👋 Hey. Welcome to issue #165 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 recovery tool I've been ignoring for 10 years
Modern life rarely gives our nervous systems time to chill.
We live in a constant low-level “on” mode.
And over time, that quietly cooks our health and performance.
For years, I’ve known meditation would help with this. I read the studies:
Lower cortisol. Higher HRV. Better sleep. Sharper focus. Less anxiety and future worry. Improved immune function. Happier.
Basically one step away from levitation.
And while my brain said: hey big dog think this’ll be good for us.
My body (30% cortisol) said: nah exercise is my meditation.
My brain still convinced me multiple times to give it a go. But back then I called it a “mindfulness” habit. Because.. meditation? laaaame.
Even still, I’d last a week or two… then fall off.
Anyway, this time feels a little different (though please hold your applause til the end).
Here’s my 3-step approach (that can apply to any habit):
🗑️ 1. Before adding good habits, remove the bad ones
The outcome I’m chasing = more present, less stressed.
So first, I asked: what’s making me less present and more stressed?
My answer: Distractions.
I turned off Instagram message notifications (told myself a few months ago they were “for business”). And added a YouTube blocker to stop the recommendation vortex I’m vulnerable to.
Because if my environment constantly triggers distraction, trying to “add mindfulness” is like driving with the handbrake on.
❓2. The big question
Next, I sat with the question:
Do I want to be the kind of person who meditates every day?
Yes. Because it aligns with who I want to be.
(most important step)
✏️ 3. Habit design
I opened the Atoms app. I created my new habit. Decided when and where I’d do it. Set a reminder (make it obvious).
Then on Insight Timer, I found a few transcendental meditations I liked (make it enjoyable).
Different lengths: 20 mins. 12 mins. 7 mins. 2 mins.
If I’m tired or not in the mood, I do the 2-minute one (make it easy). And I’m usually always tired and not in the mood.
I also follow the “never miss twice” rule. If I miss a night, I make sure I don’t miss the next one. That simple rule is huge for momentum.
Two weeks in and going strong..
I’m now full zen monk mode. Selling my things with a one-way ticket to Tibet where I’ve been accepted into a monastery.
No… I still can’t go to the loo without my phone. And I haven’t noticed any changes yet. But I do quite enjoy just taking the time for myself most nights.
👕 Rucking, rebranded
Forgive the fact they’ve partnered with Gary Brecka, Aion make weighted rucking vests that don’t look like weighted rucking vests.
Though they currently only ship in North America.
Removing friction to healthy behaviours. Love it.
🏃 How I deleted knee pain after running (in 30 secs/day)
My knees had been aching after longer runs.
I added Knee Over Toe Split Squats to my morning mobility flow.
1 set of 5 reps each side.
12 weeks later, I don't get aching knees after long runs.
P.s. start with front foot elevated on box/step if needed.
If curious, here's how we can work together:
- 💪 Adaptive Vitality Program: This is my 1-1 online coaching program. If you want to work closely with me, watch the video and follow the instructions
- 🗓️ Lean & Lively 21 Day Sprint: A lite version of Adaptive Vitality designed to give you the momentum to get back on track in just a few focused weeks
- 📞 1-1 consult (60 mins): A one-off deep dive with me. Ask anything. We’ll unpack your situation and walk away knowing exactly what you need to do next
That's it!
Have a great weekend 🤙
Matt
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The Everyday Athlete Newsletter is not a licensed health service nor a substitute for professional health advice, treatment or assessment. The information shared in this email is general and written for a specific audience. If you’re struggling, please see a healthcare professional.
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