Why Whole Grains Are So Good For You, The Power Of Exercising Consistently & The Easiest Seated Stretch For Stiffness
Estimated read time: 4 minutes
A while back I lost $500 and it’s completely my fault.
One of my goals was to post a video to my YouTube channel every week on Tuesday for a year.
I recruited a friend as an accountability partner and agreed to pay him $500 if I didn’t post by midnight every Tuesday.
And as much as it pains me to admit it, I sent him $500 the very first week—only a few days after creating the agreement—because I missed my deadline by 3 hours “perfecting” the video.
Failing just days after making the agreement was infuriating—I mean I was really, really angry at myself—but it was also an important reminder that perfection is the enemy of progress.
If your goal is to exercise five times each week, what you do is less important than showing up.
How you choose to create accountability is totally up to you.
I chose money because losing it is painful, and I set a sharp deadline to make it non-negotiable.
But the key is to create compelling consequences so that you don’t ignore your commitments.
Here are some questions to ask yourself:
- Do I want to be held accountable for something?
- What does accountability mean to me?
- What is the best way for me to be held accountable? (Hint: this last one must involve a consequence)
Now without any further ado…
The Peak Performance Insider:
1. Why Whole Grains Are So Good For You
Starting your day with whole grains can radically improve your energy levels.
I start my day with a bowl of rolled oats, including cinnamon, blueberries, a banana, flax seeds, chia seeds, and a scoop of whey protein.
That, plus a few hardboiled eggs.
Whole grains like oats, barley, and whole wheat are a great source of complex carbs.
These grains are digested slowly, maintaining stable blood sugar levels and avoiding the “mid-morning crash” often experienced after a high-sugar breakfast.
Studies show that people who consume a whole-grain breakfast report better concentration and mood throughout the morning compared to those who eat refined grains.
Here’s the difference:
In summary, whole grains are better because they maintain stable blood sugar levels and are packed with essential nutrients.
What You Can Do: Add whole grains to your first meal of the day, like a bowl of oatmeal topped with nuts and berries, whole grain toast with avocado, or even some muesli with yogurt.
2. The Power Of Exercising Consistently
Most people think exercise has to be hard in order to be effective.
But consistently exercising is more important than intensity for long-term health benefits.
Regular moderate-intensity activities like brisk walking, cycling, or yoga can lead to significant improvements in cardiovascular health, muscle tone, and even mental well-being.
Research shows that people who exercise consistently, at a moderate level, over a 12-week period display substantial health improvements, including better heart function and reduced risk of disease.
The key is that consistency helps us form habits, making it easier to develop into a lifestyle, without the burnout associated with high-intensity workouts.
What You Can Do: Set realistic exercise goals that suit your schedule and includes a variety of activities. Whether it’s a morning swim, a 30-minute lunchtime walk, or an evening bike ride, the key is to keep it regular.
3. The Easiest Seated Stretch For Stiffness
We all sit too much.
You know it. I know it. And your body isn’t happy about it.
Prolonged sitting at desks leads to muscle stiffness and back pain.
Fortunately, the seated leg extension is a simple and effective way to combat these issues.
This stretch specifically targets the hamstrings and lower back, which are areas that become particularly tight during long periods of sitting.
And regular stretching can significantly lower the likelihood of musculoskeletal disorders.
Musculoskeletal disorders, which include conditions ranging from minor aches to severe joint and muscle diseases, can severely impact your quality of life and work productivity.
Regularly doing the seated leg extension stretch not only alleviates immediate discomfort but also contributes to long-term health benefits by enhancing circulation and reducing muscle stiffness.
It does this by improving blood flow to muscle tissues so that they receive a rich supply of oxygen and nutrients, which is essential for their function and recovery as well as removing waste product build up.
What You Can Do: Do the seated leg extension stretch while you’re sitting at your desk, which might be right now.
Extend one leg forward and hold the stretch for 15-20 seconds. Repeat on the other side.
I hope this helps!
Client Spotlight – Lana, 30 | Tokyo, Japan | Account Manager
Click to see video
Lana had been to gyms, yoga classes, and even worked with a personal trainer but nothing worked until coaching.
Her biggest struggle was finding a program that was built around her busy lifestyle.
In 6 months she lost 18 pounds (8kg) and it changed her life forever.
Our strategy:
- Introduced more protein and fiber into her diet
- Discovered lactose intolerance by means of elimination dieting
- Began batch cooking on the weekend and bringing lunch to work
- Exercised several times a week including running, yoga, and HIIT
By working together Lana cleaned up her diet, shed excess fat, and now feels better than ever in her own body.
Food For Thought This Weekend
“Perfection is the enemy of progress.”— Winston Churchill
This quote reminds us that it’s okay to mess up because aiming for perfection prevents us from moving forward.
Progress comes when we keep pushing, not when we’re stuck trying to be flawless.
Therefore, focus on doing what you can right now.
Perfection can wait, but our dreams shouldn’t have to.
– Menya
When you’re ready, here are 3 ways I can help:
1. Download my free health and fitness guide. When you’re ready to unlock peak performance, this is where you should start. It’s the same framework for success that I use with all of my clients. It also contains 6 habits of highly successful fitness people.
2. Are you an entrepreneur or busy professional who wants to get lean, boost energy, and feel fantastic? Apply for private one-on-one coaching here.
3. Promote yourself to like-minded subscribers by sponsoring this newsletter. Contact me for details.
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