Joe Holder . Joe Holder . Joe Holder . Joe Holder . Joe Holder . Joe Holder .

Joe Holder

JOE
HOLDER
Teaches Fitness
and Wellness Fundamentals
 THE
THEPICTURE
PICTURE
OF HEALTH
OF HEALTH
Joe Holder is shaking up the fitness industry with his
practical and holistic wellness philosophies

It’s hardly news that the health in all aspects of your life. juices. “Growing up, I was always
and wellness industry is booming. “Once you understand yourself, fascinated that you could change the
Worldwide, it’s now worth more you come to understand the wellness human body if you just did certain
than $4.4 trillion, according to the practices necessary for a well-rounded things,” Joe remembers. “And I was
Global Wellness Institute. Even that self outside of fitness,” Joe says. “And always confused as to why people
astronomical figure probably doesn’t once you’re more aware of your body, weren’t doing it.”
surprise you. After all, there are so it makes you more aware of every- He found out the hard way while
many different ways to be well: bou- thing else you’re doing.” playing football at the University of
tique fitness classes, diet trends, Through his Instagram account, Pennsylvania. During his sophomore
mindfulness apps. his work with Nike, and his sessions year, Joe suffered an ankle injury and
But if those are working, why do as a private trainer, Joe’s program, was sidelined; the damage was phys-
we keep spending so much money? which he calls The Ocho System, has ical, but he was also emotionally de-
And, more to the point, why are so reached hundreds of thousands (if pleted. Joe says he was eating poorly,
many of our indicators of general not millions) of users. All of them— depressed. These things, in turn, hin-
wellness—diabetes, hypertension, including Joe’s venerable roster of dered his physical recovery. It gave
depression, anxiety—still trending private clients, which includes Bella him new insight into the way mind,
the wrong way? It stands to reason Hadid, Virgil Abloh, and Naomi body, and spirit hang together. And
that the ballooning wellness market Campbell—have other wellness op- he realized that in order to heal
isn’t a reflection of how healthy we tions. But they keep coming back to physically and emotionally—and
feel. Rather, it’s a testament to how Joe. Why? Because as they’ve stay that way—he needed to change
desperate we are to feel better. learned, and as you’ll learn, Joe’s his lifestyle.
Enter Joe Holder: a three-time program doesn’t just focus on feeling Wellness, for Joe, became a matter
marathoner, private fitness coach, and looking better. It also aims to of autonomy: keeping himself well
Nike Master Trainer, and GQ colum- help you be better. through a 360-degree health proto-
nist. His approach to health and The value of this is self-evident, col—everything from his diet to his
wellness is both more basic and and it goes beyond dollars and cents. mental resilience—allowed him the
more holistic than wild-hare cleans- Joe knows from experience. He was freedom to flourish in the world. He
es and far-flung retreats. It is, pure introduced to health and wellness at saw the power of focused and delib-
and simple, a physical education— a young age. His father, a licensed erate practice. “That’s when it
you know, what high school gym M.D., practiced a forward-looking, clicked,” he says. “I looked around
class was supposed to give you. By integrative approach to health at a and realized people work on every-
learning more about health—specifi- clinic attached to the family’s home. thing but themselves.”
cally fitness, nutrition, and mental His mother preached the power of So, after graduating, he zeroed in on
strategies in this class—Joe empow- nutrient-dense food, experimenting this concept of healthy living and how
ers you to better understand your with growing her own wheatgrass, it might benefit others. He used expe-
body so you can feel and live better composting, and making her own rience as the basis for his personal

1
 Joe Holder . Joe Holder . Joe Holder . Joe Holder . Joe Holder . Joe Holder

This program is not intended to diagnose or treat any medical condition. As always, consult your
physician or other healthcare provider before starting any nutritional or exercise program.

wellness philosophy, The Ocho Sys- when the world goes sideways, workout regimen; it’s about finding
tem: One Can Help Others (Others you’re equipped to handle the stress. the routine that gives you a fuller life.
Can Help One). In Joe’s eyes, the ide- So you have the energy to invest in Unlike other trainers, Joe believes
ology is simple: We’re all connected. your career, your relationships, your that fitness shouldn’t be the most im-
What each of us does affects anoth- community. In the simplest terms, portant thing in your life. “Living—
er. But in order to give to one anoth- Joe wants you to feel good in order to and enjoying it—is the most import-
er, we need to have dominion over do good. (Trust: The looking-good ant thing in your life,” he says.
our physical bodies. part will follow, too.) In the age of infinite wellness op-
Because your physical fitness— “I don’t want people to have well- tions, The Ocho System is an un-
how you feel—bleeds into every oth- ness strategies just to simply do qualified success. But there’s still
er part of your life. This doesn’t more wellness,” he says. “I want peo- work to be done. Joe believes that
mean you need to run a marathon, ple to have freedom.” wellness can’t be a luxury—we can’t
flip a monster-truck tire, or have a That all sounds great, but what if be well until everyone is well. That
six-pack. It’s about finding joy in physical fitness feels intimidating to starts here, in this class, by taking
movement, feeling good when you you? What if working out isn’t neces- control of your well-being so that
wake up in the morning, eating and sarily “your thing”? Fear not. Joe’s ap- you can fight for the well-being of
exercising in a way that allows you to proach is designed to help anybody your friends, family, and community.
live functionally in the world. So you who’s “looking to start their health Joe’s the master, but he hopes you’ll
can run to catch the bus or take the journey, wherever they are.” It’s not be the trainer, for yourself and for
stairs to your fifth-floor walk-up. So about having the “right” body, diet, or others. Let’s get started.

2
3
 THE SURPRISING
THE SURPRISING
HISTORY
HISTORY
OF
OFSELF-CARE
SELF-CARE
The roots of the movement go way beyond bubble baths

You can’t get very far into the world it was intended as a form of physical it is self-preservation, and that is an
of wellness without coming across and mental rejuvenation. act of political warfare.”
the term “self-care,” the catch-all During the 1960s, ’70s, and ’80s, Which is to say, the fraughtness of
phrase for any practice or activity this idea morphed into a much more our current self-care landscape is a
that helps someone feel better. Tak- ardently political (and radical) idea. recent phenomena. In many ways,
ing a hot bath, curling up with a Building on the existing notion of the practice now serves to highlight
book, or doing restorative yoga poses necessary restoration, self-care be- the same inequities it was meant to
on a cold, gray day? That’s self-care. came a cornerstone of activism and subvert; indulgence is a relative con-
De-puffing your face with a pricey the fight for equality. As the Civil cept, and the opportunity to conflate
jade roller? Self-care. Bingeing shows Rights and Women’s Liberation “want” with “need” isn’t given to ev-
on Netflix while eating pints of ice movements gained momentum, they erybody. All of this has been warped
cream after a breakup? Sure, why laid bare the oppressions that rele- by the normalization of pseudosci-
not, #selfcare. The term applies to gated people of color and women to ence, personal and corporate brand-
everything and nothing. the margins of society: lack of access ing, and the performative nature of
It’s a far cry from Socrates’s fasci- to education, health care, jobs, and social media.
nation with a well-lived life. (We must adequate housing, among other sys- It’s difficult to rectify the problem
know and take care of ourselves, the temic exclusions. because, paradoxically, there’s no
ancient philosopher thought, in order Disenfranchisement caused physi- right way to do self-care, and estab-
to aspire to a more virtuous life.) And cal, emotional, and mental harm. In lishing definitions might alienate
it’s even further from the term’s mod- this context, taking care of oneself be- those who are hurting the most. (Af-
ern emergence in the 20th century. In came an act of revolution. The Black ter all, definitions are created by
her essay “A History of Self-Care,” Panther Party, for example, was heav- those with the power to do so.) But
culture writer Aisha Harris explains ily involved in wellness, folding health knowing the history of self-care can
how the expression was, essentially, activism into its agenda; the group fa- ensure that your version remains
medical jargon—used by doctors to mously established free health clinics grounded in its communal roots.
describe productive habits or practic- and community breakfast programs Which is where self-care converg-
es for patients suffering from mental to feed children. Self-care was a way es with The Ocho System. Both are
health issues. Later on, according to for marginalized communities to ad- meant to provide autonomy to peo-
Harris, “self-care” was prescribed as dress health in a society that actively ple so that they can, in turn, find
a way to combat the effects of trau- oppressed Black people’s basic needs. ways to share that autonomy with
matic stress experienced by social It was a vehicle for reclaiming agency others who don’t have it. “The ulti-
workers, first responders, and care- that was stolen (or never offered in mate wellness is making your com-
givers—people whose jobs were the first place). For some, it became munity better,” says Joe. Taking care
emotionally taxing and who would a means of survival. As the feminist of ourselves can enable us to take
benefit, the thinking went, from a poet Audre Lorde wrote in 1988: “Car- care of others, too. And what could
recharge. In its most nascent form, ing for myself is not self-indulgence, be better self-care than that?

