♾️ You should move more. Here's how...

Read time: 4 mins…

Grand Risings Entrepreneur.

This week’s newsletter is going to cover:

• 🔥 How I burn more calories for zero work

• 🏋️‍♂️ The 4 reasons I lift heavy sh*t

• 📅 How to fit in around a busy schedule

Let’s dive in…👇

Today we’re talking about Foundation #3: Move 🏋️‍♂️

If a scientist could create a pill that gave you all the benefits of exercising, here’s what it would say on the bottle…

• You’ll live longer

• You’ll look better

• You’ll have less illness

• You’ll close more deals

• You’ll ooze competence

• You’ll have more energy

• You’ll gain more respect

• You’ll make more money

• You’ll get more stuff done

• You’ll handle stress better

• You’ll have better memory

• You’ll have more confidence

• You’ll make better decisions

• You’ll be more attractive to work with

Side effects:

• Slight muscle soreness

Would you take it?

🧐

I believe moving regularly as an Entrepreneur is critical.

You will have way more energy to conquer the day, get more work done, and do fun things with your family/friends.

This is because we are designed to move.

Our energy creates more energy within us.

Moving LESS will counterintuitively leave you with LESS energy.

(We all know that feeling when have sat on the sofa for too long…)

There are two parts to moving:

1. Everyday Moving

2. Lifting

Everyday Moving

The way we move everyday play a huge part thanks to the compound effect.

We want to leverage it as much as we can in our favour.

I architect my day so that I get at least 10,000 steps… without ever having to think about it.

The net result is that over the course of a year, I burn a ton of additional calories for what feels like zero additional work.

One of the core benefits of being an Entrepreneur is the ability to design your life.

I easily clear my 10k steps every single day by building these things into my schedule…

• Walk my dog

• Walk to the gym

• Take calls walking

• Have a standing desk

• Have walking meetings

• Walk to work (weather permitting)

• Walk to my fave coffee shop everyday

• Waking up early (more time in the day to move)

Lifting

I personally think every man should lift weights.

Here’s 4 reasons why…

1. I believe you have a duty to be strong and be able to protect your family.

2. From a health standpoint your muscle mass is one of the biggest factors in your long-term health & longevity.
   
   More muscle = longer life
   
   (Although there is a line you cross when you have too much muscle & it starts to have the opposite effect… but that’s a very difficult place to get to 😅)

3. Lifting heavy stuff is one of the best ways to increase your testosterone.
   
   This is the male hormone responsible for your drive & appetite to conquer the world.

4. It’s a fantastic way to deal with stress. 
   
   It clears your head & enables you to make better decisions.

I lift 4-5 times per week.

I train first thing in the morning for 45 mins.

I consider it ‘paying my dues’.

I always train a mix of body parts.

I use an app called PUSH to track my workouts.

The single most important principle when it comes to lifting weights, in my opinion, is Progressive Overload.

This is the idea that in order to grow we need to overload our muscles.

It’s also why some people go to the gym consistently and look the same.

The purpose of every session is to lift 1% more than last time.

• 1% more weight

• 1% more reps

• 1% less rest

Elliott, what about cardio or running? 🧐

I do not currently involve any specific additional cardio training into my schedule.

Not because I have anything against it…

…but because of the additional time investment.

I used to love long distance running… but as my business as grown I value my time more & more.

And so for me currently, a 45-min commitment 4-5 times per week in the gym is the max I am willing to spend.

I’ll be back next week to explore the final foundation - Measure.

Until next time.

You owe it to yourself to move,

Elliott ✌🏼

P.S. I share a lot of stuff on Instagram… if you want you can connect with me here.

P.P.S. If you don’t want these to end up in your junk, here’s 2 simple things that really help:

1. Please reply to this email and say “Hi!”

2. Please move this email into your main inbox.

These two actions will ensure that these emails hit your inbox.