https://www.skool.com/project300/classroom/9cd11298?md=67c4d0c3d1eb46048d7d19ed7321ab82 👆Video link Missed our live with Aaron Wellman? Here are some of the questions we covered—and his answers. Q: Where should someone start when getting back into fitness? “Where are you now? Where do you wanna go? But then let’s set some small goals along the way to help us get there.” Q: Should a beginner jump into training six days a week? “Let’s start with two 20-minute workouts. … Let’s build habits and let’s get wins.” Q: What happens when motivation wears off? “At that point, my discipline has to get me to the gym.” Q: What recovery basics matter most? “The number one recovery protocol no one wants to hear it, but everyone understands it, is sleep.” Q: How do you balance strength and endurance for something like a DEKA Ultra? “What are my current rate limiters to performance?” Aaron’s approach: identify what’s holding you back, prioritize improving it, and maintain your stronger qualities. Q: Can gym training replace practicing the actual event? “If I wanna get good specifically at a Spartan race or the DEKA, I’ve gotta compete in those events.” Q: Does extra weight after eating more carbs necessarily mean fat gain? “Oftentimes, yeah, if you eat more carbohydrates in a certain day and pull in water to the muscle, that’s just glycogen and water. That’s not body fat per se unless you’ve eaten too much.” Q: Do you have to look a certain way to perform well? I am running a few minutes late; my previous meeting is running over.“You don’t have to look a certain way to perform a certain way, unless you’re in certain sports that require…” He discussed how appearance, conditioning, and the demands of your event don’t always line up. Q: After medical clearance, where does a shoulder comeback begin? “Do we have pain-free range of motion? Normal, full, pain-free range of motion in the joint that we’re talking about.”

70 minutes of burpees last week. Your legs remember. This week we let them catch up and give your head some attention too. Keep your regular training. Refresh sits on top of it. Every day, 3 boxes: 🌙 1. Sleep Same bedtime all week. Phone across the room 30 minutes before. 🚶 2. Move easy 20 minutes on top of your normal training. Walk, bike, row, stair climber, yoga, Pilates, stretching, or your usual mobility routine. Keep it easy enough to hold a conversation. Training days count if you add the 20 minutes. Still beat up from burpee week? Take your regular sessions down a gear too. 🧠 3. Reset 10 minutes for your head, no scrolling. Pick one: a walk outside, a journal, a book, or a call to someone you've been dodging. Your walk can cover both boxes: walk for 20 minutes and spend at least 10 of them without scrolling. ✅ Your morning check-in Reply to this post with 2 numbers: * Boxes yesterday: out of 3 * Energy this morning: 1 to 10 Example: 3/3 · Energy 7/10 Keep it all in this thread. First check-in is tomorrow. 18 of 21 is the target. 📸 📸 📸 Want to share a moment from your week? Drop a pic/vid in the thread. The view. The book. Your porch. Your mobility or stretching routine. Your training. A note you wrote yourself. Totally optional. Posting on IG too? Tag @300hardway @frank_sepe and @zraz. We'll ask you directly before resharing anything on Project 300's socials.