4
 BOOKS
WHAT’S ON JOE’S
BOOKSHELF?

OOKS BO
Resources for fueling your body and your mind

mind . mind

. mind . mind . mind . mind

Going to Pieces Without
Falling Apart

BOOKS
BY MARK EPSTEIN

One of New York’s leading private-

practice psychiatrists challenges our
common beliefs about ego satisfaction
and material consumption. Through his
own experiences, and those of his pa-
tients, he offers “a Buddhist perspective
on wholeness within the framework
of a Western understanding of self.”

OOKS BO The War of Art

BOOKS
BY STEVEN PRESSFIELD

Pressfield attempted (and failed) on

mind . mind . mind . mind

three occasions to write a novel before

penning his hit sports fiction book The
Legend of Bagger Vance. He breaks
down the self-sabotages—fear, doubt,
procrastination, and perfectionism, col-
lectively called the Resistance—that
prevent us from doing our work and,
moreover, succeeding.

mind . mind .

5
S BOOKS
mind . mind .

mind . mind . mind . mind

Finding Flow
BY MIHALY CSIKSZENTMIHALYI

Basing his studies on thousands of people, Csikszentmi-

halyi argues that we’re happiest when we challenge our-

OOKS
selves with tasks that demand skill and commitment—and
are pursued for our own pleasure. (Think: playing piano.)
These activities beget complete engagement and, in turn,
effortless concentration and enjoyment—a psychological
state that the author calls flow.

body . body . body . body

body . body .

S BOOKS
Starting Strength
BY MARK RIPPETOE

The go-to modern text for basic

strength training, written by the longtime
competitive powerlifter and athletic
coach. Focusing on barbells, the book
takes a simple and practical approach
that focuses on accessibility. Young and
old, male and female, newbies and veter-

OOKS
ans—the info here is for everybody.

PreHab Exercise Book for

S BOOKS
Runners
BY MICHAEL ROSENGART
body . body . body . body .

Prehabilitation is exactly as it sounds: the

deliberate practice of training exercises
that counter repetitive stressors to im-
prove mobility, restoring “biomechanical
integrity.” Rosengart’s expertise is
self-evident: He used this PreHab pro-
gram to bounce back after breaking his
leg and rupturing his Achilles (twice).

body . body

6
 HONING
HONING YOUR
YOUR
BIOMOTOR
BIOMOTOR SKILLS
SKILLS
Joe talks about why you should group your workouts by theme
(instead of trying to do the “right” moves)

Here’s a question I get often: What ex- You might be thinking: “How does ance more your thing? You can run,
ercises should I be doing? Or: What are this apply to me? I don’t play a row, or even hit a stationary bike.
the “right” moves for a workout? I un- sport.” Well, you’re still an athlete. Trying to be more flexible? Create a
derstand the question, and I could It’s just that your sport is life. How personal stretching protocol, or start
certainly give you some basic moves you want to live will determine what a yoga practice. From there, you can
that are widely useful no matter your themes you’ll focus on and, in turn, focus on finding the best moves
fitness goals (like, say, the push-up). what moves you do. It always comes within each category while also find-
Ultimately, though, prescribing you a back to autonomy: Knowing these ing disciplines you enjoy. There
set of moves is limiting. themes allows you to design a pro- might be moves you didn’t even
I want to help you create a frame- gram that helps you flourish instead know about that help you get better
work for implementation rather than of doing a workout because you’ve at the activities you prefer—like yoga
just telling you what moves to imple- been told it’s “the best” one to do. or running—while also helping you
ment. Why? Because then you can ex- Even if you’re an active person but feel better in everyday life.
periment, figure out what works for you didn’t know about these themes, The point here is for you to under-
you and your goals, and maybe even chances are you’ve been working on stand the themes you want to work
discover some moves you otherwise them anyway. If you’re a runner, instead of the “right” move or exer-
might not have tried. So, instead of you’ve been hitting endurance and co- cise. Long, steady pace runs are not
thinking in terms of what moves to ordination. If you do yoga, that’s flexi- the “right” option if you’re someone
do, I like to think in terms of workout bility, coordination, and a touch of who primarily wants to work on
“themes.” Even though moves aren’t strength. Lifting weights, depending strength. Maxing out your bench
universally applicable—what you use on how you do it, is a combination of press is not the “right” move if you’re
will depend on your goals, skills, and strength, endurance, and coordination. someone who wants to work on en-
limitations—everyone needs to focus Regardless of the workout, it involves durance. If you don’t zoom out to
on the same relative themes for biomotor skills. What changes is know what you want to improve
health. Those are the five biomotor which skills are emphasized and in from a physiological perspective,
attributes: strength, speed, endur- what amounts. When you throw out specific moves will do no good.
ance, flexibility, and coordination. the name of the exercises you’re doing, Lastly, it doesn’t always have to be
These biomotor abilities are the you realize that all moves are com- about performance or goals. Focus on
basis of any athlete’s skills, and you posed of these different themes. And finding things you like or want to ex-
can combine them to create “hybrid” now that you know these themes, you plore. Sustainable success is not al-
attributes. For instance, strength can figure out which workouts are best ways connected to goals—instead it’s
plus flexibility plus coordination cre- for your goals. connected to how you feel while
ates mobility. Speed plus coordina- Want to get stronger? Lift weights, you’re working out. I want you to find
tion results in agility. Depending on or do super-controlled body-weight the joy in movement. When you un-
their sport, athletes will implement a training (where you’re maximizing derstand that there is more than one
training program that allows them to your muscles’ time under tension). way to reach your goals, a whole
focus on the biomotor attributes Want to focus on speed? Go outside world of exercise opens up. Have fun,
they most need to improve. and sprint, or do intervals. Is endur- and have health.

