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It’s the first week of the year!
And I’ve gotta ask you…
What’s your health goal for 2024?
For me, it’s getting my black belt in Brazilian jiu-jitsu.
While that might not register as a health goal at first glance, the changes I’ll have to make will improve my health…especially if I want to avoid a debilitating injury.
And this is the point.
We must sometimes find goals that get us motivated easily instead of taking the direct approach.
I could say that I’m going to get back down to 10% body fat again.
But you know what?
It’s uninspiring to even think of making this my goal.
However, getting my black belt? That’s something that makes me uncomfortable to even think about.
I’ll have to:
- Boost my VO2 max
- Increase my strength
- Optimize quality sleep
- Do more pre-hab exercises
- Re-learn the techniques I’ve forgotten
- Dial in my nutrition for optimal performance
- Challenge the limiting beliefs I have about achieving it
Now THAT is a good goal.
Not only will I lose body fat in the process, but it’ll challenge me to get into a type of shape I haven’t been in 10 years – even when I was at my leanest in 2020.
The lesson is this:
The goals we set for ourselves must tap into our internal motivation.
When we set a goal that excites us and scares us, that’s the sign that we’re digging deep and challenging our beliefs about what we think we’re capable of.
So what’s your biggest, transformative goal for 2024?
Here is your Unstoppable After 40 Friday Digest:
1. How to lose weight by Monday with this weekend habit.
Ever experienced that Monday morning shock at the scales? Don’t blame the scale; it’s the weekend indulgence catching up!
Did you know that on average, Americans consume 115 extra calories daily from Friday to Sunday? This adds up to nearly five pounds a year.
But, there’s a straightforward fix.
Start your day with 30-50g of protein.
This much protein at breakfast will control your hunger the whole day.
Eating more protein will also help with muscle growth.
Here’s how I add more protein into my diet:
- Breakfast: Swap the sugary cereal for egg whites: egg white frittata or spinach egg white omelet.
- Lunch: Ditch the deli meats. Opt for grilled chicken, turkey, sirloin, or tenderloin.
- Dinner: Think tuna, shrimp, salmon, white fish, and chicken breast, fish.
- Snack: Fat-free Greek yogurt or a protein shake.
Adding this nutrition habit into your routine will help you get into elite shape with less effort.
2. The surprising connection between body fat and joint pain.
A recent client mentioned that he was tight and achey in the morning and asked about a mobility routine to help him.
While I was happy to design a mobility program for him, I also told him about how losing belly fat would help him feel less aches and pains.
He looked at me sceptically.
Then I brought a study about how a 2021 study found that how much visceral fat you have is connected with worsening knee pain and how many painful joints you have in general.
Interestingly, the study participants didn’t have worse arthritis based on how much visceral fat they had – just how much pain they were in.
This is great news because the arthritis you think you have may just be inflammation caused by your belly fat.
And you can lose the fat around your belly fast with the right program.
3. A killer ab exercise that is better for your back (and body) than crunches.
Want a killer abdominal exercise that you can do at home with no equipment? Oh, and it might help your back feel better while preventing injury?
Then try the bent-knee hollow body hold.
It works your abs isometrically. This means it can be a safer option if you have back pain (although you’ll have to experiment to see) and it can help protect against back injuries as well.
In fact, a meta-analysis on different exercise methods for back pain found that: “Isometric and motor control methods can effectively reduce pain and disability, with the isometric method reducing re-injury risk.”
How many sets and how long should you hold?
Try 1-3 sets of 30-60-second holds. Give it a try!
Legendary Life Coaching Client Highlight: Jeff C.
Meet Jeff, a 44-year-old financial advisor from Atlanta who was thriving in business but struggling with fitness.
Despite CrossFit, cardio, Keto, and intermittent fasting, his results were little.
In 4 months, Jeff:
✔️ Lost 30lbs and waved goodbye to that stubborn gut
✔️ Created and maintained a leaner, stronger, and more energetic body by doing less
✔️ Improved his stress levels and sleep quality
✔️ Eats his favorite foods and attends social meetings and gatherings without worrying about what he is eating or drinking.
✔️ Feels confident at work and his business is thriving
It’s not just about hard work—it’s about smart, personalized strategies.
Quote of the week:
New goals don’t deliver new results. New lifestyles do. And a lifestyle is a process, not an outcome. For this reason, all of your energy should go into building better habits, not chasing better results. — James Clear
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Until next week,
Celebrity Trainer, Health & Wellness Coach & Longevity Expert
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