Let Go of the Rest.
Mike Ratnofsky • April 10, 2025
Everything Else Is Noise
Hey C2 family,
You walk in tired.
Missed a lift.
Things at work are sideways.
Your body's dragging.
Here’s the truth:
- You don’t control how you feel.
- You don’t control how heavy the bar feels.
- You don’t control how life stacks up outside the gym.
But you do control this:
- That you showed up
- How you warm up
- The way you breathe under fatigue
- Your attitude when it doesn’t go your way
The Code Is Simple:
Don’t waste energy on what you can’t move.
Double down on what you can.
Why It Works (And What Science Says):
- People who focus on controllables — effort, attitude, actions — show better long-term performance and lower stress response (Beilock & Carr, 2001)
- An internal locus of control leads to higher resilience, consistency, and self-respect (Rotter, 1966)
- Control-trained athletes experience better focus and recovery, especially in unpredictable settings (Nicholls et al., 2021)
What This Looks Like At C2:
- You’re not “feeling it” that day. Good. You still move.
- Missed a lift? Good. Now we know where to rebuild.
- Off your game? Good. Now you slow it down and focus on your breath, your mechanics, your intent.
You don’t get stronger by controlling
everything.
You get stronger by controlling
yourself.
How to Build It:
- Start with one thing you control this week.
Pick your sleep, hydration, prep time, warm-up — anything. Own it. - Pause before you react.
Missed the mark? Good. Now what? - Double down on the habit.
One thing done well all week is stronger than five half-efforts. - Say this out loud when you need it:
“I don’t control the outcome. I control how I show up.”
Your Challenge This Week:
- Write down one controllable you’re locking in
- Stick to it, no matter what life throws
- See how much quieter everything else becomes when you focus on what’s yours
Not training with us yet?
You don’t need to control everything.
You just need to start.
See you in class.
Onward and Upward
— Mike
Sources:
- Rotter, J.B. (1966). Generalized expectancies for internal versus external control of reinforcement. Psychological Monographs.
- Nicholls, A.R., et al. (2021). The effects of coping strategies on performance in sport: A meta-analysis. Frontiers in Psychology.
- Beilock, S.L., & Carr, T.H. (2001). On the fragility of skilled performance. Journal of Experimental Psychology.
Sleep is often treated as optional - something we’ll focus on when life slows down. But sleep isn’t a luxury habit. It’s a performance habit, a recovery tool, and a foundation for energy, mood, and consistency. That’s why sleep is the final Power Block of January. After stacking protein, hydration, and fiber, sleep is the habit that ties everything together.
Fiber doesn’t get much attention. It’s not flashy. It doesn’t come in a tub or bottle. And it’s rarely the first thing people think about when trying to eat better. But fiber quietly influences some of the biggest drivers of health and performance: digestion, energy, appetite, blood sugar, and long-term metabolic health. These are the same foundations that support strength training performance and recovery (link to Strength LAB landing page). That’s why fiber is our third Power Block of January.
When people think about hydration, they usually picture hot summer workouts and heavy sweat. But winter is often when hydration habits quietly fall apart. Cold air reduces thirst signals. Indoor heating dries out the air. People tend to drink more coffee and less water. And because sweat loss is less noticeable, hydration feels less urgent — even though it still matters. That’s why hydration is our second Power Block of January. Hydration is one of the foundational habits we coach inside our nutrition program because it directly impacts recovery, appetite regulation, and training performance. You can learn more about how our nutrition coaching works here .
