{"id":463,"date":"2014-12-08T14:17:09","date_gmt":"2014-12-09T00:17:09","guid":{"rendered":"http:\/\/blogsksbeedu.wpenginepowered.com\/kekuhaupio\/?p=463"},"modified":"2014-12-08T14:17:09","modified_gmt":"2014-12-09T00:17:09","slug":"unleash-your-inner-superhero","status":"publish","type":"post","link":"https:\/\/blogs.ksbe.edu\/kekuhaupio\/2014\/12\/08\/unleash-your-inner-superhero\/","title":{"rendered":"Unleash Your Inner Superhero!"},"content":{"rendered":"
\n

Article by Greg Nuckles\u00a0at Strength and Science.<\/p>\n

http:\/\/gregnuckols.com\/2014\/11\/01\/unleash-your-inner-superhero\/<\/p>\n

UNLEASH YOUR INNER SUPERHERO<\/h1>\n<\/header>\n
\n

What you\u2019re getting yourself into:<\/h3>\n

-3200 words.\u00a0 8-12 minute read time.\u00a0 If you\u2019re in a hurry, you can skip to the last section for the takeaways, but they may not make as much sense unless you actually read this one all the way through.<\/h4>\n

Key Points:<\/h3>\n

1) Your beliefs influence your physiology directly, and the choices you make.\u00a0 In these ways, they strongly influence your training success.<\/h4>\n

2) These effects have been noted in almost every area that\u2019s relevant to your performance and progress.<\/h4>\n

3) Mental hang-ups can harm your success just like a bad training program or diet can.\u00a0 Remove them to unleash your inner superhero.<\/h4>\n
\n

Beliefs have consequences.<\/strong><\/em><\/p>\n

Usually this statement is a segue into a discussion about how it\u2019s important to use reliable criteria for coming to beliefs about the world, because beliefs motivate action, and our actions affect others.\u00a0 More often than not, it\u2019s a launching point for a (typically condescending) discussion\/diatribe about some political or religious issue.\u00a0 That\u2019s not what this article is about.<\/p>\n

This is an article about the beliefs you hold, and how they influence your ability to make sweet, sweet gainz.<\/p>\n

As I\u2019ve talked about before<\/a>, it\u2019s not appropriate to try to sum up who you are and the results you get from training solely<\/em> by describing physiological processes.\u00a0 Obviously those things are important, but they aren\u2019t everything. (I realize there\u2019s an argument that can be made for strict determinism, but I think we can all agree that regardless of that philosophical possibility, we don\u2019t know nearly enough about the body to describe it yet in such terms.)\u00a0 What you think, what you expect, and what you believe about yourself can make a huge impact on your progress.<\/p>\n

Training<\/h2>\n

In my recent article on steroids<\/a>, the majority of the feedback I got was about the section discussing the placebo effect.\u00a0 The purpose of this article is to go a little deeper down that rabbit hole to explore other ways your beliefs influence your training outcomes.<\/p>\n

Just to rehash the bit about steroids, placebo studies have shown you can get \u201csteroid-like\u201d strength gains from simply thinking you\u2019re on steroids.\u00a0 In one study, experienced lifters gained4x the strength in about half the time<\/em> (100 pounds in 4 weeks, vs. 22 pounds in 7 weeks, across 5 exercises) because they thought they were taking steroids.\u00a0 In another, national-level powerlifters put an average of 10-12kg (22-26 pounds) on each of their lifts (squat, bench, and deadlift) on the very same day<\/em> because they thought they were given a fast-acting steroids.\u00a0 Two week later, when half were told it was a sham, their new strength gains vanished, while those who still thought they were on steroids managed to hit similar lifts again.<\/p>\n

When people thought<\/em> they were taking steroids, they believed<\/em> they were going to get substantially stronger\u2026and they did.\u00a0 Some of them were able to lift more on the very same day (putting about 70 pounds on their powerlifting total), and some of them gained strength at ~7 times the rate they had been, on the exact same training plan.<\/p>\n

For a more anecdotal treatment of this same topic, you may like this article<\/a> from about 18 months ago.\u00a0 (My views on some of these things have evolved since then, but the overall message is still a good one, I think).<\/p>\n

Nutrition<\/h2>\n

But your mind isn\u2019t just powerful when it comes to strength gains.\u00a0 It could also play a role in diet success.<\/p>\n

