Remember Everyone Deployed

Push a little harder, complain a little less, and remember those who’ve given their lives to protect our freedoms.

The Inspiration: A Story

“Last week, while traveling to Chicago on business, I noticed a Marine sergeant traveling with a folded flag, but did not put two and two together…

After we boarded our flight, I turned to the sergeant, who’d been invited to sit in First Class (across from me), and inquired if he was heading home.

‘No’, he responded.

‘Heading out?’ I asked.

‘No. I’m escorting a soldier home.’

‘Going to pick him up?’

‘No. He is with me right now. He was killed in Iraq, I’m taking him home to his family.’

The realization of what he had been asked to do hit me like a punch to the gut. It was an honor for him. He told me that, although he didn’t know the soldier, he had delivered the news of his passing to the soldier’s family and felt as if he knew them after many conversations in so few days.

I turned back to him, extended my hand, and said, ‘Thank you. Thank you for doing what you do so my family and I can do what we do.’

Upon landing in Chicago the pilot stopped short of the gate and made the following announcement over the intercom.

‘Ladies and gentlemen, I would like to note that we have had the honor of having Sergeant Steeley of the United States Marine Corps join us on this flight. He is escorting a fallen comrade back home to his family. I ask that you please remain in your seats when we open the forward door to allow Sergeant Steeley to deplane and receive his fellow soldier. We will then turn off the seat belt sign.’

Without a sound, all went as requested. I noticed the sergeant saluting the casket as it was brought off the plane, and his action made me realize that I am proud to be an American…”

The Execution:

RED Friday’s have been on my heart for a very long time and I’m excited to finally bring this tradition to Rocktown CrossFit. Our effort here is to create a platform to show support for our troops both on deployment and on station away from their families across the world. Starting Friday, May 28th “Red Friday” will commence at Rocktown CrossFit. Every Friday we encourage each person to wear something Red as our way of saying “thank you” to our teams in the field.

Thank you for considering. We live in a land of the free, because of the brave. 

-Nate

Remember Everyone Deployed

You're Bored!

By Katie Welborn, Nutritional Therapy Practitioner

I wish I had a dollar for every time I have heard something along the lines of...

• “I fell off the wagon again. I don’t understand why I can’t seem to be consistent”

• “I always start off really strong, but I end up going back to my old ways”

• “I plan and prep my meals, but by the end of the week I just abandon my plan and grab takeout”

Can’t I tell you a secret? You’re not a failure. You’re not weak. You’re not destined to fail.

YOU’RE BORED!

James Clear, author of Atomic Habits, says “the greatest threat to success is not failure, but boredom”

Trust me when I say that you are not the first person to ever start a new plan to chase a new goal, you started off strong, but along the way your motivation waned and you fizzled out. You may have even said several not-so-nice things to yourself along the way.

When it comes to food and nutrition, I think our perception has become a bit skewed. We live in a world of hyper-palatable food, so our well-balanced meal prepped lunch seems so much less appealing. We have to get comfortable with the idea that not every single meal that we eat is going to be delicious.

Here’s the thing - sometimes life is boring. Adulting is sometimes boring. Instead of trying to resist it, LEAN INTO IT.

If boredom is your biggest obstacle to success, then your plan to reach your goal must include strategies to combat boredom! Find an accountability buddy, join a group challenge, try new recipes each week, or work with a coach who will be there to remind you that you can do hard, and BORING, things!

DRINK UP

By Katie Welborn, Nutritional Therapy Practitioner

Eight glasses? One gallon? HOW MUCH water should you be drinking every day?

There are so many conflicting answers out there, but I recommend your current body weight x .5 = ounces of water / day 

If you are very active, or you consume a lot of caffeine, you might need even more!

Water accounts for about 60% of our body mass.

Water is the most important nutrient in the body, and the most common nutrient deficiency in America.

Early signs of dehydration include headache, fatigue, increased heart rate, irritability, mood changes, fatigue, and cravings. You may also feel it in your workouts...

So next time you have a headache, try drinking a glass of water before you pop the pain relievers!

If you are looking for a healthy habit to focus on through the holiday season that does not involve any type of deprivation or restriction, consider upping your water game!

STAY SALTY

By Katie Welborn, Nutritional Therapy Practitioner

We’ve heard for years that too much salt in the diet can lead to high blood pressure, heart disease, and other health issues… But is salt as bad as it is made out to be?

