Addition before subtraction, Happy hips and Unhappy men ☹️

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👏 Addition before subtraction

Whenever we think about weight loss in particular nutrition, isn't it funny how our minds always jump straight to what we need to get rid of? Like, "I should really cut down on takeouts," or "Maybe I should stop eating so much bread," and "Is sugar my enemy? Should I quit drinking this month? Am I gluten intolerant? Should I be eating less gluten? And by the way, what the hell is gluten?".

Now, don't get me wrong. I'm not trying to challenge the age-old "eat less" diet advice. The reality is, if you're trying to lose weight, whether it's a little or a lot, you will need to consume fewer calories than you currently are. So why am I talking about adding, when it seems like it's all about subtracting?

Here's what I mean by adding...

• Are you eating enough protein? We're talking around 0.8g per pound of body weight.

• How about those colourful veggies? The goal is 5-6 servings per day.

• And water? Are you drinking enough? Aim for about 2-3 litres a day.

• Lastly, are you catching enough zzz's? 7+ hours is a great place to start.

Just imagine what could happen to your diet when meals are crafted around lean proteins, a generous portion of veggies, you're consistently hydrated, and you're not nodding off at your desk anymore?

Sure, you'll still need to think about the subtractions, but you might be pleasantly surprised to find that a few of them will naturally fall away in the process of adding in those fundamentals..

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🎥 Tipsy Bird

I've been doing a fair few front squats recently; the tipsy bird has become one of my go-to prep drills to help keep those hips happy.

For those curious minds out there - think of the hip as a sexy ball and socket joint! It's designed to move in all directions, but as domesticated humans, we sit and move it very little. The tipsy bird is a fun little exercise that explores and tests our ability to control internal and external hip rotation. Picture it as a dynamic pigeon stretch.

I've been doing a set of five or so reps between warm-ups squats. I'm still working on doing these handsfree. It's harder than it looks 🤗

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🤔 Quote to Ponder

“No man is more unhappy than he who never faces adversity. For he is not permitted to prove himself” - Seneca

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P.S. If you enjoyed this week's Thursday Three, please share it with a friend.

Thanks,

Jamie