Issue No. 19: Your 6-Step Framework to Conquer Fitness Resolutions This Year
Good Morning! Welcome to this week’s edition of Morning Cowbell. Let’s take a look at the top stories and coolest trends shaping fitness and health.
💪 Your 6-Step Framework to Conquer Fitness Resolutions This Year: New Year’s resolutions often spark a sense of renewal and motivation. They tap into our natural desire to grow and improve. However, behavioral science shows that the brain’s wiring doesn’t always align with our long-term aspirations.
IN THIS ISSUE:
1. 10 Most Underrated Exercises for Building Strength
2. The Truth About 10,000 Steps
3. ShapeScale: Redefining Fitness Tracking in 3D
4. Ryan Reynolds: Defy Age and Stay Superhero Fit
5. Dark Chocolate Might Cut Diabetes Risk
6. How Traveling Could Add Years to Your Life
🐄 🐄 🐄 — John, Nolan and Josh
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The 10 Most Underrated Exercises for Building Strength
If you're ready to break out of the ordinary and add some zest to your strength training, these lesser-known exercises might just become your new favorites.
The big picture: Barbell Jammer: This powerhouse move is a one-stop shop for building strength and burning calories. It engages everything from your quads and glutes to your shoulders and core, making it perfect for a time-efficient full-body workout. Incline Dumbbell I-Y-T Raises: Ever feel like your posture needs a pick-me-up? These subtle yet effective raises target the back and shoulders, improving strength while helping you stand tall and look confident. Turkish Get-Up: This classic move isn’t just about looking impressive (though it does). It challenges your balance, stability, and coordination, all while strengthening your core and shoulders. Click below to check out the rest.
The verdict: Incorporating these exercises into your routine will not only make your sessions more exciting but also help you build a well-rounded, stronger, and more resilient body.
The Truth About 10,000 Steps
We've all seen fitness trackers buzz in celebration when we hit 10,000 steps, but what if that goal is just a snazzy marketing gimmick from decades ago?
The big picture: The 10,000-step goal isn’t rooted in science but was actually part of a 1960s Japanese pedometer ad campaign. Catchy, yes. Evidence-based, not so much. Studies show that significant health benefits — like reducing the risk of early death and heart disease—can be achieved with as few as 4,000 steps a day. In other words, you’re already winning if you just move around a little more. Older adults, in particular, can see major improvements by aiming for a sweet spot of 6,000 to 8,000 steps daily. So, no need to hit that arbitrary 10K goal — your knees will thank you!
The verdict: The takeaway is simple: while every step counts, you don’t have to stress about hitting 10,000 steps every day. Focus on moving more in general, and you’ll still score those vital health perks.
ShapeScale
ShapeScale: Redefining Fitness Tracking in 3D
ShapeScale turns fitness tracking into a sci-fi experience by scanning your body in 3D, delivering a visual and interactive way to see your progress.
The big picture: ShapeScale creates a photorealistic 3D body scan using infrared depth sensors and high-res cameras, visualizing muscle gain and fat loss like never before. Heatmaps and detailed metrics show you precisely where your body is changing, letting you focus your fitness efforts for maximum impact. This innovative fitness tracker is a game-changer, turning data into motivation with visual progress and body composition insights.
The verdict: ShapeScale revolutionizes fitness tracking, blending cutting-edge tech with real-world impact to make achieving your fitness goals both measurable and inspiring.
Are you too young to think about how you’re aging? Probably not.
Starting in our 30s, some key cellular processes begin to slow down, making us feel tired and weak over time. This decline affects not just our physical strength and endurance, but significantly reduces our quality of life making everyday activities harder to enjoy.
Luckily, scientists have discovered a way to shape how we age. Mitopure®, by Timeline, targets the root cause of this cellular decline and is clinically proven to increase cellular energy, giving our bodies the energy they need to function optimally. The results? Double-digit increases in muscle strength and endurance without any change in exercise.
Ryan Reynolds: Defy Age and Stay Superhero Fit
Ever wondered how Ryan Reynolds maintains his superhero physique? His personal trainer, Don Saladino, spills the beans — or rather, the supplements — that keep him in top shape.
The big picture: Don Saladino, who trains A-list celebrities like Ryan Reynolds, swears by a collection of 11 essential supplements, including multivitamins, omega-3 fish oil, creatine monohydrate, magnesium, and vitamin D. These staples play a crucial role in his health and fitness routine as he ages gracefully. While a balanced diet remains the gold standard for nutrition, Saladino acknowledges that supplements can act as powerful tools to bridge any dietary gaps and support specific fitness and wellness goals. Experts emphasize that these should enhance, not replace, your food intake.
The verdict: Don Saladino’s approach proves that staying fit and healthy as you age is about blending modern science, discipline, and balance.
Sweet Victory: Dark Chocolate Might Cut Type 2 Diabetes Risk
A recent study suggests that indulging in dark chocolate could lower your risk of developing type 2 diabetes
The big picture: According to the study, people who consumed at least five servings of dark chocolate weekly were 21% less likely to develop type 2 diabetes. The findings highlight how cocoa-rich foods might play a role in preventing chronic conditions. Dark chocolate is loaded with polyphenols, natural compounds known to improve insulin sensitivity and help regulate blood sugar levels. These antioxidants are especially abundant in chocolate with high cocoa content, making it the healthier option compared to milk chocolate or sugary alternatives
The verdict: Dark chocolate might be your new health ally, but it’s not a free pass to overindulge. When eaten mindfully, it could be the sweet treat your diet needs, offering a satisfying way to boost your health without compromising flavor.
Passport to Longevity: How Traveling Could Add Years to Your Life
Pack your bags and grab your sunscreen — turns out, your next vacation might just be the secret to living longer. Recent research suggests that travel isn't just about collecting souvenirs. It's about adding years to your life.
The big picture: Research shows that the act of traveling — walking through airports, sightseeing, or simply moving around a new city — promotes physical activity. Couple that with reduced stress levels, thanks to the break from your daily grind, and you’ve got a potent recipe for improved health and well-being. Some studies suggest that travel keeps your body in a “low-entropy state,” a fancy way of saying your systems stay efficient and resilient. When you experience novel situations and environments, your brain and body work together to adapt, sharpening your mental acuity and keeping your body systems on their toes.
The verdict: Travel is more than just an indulgence; it’s an investment in your health and longevity. By stepping out of your routine and into the world, you’re not just collecting memories — you’re potentially adding years to your life.
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