Stairway to Heaven

Motivator, lower body stretches

PAX performed 3, 20-rep exercises (merkins, LBCs, airsquats) before taking to the stairs. After completing the flights, we did a 60-second wall sit and mosied back to repeat it all. @Focker got a full 4 rounds in as stairmaster…. might have been related to him releasing his body weight in air during warmups?

LBC variety show x25 reps ea. Flat leg crunches, knees up crunches, knees in the air crunches, heels to Heaven crunches.

2-Minute plank: Focker called the changes in position from high-low-chatarunga-low-high-side to side.

I’ve been thinking about mental health a lot lately. Mental health concerns are prevalent in my family and I think a lot more present in most of our lives. One great step towards improving mental health day by day, is the process of focusing on the four happy hormones

• Endorphins are released through exercise. Great job men! By completing the workout this morning you have already helped boost endorphins in your system today.
• Dopamine is the chemical released when we accomplish things. Even small tasks can help release dopamine. Focusing on small tasks, I typically create myself a list of things I’m going to do for the day. I check those things off the list to get that sweet sweet dopamine hit.
• Serotonin is the hormone gained through acts of kindness. Simply being nice to other people releases serotonin; smiling releases serotonin. Being the positive force in the room and finding the good in situations will help to make this one more prolific in your life.
• Oxytocin- physical touch. Studies show that a hug lasting 20 seconds releases quite a bit of oxytocin. This one is also known as the bonding chemical. Hug your loved ones! Also, 20 seconds is a long time for a hug. It can be awkward at first, but it’s worth it.