourselves in vulnerable positions and the first thing we learn is that panicking will only make things worse. Our goal is to stay calm and try to find the best solution possible to reverse that situation.
LM: How has becoming a father changed the way you approach your training? Your business? Your lifestyle?
GG: Becoming a father definitely changed everything for me. We grow with every challenge, and being a father is the biggest challenge I’ve faced so far, knowing that my son's life is being molded by my wife and me. It's a huge responsibility, knowing that even at a young age, everything he does, hears, eats… can influence the kind of man he will become. A parent is their child's first role model. So, what kind of role model do we want to be?
LM: Do you envision your son being actively involved in martial arts and the training academy as he grows?
GG: I would definitely do everything I can for him to be involved. Whether he decides to pursue it as a career will be up to him. I truly believe that getting children involved in martial arts is extremely important -- it's a great way to build self-confidence. Millions of kids and adults face bullying every day. It's a lack of confidence, on both sides, that makes bullying one of the most significant issues our society faces today.
LM: How does your relationship with your father impact the way you are raising your son?
GG: It's important to learn and improve in life. In many cases, people complain about something bad that has happened to them in their past, but those experiences can often be the best teachers. My father wasn't very present while I was growing up. When my son was born, I made a promise to myself that I would always be there for him. Not just to give him a roof over his head and food on his plate, but to truly be present in his life.
LM: In what ways is fatherhood much like - and much different than - you imagined?
GG: Over the 16 years I've been teaching Jiu-Jitsu, I've often acted as a mentor or role model, which, in many ways, is a lot like fatherhood. So, that part came very naturally to me. But realizing that someone is fully dependent on me definitely took some adjustment.
So we're here to get you started with some solid ways you can ease your way back into the group workout scene.
]]>For many, the "social distancing" mindset is hard to shake.
It's become almost second nature to slip on a mask everywhere we go or vacate the room, pronto, in the wake of a sneeze.
But at some point, we all have to remember that human beings are social creatures. Ignoring our inherent nature prevents us from all the wonderful benefits that being around our friends, colleagues and family offers - notably, when it comes to physical fitness.
It's been a minute since working out was thought of as a social opportunity. We get it.
So we're here to get you started with some solid ways you can ease your way back into the group workout scene.
1. Schedule a gym "date"
Just because gyms are open again doesn't mean there's less anxiety about going back to an indoor location with lots of people working out together. Lingering Covid concerns haunt us all. So why not bring a friend for emotional support? Chances are, they're feeling the same way you are.
Schedule a recurring time that's convenient for you both, or mix it up week to week, for novelty. When you've got a friend by your side, stepping back into the social world of working out seems a whole lot less daunting.
5th Street Gym, Miami, FL
2. Join a club or adult league
Whether you're a biker, swimmer, runner, boxer, tennis player... you likely won't have a hard time finding a local group or league made up of a diverse group of people who all have something in common from the get-go. Check out your community center or gym for announcements about upcoming opportunities, or find the group that fits your niche on social media.
3. Gather to train for a charity event
Whether it's a road race for a local dog shelter, the March of Dimes, or the MS 150, there are more active events and races for amazing causes than we could even begin to list. Find one you're passionate about and bring it up in the break room at work. Your colleagues may also be looking for an opportunity to be more active - socially and physically. Why not do both while getting to know people and giving back at the same time?
In case you're still on the fence about the idea of breaking your solo fitness routine, remember that the benefits of getting physical with friends have a positive impact on your mind, body and soul.
Here are just a few of them:
1. Train harder
Most people are well aware of how the accountability factor involved with working out with a partner or group makes them more likely to stick with a fitness routine. But research also shows that people tend to put more effort into the activity as well. The competitive vibes of pushing yourself in the presence of a partner(s) may actually help you reach your goals faster than if you stick with a solo routine.
5th Street Gym, Miami, FL
2. Relieve stress
Many people choose to work out after work, as a way to blow off steam after a stressful day in the office. But making it a social opportunity adds another layer - having a friend to talk to. Relating to others' experiences or simply venting frustrations to someone who's listening helps us feel less alone and can have a positive impact on our mental health.
3. Gain social confidence
No one is immune from some level of anxiety - especially about social engagements in a post-covid world. Taking it slow and starting with social workouts involving a small number of people, in an outdoor environment, will help build confidence for when social skills can have a make-or-break impact, such as in the workplace...or even on a first date!
