Buttered toast is good for you

Ok, stay with me…

A hormone is a signalling molecule produced in the body to help regulate changes in an individual’s physiology and behaviour.

A person’s hormonal cascade is largely dependant on social, physical and environmental cues.

A stressful situation signals increasing levels of cortisol, for example, while a position of authority (alpha) can signal increasing levels of testosterone.

Studies have shown there’s an interesting feedback loop that indicates the signalling can go in the opposite direction.

In one experiment, a saliva sample was collected from a group of volunteers.
Their testosterone and cortisone levels where measured and recorded.
They where then separated into two groups.
One group spent 2 min posing in a “high power pose” and the other spent 2 min in a “low power pose.”

Another saliva sample was taken, and compared to the pre-pose samples.

Here is what they found:
The High Power Poser’s testosterone levels went up by 20% and their cortisol when down 25%.
While the Low Power Poser’s levels went in the opposite direction. Testosterone dropped and Cortisol rose.

Pretty dramatic.

Another experiment shows that manipulating an experimentee’s facial expression into a smile (with the help of a pencil clenched between their teeth) increased their pain tolerance. A furrowed brow, wrinkled nose and pursed lips decreased pain their threshold.

Pretty cool, right?

(If you have the time, check out Amy Cuddy’s TedTalk: Your body language shapes who you are for more info)

Keeping the above in mind, to make the most out of your training sessions, it makes sense to pay attention to what your body language and facial expressions are telling your internal chemical factory.

Weightlifters often champion this line of thinking. Watch Hossein Rezazadeh hit a new PR:

If you watch his face, it looks like he’s just buttering his morning toast, not making the biggest lift of his career.

Facial tension doesn’t always equal effort. Especially when it comes to tasks that require speed and coordination, agility, balance, and accuracy.

When you lift with a face that says “I’m currently wresting with a stubborn poop” you’re telling your brain “Holy Smokes, I may not get out of this without a blown O ring.” Your stress levels and the Rate of Perceived Effort go way up.

When you lift with a face that says “I’m just buttering toast” you are telling your brain “I’ve been here before, there is no danger, I know what I’m doing.” Your Rate of Perceived Effort stays at an appropriate level.

So, to give yourself the best chance to knock your training session out of the park, stand like Wonder Woman during the pre-class circle question, and avoid the Matt Chan face during your workout

Andy

Tuesday

Warm-up: 20 minutes

A).

15 prone snow angels
60 second Lying prone dowel hold
30 banded pull throughs
2 mins dead hang hold (accumulate 2 minutes)

B). 5 minute EMOM DB Thrusters: 10 thrusters each minute (keep it light and use this as a gauge for the conditioning at the end of class)

Skill: 15 minutes

Choose 1 of 3

a. 25 strict pull-ups (as few sets as possible)
b. 3×10 kipping pull-ups
c. 3 big sets of butterfly pull-ups

Conditioning:

“Choose your own adventure (weight)”

25 DB Thrusters (unbroken)
3 minutes rest
25 DB Thrusters (unbroken)

**Keep the weight moving the entire time. No resting on the shoulders. These 25 thrusters should be a sprint and shouldn’t take more than 1 minute.

Novice Men: 20-25 lb.
Novice Women: 10-15 lb.
Intermediate Men: 30-40 lb.
Intermediate Women: 20-25 lb.
Bad Ass Men: 45-50 lb.
Bad Ass Women: 30-40 lb.

Finisher: 5 minutes

30 seconds on, 30 seconds off x 5 minutes: Hollow Rocks