Exercises - A Workout a Day

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Visual Skills - Convergence, Divergence

Unused: Eye Movement Control, Eye Teaming, Focus Accommodation, Depth Perception, Peripheral Vision, Gross-Motor, Fine-Motor, Laterality and Directionality, Visual Spatial Relations, Visual Spatial Orientation, Visual Spatial Memory, Visual Sequential Memory, Visualization, Figure Ground, Visual Closure, Visual Form Recognition, Visual Form Constancy, Visual Acuity

Prerequisites - Eye Pushups (Convergence): 50

Barrel Card

Online Barrel Card

Strengthens: Eyes

Unused: Abs, Biceps, Pecs, Obliques, Lats, Spinal Erectors, Hamstrings, Calves, Quads, Triceps, Hip Flexors, Forearms, Hip Adductors, Rotator Cuffs, Rhomboids, Serratus Anterior, Tibialis Anterior, Pelvic Floor, Neck, Glute Max, Glute Med, Glute Min, Front Delt, Lateral Delt, Rear Delt, Nose, Vocal Cords, Diaphragm, Throat, Mind, Face, Intercostals, Thoracic Spine, IT Band, Skin, Heart, Suboccipitals, Mouth, Tongue, Lumbar Spine, Hands, Feet, Upper Traps, Lower Traps, Peroneals, Scalenes

Section - Rehab, Sports, Prehab

Unused: Warmup Raise, Warmup Activation, Warmup Mobilization, Warmup Potentiation, Functional, Accessory, Core, Cooldown Stabilization, Cooldown Stretching, Cooldown Relaxation

