Build Endurance With These Simple Changes
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 | | In today's edition, Joe shares: - How to Step Away From the Screen
- Can't Sleep? Read This.
- How Long Does 300 Burpees Take?
| | | | Spartans!
There's a reason I do what I do. Getting out into the world, meeting new folks, and helping change lives is one of the most rewarding parts of my job.
I have to admit that technology makes it easier to connect with people across the globe. But the deepest connections happen in person, face to face, without a screen in between.
Phones wield such power. One summer, at Camp Spartan, I decided to treat the kids to some ice cream because they were absolutely crushing every challenge I threw their way. After a week of lettuce, ice cream sounded like heaven to them.
Once I took the ice cream out, I threw an extra sweet treat in for them: they could have their phones for 30 minutes.
Half an hour later, the ice cream had all melted and I hadn't heard a peep from my campers who had spent days bonding over the tasks at hand.
Excessive screen exposure has been linked to obesity, poor sleep, depression, anxiety, and even impaired social skills. Blue light depletes melatonin levels, and the background activity can lead to distracted eating.
One of the most common questions I hear from parents is "how do I keep my kid off their phone?" Simple—lead by example.
Here's how I reduce screen time: - Prioritize non-screen meetings: Have a full day on Zoom? Pick up the phone and call someone. Or better yet, meet with them in person. Not only does this eliminate screen time, but it builds stronger bonds between coworkers and teams.
- Create screen-free spaces: Carve out non-negotiable time to decompress and connect with your friends and family in-person without distractions. The dinner table and the gym are great places to start.
- Do more: You know the saying about idle hands. Exercising, reading, cooking—hell, knitting—keeps your body and mind active.
- Track it: Nothing encourages keeping up your new habits like seeing your progress. Give yourself a reward (that's not more screen time) when you reach a milestone.
Here's to the hard way,
Joe | | | Can't Sleep? Go For a Run | We only lost an hour, but the time change can leave you feeling sluggish, irritable, and drained. The good news? More daylight makes it easier to get outside. And the best cure for restless nights is more movement. Here's why running can improve your sleep: - It stabilizes your mood: Running boosts endorphins and releases a chemical called norepinephrine, which helps you better respond to stress. This can leave you feeling less stressed, and able to get better quality sleep.
- It improves your deep sleep: Pounding pavement promotes more deep sleep, which is vital for clearing out toxins, consolidating memories, and repairing muscle, bone, and tissue damage.
- It counters the effects of poor sleep: Low quality rest is associated with heart disease, stroke, and cancer. Fortunately, running can help prevent these ailments, so even if you don't get an A+ night's rest, you're still doing your body a favor.
| | | You Ask, Joe Answers | Q: Hey Joe, How long does it take you to do 300 burpees?
- Paul S.
A: Hey Paul, the fastest ever for me was 18 minutes—though it might be more like 24-25 minutes these days. I challenged someone once to 15 minutes and they crushed it. That's the gold standard.
Aroo!
Question for Joe? Want to tell him what you think of The Hard Way? Email him at thehardway@spartan.com. | | | | They Said It | | "Take care of your body. It's the only place you have to live." | | – Jim Rohn | | | The Hard Way Podcast | | | "Everyone's hard is different. If it's hard for you, just go do it."
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