Balance for longevity + a workout you might feel tomorrow!
Sam’s bi-weekly newsletter - Edition 10 - April 7th, 2024
One learning/discovery
We all know how important balance is as we age. What most people don’t realize is that it needs to be trained early on. I was reminded of this in the great book Built to Move by Kelly and Juliet Starrett.
The best part is that you don’t need a gym and it doesn’t need to be complicated. Here are two suggestions:
Stand on one leg when you do mundane tasks such as making coffee or washing the dishes.
Add balance training while your working. I started using this $30 balance board while working at my standing desk and I love it.
Bonus points if you close your eyes (not while doing the dishes or working, but maybe as you wait for your coffee to be ready).
One question
How would the absolute best version of myself act in this situation?
We’re too often on autopilot, reacting to whatever life throws our way without thinking.
The question above helps take back the reins and ensure we’re acting with purpose instead of simply reacting.
Advice: Whenever you feel like you’re not your best self is a great time to go back to the question (such as when you’re about to get into an argument).
One workout
Last Thursday I had a good 60-minute workout planned. As I was changing into my workout clothes, life threw me an unexpected curveball. I was needed somewhere else in 20 minutes.
I went back to one of my favorite leg blasters. Here’s a video of me showing the workout (back when I shaved my head!).
4 sets with 1 min rest between sets
20 DB alternating lunges
10 DB jump squats
20 jumping lunges (no weights)
10 jump squats (no weights)
+/- 6 minutes of work + 3 minutes of rest, that’s all it takes for you to feel it tomorrow 😉.
Depending on your fitness level, here are a few suggestions to adapt the workout:
Perform all reps without any weight.
Perform only 2 or 3 sets (that’s what I did since I’m far from my peak fitness).
Cut the reps in half.
Increase the rest time between sets to 2 minutes.
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