Example: Start with one push-up or five squats daily to form an athletic identity.Progress: These mini habits stack up into larger workouts over time, building consistency.

The Power of Mini Habits

Embracing a minimalist training approach can make fitness sustainable, focusing on mini habits.

Introduction 

Examples: Incorporate daily neck circles, ankle rolls, hip swivels, arm windmills, and foam rolling for better movement.Consistency: Regular short bouts of mobility maintain range of motion and prevent injuries.

Adding Mobility for Lifelong Health

Framework: Combine mini habits, K.I.S.S. principles, minimalist training, and mobility exercises for a lifelong fitness journey.Flexibility: Adaptable to anyone’s abilities, emphasizing starting small for lasting habits.

Putting It All Together

"In the realm of fitness, the power lies not in ambitious goals but in the mastery of mini habits. A single push-up or a handful of squats daily can evolve into a robust workout routine, fostering a sustainable athletic identity over time. Remember, it's not about crushing a hard workout but about patiently stacking these mini victories, allowing consistency to propel us toward remarkable transformation."

Example: Perform squats for leg strength, deadlifts for posterior chain power, presses for upper body, and pulls for back and bicep strength.Efficiency: Just 2–4 moves in a workout hit major muscle groups effectively.Starting Small: Begin with easy mini habits like 3 goblet squats or 5 push-ups, gradually increasing over time.

The Minimalist Training System

Commitment: Minimal strength training 2–3 days a week and short mobility sessions lead to full-body durability.Lifelong Journey: Focus on progress through consistency, making fitness a natural part of life.

Conclusion 

Example: Focus on simple, functional movements like squats, presses, and pulls for full-body strength.Enjoyment: Find activities you enjoy, avoiding monotonous routines.Consistency: Work out a little almost daily, allowing good habits to compound over time.

Applying K.I.S.S. Principles

In this stash, we look at how to keep fitness simple and lasting. We focus on using small habits, straightforward principles, and exercises that promote long-term health.

Getting into a consistent exercise routine can be challenging, but adopting a minimalist training approach focused on small habits can make fitness more sustainable. In this post, I’ll discuss how…

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Personal Development

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Habits

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Exercise & Fitness

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Learning & Education

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Sports

The Mini Habits Approach to Lifelong Fitness and Mobility

This is a test that you can do it on yourself to check for dehydration.Skin turgor refers to the elasticity of your skin. When you pinch the skin on your arm, it should spring back into place within a second or two. Having poor skin turgor means it takes longer for your skin to return to its usual position and hence indicates dehydration.

Skin Turgor Test

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Health

Dr. Meghna Gohain on Sep 16

<ul><li>It is advised not to blow the nose after maxillary teeth extraction. </li><li>However, blowing the nose within 24 hours of extraction can lead to a rupture of the thin lining of the bone that separates the maxillary teeth and the sinus</li><li>Which can lead to sinus exposure and infection.</li></ul>

A GENTLE REMINDER 

The maxillary sinus is one of the four paranasal sinuses, which are sinuses located near the nose. The maxillary sinus is the largest of the paranasal sinuses. The two maxillary sinuses are located below the cheeks, above the teeth, and on the sides of the nose.The maxillary sinuses are shaped like a pyramid and each contains three cavities, which point sideways, inwards, and downwards. The sinuses are small air-filled holes found in the bones of the face. They reduce skull weight, produce mucus, and affect the tone quality of a person’s voice.

But what is Maxillary Air Sinus?

Maxillary sinusitis or an infection of the maxillary sinus can have the following symptoms: fever, pain or pressure in the face near the cheekbones, toothache, and runny nose. Sinusitis is the most common of maxillary sinus illnesses and is usually treated with prescription antibiotics.

Maxillary sinusitis or an infection of the maxillary sinus

Here's why you should never blow your nose immediately after maxillary teeth extraction. A gentle reminder!

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Mindfulness

WHY YOU SHOULD NEVER BLOW YOUR NOSE AFTER MAXILLARY TEETH EXTRACTION!

