Will Valdes

May - 25’

“First find out what you are capable of, then decide who you are.” - Tara Westover

This month was all about depth.

Depth with my loved ones.

Depth with my team.

Depth with myself.

Self development and business growth go hand in hand. Continuing to push yourself into positions that you might not feel capable of but that is the point. To have grace with the fact that hard tasks are hard for reason.

The sooner you can embrace the fact that you’re trying to become someone that you have never been is “the journey”.

Push, fall on your ass, dust off, reflect, eat a cookie (this isn’t need but, wifey makes FIRE), and keep going.

At the end we all come to the same conclusion, this thing called life comes to an end and how far can we take our story.

Make memories, push yourself, laugh, cry, EAT, travel, embrace it….we only have now.

Health and fitness is a big reason why I am the person I am today.

Without this journey God only knows where I would have been at this very moment.

Being a veteran with three combat deployments has put me in some situations that had me a bit uncalibrated for the “real world”.

Luckily for me after many months of trying to find answers in the bottom of a bottle of whiskey I found drive, passion, and hardship through fitness.

The impact that it has had on my life is undoubtedly a big reason why I choose to do what I do everyday.

There is something that truly is profound in pursuing the best version of yourself and in the process inspiring others to do the same. Gives you some skin in the game.

How they say….you don't ever want to meet your heroes but everyday you get the opportunity to look at one in the mirror.

YOu just have to build that evidence to prove it to yourself.

Embracing simplicity for strength 🏋️‍♂️

-Lifting as rehab 💪
- Refining our approach 🔄
- No ritualistic exercises needed 🧘‍♂️

Best thing to do a lot of times is just focus on the essentials: slow tempo, shorter range, lighter loads, lower volume 📉

Rediscovering power in the basics 💯🔥

🦐I’m writing this as I slouch FYI and am comfortable as hell. 😂

Am I staying in this position all day? No

Will I move in a couple minutes more than likely.

Posture is important in certain occasions.

It’s not something to put all your attention on.

Example:
If you have a certain movement pattern that is overly sensitive like bending over to grab something off the ground then maybe’s using a more hinge position posture can be beneficial.

The idea here is we want to eventually be able to expose ourselves to as much positions as possible and allow our bodies to be adaptable not restrictive.

❤️‍🔥You have been putting off running for ages and finally you decide to do it.

Your running shoes are put on and you take off trying to run the same distance you used to do 2 yrs ago when you could through that pig skin to the nearest mountains.

You're a gazelle, you missed the wind in your face, the moment of being in the present, nothing else matter….pure joy.🤩

🫠Suddenly you start feeling this throbbing feeling that completely distracts you from your borderline cardiac arrest heart rate……its your shins and they are killing you.

🧑‍⚕️Unfortunately you end up having to walk the rest of your run and start consult Dr. Google to find these easy fixes!

Let me be the first to tell you…..there is no such thing.

🔁Injuries happen, more than likely they happen because we are not prepared for the task.

The amazing thing about all this though is that we are VERY adaptable.

📊We can become that athlete we have been striving for but you will have to make the decisions that allow you to show up each day and become 1% better.

Even if that means leaving a bit left in the tank for the next day.

✅Gradually increase your exposure to your task, take your time, and please for the love of Zeus lift some weights.

This trifecta will do more for your shins than any one particular exercise you perform.

Holy sophisticated multi-factorial pain response Batman!

Feeling like 💩when you lift something heavy, without having done something excitingly traumatic beforehand, is often because your muscles are just not that into you.

They're not ready, they're not willing, and they're not able to handle that particular movement or weight.

But don't worry, just because it hurts doesn't mean you've broken something.

In fact, you can usually tame the beast with a little load management, some creative training tweaks, and choosing exercises that don't make you feel like you're being crushed by a tank.

So don't hit the panic button and go into hibernation. Instead, keep moving, but stay within your comfort zone, and you'll soon be feeling like a superhero again. Or at least like a regular person who can lift their groceries without whimpering.

Week 3️⃣ / 🔟

Road to Marine Corps Marathon 🦅

Weight: 203.8

Weight is coming down and with that lifting is becoming a bit more difficult but that’s the name of the game with adaptation.

