Win the moment, reasons to cool-down, plus a cramped workout

Here’s a little something for you to chew on: when it comes to being on or off “the wagon” (whether it is diet or exercise or something else) I often tell the people I coach in the Weighless program to forget about the wagon. There is no wagon.

Life is just a series of choices. And at any point, we can either make the choice that aligns with our goals or we can make that choice that moves us away from our goals. 

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Exercise Your Brain, Basketball Lessons & a little BOOST

Just a little inspirational photo from a cycling trip I took through Europe a couple of years ago to kick this movement digest off with a bang!

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

Podcasts:

Second Wind Fitness – Move The Body, Heal The Mind with Jennifer J Heisz , PhD (NeuroFit Lab)
Dr. Jennifer J. Heisz is an expert in brain health. Plus she is Associate Professor in the Department of Kinesiology at McMaster University and directs the NeuroFit Lab, where she researches the effects of exercise for brain health. She’s joined me on this episode to talk about her research, how we can use it in our lives, and her new book. 

Change Academy – 5 Lessons I learned from Basketball
Monica and I are still taking a bit of a spring break from the podcast right now but we asked our friend Molly Watts from the Alcohol Minimalist podcast to share some of her wisdom with you in this bonus episode. And don’t worry… I am not a basketball fan either and I still got a lot out of it 😉

Videos:

Move Your Body, Heal Your Mind

Here are a couple of simple, cool, and effective tips from the book “Move the Body, Heal the Mind” that Dr. Jennifer Heisz shared with me on the latest episode of the Second Wind Fitness podcast.

Research showing the benefits of physical exercise is not exactly shocking – we all know exercise is good for us… right? But Dr. Heisz’s work and those of her peers in the field have helped establish how exercise is not only good for our bodies, but also for our brains: exercise can improve memory and cognition, and even help ward off dementia and ease depression.

For more videos like this make sure to subscribe to my YouTube channel,

Movement Digest – April 3, 2022

I am excited to dig right in and tell you about all the new episodes and the video that I released since the last time I was in your inbox – so I am just going to give you a quote and get right to it.

Charles Poliquin, the late, world-renowned, Canadian strength coach, famously said, “if your workout takes longer than an hour you are making friends, not building size and strength.”

I think that says it all. 

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Digest: Pull-up bars, your user manual, and emotional eating

Real talk time: you know that if I tell you about a program, I believe in it 100%, right? And yes, I do get a few shekels in my purse if you attend this course – but that doesn’t change the fact that I truly stand behind it. Cool? Cool. 

So with that said, if stress eating is stressing you out, my friend, podcast co-host, and business partner, Monica Reinagel, has a program for you. It is called “Overcoming Emotional Eating” and in it, she will show you how to finally break the emotional-eating cycle and step onto a path of greater self-awareness, self-mastery, and self-care.

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Movement Digest – Mar 6, 2022

Years ago, when I decided that I wanted to (or maybe needed to) learn as much as I could about movement, fitness, and the wonderful stuff that goes along with it, there were a few people I immediately wanted to connect with. People I felt that I could really learn from. One of them was a fellow named Abel James.

Serendipitously, leveraging my skills as a digital media grad gave me something to offer people like him and, after a chance meeting at a conference in Austin Texas, I landed the great gig of being his Audio and Video engineer. That was in 2015~ish. And for the next couple of years, I was able to pay the bills while I absorbed all the info I could. 

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Movement Digest – Feb 20, 2022

I just got back from a walk around a gorgeous park with a large variety of wildlife of all varieties. We saw ducks, eagles, seals, squirrels, and many fancy birds. It is grey and a little cold out, it even rained a bit off and on, but if you are looking to turn your mood around, nothing beats a stroll in nature. 

A recent study concluded that nature can make positive contributions to our health, and it can also help us recover from pre-existing stresses or problems. The coolest part, in my opinion, is that exposure to nature can have an “immunizing effect” that will then protect us from future stresses, and can help us concentrate and think more clearly.

So do yourself a favour and find an area with some grass, maybe some trees, and go for a walk. It will do wonders for you. 

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Movement Digest – Feb 6, 2022

In my last newsletter, I mentioned that I had joined the team at Nutritious Movement. And two weeks later, I am still loving it! 

I am loving it for many reasons but among those reasons is that they often do their in-person (and virtual) meetings on the go. This is a photo I took during our yearly planning meeting. 

The truth is that you don’t have to work for a company with the word “movement” in its name to adopt this type of behavior – anyone can do it! And you don’t have to worry about sacrificing productivity or focus either. In fact, studies have shown that our meat-sacks brains are actually more productive, creative, and focussed when we are walking than when we are sitting…under fluorescent lights… in a dull board room. 

Jus’ sayin’. 

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

Podcasts:

Second Wind Fitness – Movement Snacks – if you like the benefits BUT don’t like to exercise
Maybe you aren’t interested in “getting buff” and have no interest in running a 10k never mind a marathon. Well, there are still plenty of reasons for you to move your body more often. And in this episode, we’ll look at not only why you might want to do that but we’ll also look at the how – by introducing a (not so) new idea called Movement Snacks!

Second Wind Fitness – Drop the Ego and Train Smarter with Craig “Crowie” Alexander (SansEgo)
In this episode, Craig Alexander (the oldest athlete ever to win the IM World Championship title) joins me to talk about how important it is to really enjoy your fitness routine – whether you’re a world champion or a mere mortal (like the rest of us).

Change Academy – 50K Tuneup: Engine
In Part 3 of our 50,000 Mile Tuneup Series, we turn our attention to our bodies: the engine that powers our physical movement through space.

The Low Carb Athlete – Episode #432 Brock Armstrong What is your WHY as an athlete?
Finding your WHY as an athlete and enhancing your health and performance even as you age is vital. 

Videos:

Mostly Legs Core Workout

Most people think core workouts are all about crunches and sit-ups but we can work the core very effectively with movements (mostly) made by the legs. 

In this video, I demonstrate:

  • Double Legs Raise
  • Donkey Kicks
  • Flutter Kick
  • Plank Toe Taps
  • Feet Circles
  • Mountain Climber

If you do these together, it makes a heck of a core workout. And, as you can see, you can do it anywhere you have room – and you don’t have to even change your clothes!

Movement Digest – Jan 23, 2022

I have some exciting personal news – I have officialy joined the team at Nutritious Movement!

If you don’t know that name, you may know the name Katy Bowman (I reference her biomechanic work a LOT). After years of doing things like editing her podcast, preparing her audio books, and nerding out with her at the beach, I have officially joined her team as a (what I am calling) Movement Evagelist!

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