- The Movement Memo
- Posts
- How to build health
read on: themovementmemo.com
read time: 4 minutes
Welcome to The Movement Memo, a bi-weekly newsletter where I share actionable tips to help you live your best day ever, every day.
Today's Programming
Movement: 12 Minute AMRAP
Quote: Rohn on your body on starting over
Lesson Learned: How to build health (without burning out)
Optimization: How to naturally replenish energy and hydration
Today's Movement
Complete as a 12-Minute AMRAP (As Many Rounds as Possible):
10 Kettlebell Swings (53/35 lbs)
15 Wall Balls (20/14 lbs)
20 Double-Unders
The choices you make (& don’t make) have an equal impact on your success.
Today's Quote
“Take care of your body. It’s the only place you have to live.”
Our bodies keep score.
What we put into our bodies matters.
How we treat our bodies matters.
It took me a long time to recognize that we only have one body.
Today's Lesson Learned
Prioritize consistency, not extremes.
But what does “prioritize consistency” even mean?
Consistency means sticking to the basics daily in a way that fits into your life. It means avoiding extremes, like strict diets or overly intense exercise regimens that can’t be sustained. Instead, build habits that you can maintain for years.
You need to ask yourself, “Am I being realistic with my health goals? Am I creating a routine I can live with for the long haul?” That’s the mindset that leads to lasting wellness.
There’s a difference between health and fitness.
Fitness is about performance—how fast you can run, how much you can lift. It’s measurable. Health is broader. It includes how you feel, your energy levels, and your ability to live well without pain or fatigue. It’s harder to quantify, but it’s what matters over time.
Fitness is part of health, but you don’t need to be in peak physical condition to be healthy. True health is about balance, not extremes. It’s more about sustaining energy and vitality than about maxing out your performance in the gym.
Society loves fast solutions, but health is a slow game.
People want quick fixes, but real health is built over years. Every “fast” solution has its limits. What lasts are the routines you can keep up even on bad days—eating well, moving daily, managing stress, and sleeping enough.
Don’t get stuck chasing the next big thing.
Society is obsessed with what’s new—whether it’s a tech gadget or a new health craze. But what really works hasn’t changed much in decades. Good food, movement, rest, and mental clarity. If you focus on that, you’ll be ahead of most people.
The best wellness routines are simple. Complex isn’t sustainable.
Be the best at understanding your body.
No one else can tell you exactly what will make you feel your best. You need to be the expert on your own body—what foods fuel you, what movement makes you feel alive, what routines keep you calm and energized.
Health is personal. It’s a long search to figure out what keeps you balanced. But when you find it, no one can take that away from you.
10 Principles to Build Health (without burning out):
Seek health, not trends.
Health isn’t about following fads or chasing the latest wellness buzzword. It’s about taking actions that genuinely improve your well-being, both physically and mentally. Trends come and go, but health is enduring.
Understand that balance, not perfection, is the goal.
You don’t have to stick to a perfect routine. Trying to do everything “right” often leads to burnout. Instead, aim for consistency over time. If you can do 80% of what’s healthy for you, you’re on the right path.
Ignore becoming obsessed.
Focus on fundamentals: real food, movement, sleep, and stress management.
Health isn’t about maximizing every hour of your day.
You can’t measure health by how productive you are. Sure, routines and habits help, but being too rigid can backfire. Your body and mind need variety, rest, and time to recover.
True health is knowing your own needs.
Each body is different. What works for one person might not work for you. Experiment and pay attention to how you feel. Learn to trust your own instincts about what your body needs rather than blindly following the crowd.
Stick to long-term strategies.
Fads are short-term. Real health happens over years of good habits. Eat well, move regularly, and manage your mental health, and you’ll reap the rewards over time. It’s not a quick fix—it’s a slow build.
Play the health game with people who inspire you.
Surround yourself with people who have similar health goals. Not only does it help you stay accountable, but it makes the process more enjoyable. Health is easier when you don’t feel like you’re in it alone.
Forget shortcuts. Focus on the essentials.
There are no magic pills for health, no miracle diets or routines. The basics—good nutrition, regular movement, quality sleep, and reducing stress—are what will sustain you for the long run. The more you try to shortcut the fundamentals, the more you struggle.
Embrace discomfort to grow stronger.
Whether it’s physical training, fasting, or challenging your mental limits, growth happens in discomfort. Your body and mind adapt and get stronger when pushed beyond their comfort zones, but it’s important to balance stress with recovery.
Apply wisdom, with consistency, and eventually, you will see results.
It won’t happen overnight, and there will be setbacks. But if you stick to a balanced approach to health, you’ll end up feeling better and more energized in ways that last.
When you’re finally healthy, you’ll realize it wasn’t about following a formula but about living in a way that supports your mind and body over the long term. But that’s for another newsletter.
Today's Optimization
As we get older, sustaining our energy levels, staying hydrated, and supporting overall cellular health become critical to living an active, long life. That’s why I’ve started incorporating Manna Ocean into my daily routine. This isn’t just another hydration supplement; it goes beyond replenishing fluids—it revitalizes the body with the exact minerals we lose through sweat, like magnesium, potassium, calcium, and 88 trace minerals. These minerals are vital for energy production, muscle recovery, and cognitive function.
What really caught my attention with Manna Ocean is its focus on cellular superconductivity. Cellular superconductivity allows cells to operate at peak efficiency, ensuring they perform vital functions like storing energy, maintaining memory, and repairing damage with zero energy loss. This is where the mono-atomics in Manna Ocean come in, providing unique elements that enhance this process, boosting not only physical health but also mental clarity and performance.
It mimics the mineral composition of human blood, meaning it’s perfectly aligned with your body’s natural fluid balance. This results in improved endurance, peak performance, and quicker recovery times, which are critical if, like me, you plan on staying active for decades to come. By rejuvenating your cells, it enhances immune function, optimizes energy production, and supports a vibrant, long-lasting vitality. I’ve felt the difference in both my workouts and everyday energy levels, and the longer I use it, the better I feel.
If longevity and performance are priorities for you too, Manna is offering 10% off for my readers with the code “Eric” at checkout. Give it a try—it’s made a noticeable impact on my energy and endurance.
Know friends, training partners, or co-workers who would take value from weekly tips on a healthier lifestyle, enhanced accountability, and improved routines? Thanks for sharing!
WAS THIS FORWARDED TO YOU? Sign up here!
QUESTIONS OR THOUGHTS? Reply to this email!
Publisher: Eric Hinman
Editor-in-chief: Bobby Ryan