Issue #62: The Power of Strength, Mastery & Humility
Good morning. It's Wednesday, November 9th. Get ready - today is all about strength and getting outside your comfort zone!
“If something stands between you and your success, move it. Never be denied.”
From the Lab: The Power of Strength, Mastery & Humility
Take Action: One (1) New Strength Exercise
Speed Read: Do Less, Get More
Wednesday Weights: Classic Powerlifting
What We're Reading: Do Hard Things
CrossFitters globally in 2022, up from 0 in 2000. The total number of affiliate gyms has grown from 13 in 2005 to 15,000 globally (now there are 13 in NOLA alone). Need to find a gym?
From the Lab
I’ve only done CrossFit a handful of times. Powerlifting was never really my thing - I thought a little bench press, a few pull-ups, some abs and I’d be good to go.
Two things -
One - I didn’t know the benefits of getting in the rack for some deadlifts or barbell squats; and two - honestly, I was a little intimidated.
Turns out leg, butt, and back strength is essential to preventing injuries and keeping us mobile as we get older. And deadlifts and squats just might be the movements that let you live your best life for a long, long time.
A Health ABC Study with 2,000 participants showed that illness was more likely to affect those with lower strength with a strong correlation between strength and mortality.
But that’s not all - there is a mental benefit too.
In Brad Stulberg’s new book, The Practice of Groundedness, he found the common theme among peak performers who were also grounded (i.e., not egotistical jerks) - they regularly do real things that are hard. The result is a consistent practice of humility and a greater fulfillment in life.
Learning the perfect form of a new movement like the deadlift requires the pursuit of mastery - which increases self-confidence and has been proven to be a core component of mental health and overall satisfaction. At the same time, there is an in-your-face level of humility when you can’t lift a weight for even one more rep.
So whether you’ve been working out for 20 yrs or have never set foot in a gym, get out of your comfort zone and try something new - your health & longevity depends on it.
Here’s a detailed how-to for the barbell deadlift:
Not quite ready for that? Check out this one-legged hip thruster (you just need to lay on the ground) that will fire up your glutes.
Take Action
I'm personally working on the Muscle Up. I've always struggled with this and want to be able to do a set of 4-5.
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Speed Read
Health & Longevity in the News
Do Less, Get More: We work long hours, lose vacation time, and try to work on sick days. We need rest, but feel left behind if we do. However, rest repairs our bodies and minds. (Remember sleep helps us learn - Issue #11). Figure out your best work-life schedule to improve your performance and stick to it. No one will give it to you, you have to take it. (WSJ)
Exercise Study with Twins: So how much does exercise really matter - there's a study of identical twins that shows how much our bodies change with exercise when our genes are the exact same - spoiler alert: exercise matters! (Outdoor Magazine)
Death By Alcohol: Apparently burnout and being stuck inside isn't great for our drinking habits. According to data recently released by NCHS, deaths by alcohol rose 26% in 2020.* (Time.com)
*If you know anyone that might need support for alcohol abuse, here's a resource.
Wednesday Weights
You had to know we'd be putting deadlifts into today's workout :). 🏋️
Click HERE to view the workout on our YouTube channel.
Workout and video courtesy of Connor J. Obrochta. Check out all of Connor's workouts on Playbook!
What We're Reading
This book has more highlights and earmarked pages than any I've read recently. Steve Magness presents a new way of thinking around toughness and quitting. This isn't just for Navy SEALs or Olympians. It's about how to better know yourself and includes endless practical tips to adjust your life to do hard things and also thrive.
Can you slow the world down to create space between fatigue and freak-out? That's the magic and the control we all possess to become our best selves.
Thanks for joining us today!
Special prize for the first five (5) readers who find this small font - email us the word "PLAYBOOK" at team@thrive25.com and we'll send you a free copy of the Fitness Playbook and Tracker.
Check out the latest workout videos on our YouTube channel
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Why Thrive25
We’re 40-something dads that felt our bodies and minds start to slow down and we’re not ready for that. We found too much information on every subject. So we started Thrive25 to transform what we’ve learned into something useful for the rest of us to spend just 3-5 min a day to optimize our health & longevity.
This newsletter is for you and we truly value your feedback. Never hesitate to reach out to us at team@thrive25.com.
To health!
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The information in this newsletter is for informational purposes only and may not be appropriate or applicable based on your individual circumstances. Thrive25 Labs LLC does not provide medical, professional, or licensed advice. Please connect with your healthcare professional for medical advice specific to your health needs.