Just because you're rusty on running with a partner or hesitant to hop on a gym's stationary bike doesn't mean that comfortably socializing in the form of a workout is out of reach. Take it slow. Start outdoors. Bring along an old friend.
Pretty soon, you'll remember how much better sweating and straining and striding is when you've got your favorite people to share it with.
You'd be hard-pressed to name many similarities between the small town of Stryi in western Ukraine and the chaotic metropolis that is New York City, USA. One commonality, however, is certain: Stanislav Kravchenko.
As Stanislav faces the current situation in Ukraine from his home in New York, he is determined to do his part to support the country's valiant stand against Russian forces.
]]>Ukrainian born and raised, Stanislav immigrated to the US over a decade ago seeking opportunity.
Did he find it? More like earned it–he worked his way up from a Wilhelmina fitness model to Equinox trainer to the co-founder of ONEFIT, a custom wellness solution that uses a virtual assessment to determine the right expert-formulated fitness program and weekly routine for each client.
Though today he calls NYC home, leaving behind his native country of Ukraine, including his family and friends, definitely wasn't an easy transition. Stanislav hasn't forgotten the values he was raised with, values he proudly confirms aren't unique to his person, but upheld by the Ukrainian people as a whole.
As Stanislav faces the current situation in Ukraine from his home in New York, he is determined to do his part to support the country's valiant stand against Russian forces.
LM: When did you immigrate to the United States, and why?
SK: I immigrated to the USA in 2010, searching for more and better opportunities, as well as full democracy. Ukraine is a pretty democratic country right now under Zelensky’s leadership. He's made me very proud to be a Ukrainian immigrant.
LM: Where do you live now?
SK: In looking for bigger opportunities... I moved to NYC of course! The land of hustle and dreams. One of the greatest cities in the whole world. I always heard that if you make it here, you could make it anywhere, but now that I've experienced all this city has to offer, NYC is my home forever.
Stan with his family in Lviv, Ukraine |
LM: What would you consider to be the most significant cultural similarities between the US and Ukraine? And differences?
SK: I really enjoy seeing how Americans are so family oriented. I've noticed how important it is for Americans to get together and celebrate holidays or special occasions. It's beautiful, and I would say that the importance of family is similarly valued in Ukraine. We love spending time with our families and friends.
The biggest difference is how much and how hard Americans work. Especially in New York City. There is a work ethic and drive that I've felt internally as an individual, but I never truly experienced living in Ukraine. Where I’m from, there is much more of a work-life balance. I think that cultural perspective is present throughout Europe, overall, with less work hours and more time off.
I respect the benefits of both mindsets, and as I get older, I'm understanding the importance of finding greater work/life balance.
LM: How has being from the Ukraine shaped your approach to overcoming obstacles and achieving goals, from a career, personal, and fitness perspective?
SK: Being Ukrainian has shaped me to be a driven individual. I love an obstacle, I love to chase and achieve and overcome. That’s the Ukrainian DNA in a nutshell. We’re a very hardworking people; obstacles only motivate us to conquer more. These values are reflected in my personal life AND career. I came to this country with a purpose, and I think challenges and working toward goals keeps me on my toes and motivates me to be the best version of myself.
Being an immigrant is the ultimate challenge. I'm constantly pushing myself to be better -- as a man, a boyfriend, a professional. It's easy to be complacent when you don’t set goals for yourself. Growing up in Ukraine taught me I could overcome tough situations; it's what gave me the confidence to take on big goals later in life.
LM: What’s something special about the people of Ukraine that inspires you?
SK: Bravery. Oh my god, can we talk about this a little bit?!?! I grew up in the ‘90s, where we essentially grew up on the streets playing outside games like “Kozaki i Rozboiniki” (translation: “Kozaks and Rogues”). The mission is to protect your friends and secret information, while not letting rogues catch you (my girlfriend explained this is similar to "Capture the Flag" in the US). We would play for hours, throughout the whole city, running away from each other. That game taught us to be brave, to fight for truth and for your friends.
LM: You’ve proudly spoken out as a Ukrainian immigrant with family and friends currently living in–and fighting for–your home country. What has the overall response been like on social media?
SK: My whole family and many of my close friends are living in Ukraine. Their motivation and strength is very inspiring–I have been talking about this on my social media and in my NEOU classes. Responses have been incredible, filled with love, peace and support from around the world. It’s amazing to see how many of us are united in our support of truth and fight against evil.
Stan with his mother in Lviv, Ukraine |
LM: Have you been able to communicate lately with family and friends living in Ukraine?