7
8
HIIT

Mobility Training

Strength Training

9
WORKING
WORKING Get

OUT
Moving
OUT EXTRA EXERCISES
TO ADD TO YOUR

WITH JOE
WITH JOE
ARSENAL

MOBILITY
Remember, Joe wants you to
get used to moving your joints,
A four-week plan to get your keeping your muscles limber,
wellness journey rolling and moving through ranges of
motion with proper control. The
activities below can help you
achieve that, whether you do
them on your own or with the
guidance of an app.

Yoga
Pilates
Stretching class
 obility-focused strength
M
week 1 week 2 week 3 week 4 class
CONDITIONING MOBILITY STRENGTH AGILITY

HIIT MOBILITY STRENGTH HIIT

DAY 1
(MasterClass) (MasterClass) (MasterClass) (MasterClass) AGILITY
The activities you engage in here
should include lateral or multidi-
mensional movements with a re-
MOBILITY STRENGTH Exercise Exercise active component of sorts—a
DAY 2
(MasterClass) (MasterClass) Snack Snack sport might be your best bet, but
there’s plenty to choose from.

 laying a sport (tennis,

P
Exercise Exercise MOBILITY HIIT soccer, basketball, etc.)
DAY 3
Snack Snack (MasterClass) (MasterClass)
HIIT
Plyometrics

DAY 4 OFF OFF OFF OFF

ENDURANCE
These exercises focus on your
cardiovascular system. Luckily,
STRENGTH MOBILITY STRENGTH MOBILITY
DAY 5 most workouts focus on this, so
(MasterClass) (MasterClass) (MasterClass) (MasterClass)
try some of the ideas below or
feel free to experiment and find
ones you enjoy.
Endurance Any workout Agility
Exercise  unning, jogging,
R
DAY 6 workout of your choice workout
Snack walking
(see box, right) (see box, right (see box, right)
Jumping rope

Mobility Circuit training

DAY 7 OFF workout OFF OFF Spin class, elliptical, rower
(see box, right)

10
SHORT
SHORTAND
AND SWEET
SWEET
Diving deeper into the idea of exercise snacks

The scenario: You’ve got a brief win- can actually be just as effective (or have to be rigorously scheduled or
dow of time—say, 10 or 20 min- even more effective) at lowering blood dressed in expensive athletic shoes.
utes—between meetings, appoint- sugar—one of the biological markers Walking up the stairs in your build-
ments, picking up the kids. Should of your body’s health—than workouts ing can be a little snack. So can chas-
you nap? Blast through emails? of longer duration. Translation: The ing your kids around the playground.
Scroll mindlessly on your phone? All “snack” works. The point is finding joy in your body,
fine options. But you could spend It also solves a couple of prob- which is made to move. As Joe says:
that time moving your body instead. lems. First, for the example that Joe Make movement a movement.
Yes, less than 30 minutes, you actu- provides in the box on the right, you
ally can get a good exercise sesh in, don’t need a gym or any equipment;
strength snack .
which research has shown can be you only need your body and a little

strength snack . strength snack . strength snack

beneficial to your health: 15 minutes floor space. Second, these snacks are
of exercise done five days a week conveniently sized to counteract any
meets the American Heart Associa- sort of inconvenience. Overslept by Example
tion's recommendation of 75 minutes 30 minutes and missed your hour- Strength
per week of vigorous aerobic activity. long yoga class? Well, you’ve still got Snack
In our culture, we’ve come to be- 30 minutes. Got 15 minutes after
lieve that workouts only count if they your 2 p.m. meeting? There’s a snack  upported push-up
S
are lengthy or difficult. And some- for that. Joe has been known to get (10 reps)
times they have to be; if you’re train- in an exercise snack at night (to help  lank to shoulder tap
P
ing for a marathon or a boxing him get ready for bed), in a hotel af- (20 reps)
match, you’re going to need that ter speaking at a conference all day,  everse lunge to
R
performance-level endurance. But and even in the airport. knee drive (10 reps
for those of us who are simply look- The exercise snack is also a great both sides, 20 reps
ing to bolster our overall health, we example of how Joe’s holistic philoso- total)
don’t need to kill ourselves to see phy goes beyond the physical and  unge isometric
L
benefits. Strengthening your cardio- how your wellness doesn’t stop when holds (20 seconds
both sides, 40 sec-
vascular system, building base-level the workout does. Let’s say you work
onds total)
strength, reducing stress, and im- out hard for an hour or an hour and a
proving sleep are more achievable half in the morning. By the time you  awn mower row
L
(15 reps both sides,
than you think. get to work, you’re exhausted; you 30 reps total)
Thus, Joe is a big proponent of the might not be able to focus in meetings
 epeat three times
R
exercise “snack”—smaller workouts or refuse the endless supply of M&Ms
through.
that you can do in 10 to 20 minutes to in the kitchen. Conversely, the exer-
achieve true health benefits. A long, cise snack can stress your physical Download a few
of Joe’s favorite
intense workout isn’t always the best body without taxing you so much that exercise snack
option when you’re working on mo- it cuts into other parts of your day. videos on page 10.
bility or flexibility, or when your goal Lastly, the snack can help you un-
is longevity rather than outright per- derstand that we don’t have to take
formance. Shorter bursts of exercise working out so seriously. It doesn’t

11 
12
 term, this can help lower your resting popular high-intensity workouts is
pulse and blood pressure. It can also the 7-Minute Workout, an exercise
improve lung capacity and insulin re- routine that combines an array of
sistance and bolster overall cardio- aerobic and bodyweight exercises to
Burn vascular health. challenge your entire body in a short

Notice IT’S EFFICIENT. Many high-

amount of time. Perform each exer-
cise for 30 seconds, followed by a
intensity workouts naturally incor- 15-second recovery period. Here are
A quick primer on High- porate a warm-up and cool-down, a few moves to get you started:
Intensity Interval and they provide the recovery peri-
Training, otherwise ods required to successfully build Jumping jacks
known as HIIT muscle and lung capacity. Static wall sit
 ush-ups (or, if you want a greater
P
THE WORKOUTS ARE RELATIVELY challenge, burpees)
SHORT. A high-intensity training  runches or sit-ups
C
HIIT stands for high-intensity program packs a full-body workout  unning up steps (or just
R
stepping up onto a chair)
interval training. This type of train- into a short amount of time so that
 quats
S
ing emphasizes short bursts of physical activity doesn’t have to take
 riceps dips on a chair
T
high-intensity exercise interspersed a back seat in your busy day.
 lank
P
with short recovery periods. HIIT
 igh-step running in place
H
training sessions are shorter and IT REQUIRES MINIMAL EQUIPMENT.
 unges
L
more intense than moderate or Most HIIT exercisers use little to no
 ush-up and rotation
P
low-intensity exercises (jogging, equipment in their high-intensity
 ide planks
S
cycling, etc.), wherein you’re work- workouts. They use bodyweight ex-
 ountain climbers
M
ing out for an extended amount of ercises for strength training and use
time with little to no variation in various running and jumping activi-
intensity. HIIT sessions offer several ties for aerobic activity. Try to maintain a rotation of cardio
notable benefits: and strength training in your HIIT
How to Do a HIIT Workout workouts. If you find the workout to
IT RAPIDLY ELEVATES THE HEART There are many ways to customize a be too easy, increase the length of
RATE. Intense exercises provide a HIIT workout to fit your fitness level each interval to 45 seconds or even
great cardio workout. Over the long and athletic goals. One of the most a full minute.

