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Thank you all 93,916 of you!

I train every day. I run regularly. My body fat sits at 12%. But when I tested my deep squat recently, my posture was terrible.

My torso tilted way too far forward. This shocked me because I thought being fit meant everything worked properly.

Read 🔽 below! 

🏋️ 

IN LESS THAN 10 MINUTES WE WILL COVER:

Weekly Insights:

• I Train and Run Every Day but My Posture is Awful

• Article Explained Simple: Does Preworkout Actually Help?

• 3 Tips for What to Do if You Feel Like You Are Catching a Cold

• Grilled Romanesco Lamb Recipe

I Train and Run Every Day but My Posture is Awful

Fitness and movement quality are completely different things.

You can be cardiovascularly fit, strong, and lean while having terrible posture and dysfunctional movement patterns. These issues hide beneath the surface until you test them.

The deep squat reveals weaknesses that traditional training misses.

When you squat deep with your torso tilting excessively forward, it shows your body compensating for limitations rather than moving properly. Multiple factors cause this pattern.

Ankle mobility restricts your ability to keep an upright torso.

Your ankles need to flex forward significantly during a deep squat. If they cannot move through their full range, your body compensates by tilting your torso forward to maintain balance.

Running and traditional gym training rarely take your ankles through their complete range of motion. You never challenge them in deep flexion positions.

Over time, the tissues around your ankles become stiff and shortened. Even though you are fit, these joints lack the mobility needed for proper squatting.

Hip flexor tightness pulls you into forward lean.

Your hip flexors connect your thigh bones to your lower spine. When these muscles stay shortened from sitting and repetitive movements, they pull your pelvis forward.

This pelvic tilt forces your torso to compensate by leaning forward to keep your center of mass over your feet during a squat.

Most running and gym training happens in limited ranges of motion that never stretch or challenge tight hip flexors. You strengthen muscles without addressing the restrictions.

Weak anterior core muscles cannot maintain upright posture.

Your deep core muscles should stabilize your spine and prevent excessive forward tilt. When these muscles are weak, your body defaults to using your back muscles instead.

This creates a pattern where your torso leans forward because your front cannot counterbalance the pull from your back.

Traditional ab exercises like crunches and planks do not develop the specific core control needed for maintaining an upright squat. You have visible abs but weak functional core strength.

Poor thoracic spine mobility forces compensation.

Your upper back needs to extend and rotate freely for proper squat mechanics. When this area becomes stiff from desk work and forward head posture, your lower back compensates.

This compensation shows up as excessive forward lean because your upper spine cannot extend enough to keep you upright.

Running and most gym exercises reinforce this rounded upper back position rather than correcting it. You are strengthening dysfunction.

Your training creates the problem it does not solve.

Repetitive movements in limited ranges make you fit within those specific patterns but reduce your overall movement capacity. Your body adapts to what you ask it to do most often.

Running keeps you in one plane of motion. Weight training typically uses fixed paths and stable positions. Neither challenges the mobility and stability needed for complex movements like deep squats.

Here is how to fix the disconnect between fitness and function.

Test your movement quality regularly. Perform deep bodyweight squats, single leg balances, and overhead reaching patterns. These reveal compensations that strength and cardio hide.

Add dedicated mobility work for ankles, hips, and thoracic spine. Spend 10 minutes daily working on these areas with specific drills. This is not stretching but active movement through full ranges.

Include exercises that challenge stability in varied positions. Goblet squats, Turkish getups, and single leg deadlifts force your body to move well rather than just move weight.

Train movements instead of just muscles. Focus on quality patterns before adding intensity. Your body needs to learn proper mechanics.

The goal is not to stop running or lifting weights.

These activities remain valuable for fitness. But they cannot be your only form of physical training if you want to move well throughout your life.

Layer in movement quality work. This creates a body that is both fit and functional. You develop the capacity to handle any physical demand without compensation patterns.

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3 Tips for What to Do if You Feel Like You Are Catching a Cold

Early intervention can significantly reduce how long you feel sick or prevent illness entirely.

1. Increase your sleep immediately

   1. Aim for at least 9 hours of sleep per night as soon as you notice symptoms.

   2. Your immune system does most of its repair work during sleep. Extra sleep gives your body more time to fight off the infection before it takes hold.

   3. Even one night of extended sleep can make the difference between getting fully sick or recovering quickly.
      
      

2. Reduce training intensity dramatically

   1. Cut your workout intensity by at least 50 percent or skip training entirely for a few days.

   2. Heavy training suppresses your immune system temporarily. When you are fighting off illness, this makes you more vulnerable.

   3. Light movement like walking is fine. But avoid anything that elevates your heart rate significantly until you feel better.
      
      

3. Load up on zinc and vitamin C early

   1. Take zinc lozenges and vitamin C within the first 24 hours of noticing symptoms.

   2. Research shows these supplements work best when taken immediately at symptom onset.

   3. Starting them after you are already sick provides minimal benefit.

   4. The zinc should be in lozenge form that dissolves slowly in your mouth for best absorption.

Grilled Romanesco Lamb Recipe (makes 4 servings)

Spatchcock chicken cooks faster and more evenly than a whole bird. This smoked version delivers incredible flavor with great macros.

I make this every weekend when the weather is nice. The leftovers are perfect for meal prep throughout the week.

This recipe was created in 2 minutes with the BusyBody App. Click the button for free access to the app.

Macros per Serving

• Total Calories: 340 kcal

• Protein: 38 g

• Carbohydrates: 4 g

• Sugars: 1 g

• Fat: 18 g

The Ingredients

• 800g lamb leg, butterflied

• 6 cloves garlic, minced

• 3 tablespoons fresh rosemary, chopped

• Zest of 2 lemons

• Juice of 1 lemon

• 3 tablespoons olive oil

• 2 teaspoons sea salt

• 1 teaspoon black pepper

• 1 teaspoon red pepper flakes

• 2 tablespoons red wine vinegar

The Instructions

• Combine garlic, rosemary, lemon zest, lemon juice, olive oil, salt, pepper, red pepper flakes, and vinegar in a bowl to create the marinade.

• Place the butterflied lamb in a large dish or bag. Pour the marinade over the lamb, making sure it coats all surfaces.

• Marinate for at least 4 hours or overnight in the refrigerator. The longer marination creates more flavor.

• Remove the lamb from the fridge 30 minutes before grilling to bring it to room temperature.

• Preheat your grill to high heat, around 230 to 260 degrees.

• Grill the lamb for 6 to 8 minutes per side for medium rare, depending on thickness. Use a meat thermometer to check for 135 degrees internal temperature.

• The lamb will continue cooking after you remove it from the grill, so take it off a few degrees before your target temperature.

• Let the lamb rest for 10 minutes before slicing. This allows the juices to redistribute.

• Slice against the grain into thin strips for maximum tenderness.

  Serve with extra lemon wedges and fresh rosemary.

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