White table salt contains sodium and chloride only, while sea salts contain a wide variety of minerals. Minerals act like spark plugs in the body, so we cannot function optimally without adequate levels!

Some interesting facts about SALT:

• balances fluids and prevents dehydration

• regulates blood pressure and pH

• regulates the adrenal glands

• aids in the production of stomach acid

• supports magnesium absorption

• regulates muscle contraction

• improves insulin resistance

• supports immune and brain function

• impacts the retention of potassium (important to prevent mineral loss)

Those of us athletes and exercise enthusiasts should pay special attention to salt intake, as it plays an important role in hydration and maintaining fluid and electrolyte balance in the body. When we sweat, salt is depleted at a much greater rate as compared to other electrolyte minerals.

I always add a generous pinch of sea salt to my water bottle before I hit the gym. If you have an especially long or intense workout, consider taking 1 g salt / per hour of intense exercise or fuel with a salty snack 60-90 minutes before.

A standard American diet, high in fast food and processed food products will likely be high in sodium — as well as added sugar and other ingredients that might contribute to poor health outcomes. But for someone who is cooking the majority of their meals from scratch at home, you might benefit from adding in a bit of salt — just season your food to taste using a high quality, unrefined sea salt.

Our bodies are very smart and communicate with us. If you are craving salty foods, you probably need a bit more!

If You Have One Flat Tire, Do You Slash The Other Three?

Life is hard. Life can be busy. Just because you miss a workout or have an unexpected dinner out, it doesn’t mean you should mail in your health and fitness goals for the rest of the day, week or even month.

Instead of having that “All or Nothing” approach, use the next meal or workout to get back on track.  You’re human.  You are going to get “flats” occasionally, but how you choose to move forward after that flat will be what determines your future success.  Don’t harbor those perceived failures into your next steps.

So the next time you get off track, remember that a flat is nothing more than a highway bummer. If you are having a hard time getting back on the road, contact us...we have a coach that can help fix your flat and get you back on the road.

THE RACE IS WON IN BED

By Katie Welborn, Nutritional Therapy Practitioner

Most healthy adults need somewhere between 7 and 9 hours of sleep each night - yet most of us fall short of this recommendation, night after night. A recent poll found that Americans get an average of 6.8 hours of sleep each night - just shy of the 7 hour minimum recommendation.

Some sleep experts argue that, just as active individuals and athletes have higher energy needs due to their increased activity, these folks also need more sleep to allow the body additional time to recover.

Just like nutrition, SLEEP is one of those not-so-sexy-but-incredibly-effective-and-largely-overlooked aspects of performance. I read somewhere once that, “the race is won in bed” and that really stuck with me.

Each night as you sleep, your body cycles through stages (Stages 1, 2, 3, 4 and REM). During Stages 3 and 4 (your deepest stages of sleep), growth hormone is released and cortisol is regulated. These stages occur in longer periods during the first half of the night.

During this time, the body repairs and regenerates tissues, builds bones and muscle, and strengthens the immune system. The regulation of cortisol is especially important to athletes, as cortisol levels directly impact the body’s ability to digest glucose.

Quality and quantity of sleep can impact many other aspects of health & performance, including...

• Reaction times

• Motor function

• Learning & memory

• Motivation

• Concentration

• Hunger

• Injury risk

• Illness susceptibility

Sleep experts recommend 7-9 hours for adults, and 9-10 hours for adolescents and teens. If you fall asleep within 20 minutes of going to bed, and wake up without an alarm, you’re probably getting enough.

Pay now. Love it later.

Every choice we make comes with a consequence. If we love these outcomes now, we will pay for it later. The opposite also stands true-if you pay now, you will love it later.  What exactly does that mean?

Because humans are pleasure seekers, we tend to lean toward the choices that give us immediate pleasure and even more so if it’s easy. It’s easy to grab fast food because it’s quick. It’s easy to hit the snooze and get 10 extra minutes of sleep in the morning. It’s easy to skip a workout to go out for drinks instead. It’s easy to not sacrifice so you can LOVE the immediate consequence now. But what happens when you keep living the easy life? You have to PAY for it later. Your quality of sleep pays for it, your relationships pay for it, your health pays for it, and your goals pay for it. So you can love it now, and pay for it later. But what if you did the opposite? Pay for it now...and then love it later? Doing hard things now through your intentions will set you up to love the results down the road.