13 
 PEAK
PEAK
PERFORMANCE
PERFORMANCE
Familiarize yourself with supercompensation theory

In sports science, supercompensa- 1. TRAINING LOAD. All athletes begin mance level increases due to techni-
tion theory asserts that an athlete a training program at their own cal as well as physical improvements.
who pairs their training load with unique fitness level. A good training Supercompensation lasts for up to a
the proper recovery time will not program has hard training sessions, week before your body moves on to
only return to their performance but if your training load is too high, the next phase of the training cycle.
base-level but will develop the ca- your body will struggle to return to a Common signs of supercompensa-
pacity for a higher level of perfor- state of homeostasis (your fitness tion include an increase in athletic
mance. (This was first described by baseline), and you will actually get performance, a decrease in your rest-
Russian scientist Nikolai N. Yakov- worse. On the other hand, if your ing and training heart rate, and an in-
lev and is a foundational theory training load is too easy, your body crease in energy.
within training.) won’t adapt and grow stronger. This
Within the standard training cy- will likely result in a plateau. 4. DETRAINING. The detraining
cle, the period of supercompensa- phase—when you start to exit the
tion is when an athlete becomes ca- 2. RECOVERY PERIOD. In order to supercompensation phase—is your
pable of performing at a higher level reach the supercompensation period body’s natural response to the super-
the next time they train. The biomo- of the training cycle, it’s crucial to compensation effect. However, you
tor skill you’re training—say, completely recover from your train- don’t want this to become a compo-
strength vs. endurance—will affect ing stimuli. If you begin your next nent of “reversibility,” or what hap-
when exactly the supercompensa- workout too quickly after a hard pens when you rest for too long and
tion effect occurs, but your body is training session, your body may fail reduce (or even cancel out) all the
improving constantly; the better to supercompensate due to inade- benefits you’ve seen from the effort
you can time periods of activity, quate recovery. This can lead to fa- you’ve put in. So rest if needed but
rest, and recovery, the more quickly tigue and a chronic decline in your not for too long.
you can utilize these supercompen- performance level.
sation moments. In a good training program,
Athletic training boils down to 3. SUPERCOMPENSATION. A suit- supercompensation serves as a
how and when you apply stress to able training load and recovery peri- checkpoint in your training cycle
your body (training stimulus) and od provide the conditions necessary that you can aim to hit as you prog-
the degree of stress you apply to for your body to enter the supercom- ress. It’s also a time when you can
your body (training load). Applying pensation window. In the supercom- push yourself harder, which in turn
the right amount of training stress pensation window, your body re- allows you to utilize the benefits
to your body then recovering over sponds to prior training stimuli by of improved fitness in order to in-
the ideal time period results in su- growing stronger in order to handle crease your overall health after the
percompensation. To understand future stress. When your body is in supercompensation effect eventual-
the supercompensation process, it’s the supercompensation phase, you ly wanes. Just remember: Your body
essential to comprehend all four ele- may start to feel stronger, faster, won’t supercompensate after every
ments of the training cycle. more agile, etc. Your baseline perfor- training session.

14
 MYTH M MYTH BUSTER
When it comes to health and wellness, everyone’s an armchair expert. We’re inundated by shills
claiming they’ve found the most effective diet, or the best workout, or the one trick to finally getting a

USTER B
good night’s sleep (if you need help in that last area, consider taking Matthew Walker's MasterClass on
the science of sleep). The truth—the real truth—is that health and wellness are highly personal. Still,
some pervasive myths are flat-out harmful to everyone because they promote an activity,
practice, or mindset that’s antithetical to living healthy and feeling great. Let’s dispel a few
common misnomers, and hopefully they’ll disappear for good.

MYTH M
The Myth: The reason you’re not getting enough
done? You just aren’t trying hard enough.

The Reality: If you study human behavior, as Joe does, you learn that motivation is notoriously fickle.
If you rely on willpower alone, you’re likely to fail. So design an environment that fosters success.
Don’t want to be on Instagram right when you wake up? Leave your phone in the living room. Want to
do yoga in the morning? Set out your mat and clothes the night before. You can also try habit stacking:

myth vs. reality

If you want to meditate, stack it onto something else you do every day, like brushing your teeth or

USTER B
your morning run. Trying hard is always good, but reducing the cognitive load it takes to complete
a task will likely go a long way toward helping you achieve your health goals.

. myth vs. reality . myth vs. reality . myth vs. reality

myth vs. reality . myth vs. reality . myth vs. reality

myth vs. reality .

The Myth: “Core” is just a fancy fitness term for “six-pack.”

MYTH M
The Reality: A strong core is key to having a healthy, mobile, functional body. But our cultural
obsession with rock-hard abs has left many of us vigorously doing crunches while neglecting other
parts of the core and its crucial auxiliary functions (for example, it’s critical for spine support and
posture). Think of your core as your entire torso, not just the front of your stomach—you have major
and minor core muscles that start at the base of the head and run all the way down to your pelvis. Minor
core muscles include the traps and lats in your upper back and shoulders and the glutes and hip
adductors in your legs. Dynamic moves, like sprinting or medicine ball work, and full-body exercises
that require you to stabilize your core, like squats, end up hitting your abs harder than you think.

15 
MYTH myth vs. reality . myth vs. reality . myth vs. reality

. myth vs. reality

The Myth: The more you sweat, the better the workout.

BUSTER
The Reality: Using intensity as the yardstick for a good workout is not a bad thing, but always
maxing out on intensity is not the best strategy. What you need will depend on how you’re feeling
on a given day and what your health and fitness goals are long-term. For adults age 18 to 64,
the CDC recommends 150 minutes a week of activity at a moderate intensity, like brisk walking,
plus two days of “activities that strengthen muscles.” Nowhere in there does it say “go so hard for
the next 120 minutes that you can’t lift your arms tomorrow morning.” Work smarter, not harder.

MYTH
. myth vs. reality . myth vs. reality . myth vs. reality
myth vs. reality

The Myth: Recovery is good if you have the time.

But if you’re on a tight schedule? Skip it!

The Reality: Anything worth doing is worth overdoing. You’ve heard that, right? That’s often the
mindset we take with our workouts: We want to go harder for longer. To do that, we might sacrifice
sleeping or stretching. But when it comes to fitness, you only improve maximum output when

BUSTER
you have periods of rest. You build muscle when you sleep; stretching prevents injury. (For the
record: If you’re injured, you can’t work out.) This is true in other aspects of your life, too—like work.
Instead of working 12 hours nonstop, can you recharge and get that work done more quickly?

myth vs. reality . myth vs. reality . myth vs. reality

. myth vs. reality

MYTH
The Myth: Stay out of the sun if you want to live a long, healthy life.

The Reality: It’s important to practice safe sun—you don’t want to sit outside all day unprotected, so
use sunblock as needed. But the war on sunburns has stigmatized sunshine, which has important healthy
benefits. For one, Vitamin D, which can be absorbed by your body through sunlight, supports your immune
system, helps your body fight inflammation, and has been shown to regulate mood (sunshine may be
effective in staving off symptoms of depression). Exposure to sunlight also helps tune your circadian
rhythm—the 24-hour wake-sleep cycle that helps regulate your metabolic processes—which can in turn
improve your sleep. One way to offset jet lag after a long overnight flight: Get outside and get some sun.

