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- Just wait until you’re 40...
read on: themovementmemo.com
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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: Burpee and row metabolic conditioning
Quote: Kierkegaard on the looking backward and living forward
Lesson Learned: How to make your 40s your best decade yet
Vlog: The ultimate backyard home gym
Optimization: The most studied supplement on the market
Today's Movement
Complete for time:
30 burpee box jump overs
500-meter row
20 burpee box jump overs
1000-meter row
10 burpee box jump overs
1500-meter row
Zone 2 meeting to start off the day!
Today's Quote
“Life can only be understood backward, but it must be lived forwards.”
The best-laid plans almost always fail.
We think we have an idea of what should come next.
But life has a way of giving not what we want but what we need.
We just cannot put the pieces together until much later.
Today's Lesson Learned
First, it was “wait until you’re 30”…
Then it became “wait until you’re 40”, you’ll see...
I can not tell you how many times I have heard these lines and how untrue I believed them to be.
Well, until recently when I was on the mountain bike, I recalled a mentor telling me in my 20s that their 40s had been their favorite decade yet.
I nodded my head along, but I thought I had it made. I was living it up, I had a supercharged Range Rover, a big condo, Zenga suits, Tiffany cuff links and could easily stumble home from the trendy bars within walking distance of my modern condo. I was living life fast, making money, and having a lot of “fun”.
(This was before I found wellness).
But my mentor was right. When I hit my late 20s, my interests began to change. Then they transformed again in my 30s and again in my 40s.
In my 20’s I began to prioritize wellness. I enjoyed progressing in my fitness, more than progressing into a new income bracket. I enjoyed building deeper relationships/friendships through shared suffering and overcoming self-imposed obstacles. I made a “VIP” list of people I wanted to interact with regularly and started having real conversations that have been more valuable than any increase in income.
My 30’s were better than my 20’s. I prioritized doing things I was passionate about instead of just going through the motions to generate more income. My weekdays became the same as my weekends - I filled each day with what I enjoyed, and who I enjoyed being around. I became wiser, healthier, more community-oriented, and more fulfilled.
My 40s have been much of the same. I'm more authentic, vulnerable, and comfortable in my own skin. And I have never been happier.
I feel more fulfilled in knowing who I am, where I want to be, and who I want to be around.
I live a life that I have intentionally designed. But this is an exercise that I come back to often:
Every 90 days I perform a quarterly personal review: I set time on my calendar to ask myself the following questions:
What does my ideal life look like? How has it changed?
What were the two main areas where I wanted to improve in the last quarter?
Did I accomplish what I wanted to? Where did I fall short? Why?
What kind of changes do I need to make to accomplish my goals?
Are these still the areas where I am committed to improving?
What do I need to do financially and with my time to be able to make this happen?
*Use a pen and paper when you perform this exercise.
**Ask yourself these questions as a starting point, but add in more that are specific to you. You know you better than anyone else.
The first step to achieving anything meaningful is articulating the vision. Then, remember that building anything meaningful takes time.
In my twenties, I first made a list of the activities, people, and environments that left me feeling energized, and the same for those that left me feeling drained.
I slowly built my life around positive energy sources, but it didn’t happen overnight. I wrote down the changes that I wanted to make, built a plan, and then worked to hold myself accountable.
Living a life by design in my forties has been my favorite decade yet, but the process of earning my freedom started almost twenty years ago. And this is the quarterly review system I used to get me to where I am today.
Give my personal review system a try, and let me know what you think.
Today's Youtube
Welcome to Muscle Mountain, the ultimate outdoor home gym in Colorado that combines fitness, wellness, and community.
In today’s episode, I break down how we created the design on 1,200 square feet of turf with breathtaking views of the Front Range mountains and built it out for serious training and relaxation. But it’s more than just a gym—it’s a social hub where friends gather for workouts, contrast therapy, and even cookouts.
Discover how to create your dream gym space and elevate your fitness routine.
Today's Optimization
I’ve been taking creatine every day for years, and recently I started taking Try Create Gummies.
In case you missed it… they are now NSF-certified. (And they are the only creatine gummy on the market with this certification!)
What does that mean? NSF for Sport ensures that dietary supplements are free from banned substances, verified for content accuracy, and meet strict safety and quality standards for athletes.
We've said it countless times: creatine is one of the most researched and proven supplements on the market.
Most of the research shows positive results for all age groups – young and old(er) alike.
We dug through the research on all the studies to be able to provide you with insights on one of the most beneficial supplements out there: Creatine.
Today, we want to highlight key findings from a few studies:
Study #1: “Heads up” for Creatine Supplementation and its Potential Applications for Brain Health and Function
Key Takeaways:
Long-term high-dosage creatine supplementation increases brain creatine stores.
Creatine supplementation can improve cognition and memory, especially in older adults during times of metabolic stress.
Creatine supplementation improves aspects of recovery from traumatic brain injury in children and has the potential to reduce symptoms of depression and anxiety.
Study #2: Use of creatine in the elderly and evidence for effects on cognitive function in young and old
Key Takeaways:
The well-documented benefits of creatine supplementation in young adults, including increased lean body mass, increased strength, and enhanced fatigue resistance are particularly important to older adults.
Subsequent studies have demonstrated that cognitive processing… can be improved with creatine supplementation.
Key Takeaways:
The purpose was to examine the effects of creatine supplementation during resistance training sessions on skeletal muscle mass and exercise performance in physically active young adults…
The study found that “creatine ingestion during resistance training sessions is a viable strategy for improving muscle strength and some indices of muscle endurance in physically active young adults.”
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Publisher: Eric Hinman
Editor-in-chief: Bobby Ryan