20151002 – Friday

MOBILITY – smash your brachioradialis! 2min lax ball work ๐Ÿ™‚

(https://www.youtube.com/watch?v=PNIT9zcMxi0)

MINDFULNESS – consider the amount you can change your life in a year versus a month!

(https://www.youtube.com/watch?v=j4MZfCsldx4)


Today’s mobility work is to loosen up your lateral elbow– or your brachioradialis!

This muscle does a LOT for you, most rowing actions (concept 2, ring rows, strict pull-ups, bentover row) utilize the brachioradialis as a powerful accessory to the biceps.

It lies on the outside/lateral part of your elbow– so bring out that lax ball, find a wall, and give it some love ๐Ÿ™‚


We tend to overestimate how much we can alter the course of our lives in a month, and underestimate how much a yearโ€™s worth of habits can do us good. Or bad!

Take a moment and consider a small habit or routine, and how a year’s worth of repetitions could add up.

If I spend three minutes in a squat (heels on ground, nice neutral spine, hips externally rotated) everyday as soon as I wake up, then that’s almost half an hour of squatting every week– 2hrs every month! Quality time spent in that position adds up.

Conversely, if I spend half an hour in bed every night scrolling through my newsfeed, then I’m setting myself up for poor sleep overall. It might take me longer to get into deep sleep, or that time could be spent actually sleeping! Over the course of a week, that’s half a night of sleep!

Habits accumulate over time– the interest rate can either go in your favor or against you!

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