đź‘ź How a 15-Minute Walk Turned Into a Mental Game-Changer

PLUS: Why protein timing matters more than you think

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Michael Pender & Ryan Engel
September 16, 2024

Welcome to your modern fitness daily news report! Every weekday, we break down the trending fitness news, tips, and insider scoops to keep you informed. Each read will be under 3 minutes so that you can stay shredded and thumb through no-nonsense fit-quips. Thanks for reading!

TODAY’S LEVEL UP:

  • Coach’s Corner: How a 15-minute walk turned into a mental game-changer

  • Must Know: Why protein timing matters more than you think

  • Fit Trivia: Who played the ex-boxer training for redemption in Creed?

  • Question of the Day from Our Readers: “Is cardio really necessary if I just want to lift?”

How a 15-Minute Walk Turned Into a Mental Game-Changer

A couple of weeks ago, I had one of those days where everything felt off. My workout felt like a chore, my energy was low, and my stress was sky-high. Instead of forcing another half-baked workout, I decided to take a short walk around the block—nothing intense, just 15 minutes to clear my head.

What happened next was surprising. That simple walk, with no expectations attached, turned into a mental reset. By the time I got back, I felt more relaxed, focused, and ready to tackle the rest of the day. It reminded me that fitness isn’t always about intensity—sometimes, it’s about moving your body to de-stress and regain clarity.

A walk might seem like a small thing, but when life gets overwhelming, it can be a huge tool in your fitness arsenal. Sometimes, less is more.

FROM RYAN’S DESK

Comfort zones don’t build champions. It’s in the struggle, the sweat, and the challenge where real growth happens. Be the guy who embraces discomfort because that’s where strength is forged. That’s the path to greatness.

Why Protein Timing Matters More Than You Think

You’ve probably heard the saying, "It doesn’t matter when you eat protein, as long as you get enough." While getting the right amount is key, timing can make a big difference in how effectively your body builds muscle—especially for guys over 40.

After a workout, your muscles are in recovery mode, ready to absorb nutrients. That’s why having a protein-rich meal or shake within 30-60 minutes post-workout helps maximize muscle repair and growth. Plus, spreading out your protein intake throughout the day ensures your body always has what it needs to maintain muscle, especially as we age.

Question of the Day from Our Readers:

“Is cardio really necessary if I just want to lift?”

—Jerry, 50, Software Engineer

Coach’s Answer:

Great question, Jerry. Cardio isn’t just about losing fat—it’s about heart health, endurance, and overall longevity. Even if your goal is to build muscle, some cardio will improve your performance in the gym by boosting stamina and helping with recovery between sets.

That said, you don’t need to spend hours running. Try incorporating low-impact cardio like walking or biking 2-3 times a week. Even 10 minutes can improve your cardiovascular fitness without interfering with muscle gains or making you feel lik you are doing a cardio workout. The key is balance—lifting builds strength, but cardio keeps your heart strong.

Fit Trivia: Who played the ex-boxer training for redemption in Creed?

Answer: Sylvester Stallone! As Rocky Balboa, Stallone reprised his iconic role, this time stepping into the mentor role for a new generation of boxers. His dedication to fitness kept him in incredible shape, even into his 60s.

Ryan Engel, Intl. Fat Loss Coach

Ryan is a leading fitness coach and one of the most known professionals in the space.

He specializes in Body Recomposition and visual body aesthetics and has reached millions worldwide with his powerful messaging. He brings a unique, non-nonsense, yet sophisticated approach to body change.

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Publisher: Ryan Engel

Editor: Michael Pender

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