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Today’s Health Upgrade
Monday motivation
Why do good goals fall apart?
The 2-minute text that can change your week
Workout of the week
Arnold’s Corner
Monday Motivation
Let’s talk about failure. It’s in the news a lot this time of year, and this is the kind of failure that pisses me off.
You’ll hear that 80% of people have already failed their New Year’s resolutions over and over for the next few weeks.
I want to be clear about something: I want all of you to learn not to fear failure.
All failure means is that you pushed yourself as far as you could go that day. Failure should actually be something you pursue, not something you avoid.
Except for the kind of “failure” in the headlines this month, as people quit their New Year’s resolutions. You should avoid that type of failure like it’s the scariest thing in the world, because it is.
I don’t even think we should call this failure. That is giving up. It is quitting on yourself. It is surrender.
But since I can’t convince the entire media to reframe this month’s failures as surrenders, let’s distinguish between “Good Failure” and “Bad Failure,” so you know which one to chase and which one to run from.
Good Failure is a stepping stone on the path to almost all dreams.
Bad Failure is stepping off the path to your dreams.
Good Failure says, “Not Yet.”
Bad Failure says, “Never.”
Good Failure keeps you moving.
Bad Failure ends your journey.
I’ve told you many times that I learned many of my best lessons in the gym, including learning to embrace failure.
I’ve told you that I failed to bench press 500 pounds 10 times before I did it.
But maybe that number was so big that it didn’t click for you.
So let me be more clear: before I lifted 500 pounds, there was a day when I failed 135 pounds. There was a day when I failed 225. There was a day when I failed 315. There was a day when I failed 405.
In the gym, failure isn’t the end of a path. It’s your constant companion on the path.
It’s a friend who walks with you to every milestone, because the first time you try all of those milestones you hear about, you fail. The weight sticks on your chest. Or it doesn’t move off the ground. Or you get pinned in the bottom.
There are so many ways to fail in the gym that you have no choice but to become friends with it.
And every single one is a stepping stone to the milestones that you see people post on their Instagram.
Sure, they don’t share the failures, so you can imagine that you are the only one who has them.
But I can tell you with absolute certainty: all of the strongest people you see on the internet have been pinned under a weight just like you have. They just didn’t wave the white flag. They didn’t surrender. They kept trying. And one day, that failure became a PR.
So this week, as everyone talks about “Quitter’s Day” and “Giving Up,” and “Failure”, I want you to remember that there is a type of failure you want in your life, and a type you absolutely don’t.
Don’t surrender.
If you missed a few days of your resolution to train, just train today or tomorrow.
Don’t give up.
If you ate some crappy meals or had too many drinks, just get back on your plan.
Burn your white flag. It means nothing to you now.
This year, you stop giving up on yourself. This year, you start realizing that failure isn’t a bug; it is a feature.
It is not the end of a journey; it is the path to your wildest dreams.
So if you’ve dropped off with your resolution, this is my push to make a new one:
Invite more “Good Failure” into your life this year. Make it your friend. Walk with it, and see where it takes you.
Together with KNKG
Why Do Good Goals Fall Apart? (And The One Change To Keep You Going)
Most plans don’t fail because people don’t care enough. They fail because life shows up faster than motivation.
You wake up late. Your life — and everything you need for work — is more scattered than you want to admit. And suddenly the decision you meant to make today gets postponed until “tomorrow.”
That moment, the pause before action, is where most goals quietly die.
Research on behavior change points to a simple truth: success isn’t about wanting something badly. It’s about removing the need to decide in the moment.
A large meta-analysis of 94 studies found that people who stated what they would do and when they would do it were up to 65% more likely to follow through on their intentions.
The science is straightforward: When the plan is clear, your brain is less likely to negotiate. It recognizes the cue and executes the response.
That’s what preparation really does: it turns effort into autopilot.
It’s an important reminder: Every successful habit begins before the habit itself.
Which is why one of the most underrated performance tools isn’t a supplement, an app, or a new routine; it’s having your life set up so friction doesn’t win.
That’s why we like KNKG. Their bags are built around one principle: when your gear has a place, your behavior has a path. Reinforced construction. Modular organization. Compartments that are designed so nothing gets buried, forgotten, or left behind.
The CONQUER Duffel is a standout. Magnetic dividers keep your kit intentional. Independent shoe storage prevents spillover chaos. A structured design means the bag holds its shape — and your plan — no matter how busy the day gets. Add dedicated tech storage and dual bottle sleeves, and you eliminate excuses before they appear.
If your bag is chaotic, your day usually follows. If it’s organized, deliberate, and built for performance, so are you.
