How to Manufacture Motivation 

Science shows how to turn any small improvement into a big, long-lasting behavioral change.

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Today’s Health Upgrade: Living Longer

  • Monday motivation

  • How to manufacture motivation

  • Jumpstart your week

  • Workout of the week

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Arnold’s Corner: Monday Motivation

Last week, I hosted my annual Austrian World Summit with President Van der Bellen of Austria. My Schwarzenegger Climate Initiative team did a fantastic job.

I’d love for you to watch my speech. It starts at about 23 minutes.

You guys might recognize my focus on high-hanging fruit.

Terminating pollution shouldn’t be a political issue. Approximately 7 million people die from pollution around the world every year. More of our kids have asthma than ever before. We can do better than that.

That’s why we bring together world leaders, but also business leaders and youth leaders. I have always wanted our summit to be an action summit where we say things people are afraid to say at the big summits, and I think when you watch my speech and, hopefully, stick around for some of the panels, you’ll agree with me!

How to Manufacture Motivation 

When is a small win a big win? When you celebrate it. 

Research suggests tracking your small achievements daily can increase motivation and lead to more productivity and success. 

It’s the ultimate domino effect. Small wins increase your motivation, which propels more confidence, productivity, and creativity, leading to more breakthroughs and success. 

While big achievements increase motivation more than small achievements, they are fewer and farther between. And the lag in time can cause mounting frustrations and less sense of accomplishment. 

To start your week right — and build momentum — track at least one small win. It can be anything from going on a walk to doing something kind for a friend, co-worker, or family member. Don’t make the mistake of thinking the accomplishment needs to be big.

Get your win, write it down, celebrate, ride the momentum into tomorrow, and keep repeating the process. 

Jumpstart Your Week

💪Pump Perks: The Recovery Booster

What can a little cold do for you? If you believe the science, it can help with recovery, reduce soreness, and improve your sleep. It’s one of the many reasons Ketchell starts his day with a quick cold plunge. As a member of the Pump Club, you can get $150 OFF the Plunge and get your cold tub for as little as $87 per month. 

💪What’s Your Ideal Heart Rate Range?

Research suggests that moderate-intensity exercise has more health benefits than we could possibly list. But what does that mean? It’s generally 60 to 85 percent of your maximum heart rate. Here’s a simple way to determine your max heart rate: 220 - [your current age].

Then, multiply your maximum heart rate by the percentage range to make sure you’re achieving the right intensity. 

Workout of the Week

How much can a 10-minute workout improve your health? Much more than you think. 

Research suggests that a 10-minute workout consisting of bursts of intensity can improve insulin sensitivity and cardiometabolic health as much as a 50-minute workout. And, if you’re doing the right exercises, it can give a great pump, too. 

This workout is high in intensity and low in time. And — even include warmup and cooldown — you’ll be done in less than 15 minutes. We’ll give you two options: a cardio version and a weight version. You can select either or mix and match but try to include an off day between workouts. 

Cardio Workout

Step 1: Walk, jog, or bike at a steady pace for 5 minutes. (On a bike, treadmill, or outside running)

Step 2: After the warmup, sprint for 20 seconds as fast as possible, then rest for 2 minutes. Repeat this twice more for a total of three sets. 

Step 3: Cool down for 3 minutes by moving at a steady pace, similar to your warmup. 

Strength Workout

Step 1: Warmup

Step 2: The workout 

Perform the following workout with bodyweight, wearing a rucksack, weighted vest, or weighted backpack, or use dumbbells, kettlebells, or barbells.

  1. Lunges: 20 seconds (40 seconds rest)

  2. Pushups: 20 seconds (40 seconds rest)

  3. Squats: 20 seconds (40 seconds rest)

  4. Bodyweight rows or pullups: 20 seconds (40 seconds rest)

That’s one round. Repeat for a total of 2 to 3 rounds.

Give it a try, and let us know what you think. Here’s wishing all of you a fantastic week!

Publisher: Arnold Schwarzenegger

Editors-in-chief: Adam Bornstein and Daniel Ketchell