Saturday Success Series: Volume 52
Making life & money work for you.
Welcome back to the Saturday Success Series email!
In honor of the 1 year mark (!!) I’d like to celebrate. If you’re interested in receiving a free copy of my eBook, The 18: Your Definitive Guide to Power Habits, (when it goes live in early 2023) just shoot me an email and say “I want a copy!” and I’ll put you on the list. Thank you for being on this journey with me!
This week we have:
Master Yourself: the value of creating your own family
Master Your Money: economic winter is coming
And of course…
The Weekly Special: 7 primal movements to get you fit quick
The goal here is maximum value, so let’s get to it.
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Master Yourself
I used to think having your own family was overrated. I was sorely mistaken.
Creating your own family is important.
There is something deeply sad about being “left behind”. Watching all your peers find their own family. They get married, they have kids. You pretend you don’t care.
I used to think I didn’t care.
But now I have my own family and I realize what I was missing. I was being left behind.
I didn’t create my own family in the traditional sense. I fell in love with a single mother of two. But it’s no less my family than if I had birthed them myself.
Having your own family gives your life incomparable depth. This thing is all yours and it matters so much. More than anything else. You hold sacred the lives inside the 4 walls of your home.
Your purpose is very clear all of a sudden. Your ‘why’ is all around you.
All the hard edges of life get smoothed out. Not much else, if anything, can do that for you.
It took me too long to understand that value. Don’t make that mistake.
Master Your Money
A recession is bearing down on us.
We can’t stop it at this point. 2023 has a high probability of being rough.
We can only survive it and hopefully come out the other side ready to thrive.
My best advice for survival?
Build skills & side hustles and remain optimistic.
'Short term pain, long term' gain mindset.
Also, follow the 'any economy' plan:
6 month emergency fund intact
Build positive cash flow (aka cut costs & increase income)
Buy assets regularly & understand it’s scary, yes, but they’re on a discount
Weekly Special
7 Primal Movements to Get You Fit Quick
You’re an animal. Made to move. Run, jump, lunge. Gather. Hunt.
And while we don’t have to do most of those things these days. We should still move daily.
Here are the 7 movements you’ll want to incorporate throughout your week to maintain peak performance.
Squat
The squat is (probably) the king of all exercises. Squats burn a ton of calories and work all your lower body muscles at once.
Squats burn calories and may aid weight loss. They also reduce the likelihood of knee and ankle injuries. The movement strengthens the tendons, bones, and ligaments that surround the leg muscles while you exercise.
Try any variation you want. Different stances, different tempos, different rep ranges. Change it up, just squat.
Lunge
The lunge motion is probably the second best movement. Your lower body accounts for 2/3 of your muscle mass, so you get faster results paying more attention to it.
Lunges develop muscle growth and tone your body, particularly your core, buttocks, and legs. The main benefit of shaping up your body is that it will improve your posture and range of motion, in addition to your attractiveness.
Try lunges, split squats, step ups.
Push
Time to turn to our upper body. Push movements typically work the chest, shoulders and triceps.
You’ll need push exercises to properly build your upper body strength. Upper body strength is the first thing to start declining as we age.
Try push ups, bench presses, shoulder presses and bench dips.
Pull
Pull movements naturally work the opposing muscles, from push. The focus is typically on the back, traps and biceps.
To keep everything optimized, you’ll want to incorporate plenty of pulling exercises to pair with your pushing.
Try pull ups, barbell or dumbbell rows and pulldowns.
Bend (hinge)
This is a particularly athletic movement that builds a lot of explosive power, mostly in the lower body.
You need to throw these moves in to counteract all the squatting and lunging you’ll be doing. Those moves primarily focus on the front of your body muscle groups. The bend/hinge exercises focus on your posterior chain.
Try the deadlift (and variations) and kettlebell swing.
Core
A strong core is the key to athletic longevity. While a lot of the focus is on holds, I would add twists to this as well.
Building full body stability is the goal here. Also, most of our power comes via our core (and glutes).
Try the plank (and variations), iso holds and weighted twists.
Locomotion
And last, but most certainly not least, is general movement. Yes, I mean walking, hiking, running, swimming, etc.
You’ll want to be on the move more often than not. You’ll sleep better, your heart will work more efficiently and you’ll look better. Let’s be honest, vanity helps our cause here.
Try getting 10k + steps per day and incorporating sprints into your week (hills can be a great low impact sprint workout).
Thanks for reading! If you found this valuable, please share with someone who could use it. See you next Saturday!
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