SK: I've been communicating with my family and friends on a regular basis: I check on my family every single day. Ukraine is not a safe territory right now. Russian missiles have been launched into every region of the country. I feel very lucky that my family is on the Western end and I feel deeply saddened for people who have left their homes behind when evacuating the capital and Eastern Ukraine. Frankly, it’s a horrible situation and those who have committed such atrocities must be held accountable.
LM: What have they shared with you, about their experiences living in a war zone?
SK: Living in a war zone, on a basic level, means living in very poor conditions, under extremely dangerous and stressful circumstances. Every night they hear air warning sirens, which means that Russian planes or rockets are heading toward their location. I truly can’t even imagine what it’s like and how most people are going to recover mentally after such extreme situations and stress, living in a war zone. It's awful.
LM: What can people outside of Ukraine do right now to educate themselves or support the efforts?
SK: One thing I want to mention is that Russians have always tried to influence and control Ukraine. As Russia sees Ukraine moving further and further toward Western politics and economics... to freedom, full democracy, free speech, the European Union... Russia sees this as a threat. They see themselves losing control and influence. But Ukrainians “Kozaks” are free people with no need to be controlled by Putin’s regime. We are fighting for democracy in the 21st century, in the heart of Europe.
If you’re reading this and want to support democracy, free speech, freedom and peace, please find some way to donate/contribute to help Ukrainians fight against Putin’s regime. Educate yourself. Learn the history and the story of Ukraine. And be loud about your support. People often feel awkward vocalizing efforts to donate, or speaking out about sensitive subjects–but every voice matters.
Ukrainians need to not only feel your support with help and donations, they need to hear your support from around the world. Stand with Ukraine. Speak up for Ukraine. Thank you all! 💙 💛
Follow Stanislov on Instagram
]]>Embrace Change
If there’s one thing that you can count on, it’s that your circumstances will always change. It’s the one constant. Learn to embrace this.
Write Down Affirmations
Repeating positive affirmations can be a powerful way to motivate yourself. Write down, “I am…” statements in the present tense. Even if you are not there yet, you will be.
Be Prepared When Opportunity Shows Itself
It is not by luck that you are who you are. It took a lot of practice to get where you are today, and that is unique to you. When opportunities arise, take them.
Redefine What It Means to “Win”
It’s usually big moments that we tie to winning, but winning is focusing on what’s important now. You might not see small goals as winning, but you can create a habit out of small wins, which inevitably lead to much bigger ones. Redefine what you see as winning and you can start to win in multiple ways every day.
Believe In Your Infinite Self
Choose to believe in your ability to be infinite and you will be.
Akin at Aarmy NYC HQ.
Check out some of Akin’s favorite Aarmy pieces.
“Your outfit is your uniform. You’re wearing what you believe in.”
Being hard on ourselves often comes after we’ve seen someone else do it better, faster, or stronger than we have. Self-criticism can be a vicious and relentless cycle, especially when we don’t have a strong sense of self to keep us grounded and happy with exactly who we are.
How much does your ego drive your pursuits? And, most importantly, does it affect how successful you are at reaching your goals?
We talked with retired U.S. Navy Commander and Le Mec co-founder Rudy Fernandez to hear how his approach to fitness has evolved over the years. Being solely motivated by looking physically fit used to be his greatest limiter. Now, he’s learned that a holistic approach to wellness is how you can become your fittest, happiest, and healthiest self. And he’s sharing how to do it.
LM: Rudy, you joined the U.S. Navy at 17 years old. What was your relationship to fitness like at that time?
RF: I was pretty fit from playing sports, but never trained at a gym. When I joined the Navy, I continued to work out, but my relationship with fitness was based on tests… we were tested in push-ups, sit-ups, running distances. I didn’t start working out with any real sense of purpose until I was in my mid-20s.
LM: Why did your approach to fitness change?
RF: My reasons for working out really changed when I went through a personal hardship in my life. I started working out because I knew it was good for my health, but as I lost weight, I became very motivated by the physical aspects: I just wanted to look good. What I quickly realized is that I’d plateau in my goals. I could only get so far–then I’d hit a wall in my progress and lose motivation to keep at it.
LM: What made you want to rethink your fitness goals?
RF: When I decided to recommit to my goals, I chose not to do it just to improve the way I looked. It’s hard to develop a healthy relationship with your body image, but I wanted to do it differently. The first time around, it was like a crash diet. You might get close to your goals, but it’s not sustainable. The next time, I decided this was going to be a lifelong journey.
