I have a 15-year-old and a 11-year-old, and I haven’t stopped moving during their entire lifetime. For me it’s about owning the mornings. If I wait for the day to open up, it never does. So I wake up earlier and get movement done before the house wakes up.
I stopped thinking only in terms of “training” and started thinking in terms of movement. Walking to work, walking meetings, treadmill desk: it all counts. Movement becomes part of life, not a separate event. Zone 0-1 counts a lot!
Strength and mobility are integrated the same way. I carry mini-bands and larger resistance bands in my pocket or keep them in the car. I literally have a kettlebell in each family car and one in my office. Between writing, calls, and life, I’ll do sumo squats, swings, military press, and basic movements. Small doses add up. Same pushups and pull-ups. I have also a jumping rope at hand everywhere.
When life was more packed, this approach saved me. If you don’t do this now and wait for life to “open up,” the ramp rate later is 10x uphill and much harder.
Movement over heroic efforts. Consistency over intensity. Hope this helps.
I love this. There’s something about adding more movement to daily life that really excites me. Knowing that it will compound overtime is very rewarding. I’ve made a goal this year to hit 10,000 steps a day minimum every single day. Last year I averaged 13k but it was inconsistent, some 6k days and some 20k days. I’m thinking about some other little daily goals that will compound overtime like just a few pull ups or something along those lines.
I have dumbbells and bands everywhere at sight: car, home, office… every time I see them I do some: military press, swings, calf raises, monster walks… is all about creating the opportunity 🤝
Walking is a bridge, aim is to do 90 min of movement daily or 12-14 hours per week (do a long session on weekend).
Integrate family time with physical activity, this has been a cheat code for clients with younger children who play sports, play with them… Coach them etc.
Love this brother. Would also love to discuss the in person events for next year with you. And some events I’ll be running in Latam + MENA region. Drop me a DM if you’d like.
Do you need to build up to 90 minutes rucking at a specific weight before increasing the weight? I don’t find it easy to find that block of time given kids but finding a 30-60 minute block is much easier.
For step 1, consider wearing an empty ruck, weight carrier, or school-type backpack - going from nothing to even a little bit of weight (step 2) can cause chafing and might be discouraging to sticking with it. Even an empty pack will start to get your shoulders used to the pressure and you can start to figure out where your hotspots are going to be.
I’m curious, how do you guys with family find time for 3-4 x 60-90 Min walks.
While also lifting 2-4 x a week.
If I would add that up. That would be 8-10 hours of time.
I have 2 kids now and thinking of ways on how to integrate those walks in my life.
Like walking to work (90 min walk) 1 or 2 twice a week.
Or walking pad.
How do you guys do it?
I have a 15-year-old and a 11-year-old, and I haven’t stopped moving during their entire lifetime. For me it’s about owning the mornings. If I wait for the day to open up, it never does. So I wake up earlier and get movement done before the house wakes up.
I stopped thinking only in terms of “training” and started thinking in terms of movement. Walking to work, walking meetings, treadmill desk: it all counts. Movement becomes part of life, not a separate event. Zone 0-1 counts a lot!
Strength and mobility are integrated the same way. I carry mini-bands and larger resistance bands in my pocket or keep them in the car. I literally have a kettlebell in each family car and one in my office. Between writing, calls, and life, I’ll do sumo squats, swings, military press, and basic movements. Small doses add up. Same pushups and pull-ups. I have also a jumping rope at hand everywhere.
When life was more packed, this approach saved me. If you don’t do this now and wait for life to “open up,” the ramp rate later is 10x uphill and much harder.
Movement over heroic efforts. Consistency over intensity. Hope this helps.
I love this. There’s something about adding more movement to daily life that really excites me. Knowing that it will compound overtime is very rewarding. I’ve made a goal this year to hit 10,000 steps a day minimum every single day. Last year I averaged 13k but it was inconsistent, some 6k days and some 20k days. I’m thinking about some other little daily goals that will compound overtime like just a few pull ups or something along those lines.
I have dumbbells and bands everywhere at sight: car, home, office… every time I see them I do some: military press, swings, calf raises, monster walks… is all about creating the opportunity 🤝
As a dude with small kids I appreciate this. I do some of it already but you gave me a few ideas to do more!
This helps a lot!
I don’t have kids yet but:
Get up early before everyone else is up.
Walking is a bridge, aim is to do 90 min of movement daily or 12-14 hours per week (do a long session on weekend).
Integrate family time with physical activity, this has been a cheat code for clients with younger children who play sports, play with them… Coach them etc.
It’s all downstream of lifestyle design
Walking pad works
All these other elements work too
Cycling to work
Walking to work
Jogging to work
etc etc
Thank You!
Love this brother. Would also love to discuss the in person events for next year with you. And some events I’ll be running in Latam + MENA region. Drop me a DM if you’d like.
We can discuss this with Jack.
Excellent.
Drop me a line via DM and we can exchange contact details
You can DM me
Doesn’t work. You’ll need to try me.
Curious if you have ever explored rucking with tumplines for the axial load.
Pretty cool concept - never thought of it tbh, and not practical for 99% of population imo. Better of doing sled drags etc with neck instead
Do you need to build up to 90 minutes rucking at a specific weight before increasing the weight? I don’t find it easy to find that block of time given kids but finding a 30-60 minute block is much easier.
You can just stay at a 60 min block for an extra 2-4 weeks then scale up, good sign of progress is that you’re recovering well from sessions.
Running 70+ miles a week yields better results
For step 1, consider wearing an empty ruck, weight carrier, or school-type backpack - going from nothing to even a little bit of weight (step 2) can cause chafing and might be discouraging to sticking with it. Even an empty pack will start to get your shoulders used to the pressure and you can start to figure out where your hotspots are going to be.