In one study<\/a>, participants all drank a 380 calorie milkshake.\u00a0 However, the researchers putdifferent labels<\/em> on the milkshakes.\u00a0 One of the labels said it was 620 calories, and the labeling portrayed it as delicious and indulgent.\u00a0 The other label said it was a scant 140 calories, and was a sensible, figure-conscious choice.<\/p>\n

After drinking the milkshakes, the researchers monitored the participants\u2019 ghrelin levels (a hormone associated with hunger \u2013 the higher your ghrelin, the hungrier you feel), and their feelings of fullness and satiety.\u00a0 The group that thought they drank an indulgent 620 calorie milkshake had steep drops in ghrelin, and reported being quite full and satiated, whereas the group thinking they drank the sensible 140 calorie milkshake maintained fairly consistent ghrelin levels, and reported being hungrier.<\/p>\n

Even though they drank the exact same milkshake, they had different expectations of how the milkshake would affect them.\u00a0 It\u2019s not overly surprising that they reported less hunger (a psychological phenomenon \u2013 expectency \u2013 affecting another psychological phenomenon \u2013 perception of hunger), BUT they also had different ghrelin responses.\u00a0 The expectation didn\u2019t just alter psychological parameters, but physiological ones as well<\/em>.<\/p>\n

It\u2019s very likely that the best way to make dieting suck is to expect it to suck, and that expecting it to be more pleasant can actually make it so.<\/p>\n

Pain<\/h2>\n

So your beliefs can affect your performance in the gym and your dieting success (assuming hunger influences how well you stick to a diet).\u00a0 They can also affect whether or not you hurt.<\/p>\n

In recent years, people have come to new understandings about what pain actually is.\u00a0 The old idea was that pain was solely about tissue damage, and that degree of tissue damage scaled pretty much linearly with the amount of pain you felt.\u00a0 For example, if your quad is undamaged, it\u2019s not going to hurt.\u00a0 If the muscle experiences a little damage from intense training, it\u2019ll be sore.\u00a0 If you push too hard and partially tear it, it\u2019s going to hurt a lot.\u00a0 If something really bad happens and you have a full rupture, things are going to be pretty excruciating.<\/p>\n

However, it\u2019s been revealed that pain is a much more complicated<\/em> phenomenon than that, because pain isn\u2019t \u201cin\u201d your tissues.\u00a0 It\u2019s a perception generated by your brain, after taking into account a host of different inputs.\u00a0 Some of these inputs are from the tissues themselves, obviously (usually by way of nociceptive fibers), but other factors such as your mood, social situation, and expectations also influence IF you feel pain, and HOW MUCH pain you feel.<\/p>\n

If you really want to dig deeper into this topic, check out the resources and studies here<\/a>.\u00a0 If you want the quick and dirty version, I\u2019d highly suggest this article<\/a>, or this podcast<\/a>.\u00a0 These are some highlights, though:<\/p>\n

1) Up to 40% of people in the ER for massive injuries feel no pain from their injuries<\/em><\/p>\n

2) Large numbers of people have injuries like bulging discs or torn menisci<\/em>, in spite of feeling no pain whatsoever.<\/p>\n

3) Putting people in a situation where they expect<\/em> to feel pain can make them feel pain, even if there is no activation of the nociceptive nerve fibers themselves.<\/p>\n

4) Simply explaining what pain is, and that it\u2019s not synonymous with tissue damage, can decrease the perceptions of pain<\/em> in many people.<\/p>\n

Here\u2019s why this is so important for athletes, and especially coaches:\u00a0 since pain is based, at least in part, on expectations, you can increase the chances that you or your athletes experience pain needlessly because of the nocebo effect.\u00a0 The nocebo effect is sort of like the crappy version of the placebo effect.\u00a0 With the placebo effect, you expect good things to happen, so good things happen.\u00a0 With the nocebo effect, you expect bad things to happen, so bad things happen.<\/p>\n

