Lack of time is actually a lack of priorities
-Tim Ferris
Hey there,
Ever feel like there’s just not enough time in the day to fit in a workout? You’re not alone. It’s a challenge many of us face as we juggle our busy lives. But what if I told you that you can make significant improvements in your flexibility without adding extra time to your day? That’s right – in this newsletter, I’m excited to share three simple yet powerful strategies that will help you enhance your flexibility and achieve your fitness goals, all within your existing schedule.
🥨Movement Snacks: Squeeze Flexibility into Your Day
We get it – life moves fast. That’s why we’re introducing the concept of “movement snacks.” Think of these as bite-sized bursts of physical activity that can be done anytime, anywhere. Whether you’re at your desk, on a break, or waiting for your coffee, you have the opportunity to sneak in some movement. It’s as easy as it sounds. These short sessions, lasting just 30 seconds to 5 minutes, can include stretches and mobility exercises. Squat while brushing your teeth, stretch your calves while making coffee, or lengthen your hamstrings while working! By incorporating these movement snacks into your routine, you’ll gradually improve your exposure to various positions, leading to improved flexibility over time.
I recommend choosing 1-2 body regions, you would like to improve and complete movements that address this area throughout the day. Here is an example of some movements that will lengthen the back of your legs!
Elephant Walks
Tail Wags
Walking Dog
Seated Hamstring Stretch
Single Leg Hamstring Hinges
Straddle Hinges
Click the link below if you’d like a more in-depth guide to movement snacks!
💪 Supersets; More Efficient Gym Time
If you’re familiar with gym culture, you might have heard of supersets. These involve pairing two exercises and taking a break afterward, rather than resting between each exercise. This ingenious approach offers not just time efficiency, but also the potential for dual benefits. Let’s delve into two effective methods for incorporating supersets into your flexibility journey:
Method 1 - Muscular Diversity: Opt for exercises that target completely different muscle groups. For instance, pair a lower body exercise like leg extensions with an upper-body stretch like a pec stretch. This method broadens your training impact across your body.
Method 2 - Range Synergy: Choose a stretch that opens up a specific range of motion. Then, pair it with a strength exercise that complements that newfound range. For instance, pair a hamstring stretch with a hip flexion-strengthening exercise. My current go-to is a hamstring stretch paired with an L-sit! We only gain strength in the range we train, so why not improve the range first?!
Embracing supersets empowers you to conquer your flexibility goals efficiently. By dedicating time to both stretching and strengthening, you’re on a direct path to a more flexible you.
It is not that we have a short time to live, but that we waste much of it
-Seneca
🤸♂️ Progressing Range of Motion
One of the simplest ways to improve our mobility is to change the way that we progress our strength movements. In the gym, we often utilize progressive overload through things like increasing sets, reps, etc. Another way to do this is to increase the range of motion as the weeks go on. By exploring deeper ranges of motion, you’re not only boosting your strength but also training your nervous system to embrace these new positions. The result? Improved mobility that feels natural and sustainable. I attached a video on how to do this with push-ups.
🌄 Embrace Your Flexibility Journey
Today, I challenge you to take action. Incorporate these strategies into your routine, whether it’s adding movement snacks to your breaks, experimenting with supersets, or exploring new ranges of motion. Progress isn’t just about sets and reps; it’s about personal growth and transformation. I’d love to hear your thoughts and how your training is going. Simply reply to this email or comment below!
✉️ Learn More
Get more flexible, stay curious, and keep challenging yourself. My commitment to your fitness journey doesn’t end here. Expect more tips, insights, and inspiration in our upcoming newsletters. Together, we’re on the path to a healthier and happier life. Next time, we’ll dive into how to progress your exercise routine!
Until next time,
Sam
The Go-Giver - Bob Burg and John David Mann
The most valuable gift you have to offer is yourself.
-Bob Burg and John David Mann
Joe Rogan and Courtney Dauwaulter Podcast
Your best bet is to barrel forward. I like going into those dark moments and learning from them. You don’t get to summon those whenever you want. You’re doing something really difficult, and that’s how you grow your capacity to endure
-Courtney Dauwalter
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Disclaimer: This newsletter is for informational purposes only and should not be considered health or medical advice. You should consult with a physician prior to beginning any exercise program. Your use of the newsletter is solely at your own risk.