Today’s issue is brought to you by Unstoppable After 40 Coaching Program. We help executives, entrepreneurs and business owners lose 20+ lbs of fat and look their best without triggering old injuries, sacrificing their social life, or spending hours in the gym.
If you’re an entrepreneur who’s looking to get into your best shape in a way that fits your busy lifestyle click the link below to schedule a 15-Min strategy call with me.👇🏽
Last Friday was “Quitter’s Day.”
If you don’t know what that is, a wearable company called Strava crunched data from hundreds of millions of their users and found a trend:
Most people quit on the second Friday of January.
Other studies and surveys have found similar trends too.
And I wanna ask you…
How are you doing with your New Year’s Resolutions?
Are you going strong?
Or have you already been derailed by overwhelm?
Whether you’re crushing your goals or you’ve gotten crushed, I want to tell you the key to making all your fat loss & health optimization dreams come true in 2024. I can sum it up in one word…
Consistency.
You see, most people start out excited and enthusiastic at the start of the year. Although we can start at any time, it FEELS like there’s something special about the beginning of another 12 months.
But the problem occurs when we start getting thrown curve balls by work, family, vacations, business events, etc.
We fall of track and it’s hard to get back on.
The most common reason for this is a plan that requires your life circumstances to be perfect.
In other words, when you don’t have an hour, you skip your 60-minute workout.
So your attempts at getting shape look like this graphic:
Try this instead.
If you don’t have an hour, do 30 minutes.
If you don’t have 30 minutes, train for 15.
But adopt a “Something is always better than nothing” mindset…and take action!
As I tell my clients, you must optimize for consistency before you optimize for results!
And if you can be consistent, you can build on it to achieve anything!
Here is your Unstoppable After 40 Friday Digest:
1. The exact workout routine that you should add to your weekly training to reverse again.
According to our best understanding, one 12 factors responsible for ageing is the loss of telomere length.
DNA damage at the end of chromosomes (telomeres) is connected to ageing and age-linked diseases.
Study Link: https://publichealth.jmir.org/2024/1/e46019
In a 2023 paper looking into various forms of exercise on telomere length found that one method stood out among the others: HIIT.
Although the effect was small, it’s still another reason to make sure you include HIIT into your weekly workout schedule.
While longer telomeres are one benefit, we know that HIIT boosts VO2 max better than other forms of cardio.
In fact, I recorded an entire episode on VO2 max and gave recommendations for HIIT training and it’s going to be released soon.
2. My favorite supplement for boosting your gains and your brain health.
You may have heard of creatine monohydrate.
And you probably know it as the most-researched sports supplement on the planet.
But did you know it’s also good for your brain?
A small but growing body of research is showing that creatine can help with brain function as well as exercise performance.
Based on a review of 6 studies on creatine and cognitive function in healthy people, it’s worth giving it a try – even if you’re not interested in the exercise performance benefits.
While more testing is necessary, there was evidence that short-term memory and intelligence/reasoning may be improved by a taking creatine supplement.
How to take it?
I prefer to do a loading phase of 5g 4x/day for a week. Then, you can back off to taking 5g per day.
While many fitness people say the loading phase of creatine isn’t necessary, I disagree. It’s hard to find motivation to take supplements unless you feel them working. I’ve found that the loading phase creates more “buy-in” from clients when they experience the difference in the first week.
Just make sure you get a high-quality creatine product and spread the doses throughout the day. Or you may find all your creatine literally going right through you!
Here’s my favorite brand: Natural Stacks
>> Check Natural Stacks: Creatine+ Here
To get a 15% discount, use code: LEGENDARY15
3. The best exercise to strengthen your core.
The exercise of the week is the Cable Wood Chop.
This is a great exercise for the muscles that rotate your torso.
We must work rotation because there’s a belief in the physical therapy world that we do too many exercises that work front to back but not enough rotation. While we’ll have to see how this plays out in research, I still think it’s an important guideline to follow.
So put the crunches and sit-ups to the side for a bit and give this core rotational exercise a go in your next workout.
How many sets and reps?
Try 2-3 sets of 10-20 reps for each side. Give it a try!
Watch my video tutorial on LinkedIn or Twitter and learn the right way to do this exercise!
Legendary Life Coaching Client Highlight: Kevin C.
Meet Kevin, a 33 year-old, who shed nearly 30 pounds of fat and reclaimed those invaluable moments with his son.
Kevin, a 33-year-old exec, was burning hours in the gym, missing precious moments with his newborn.
Then, he discovered my podcast and decided to join my coaching program.
In four months, Kevin:
- Dropped almost 30lbs of fat
- Built a lean muscular body that he was proud of
- Felt more confident as a man
- Improved his energy levels
- Became a top performer at work
- Started spending more quality time with his son
Here’s what he had to say about it:
“I thought I knew a thing or two about exercise, but your coaching program has taught me that is all about smart training, not hard training. I learned that less is more.”
If you’re an entrepreneur who wants to be confident in your body and increase energy in a way that fits your busy life in 2024, click here for a strategy call.
Quote of the week:
The new year is here, and it’s YOUR time.It’s time to stop settling. It’s time to break free from what’s holding you back.It’s time to become the person you know you can be – the person you WANT to be in 2024.Too often, the human brain makes it easy to come up with reasons why we can’t achieve our most important dreams and goals.However, what’s wrong is always available – and so is what’s right.— Tony Robbins
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Until next week,
Ted Ryce
Celebrity Trainer, Health & Wellness Coach & Longevity Expert
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Email us at ted@legendarylifepodcast.com.