16
 FITNESS
FITNESS
ON THE FLY
ON THE FLY
Five non-gyms where you can get in some quality movement

It’s not always possible to make it to Tracks Supermarkets

the gym. Sometimes you don’t have Odds are there’s one in your area, be The grocery store? Yes, the grocery
enough time. Sometimes you just it at the local park, high school, or store. This may not be your tradi-
feel like being outside. Sometimes recreation center. And the track isn’t tional workout, but Joe’s plan is
you don’t want to pay for a member- just for runners. Getting in a few meant to encourage you to think
ship. Whatever the reason, it’s best to sprints is a great way to improve beyond traditional workouts. When
have backup options, not just be- your body composition and your car- we’re so rigid about how and where
cause they give you more places for diovascular fitness. If you are a run- we work out, we lose all sense of
getting in regular workouts but be- ner, this is obviously the place to log play or fun. Next time you’re shop-
cause new spaces can encourage you some miles, but it also suits some ping for provisions, speed-walk
to move your body—and think about shorter runs at a faster tempo, which every other aisle (avoiding your
fitness—in a new way. Here are a can ultimately improve your fellow customers, of course). If that
handful of unconventional workout long-distance pace. sounds too claustrophobic, then
spots to try next time you decide to try it on alternate city blocks. A
skip the gym. Stairs workout should be about finding
In your apartment or at the office, the joy in movement. The good news
Parks train station, even an outdoor amphi- is you can do that anywhere.
Parks are spacious, meaning they’re theater—any set of stairs will do. Like
ideal for stretching or doing some running on a track, stairs are great for Hills
body-weight work on the grass. But short bursts of high-intensity work: As with stairs, no need to be picky
they’re also primo spaces for finding Run up, making sure your feet touch here. A street that slopes upward is a
stillness. Next time you find yourself in every step or every other step. You fine option. So is a sand dune. You
a park, take five to 15 minutes—with- can also try double hopping (using can do short, intense sprints to build
out your phone—to simply breathe both of your feet on each step). strength: Run uphill at a full speed
and observe. We can work our mental Catch your breath on the way back for 15 seconds, then walk back down.
strength in the same way we work our down. Set a timer for 10 to 15 min- Do that four more times, rest three to
physical strength. And just as there are utes, then see how many times you five minutes, then do it all again. Or
health benefits to being in motion, can go up and down, working you can work on endurance: Run up-
there are benefits to resting: studies through all three of the above varia- hill at a moderate pace for 60 to 90
have shown that it helps with creativi- tions and even adding some of your seconds, jog back down, and do that
ty and problem-solving. own. Make sure to rest as needed. four to nine more times.

17 
 5 Tips for Improving
Overall Recovery
Give It a Rest 1. HYDRATE CONSISTENTLY. In or-
der to build the proteins that make up
In praise of recovery muscle tissue and deliver nutrients to
your cells, your body needs plenty of
water. Make sure to drink consistent-
ly throughout the day. You can even
get some of your water through wa-
Getting regular exercise of course al- tivities that might help jumpstart ter-rich foods (watermelon, broccoli,
lows you to work out various muscle this recovery state (see small box) as and cucumber, to name a few).
groups, but it also helps to improve well as why rest days are a critical
your cardiovascular health and your component of wellness. You can also 2. EAT THE RIGHT KINDS OF FOOD
mental health. An optimal workout target different parts of your body FOR YOUR BODY. Food sensitivities
routine or training program also in- with recovery—joints, ligaments, are too prevalent to recommend
cludes a recovery process. muscles, and even the brain and ner- a catch-all diet for everyone, but
If you look up “recovery” as it vous system. As an example of how it’s safe to assume that eating a
pertains to athletics, you’ll find a you can target your recovery process, well-rounded diet tailored to your
neverending list of different defini- let’s take a look at how you might body has a major impact on your
tions. Here we’ll consider it in two tackle muscle recovery. recovery. Your brain needs healthy
ways: first as an action, and second, During a tough workout, you may fats, your muscles need protein,
as a state of being. push a muscle group to the point of and carbohydrates, when utilized
Recovery can—and, for the most near-failure (when you feel physical- properly, can be a crucial source of
part, is—always happening. Your ly unable to do another repetition) or fuel. The more you understand how
body gravitates toward balance and your cardiovascular system to a food works for you and your body,
seeks to return itself to homeostasis point of relative fatigue. This process the better you can feel and perform.
after periods of stress (like a work- temporarily damages muscle fibers,
out). This is what we call the para- but during your body's muscle recov- 3. LISTEN TO YOUR BODY AND
sympathetic state, or “rest and di- ery process, the tissue becomes PRACTICE MINDFULNESS. Under-
gest.” As an active participant in stronger than it was before, allowing standing the signs your body is giv-
your wellness journey, you can do a you to build muscle or increase ing you will go a long way towards
few things to get your body back to strength (depending on your goal). knowing when you should push
this recovery state while using par- If you want to improve your harder or take a step back. Mindful-
ticular protocols or actions. One way physical health and practice an ness and meditation practices go a
to do this is through active recovery overall healthy lifestyle, it’s import- long way when it comes to under-
(a light jog or stretch). ant to build recovery standing the feedback your body is
Another is mostly- time around your giving you while tapping into your
passive recovery, ACTIVE RECOVERY training sessions. parasympathetic state.
where there is an ex- Walking Overtraining can in-
ternal stimulus but Cycling hibit the protein syn- 4. UTILIZE FOAM ROLLERS. Try
you’re technically at Light jogging thesis needed for the foam rolling to help improve your
Yoga or stretching
rest (a massage, an muscle repair pro- ranges of motion while decreasing
Swimming
ice bath, a sauna). Foam rolling cess. Thus, when you DOMS, or Delayed Onset Muscle
Then there’s recovery challenge your full Soreness.
that’s fully passive, PASSIVE RECOVERY body with weight
like going to sleep— Massage training and resis- 5. GET ENOUGH SLEEP. A good
which might be the Sauna tance training, you night’s sleep is essential to muscular
Hot or ice bath
ultimate recovery must also build in recovery. Sleeping consistently—try
Cryotherapy
protocol. Float tank rest days to give your to shoot for at least seven hours per
It’s important for Sleeping muscles the time night—allows your body to rest and
you to know the ac- they need to rebuild. rejuvenate.

