X Gym

Our methods are just as good for the brain as they are for the body, thanks to our mindful movements. This makes our training a form of meditation, and provides all the benefits that are associated with that. See the post to geek out on the details:

xgym.com

Here's my top "time hack" science-backed workout for the office: Xtreme Xertion 30 second stair sprints, with a 5-7 min long break in between, for 3-5 times (depending on fitness level and time available). See the post for details:

PJ's Top Office Exercise Hack Read our PJ's Top Office Exercise Hack article on our blog page for personalized workouts and guidance. Achieve your fitness goals with professional personal training in West Seattle.

If you or anyone you know is thinking about getting into calisthenics, here is the vital first step to reduce the chances of (and severity of) injuries:

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New X Gym Blog Post:
Matching Your Workout to Your Metabolic Goals

New iScience meta-analysis (53 RCTs, 3k subjects) proves no single exercise routine rules them all. Optimal protocols depend entirely on your targeted biomarker. Physical exertion drives metabolic shifts by increasing irisin, enhancing insulin sensitivity.

Low-Volume HIIT (21 mins or less) ranks highest for improving total cholesterol, triglycerides, and diastolic BP. A focused 21-minute X Gym workout done twice a week drives these specific metabolic shifts safely and efficiently.

Combined Aerobic & Resistance Training yields the highest success for reducing BMI, LDL, and fasting glucose. Stack 2 X Gym strength sessions with 1-2 Xardio classes weekly to compound cardiovascular and anti-aging benefits.

Consistent strength work lowers heart attack risk by 44%. Mindful movement increases HDL and lowers systolic BP. Combine precise physical inputs with a strategic diet (avoiding trans fats to boost prostacyclin, eat real food, etc.) to maximize metabolic optimization.

See the full post: https://xgym.com/matching-your-workout-to-your-metabolic-goals/

Cardio isn’t the only "heart medicine" after menopause.
Resistance training 2–3x/week lowered resting heart rate and blood pressure in postmenopausal women across 60 studies — while also protecting muscle and bone.
https://xgym.com/strength-training-is-vital-for-heart-health-after-menopause/

Is your attitude affecting your workout motivation? Here's a good word that might help!

A lot of guys my age (60) take TRT, and there's nothing inherently wrong with that, but for now, I choose to go with sprint training instead. It's fun, intense, and takes very little time, for about the same boost as a T injection. Here's my graph from doing 7 sprint segments in 14 minutes. The mean HR increase slope looks a lot like the incline of the parking garage I was sprinting in!

The complexity of a human cell is a mind-blowing work of art. God is so amazing! Take care of yours by eating right and Xercising!

Most anti-aging gurus say a version of this statement:
"Aging is the relentless pursuit of comfort."
And it's true! We are obsessed with it. We even invent things to make walking easier and keep our dogs cool. Lord help us!