Welcome to the positive corner of the internet. Every weekday, we make sense of the confusing world of wellness by analyzing the headlines, simplifying the latest research, and offering quick tips 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
The hidden reason resolutions fail (and how to make them succeed)
A word from your future self
Sleep your way to a longer life
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.
Mindset
The Hidden Reason Resolutions Fail — And How To Make This Year A Success
We all want to start the new year strong, setting ambitious fitness, health, and personal growth goals. However, a common goal-setting strategy could be the reason you don’t experience success.
Research suggests that simultaneously working on several goals is a critical mistake and that less is more when trying to achieve resolutions or goals.
Researchers conducted experiments to understand how implementation intentions—specific “if-then” plans to achieve a goal—affect success when multiple goals are at play. Participants were asked to set and pursue various goals with specific action plans, such as “If I feel hungry, then I’ll eat a healthy snack” or “If I have time after work, then I’ll exercise.”
It might not be surprising, but the scientists found that spreading yourself too thin by pursuing multiple objectives can undermine your chances of success. In particular, they discovered:
Fewer Goals = Higher Success Rates: Participants who focused on a single goal were significantly more likely to achieve it than those who simultaneously managed three or more goals.
Cognitive Overload: Juggling multiple goals reduced the brain’s ability to stick to implementation plans, leading to lower overall adherence.
Action Plan Dilution: The effectiveness of “if-then” planning dropped as the number of goals increased, suggesting that spreading focus diminishes clarity and execution.
Other studies suggest you can build a maximum of three new habits simultaneously.
If you want to make the most of this year’s goals, here’s how to set yourself up for success:
Prioritize One or Two Goals: Focus on the resolutions that will impact your life most. Resist the urge to overhaul everything at once.
Use Simple Implementation Plans: Pair each goal with a clear “if-then” strategy. For example, “If it’s 7 a.m., then I’ll go to the gym.”
Build Momentum: Once you’ve succeeded with one goal, layer in another. Progress builds confidence and creates a snowball effect.
Track Your Progress: Write down small wins to stay motivated and ensure you’re moving in the right direction.
Be Kind to Yourself: Remember, crushing a single goal is better than stumbling over several. Every step forward counts.
Fitness
Your Future Self Would Like A Word
Today, many of you are waking up and deciding how to make this year your healthiest yet.
To support that journey, yesterday, Arnold made two big announcements:
First, The Pump App is on sale for just $4.95 per month. But the offer is only valid for 24 more hours.
And he announced “The Iron Ticket.” Like the Golden Ticket in Charlie and the Chocolate Factory, every 3 months, Arnold will invite three people from the app — one beginner, one intermediate, and one advanced — to join him for a workout in person.
The winners will be flown out for a once-in-a-lifetime memory that some people have paid $150,000 to experience.
If you’re unfamiliar with The Pump app, it was launched last year and has helped more than 25,000 people get in the best shape of their lives. But The Pump is not like other apps. If you’re considering joining “The Village” (as Arnold calls it), here are a few things to know.
1)The Pump Is Not A Bodybuilding App
Some people assume that because of Arnold’s bodybuilding titles, the app is all about building muscle. But it’s not. The Pump was designed to provide customized workouts that cater to everyone from the ultimate beginner to the most advanced. Arnold’s 50-year crusade is to help people live healthier, fitter lives. And more than ever, we need help providing workouts that work, nutrition advances that are not built on extremes, and habits that don’t fall apart when life gets stressful and chaotic. The app is designed to help you build the habits and consistency that help you show up better inside and out of the gym. So whether you’re bouncing back from surgery and starting from scratch or looking to see your abs or hit new records in the gym, the programs adjust to your needs. Fitness is legitimately for everyone.
2) You Don’t Even Need Gym Access
Every workout is customized to your specific needs. The app considers your goals, exercise experience, gender, and equipment. There are beginner workouts that require no equipment whatsoever, bodyweight programs (that only require a pullup or chin-up bar), dumbbell-only programs, and those designed for a full gym. The exercise library — which highlights coaching from Arnold himself — allows you to substitute any movement with recommendations. So, if a movement doesn’t work for you, you have recommended alternatives.
