I Couldn't Feel My Toes

STORY

Sink or Roll

I’ve come to the conclusion, that life is made up of struggle and happiness. The driving force between the two? Change.

I’m not saying those are the only emotions that matter. And yes, you can be struggling and happy at the same time.
But when you take a step back, where you are on that spectrum usually depends on how you respond to change.

Let me explain how I landed on this… and what an open water swim I never finished taught me.

A couple years back, I decided to train for a 3–5 mile open water swim.

Why 3–5 miles? Because I honestly had no clue what to expect.
And I’ll be real with you, I’ve never loved swimming as an activity. I don’t hate it… but I’d almost always rather be doing something else.

So I’ll assume you’re wondering why I even picked this challenge?
I was inspired by one of my favorite authors/sport scientists: Ross Edgley, the guy who swam around the entire UK. An impressive 1,780 miles without touching land once.
After reading The Art of Resilience, something clicked in me. I wanted a challenge that would push me both physically and mentally. Why not a goal far outside my norm.

So I went all in. Cold plunges. River swims. Short strength/power sessions.
And yes, I started this in the winter. Just shorts, goggles, and a whole lot of misery.

I’m not here to make excuses. The truth is, I couldn’t find any joy in it.

And no, I don’t think you have to love every part of the process. But if you’re chasing a big goal, something in the work should light you up. Something that keeps the fire burning.

This didn’t.

I kept searching for a spark in everything from the swims, to the lifting, even the cold plunges. But all that I felt was that I was sinking deeper into the struggle.
No happiness. And worst off, no change.

And so, I quit.

But I wasn’t done. I knew I still needed to find something… something that gave me that tension between effort and meaning. Before the swim, I had already been losing motivation to train. That’s part of why I picked it in the first place. I needed something to bring me back.

I’m not overly competitive, but I do need an end goal. Something with stakes.

That’s when I found Jiu Jitsu.

What it gave me was:

• Struggle: Learning curve, drills, tough rolls.

• Happiness: The camaraderie, growth, and small wins.

• And most of all. Change.
  In every roll, every class, every lesson.

I found my passion again for training in all aspects of strength, endurance, and resilience.

Strive for your change.

EXERCISE

Step-Ups

Great unilateral movement you can do at the gym, in your livining, or out on the track.

Type:
Unilateral lower-body strength

Muscles Worked:

Glutes, quads, hamstrings | Core for balance | Calves (secondary)

Why Use It:

• Fixes leg imbalances

• Easier on joints than lunges

• Great carryover to sports & daily movement

• Builds strength, balance, and control

How To:

1. Step onto a box (knee height or lower).

2. Drive through the lead heel, stand tall.

3. Control the descent—don’t drop.

4. Add weight for strength or reps for endurance.

Energy System Use:

Heavy & low reps = ATP-PC | Moderate reps = Glycolytic | Light, long sets or circuits = Oxidative

Food

Oranges

Citrus fruit known for high vitamin C content, hydration, and fiber/natural sugars.

Key Nutrients (per medium orange):

• Vitamin C: ~70 mg (100%+ daily value)

• Fiber: ~3g (great for digestion)

• Carbs: ~15g (mostly natural sugar + fiber)

• Calories: ~60–70

• Other: Small amounts of potassium, folate, and antioxidants (flavonoids)

Boosts immune health | Supports collagen production (skin, joints, recovery) | Provides hydration and electrolytes | Good source of pre-training carbs or post-training refreshment

When to Eat:

• Pre-workout: Quick, natural carb boost

• Post-workout: Replenish glycogen + fluids

• Anytime snack: Low-cal, nutrient-dense, easy to digest

Eat the whole fruit over juice to keep the fiber | Pairs well with protein for a balanced snack | Great for fighters/athletes needing clean energy

MINDSET

Live in the Change

Struggle and happiness are both necessary, but it’s change that moves you between them.

Training mirrors life. Too much ease? You stagnate. Too much struggle? You burn out.
The key is learning when to lean in and when to pivot—without quitting on yourself.

Discomfort is the price of growth. Direction is the reward.

Testimonial:

 See You In The Next: UNMASKED

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Thank you,

Stephen Holmes Founder, Linking Performance & The Weekly Standard