LM: What changes did you see when you decided to work out for reasons that went beyond being physically fit?
RF: I learned how to control the part of me that just wanted to see physical progress: bigger muscles, leaner abs, etc. I learned that part of controlling your ego is about being present, through meditation and also being comfortable with yourself. Meditation is a way to balance my mental health and the attitude I have toward many things in my life. It’s literally a workout for your mind and over time it creates the space that allows you to make better decisions. You can’t get that from working out and dieting. It’s an important piece of calming that ego.”
Read on for Rudy’s five ways to build a healthier relationship with your workout routine:
Work Out for Your Mind
Waiting to see a transformation in your physical body can take months, even years. Setting such long-term (and egocentric) goals can lead to a loss in motivation and inability to stick with it. But, research has shown that setting immediate goals often works best. There are plenty of immediate benefits and according to one neuroscientist, most of them have to do with your mind: mental clarity, reducing anxiety, even the simple satisfaction of finishing something you set out to do.
Remove Unrealistic Standards from Your Life (or Feed)
Instagram and the rise of social media have an indisputable affect on how we perceive ourselves. One paper by EPJ Data Science found that “evidence has been accumulating that online social networking is associated with elevated levels of loneliness, anxiety, displeasure, and dissatisfaction.” In this study, they found that people tend to be less happy the more they compare themselves to others. If your social media feed is a daily reminder that someone else is fitter, happier, richer, etc. than you, consider cleaning up your feed and filling it with sources that improve your happiness, not chip away at it.
Journal and Meditate
A lot of men might be late to the journaling movement, but writing down your thoughts and feelings is proven to boost your overall happiness. Meditation might sound like a wellness buzzword these days, but there is absolutely substance behind the hype. Even taking five minutes to calm your nervous system can have a ripple effect on your overall mindset and your relationship with your body.
Have Some Fun
Working out gets a bad rap for being all about the grind. Along with your usual routine, look for ways you can have fun while still getting a great workout–without even realizing it. Like rock climbing, boxing classes that focus on skill (improve your punch outside the boutique boxing gyms), jiu jitsu training (a great way to work your mind and body), and hiking out in nature.
Take Recovery Time Seriously
Being dedicated to your goals can sometimes lead to bad habits, like not taking enough rest days or neglecting to let your body fully recover from your hard-hitting fitness routine. Making rest days just as important as your workouts can help you unwind, feel rested, and take time to focus on other things aside from your workouts.
You can follow Rudy here for more workout inspo.
]]>Sure, bodies benefit from fitness routines, but what about minds? Is the pressure to look like a celebrity or professional athlete too overwhelming? And if we do push our bodies beyond our personal limits, how healthy can that really be – from both a physical and mental perspective?
]]>Sure, bodies benefit from fitness routines, but what about minds? Is the pressure to look like a celebrity or professional athlete too overwhelming? And if we do push our bodies beyond our personal limits, how healthy can that really be – from both a physical and mental perspective?
Exercise has been shown to improve mental health time and time again. But there’s an equally important second component to these benefits: rest and recovery. Taking the time to balance your training or daily physical activity with periods of rest allows your body to heal, re-focus, and be ready for the next workout – while offering similar benefits for your mind.
But how do you achieve the proper balance between exercise and rest?
There are countless articles on the topic. A total information overload.
So we reached out to our friend, Pierre Vuala, who has the experience to offer advice on the subject.
Pierre has been a personal trainer for over a decade, leveraging his education in Exercise Physiology and background as an athlete to help his clients “curate a healthier lifestyle built off quality, to help them perform better and be a better version of themselves.”
He also comes from a place of having been diagnosed as “morbidly obese” at the age of 12, deciding then and there to change the future of his life and health for the better. Ever the entrepreneur, he’s also the creator of his own fitness app, B3.
Check out our recent Q&A with him below.
LM: How do you go about creating training plans for individual clients?
PV: I believe in treating every person as an individual. So when a client reaches out to me to create a specific plan for them, I run through a series of questions that help me understand their body, their daily routine, and what results they’re looking for. And from there, I carve out a custom workout plan.
Photography by Rafa Olarra
LM: In your experience, do you feel physical exercise has the ability to change how stress affects your body? What about recovery or meditation?
PV: When we exercise, we release chemicals called endorphins and serotonin, which release positive feelings in the body and regulate your mood. So it is scientifically proven that exercise can relieve stress.