A recent meta-analysis<\/a> found that the nocebo effect could have a moderate to large effect on how much pain someone experiences.\u00a0 Because of this, I\u2019m of the opinion that using fear of injury to get someone to perform an exercise correctly should be your very last resort.<\/em>\u00a0 For example, if someones knees are caving in when they squats, instead of saying they\u2019re going to hurt something (ACL, MCL, meniscus, etc.), use performance-based language.\u00a0 Tell them that if they keep their knees out, they can get their hips more involved in the movement and squat more, or something of that nature.\u00a0 Now, it may be true that what they\u2019re doing is increasing their risk of injury (tissue damage), but you don\u2019t need to beat them over the head with it, because you could wind up giving them knee pain by influencing their beliefs, even if they never end up experiencing a real injury.\u00a0 There may be a time and place to eventually say to an especially stubborn individual, \u201cstop doing that exercise that way, or you\u2019re headed for snap city,\u201d but that should be your last resort, not your first.<\/p>\n

Willpower<\/h2>\n

In recent years, it\u2019s been en vogue to tout the research about \u201cego depletion.\u201d\u00a0 Ego depletion is the idea that willpower is a limited resource<\/em> that can be used up.\u00a0 If you use too much of your willpower resisting the urge to punch your coworker in the face, you\u2019ll be more apt to splurge on your diet, because you won\u2019t have enough willpower to resist the cheesecake in your fridge.\u00a0 If you use all your willpower dialing in your diet, you won\u2019t have enough left to really push yourself in the gym.<\/p>\n

However, new research<\/a> is calling that notion into question.\u00a0 Your beliefs about how much willpower you have and how willpower works (i.e. whether it can be depleted or is essentially unlimited) can actually affect how much willpower and restraint you\u2019re capable of displaying.<\/p>\n

Behavior change strategies built around notions of ego depletion have been very effective, though.\u00a0 It\u2019s not a concept to completely discard by any means.\u00a0 These strategies usually involve limiting how many hard choices you have to make every day that might sap your willpower.\u00a0 For example, if you\u2019re on a diet, but you have a box of cookies sitting on the counter or a cake in the fridge, every time you see those things, you have to choose to not eat them, even if you\u2019re craving them.\u00a0 So to mitigate the effects of ego depletion, you might only buy things that are on your diet, so that you aren\u2019t constantly seeing stuff around your house that you shouldn\u2019t be eating.\u00a0 You have to make good choices when you\u2019re at the grocery store shopping, but you don\u2019t have to make those same choices multiple times per day when you\u2019re at home.\u00a0 When it\u2019s time to indulge, you might either go out, or buy a quantity of indulgent food that you plan on eating in one sitting.\u00a0 It\u2019s based on making it as easy to succeed as possible, rather than making it easier to fail.<\/p>\n

However, if you can adopt strategies like that without also subscribing to the notion that your willpower is a fragile, limited resource<\/em>, you may be even better off yet.\u00a0 Think of yourself as someone with infinite willpower and restraint, but still adopt strategies that make it easy to make good choices and hard to make bad choices, and you\u2019re getting the best of both worlds.\u00a0 Focusing too much on the concept of ego depletion may actually be a nocebo of its own, artificially limiting how much willpower you\u2019d otherwise be able to use.<\/p>\n

Who you are<\/h2>\n

We all tell ourselves stories.\u00a0 They\u2019re important for us to frame our concept of who we are.\u00a0 We don\u2019t remember and survey all of the events in our lives and every thought we\u2019ve ever had, and treat them as a totally flat landscape.\u00a0 We pick out the ones we find the most important, and assign meaning to them to frame who we think we are<\/em> as individuals.\u00a0 Those events and thoughts, and the values you ascribe to them, inform who you see yourself as, and what you think you\u2019re capable of<\/em>.<\/p>\n

The important thing about this process is that it\u2019s not an objective process by any stretch of the imagination.\u00a0 We pick and choose what we weight more heavily, those decisions influence what we\u2019re more apt to remember, and the whole narrative informs where you think you\u2019re capable of achieving.\u00a0 The exact same set of circumstances could be viewed through entirely different lenses, crafting two entirely different personal narratives.<\/p>\n

You see this a lot in people who were raised in tough situations.\u00a0 Some people see it as a challenge to rise up and overcome, and every little step up the totem pole frames them as someone who\u2019s capable of beating the odds and continuing on an upward trajectory.\u00a0 Chris Duffin<\/a>, an amazing powerlifter and all-time world record holder in the squat in the 220 class, seems to typify this personal narrative and orientation toward the world.\u00a0 Other people see it as a world where the deck is stacked against them, they\u2019re the victims of things outside their control, and they can never hope to rise up.\u00a0 This seems to be the case of a lot of people who feel caught in the vicious cycle of poverty (for good reason).\u00a0 The \u201ctruth\u201d (though obviously it\u2019s context-specific, and a multitude of things factor in) is probably somewhere in the middle \u2013 there are a lot of ways people are more privileged and have more opportunities than others, but there are almost always opportunities for people who are willing to take risks, work hard, and aren\u2019t beaten down by the world.<\/p>\n

