Sponsored by

Issue #20

The routine for superhuman shoulders, working out your mind, an Asian longevity secret, and read this if you’re lazy.

Read time: 3.3 minutes

Hey Warriors,

After running a poll over 2 weeks, I found out that you guys are most concerned about shoulder health.

Lucky you, I have a very efficient routine that has been doing wonders for my clients and myself.

Your shoulder is a complex joint which requires extra care and attention, not only from an injury prevention point of view, but also because it has the potential to make you stronger, faster, and better at almost everything you do.

So, are you ready to unlock new levels of strength and fitness?

Let’s go!

PS: Read till the end for 25% off your BetterHelp subscription.

If you need any help with your training, please let me know by replying to this email and I’ll share my answer with everyone.

Now let’s start! 💪

1. The Shoulders Prehab/Rehab Routine.

All you need for this routine are resistance bands, a stick or a bar, and somewhere to attach the bands.

It is as powerful as it is simple, and you should definitely include it, or at least part of it, in your program even if you don’t suffer from any shoulder issue.

This circuit just offers too many benefits to be overlooked.

It will make you strong, relieve pain, increase your flexibility, and prevent numerous injuries.

It’s also a perfect warm-up for those of you who like to train with heavy weights.

Try it, and let me know what you think.

Click this link for the full YouTube video and instructions.

2. Your mind needs a workout.

Challenge yourself, avoid the path of least resistance.

Yes, I talk a lot about how building discipline consists in creating a smoother path, and how to make it easy to take action.
But sometimes we do have to give our mind a workout too.

Do things you don’t want to, just because you don’t want to.
As long as the outcome is good for you of course.

Train for mental resilience as much as you train for physical strength.

Notice how a weight that used to be very hard to lift becomes easy as you get stronger.
The same goes for your mind.

Staying consistent with your workouts, nutrition, work or whatever you want to improve will become easy as your willpower strengthens.

It’s always about balance.
When things are hard, make it easy to do the work.
When things are easy, make it harder.

3. A longevity secret from the Far East.

Hong Kong and Japan have the longest life expectancy and there is one thing they have in common.

The elderly population remains active and engaged in physical exercise until really late in life.

You might know that but have you taken a closer look at the way they exercise?

If you go to public parks you’ll often see older people practicing Tai Chi, calisthenics, or line dance.
In other words, it is what we now refer to as movement, a type of soft training which is natural and functional.
And no, it’s not just because they’re old, some of them are stronger than you.

It’s interesting how the rise of a few fitness trends has convinced us that the best way to live longer and stronger was to go hard to the point of throwing up.

This is not what I’ve understood in my 30+ years of exploring fitness training and, more interestingly, this is not what some of the oldest cultures in the world have concluded.

This is your weekly reminder that if you want to go far, you have to go slow and steady.

4. Are you lazy?

No, you are not lazy.
You are addicted to not moving.

As with any addiction, it means you are not free and this is not you.

Don’t let your old habits define you.
You may think people who stick to their fitness program are built different but they’re not.

Don’t allow yourself to get trapped in this fixed mindset.

This is not laziness, this is just an old habit.
And like any other habit, it can be broken.

Step by step, one thing at a time, you too can become active, get your daily steps in and work out consistently.
We were all made to move, and you’ve got this in you like everybody else.

If you’re reading this, you must have fitness or body goals.
And I know you can achieve them by first learning to break out of this sedentary spiral.

One stroll, one run, one workout at a time.
Reclaim your active life.

I hope you found some useful tips and motivation in today's edition.

Please share your feedback and help me improve my content for everyone!

A great way to do this is by replying to this email with a personal question you have about fitness.

Thanks for reading and see you next week!

- Nico

Feeling Stressed & Stuck? Conquer 2024 with Personalized Therapy on BetterHelp

Feeling like you're constantly juggling work, relationships, and personal growth? You're not alone. Millions struggle with stress, anxiety, and achieving their goals. But what if you could unlock your potential with a therapist who truly understands you?

BetterHelp connects you with thousands of licensed therapists through a personalized assessment, matching you with someone who specializes in your unique needs. Talk anytime, anywhere - phone, video, or text - and use your FSA/HSA for coverage. Plus, switch therapists for free if you're not 100% satisfied. Ready to transform your life?

Start your journey today and get 25% off your first month.

Share with friends, get prizes!