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TABLE OF CONTENT Lifeline Relationships Will Help Your 2024 Resolutions FOUNDER Carnell Moore 813-833-3495
EDITOR/CONTRIBUTORS Carnell Moore Greg Presto Steve Wright Keith Ferrazzi
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How Many Days A Week Should You Work Out? Sarkisian Picks Up Premier Coach Award With CFP Bid
Penix Hits Targets of CFP & Premier Player Award
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Lifeline Relationships Will Make 2024 New Year’s Resolutions Stick As we stand on the threshold of a brand-new year, New Year's Resolutions are on everyone's mind. It's that time when we promise ourselves that we'll finally hit the gym regularly, eat healthier, learn a new skill, or make a significant career change. But as the clock strikes midnight and the calendar turns to 2024, it's essential to ask yourself a critical question: Who has got your back this year to help you make those lifechanging resolutions stick? Success is about more than just the numbers in your bank account. It's about creating a life that truly resonates with your deepest desires and aspirations. It's about achieving your dreams with unwavering determination. And the secret to making those big life changes happen isn't solely about your willpower or the perfect strategy; it's about having the right lifeline relationships in place. In life, we all encounter.
moments when we lose our way, when we need that external perspective to steer us back on course.
Don't fear vulnerability I've been there myself, and I can attest that I wouldn't be where I am today without the lifeline relationships that have guided me along the way. It was those few close, intimate connections where I could open up about my fears, failures, and dreams that made all the difference. It's easy to fall into the trap of thinking that, as a leader, you're expected to have all the answers. But that's a fallacy. The most potent relationships I had were with people who understood my professional goals, and yet, I had never asked for their help. I was afraid of showing weakness or vulnerability.
Don’t do it alone So, this New Year's Eve, I encourage you to consider a simple but radical idea when you are thinking about resolutions for 2024. "Don't-do-italone" is the bedrock of twelve-step help programs, WW (formerly Weight Watchers) to Alcoholics Anonymous, and faith-based support groups to some of the basic methodologies found in the most successful corporate behavioral change programs in the world. At the heart of them is the power of peer-to-peer or lifeline relationships. What if we could leverage the power of lifeline relationships to drive positive change and achieve our own personal targeted goals? Lifeline relationships are the secret sauce behind my journey and countless others. They're about recognizing that none of us can know everything we need to succeed. We need the advice and feedback of individuals we trust, people who understand our aspirations and challenges. Whether you're a leader in your career, a stay-at-home parent, an entrepreneur, or simply someone seeking personal growth, you're an entrepreneur of your ideas and life. We all confront challenges that are too significant to conquer alone. To unlock your full potential in 2024, you must seek the help of others.
Four steps to take together Here's how lifeline relationships can be your game-changer in the coming year: 1. Defining Success: Lifeline relationships will help you clarify what success truly means for you. 2. Building a Robust Plan: They'll assist you in creating a robust plan to achieve your goals through short-term strategies that might seem daunting on your own. 3. Identifying What Holds You Back: These relationships will help you recognize and address the behaviors that hinder your success. 4. Sustaining Change: Lifeline relationships will ensure you maintain the momentum and transform your life for the better.
Reaching out to others for support isn't about changing who you are; it's about enlisting the help of others to help you become the best version of yourself. Peer-to-peer support and feedback are the keys behind achieving our full potential in our careers, businesses, and personal lives.
A year of transformation ahead As you embark on this new year, remember, you don't need an army of advisors; all you need is a handful of close people, an inner circle, who understand your aspirations and challenges and you’ll achieve remarkable success. The lifeline relationships you build in 2024 will empower you to take more risks, both individually and within your group, and within your organization. Whether you're an executive, an entrepreneur, a stay-at-home parent, or anyone seeking personal growth, my deepest hope is that 2024 becomes the year you unlock your full potential and achieve your dreams in life. So, as the clock ticks down to the new year, let's make a pact to go forward together. Here's to a year filled with lifeline relationships that will help us all make our New Year's Resolutions not just empty promises but life-changing realities. Happy New Year, and let's make 2024 our year of transformation! Article written by Keith Ferrazzi, a #1 NYT bestselling author, who wrote Never Eat Alone, Who’s Got Your Back, Leading Without Authority, and his most recently published book Competing in the New World of Work.
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How Many Days a Week Do You Actually Need to Work Out? To build muscle, strength, and general fitness, you’ve got to do two things: Train enough and recover enough. Get that balance wrong, and your goals— whether they’re to lift more weight, shed fat, finish a triathlon, or age more comfortably—will remain out of reach. “If you don’t train frequently enough, you don’t produce repeated stimulation. You don’t take advantage of the increase of strength and size,” says Shawn Arent, Ph.D., C.S.C.S., chair of the Department of Exercise Science at the University of South Carolina. The flip side, he says, is training too hard, too often: Your body builds muscle and strength when you recover from your workouts, not when you do them. Without adequate nutrition and recovery time, your body can’t make those changes.
