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Hey! 👋🏼 ...welcome to the The Healthy Happy Club by WILD & WILD!

This weekend was all about football → my little boy, Jesse is totally dedicated. It eventually ended in an extremely tired, lazy Sunday. But, he's just been invited to join an incredible Development Academy Team! ...proud Dad moment.

🌼 Dedicated to Dawny. We miss you 🌼

What've we got today →

• 🍪 Exercise Snacks

• 🖥️ Free Brand Audit

• 🎙️ On the Pod → Reinventing Ourselves

💭 Just a Thought

What do you wanna be when you grow up?

This question is something I've found myself poring over all too often.

Especially now that I have kids and I do drift into imagining what they'll be interested in when they become young adults. It's fascinating watching their little personalities grow and develop - finding their own unique passions and hobbies away from mine and April's.

But is this question a loaded one?

It presumes that you should know - that you have a carved out path, or at least a well trodden, visible direction. Something you can't possibly know from such a young age - with limited experience of what is even possible in the world.

Without the experience, you can't know what your specific affect could be.

I now know, that this question is something a lot of adults concern themselves with - in an age of multiple careers and turning points - and with Social Media offering a no-end showreel of other people's lives to observe and then question your own choices.

I saw this quote below from Paula Poundstone (mentioned by Brian Feroldi) in response to a tweet from Sahill Bloom which got me thinking - "Adults are always asking kids what they want to be when they grow up because they are looking for ideas".

The truth is, it's the opportunities of life itself that create your own version of the future.

Leaving space for happenstance and orienting yourself towards an Action Bias allows you to take advantage of life's unexpected twists and turns.

🦶 Todays Newsletter took → 10,941 Steps 🦶

🍪 Exercise Snacks

🚿 No Gym → No Shower → No Sweat!

Short bursts of all-out exercise can add up. And, the science is proving it to be extremely beneficial!

I get it, we're all busy.

Not only are we told that we need to meditate, visualise, make time for gratitude, get the bills paid, work on that side hustle, be fully present with our children, cook super healthy food every night from scratch - but we also need to optimise our fitness and smash those exercise goals!

Now, I'm wary about this topic - as I do truly believe that the best things in life take time and dedication - and there really isn't a magic pill or one singular habit that will solve all problems.

But... I do love a good optimisation hack that genuinely has real world, human level and practical benefits.

And it appears that exercise snacks are an incredibly useful (and now well documented) tool for boosting our fitness levels in much shorter, "snack-sized" bites throughout the day.

🤔 So, what we talking 'bout here?

Exercise snacks follow the same concept as High-Intensity Interval Training (HIIT), but with much longer rest periods. Imagine short (but intense) bouts of exercise, spread out throughout the day - typically with an hour to four hours in between, says Dr. Matthew Stork - a health research postdoctoral fellow at the University of British Columbia’s School of Health and Exercise Sciences.

Dr Andy Galpin, PhD below explains it very simply →

💡 Here's the Idea

• Take 20 second bursts of intense exercise →

• Running up stairs at work / jumping jacks at home →

• ...after you put your bags down / before lunch / getting coffee →

• Then go about your day (<4 hours in-between) →

• Repeat the intervals →

• Reap the fitness / cognitive rewards!

Andy Galpin, PhD speaks to multiple studies - one lab study in particular caught my attention - performed by, Dr. Jonathan Little - who had one group of participants do traditional SIT (Sprint Interval Training) on a stationary bike that consisted of three 20-second sprints separated by two minutes of rest in a single 10-minute session.

Then another group of participants did the “exercise snacks” version of the same 20-second bouts separated by several hours, instead of several minutes, throughout the day.

Following six weeks of training, the improvements to aerobic fitness (specifically VO2) were comparable between the traditional SIT and exercise snacks groups.

For me these results are stunning - multiple studies out of Canada are showing a statistically significant improvement in cardio respiratory fitness - with a protocol that examined these 20 second bouts 3 times per day over 3 times per week for 6 weeks total.

That's a combined 18 exercise "snacks" (over the 6 weeks) - which resulted in significantly increased fitness levels AND a number cognitive benefits such as work productivity and concentration.

All of this for 3 reps of 20 seconds with 4 hours rest between. Completed 3 times weekly - over 6 weeks.

Wow.

No Gym → No Shower → No Sweat → Game Changer 

🤝 Together with HODLX Media

It's one thing to stand out online, it's another to get your customers truly believing in what you do. That starts with being Human.

HODL X Media is a Digital Marketing Agency that leads with human connection.

We're all busy, and sometimes, we just need a helping hand → that's where HODL X can step in to help reduce your time involvement on growing your brand online. Letting you focus on what you should be doing - working ON your business - not deep within it. 

As our Partners this week - HODL X are offering a FREE Brand Audit on your Socials / Website and marketing channels to help you better understand where your customers are coming from - and to optimise for conversation, growing your sales and authority online.

🚀 To take advantage of this offer → just hit the button below - introduce yourself and your brand - and the team will take it from there.

🤯 The team at HODL X Media has worked with the likes of Amazon, Audible, Microsoft, Coinbase & eBay to name a few.

They're giving Startups access to Unicorn resources!

🎙️ On the Pod → Reinventing Ourselves

"Change is the only constant" →

I've always resonated with that quote.

On the Pod this week April and Claire talk about all things Change & Reinventing Ourselves. 

Navigating through and adapting to the ups and downs of life. As with the seasons - we are constantly changing and going through cycles.

We are nature. And in nature, we observe reinvention and adaptation happening all the time. Animals hibernate, flowers blossom, snakes shed their old skin. All of these processes are indicators of our innate ability and need for change and evolution.

It is the force that prompts us to let go of the past, step outside our comfort zones and move forward into the future - finding growth and self actualisation.

Are you feeling stuck? Are you ready to welcome change as we transition towards spring? Do you ever find yourself questioning who you are or what your true purpose is?

Do you daydream about doing something completely different?

If so, you're gonna love this conversation today - check it out (and get them exercise snacks in!).

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