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Today’s Health Upgrade
Monday motivation
Are you putting off your health?
The food that reduces headaches
Workout of the week
Arnold’s Podcast
Want more stories from Arnold? Every day, Arnold’s Pump Club Podcast opens with a story, perspective, and wisdom from Arnold that you won’t find in the newsletter. And, you’ll hear a recap of the day’s items. You can subscribe on Apple, Spotify, Google, or wherever you listen to podcasts.
Arnold’s Corner: Monday Motivation
Yesterday, we all flipped our calendars to December. We have one month left in 2024.
And you have a choice to make: Are you going to finish this year strong?
Or are you going to hibernate and then promise yourself January will be different?
You know my choice. I’m charging through the finish line because there is nothing magic about January 1. The only magic is the work we do right now.
This time of year, a lot of people decide to coast. Then January 1, they make their resolutions.
Studies show that up to 92% of New Year’s resolutions fail. I believe that’s because we should be honest about what resolutions are: pure procrastination.
It’s a way to say, “I’m going to do better,” instead of saying, “I will do better right now.”
Let’s be honest with ourselves. You know what you want or need to work on.
Maybe it is training consistently.
Maybe it is meditating.
Maybe it is eating better to lose a few pounds.
Maybe it is reading more books.
Whatever it is, you can start working on it right now. You have a month to get a head start.
Do you really believe that if you’re not willing to do the work right now you’ll be willing to do it in January?
No, you’ll end up being part of the 92%. But it doesn’t have to be that way.
You can start building your habits right now.
You can work all month to set yourself up for success next year.
And yes, I know there will be some breaks for travel and some holiday cheat meals. I believe there should be. I also believe we do the work every other day with our routines to set ourselves up for the trips and the delicious foods.
Today, you can make a choice. I want you to be part of the 8% of people who succeed in your goals next year.
In fact, part of my goal with the newsletter and the Pump app is to expand that number. I want 100% of people to be healthy, accomplish their goals, and live purposeful lives.
I can inspire you, and I can share the best tools and information in the world.
I just can’t do the work for you.
Your work starts today. Get going. Finish strong.
Health
Are You Putting Off Your Health?
There are few situations in life where you genuinely have nothing to lose and everything to gain. But that’s the offer we wanted to give you this holiday season.
When you purchase an annual membership, you have 30 days — risk-free — to try out The Pump app. If it’s not a good fit, you can cancel before your 30 days are up, and you won’t be charged a cent.
Experience the difference of workouts — customized to your needs — proven to work
Build better habits that help you stress less and focus more
Access exclusive Q&As with Arnold
Interact with top fitness and nutrition experts
Be surrounded by a supportive community determined to help you succeed
More than 25,000 people have discovered that The Pump isn’t like other apps.
But don’t dig yourself a bigger hole and make it harder to succeed when the new year starts. Build momentum now and give The Pump a try.
Arnold is paying for your first 30 days, so there’s nothing to lose.
If you want to see how your life can change, get 30 free days in the Pump app when you sign up for the annual membership.
Nutrition
The Food That Reduces Headaches
Headaches aren’t just painful—they can disrupt every aspect of your life, from productivity to mood. But what if a minor, natural change in your diet could make a big difference? New research suggests it might.
Scientists discovered that prebiotic fiber can help reduce headache frequency, duration, and severity. If you suffer from migraines, it could also extinguish the head-pounding experience.
The researchers conducted a 12-week study where people suffering from chronic migraines were given 10 grams of inulin (fiber) or a placebo powder. They split the dose in half and took it with food or drink in the morning and at night with a meal.
The group that took the fiber experienced nearly a 30 percent drop in migraine headaches per month. But that’s not all. They also experienced less depression, anxiety, and stress and reported an overall improvement in quality of life.
Inulin is a prebiotic, meaning it feeds beneficial gut bacteria. Improving gut health may help regulate inflammation and neurotransmitter activity, which are linked to migraines and mental health.
You can buy inulin fiber as a supplemental fiber or eat foods that contain it. Good options include wheat, garlic, onions, Jerusalem artichokes, asparagus, leeks, and chicory root.
For the millions of people suffering from migraines, current treatments often fall short or come with unwanted side effects. This study points to inulin as a low-cost, low-risk intervention that could make a real difference.
Fitness
Workout Of The Week
Sometimes, you only need dumbbells, a bench, and a chinup bar for an incredible workout. This minimalist program is perfect for home gyms, hotel gyms, or when your gym is extra busy. Give this upper body plan a try during the holiday season.
Superset #1: Dumbbell Bench Press + Chinups (or inverted row)
Perform 5 sets of each exercise, alternating between the two moves. Follow the guidelines below for the number of reps on each exercise.
Bench Press: 5 sets of 15 reps, then 12, then 10, then 8, then 6
Chinups: 5 sets of 6-12 reps, slow and controlled
For bench press, choose a weight for each set that makes it challenging to do the last rep but doesn’t fail. Your weight will go up every time the reps go down. Don’t rest between the press and the chin-ups, but rest for 2 minutes each time you finish both.
Superset #2: Dumbbell Fly + Dumbbell Pullover
Perform 3 sets of each exercise, alternating between the two moves. Follow the guidelines below for the number of reps on each exercise.
Fly: 3 sets x 15 reps
Pullover: 3 sets 15 reps
Superset #3: Pushups + Single-arm dumbbell row
Perform 2 sets of each exercise, alternating between the two moves. Follow the guidelines below for the number of reps on each exercise.
Pushups: Do as many as possible until you fail (don’t worry, the ground isn’t that far).
Single-arm dumbbell row: Do 12-15 reps on each arm
And that's it! If you’re doing a body part split, you could repeat this workout up to twice per week.
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Publisher: Arnold Schwarzenegger
Editors-in-chief: Adam Bornstein and Daniel Ketchell
