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- Are your friends really your friends?
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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: Running Pyramids
Quote: Pablo on Meeting New People
Framework: Building Your Ideal Tribe
Optimization: The Power of Cold Therapy
Today's Movement
Complete:
1.75-mile warm-up
6 x 400 meter repeats with a 60-second rest
2-mile tempo run (aim for your marathon pace)
1.75-mile cool-down
Leadville training is in full swing.
Today's Quote
It wasn't until I found my tribe of artists - people who were outspoken and not afraid to say what they thought, whether in a song or a dance or a piece of classical music - that I found a refuge.
As humans, we have an innate desire to find where we belong.
We crave to be seen, heard and accepted for who we are.
But as we age we will grow.
Our tribes often change over time as our interests, hobbies, and desires change.
Today's Lesson Learned
Men need a bond.
Men need a community.
Men need a group of friends they can share, laugh, and cry with.
Some call it a tribe. Others call it their squad. But at the end of the day,
It is the people you can count on that make the hard days easier and the good ones better.
Success alone is not enough; ask anyone who has achieved their “goal” at the cost of their relationships.
In our fast-paced, achievement-driven world, men often find themselves isolated.
Despite the outside appearance of success and strength, many are silently struggling. We are not happy, yet we continue down a path we stumbled on years ago, unable to find the courage to begin again. The weight of societal expectations and personal fears often keeps us trapped in a cycle of discontent.
The solution: build a tribe of like-minded individuals and foster genuine, lasting connections.
Your tribe is not found; it’s built. Built at the intersection of the people with whom you spend the majority of your time.
One question I ask myself every few years: are my friends really my friends?
About every five years, I enter into a new stage in my life where I recognize the people with whom I am spending time are no longer on the same path.
They are not the ones who have changed; it’s me. I have grown, and I am ready for the next challenge that life has to offer.
Making the decision to cut ties with people who no longer serve you is scary, and it means saying no to activities, events, and people that you still love.
One thing to remember: it’s not that you can never do those things again or that those people are out of your life forever– you are just making the conscious choice to prioritize your current goals.
You have the ability to shape your inner circle.
Harsh truth #1: Men need a bond.
It’s an intrinsic part of our well-being and mental health. A bond with others provides emotional support, validation, and a sense of belonging.
It’s about having people who understand you, share your experiences, and are there for you through thick and thin.
Harsh truth #2: Men need a community.
Whether it's called a tribe, squad, or crew, having a group where you belong is vital.
This community provides a safety net, offering support during tough times and amplifying joy during good times.
Your tribe is about more than just friendship; it’s about a deeper, more meaningful connection.
Harsh truth #3: Men need a group of friends they can share, laugh, and cry with.
These shared experiences build trust and create memories that last a lifetime.
Whether it’s celebrating victories or commiserating over losses, having a group of close friends enriches our lives.
The sad truth: most men don’t have this bond.
Many of us don’t know where to find it, and we struggle with opening up. Society often teaches men to be stoic and self-reliant, but this leads to more isolation and loneliness.
Building a tribe requires going against these ingrained habits and embracing vulnerability.
To build our tribe, we must open up, embrace vulnerabilities, and admit that we are less than we appear.
This means acknowledging our fears and doubts.
The easiest way to overcome these fears is by surrounding ourselves with real friends – those who support us genuinely, rather than those who encourage superficial pursuits.
Prioritize time around those who will push you to be a better person.
These are the friends who will show up when your loved ones die, who will support you through the hardest times, and who will celebrate your successes genuinely.
Often, these relationships form quickly and deeply because they are based on shared principles and open communication.
Building a tribe is essential for every man.
It requires effort, vulnerability, and the courage to open up.
But the rewards – genuine friendship, emotional support, and a sense of belonging – are immeasurable.
So ask yourself: Who are the people who will show up when your loved ones die?
Those are the people who you want in your life.
Today's Optimization
I get cold every single day because it helps me to perform at a high level in sport and business. Typically I implement cold exposure into my evening recovery routine. My normal protocol is 3 rounds of 20 minutes in the SISU sauna at 200’F directly into 3 minutes in the Ice Barrel 500 at 37’F.
The Ice Barrel 500has become my go-to col-immersion device because it is the most insulated cold therapy device on the market. And I love how it allows me to stay in the upright position. Today Ice Barrel 500 is offering Movement Memo subscribers a deal: 12% off your purchase of the new Ice Barrel 500 using code “EHINMAN”
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Publisher: Eric Hinman
Editor-in-chief: Bobby Ryan