As much as we need movement, we also need recovery periods. The body can’t function well under constant stress, physically and mentally. I am a huge believer in listening and understanding your body. When you pay attention well, you notice your body gives you cues on when it’s time to take a step back and recover.
As far as mental recovery, I always implement one day of solitude to get my thoughts in order, and keep my mind clear and calm. I really put effort in keeping my interactions with people very minimal.
LM: How important is rest and recovery to you and your clients’ training routine?
PV: I always say that every aspect in a program is important, from the diet to the training to rest. No one thing is more important than the other. If you never give your body time to rest and recover, how do you expect it to perform at its best?
LM: What do you do on rest days?
PV: Honestly, on my rest days I am a total couch potato and homebody. I guess because I’m so exhausted from my prior workouts, moving more than I have to is not an option in my mind. Sometimes I like to do an active rest day where I just do a light jog, just to get the blood flowing. I would definitely advise my clients to do the same, depending on their goal and level of performance.
LM: How do you know when you need to make time for rest, for yourself and your clients?
PV: On a typical basis, I like to add 1-3 rest days for my clients, obviously this is different from person to person.
Personally, I do 1 to 2 rest days depending on how my body feels. But I don’t mistake being lazy or a little bit tired as a cue for me to take a rest day. You can’t let laziness get the best of you.
Photography by Rafa Olarra
LM: What advice would you give to people who can’t seem to stick to a training routine? Does your app offer ways to stay motivated?
PV: Everybody functions differently, and likes different things. For those people that struggle to start a fitness journey, I always recommend they do something they like first and carry on with that. From there when they create consistency, start doing more challenging routines that they may not typically do.
My app is catered for the person who is looking for routine and guidance. Because they either don’t know what to do or just need something to follow.
LM: What advice would you give to novices who are unsure if they will benefit from working with a personal trainer or subscribing to a training app?
PV: If you are a novice, it will never hurt to gain knowledge from somebody else who knows what they are doing. At one point, I was a novice and had others lead me and guide me to the point where I’m at now. So for me, it is a no-brainer to learn from that knowledge.
LM: What inspires you to keep training?
PV: For me, inspiration comes from being better than yesterday. I am always in competition with myself to perform better, to beat the goals I set for myself. And there are times when inspiration isn’t always going to get me out of bed, and that’s where consistency and dedication have to kick in.
Photography by Rafa Olarra
LM: What advice would you give to people who think they’re “too busy” to work out?
PV: “Too busy” is a choice. When push comes to shove, we are all capable of creating time for things we prioritize. Wake up that one hour earlier, use the excess time on your lunch break. If you put in the effort, you can always find at least 30 minutes to get some type of movement in.
Follow Pierre on Instagram
Find his app at www.PierreVualaapp.com
]]>
Skincare for men has long been overlooked. Wrinkles, sun damage, dull skin, loss of elasticity, and dryness are not only women's issues.
The truth is, if you’re over 17 years old, your average drugstore face products probably aren’t doing enough. And if you are already dreading the idea of having to do research and read through pages of reviews to find what you should be using, don’t. Skincare can actually be pretty simple, even if you can’t pronounce half the ingredients in the products. We’ll break it down for you.
THE CLEANSER
A cleanser, or face wash, is step one in your journey toward better, healthier skin. Especially if you live an active lifestyle, you’re going to want to be washing your face first thing in the morning, before bed, and even after your workouts if you’re prone to breakouts. But if you’ve been thinking your skincare routine starts and ends here, you’re missing out.
THE SERUM
Serums might sound fancy, if you’re new to this kind of thing. But they are a staple in any complete skincare kit. Serums are lightweight and help keep your skin feeling fresh, hydrated, and youthful. Depending on the type of serum, it might also help with blemishes or reduce signs of aging.
THE MOISTURIZER & EYE CREAM
We’re all familiar with moisturizer, but is your face? If you aren’t applying a moisturizer after cleansing, you might be left feeling like your skin is tight or dry. Moisturizers work great with serums to help your skin look smoother and healthier. Adding a simple eye cream can help reduce inflammation and keep this delicate part of your skin more hydrated.
Depending on your needs, you might opt for a day moisturizer and night moisturizer. Night skincare products tend to pack a bit more punch, as they have time to really be absorbed. A night moisturizer can also help you wake up feeling refreshed and looking like you got 8 hours every night, even if you didn’t.
