Building Your Basecamp 🏔️

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Last week, I talked about the Minimum Viable Dose — the least you need to do to keep showing up when life is full on.

This week, I want to share three anchor habits I’ve been working on. They're simple. But they help me in step, especially during busy weeks. I try not to see them as rules — more like a personal baseline I can return to when things feel off.

You don’t need to copy them. But if you're figuring out your version of “Strong For Life,” maybe these give you something to play with.

🥩 One Protein Centred Meal a Day

Just to be clear I’m not aiming to only eat protein once a day — but I’ve found it helpful to focus on the meal that’s weakest and make that my starting point.

For a lot of people, it’s breakfast. Toast, cereal, coffee… not much protein. So I start there.If I nail that a few days in a row, then maybe I turn my attention to lunch next. It’s not about perfection. Just progress.

Why it matters:

• Helps maintain muscle (especially as we age)

• Keeps you fuller, longer

• Reduces blood sugar crashes, especially in the morning

• Supports recovery
  

🚶‍♂️ Move More (Outside)

This one’s less about fitness and more about rhythm. Getting outside for 20 minutes — walking, cycling, jogging — clears my head and gets me moving without needing a plan.

It’s like a physical reset button. And most days, it leads to better decisions elsewhere.

Why it matters:

• Walking helps regulate blood pressure and blood sugar

• A extra dose of vitamin-D

• Time in nature reduces cortisol (stress hormone)

• Gentle cardio supports cardiovascular health and recovery
  

🔥 One Physical Push Each Week

This is my weekly reminder that I can still do hard things.

It might be a heavy lift, a sprint workout, a long hike — anything that makes me a little uncomfortable. It doesn’t need to be dramatic. But doing something hard, on purpose, each week builds the kind of resilience that carries over into the rest of life.

To be honest I enjoy strength training. Cardio intervals on the other hand 🤢. And that's why i'm aiming to do that type of session once per week.

Why it matters:

• Intensity boosts mitochondrial health (longevity)

• Improves insulin sensitivity and muscle mass

• Builds confidence, discipline, and some mental grit

  
  

🧱 Start Here. Upgrade As You Go.

These aren’t the end goal. They’re my base camp — something I can always come back to. Over time, I might level them up. Add more protein across the day. Walk longer. Push harder.

But when life’s busy or messy? I can still hit these. That’s the point.

Find your version. Keep it doable. Keep it consistent.

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

Thanks,

Jamie