Sticking to your workout routine will help create fitness results.

Prioritizing food prep on a Sunday will keep you prepared with quality nutrition during the week.

Adding money to your savings account now will give you a large down payment for a purchase later.

So the next time you want to make the easy choice, think about what your future self would love later.

CAST YOUR VOTE

By Katie Welborn, Nutritional Therapy Practitioner

I’m not talking about who you voted for in the most recent elections...I’m talking about the votes you cast each and every day with the way you spend your time, your energy, your effort and your attention.

The votes you cast in favor of, or in opposition to, your health - physical, mental, and spiritual.

Every day, we are faced with dozens of decisions. Some of these decisions are really major, and some are more minor. I’m talking about things like:

• the decision to hit snooze and skip your morning workout

• the decision to meal plan and prep instead of hitting the drive thru every day for lunch

• the decision to light up a cigarette after you promised yourself you would quit

• the decision to sandbag the workout instead of pushing past your comfort zone

• the decision to stop after one glass, when you really want to drink the whole bottle

• the decision to let that toxic person back into your life, when they are clearly committed to misunderstanding you

• the decision to take a self-care/mental health day and spend time doing things that are just for you

• the decision to stay up late mindlessly scrolling TikTok when you know your alarm is going to be brutal at 6 am 

• We have so much power to create the life that we want for ourselves through these small daily decisions. These decisions are VOTES - are you casting votes in favor of your health? In favor of the life that you want for yourself? Or in favor of the status quo... 

• YOUR vote on these issues are the only ones that really count! Decide on your platform, get clear about where you stand on the important issues, and CAST YOUR VOTE.

10 Lessons I’ve Learned From Rocktown CrossFit

 Life can be tough. Everyone has bad days and good ones. 

I’m fortunate to have The Rock to help me get through the rough times. During the past year, we have all probably had times where we felt down and heavily burdened. To help get over this, I decided to do a bit of reflection on how important fitness is to both my physical and mental health. I then put together a list of things that I needed to help keep me motivated and thankful for being able to come to the gym on a regular basis.  

Below is a random list of things I have learned and continue to learn from the great coaches and athletes at Rocktown and the CrossFit community in general.  

1. I can do it. Whatever it is, even if it's hard, I can do it. 

2. The easy-looking workouts usually aren’t. The opposite also holds true. 

3. Listen to your coaches; they are usually right. 

4. Mistakes are to be made. The key is to make them only once. 

5. Twenty minutes can take forever or twenty minutes can fly by. 

6. Correct technique brings strength, especially in times of struggle. 

7. Your encouragement makes me stronger; encouraging you makes me happier.  

8. I should have skipped rope more as a kid. 

9. Surprising results come from sheer determination. 

10. The strongest or the weakest muscle in your body is usually between the ears. Make it the strongest for success.  

Take what you want from this list, or develop your own. The important thing is to realize that even though there will be days when you feel you can’t do it, in the end, you always can—if you try. Focusing on these things has directed my journey from a struggling athlete to having the privilege of coaching something I absolutely love to do. I am thankful every day.  

Getting yourself to the gym is usually the most difficult part of a fitness routine. Close your eyes and imagine you are driving to the gym. Now imagine you’ve grabbed your water bottle and gear and are now walking through the doors of The Rock. Your boots are off, coat hung up and you’re stepping into the workout area. Greetings and smiles await you—I bet you feel better already. 

Have a GREAT workout! 

IF IT FITS YOUR MACROS

By Katie Welborn, Nutritional Therapy Practitioner

IIFYM, or “if it fits your macros,” is a nutrition approach that allows individuals to lose weight without restricting food choices.

Instead of the traditional calorie counting approach, the individual tracks their macronutrients (proteins, carbs, and fats) and aims for certain macro targets each day.

In this “all foods fit” approach, the individual can still enjoy their favorite foods that might have previously been off-limits when “dieting.”

The drawback to this approach is that some individuals will be tempted to fill their macros with candy, soda, fast food and alcohol. They may very well lose weight, but will likely also develop nutrient deficiencies.

IIFYM, and “counting macros“ is a popular approach amongst athletes and bodybuilders - and rightfully so. Tracking to make sure that you are providing your body with its optimal fuel sources can drastically improve your sports performance, and allow you to build muscle and strength.