3) What Is The Foundation?
When people join the app, they are surprised that Arnold has one rule: If you want to access other plans, you must complete The Foundation. And there’s a simple reason: the enemy of progress is inconsistency and a lack of focus. Most people bounce around from one workout to another and never see success. If you want to change your body, it’s not rocket science — but it is exercise science. The Foundation is a proven program — based on Arnold’s principles — that will forever change how you train. Many people are skeptical, but everyone who completes the program agrees on one thing: it’s not only a great idea, it’s a program that delivers results far beyond what you typically experience, and without having to live in the gym every day.
4) The Pump Is Not A Workout App — It’s Much More
Arnold didn’t become fit just because he trained hard. Arnold experienced success throughout his life because he surrounded himself with experts who made him better, a supportive community that helped him chase his dreams and unbreakable habits that kept him focused and consistent. The Pump is built around the same principles. Yes, you’ll get access to incredible workouts you can’t find anywhere else. But, you’ll also have a habit builder that follows Arnold’s “focus principle,” access to Arnold’s hand-picked experts, nutrition guidance, an exercise library, Q&A’s with Arnold, and the most supportive community you’ll find anywhere.
5) What If I Don’t Like The App?
We want to de-risk your decision. Everyone gets a 7-day trial. So, if you don’t like it, simply cancel, and you are charged nothing. But it’s not just that you can try before you buy — you also can see exactly what’s coming.
We believe we’re building something much more than an app — and we openly share our entire roadmap for anyone to see. Check out the most recent “state of the pump” in the app, and you’ll know every new feature that’s planned and in the works.
Arnold built the Pump to make it easier to live a healthier life. And for the next 24 hours, you’ll be hard-pressed to find an app that offers more for less. The Pump has never been more affordable, but the offer for less than $5 per month expires tomorrow. Do your future self a favor and check out The Pump. You have nothing to lose and everything to gain.
Longevity
Sleep Your Way to a Longer Life
If you want to live longer and healthier, it’s time to treat sleep with the same priority as fitness and nutrition.
A recent study exploring the connection between sleep patterns and life expectancy found that people with optimal sleep habits live significantly longer than those with irregular or poor sleep. The findings make one thing clear: sleep isn’t a luxury; it’s a non-negotiable part of your health journey.
Researchers analyzed data from over 170,000 adults aged 30 and older, examining their sleep habits and health outcomes over several decades. Participants were categorized into sleep patterns based on five key factors:
Duration: getting at least 7-8 hours per night.
Sleep Disorders: Absence of insomnia or sleep apnea.
Daytime Functioning: Feeling rested and alert during the day.
Sleep Timing: Consistent bedtime and wake-up schedule.
No Dependence: Avoiding reliance on medications for sleep.
Those with optimal sleep habits could expect to live an additional 5 years compared to those with poor sleep habits.
That’s likely because better sleep was linked to lower risks of cardiovascular disease, diabetes, and obesity—all major contributors to early mortality. On average, the good sleepers were 21 percent less likely to die from cardiovascular disease and 20 percent less likely to die from cancer.
Healthy sleep isn’t just about avoiding grogginess—it’s about adding years to your life and improving your overall well-being. It’s one of the most powerful tools you have for a longer, healthier life.
If you’re trying to improve your rest, here’s a five-pack of tips that can help:
Set a Schedule: Aim to go to bed and wake up at the same time every day, even on weekends.
Create a Sleep Sanctuary: Keep your bedroom dark, cool, and quiet. Invest in a quality mattress — this is our top pick.
Limit Screen Time: Avoid screens at least one hour before bed to reduce blue light exposure, which disrupts melatonin production.
Be Mindful Of Your Final Meal: Try to eat your last meal at least 2 to 3 hours prior to going to sleep. The closer you eat to bedtime, the more it disrupts your rest.
Give Your Brain A Break: Read a book, chat with a friend, journal, watch your favorite sitcom — anything that leans into a fun hobby or something that can help you relax or laugh can help promote better rest.
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Publisher: Arnold Schwarzenegger
Editors-in-chief: Adam Bornstein and Daniel Ketchell