19 
 THEGOOD
THE GOOD
KIND
KINDOF
OF STRESS
STRESS
Not all stress is the kind that’ll have you tearing your hair out

The word stress usually describes a How Eustress Unfolds mental responses. While eustress
negative tension that you feel due to IN THREE STEPS is a gentle strain that motivates you
stressful events, but there’s another to work harder, distress is an over-
type of stress, called eustress, that 1. YOU ARE PRESENTED WITH A whelming strain that can demoti-
can positively influence your life. CHALLENGE. When this happens, vate and discourage you. Since
your body undergoes physiological there is no objective measure of
What Is Eustress? changes in the neuroendocrine sys- eustress or distress, some people
Eustress (a.k.a. positive stress or good tem to help you deal with the stress- can reframe a stressor that might
stress) is a response to a stressor that or—including releasing hormones typically cause distress into a
feels beneficial to the person experi- like adrenaline and cortisol. stressor that produces eustress
encing it, motivating them to rise to through stress-level exercises and
a particular challenge. Studies sur- 2. YOU WORK HARD TO RISE TO THE stress management.
rounding eustress are still in relative- CHALLENGE. Since the challenge
ly nascent stages, but it can still help feels conquerable, the difficulty mo- HEALTH EFFECTS. Eustress and dis-
you understand how to create a ben- tivates you to work hard rather than tress have different effects on the hu-
eficial response—cognitive compo- discouraging you. You may feel invig- man body. Eustress is associated
nent included—when you’re exposed orated to conquer the task. with positive feelings of hope, vigor,
to certain stressors (like a workout). and self-confidence, while short-
Eustress was first described by 3. YOU FEEL A SENSE OF ACHIEVE- term distress can bring on anxiety,
endocrinologist Hans Selye, a stress MENT. Ultimately, you complete withdrawal, burnout, and depressive
researcher who used the term to the challenge and feel a sense of behavior. Chronic distress (also
differentiate between positive and accomplishment. Your body returns known as chronic stress) can intro-
negative stress responses. Eustress to resting levels of adrenaline and duce more adverse health effects—
correlates with positive effects like cortisol. You feel proud that you ac- including clinical depression, diges-
life satisfaction and feelings of accom- complished something appropriately tive problems, heart disease, and
plishment, while distress, its counter- difficult, and you feel more secure in sleep issues.
part, is characterized by negativity, your sense of self-efficacy.
debilitation, or extreme discomfort. IMPORTANCE. Eustress is a vital
There are no objective measures What Is the Difference part of our emotional well-being—
for whether a stressor will be a source Between Eustress and it challenges us and helps us work
of eustress or distress, but we do Distress? hard to achieve goals. Over time,
know the perception of the challenge EUSTRESS AND DISTRESS ARE it can even improve your baseline
you’re facing affects what type of NUANCED RESPONSES TO STRESS ability to overcome difficult prob-
stress response you have. That is to THAT DIFFER IN A FEW KEY AREAS: lems. Conversely, distress has seri-
say, your mindset matters, so try to re- ous adverse effects on our emotion-
member that when tackling challeng- TYPE OF MENTAL STRAIN. Eustress al well-being, physical health, and
es or hardships. and distress can produce different mental health.

20
 FOOD FOR
FOOD FOR
THOUGHT
THOUGHT
Consider keeping these sensible (and nutritious) staples in your pantry

If health is wealth, then food is our up, which will keep you from un- helps dilate your blood vessels, which
basic currency. It not only fuels your dereating. Brazil nuts are an ex- improves your blood flow. This means
workouts; it can affect everything tremely potent source of selenium, lower blood pressure but also that nu-
from how you sleep to how well an essential mineral that our body trients and oxygen are more efficient-
your body circulates blood. Taking doesn’t produce naturally and that’s ly distributed to your muscles, allow-
control of your nutrition starts with been shown to prevent cell damage. ing you to work harder for longer
having a better awareness of what One nut has 175 percent of the rec- during your exercise sessions.
you’re eating and learning how best ommended daily intake (just stick to
to nourish your body. What should the serving size—about six nuts). If you want to do your
go in your pantry? To get started, immune system a favor...
here are a few of Joe’s favorite foods To improve your endur- GINGER
with surprising benefits. ance or cardiovascular
health... The truth is there’s no such thing as
For a snack on the go… BEETS AND DARK LEAFY GREENS an immune boost. But certain foods
BRAZIL NUTS can help keep your body’s defenses
Beets and dark leafy greens are rich in alert and ready, and ginger is one of
Nuts are super high in fat—which naturally occuring nitrates, which them. It’s been shown to help soothe
can be a good thing. Healthy fats are can be converted into nitric oxide. nausea, aid digestion, improve arthri-
beneficial for your heart and fill you And what does nitric oxide do? It tis, and stave off the common cold.

A Quick Body Mass Index (BMI)

is a value that estimates
How to Calculate Body Mass Index
There are two formulas you can use: one for English system
Guide to body fat based on a per- measurements (pounds/inches) and one for metric system
Calculating son’s weight and height. It
does not take into account
measurements (kilograms/meters).

Your Body a variety of external fac-

English BMI Metric BMI
Mass Index tors for overall health,
including muscle mass,
gender, age, or family w (lbs) w (kg)
history. BMI cannot deter- x 703
mine how healthy a per- h (in)2 h (m)2
son is overall.
W = Weight (in pounds) W = Weight (in kilograms)
H = Height (in inches) H = Height (in meters)

21 
PRO-TIP
Trying not to WHAT’S IN
overeat? Mind-
fully chew your
JOE’S PANTRY? SUPER-DUPER
FOODS
food. This might Hemp seeds
sound obvious, Frozen wild blueberries
but it’s easy to  MASH (canned sardines,
S
overlook. When Adaptogens are non-toxic
mackerel, anchovies,
you chew your salmon, or herring)
plants that can help improve
food, you pro-
Wild peanuts
your response to stress.
duce saliva con-
Coconut yogurt
Take a closer look at the
taining enzymes
that improve di- properties of one in
gestion, increas- particular: Ashwagandha
ing your body’s
chances of ab-
sorbing more nu-
The Bottom Line Ashwagandha is a member of the pepper family
Joe’s overall message here is to learn
that has been an important part of traditional
trients from
whatever you’re how to prepare food in way that fits into medicine, or Ayurveda, in India for thousands
eating. It also your schedule and allows you to reduce of years. Ashwagandha is the Sanskrit name for
means you’ll eat the amount of processed foods in your Withania somnifera, a fruiting plant in the
more slowly, diet. If possible, your pantry should look nightshade family that is also known as winter
which will keep more like a farmers’ market than a stan-
cherry. It produces small orange berries in pa-
you from overin- dard supermarket. If you’re buying
dulging and end- pre-packaged food (which is fine, some- pery husks like those of tomatillos. Although
ing up in those times we’re all too busy to meal prep), do ashwagandha berries are technically edible,
unproductive your best to make sure that the ingredi- they're not the most sought-after part of the
post-lunch food ents list is short, the first ingredient isn’t plant—that would be the dried root. Ashwa-
comas. sugar, and you stick to the serving size. gandha root contains natural steroids called
withanolides that have made the plant a staple
of Ayurvedic medicine for thousands of years.
Withanolides are similar in structure to chemi-
cals found in ginseng, which is why ashwa-
gandha is sometimes called “Indian ginseng.”
As an Ayurvedic herb in Indian medicine,
ashwagandha is considered a rasayana (reju-
venator) that relieves chronic stress, calms the
nervous system, and increases energy levels.
Withanolides have anti-inflammatory proper-
ties, and some animal studies show potential
positive effects of ashwagandha, but when it
comes to ashwagandha’s health benefits as an
adaptogen, there are few conclusive human
studies. Always consult a health care profes-
sional about potential side effects before tak-
ing ashwagandha powder or any other adapto-
genic supplements.
Ashwagandha root extract is sold in cap-
sules and tinctures, but its most popular form
is a powder. Powdered ashwagandha root is
traditionally mixed with ghee, honey, or water
and either ingested or applied topically to in-
flamed joints or as part of an Ayurvedic skin-
Try This care routine. To balance ashwagandha pow-
JOE’S RESILIENCY POTION: Add washed ginger and lemon peel der's earthy, bitter flavor, you can mix it into
to water, bring to a boil, and then reduce the heat and simmer for up sweet desserts, hot beverages, and smoothies.
to 1 hour. Drink up to 3 times a day (you can even refrigerate the left-
overs for later).

