All-or-nothing, vacations, worthiness and a chair workout

I got a wonderful email from a wonderful listener the other day. This is what Wonderful Listener had to say:

“I wanted to drop you a quick note to tell you how much I appreciated your last three podcasts. Each with their own particular spin, reinforced the valuable messages of avoiding all-or-nothing thinking, focusing on what you can do rather than what you can’t, and the power of a little planning, and habits. I’ve heard you speak about these in the past, but I find the reinforcement really valuable. I thought of you recently when I was doing “ladder squats” on the slide when I took some of the grandchildren to the playground.😉”

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Everyday movement, success, plus a great core exercise

Before we dig into what I have been up to in the past two weeks, I want to share something I did yesterday that I think you will like (and hopefully emulate).

It was a busy day, with more appointments and hurdles than usual. That meant I didn’t get my usual morning walk and workout in – oh no! But do not fear, dear reader, I had a solution! I just set an alarm on my watch to go off every 30 minutes and when it would go off, I would stop what I was doing and do either:

And you know what? By the end of the day, I had accumulated a heck of a workout!

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Holiday exercise, why you’re stuck, and a 2-minute workout

I know I KNOW. For those of you who celebrate Xmas, today is a terrible day to be sending you an email newsletter! But what can I do? I am a slave to my schedule. So here you go – consider this your pan-religious, pansexual, personal pan pizza winter holiday edition of my Candlenights movement digest. 

Quick reminder: enrollment is now open for the next cohort of our fun and mind-changing Weighless program, which will kick off on January 6.  If you’re not familiar with our work in the Weighless program, you can check out this replay of a recent workshop (The 5 Things You Need to Succeed) and learn more about us and the program.

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Self-massage, self-sabotage, & exciting announcement!

Exciting announcement time!

We just opened enrollment for the Weighless program and will be starting with a new group on January 6, 2023. And I have to say that Monica and I are pumped to be getting to know the people that we will spend the next year with, solving the puzzle of how to be someone who weighs less (without any of the usual shenanigans that come along with a traditional diet). 

You’re a smart, competent adult. You’ve been successful in lots of other things. Now it’s time for you to be successful at becoming someone who weighs less.

Join us now at

If any of the following topics happen to tickle your fancy, click the underlined text to read or listen.


Second Wind Fitness – The Magic of Rolling & Breathing with Jill Miller (TuneUpFitness)
In this episode, we talk about Jill’s next book, Body by Breath: The Science and Practice of Physical and Emotional Resilience but we also discuss the efficacy of self-massage, self-myofascial release, and whether you should be using hard or soft foam rollers and other tools.

Change Academy – Why We Sabotage Our Own Success
Sometimes, fears about what transformation might cost us can lead us to sabotage our own success. In this episode, we get all of that out in the open, so we can engage with it more intentionally… and more productively.

Change Academy – Acquiring a New Skill Will Require *This*
For some endeavours, all you need to succeed is knowledge and a good reason to follow through. Acquiring a skill, however, requires knowledge plus practice. If you expect to succeed at a skill without allowing yourself time to practice, you’re likely to be frustrated.


Brock Armstrong Coaching – Your Past is not Your Future
The other day a member of our Weighless program reached out with an anxiety issue. They were convinced that despite all the progress they had made with their eating and exercising habits, they would eventually falter and it would all end up being for naught.


Hard or Soft Massage tools?

Here is a short clip from my recent Second Wind Fitness podcast episode with Jill Miller. If you are like me, you may think that self-massage needs to be painful to work (no pain, no gain?) but in this clip, Jill sets me straight. Apparently, it doesn’t have to hurt to be effective!

For more videos like this make sure to check out (and subscribe to) my free YouTube channel.

Compression, commitment, home gyms and a jumping workout

Before I dive into the podcast episodes, articles and videos… what do you think would happen if you could confidently invest your energy in the things that make the biggest difference? Just imagine seeing your efforts translate into actual progress. 

Well, that’s exactly what the assessment that Monica Reinagel and I put together at Weighless.Life/Quiz will help you do.

And don’t worry, this isn’t some Buzz Feed type of shenanigans. This is a scientifically-validated assessment that will score your current abilities and tendencies in six different categories associated with successful weight management.  And it’ll only take about 3 minutes to complete. Check it out! We’re pretty proud of it. 

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Bones, optimization, weaknesses and a loading workout

I am in Saskatoon, Saskatchewan right now for a family event so I will keep this brief and to the point. As the days get shorter and the weather gets colder, let me remind you that it is never too cold to get outside and move your body. Dress appropriately (layers and bright colours) and if you do get cold, just move more! Problem solved 🙂

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Goal setting, blood pressure, and resistance bands

Brock Armstrong logo

Let’s start here: we are all different. Our minds and bodies work differently, and we have different strengths and weaknesses. For example, you probably find some of my videos, podcast episodes and articles more useful than others, right? This is likely because of your goal-setting personality. We all have one, and they are all unique.

Knowing what style of goal-setting works best for you can help you leverage your strengths and minimize your weaknesses. Sounds pretty great, right? Well, that is why Monica Reinagel and I (mostly Monica) came up with a free, new and improved, quiz to help you identify your goal-setting personality.

This updated version of the quiz includes a new goal-setting personality type AND a playlist of podcast episodes specifically selected for each goal-setting type.  So, even if you took the quiz in the past, you might want to take it again – or tell a friend to go to

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Stress, resistance bands, and activity trackers

Before we dive into this issue of my fortnightly digest, I want to tell you about a course you may enjoy

Licensed nutritionist, behaviour change coach and co-founder of the Weighless Program, Monica Reinagel has helped hundreds of people create a healthier, happier relationship with food and their bodies – including finally breaking the cycle of stress and emotional eating. 

To that end, beginning on October 23, 2022, Monica will be offering a special program on Overcoming Stress Eating. So, if you’ve been struggling with this particular issue, I hope you will join her by going to Weighless.Life/stress I truly believe it will change the way you look at stress and stress eating.

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Treats, sore necks, and stumbling blocks

Before we dive into this issue of my fortnightly digest, a little story. 

I recently spent some time with an acquaintance of mine who has wanted to lose some body fat for nearly a decade now. A refrain I have often heard from him is something like “my life is hard enough without also eliminating the treats that I enjoy.”  

But here’s the thing: moments after eating the treat, he was back to complaining about his job, his money issues, and so on. *Huh?*

So here’s the thing: You can live a miserable life with treats or without them. They’re not the thing that is making your life worth living. And perhaps, just perhaps, taking some control of your life and making a change for the better (such as limiting – not eliminating – your treats) might actually make you feel better about your place in the world, not worse. 

What do you think?

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Cross-training, elastic bands and strong-healthy hands

Many of you know (or maybe you don’t) that I produce the Move Your DNA podcast with biomechanist Katy Bowman. And many of you also know (or maybe not) that I am Canadian. Well, worlds collided recently when the Canadian magazine IMPACT published an article of Katy’s all about cross-training… but likely not the type of cross-training you are used to hearing about. 

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