THE SUNSCREEN
Yes, daily sunscreen needs to be part of your skincare routine. You can do all the right things, but if you’re not protecting your skin from the sun, then you’re really working against yourself. Sun damage can cause discoloration, wrinkles, dryness, and we won’t even begin to get into health problems like skin cancer. Having a good, lightweight sunscreen is like the icing on the cake of your skincare regimen. It’s not optional, it’s necessary.
If you’re looking for full-proof skincare kits, check out REYAL PERFORMANCE and ASYSTEM.
]]>According to Rafa Olarra, Le Mec founding member and Creative Director, the answer depends more on your mindset than it does on your physical ability.
It’s no surprise that becoming a triathlete requires incredible physical endurance, commitment, and versatile training. With all that training, it’s easy to get so caught up in what your body is physically capable of, you forget that what gets you across the finish line aren’t your lungs or your legs, but your mind.
As Rafa prepares for his next triathlon, we sat down together to ask about how novices and experts should view their training in a new light and learn how having the right mindset can result in rewards that transcend the expected. And did we mention he’s just four months out from having major knee surgery?
Here’s what he had to say about training for a triathlon on October 5th.
LM: Rafa, this isn’t your first triathlon, but do you ever stop and ask yourself, “Why am I doing this?”
Rafa in Los Olas Triathlon in Fort Lauderdale 2019
RO: I do, but I already know the answer. I do this to embrace the challenge, to push the limits of my mind and body. The difficult part is the training and preparing your mind for the hard physical work.The mind always gives up before the body.
LM: When is your triathlon and when did you start training? What motivated you to sign up for it?
RO: The triathlon is on October 5th; it’s my first since I injured my knee a year ago. I had surgery 4 months ago, and 3 weeks ago I started running again. I started out by running 5 min per day for a week, then a week of 10 min per day, then 20 min per day. I’m still not back to where I was before the accident. But I like the challenge of trying to be in my best possible form in 30 days. It motivates me.
LM: Out of all the training: running, cycling, swimming, diet… what do you love the most? What do you like the least or is the most challenging? And why?
RO: Running is my favorite. I like to do it at sunrise, when everyone is still asleep and it’s quiet out. I set my phone on silent so it’s just me and my thoughts. It’s active meditation. It clears my head and gives me a positive perspective to face the day. Running also makes me get into a zone where my mind leaves my body and I connect to something superior.
What I like the least is swimming in the ocean, where the water is too deep to see down to the bottom. I love doing laps in the pool, but I’m terrified of the deep ocean. I tend to panic out there, so I developed a method to refocus on my training by counting my strokes, which helps me conquer my fear.
LM: What advice do you have for someone who is training for a triathlon or thinking of doing one?
RO: Interval training is possibly the most effective method for building endurance. It teaches the body to work the muscles when they aren’t getting as much oxygen as they need, so they can last longer and longer over time. A good night’s sleep is super important. Learn to compartmentalize pain. And, most importantly, enjoy every second of the journey!
LM: What motivates you to keep going when you’re tired or overwhelmed by your training routine?
RO: I’m never too tired for training, I need it. Training is my anchor point. No great achievement is accomplished without hard work. That mindset is an eternal source of motivation.
LM: What are your must-have workout accessories?
RO: My Pas Normal Studios Training Shorts and compression shorts are essential. Along with my Garmin watch and my Bose headphones.
LM: How is this triathlon training different from others you have trained for?
RO: This training is different because I’m still recovering and healing from surgery, so I have to be extremely careful about how and how much I push my body. Some days I have to rest my healing knee. Normally, I would train every single day with almost no rest.
LM: Do you feel that your personal life has been impacted positively or negatively by your commitment to your training? In what ways?
RO: It’s definitely been impacted in a positive way. Because of my training routine, I wake up earlier, making my day longer, and when I go to work my mind is more focused and works much faster and effectively. And I sleep better at night. Training has also pushed me to start healthier relationships. I’m surrounding myself with people with similar interests and motivations.
LM: How much does a desire to win influence your training goals? Is this just about competition for you or a desire to evolve?
Rafa in Miami International Triathlon 2019
RO: Winning is definitely not the ultimate goal. It’s all about evolving, about the challenge of pushing the limits to be a better version of myself and build resilience. I focus on the process, not on the outcome.
LM: Do you have a quote or mantra that keeps you motivated?
RO: “The impediment to action advances action. What stands in the way becomes the way.” - Marcus Aurelius
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You can follow Rafa @RafaOlarra
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