A tiny habit to get you started

Photo by MIL-TECH PHARMA LTD on Unsplash

Looking for a simple but effective way to take advantage of your daily routine to become fitter and healthier? Give this a try.

Step 1: Identify a simple exercise that you would like to do more of and which does not require special equipment. I chose the push-up.

Step 2: Find a habit to which to “anchor” the exercise. This prompt should be something you do throughout the day. I use my visits to the toilet as my prompt.

Step 3: Perform the exercise immediately after completing the prompt. Start with something manageable, even if it is 1 repetition.


A step into modernity for Japanese anime

Arfrak, CC BY-SA 4.0 <https://creativecommons.org/licenses/by-sa/4.0>, via Wikimedia Commons

Jujutsu Kaisen, now streaming on Netflix (in selected countries) as well as Crunchyroll (in the US), has brought a breath of fresh air to the world of Japanese anime.

On the surface, Jujutsu Kaisen is yet another iteration of the supernatural cum action genre in the mold of Bleach, Naruto Shippuden, One Piece, and the more recent Demon Slayer. We follow the journey of a lovable scamp with a heart of gold as he comes to terms with the special powers that he — the main protagonist is invariably male in this genre — unexpectedly acquires. He and the rest…

Findings on chrononutrition from a study in Japan

How important is when we eat our food compared to what we eat and how much we eat?

It is the question chrononutrition is seeking to answer.

An emerging field in nutritional science, chrononutrition studies the link between nutrition and the circadian rhythm. The circadian rhythm, as you might know, regulates major bodily functions such as sleep, hormone function, digestion, and metabolism.

Much work still needs to be done to definitively prove chrononutrition’s hypotheses. There are also many questions about the underlying mechanisms that drive the links between the circadian rhythm, nutrition, and metabolism.

Nevertheless, many of chrononutrition’s studies suggest…

Awaken the body, feed the mind, and nourish the soul

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How many times a day do you catch yourself saying, “I really should stop doing that” or “I wish I could do more of that”?

Most of the behavior in our daily lives are habits. They are reflexive actions that we perform with little forethought or deliberation. This is especially true of habits that contribute to poor health, such as sedentary behavior or snacking on junk food.

Most of us make well-intentioned endeavors to change for the better. Witness the explosion of health-related new year resolutions every January. …

A simple habit to restore your body’s flexibility and elasticity

My dog understands self-care better than I.

He performs the same stretching routine before hopping off the bed every morning. There is the downward dog to stretch out his posterior chain. Next, he yawns a big, gaping yawn to release tension from his face and jaws. Finally, he gives his entire body a few good shakes, preparing his limbs for dynamic motion. And with that, he is ready.

I tried a few different options to introduce stretching into my morning routine. The body is much too cold and stiff to oblige with attempts at yoga. Walking the dog did not…

Every quote in the montage

The revamped opening credits of episode 6 of Loki (“For All Time, Always”) took me by surprise.

The montage features some of the most memorable sound-bites from the Marvel Cinematic Universe (MCU) interspersed with some real-world quotes. It is a fitting tribute not only to how far the MCU has come but to the journey that our protagonist Loki has traveled. Loki evolved from a classic villain with ambitions of world domination to a sympathetic anti-hero, before dying a reformed hero. …

Implications of a study involving older adults in Japan

Photo by Philippe Leone on Unsplash

Is there a better super-aging country than Japan?

Japan has the highest rate of centenarians in the world, with 0.06% of the population more than 100 years old. Okinawa Prefecture is one of the most prominent blue zones, where longevity is associated with concepts such as “ikigai” (our purpose in life) and “moai” (our lifelong circle of friends).

Older adults in Japan, defined as those 60 and older, tend to remain active.

The hard part begins now

After taking a rather leisurely six months to prepare, I finally took — and passed — the American Council on Exercise’s (ACE) exam to be a Certified Personal Trainer (CPT) last week.

My background is in diplomacy and international relations, so the shift to health and fitness represents a rather curious pivot. However, the process was a timely reminder that my greatest interest in life has always been to acquire and apply new knowledge. I enjoyed the journey immensely and cannot wait to start my new career.

In the meantime, I am taking some time to reflect on what I…

Why it’s time to make rowing part of your fitness regimen

Photo by Victor Freitas on Unsplash

The rowing machine is one of the least-used pieces of equipment in my gym. When it comes to cardiorespiratory exercise, most people seem to gravitate toward treadmills and stationary bikes.

This is a pity, as indoor rowing confers rather unique health and fitness benefits. It combines both cardiorespiratory and strength training. It is low impact and therefore suitable for almost everyone. It is highly customizable to your fitness goals. Most importantly, rowing is fun!



Rowing is a full-body exercise, distinguishing it from other forms of cardiorespiratory exercise such as running or cycling.

Rowing enlists the major muscle groups of the…


Moral perils of working for an authoritarian system

Disclaimer: This article contains spoilers about Disney+’s Loki, in particular Episode 4 (“The Nexus Event”).

Ethan C. Wright

Certified Personal Trainer. Reflections on mid-life, health, fitness, and the life-changing magic of dogs. https://medium.com/ergometer

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