TN50 #90, MOVE: The Good, The Bad and The Ugly, 26 September 2022

Hi Team,

Happy Monday and welcome to The Next 50 #90.  Tonight, we’ll focus on your ups and downs of MOVE based on feedback from my call for help a few weeks ago, TN50#87.

Everyone who responded focused their comments on working out or exercise, which is one component of my Better Basics Framework but definitely not the only thing you should be focusing on for MOVE.  We’ll dig more into this soon!

Here’s how you rated MOVE promotors and detractors.

The GOOD – Biggest MOVE Promotors:

Top Rated #1: Working out with another person or a group.  Whether this is working out at home with a spouse or being a few months into a Crossfit gym membership, everyone loves to work out with other people, we are tribal creatures for sure.  How many times have you gone to the gym because you didn’t want to let your workout partner or group down?  Me too.

Top Rated #2: Having a plan, could this be one of the biggest improvement strategies for every aspect of your life???

Top Rated #3: Having a future event scheduled that pushed you to train, this could be something like running seven marathons in 7 days or an upcoming deployment.  If this is you and you aren’t deploying anymore think about always having a race, trek, or whatever on the calendar to help keep you training.

Honorable Mentions: Getting Good Sleep and having your workout scheduled.  These are huge factors the weigh in on every component of having a great day, but then you know that!

The BAD – Biggest MOVE detractors:

Top Rated #1: Not Having A Plan.  Fail to plan = plan to fail.

Top Rated #2 (tie): Poor Sleep, having a great day starts, at least, the day before.  Think about that.

Top Rated #2 (tie): Poor Mood, (ex. stress, laziness) the crazy thing here is that even 15 minutes of moderate movement is proven to boost mood and energy levels.  One of many “catch-22” situations in your personal performance journey.

Top Rated #2 (tie): Disrupted Schedule, I like to have an acceptable backup plan in situations like this.

If I am home that might be: 3 x 20 calories on the assault bike, 5 pull ups, 10 push ups and 15 air squats, executed at as crazy of an interval as required to get it done.

Out on the road, As much walking as possible.

And Finally, The UGLY:

“My (unfounded) belief that sneaking in a 15-minute workout isn’t worth it”

In my past I was here many times…  If I can’t go big, I’ll just stay home.  Is this you too?  If so, check this out:

A study conducted by Candice L Hogan, Jutta Mata, and Laura L. Carstensen of Stanford University, however, indicates that even fifteen minutes of exercise can bring about an overall positive change in a person’s well-being and life satisfaction—not just in physical attributes, but cognitively as well.” (

I personally can’t tell you to put any stock in a study coming out of some little university in California called Stanford but the science might hold up.

As always share the post with your team or anyone who might find it useful and let me know what you think.

Have a good one, Alex