💪 The everyday athlete newsletter #76

👋 Hey. Welcome to issue #76 of The Everyday Athlete Newsletter.

Here are my 3 favourite ideas, learns and resources to help you improve your performance this week (4 min read):

🧘‍♂️ The happy body blueprint

In 20+ years of pursuing peak performance on the rugby field, I’ve found the tools, habits and mindsets I’ve picked up to be helpful in nearly every other part of my life.

I’ve since consolidated, experimented and expanded on those lessons and more in over 70 editions of this newsletter.

I’ve been listening to all your replies, questions and experiences.

Understanding the biggest problems you face with your health and performance.

And what I’ve found is that it’s actually pretty simple.

Most people need:

1. 🎯 Direction (programming, plans, habits, solutions, tweaks, etc), and
2. 🤝 Accountability (someone making sure you show up and get results)

But just because it’s simple doesn’t mean it’s easy.

And so, I’ve been working on building a solution.

But... I’m aware there's plenty of stuff out there – online programs, coaches, apps, classes...

So I’ve been determined to build something that isn’t just gonna add to the noise.

I've been testing all the latest AI and wearable tech... Getting all my certifications... And now I'm ready to pull the trigger!

I'm calling it the Happy Body Blueprint.

So… if you want to work directly with me for 16 weeks to:

• 🔓 Unlock your health and performance
• 💪 Become the fittest, strongest, most supple version of yourself
• ⚡️ Feel bloody good (improve your mood, energy, focus, confidence)
• 🧘‍♂️ Build the happy body you deserve
• 😃 And do it all in a fun, enjoyable and sustainable way

Then you can learn more about it here 🤙

🤸‍♂️ The 7-min gym warm-up

Before a 7s tournament, you’d spend 15 minutes triggering and rolling.

Another 10-15 minutes of dynamic stretching and movement.

A 15-minute “activation” to get you switched on.

And that was all before the on-field warm-up…

But the everyday athlete doesn’t have an hour to prep. Let alone an hour to train.

So we need a bang-for-your-buck protocol that gets us ready to go.

Here’s a 7-minute gym warm-up to:

• 🔥 Fire up the brain and nervous system
• 🤸‍♂️ Open up the body and activate our tissues
• 💪 And get some injury-proofing in while we’re at it

(it may change depending on you, your goals and your session, but this generally covers most bases)...

1. 💨 Cadence breathing: 5x 4-second inhale, 4-second exhale (connect with the breath)
2. 💨 Fire breathing: 10x 1-second inhale, 1-second exhale (fire up nervous system, oxygenate body and brain)
3. 🤸‍♂️ Half wall hang or bench pullovers: 10 reps (upper-body injury proofing, posture corrective)
4. 🤸‍♂️ Dynamic squat pry: 20 seconds (open up the hips)
5. 🤸‍♂️ Jefferson curl: 5 slow reps (posterior chain injury proofing, opener)
6. 🚶‍♂️ Backwards sled: 2 mins (lower-body injury proofing, get the blood pumping)
7. 🤾‍♂️ Jump squats: 3 reps (final primer)
8. 🤹‍♂️ Skills e.g. juggling, hand-eye games: 2 mins (novelty, fun, fire up brain)

Add a light warm-up set before each lift and we’re on.

🛌 Benjamin Franklin on pillows

“Fatigue is the best pillow.” – Benjamin Franklin

On the back of the sleep chronotypes chat from newsletter #74, a few readers asked about how to shift their sleep window earlier...

This isn't for everyone. But if you're trying to go to bed earlier to get those golden hours of sleep before midnight, here's what I'd be asking:

1. 🌅 What does the first hour of your day look like? Getting sunlight? Spiking cortisol (a good thing in the morning) with movement, breathing and/or swim/cold shower/ice bath?
2. 🚶‍♂️ What’s happening throughout the day? We active? (remember fatigue is the best pillow). Getting bursts of sun? Avoiding caffeine after midday?
3. 💡 What about the last hour? We on screens or have bright lights on? Eating close to bed? Winding down?

Identify the biggest anchor. Then we can unhook it.

Hint: For most, it's going to be light 💡

1. ☀️ Get outside for at least 10 minutes as soon as you can after waking (getting sunlight in the eyes in the early morn helps kick your circadian rhythm into gear)
2. 🕯️ Minimise light before bed as much as you can. No bright lights. And (it's bloody hard) but limit phone/laptop time an hour before bed (otherwise you're telling the body it's still daytime).

I used to stay up to midnight watching Seinfeld. Now I'm an earlies-man (and love it).

It's not easy to do. And won't happen overnight. But for those interested, hope that's helpful ✌️

That's it!

Have a great weekend 🤙

Matt

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The Everyday Athlete Newsletter is not a licensed health service and is not a substitute for professional health advice, treatment or assessment. The information given in this email is general in nature, written for a specific audience. If you’re struggling, please see a healthcare professional.