The important thing about personal narratives is that they tend to be self-perpetuating<\/em> due to confirmation biases.\u00a0 We tend to seek out and remember information that confirms thoughts we already have about the world, and forget or avoid information that conflicts with what we think and believe in the interest of minimizing cognitive dissonance.<\/p>\n

A lot of this has to do with the idea of your locus of control.\u00a0 Locus of control<\/em> is basically your concept of who is in charge of your life.\u00a0 Is what happens to you a simple result of the actions you take and the choices you make, or is it the result of more powerful forces you can\u2019t do anything about?\u00a0 Someone with an internal locus of control is someone who ascribes their successes to their hard work, and their failures to their own shortcomings.\u00a0 Someone with an external locus of control is someone who ascribes their successes to luck, and their failures to other people, outside forces, or the fact that the task was too hard.\u00a0 Again, neither of these is \u201cright\u201d or \u201cwrong\u201d in any objective sense.\u00a0 It\u2019s more a lens you use to understand the events in your life.<\/p>\n

This is important to us (athletes and coaches), because it can have a lot to do with success in athletic pursuits.\u00a0 For example, there\u2019s not a significant difference between people with an internal and external locus of control in regards to how anxious they get about competition, but people with an internal locus of control tend to interpret the pre-competition jitters<\/a> as a good thing \u2013 something that will help them perform better \u2013 whereas people with an external locus of control interpret the same feelings as something that will harm their performance<\/em>, psyching them out.\u00a0 Also, people with an internal locus of control are more apt to make decisions that willbenefit future performance<\/em>, such as sticking to a rehab protocol<\/a> following injury.<\/p>\n

It is worth noting, as well, that locus of control is domain-dependent.\u00a0 Some people can feel in control of their athletic pursuits, but out of control in the rest of their lives, or vice versa \u2013 you may feel like you are in control of your job and social life, but out of control in the gym.\u00a0 I\u2019m not a psychologist so I\u2019m not even going to touch the \u201crest of your life\u201d stuff, but as a coach it\u2019s my job to help foster this self-concept in the gym (strategies for doing so would be an entirely different article, however).\u00a0 Help your athletes come to expect success, see their outcomes as a results of their own hard work, and feel like they\u2019re in control of their results when they\u2019re dealing with stagnation or injury, so they\u2019ll be more motivated to do everything within their power to continually reap the rewards they expect from their hard work.<\/p>\n

Your Inner Superhero<\/h2>\n

Everyone has both physical and mental limits.\u00a0 The physical limits aren\u2019t worth losing sleep over, because you really can\u2019t do anything about them.\u00a0 If something is outside the realm of possibility with the genetic hand you were dealt, it\u2019s just not happening, and there\u2019s really not anything you can do about it.<\/p>\n

However, the thing about physical limits is that you have absolutely no freaking idea what they are.\u00a0 Although differences in genetic potential are very real, you don\u2019t know what hand you were dealt until you play it, and play it with the expectation that it\u2019s a good one.<\/em><\/p>\n

Adopt ideas that help you along the way, rather than holding you back.\u00a0 As we\u2019ve seen from placebo research, pain research, nutrition research, and willpower research, the things you think have a huge impact on the results you achieve.\u00a0 Since the story you tell about yourself isn\u2019t true or false in any objective sense, tell yourself one that gives you a ton of potential, and that puts you in control of your life and your results.<\/p>\n

The first step is simply to be aware of how powerful your beliefs and expectations can be.\u00a0 That was the purpose this article was meant to serve.<\/p>\n

Obviously you can\u2019t chalk it all up to psychology \u2013 physiological factors are very real, and you can\u2019t simply \u201cout-think\u201d a poor program or diet.\u00a0 But these psychological factors interact with and influence<\/em> physiological factors in a really major way.\u00a0 You can\u2019t focus solely on one set of factors while ignoring the other.<\/p>\n

