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Today’s Health Upgrade
Arnold's Monday Mindset
The Sleep Diet
Workout of the Week
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Arnold's Monday Mindset
I want to talk about a different kind of negativity you can benefit from removing from your life this week.
Some of my friends sent me social media posts of NFL players doing great lifts. One was deadlifting 700 pounds, and the other was jumping with over 300 pounds. I loved it. One of my favorite things is seeing great lifts, no matter who is doing it.
But I noticed the comments were filled with a lot of crap. “I know high schoolers that could do that,” “It doesn’t count on a trap bar,” “I am smaller, and I could do more.”
Those who spend more time on social media than me know this is a major trend. I don’t know what it is about some people that makes them want to embarrass themselves in public by talking crap about other people’s accomplishments. And I can’t imagine how miserable that must make you. To never be impressed or in awe? That’s a depressing life.
If you ever catch yourself going down this road, I want you to stop yourself immediately, if not sooner. Because when you do this, it doesn’t say anything about the person whose accomplishments or highlights you’re trying to minimize. It says everything about you.
You’re not minimizing them; you’re minimizing yourself. You’re removing the opportunity for joy in your life.
Because even if you have lifted more (and you probably haven’t), it should always be fun to watch other people succeed.
And if it isn’t fun for you to watch someone else do something that makes them proud, let’s work on that. For now, focus on quieting that impulse to ruin everyone else’s fun when it comes up, and spend a minute to ask yourself where that is coming from.
This week, we are rooting for other people. We aren’t taking them down a peg or two. Let’s focus on that all week, and I promise you’ll feel better.
The Sleep Diet
Going on a “technology diet” gets most of the attention if you want to improve your sleep. But changing what you eat could be exactly what you need to upgrade your rest.
New research suggests that the types of foods you eat most often can affect your sleep quality.
Scientists compared a higher-fat, higher-sugar diet (HFHS) and a lower-fat, lower-sugar (LFLS) diet for one week each. The high-fat, high-sugar diet had nearly 20 percent of its calories from sugar and 45 percent from fat. Comparatively, the LFLS group had about 10 percent of their calories from sugar and a little more than 20 percent of their calories from fat.
According to the researchers, the high-fat, high-sugar diet led to a “less restorative or less youthful state” of sleep. Last week, we discussed the importance of “slow wave sleep,” which is reduced when we age and preserved by resistance training. The slow waves can help keep your brain young and preserve cognitive processing and memory.
Not only did people experience less slow-wave sleep on the less healthy diet, but the quality of the slow-wave sleep was also reduced. And maybe most concerning is that these results appeared after just one week.
And when you don’t get enough sleep, your brain experiences changes that make you want to eat more foods high in fat and sugar. It’s a vicious cycle that can leave you tired, frustrated, and feeling like you don’t have a way out.
Remember, the study didn’t show you can’t have sugar or fat. On a 2,000-calorie diet, the people with better sleep ate approximately 200 calories of sugar per day. For reference, the average candy bar has about 20 to 30 grams of sugar, which is about 80 to 120 calories worth of sugar. So you still have some room to enjoy.
Instead, try to limit your added sugar and focus on healthier fat sources (examples such as olive oil, avocados, dairy, nuts, and seeds should still be enjoyed!). That decision could improve your sleep, which might help curb your cravings and improve workout recovery, protect your brain, strengthen your immune system, and support overall health.
Workout of the Week
Consider this plan as a 20-minute commitment to a better your. Designed by strength coach Luka Hocevar, owner of one of the best gyms in America — Vigor Ground Fitness in Renton, Washington. The program combines two blocks to help you build strength and muscle while working at a pace guaranteed to crush calories.
If you don’t have weights available, then try the bodyweight version.
Gym Version
Note: Luka filmed examples of every exercise in the workout. You can watch them here.
Dynamic Warmup
1. Downward Dog to Spiderman Lunge x 5/side
2. Squat to Stand x 8
3. Thai Sit to Shinbox Switch x 4/side
4. High Knees x 15 seconds
5. Squat Jumps x 15 seconds
6. Skater Jumps x 15 seconds
Block 1: 10 mins
Perform as a tri-set (or circuit), meaning you’ll do one set of each exercise in order, rest, and then repeat. The first two sets with be “ramp up” sets, where you prepare your muscles to handle a weight you can do for the listed reps.