When I first started counting macros, I felt so much freedom with the flexibility this type of approach afforded me. I could still include an occasional Reese‘s peanut butter cup, and still make progress towards my goals!

But the real eye-opener was when my macros coach encouraged me to include more fruits, vegetables, and healthy fats. I committed to eight weeks of five servings of fruits and vegetables each day - all different colors.

The results were astonishing - I felt better during those eight weeks than I had in my adult life. Not only did I accomplish my goal of increased sports performance and improved body composition, I also experienced improvements and several other health markers!

Fun fact: the processes in your body that help you run faster, jump higher and squat heavier require BOTH adequate energy (macros) and the necessary cofactors (micros). This ALSO applies to the processes in your body that regulate digestion, blood sugar, hormones, etc.

So here’s the takeaway… Yes, macros matter - but MICROnutrients matter too! We have to look deeper than just proteins/carbs/fats, and make sure that we are choosing whole food sources *most* of the time.

If you decide that tracking macros is the right approach for you, consider working with an experienced coach or practitioner through the process. Choose someone who will not only help you understand the science behind your macros, but someone who will also challenge you to use your macros as a tool to better overall health.

Should You Be Doing Addition or Subtraction?

We are prone to think that our life will be improved with addition. A new house will make our life better. A new friend will make our life more exciting. A new job will make us happier. A new idea will make us smarter. We are always looking to add more. To be bigger, faster, stronger, smarter.

Maybe instead of addition, we should try subtracting. Remove a negative relationship from your life. Cancel an unnecessary commitment. Clean and refresh your social media time.

What if we stopped adding things and instead tried removing things that were holding us back from reaching our goals?

What’s one thing you could eliminate from your routine that would get you closer to your goals?

HUSTLE WHILE YOU WAIT

By Katie Welborn, Nutritional Therapy Practitioner

Two years ago, I set a major life goal for myself – I decided that I was going to go back to school to study nutrition. Going back to school was something I had always dreamed I would do, and I finally felt confident in the path I wanted to pursue.

There was just one problem — I was going to have to wait one full year before I could begin the program I had decided on. Sure, on some level I knew that the year would go by quickly. But I still felt a bit frustrated and stuck at the prospect of putting off my new goal for so long.

Around the same time, one of my good friends confided in me that she also had a dream to also go back to school. She had researched it, figured out how to pay for it, and she would be able to start in just a couple of months. I was simultaneously both incredibly excited for her, and even more frustrated with my own situation. I’m so ashamed to admit that, but I’m including it because I think it’s an important part of the story.

After allowing myself some time to reflect on my situation and my feelings, I was reminded of the wise words of Justin Su’a (my favorite Sports Psychologist) - HUSTLE WHILE YOU WAIT.

I tried to picture what my life would be like in a year when I was finally in school. How would things change for me personally? For my marriage and my family? How would this impact my finances?

So instead of allowing myself to wallow and flounder for a year, I got to work. I got a part time job and started paying down bills and saving. I also poured a lot of time and energy into my marriage - knowing that a stronger bond in that relationship would benefit us all when the going got tough. In short, I found ways to HUSTLE WHILE I WAITED.

I think it is very tempting, with everything going on in the world right now, to feel like it is hard to make progress towards your goals. Some days it feels like we are in a holding pattern. So many things seem uncertain, and this might hold us back from moving ourselves forward in the direction of our goals.

Find ways to HUSTLE WHILE YOU WAIT. No matter what, there is always, ALWAYS something you can do to move yourself forward.

Be the Change.

There are times in life when the people and teammates around you don’t behave the way you want them to behave.  Or maybe they don’t live up to our expectations.

One way to consider helping people change is to embrace Ghandi’s quote “Be the change you want to see in the world.” If you want to help someone listen, be a good listener yourself. If you want someone to be one time, be early. If you want to encourage your kids to eat fruits and vegetables, let them see you eating fruits and vegetables.

You see, we all have these things called mirror neurons in our body.  If we see someone else yawn, we yawn.  If we see someone else smile, we start to smile. Our bodies LIKE to imitate.

So, the next time you are frustrated with habits or characteristics of other people, take a moment to reflect on how you do those things? Are you a good listener? Are you on time? Are you eating your fruits and vegetables? If not, what can you do to be a better example?

Be the change you want to see in the world.

