Co-Mo Collective #2
Updated: Mar 11
Hello all! Thank you for joining us and tapping into our Co-Mo Collective Series! Here is what we are spending time, energy and thoughts on geared towards optimizing a life of moving and living courageously!
(if this email was forwarded to you, feel free to subscribe here - wait for the pop up subscriber box) Photo of the week- Meal Time (avocado, broccoli, chicken gelatin, macadamia nuts, chicken, olive oil, cherry tomatoes and sweet potato fries)
Weekly Workout: 10 sets: 10 Kettlebell swings Rest exactly 30 sec between sets + 1 Turkish Get Up every minute for 16 minutes alternating arms per set (16 total reps, 8/arm) Equipment needed: Kettlebell
Quote to reflect on : “Movement is big medicine. It’s the signal to every cell in our bodies that no matter what kind of damage we’ve suffered, we are ready to rebuild and move away from death and back towards life. Rest too long after an injury and your system powers down, preparing you for a peaceful exit. Fight your way back to your feet, however, and you trigger that magical ON switch that speeds healing hormones to everything you need to get stronger: your bones, brain, organs, ligaments, immune system, even the digestive Bacteria in your belly, all get a molecular upgrade from exercise. For that, you can thank your hunter gatherer ancestors, who evolved to stay alive on the move.” - Christopher McDougall Running with Sherman
What I'm reading, listening, watching or eating:
Meet The Frugalwoods – An amazing book that highlights the importance around simple living and financial awareness. This couple was “living the life” in Cambridge Massachusetts, high stress, no savings, no exercise and living for the weekends where they would hike and find true bliss in nature. They decided one night that living for the weekend was no way to live, so they started an aggressive savings plan and “retired” in their early 30’s to a farmstead in rural Vermont on 66 acres. A beautiful, easy read you will enjoy.
Monkeys, kids, rock climbers and gymnast hang almost daily. Yes hang from a pull up bar, branch, or something of the sort. They also have the healthiest and strongest shoulders on the planet. Dr. John M. Kirsch, a board-certified orthopedic surgeon who’s been practicing for more than 30 years was quoted saying “hanging is better than shoulder surgery”. In short, he’s examined and treated almost all types of shoulder pains and problems in countless patients by simply hanging. If you experience shoulder pain, tightness, or the in ability to perform a strict pull up, I would recommend hanging from 2-5 minutes a day, vary your grip and avoid all pain. Give it a shot for 30 days and see the difference. I performed a 30 day hanging challenge designed by Ido Portal where I hung for 7 minutes per day everyday and I found that all the clunking in my shoulders disappeared. I spent the majority of the time doing 30 seconds intervals on this piece of equipment throughout the day. Enjoy the benefits of a daily hang!
Have an amazing weekend everyone!
P.S. Did you miss our February Client of the Month write-up? No problem!
P.P.S Want to escape the bitter cold and dark clouds? Consider booking yourself a flight to Costa Rica for our Annual Co-Movement Camp March 21st.
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