But there’s an even more important question that can help guide your training frequency, according to Arent: What's realistic for you? “You might want to work out five days per week. But the real question is: What will you actually do?” he says. “Consistency matters.” A program you put together for five days, he says, will look very different than the program you plan for three days. But if you only find that you can only manage three sessions of that five-day program due
to your schedule, ability, or motivation, you’ll likely get worse outcomes than if you just stuck to a more well-rounded three-day program. Starting with fewer days per week, Arent says, can help you better stick to your overall plan and goals. That's just a hypothetical scenario, so the question remains: How many days per week should you work out? There's no one-size-fits-all answer. Your ideal training frequency will depend on your goals, your schedule, and your ability to recover.
There are, however, some guidelines that you can follow to determine what the ideal frequency will look like for you. Here, Arent and Men’s Health fitness director Ebenezer Samuel, C.S.C.S., dive into the details depending on what you’re striving to accomplish.
How Often You Need to Work Out for Your Fitness Goal General Health and Fitness: 3 times per week Sometimes, you’re not gunning for bigger guns or faster times—you just want to look and feel fit for when you’re not in the gym. If your goal is general health, fitness, and longevity, don’t worry about splitting your workouts into upper and lower body sessions or doing targeting specific muscle groups during your sessions, Samuel says. Keep it simple: Aim for three full-body workouts per week, resting at least one day between workouts.
“You want to spend two-thirds to 75 percent of that time strength training, and the other 25 percent to one-third on heart rate work,” he says. During the cardio time, he suggests incorporating some slow, steady Zone 2 work. During the strength training portion of each workout, choose compound exercises that hit the major movement patterns: Horizontal pushing, like bench presses Horizontal pulling, like seated rows Vertical pulls, like pullups and lateral pulldowns Vertical pushing, like an overhead press Hip-dominant leg moves like deadlifts Knee-dominant leg moves like squats Bracing core movements like a plank
If you're going to continue challenging yourself over time to move your focus from general fitness to muscle building, he says, your workouts may start to get longer. If that’s the case, adding a fourth day— and splitting your training sessions into upper body and lower body-focused days—can keep you on track for success.
Beginner Strength Training: 2-3 times per week When you’re new to the gym, you’ll experience strength and muscle gains at a much faster rate than guys who have been training for years. This first year of strength training, just about any amount of training will trigger gains, Arent says: You could train six times per week if your body can handle it, or as few as two. “If you’re going to do two, spread them out: Do Monday and Thursday, not Monday and Tuesday,” he says. This will help your body recover and give you time to deal with the other factor newbies face: Soreness. Just as your muscles are more sensitive to strength training in a positive way when you’re starting out, they’re also more prone to delayed onset muscle soreness, or DOMS. Over time and as your training experience grows, though, you should experience less DOMS. To speed up this process, Arent says, new lifters can step up to three training sessions per week. “The best prevention against delayed onset muscle soreness is previous exposure to exercise,” he says. Training for three days per week still builds newbie gains but may help you progress towards the less DOMS-prone state faster.
Muscle Building: 3 – 5 days per week Once you’re out of the newbie phase, “you can still get a lot out of full-body workouts, and you can still get a lot of gains out of three days of training per week,” Samuel says—so long as you’re eating sufficient protein, getting quality sleep, and progressing your workouts so they stay challenging to your muscles.
“When you’re doing full-body workouts three days per week, you might do one pull motion and one push motion in each session,” Samuel says. “But if you split your body into upper- and lower-body sessions, you can do two push motions and two pull motions in each upper body day. And on your lower body days, you can do three or four leg movements instead of one or two. You get more volume, and you can hit each move harder.” With an upper-lower split, it’s easier to reach these numbers, Samuel says. If you try it out, make sure there’s at least one day of rest after every two sessions. So, you might do upper body on Monday, and lower body on Tuesday. Rest on Wednesday, then do upper body again on Thursday, and lower body on Friday. If you do four weekly sessions with this structure and your workouts begin to stretch, step it up to five days if your schedule allows. In this case, Samuel says, consider a “push, pull, legs” split. Alternate through the three days in order—day one of push, day two of pull, and day three of legs—resting after each cycle. This type of split will allow more time and effort level for isolation exercises, Samuel says: On your push days, for example, you’ll have energy not just two or three chest motions and a vertical press, but also for a triceps-focused motion like a pushdown. Story by Greg Presto
Sarkisian Picks Up Premier Coach Award With Leading Texas To CFP In college football, there are easy jobs, there are hard jobs, and then there is the job in Austin coaching the Texas Longhorns. On the surface, the Texas job has everything going for it. Austin is a cool, youthful city, with plenty of money available through boosters and a fanbase / recruiting network that stretches from coast to coast. Add in the standard of high school football in Texas and the recruiting opportunities on the university’s doorstep, and you have what seems like an ideal job. Those benefits, however, come with additional pressures that you just don’t get in other jobs. The boosters and fans demand success at Texas, and success for them is competing for a national championship year after year. That has not been the case, with Texas last having played for the national
title 14 years ago. The university had become a meme.