22
 GOOD
GOOD TO TO
THE LAST DROP
THE LAST DROP
Squeeze the most out of your wellness journey with
four of Joe’s favorite juice recipes

1. 3.

2.
4.

Joe’s secret to juicing is based on the idea that the juice PRO-TIPS
from fruits and vegetables is essentially supercharged wa-
ter. “I like to consider it the original Vitamin Water,” he
Wash your 1 . WATERMELON
fruits and vege-
says. “When we juice fruits and vegetables, we get access tables thorough- JUICE
to certain nutrients that are easily assimilated [in the ly to make sure
the produce INGREDIENTS
body].” He acknowledges that there can be drawbacks to 1 medium watermelon
is clean ahead
juicing—possible high sugar content, the breakdown of fi-
of juicing.
bers that bind certain beneficial compounds—which is POTENTIAL BENEFITS
why knowing how to juice and which fruits and vegetables Juicers usually Endurance, cardiovascular
to blend is key for achieving optimal results. fall into one of health
The juices you’ll find here are not the same as store- two categories:
masticating and WHY WATERMELON?
bought elixirs that have been sitting on a shelf for who Joe says: “Watermelon has a
centrifugal. Joe’s
knows how long. The health benefits and active com- favorite is the high citrulline, lycopene (carot-
pounds of fresh juice are much more pronounced than masticating type, enoid), and cucurbitacin E (trit-
those in bottled form. When it comes to Joe’s personal ar- which uses a erpenoid) content. Citrulline
senal of recipes, he likes to “break them down into general slow-rotating may lower blood pressure and
screw to press support cardiovascular health.
health versus performance,” he says. “Performance blends
juice out of your Lycopene and cucurbitacin E
might have a tad more sugar, but if you’re a high-function- account for much of water-
ingredients
ing athlete, that’s typically tolerated.” through a screen melon’s anti-inflammatory and
(versus the use antioxidant benefits. Water-
of spinning melon is also a great source of
blades in centrif- Vitamin C. Finally, watermelon
ugal juicers). A juice has been linked to exer-
masticating juic- cise benefits: It provides ener-
er will usually gy during exercise and raises
give you more antioxidant capacity in the
juice than a cen- bloodstream post-workout,
trifugal one. potentially reducing muscle
soreness.”

23 
O SMOOTHIE SMOOTHIE
2. CUCUMBER KALE
PINEAPPLE
SMOOTHIE SMOOTHIE
3. CELERY APPLE
GINGER LEMON
4. BEET
CARROT APPLE

P
INGREDIENTS INGREDIENTS INGREDIENTS

SMOOTHIE SMOOTHIE
2 cucumbers ½ to ¾ bunch celery 1 large beetroot
1 handful kale ½ apple 1 to 2 large carrots

SMOOTHIE SMOOTHIE
¼ pineapple 1 small knob ginger ½ to 1 apple
¼ to ½ lemon

SMOOTHIE SMOOTHIE
POTENTIAL BENEFITS POTENTIAL BENEFITS
Joint health, improving the body’s natural Cardiovascular longevity,
detoxification properties POTENTIAL BENEFITS athletic performance

SMOOTHIE SMOOTHIE
Anti-inflammatory benefits, antioxidants,
WHY CUCUMBER gut health WHY BEET CARROT APPLE?
KALE PINEAPPLE? Joe says: “Beets are a unique source of

SMOOTHIE SMOOTHIE
Joe says: “Cucumber has a rich nutrient WHY CELERY APPLE betalains, which have been shown to pro-
profile, including Vitamin K, magnesium, GINGER LEMON? vide antioxidant, anti-inflammatory, and
Joe says: “Celery juice can help replace

SMOOTHIE SMOOTHIE
potassium. It’s also low in sugar. Addition- detoxification support through mecha-
ally, it includes compounds that have po- electrolytes after a workout, and the pec- nisms that are different from other anti-
tential cardiovascular benefits and anti- tin-based polysaccharides provide di- oxidant-rich vegetables, with potential

SMOOTHIE SMOOTHIE
cancer effects. gestive-tract support. Celery may also for anticancer benefits. They’re also a
help lower blood pressure. great source of folate and manganese,
Kale is one of the best sources of lutein, a and they’ve been found to have cardio-

SMOOTHIE SMOOTHIE
nutrient known for its role in supporting The apple adds a bit of sweetness and vascular benefits (they’re nitrate-rich,
eye health. One big serving of kale can go has antioxidants, Vitamin C, and healthy which has been linked to improved blood
bacterial compounds that are linked to

SMOOTHIE SMOOTHIE
a long way to meeting your daily require- vessel health).
ments for Vitamins K, A, and C. improved gut health.
Carrots contain a ton of Vitamin A, and

SMOOTHIE SMOOTHIE
Similarly, big servings of pineapple do Ginger has been shown to relieve gastro- they’re known for their rich supply of
heavy lifting to meet the daily value of Vi- intestinal stress. It also contains potent the antioxidant nutrient beta-carotene.
tamin C. Pineapple contains a complex anti-inflammatory compounds called gin- Research notes the potential of carrots

SMOOTHIE SMOOTHIE
mixture of substances called bromelain, gerols, which may relieve pain and swell- for cardiovascular support.”
which has been linked to reduced inflam- ing associated with arthritis and muscular
discomfort. It’s also been shown to have

SMOOTHIE SMOOTHIE
mation, reduced blood coagulation, and BE AWARE
reduced growth of certain tumors. Pine- immune-boosting properties.
“In the U.S., 10 to 14 percent of adults may
apple is also an excellent source of man- experience beeturia, or reddening of

SMOOTHIE SMOOTHIE
ganese, an essential cofactor to a number Lemon juice can help you hit your daily
urine, from beet consumption. This is not
of enzymes important in energy produc- value of Vitamin C, a nutrient that’s a key
necessarily harmful but could be indica-
tion and antioxidant defenses.” player in the immune system. Along with
tive of issues with iron metabolism. Beets

SMOOTHIE SMOOTHIE
a unique phytonutrient profile, which in-
also have a high oxalate content, which
BE AWARE cludes limonoids, the Vitamin C in lemon
could have an adverse effect on those
may reduce oxidative damage, resulting

SMOOTHIE SMOOTHIE
“If you’re on blood thinners, don’t change with certain medical conditions (like oxa-
your Vitamin K intake without consulting in anticancer and anti-inflammatory ef-
late-containing kidney stones).”
your doctor. The juice from unripe pine- fects and contributing to a strong im-

SMOOTHIE SMOOTHIE
apples can induce vomiting.” mune system.”

BE AWARE

SMOOTHIE SMOOTHIE
“Lemon peels have a high oxalate con-
tent, which could have an adverse effect
on those who have certain medical con-

SMOOTHIE SMOOTHIE
ditions (like oxalate-containing kidney
stones). Juicing apples will result in the

SMOOTHIE SMOOTHIE
loss of some nutrient benefits and a
breakdown of the fiber, but apples still of-
fer many benefits if minimally processed.

SMOOTHIE SMOOTHIE
Juiced apples have a high sugar content.”

