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Good morning! Short one this week. Let’s get to it!

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🥵 It's too dang hot for this. Here's 10 random health & fitness tips.

It’s hot as h-e-quadruple hockey sticks outside! Frankly, I don’t have a long post in me this week.

So here’s what you’re gonna get: If you met me outside today and asked for all the health and fitness advice I could give before we break a sweat, here it is.

• Move as much as you can, as often as you can, aiming for 8k to 12k+ steps every day.

• Lift weights! Resistance train! At least a few times per week. Consistency is king. Even once a week for two years is better than every single day for three months and then stopping.

• Break a good sweat and get your heart rate very high at least once a week. Go hard (safely).

• Eat as many whole foods and ingredients as you can. Leave the last 10-20% to whatever crap you want, in moderation.

• Your meals should include at least 30g of protein and 1-2 fruits/veggies as often as possible.

• Aim for 8-9 hours of sleep a night, and you might get 7-8. Try to wake up and go to bed at the same time every day.

• Drink water frequently, and before meals if you’re trying to eat less.

• Be kind, be mature, and probably go to therapy for a while.

• If you want the most bang-for-your buck supplements, seriously look into creatine, fish oil, magnesium, and vitamin D. Most of us would benefit significantly from most of these.

• Have fun! Rest! Be social and tell people you love them!

Dang, that’s all we have time for. I broke a sweat. 🥵 

See y’all next time!

✅ Take Action

Every newsletter's Take Action section will invite you to take small steps to improve your health. Recognizing that we all have different capabilities, I'll offer three different levels of action you can choose to take.

Level 1: Do some of the above.

Level 2: Do most of the above.

Level 3: Do all of the above!

✍️ Drew's Picks:

• Ask better questions: Speaking of be mature, ask these questions instead of, “How bout this weather?”

• Be a cool parent: Working out with your teens is a great way to bond with them, turns out!

Farewell for now! Catch ya on the flippity-flip. 🏄‍♂️ 

Keep moving,

Drew

The content in Move to Improve is meant to be informative in nature, but it should not be taken as medical advice. It is always a good idea to consult with a trusted health professional before making any major lifestyle changes that could have a significant impact on your health. This is not a medical resource, and any opinions and articles are not intended for use as diagnosis, prevention, and/or treatment of health problems. They are not substitutes for consulting a qualified medical professional. Please think critically and take what I say with a grain of salt (aka don’t sue me).