Steve Sarkisian changed all that. Sark cut his teeth with USC and the Oakland Raiders before his first head coaching gig when he took over (ironically) at College Football Playoff opponent Washington before the 2009 season. Washington had gone winless the previous season before Sarkisian turned the Huskies into a consistently winning program. He went 34-29 with the Huskies before taking the head coaching gig at USC in a role that didn’t work out. However, Coach Sarkisian went 9-4 his first season with scholarship limitations before
alcoholism led to his dismissal midway through the 2015 season. “What was interesting to me about Sark is when you Google or look at his history, everybody around him during his difficult times wanted him to get back on his feet, recover, and be a head coach again - I mean players, their families, even sportscasters” said UT Regents Board Chairman Kevin Eltife in 2020. “People rally around good people, and that’s because of the person he is. Sark is just a good person.” After spending time refining his coaching philosophy - most notably at Alabama - Sarkisian took the Texas job before the 2021 season with the program in disarray. His first year was tough, and the jokes continued. The Longhorns finished 5-7 and 3-6 in Big 12 play. Improvement was stary in 2022, with Texas finishing 8-5 and flipping their Big 12 record to 6-3. Even so, the jump between Year 2 and Year 3 was shocking. This season, the Longhorns won the Big 12 with an 8-1 record in conference and a 12-1 record overall. This included a shocking 34-24 win over eventual SEC champions Alabama in the Longhorns second game of the season. The win - in Tuscaloosa, no less - was the proof that Texas had arrived and that Sarkisian was doing great things with the Longhorns program. A move to the SEC awaits, but fans viewed Steve Sarkisian as the obvious choice for the 2023 Premier Coach of College Football Award because he took a dying program and turned it into a national title contender. Article by Premier Players Sportswriter Steve Wright
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Penix Hits Targets of CFP Playoffs & Fan Favorite For Premier Player Award After watching quarterback Michael Penix Jr. led the Washington Huskies to an undefeated season, sports fans honored him with the 2023 Premier Player of College Football Award. It has been a long road for Penix. The fact that he is a sixth-year senior should give some clues about his college career and the adversity he has faced in reaching this level of play. Penix committed to Indiana after a successful two-year starting gig as quarterback of Tampa Bay Technical High School where threw for over 4,200 yards and had 61 touchdowns with the Titans. He was advanced enough as a passer that he earned playing time as a true freshman with the Hoosiers in 2018. Penix played in just three games before a torn ACL ended his true freshman season. He
also sustained a torn ACL in 2020 while additionally suffering AC and SC injuries in Bloomington. Penix played in just 20 games in four seasons with Indiana before transferring to Washington in a move that could not have worked out better for either party. Penix had to move west to blossom, and the first step was to remove the label of ‘injury prone’ that had been affixed to the quarterback GATORADE PERFORM during his time in the Big Ten. At 6-foot-3 and 213 pounds, Penix has the frame to absorb THIRST QUENCHER contact. This led to him being somewhat miscast at Indiana, taking too many hits behind Electrolytes To Help an offensive line that wasn’t close to the Replace Whatin You standard of the wall he stands behind Seattle. Thanks to this incredible play – Sweatline Out and a changed mindset of treating every play Continue next page
like it could be his last and striving to succeed Penix played at a level not even the Washington coaching staff could have imagined when he walked into Husky Stadium. In 2023, he led the Huskies to an undefeated regular season and a win over the Oregon Ducks in the (likely) final Pac-12 Championship Game. The team’s 13-0 record is the best in school history, with Penix making the offensive tick thanks to his cannon of an arm and a trio of outstanding wide receivers in Rome Odunze, Ja’Lynn Polk, and Jalen McMillan, players he has combined to throw for 4,218 yards and 33 touchdowns on the season. Penix also has an adjusted completion percentage of 74.7 percent, which shows how accurate he is when given time to pick apart a defense. The West Coast is typically overlooked for
major college football awards. Penix has been so dominant that fans noticed and selected him as the 2023 Premier Player of College Football award winner. The Premier Player Trophy is presented to the athlete the fans voted as the best player in NCAA college football. A poll is released at the beginning of the college sports season with 20 of the best players for fans to follow. In midOctober to early November, up to five more GATORADE PERFORM great performing players may be added to the THIRST QUENCHER poll while nonperformers are deleted from the poll. Fans then have until the last conference To Help championship gameElectrolytes to vote the Premier Player of the season. Replace What You
Sweat Out Article by Premier Players Sportswriter Steve Wright
IN 1987, UNDER THE CREATIVE DIRECTION OF JACQUES HELLEU, THE HOUSE INTRODUCED ITS FIRST WATCH, THE PREMIÈRE.
AN ICONIC DESIGN THAT ISREISSUED BY THE CHANEL WATCH CREATION STUDIO AS THE PREMIÈRE ÉDITION ORIGINALE.
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