36,000 Seconds. An Exercise Call to Action. By Dr. Jason Valadao

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What happens when a Sports Medicine trained physician, motivational speaker, and published author Jason Valadao writes an article and posts it on drjimmywestbrook.com? Website credibility increases as does our collective wellness, and it just takes 36,000 Seconds.

I feel honored that Dr. Jimmy has asked me to stop by and make a contribution to his project. I want to praise you for taking 180 seconds of your precious time to read this today. My pal Dr. Jimmy has put together quite a website and nobody writes quite like him. Thanks for reading his stuff. This writing project has definitely slowed his progression towards full-blown alcoholism and while the number of corpses in his basement is still alarming, they seem to be accruing less rapidly and I think he’s doing better overall. I didn’t write this just to hype up Dr. Jimmy or to tell you to buy my new book. It’s called Exceptional Every Day, but I do think you should take a look at http://jasonvaladao.com. My book makes a great gift for kids starting college or really anybody who is trying to live their best life.

In the spirit of teamwork, I wanted to share a few thoughts on getting started with exercise – rather simple exercises that can get you started down a new path toward health and wellness – or rather this idea of just getting our collective butts in gear, and MOVING. And I specifically made it my intention to make it easy, and at the very least to make you curious. Not curious like Dr. Jimmy who should really mind his own business during our post-workout shower time, I’m a married man for goodness sakes. I mean curious like my 6-year-old who is curious about everything. She is so curious she wakes up most days around 0500 to workout with me. Before you start calling child protective services, I promise that I don’t wake her up, and I surely am not into having my little child workout because I am obsessed with her becoming an Olympian, pro-athlete or a fancy Chico’s model like Jimmy’s Mom. She is simply curious about the process.

Pre-ramble aside, this article is short and sweet. I am giving you just a few words of guidance to get you MOVING. Jimmy and I will provide you with plenty more along this journey, as it really is a PROCESS, and you will surely laugh, smirk and possibly even curse along the way. But you will be damn proud of yourself when you look in the mirror and wake up each morning with a renewed sense of purpose and feel good about life.

Only two more minutes left depending on how fast you read. On your mark, get set, MOVE!

You saw the title and you did one of two things: you either gave it a perplexing look or you rapidly pulled out the calculator function on your smartphone to figure out how many minutes those seconds add up to. I will tell you that 36,000 seconds is equal to less than half of the 86,400 seconds you are privileged to have during a single day. But why do I speak of such a number? I am simply asking you to commit to this amount of time over the next 4-weeks. Hold on. Don’t get stressed out. Before you give me a bunch of eye roll emojis or send hate mail my way, take a deep breath. Remember, this is Jimmy’s website, so send the hate mail his way and also remember that I am not asking you to commit to 36,000 seconds each day. Not even close. I want you to reach that total over a 26-day span. Another weird number for you. Not seven days, or a WHOLE 30, but just 26. If you do more that’s OK. Before you start, there are a couple of rules that you must follow:

  1. You need to commit to at least 1800 seconds each day, Monday through Friday (or any 5-day period in a row depending on your personal LIFE schedule)
  2. Saturdays and Sundays are free (or 2-days in a row as mentioned above)
  3. Based on the above rules you need to commit to 20 workout days out of the 26-day period, which means you get 6 days off to use any way you wish (don’t do what Jimmy does, it will only lead to group meetings and blindness).
  4. And here is the MOST IMPORTANT rule: you MUST do the workout within 5-minutes of waking up each morning, after drinking 8 to 16 ounces of water without consuming any food, caffeine, BCAAs or pre-workout (this is very important and why not save your money, at least for this 26-day period.) This will also really improve our sleep and stress level throughout the day.

If you are already immersed in your own routine and it is working for you, then keep going. Keep MOVING. Share this with someone you love, or anyone that you think needs a jumpstart on their health and wellness. Let’s keep this super simple. No APPLE watches, Fitbits, or pedometers required – the truth is many of them are quite inaccurate…a future article coming your way about this). 1800 seconds of pure MOVEMENT.

The following are a few exercises to help get you started. You are free to modify as needed. Pick just 3 or 4 – or all of them if you wish – and then create a routine. Be creative, mix up the order, focus on upper body one day, lower the next, or do them together, but remember to keep moving. 1800 seconds will pass you by before you even realize it. (By the way, if you don’t know already, you can Google any of the following if you are unsure of what they look like)

  1. Pushups (on your knees is okay)
  2. Jumping Jacks
  3. Air Squats
  4. Leg Lifts
  5. Walking up and down a staircase
  6. Jumping in place (use a mini trampoline if you have one), or with a jump rope
  7. Planks and Glute Bridges
  8. Step-ups on to a chair
  9. Back rows using an exercise band tied to doorknob
  10. Dumbbell overhead press (if you don’t have weights you can use a 1-gallon jug of water in each hand)
  11. Bicycle crunches
  12. Windmills
  13. Standing Calf Raises
  14. Turkish Get-Ups (my favorite; and you can do them with or without weight, diagram below)
  15. Irish Yoga (not a real exercise, but this is what happens when Jimmy edits my article)
Turkish Get-Ups
Not an approved exercise

And these are just 14 exercises that any of us can do at home.

The goal is to simply get us MOVING. To start building a new healthy habit into our lives that won’t empty our wallet, will keep us from over-eating at breakfast (you will actually feel full after the workout and might even decide to try out some intermittent fasting, which is something that Jimmy and I both love), and will give us energy for the day ahead. I know it looks very easy for some of you, perhaps a lot more difficult for others, and trust me, it is not all that bad once you start. Starting is the hard part. Take it upon yourself to believe in yourself. You have nothing to lose and everything to gain. And as has been the case throughout the history of our individual lives, establishing just a single good habit will likely lead to several more. Thanks for giving us 3-minutes of your time today. Get some good sleep tonight because those 1800 seconds will be knocking on your door before you know it. Godspeed! -Dr. Jason Valadao

Thanks to Dr. Jason for stopping by my humble website. I’ve read Jason’s book (Exceptional Every Day) and it was amazing. I have definitely made some changes for the better in my life thanks to his book and guidance. Full disclosure, his book is low on memes but heavy on inspiration. When purchasing Jason’s book on Amazon, use the above link and if you enter the promo code “BigBoy” at purchase you will get two more copies free if you purchase three, at the price of five, and better still, 25% of your purchase will go to support Amazon stockholders. -Dr. Jimmy Westbrook

I have told Jimmy on numerous occasions, no such promo code exists. -Dr. Jason Valdao

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