Remember your successes without getting cocky, don\u2019t dwell on your failures, and put yourself in situations that make it easy for you to think of yourself as a winner.\u00a0 Don\u2019t do programs thatdrain your confidence<\/a>, don\u2019t make it harder on yourself to make good food choices, and don\u2019t think of yourself as someone with feeble amounts of willpower and restraint.\u00a0 Don\u2019t concern yourself with things that are outside your control (like your genetic draw), and always assume the sky is the limit, and that your own choices and hard work are the way to get you there.<\/p>\n

When I talk about \u201cUnleashing your Inner Superhero,\u201d I don\u2019t necessarily mean that anyone is capable of accomplishing anything.\u00a0 Your Inner Superhero is you without mental shackles.<\/em>\u00a0 It is what your body is capable of, with the help of facilitative ideas and beliefs, rather than the burden of debilitative ones.\u00a0 Because of how psychological factors can impact your physiology, the simple act of believing your training plan or diet will be effective will increase the odds that it will be.\u00a0 Unleasing your Inner Superhero starts with believing you have an Inner Superhero to unleash.<\/em><\/p>\n

Finally, to bring this full circle, beliefs motivate actions<\/em>.\u00a0 Your beliefs have their own innate power, as can be seen in the milkshake study, the placebo steroid study where people got 5% stronger on the very same day, and much of the pain research.\u00a0 However, your beliefs also affect how you behave, and whether you\u2019re willing to do the things necessary to reach your goals.\u00a0 If you feel in control of your results, you\u2019ll take the proper steps to set yourself up for further success.\u00a0 I think that\u2019s what we\u2019re seeing in the placebo steroid study where the participants gained strength at a ~7x greater rate, and it also seems to be implied by locus of control research.<\/p>\n

If you really feel like you are capable of doing great things on the power of your own hard work (especially if you don\u2019t think your willpower to make good choices is a precious, limited resource that you\u2019ll run out of by working too hard), it motivates you to take the appropriate actions to reach your goals and make the progress you want.\u00a0 If you feel like you\u2019re a slave to misfortune, blaming genetics, other people, or circumstances, you\u2019re almost certainly shortchanging yourself<\/em>and limiting how many sweet gainz you\u2019re going make by imposing false mental limits on yourself.<\/p>\n

Achieving your goals starts not just with a plan of attack, but also with a deep belief that the plan of attack will be successful.<\/p>\n<\/div>\n","protected":false},"excerpt":{"rendered":"