1. Trap Bar Deadlift (or other deadlift variation) x 4
2. Squat Jumps x 5
3. Alternating DB Bench Press x 6/side
For example, let’s say you can trap bar deadlift 315 pounds for 4 reps, and lift 60 pounds for 6 reps of alternating dumbbell bench press. Your sets may go like this:
Set 1: Trap bar deadlift: 185 pounds x 4 reps + 2-3 jumps + alternating dumbbell bench: 35 pounds x 6 reps per side
Set 2: Trap bar deadlift: 245 pounds x 4 reps + 2-3 jumps + alternating dumbbell bench press: 50 pounds x 6 reps per side
Set 3: Trap bar deadlift: 315 pounds x 4 reps + 5 jumps + alternating dumbbell bench press: 60 pounds x 6 reps per side
You’ll continue with this weight until the time is up.
Rest for 3 minutes when you’re done, and then move to…
Block 2: 8 mins
At this point, you should be warmed up. So set the timer and perform one set of each exercise, one set after the other. Rest as needed, and when time is up, you’re done!
1. Dumbbell Goblet Position Reverse Lunge x 8 reps/side
2. 1-Arm Cable Row x 10 reps/side
3. Dumbbell Curls x 8 reps
Bonus: If you have extra time, you can finish the workout by doing 100 kettlebell swings as fast as possible, using a weight you can normally do for 15 to 20 reps.
Bodyweight Version
Note: Luka filmed examples of every exercise in the workout. You can watch them here.
Dynamic Warmup
1. Downward Dog to Spiderman Lunge x 5/side
2. Squat to Stand x 8
3. Thai Sit to Shinbox Switch x 4/side
4. High Knees x 15 seconds
5. Squat Jumps x 15 seconds
6. Skater Jumps x 15 seconds
Block 1: 10 Minutes
1. Step-Over Lunge x 8-12/side (reps based on fitness level)
2. Elevator Push Ups x 6-10
Notes from Luka: Rotate doing 1 set of each exercise, and keep going between the two exercises with minimal or no breaks, trying to get as many rounds as possible. If you cannot perform the prescribed amount of repetition because your form is breaking down, drop the reps to keep good form while pushing yourself to get as much work in the 10 minutes. If you want to challenge yourself, bump the time to 12 minutes.
The goal of the step-over lunge is to go from the reverse lunge straight to the forward lunge. You'll switch sides halfway through the interval. (See the video)
The elevator push-ups have a smooth tempo and three stops on the way down and three on the way up. If you cannot do the push-ups for the full 60 seconds, you can elevate them on a sofa or chair or hold the top position like a pushup plank.
Block 2: 60 seconds of work + 15 seconds of rest
You’ll do one set of each exercise for 60 seconds, rest 15 seconds, and then move to the next exercise. Perform a total of 3 to 4 rounds.
1. Bridge Hamstring Walk-Outs
2. 1 and 1/2 Rep Pulse Squats
3. T-Hold Pulses
Notes from Luka: The goal here is to have a smooth, controlled tempo and keep the time under tension for the full 60-second interval for each exercise.
During the bridge hamstring walkout, make sure you are squeezing your glutes the whole time as well as bracing your core. That way, you get tension in your glutes and hamstrings.
During the 1 and 1/2 rep pulse squats don't lock out and rest at the top but go right back down into your squat.
In the T-hold pulses, do not use momentum. Instead, focus on controlled smooth reps. If you cannot maintain it, then hold the T position.
Bock 3: 20 seconds of work + 40 seconds of rest
You’ll do one set of each exercise for 20 seconds, rest for 40 seconds, and then move to the next exercise. Perform a total of 3 to 4 rounds.
1. Lateral Slides
2. Mountain Climbers
Give it a try, and let us know what you think. Here's wishing you all a fantastic week ahead!
