Function365

“Exercise snacks” to improve and maintain fitness…

There are times where we’re not following our foundational fitness programs, because of work demands, family demands, travelling etc

We’re simply not keeping up with our basic routine

And under those conditions “exercise snacks” are a great way to maintain the fitness that you’ve already built

They come in a variety of different forms, but for simplicity we’re going to divide them into two categories

Cardiovascular fitness and muscular endurance

Here’s a few examples that you can incorporate into your routine that can essentially be done anytime

Stand up and do 100 jumping jacks. Depending on how fit you are and how fast you do them it can take you anywhere from 30 to 90 seconds. And if 100 is currently taking you to long, start with 50 jacks and build up from there

The point is that it’s going to get your body moving and your heart rate up

And you don’t need to use jumping jacks. You can find a staircase and safely walk up and down it as fast as you can for 60 seconds

Or hold a plank with correct form for as long as you can, or see how many push ups or bodyweight squats you can do well within a minute

Whichever you choose to do, these exercise snacks are designed to be inserted into your day and week at random

Again, the purpose of these is to get your heart rate up and to enhance aspects of your physiology in ways that promote recovery and performance in your other types of exercise

And note, any of these above recommendations can be modified or changed for an exercise of your choice 👍🏻

So choose whatever fits your structure best, and get snacking 🍭🍌

Rich

To maintain longterm health and wellbeing you gotta be one step ahead of the game 👌

And of course have a 3D image of yourself 😂

Testosterone levels ⤵️

Our testosterone levels peak at around age 27 😬

After that you’ve gotta do all you can to stay on top of your game, naturally 👌🏼

WHY...?

Because high levels of testosterone leads to
- More lean muscle
- Less body fat
- A better mood state
- Improved sleep pattern
- Enhanced sense of well being
- More self confidence

To keep your testosterone levels high, make sure you ...DON’T...
- Train for more than 45-60 minutes
- Do too much cardio
- Get less than 7-8 hours sleep per day
- Reduce your fat intake too much
- Reduce your carbohydrate intake too much
- Develop a zinc or vitamin D deficiency (get tested)
- Eat products which contain soy

So
- Keep your workouts short
- Avoid adrenal overload
- Reduce stress levels
- Get 7-8 hours of sleep per day
- & fuel your body properly 💪🏼

Rich

Tomorrow begins today 👌🏼

Get after it, and have yourself a blessed day

Rich

“Love what you do and you’ll never work a day in your life”

Have a balanced day 😎

Rich

Fix your sh*t while sunbathing 👌🏼

And all you need is a foam roller and to adopt your sunbathing position for 5-10 minutes per day 😎

To help improve your

Posture
Movement
Breathing
Hips, lower back and pelvis
Spine health
Chest, shoulders and upper back
Forward head position
Neck tension
Headaches
Performance
Recovery

A whole bunch of splendid things and benefits from just 5-10 mins a day

Enjoy

Rich

Morning routine

Your morning routine can be very simple (and needs to be so it gets done everyday)

As long as it’s for you, it’ll work for you 👌🏻

And it’ll prevent your day from kickstarting badly…

We don’t need phones
We don’t need the TV
We don’t need the internet, etc to get it done

We just need to do the things that work best for us first

Nothing crazy
Nothing time consuming
Minimal effective dose approach

Then get on with the rest of your day, while ⤵️

Feeling, Thinking, & Moving 10X better

Physically, Emotionally, Mentally, & Spiritually 🕉️

Wishing you a balanced day

Rich