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Hi all!

On the upcoming episode we discuss the best ways to get fit fast. We explore the most effective training techniques, the importance of sleep & nutrition for fitness, and how to deal with feeling discouraged. Subscribe to the podcast to always get the latest episode as soon as it's released.

Now here's your weekly set of tips, fun facts and other exclusive content from us at The Better Show. Enjoy and share with a friend :)

Tip of the week - Take the Stand-Up Test

A Brazilian research team found that testing how many limbs you use to sit down on the ground and stand back up can predict your risk of early death. The highest possible score —attained if you sit and stand using only your feet — is 10. For every limb, elbow, knee, hand, or side of the leg you use to help get down to a sitting position or stand up from it, subtract a point. Subtract half a point if you lose your balance. In the study each point increase was associated with a 21% lower risk of all-cause mortality.

Look clever at a cocktail party

Did you know that exercise not only improves your cardiovascular and muscular fitness but it changes how your DNA itself functions?  A study at the Karolinska Institute in Stockholm found that a simple cycling training regime modified the expression of over 5,000 genes. Research is still ongoing to fully understand the relationship between fitness and your genes.

What are Ian, Darren & March up to this week?

  • Ian is experimenting with temperature adjustments for better sleep.
  • Darren attended a "sound bath" - a meditation experience that incorporates sounds to deepen the meditation experience.
  • March is starting a training regime to get the most out of an upcoming SCUBA trip.
Listen to an upcoming show to hear how our experiments went and what we learned!


Article of the week

I Move, Therefore I Am: 10 Philosophy Lessons About Fitness - by Nicole Crawford

A fun exploration applying the lessons of philosophy to exercise. Nicole travels broadly from Plato to Nietzsche to Thomas Jefferson looking for inspiration.

"Philosophers have long recognized the curious way that man builds extensions of himself and thus detaches himself from his natural state. Like it or not, technology carries within itself the danger of immobilization. That’s what I love about resources like Breaking Muscle – the process is reversed. Technology is here being used to turn the attention back to the body and strengthen it."


Product of the week

Johnson & Johnson 7 Minute Workout App

With more than 2 million downloads, 7 Minute Workout app is the fast, simple, science-based way to work out anywhere, anytime. Designed by Chris Jordan, Director of Exercise Physiology at the Johnson & Johnson Human Performance Institute, the workout has helped people around the world get the most out of every minute.

Women's Health magazine reviewed the app and said:

"The best part, though, was that the exercises came with audio cues during the workout, to help the exerciser maintain correct form throughout. Even as an experienced exerciser, I liked hearing the reminders to keep my knees over my ankles in a wall sit or to breathe out on the pushing part of the pushup. It’s all free, too, which made this my favorite app. Now it’s fully linked up to my Apple Health account, complete with workout and inactivity reminders to keep me on track."


3 things you can do to help the show!

  1. If you enjoyed this newsletter please forward to a friend. If this was forwarded to you, you can subscribe here.
  2. Listen to the podcast and if you enjoy it give us a 5-star rating on iTunes. It helps others find the show.
  3. Join the discussion on Facebook and share your own tips and tricks or ask a question.


All the best in getting better,

Ian, Darren & March

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