Monday motivation from Arnold

Welcome to the positive corner of the internet. Here’s a daily digest designed to make you healthier in less than 5 minutes....

Welcome to the positive corner of the internet. Here’s a daily digest designed to make you healthier in less than 5 minutes. If you were forwarded this message, you can get the free daily email here.

Today’s Health Upgrade

  • Arnold's Monday motivation

  • The surprising brain booster

  • Workout of the week

Want more stories from Arnold? Be sure to subscribe to Arnold's Pump Club podcast. It's similar to the email, but with a few slight changes and more perspective from Arnold. You can subscribe on Apple, Spotify, Google, or wherever you listen to podcasts.

Monday Motivation

Most Mondays, I share a little motivation that I hope helps you in your quest to be a little better every day.

This week, I want to flip that “me” into a “we.” I want you to use some energy making someone else’s day a little better.

Our goal here is big: building the positive corner of the internet. To do that, we have to work on making ourselves more positive, but we also have to work on spreading our positivity.

When I see you all doing this all over social media and in my own app, I love it. You’re pumping each other up, which is the goal because I can only lift so much. But together, we can lift up the world.

This week, I want you to help make positivity contagious. You might know someone who needs a lift. You might just see someone you don’t know who is struggling. Whether it’s a friend or a stranger, I want you to make an effort this week to make someone’s day. You don’t have to make any grand gestures, just give back a little of the positivity we create in our little village to someone who needs it.

I always tell you about how having training partners throughout my life benefitted me because there will always be days when we don’t feel our best. But on those days, our training partners are there to get us going and keep us moving forward. Be a training partner to someone this week, whether it’s online or in the real world.

I think that you’ll find that going out of your way to help someone else helps you, and you’ll become addicted to giving back and spreading positivity like me.

Tell me how it goes. Let’s get our little positive army out there and expand this positive corner of the internet.

The Caffeine-Free Mind-Booster

Chew on this: if your brain needs a boost — and you want to avoid caffeine — try chewing gum.

Research suggests that just 15 minutes of chewing gum can help make you more alert and improve concentration and attention — and even improve work productivity.

We’re shocked that gum-makers haven’t used this in marketing campaigns. While researchers don’t have a full grasp of what’s happening, they have some solid theories. Chewing gum increases blood flow by pumping the muscles of your jaw, which brings more blood to your head and can increase the arousal of your brain and improve attention. Or, it could be that because chewing gum can help reduce stress levels, it frees up your brain for better focus. And, if you have a complicated or longer task, the gum appears to provide even more benefits.

Caffeine is still incredibly effective, but — if you recall from previous newsletters — having caffeine within 9 hours of sleep can disrupt your rest and cause other health frustrations. So, keeping caffeine in the morning and gum in the afternoon might be one of the easiest ways to stay focused and productive all day, with fewer downsides.

Workout of the Week

It’s time to dust off the resistance bands you got during the pandemic. This workout uses something called mechanical drop sets to challenge your muscles in less time and with fewer exercises. This type of drop set means you start with a harder version of an exercise (using bands) and then shift to something not quite as challenging without rest. The combination will leave your muscles pumped and your heart exhausted.

Before you begin this workout, please do a quick warmup to get your muscles ready.

How to do it

Perform the three-exercise pairing as a tri-set. That means do a set of each exercise with the same listed number (1A, 1B, and 1C, for example) and rest as little as possible. Once you do all three exercises, rest for 2-3 minutes, and then repeat the tri-set again. Don’t move on to the next group of three exercises until all sets are completed.

1A. Resistance band squats: 4 sets x 10-12 reps (no rest)

1B. Bodyweight squat: 4 sets x1 5-20 reps (no rest)

1C. Wall sits: 4 sets x 20-30 seconds

Rest 2-3 minutes

2A. Resistance band pushup: 4 sets x 10 reps (no rest)

2B. Pushups: 4 sets x AMRAP (as many reps as possible) (no rest)

2C. Incline pushups or knee pushups: 4 sets x 10-20 reps

Rest 2-3 minutes

3A) Banded good morning: 3 sets x 10 reps (no rest)

3B) Single-leg hip raise (do both legs): 3 sets X 8-12 reps (no rest)

3C) Two-legged hip raise 3 sets x 10-20 reps

Rest 2-3 minutes

No band? No problem. Just do the workout without the resistance band exercise. The workout will be a little shorter but still incredibly challenging.

Bodyweight version

1A. Bodyweight squat 4 sets x 15-20 reps (no rest)

1B. Wall sits 4 sets x 20-30 seconds

Rest 2-3 minutes

2A. Pushups 4 sets x AMRAP (as many reps as possible) (no rest)

2B. Incline pushups or knee pushups 4 sets x 10-20 reps

Rest 2-3 minutes

3A) Single-leg hip raise 3 sets X 8-12 reps (no rest)

3B) Two-legged hip raise 3 sets x 10-20 reps

Rest 2-3 minutes

And that's it! Give it a try, and let us know how it goes.

Monday motivation from Arnold

Lift your friends up, get a personalized, signed copy of my Encyclopedia of Bodybuilding

Help me with my fitness crusade and recruit new members. Share your referral link and if 2 people sign up for Arnold's Pump Club, you’ll be entered to win a personalized, signed copy of my Encyclopedia of Bodybuilding. Five winners will be selected.