THE FIRE ANALOGY

By Katie Welborn, Nutritional Therapy Practitioner

I want you to think for a moment about allll the things you do across your day — walking, talking, thinking, working, cooking, resting, exercising and so on. All of these processes are fueled by energy, and this energy is created from the food we consume. Today I want to talk about the macronutrients and the roles that they play in energy production and usage using THE FIRE ANALOGY.

The macronutrients, carbs fats and proteins, in the foods we consume are used to create energy within the body. This energy fuels all of our various metabolic functions throughout the day and night.

CARBOHYDRATES are like kindling — they burn hot and fast, providing quick energy. Kindling doesn’t burn for very long, so it will need to be replenished often if it’s being used as the primary fuel source for the fire.

FATS are like the logs on the fire – they burn long and slow, providing warmth (energy) for a longer period of time.

PROTEIN is a very important macronutrient, but is a terrible source of energy for the body. Yes, technically the body can make energy from protein, but the process is metabolically “expensive“ and can be hard on the body over time. For the purposes of this analogy, I would ask you to think of proteins as the rocks or bricks around the fire. They provide structure, but don’t contribute any “heat“ to the fire.

We can use the fire analogy as a starting point to determine energy and macronutrient needs. Someone who has an active job and exercises five times a week will obviously need different ratios of “kindling” (carbs) to “logs” (fats) compared to someone who sits at a desk job 40 hours a week and commutes two hours each day.

It’s important to note that each of your organ systems within your body has a preferred energy source. This must also be taken into account when energy needs/macronutrient ratios are being discussed.

Find Your Tribe.

It’s been said that you become the average of the five people you spend the most time with.

Seth Godin says, “One of the most powerful of our survival mechanisms is to be part of a tribe, to contribute to (and take from) a group of like-minded people. We are drawn to leaders and to their ideas, and we can’t resist the rush of belonging and the thrill of the new.”

During quarantine, we managed to prep our garages with fitness equipment and tackle Zoom classes. But as things have started to reopen, people are looking forward to being around “their” people again. Whether it’s your book club, religious gathering place, or the gym.

There’s a difference when you’re there in person. The buzz of energy. The sounds of controlled chaos. Your friends pushing you when you thought you couldn’t run faster…or couldn’t do another rep. But then you DID.

You missed the smiles that were masked for months.

The world outside is seemingly falling apart, but in here you miss the camaraderie of that tribe of people pulling for you to succeed. Workouts at 5:30am don’t seem nearly as early when surrounded by your tribe. All the feels are not the same while your people are seen through a computer screen.

There’s something incredibly special about a group of people that suffer and sweat together.

Tribes of all kinds are important because:

• Life will have its difficult times. You will fail. You will make mistakes. You’ll want the support of a tribe.

• There will be things that you don’t want to do (but you need to do). You’re going to need people to believe in you, more than you believe in yourself at those moments.

• There are people that care about what you have to say. You need to find them.

Go find yours.

THE SCALE IS A LIAR

By Katie Welborn, Nutritional Therapy Practitioner 

Raise your hand if you have ever felt personally victimized by your bathroom scale. 

The scale is kind of like your pessimistic friend Karen — she doesn’t exactly outright lie, but she only tells half of the story, thereby painting a distorted view of reality.

The number on the scale is DATA. Those numbers do not hold moral value, nor do they tell a complete story of your health.

The number on the scale can be influenced by so many things, like:

• How much did you sleep last night?

• Are you pooping regularly?

• Did you recently change your exercise program?

• Where are you in your monthly cycle?

• Did you consume alcohol recently?

• Have you eaten already today?

Again, the number on the scale is just one small piece of the puzzle. If weight loss is a goal for you, I would encourage you monitor your scale weight, in addition to some other measurements, like:

• waist circumference

• body fat percentage

• before / after pictures

• how clothes fit & feel

• performance in the gym

• quality of sleep

• appetite

• energy

• mood

Don’t focus too much on the scale - it’s only one piece of the puzzle.

Are You a Snoozer?

“Discipline starts every day when the alarm goes off in the morning. That is the first test. It sets the tone for the rest of the day. Do you get out of bed? Or do you lay there in comfort and fall back asleep. If you have the discipline to get up out of bed, you win-you pass the test. If you are mentally weak for that moment, and you let that weakness keep you in bed, you fail. Though it seems small, that weakness translates to more significant decisions. But if you exercise discipline, that translates to more substantial elements in your life.

