Do to Say.

What's in Store

1. Quote of the Week

2. Workout of the Week

3. Something We Learned this Week

4. Monarx Update

5. Recommendation of the Week

Quote of the Week

Workout of the Week

A 40 min fartlek.

Something We Learned this Week

This one came from our good friend and trained dietician, Erin Reardon.

A breakdown of carbloading.
Carbohydrate loading is a strategy used to maximize energy stores in the muscles by increasing carbohydrate intake 3-4 days before a race. Unlike the common misconception that a large pasta meal the night before is sufficient, starting earlier allows the body to fully stock glycogen stores, the primary fuel during endurance events like marathons. This helps avoid fatigue and maintain performance as glycogen depletion can lead to increased exhaustion and decreased efficiency.

To effectively carb-load, athletes should adjust their diet so that 80-90% of their total daily calories come from carbohydrates, equating to 3.6-5.5 grams of carbohydrates per pound of body weight per day. For instance, a 150-pound runner would need between 540-820 grams of carbohydrates daily during this period. The focus should be on carbohydrate-dense foods such as breads, pasta, and bananas, and the overall calorie intake does not need to increase—just the proportion of calories from carbohydrates.

Practical tips for carb-loading include choosing low-fiber, easily digestible foods to avoid gastrointestinal issues, and increasing fluid intake to support the higher carbohydrate consumption.

Monarx Update

1 month ago, Ethan started a pull-up challenge to do 100 pull-ups a day.

The challenge is 100 pull-ups a day for 30 days. The unspoken rule is to do them after a workout. Ethan does them during or right after his lift. As long as you get it done in 24 hours, it counts.

There is currently a 16 person group chat that is committed to the 100 a day challenge. We've created a community of people who want to do something that seems tough or annoying every single day. And the results have been great. Guys are getting stronger, keeping eachother accountable, and we're able to encourage eachother during the process. On day 30, Ethan decided to do 500 pull ups in the morning right after a shoulder workout. This was just another day of training for him and to his surprise... it was easy. If you asked him a month ago to do 500 pull ups in one sitting, he'd think it's impossible. Like anything in life, growth compounds when you're consistent and disciplined. This is a lesson we’ve been learning all year. There is no limit to what you can achieve if you work hard and stay consistent in your efforts.

If you would like to join, please reach out to us on Instagram. Just because Ethan finished the "challenge" doesn't mean it's complete. We still have people joining and we'll never ask others to do something we won't do ourselves. Catch y'all in 2 weeks when we'll have a 1000 pull up day in our bag.

Recommendation of the Week

Do:Say or “Do to Say Ratio”. A concept Ethan and I have keep ping ponging back and forth with each other as a constant reminder to hold your word.

Do to say ratio is simple. You take what you do and divide it by what you’ve verbally committed to. Individuals with a high do to say ratio are principled, reliable, and high agency. Individuals with a low do to say ratio are full of shit.

Technically the do to say ratio can’t surpass 1, it’s really just an abstract concept but the core principle is to keep your word. Keep your word to colleagues, keep your word to family, and most importantly keep your word to yourself.

Having a high do to say ratio increases confidence because it confirms one very important thing. You are who you say you are.

There is no divergence between who the world believes you are and who you truly are. To improve, some of us need to focus on the denominator and get off our ass while others of us need focus on the numerator and stop yapping. Regardless, it’s important too look in the mirror and reflect on how good you are at keeping your commitments.

Exceptionalism is always marked by a high ratio of actions to words.

Thank you for being a part of community, reading, and subscribing, please feel free to use discount code MonarxWIP at checkout for 20% off any order.

This week’s password is “Do to Say.”