SMOOTHIE SMOOTHIE
SMOOTHIE SMOOTHIE
24
 IN IN
THE MIND
THE MIND
OF OF
THETHE MASTER
MASTER
Joe answers some frequently asked questions

What’s the key to staying blast to finish in the morning), and true. Not in sports, and certainly not
fit and eating healthy after that I try to get some sun. I find in life. I’ve also learned that you can’t
when you’re on the road? that even casually facing the sun just focus on one thing and expect
Control as much as you can, but also (protect your eyes!) assists my natu- that it’ll make everything else better.
don’t stress about it. Staying fit on ral sleep/wake cycle. I make a to-do This is so important to my holistic
the road is about making the con- list, stretch and meditate, then eat philosophy to health and wellness.
scious decisions that are under your breakfast. That might sound like a Having a well-rounded team, support
control and making sure you set up lot, but it’s all doable in 90 minutes. staff, and skill set are all vital.
the environment for best results. Of course, everyone’s morning is
When I’m traveling, I research different. But I think these are a few What is one aspect of
restaurants and supermarkets that universal tips you can apply: Try to health and wellness that
can be my anchor points if I’m in a wake up to direct sunlight, and don’t you wish people paid more
crunch. I keep a small workout kit check your phone immediately (if attention to?
that enables me to do workouts you can avoid it). Hydrate (your Social impact. Everyone seems to
without a gym. But you also have to body has been putting in effort think health is just about personal
understand that “staying fit” is more during sleep, too) and try to move physical fitness. That’s a wildly ego-
than just exercise. What about sleep around, even if it’s only a little bit. centric approach. So I wish individu-
fitness and mental fitness? These Figure out a grounding practice that als looked at other aspects, especial-
other categories might slip on the works for you—journaling, grati- ly in terms of community health and
road. Placing emphasis on them is tude, reflection, whatever helps you how we can improve the world
crucial. Overall, my takeaway is this: to be more conscious and calm— around us. Why wouldn’t you want
Keep it simple. The key is to plan and embrace it. others to get a taste of the good life—
and prepare. in terms of health—as much as pos-
What is the biggest sible while they’re here?
What’s your morning lesson that playing
routine? sports has taught you? What's a healthy exercise
I’m a big believer in the idea that Sports have been so formative for habit or practice you
when you control your mornings, me. I can’t imagine the person I’d be wish you’d done when
you control your life. My routine is without them. They helped me un- you were younger?
to start slow. I allow my body and derstand that you can’t succeed First, understanding the importance
mind to ease into the day without alone, but they also taught me that of financial wellness. But on a deeper
getting too much stimuli. So for the getting the most from an opportuni- level, the inner workings of the mind.
first five or 10 minutes, I just lie in ty still often comes down to personal It’s something that impacts us so dis-
bed and do a quick body scan to be effort. I know it sounds cliché, but I tinctly, shaping how we see the
more aware of how I am feeling. don’t think we pay enough attention world. Diving fully into my own idio-
Then I do a brief mental run- to this interplay. The idea that creat- syncrasies, with guidance, has al-
through of my day. Then it’s into the ing opportunities is only on the indi- lowed me to get better control over—
shower (I’m not a fan of cold show- vidual or only on those around or, at least, a better understanding
ers, but sometimes I’ll do a cold them—that just never seems to be about—how it all functions.

25 
Joe Holder . Joe Holder . Joe Holder . Joe Holder . Joe Holder

WHAT’S
IN JOE’S
TRAVEL
BAG?
Jump rope and
exercise bands
Ideal for exercise
snacks anytime,
anywhere.

Massage gun or
a lacrosse ball
For some DIY
massage thera-
py. Try using the
lacrosse ball to
roll out your hip
joints (place the
ball between
your hip and the
floor while lying
facedown) or
shoulder com-
plex (place the
ball between
your back and a
wall while stand-
ing up).

Sleep
supplements
+ eye mask
Crucial for
snoozing on the
go, whether
you’re taking a
plane, train, or
automobile.

Fresh ginger or
ginger tea
An excellent
weapon against
digestive trou-
bles, among
other things
(see page 21).

NutriBullet
For mixing up
one of Joe’s
trusty juices
(see page 23).

26
 WHICH
WHICH
WORKOUT
WORKOUT
SHOULD
SHOULD
YOU DO
YOU DO
TODAY?
TODAY?
Working out ain’t easy to begin with——
heck, even Joe doesn’t particularly enjoy
hitting the gym. But it’s even harder when
you can’t figure out what type of work-
out to do. Or when you knew exactly what
workout you were going to do…before that
impromptu 6 p.m. meeting threw everything
out of whack. Next time you feel stumped,
reference this flowchart

27 
 ar t h ere
st

Terrible. Over the last three HOW DO YOU FEEL TODAY?

I feel great, thanks for asking!
nights, I’ve gotten nine hours of
sleep—combined.

Very, very stressed.

My boss is a crazy person.
Take today off HOW MUCH
TIME YA GOT?
Sleep is better than any supplement
you can buy. It builds muscle, prevents
injury, and keeps your immune system DO YOU THINK A no no
chugging along. If you’ve built up a WORKOUT WILL HELP?
sleep deficit, the best thing you can
do is sign yourself up for an eight-hour
sleep session tonight.
yes WOULD YOU LIKE TO
PUNCH SOMETHING? The rest of my
day is looking
Meditate pretty free.
The point of a workout is to put your
body under stress so it can build itself
back stronger. But it sounds like yes Not much, I’ve got a date
you’re already stressed—and not the in 40 minutes (heyo!)
good kind. Meditation won’t just
calm you. It actually activates your
parasympathetic nervous system,
which can help with digestion. DO YOU DO A LOT
Take a boxing class.
OF CARDIO?
You’ll be able to (safely) channel your
aggression while improving your
Try an exercise snack cardiovascular health.
One of Joe’s snacks (see pages 10 and
11) which will fit perfectly in that win- yes
dow, hit your daily movement quota,
and leave you with enough energy to
make smart nutritional choices.
WOULD YOU LIKE TO START? no

Lift some weights no yes ARE YOU SORE?

If you do it right (read: not texting be-
tween sets), you’ll still get some cardio-
vascular benefits. But this is about
building your strength. Bonus: The ARE YOU A RUNNER?
more muscle you have, the more calo-
ries you burn at rest. Resistance train-
ing is the gift that keeps on giving.
no yes no yes

Go with High-Intensity
Interval Training (HIIT)
That means short periods of intense Run Stretch or do yoga
exercise followed by brief rest. Getting If you want to up the intensity a bit, Or, honestly, just go get a massage.
your heart rate high and then bringing do a track workout. Here’s an idea: See? If you expand your idea
it back down can be as effective as 10 reps of 400 meters starting at a of what counts as fitness, workouts
keeping your heart rate at a moderate 5K pace, and working down to a get a little bit more fun.
level for longer stretches. Read more mile pace with a minute of rest in
about HIIT on page 13. between each rep.

28
Joe Holder . Joe Holder . Joe Holder . Joe Holder . Joe Holder . Joe Holder . Joe Holder

CREDITS

Joe at Penn Football Media Day

Photograph courtesy Penn Athletics

Photo-illustrations
by Cristiana Couciera

Audre Lorde
Photograph by Elsa Dorfman
Courtesy Creative Commons
Attribution 2.5 Generic License
https://creativecommons.org/
licenses/by/2.5/deed.en
Included in collage illustration,
desaturated, and silhouetted