Article by Greg Nuckles\u00a0at Strength and Science. http:\/\/gregnuckols.com\/2014\/11\/01\/unleash-your-inner-superhero\/ UNLEASH YOUR INNER SUPERHERO What you\u2019re getting yourself into: -3200 words.\u00a0 8-12 minute read time.\u00a0 If you\u2019re in a hurry, you can skip to the last section for the takeaways, but they … Continue reading →<\/span><\/a><\/p>\n","protected":false},"author":988,"featured_media":0,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[45212],"tags":[],"class_list":["post-463","post","type-post","status-publish","format-standard","hentry","category-health-tips"],"yoast_head":"\nUnleash Your Inner Superhero! - Kekuhaupi'o Gym<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"http:\/\/blogs.ksbe.edu\/kekuhaupio\/2014\/12\/08\/unleash-your-inner-superhero\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Unleash Your Inner Superhero! - Kekuhaupi'o Gym\" \/>\n<meta property=\"og:description\" content=\"Article by Greg Nuckles\u00a0at Strength and Science. http:\/\/gregnuckols.com\/2014\/11\/01\/unleash-your-inner-superhero\/ UNLEASH YOUR INNER SUPERHERO What you\u2019re getting yourself into: -3200 words.\u00a0 8-12 minute read time.\u00a0 If you\u2019re in a hurry, you can skip to the last section for the takeaways, but they … Continue reading →\" \/>\n<meta property=\"og:url\" content=\"http:\/\/blogs.ksbe.edu\/kekuhaupio\/2014\/12\/08\/unleash-your-inner-superhero\/\" \/>\n<meta property=\"og:site_name\" content=\"Kekuhaupi'o Gym\" \/>\n<meta property=\"article:published_time\" content=\"2014-12-09T00:17:09+00:00\" \/>\n<meta name=\"author\" content=\"mivaccar\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"mivaccar\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"17 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"WebPage\",\"@id\":\"http:\/\/blogs.ksbe.edu\/kekuhaupio\/2014\/12\/08\/unleash-your-inner-superhero\/\",\"url\":\"http:\/\/blogs.ksbe.edu\/kekuhaupio\/2014\/12\/08\/unleash-your-inner-superhero\/\",\"name\":\"Unleash Your Inner Superhero! - Kekuhaupi'o Gym\",\"isPartOf\":{\"@id\":\"https:\/\/blogs.ksbe.edu\/kekuhaupio\/#website\"},\"datePublished\":\"2014-12-09T00:17:09+00:00\",\"author\":{\"@id\":\"https:\/\/blogs.ksbe.edu\/kekuhaupio\/#\/schema\/person\/396f7bc69843653d5d10779e2208405c\"},\"breadcrumb\":{\"@id\":\"http:\/\/blogs.ksbe.edu\/kekuhaupio\/2014\/12\/08\/unleash-your-inner-superhero\/#breadcrumb\"},\"inLanguage\":\"en-US\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"http:\/\/blogs.ksbe.edu\/kekuhaupio\/2014\/12\/08\/unleash-your-inner-superhero\/\"]}]},{\"@type\":\"BreadcrumbList\",\"@id\":\"http:\/\/blogs.ksbe.edu\/kekuhaupio\/2014\/12\/08\/unleash-your-inner-superhero\/#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"Home\",\"item\":\"https:\/\/blogs.ksbe.edu\/kekuhaupio\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"Unleash Your Inner Superhero!\"}]},{\"@type\":\"WebSite\",\"@id\":\"https:\/\/blogs.ksbe.edu\/kekuhaupio\/#website\",\"url\":\"https:\/\/blogs.ksbe.edu\/kekuhaupio\/\",\"name\":\"Kekuhaupi'o Gym\",\"description\":\"Just another blogs.ksbe.edu site\",\"potentialAction\":[{\"@type\":\"SearchAction\",\"target\":{\"@type\":\"EntryPoint\",\"urlTemplate\":\"https:\/\/blogs.ksbe.edu\/kekuhaupio\/?s={search_term_string}\"},\"query-input\":{\"@type\":\"PropertyValueSpecification\",\"valueRequired\":true,\"valueName\":\"search_term_string\"}}],\"inLanguage\":\"en-US\"},{\"@type\":\"Person\",\"@id\":\"https:\/\/blogs.ksbe.edu\/kekuhaupio\/#\/schema\/person\/396f7bc69843653d5d10779e2208405c\",\"name\":\"mivaccar\",\"image\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\/\/blogs.ksbe.edu\/kekuhaupio\/#\/schema\/person\/image\/\",\"url\":\"https:\/\/secure.gravatar.com\/avatar\/e467d3fb812004942f00adc4de4e529ab1464c4414e42470d325b7c3abbbcc0f?s=96&d=mm&r=g\",\"contentUrl\":\"https:\/\/secure.gravatar.com\/avatar\/e467d3fb812004942f00adc4de4e529ab1464c4414e42470d325b7c3abbbcc0f?s=96&d=mm&r=g\",\"caption\":\"mivaccar\"},\"url\":\"https:\/\/blogs.ksbe.edu\/kekuhaupio\/author\/mivaccar\/\"}]}<\/script>\n<!