Dopamine is the reward hormone that is organically released from things like praise, positive outcomes, winning and food.Dopamine hacks to stimulate naturally - <ul><li>Eating your favourite foods as a treat (in moderation )</li><li>Having gratitude for the little wins in life</li><li>Practicing self care </li><li>Listening to feel-good music </li><li>Finishing a task or project you started </li><li>Break bigger tasks into smaller parts and deliberately reward yourself internally each time you complete the smaller task</li></ul>

Dopamine 

Endorphin is heavily involved in the fight or flight response and is actually a natural pain. It helps manage pain, reduce stress and increase pleasure.Endorphin hacks to stimulate naturally - <ul><li>Exercise</li><li>Laughing with friends, watching/listening to comedy </li><li>Being creative through art or design, gardening or anything that gets your juices flowing</li><li>Aromatherapy oils like rosemary, lavender, citrus etc</li></ul>

Endorphin

Serotonin is most commonly associated with mood regulation, balanced sleeping patterns, improving happiness and decreasing anxiety.Serotonin hacks to stimulate naturally-<ul><li>Getting some sun enjoying the warmth of sun on your eyelids can greatly enhance mood and also help to boost your levels of Vitamin D.</li><li>Aerobic exercise such a running, swimming or cycling helps to release Tryptophan in to the bloodstream which is then converted in to Serotonin</li><li>Getting out for a walk in nature. Try escaping the city for a leafy country or woodland walk</li></ul>

Serotonin

Oxytocin is often known as ‘the bonding hormone’. It’s released when we feel safe, connected, and close to people we trust.Oxytocin hacks to stimulate naturally-<ul><li>Stroking a pet, interacting with animals lovingly </li><li>Being in close company of friends and family and being affectionate </li><li>Giving compliments </li><li>Holding hands</li><li>Giving or receiving massage (scalp massage)</li><li>Preparing and sharing food with loved ones </li></ul>

Oxytocin 

Happiness chemicals and how to hack them  I think it's fair to say that we would all like to be more happy. Whilst we can agree on that, I'm sure we can also all agree that happiness is fleeting and something that comes and goes. In this blog post we are delving into the chemicals we know from science that help to prod

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Mental Health

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Science & Nature

Happiness chemicals & how to hack them

For those who know someone who is transgender and/or considering transitioning:<ol><li>Educate yourself about gender and gender transitioning.</li><li>Respect transgender individuals by using their correct pronouns & chosen name.</li><li>Don't invalidate them because of their choices in transitioning. There is no one way to transition.</li></ol>

Supporting those who transition

Gender Transitioning is a process transgender people undergo to align with their gender identity. It is part of the treatment for gender dysphoria and can help <a href="https://news.cornell.edu/stories/2018/04/analysis-finds-strong-consensus-effectiveness-gender-transition-treatment#:~:text=The%20analysis%20concluded%20that%2093,overall%20well-being%20of%20transgender">alleviate</a> the distress it causes. Ways to transition:<ul><li>Social transition (involves changing their gender expression)</li><li>Medical transition (involves changing their body).</li></ul> People who wish to transition may undertake one, all, or none of these steps.

Gender Transitioning

Gender transition is when a person begins to live as the gender that aligns with them rather than their assigned gender at birth.

The Mini Habits Approach to Lifelong Fitness and Mobility

Dr. Meghna Gohain on Sep 16

WHY YOU SHOULD NEVER BLOW YOUR NOSE AFTER MAXILLARY TEETH EXTRACTION!

It's time to
Read like a Pro.

Happiness chemicals & how to hack them

CURATED BY

The Mini Habits Approach to Lifelong Fitness and Mobility

Dr. Meghna Gohain on Sep 16

WHY YOU SHOULD NEVER BLOW YOUR NOSE AFTER MAXILLARY TEETH EXTRACTION!

It's time to Read like a Pro.

Happiness chemicals & how to hack them

CURATED BY

It's time to
Read like a Pro.