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The Long Game - Issue #196

Taylor Somerville
The Long Game - Issue #196
By Taylor Somerville • Issue #196 • View online
We all know the saying, “movement is medicine.” I am a firm believer in this. The sedentary lifestyle of western culture is killing us. Despite the research supporting the tremendous mental and physical benefits of moving, we struggle to keep the routine. One of the best things we can do when stressed and overwhelmed is get outside and take a walk. You will clear your mind and burn off some excess energy.
A movement practice is essential for a healthy lifestyle. A question I receive a lot is, “Where do I begin?” First, do what you enjoy, but as with most things, the basics are key. Make sure you are moving during your day and getting upwards of 10,000 steps daily. If you are starting a movement practice, I recommend starting here.
Most of us have a false belief that we must kill ourselves in every workout or it wasn’t worth it. However, this will likely lead to injury and keep you from sticking to it. The longer you stick to intensity only workouts, burnout is likely. If you notice a lack of energy, irritability, and poor body composition for the amount of exercise you’re doing, this could be the problem. In males, a negative side effect is low testosterone and women can have an irregular menstrual cycle. 
Training hard has its purpose. It makes you more resilient and allows you to look inside your mind and notice your self-talk. When you move forward in the face of discomfort and uncertainty, you can do the same in your daily life. This is the benefit of hard training, not “earning your calories” or any other reason. 
While hard workouts serve their place; the dose is important. If you sit around all day and only get your movement in a one-hour workout class, you are setting yourself up for injury and set back. Consistency over intensity! Moving every day will provide better long-term benefits. The key to hitting these intense workouts is building up to them. This takes time and patience, but health and performance are a life-long pursuit.
A sustainable fitness routine consists of strength training, high-intensity work, mobility, and longer steady-state endurance. The amount and the intensity of each is determined by looking at the individual. As a guideline, 2- 3 days of strength training, 2-3 days of high-intensity work and 1 long endurance effort such as a long walk, hike, paddle, run, etc. Also, daily mobility work will do wonders. 
As we age, the ability to move well and do whatever we want will go a long way. Wouldn’t it be nice to run a race, play a sport, or learn a new skill at a moment’s notice? Do you want to ensure you are healthy enough to continue to play the game of life and enjoy whatever activity you wish? The ability to move your joints through a full range of motion, strength train to build muscle, train for intensity to push through when it hurts, and endurance training to move at a consistent effort will all help you get there. 
Lastly, it is essential that we also work-in. We can’t be “on” all the time and need to learn to be still. We must give our bodies and minds a break to take on life’s challenges. This will be covered more next week as we discuss the importance of rest and recovery to improve your health and performance.

Daily walks provide benefits for everyone and walking during the day is even better for your health. The more you walk, the more your body opens up, and your mobility and gait improve. If you take a lot of phone calls, try walking while you are on these calls to get your daily movement in. If you have the ability, do yourself a favor and leave your phone at home giving you time to be with your own thoughts and sort through any problems or decisions you’ve been pondering.
Don’t let complexity win! Keep your training simple and consistent. Simple does not mean easy. If you follow the principles applied in this newsletter you can set yourself up for long term success. How you go about that is up to you. Check out this article to dive into the basics of a sustainable training plan to improve your performance.
With hard-charging, busy people, I find over-training more of an issue than under-training. In my experience, these types of people always feel the need to overwork themselves in the gym, resulting in more stress on their nervous system, injury, and fatigue. I’ve been there and I’m sure I’ll be back. One of the tips the article recommends to look out for is a decreased desire to train. If you notice you don’t have the energy to train like you used to, it could be time for a day of rest.
Before I go, checkout a few more links I found this week.
If you’re looking to improve your health and performance in 2021, let’s chat. You can set-up a free consultation here.
I hope you enjoyed another edition of The Long Game, feel free to pass it along.
In Health,
Did you enjoy this issue?
Taylor Somerville

The Long Game is a newsletter for people that want to grow and challenge themselves. It is about the drive to better ourselves mentally, physically, and spiritually while having the curiosity to enjoy the journey. I will include articles, podcast, videos, and blogs on a variety of topics ranging from psychology, fitness, meditation, and nutrition. I am a certified XPT Coach, I hold the Art of Breath certification, I am a CrossFit Level 1 trainer and hold the Aerobic Capacity certficate. Checkout my website to learn more about the services I offer.

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