When things go wrong, you will fall back on your discipline procedures to carry you through the toughest challenges. Too often, we stop doing the very things that keep us in the game during the most challenging times when we need them most.” (Excerpt from Extreme Ownership, written by Jocko Willink).

The more you do something, the more likely you are to do something. This concept applies to the good things AND to the bad things. The more you get up and workout, the more likely you are to get up and workout. The more you go through the drive thru on your lunch break, the more likely you are to keep going through the drive thru. The more you quit on yourself, the more likely you are to give up on yourself next time.

Whatever decision, both good and bad, you make in life, these decisions become easier the more you make them. ANNND the easier it becomes to make them again. 

So, the next time your alarm goes off, think twice about hitting snooze.  Because that small decision you make in the morning can end up translating to big decisions in other parts of your life.

TRUST YOUR GUT

By Katie Welborn, Nutritional Therapy Practitioner 

“All disease begins in the gut” -Hippocrates

Several of my posts recently have talked about “gut health“ & “gut healing“ — but what exactly is your gut? What leads to a healthy or unhealthy gut, and why should you be concerned about this?

Your “gut”, also known as your gastrointestinal system or digestive tract, is a group of organs that includes your mouth, esophagus, stomach, pancreas, liver, gallbladder, intestines, colon, and rectum. What was once thought to be a relatively simple body system has actually been shown over the years to have a massive impact on our health. 70 to 80% of the immune system lies within the gut, so gut health and immune health go hand-in-hand.

Many facets of modern life such as high stress levels, too little sleep, eating processed and high-sugar foods, and taking antibiotics can all damage our gut microbiome (the important bacteria living in your intestines). This in turn may affect other aspects of our health, such as the brain, heart, immune system, skin, weight, hormone levels, ability to absorb nutrients, and even the development of cancer.

Some common signs and symptoms of an unhappy gut are upset stomach, gas and bloating, indigestion and acid reflux, constipation, diarrhea, food intolerances, weight gain or loss, Autoimmune conditions and more. It is so very important to learn to listen to your gut, pay attention to any changes or new symptoms, and trust the messages it is giving you!

If you are struggling with an unhealthy gut, I encourage you to work with an experienced practitioner with a background in nutrition for digestive health. In many cases, you may want to explore further testing and treatment options with your medical doctor as well.

What questions do you have about gut health?

Just Write it Down.

I’m sure you’ve heard that if you want to achieve a goal, you need to write it down. Sounds cliche, but it works. Psychology professor Dr. Gail Matthews, at the Dominican University in California, led a study that showed you are 42% more likely to achieve your goals if you write them down.

Writing things down creates a visual cue (aka reminder) and you’re more likely to complete something if you see this reminder every single day. It also forces you to brainstorm your plan of attack to achieve this goal.

So you want to make time for the gym, make it an appointment in your calendar or planner.

If you want to have healthy options on hand so you don’t have to resort to the drive thru, write down your weekly menu before the week starts.

If you have a certain activity goal you want to accomplish, write it down and hang it somewhere you can see it every day.

If you want to make it happen, just write it down. You might be surprised at just how far that gets you.

STAY IN YOUR LANE

By Katie Welborn, Nutritional Therapy Practitioner 

The other day, I caught myself doing something that I try reeeeeaaaalllllly really hard to never do — comparing myself to someone else.

Another practitioner in my field posted about an exciting accomplishment in her business. My immediate feelings of excitement and pride for her were then followed by feelings of jealousy, comparison, and inadequacy. 

Why are we all so tempted to fall into this comparison trap? I think the rise of social media has something to do with it… And I think maybe it’s just in our nature to be competitive. But this can also be a slippery slope. 

In these moments, I have to remind myself: 

• Her strengths are not your strengths

• Her dream is not your dream

• Her goal is not your goal

• His life is not your life

• Her past is not your past

• His progress does not negate your progress

• Their relationship is not your relationship

Yes, it’s ok to pause and congratulate our teammates on their hard work. 

But if you allow yourself to be distracted by what’s going on around you or behind you, you will miss YOUR OWN PERFECT PATH before you. 

How fast can you be running your race if you’re constantly looking around to see where your competitors are? 

Focus your eyes forward, STAY IN YOUR LANE, and run your race.