Stop looking for a short cut to healthy
Well-rounded health calls requires consistent effort to do better. And it's worth it.
Latest
Movement as an act of service?
Examining the "why" of finding time for fitness.
What kind of fitness should I do?
There are so many options, and so many so-called "perfect" workouts. How do you know where to start?
How's your sleep these days (and why does it matter)?
(Reading time: 4 min, 30 sec) Hey, FTWer! Today is a love letter to sleep! It gives so much, and all it asks in return is that we snuggle under cozy blankets in comfy pajamas. How's that for a trade-off? But before we drift off into the
Food fuels your workday (not just your workout)!
(Reading time: 6 min total / 2 min with quick takeaways) Hey, FTWer! What’s for lunch? If we worked together, I’d ask you this most days—mostly because I’m really into food. In my senior year, I got the Foods Award, and the teacher introduced me by saying,
Where are you at on the sustainable health goal pyramid?
Someone who is still struggling to get to the gym regularly doesn't need to worry about optimizing.
What's Tight & What's Weak? Glutes & Hamstring Edition
In past issues, we worked out our aching neck and shoulders, we flexed our core knowledge of back pain. Now, we’re on to the bottom bits: our glutes (aka bum) and thighs. A quick rundown: As you know, keeping our muscles strong through the full range of motion available
Busy week? These moves make the most of even a quick workout
Build a routine with these six movement patterns, and you're guaranteed to get a well-rounded workout, even when you're short on time.
60-Minute Full-Body Workout
Download this 60-minute workout. It's super adjustable and covers the basic movement patterns we use every day.
30-Minute Full-Body Workout
Download this 30-minute workout. It's super adjustable and covers the basic movement patterns we use every day.
15-Minute Full-Body Workout
Download this 15-minute workout. It's super adjustable and covers the basic movement patterns we use every day.
Issue 28: Sore back? Strengthen your core!
If you work at a desk, your back is probably tight or sore. Strengthening up your core can help with that, but it takes more than just crunches!
Resources
25 5-Minute Actions
These fitness, nutrition, and recovery actions take five minutes or less and will help make your larger goals more achievable.
video
Issue 27: Your lunchtime body-weight workout
What’s your biggest barrier to working out regularly? If your answer is finding the time, you are so far from alone, you’d need to download Google Galaxy to find it.
video
Issue 26: What’s tight and what’s weak?
What’s actually going on with your muscles when you sit for 8 hours? I’m going to guess that the first area that comes to mind when you read that is your neck and shoulders.
stretch
Issue 25: 5 minutes between meetings? How ‘bout a stretch?
You know when you procrastinate something for weeks or months, and then you finally do it, and it takes 20 minutes, and you kick yourself for being such a fuss-bucket about it? Yeah. Me too.
recovery
Issue 24: How’s your sleep these days?
Are you getting quality sleep? The reasons for getting decent sleep go miles beyond staying awake during your morning meetings and reducing under-eye circles. Studies suggest chronic inadequate rest increases our risk of things like coronary heart disease, high blood pressure, and stroke.
video
Issue 23: This 5-minute flow will energize your brain
What time of day do you start to drag? We all have it, that moment where the simplest task suddenly feels out of reach, nevermind the big, complex ones we really ought to be checking off.
stretch
Issue 22: Do these movements from your chair in just 3 minutes
Let’s be honest: sometimes you just don’t have time to get up, roll out your mat and pop off your socks, and crank out 10-15 minutes of movement. Heck, sometimes you don’t even have time to read this newsletter! ;) (It’s okay; I get it.)