Loving the process and enjoying how difficult this is. It’s very easy to get caught up in pursuit as it being daunting to run a marathon.

But I think that’s the point to have a goal that just makes you a bit scared and to go for it.

Courage isn’t the absence of fear but the coexistence of fear and moving towards it.

My goal is to beat my old marathon time and reminiscing what that race felt like is a feeling that I won’t ever forget but also comes with a sense of pride.

Pride, that is mine and mine alone. Not something to showcase but something to remind me what I can do when things get hard.

Hopefully in this pursuit someone can be inspired to do that thing that you have been putting off and this is your sign….go for it ✊
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10 years with you:

Who would have though that a guy going into a classroom lost, angry, and confused of where he was in life would find the direction he needed from you.

The countless lessons and growing pains that have come because of you are nothing short of a blessing and am beyond thankful for who I get to do this with.

Your a force to be reckoned with that I think a marine with 3 combat tours can handle “barely” 😂 but with a gentle/gracious class that I know our child will be one of the luckiest kids to call you mama because of….

I love you Monique and this is just the beginning of this adventure and can’t wait for what’s to come.

Week 2️⃣/🔟

Road to Marine Corps Marathon 🦅

Weight: 205.6

Speaking something into existence is one thing but doing is where the work gets done.

This past week was another of laying bricks down and building.

Today was considered my long run but also starting to dabble with what my race pace would be so in other words we are sending it Fam. 🛫

The goal was to stay calm and let my training at this point do what it can.

So the sessions begins, smooth, fun, optimistic 🤠

Then….

There was a point where things began to get dark and not just in a way psychological standpoint but literally the sky turned black.

The rain began.

At this point my right shin wasn’t feeling the best, I didn’t sleep well, and now tac on the rain…I couldn’t find my groove.

Very easily I could have just packed it in and had pancakes but there was two other people at the track also getting after it.

At that moment I came to a realization we all go through our own internal battles but we have a choice to either let that take over or take action to become what you know you can become.

I did my run, finished stronger than I have since starting this prep, the sun came out and fist pumped both of those two savages after my run.

Have a good week, keep showing up, and take action for the person you wanna be ✊

Workout:

Warmup: 30min easy jogging.
Main Set: 8x1 mile at marathon goal pace
(target 8:15/mi), with 2min easy jog
recovery between intervals.
Cooldown: 10-15min easy jogging

Week 1️⃣/🔟

Weight: 208.1 lbs

Road to Marine Corps Marathon🦅

Week 1 is down and man do I feel both wrecked and excited for what’s to come 😂

The combination of bodybuilding and marathon training holds it challenges but I’m really enjoying the process.

Today was my first true long run in a long time and was taken back by how much more of a challenge it was. The goal was to keep my heart rate under 143 BPM (beats per minute) to increase aerobic foundation so in other words nice and easy.

Side note: It wasn’t nice nor easy 💩👍🏽 but it was done.

Tomorrow marks the start of week two and the goal is to continue progressing the lifting for more volume and longer runs.

If your interested I’m posting my whole program everyday on my stories for completely free!

If you don’t feel like your prepared enough…don’t worry, I post different levels of difficulty for anyone can tag along.

Have a great week and let’s keep getting after it for those who are tagging along ✊

Til Valhalla brothers,

Marine Lance Cpl. Joshua H. Birchfield
Died February 19, 2010 Serving During Operation Enduring Freedom

Marine Staff Sgt. Jason A. Rogers
Died April 7, 2011 Serving During Operation Enduring Freedom

Today is a day to Honor, Remember, and appreciate what we have for those who have given the ultimate sacrifice.

No matter what your political standing are or religious beliefs today is giving yourself the opportunity to have grace for the love ones around you.

A reminder that noting is promised but each day is an opportunity to be or do something positive. It is a gift.

Beyond proud of those who decided to do Murph today. You guys are legends and hope you have an amazing day.

Workout of the day:
1 mile run
100 pull-ups
200 push-ups
300 air squats
1 mile run

🤠Everyday I’m fortunate to do what I do.

I am given the opportunity to give people the tool necessary to better themselves and in the process I thrive to be at least 1% better.

Each day is a new lesson and a new challenge.

I wouldn’t want it any other way.