-- \/ Yoast SEO plugin. -->","yoast_head_json":{"title":"Unleash Your Inner Superhero! - Kekuhaupi'o Gym","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"http:\/\/blogs.ksbe.edu\/kekuhaupio\/2014\/12\/08\/unleash-your-inner-superhero\/","og_locale":"en_US","og_type":"article","og_title":"Unleash Your Inner Superhero! - Kekuhaupi'o Gym","og_description":"Article by Greg Nuckles\u00a0at Strength and Science. http:\/\/gregnuckols.com\/2014\/11\/01\/unleash-your-inner-superhero\/ UNLEASH YOUR INNER SUPERHERO What you\u2019re getting yourself into: -3200 words.\u00a0 8-12 minute read time.\u00a0 If you\u2019re in a hurry, you can skip to the last section for the takeaways, but they … Continue reading →","og_url":"http:\/\/blogs.ksbe.edu\/kekuhaupio\/2014\/12\/08\/unleash-your-inner-superhero\/","og_site_name":"Kekuhaupi'o Gym","article_published_time":"2014-12-09T00:17:09+00:00","author":"mivaccar","twitter_card":"summary_large_image","twitter_misc":{"Written by":"mivaccar","Est. reading time":"17 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"WebPage","@id":"http:\/\/blogs.ksbe.edu\/kekuhaupio\/2014\/12\/08\/unleash-your-inner-superhero\/","url":"http:\/\/blogs.ksbe.edu\/kekuhaupio\/2014\/12\/08\/unleash-your-inner-superhero\/","name":"Unleash Your Inner Superhero! - Kekuhaupi'o Gym","isPartOf":{"@id":"https:\/\/blogs.ksbe.edu\/kekuhaupio\/#website"},"datePublished":"2014-12-09T00:17:09+00:00","author":{"@id":"https:\/\/blogs.ksbe.edu\/kekuhaupio\/#\/schema\/person\/396f7bc69843653d5d10779e2208405c"},"breadcrumb":{"@id":"http:\/\/blogs.ksbe.edu\/kekuhaupio\/2014\/12\/08\/unleash-your-inner-superhero\/#breadcrumb"},"inLanguage":"en-US","potentialAction":[{"@type":"ReadAction","target":["http:\/\/blogs.ksbe.edu\/kekuhaupio\/2014\/12\/08\/unleash-your-inner-superhero\/"]}]},{"@type":"BreadcrumbList","@id":"http:\/\/blogs.ksbe.edu\/kekuhaupio\/2014\/12\/08\/unleash-your-inner-superhero\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Home","item":"https:\/\/blogs.ksbe.edu\/kekuhaupio\/"},{"@type":"ListItem","position":2,"name":"Unleash Your Inner Superhero!"}]},{"@type":"WebSite","@id":"https:\/\/blogs.ksbe.edu\/kekuhaupio\/#website","url":"https:\/\/blogs.ksbe.edu\/kekuhaupio\/","name":"Kekuhaupi'o Gym","description":"Just another blogs.ksbe.edu site","potentialAction":[{"@type":"SearchAction","target":{"@type":"EntryPoint","urlTemplate":"https:\/\/blogs.ksbe.edu\/kekuhaupio\/?s={search_term_string}"},"query-input":{"@type":"PropertyValueSpecification","valueRequired":true,"valueName":"search_term_string"}}],"inLanguage":"en-US"},{"@type":"Person","@id":"https:\/\/blogs.ksbe.edu\/kekuhaupio\/#\/schema\/person\/396f7bc69843653d5d10779e2208405c","name":"mivaccar","image":{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/blogs.ksbe.edu\/kekuhaupio\/#\/schema\/person\/image\/","url":"https:\/\/secure.gravatar.com\/avatar\/e467d3fb812004942f00adc4de4e529ab1464c4414e42470d325b7c3abbbcc0f?s=96&d=mm&r=g","contentUrl":"https:\/\/secure.gravatar.com\/avatar\/e467d3fb812004942f00adc4de4e529ab1464c4414e42470d325b7c3abbbcc0f?s=96&d=mm&r=g","caption":"mivaccar"},"url":"https:\/\/blogs.ksbe.edu\/kekuhaupio\/author\/mivaccar\/"}]}},"_links":{"self":[{"href":"https:\/\/blogs.ksbe.edu\/kekuhaupio\/wp-json\/wp\/v2\/posts\/463","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/blogs.ksbe.edu\/kekuhaupio\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/blogs.ksbe.edu\/kekuhaupio\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/blogs.ksbe.edu\/kekuhaupio\/wp-json\/wp\/v2\/users\/988"}],"replies":[{"embeddable":true,"href":"https:\/\/blogs.ksbe.edu\/kekuhaupio\/wp-json\/wp\/v2\/comments?post=463"}],"version-history":[{"count":0,"href":"https:\/\/blogs.ksbe.edu\/kekuhaupio\/wp-json\/wp\/v2\/posts\/463\/revisions"}],"wp:attachment":[{"href":"https:\/\/blogs.ksbe.edu\/kekuhaupio\/wp-json\/wp\/v2\/media?parent=463"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/blogs.ksbe.edu\/kekuhaupio\/wp-json\/wp\/v2\/categories?post=463"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/blogs.ksbe.edu\/kekuhaupio\/wp-json\/wp\/v2\/tags?post=463"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}