You have everything you need to succeed. You just need fewer decisions standing in your way.
As an APC reader, you can get 20% off KNKG bags with the code PUMPCLUB. Set yourself up once, and let preparation do the heavy lifting every day after.
Start Your Week Right
The 2-Minute Monday Text That Can Change Your Week
Most Mondays start with urgency. Emails. Meetings. To-do lists that multiply overnight.
But researchers have found that one of the most powerful ways to reset your week has nothing to do with productivity and everything to do with connection.
It’s small. It’s human. And it takes less time than pouring your coffee.
Sending one genuine appreciation message on Monday morning can measurably improve mood, reduce stress, and strengthen relationships for both you and the recipient.
Across decades of social and positive psychology research, scientists have examined how brief expressions of gratitude affect well-being and relationships. The consistent finding: expressed gratitude (not just feeling it) creates immediate and lasting benefits.
In experimental studies, participants who sent or received short appreciation messages experienced: Improved mood and positive affect, lower perceived stress, stronger feelings of social connection, and greater relationship satisfaction over time
Importantly, these effects didn’t require long letters or deep conversations. Even short, sincere messages are enough to produce meaningful changes.
Other social connection research shows that brief positive interactions act like emotional “micro-buffers.” They increase stress resilience, improve emotional regulation, and create a sense of support that carries into the rest of the day and often the rest of the week.
Gratitude shifts attention outward. Instead of starting your week in problem-solving mode, it anchors you in appreciation and belonging.
Physiologically, positive social interactions activate reward and bonding pathways in the brain, releasing neurotransmitters associated with safety, trust, and calm. Psychologically, they reinforce relationship investment, reminding both people, “I matter to someone.”
And because Mondays act as a psychological reset point, that emotional tone tends to stick.
Start your week with a social connection micro-dose: Send one genuine appreciation message every Monday. Keep it specific (“Thanks for checking in last week, it meant a lot”). Rotate who you send it to: friend, partner, family member, coworker. No expectations. No follow-up needed.
Thirty seconds. One message. And a better week built on connection, not pressure. Give it a try and experience the difference.
Fitness
Workout Of The Week
Some workouts look good from afar, but are far from good. They deceive you with lots of movements, tons of reps, and exotic-sounding movements.
This workout won’t look flashy, unless you care about doing the movements that matter. You’ll hit every major movement pattern — squat, hinge, push, pull, and core — without overcomplicating things. Each exercise earns its place. Nothing is filler. Nothing is there just to make you tired.
Give the workout a try. Move with control. Feel the muscles working. And leave a rep or two in the tank, so your form stays strong from the first set to the last. This is the kind of training that builds strength, balance, and resilience you can carry into the rest of your week.
Dumbbell Reverse Lunges: 2-3 x 10 reps/leg
Dumbbell Row: 2-3 sets x 12 reps/arm
Side Plank: 2-3 sets x 30 seconds/side
Dumbbell Kickstand Deadlift: 2-3 sets x 12 reps/leg
Dumbbell Overhead Press: 2-3 sets x 12 reps
Reverse Crunch: 2-3 sets x 15 reps
Give it a try, and start your year strong!
Better Today
Take any of these tips from today’s email and put them into action:
1. New Year’s Resolution "Failures" Aren't The Problem. Surrenders Are.
Research shows 80% of people abandon New Year's resolutions not long after they are set, but Arnold argues this isn't failure — it's quitting — and there's a critical difference. Good Failure is a stepping stone that says "not yet" and keeps you moving; Bad Failure (or surrender) is waving the white flag and ending your journey entirely. Good failure teaches you lessons so you can grow and achieve your outcomes. Bad failure is the only decision that will prevent your growth.
2. The Psychology of Follow-Through: Why Implementation Intentions Make You 65% More Likely to Succeed
A meta-analysis of 94 studies found that people who specify exactly what they'll do and when are significantly more likely to follow through on their intentions than those relying on motivation alone. The science is clear: success isn't about wanting it more; it's about removing the decision from the moment through preparation and environmental design.
3. Send The Text: How 30 Seconds of Expressed Gratitude Reduces Stress and Strengthens Relationships
Decades of positive psychology research show that sending one brief, genuine appreciation message produces measurable benefits for both sender and recipient, including improved mood, lower perceived stress, and stronger relationship satisfaction. The key: gratitude must be expressed, not just felt, and short, specific messages ("Thanks for checking in last week") are enough to create lasting effects.
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Publisher: Arnold Schwarzenegger
Editors-in-chief: Adam Bornstein and Daniel Ketchell
