1UP: The Extra Life newsletter
Get actionable encouragements to lose belly fat, build muscle: Longevity-focused weight loss and life-giving habits
Target belly fat, build muscle and improve brain health in just 30 seconds per week: Your guide to sprinting after 40.
by Jihane Farrell Hi Reader Welcome back to 1UP, my weekly newsletter where I share all things health and mindsets to help you get stronger, feel younger and live longer. Come alive like you haven't felt in a long time We’re in our 40s. Who has time to waste on hours upon hours of cardio, when it does not even make you fitter, stronger or build a better physique. What if I told you that you can ditch that and instead practice something for just 30 seconds a week to reap incredible benefits...
Is running really healthy??
by Jihane Farrell Hi Reader Welcome back to 1UP, my weekly newsletter where I share all things health and mindsets to help you get stronger, feel younger and live longer. Spring is here Time to go back outside and move our body. But the way you move your body really matters. Runners inspire as models of endurance, grit, discipline, determination and perseverance. But truth bomb... 💥 I don't think running is as healthy as we have been led to believe. I am talking about distance running. In...
3 steps to make the scale work for you: overcome the fear of the scale and reclaim motivation
by Jihane Farrell Hi Reader Welcome back to 1UP, my weekly newsletter where I share all things health and mindsets to help you get stronger, feel younger and live longer. Reprogramming your relationship to the scale Is this you? Stepping on the scale sets you for a bad day, if you don’t like the number you see. You find it fun to use the scale when you’re losing weight but avoid it when you feel your pants getting tight. If so, you are also likely to be skipping your tracking because you feel...
The health systems you need to melt belly fat and gain muscle in your 40s - Systems round up + Q&A
by Jihane Farrell Hi Reader Welcome back to 1UP, my weekly newsletter where I share all things health and mindsets to help you get stronger, feel younger and live longer. Systems > Goals If you are someone who is trying to apply all of the hacks, all of the tricks in the bag and all the diets under the sun, with nothing to show for, this episode is for you. Transformation doesn't come for temporary solutions. It comes from the things we do each and every day, consistently. To achieve your...
Never wonder again what you should eat: 5 easy-to-follow principles to create your healthy eating system
by Jihane Farrell Hi Reader Welcome back to 1UP, my weekly newsletter where I share all things health and mindsets to help you get stronger, feel younger and live longer. You don't need willpower, you need a system Eating healthy has never been so hard. Contradictory advice, fad diets, cult-like mindsets,...Who and what can you trust these days? Is this diet better than that diet? Should I eat this? Is that bad? There is so much information out there, so many trends, that it has become...
Training for longevity: mindsets and strategies you need to exercise over 40
by Jihane Farrell Hi Reader Welcome back to 1UP, my weekly newsletter where I share all things health and mindsets to help you get stronger, feel younger and live longer. Don't wait until it breaks Your best body is only a few months, a few key habits, and a system away. A system of training for longevity. In this week's episode, I talk to trainer and fitness coach Brock Harling.Brock specializes in training people for longevity using the pillars of strength, stability, mobility and stamina....
Can this be why you are not losing weight, building muscle or belly fat isn't budging? Steal my better sleep system
by Jihane Farrell Hi Reader Welcome back to 1UP, my weekly newsletter where I share all things health and mindsets to help you get stronger, feel younger and live longer. Don't sleep on this Sleep is precious but most of us in our 40s don't give it two thoughts. Inadequate sleep is one of the top 5 drivers of belly fat. Not enough sleep or poor quality sleep is associated with higher body fat and will come in the way of building muscle for those who train regularly. Quality sleep is paramount...
What I wish I had known a decade ago: How to take control over stress
by Jihane Farrell Hi Reader Welcome back to 1UP, my weekly newsletter where I share all things health and mindsets to help you get stronger, feel younger and live longer. Don't let stress get the best of you Stress is not only one of the top 5 drivers for visceral belly fat (Listen to Episode 2 for more on this), it is also causing us to turn to alcohol or food for comfort and other cravings that sabotage weight loss. Stress is also linked to accelerated aging, chronic inflammation and...
The system for putting healthy eating on autopilot : Simplify meal planning for effortless weight and sustained energy
by Jihane Farrell Hi Reader Welcome back to 1UP, my weekly newsletter where I share all things health and mindsets to help you get stronger, feel younger and live longer. One system to rule them all Eating healthy is probably the one thing most people struggle with the most. What even is healthy eating? How can you eat healthy when your weeks are so full? First I am going to make healthy eating super simple for you. It's not following a specific diet, it's not about counting or restricting....
Unlock belly fat loss using biologically programmed daily rhythms: My science-backed circadian scheduling system for meal timing and sleep
by Jihane Farrell Hi Reader Welcome back to 1UP, my weekly newsletter where I share all things health and mindsets to help you get stronger, feel younger and live longer. System > Goals What if I told you there is one thing you can do to multiply your efforts in losing fat and gaining muscle, while increasing your energy. This holds the key to - boosting your metabolism- increasing fat burning by as much as 10%- decrease your feeling of hunger through the day- sustain energy through the day....
Get actionable encouragements to lose belly fat, build muscle: Longevity-focused weight loss and life-giving habits