THE EASY WAY TO GET FIT

Table of Contents

• Narratives

• The Literature

• Featured Content

• Stretch With Me

NARRATIVES
THE EASY WAY TO GET FIT

Sometimes, we picture a “better” version of ourselves—waking up at 4 AM, hitting the gym, eating perfectly. But that’s not better; that’s unrealistic—at least for now.

My approach is simple: to become a more capable human. But what about real change? It doesn’t come from drastic overhauls—it starts with small, consistent steps.

For instance, when I became a dad, my focus shifted entirely to my wife and baby. My fitness and diet slipped, my skin worsened, and I felt weaker than ever. What changed everything? 

Tiny, no-excuse habits:

• I stopped buying junk food—but still got healthier snacks.

• I installed a pull-up bar and did one rep every time I walked through the door.

• I joined my daughter in her gymnastics exercises instead of just watching.

Before I knew it, I stopped eating junk, did 20+ pull-ups daily, and got a workout while bonding with my daughter. Turns out, I didn’t need a 4 AM grind to be healthier—just small, consistent changes. Crazy, right?

Small changes make a big difference—including flexibility!

If you're interested, I just released a Complete Flexibility Plan to help you move better without the guesswork.

Stay Flexy!

David

THE LITERATURE
STRETCHING OR WALKING FOR HYPERTENSION?

This study compared stretching and walking for people with slightly high blood pressure. Turns out, stretching lowered blood pressure more, while walking helped shrink waistlines.

Key Takeaways:

• Stretching reduced several key blood pressure measures better than walking.

• Walking led to noticeable reductions in waist size, while stretching didn’t.

• Participants kept up their usual activity levels outside the study.

Practical Uses:

• If walking isn’t an option, stretching is a solid alternative.

• Stretching and walking together could maximize heart health benefits.

• Some people may find stretching more enjoyable and sustainable.

Limitations:

• More research is needed to be sure of the results.

• The study didn’t measure things like artery flexibility or blood vessel changes.

• A higher-intensity walking program could have made a bigger impact.

The Bottom Line:

Stretching isn’t relaxing in the moment, but the post-stretch relaxation is powerful— possibly lowering blood pressure even more than a brisk walk. Still, it’s not a cure-all and works best with a well-rounded approach to health alongside movement, strength training, and proper recovery.

Incorporating stretching into your life doesn’t have to be complicated. Please consider checking out my new Premium eBook. Thank you!

Reference:

Ko, J., Deprez, D., Shaw, K., Alcorn, J., Hadjistavropoulos, T., Tomczak, C., Foulds, H., & Chilibeck, P. D. (2021). Stretching is Superior to Brisk Walking for Reducing Blood Pressure in People With High-Normal Blood Pressure or Stage I Hypertension. Journal of physical activity & health, 18(1), 21–28. https://doi.org/10.1123/jpah.2020-0365

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FEATURED CONTENT
MY BENCH PRESS IS EMBARRASSINGLY WEAK

In this video, Daniel Vadnal (FitnessFAQs) reflects on his bench press journey, addressing his struggles, technique, and training philosophy. Having never benched until his 30s, he emphasized patience in progress, proper form, and understanding individual biomechanics.

Daniel discussed training vs. performance, scapular stability, and the role of exercise selection in strength development. Rather than chasing a one-rep max, he prioritizes consistent progress through five-rep max testing. With a balanced approach to calisthenics and weights, his video offers valuable insights for generalists looking to build strength without strict specialization.

My friend Eugene Teo, who made a short appearance in this video, is also a coach on the Ganbaru app—just like me! Use promo code FLEXY for 50% off the membership plan and unlock my premium flexibility programs.

STRETCH WITH ME
ANKLE MOBILITY FOLLOW ALONG

Stiff ankles? No problem—I’ve got the perfect ankle routine for you! Subscribe to my second YouTube channel, @WorkoutsbyDavid, for more quick and effective content like this!

YOUR VOICE MATTERS
WHAT VIDEOS DO YOU WANT TO SEE NEXT?

On the second channel, I do follow along videos like the one seen above. We would love to hear what videos you’d like to see next.