On Peak Performance, Part 1.

Matt Golt
Matt Golt
Jul 27, 2017 · 5 min read

I’m currently working on an article that’s intent is to become the foundation for which my thoughts, opinions, and theories, on health and wellness, stand upon. Now, this won’t come out for some time, as I’m diligently trying to prepare it to be accepted within the professional community and understood by the masses. However, with that being said, a recent book that I read helped fill in certain gaps that I was struggling to personally conceptualize.

Peak Performance: Elevate Your Game, Avoid Burnout, and Thrive on the New Science of Success by Brad Stulberg and Steve Magness is a book that’s purpose isn’t to be sorted into the self-help section, bur rather, provide solutions to your problems, answers to your questions, and habits for your apathy. The work of Brad and Steve is something that I could’ve used years ago, as I tip-toed around the edges of burnout until eventually losing complete footing. That being said, even though I have regained balance, the book still had a profound impact on me, particularly section one and another chapter. Therefore, I wanted to share those segments with you before they make an appearance in my future article/s.

  1. Section 1: The Growth Equation.
  2. Minimalist to be a Maximalist.

In reference to number one, here’s the equation they posit:

(stress + rest = growth).

In order to introduce the calculation, they begin by discussing the “Goldilocks weight”, which is,

“An amount you can barely manage, that will leave you exhausted and fatigued — but not injured — by the time you’ve finished your workout.”

In short, just the right amount of stress. Not too much, not too little, pretty much, the sweet spot.

With that said, the two authors then elaborate on the equation. They continue to use the weight room as an example, and outline a structured approach to help facilitate growth. They explain this,

  1. Isolate the muscle or capability you want to grow.
  2. Stress it.
  3. Rest and recover, allowing for adaptation to occur.
  4. Repeat — this time stressing the muscle or capability a bit more than you did the last time.

Ugh, so simple, yet so underutilized.


Now, lets use an example from outside the scope of fitness, in order to help create a different perspective and further understanding.

Right now, literally right now, I’m sitting next to a friend at a coffee shop who owns a Jewelry business that she’s trying to expand. Let’s call her Fiona. Thus, how would Fiona use the above equation and the structured approach to help propel her to her goals? Well, let’s use the outline above and fill in the blanks.

  1. Isolate what you want to grow.

Fiona wants to grow her Jewelry business. More specifically, she wants for the side project to become a part-time job, with the aspirations of it becoming something full-time. Furthermore, if you were to continue to ask her well-crafted and vulnerable questions. She’d reveal that she wants the business to be interlaced with health and wellness, whether short-term, long-term or both. Ok, we know have a foundation to build upon. This can change too, that’s fine. However, it is the answer today.

2. Stress it.

How do you stress it?

Let’s use the “Goldilocks weight”. Thus, the intent is to aspire to find the proper working relationship between stress and exhaustion. For instance, that may entail working into the night, one day. On the other hand, that may mean only working a few hours after work the next day, as you’re energy deprived. Whatever it is, accept it, as long as that’s the proper intuitive answer at the time.

3. Rest.

Man, such a simple concept, yet so difficult to impose on oneself. However, think of it this way — if you were to cut down a tree, you wouldn’t endlessly chop with a dull axe. No. You would chop, stop, sharpen, repeat. It’s the same with rest. Stress, stress, stress, rest, and repeat.

4. Repeat.

Speaking of repeat, well, repeat. That being said, each time you repeat, make sure that you’re building upon the proper foundation, therefore, ask yourself tough questions, seek advice, hear your intuition, and push harder and smarter the next time.

Good luck, Fiona!


Returning to Peak Performance, in the introductory chapter, the authors conclude with a quote, so I will too. Who did they quote? A gentlemen by the name of Josh Waitzkin — who is the author of the Art of Learning — another book that I have coincidentally read and will discuss eventually. Now, he may not be as known as I think he should be, however, he was the child-star of Searching for Bobby Fischer, former professional Chess player, nearing grandmaster status, until he stopped that pursuit in order to chase and eventually become a Tai Chi master. Josh’s pursuits of excellence are partially attributed to his keen understanding of the balance between stress and rest, therefore I’ll let him conclude this article and explain it for himself,

“There was more than one occasion that I got up from the board four or five hours into a hugely tense chess game, walked outside the playing hall and sprinted fifty yards or up six flights of stairs. Then I’d walk back, wash my face, and be completely renewed. To this day, virtually every element of my physical training also revolves around one form or another of stress and recovery… If you are interested in really improving as a performer, I would suggest incorporating the rhythm of stress and recovery into all aspects of life.”

Here’s Josh on the Tim Ferris Podcast. Part 1. Part 2.

Part II: Minimalist to be a Maximalist will be released on July 28, 2017.

Matt Golt

Written by

Matt Golt

Owner of Hudson Avenue — A personal training studio that empowers you to move, look, and feel better.

Welcome to a place where words matter. On Medium, smart voices and original ideas take center stage - with no ads in sight. Watch
Follow all the topics you care about, and we’ll deliver the best stories for you to your homepage and inbox. Explore
Get unlimited access to the best stories on Medium — and support writers while you’re at it. Just $5/month. Upgrade