Focus - Stamina

Unused: Speed, Flexibility, Stability, Activation

Sports Focus - None

Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse, Frisbee

Muscle Movement - Dynamic

Unused: Static

Movement Pattern - Accessory

Unused: Hip Extension, Carry, Rotation, Push, Pull, Knee Flexion

Is Weighted - False

Is Unilateral - False

Pause Reps -

Fitness Tips - A full night's sleep gives your body time to recover, conserve energy, and repair and build up the muscles worked during exercise. [acefitness.org]
Fitness Tips - As the years pass, muscle mass in the body generally shrinks, and strength and power decline. Sarcopenia—defined as age-related muscle loss—can begin at around age 35 and occurs at a rate of 1-2 percent a year for the typical person. Studies suggest that strength and power training can help reverse these effects and restore muscle function. [health.harvard.edu]
Fitness Tips - As you start out, it's best to build muscle endurance with high reps and low sets. As you progress, use higher weights with lower reps and more sets to build strength.
Fitness Tips - Avoid doing too much, too soon. Never increase the length of your workouts by more than 10 percent from one week to the next, and never increase both the length and intensity of your workout at the same time. [stanfordchildrens.org]
Fitness Tips - Back muscles and your core help to stabilize your body. If your core is weak, the other surrounding muscles have to compensate. Over time, these muscles can suffer strain, which leads to lingering pain. [health.harvard.edu]
Fitness Tips - Be aware that training too hard or too often can cause overuse injuries like stress fractures, stiff or sore joints and muscles, and inflamed tendons and ligaments. [health.harvard.edu]
Fitness Tips - Bend at the hips and knees, not at the waist. [urmc.rochester.edu]
Fitness Tips - Breathe comfortably and continuously while stretching. [health.harvard.edu]
Fitness Tips - By sitting all day, you’re not depending on your powerful lower body muscles to hold you up. This leads to muscle atrophy, which is the weakening of these muscles. Without strong leg and glute muscles to stabilize you, your body is at risk of injury. [healthline.com]
Fitness Tips - Choose clothes and shoes designed for your type of exercise. Replace shoes or insoles as the cushioning wears out. [health.harvard.edu]
Fitness Tips - Don't be discouraged if you stop for a while. Everybody needs a holiday. Get started again gradually and work up to your old pace. [heart.org]
Fitness Tips - Don't exercise immediately after eating. [health.harvard.edu]
Fitness Tips - Even mild dehydration can lead to increased post-workout fatigue and pain. Most people underestimate the amount of water they lose through sweat. [strongerbyscience.com]
Fitness Tips - Focus on form, not weight. Align your body correctly and move smoothly through each exercise. Poor form can prompt injuries and slow gains. [health.harvard.edu]
Fitness Tips - For increased stability work, try switching out a bench or chair for an exercise ball.
Fitness Tips - For plyometric training to be effective, it needs to provide a high neural stimulus with no to very little fatigue. [christianbosse.com]
Fitness Tips - For strength training, good form is essential. Initially use no weight, or very light weights, when learning the exercises. [health.harvard.edu]
Fitness Tips - For the best strength gain, lift weights at around 60-80% of your 1 rep max (the most weight you can safely lift for 1 rep in good form). Perform reps until muscle failure or until you can no longer maintain good form. [healthline.com]
Fitness Tips - Give muscles time off. Strength training causes tiny tears in muscle tissue. These tears aren't harmful, but they are important: muscles grow stronger as the tears knit up. Always give your muscles at least 48 hours to recover before your next strength training session. [health.harvard.edu]
Fitness Tips - Hard training imposes a large stress on the body and the fatigue you accumulate can mask your gains. A period of reduced training (or tapering) can help you recover, reduce your stress, and reveal the strength you gained during your hard training cycle. [health.harvard.edu]
Fitness Tips - Hold onto pullup bars or fitness rings using your fingers. This will help build better grip strength and will help prevent calluses from your palm slipping down the bar. [stronglifts.com]
Fitness Tips - If an exercises causes pain, the solution is simple. Stop doing it, and find a similar one that doesn't. There is no single 'must do' exercise that can't be replaced with something else. — Christian Finn
Fitness Tips - If you stop exercising for a while, drop back to a lower level of exercise initially. [health.harvard.edu]
Fitness Tips - If you struggle to maintain good form during an exercise, drop back to an easier variation of the exercise to build those stabilizing muscles necessary for good form.
Fitness Tips - Incorporate strength into your everyday life: Squat instead of bending over; Squat up from a seated position; Take the stairs; Use a standing desk; Sit on an exercise ball; Walk with ankle weights/a weighted vest; Ride a bike to local restaurants.
Fitness Tips - Injured muscle tissue responds much better to gentle exercise and movement than it does vigorous stretching. [physio-network.com]
Fitness Tips - Isometric strength training develops strength that is extremely specific to the range of motion trained. This can be helpful in training weak points. For example, isometric holds in the bottom of a squat (pause squats), or isometric deadlift holds just above or below your sticking point can help bust plateaus. [thebarbellphysio.com]
Fitness Tips - It is tempting to avoid the motions that cause you discomfort. But limiting your movements can weaken muscles and make compound joint trouble worse. [health.harvard.edu]
Fitness Tips - It's important to know your limits and not exceed them when exercising or participating in physical activities. Proper care of your joints can preserve function in the long term and encourage physical activity. [stanfordchildrens.org]
Fitness Tips - It's recommended to get at least 150 minutes of moderate-intensity or 75 minutes of vigorous exercise per week. [cdc.gov]
Fitness Tips - Keep challenging muscles by slowly increasing weight or resistance. The right weight for you differs depending on the exercise. Choose a weight that tires the targeted muscle or muscles by the last two repetitions while still allowing you to maintain good form. If you can't do the last two reps, choose a lighter weight. When it feels too easy to complete add weight (roughly 1 to 2 pounds for arms, 2 to 5 pounds for legs), or add another set of repetitions to your workout (up to three sets). If you add weight, remember that you should be able to do all the repetitions with good form and the targeted muscles should feel tired by the last two. [health.harvard.edu]
Fitness Tips - Keep in shape. A high cardiovascular fitness level is crucial to avoid joint injuries. Otherwise, as you tire your form can fail and your joints carry unbalanced weight. [stanfordchildrens.org]
Fitness Tips - Large volumes of predominantly plyometric training, such as sports, may lead to imbalances in muscle and tendon properties and eventually result in injury. An imbalance in muscle and tendon properties can be prevented by regularly performing heavy resistance training. [basvanhooren.com]
Fitness Tips - Listen to your body. Hold off on exercise when you're feeling faint, fatigued or suffer persistent aches and pains in joints after exercising. [health.harvard.edu]
Fitness Tips - Look straight ahead at a distant object when you do unstable exercises. If you look at the floor when you do exercises that challenge your balance and stability, it'll shift your weight forward, putting stress on your lower back. [menshealth.com]
Fitness Tips - Muscle length and strength between opposing muscle groups need to be in balance for normal movement and function. [healthline.com]
Fitness Tips - Never sacrifice good form by hurrying to finish reps or sets, or struggling to lift heavier weights. [health.harvard.edu]
Fitness Tips - Never skip your warm-up or cool down. Tight or stiff muscles around a joint will make the area more prone to injury. This is especially important in sports that require quick movements, such as basketball and tennis. [stanfordchildrens.org]
Fitness Tips - One of the most important contributors to muscular growth is the tension that muscle fibers experience under load. Want to buff a certain muscle? Squeeze it throughout the exercise. [ironmaster.com]
Fitness Tips - Pay attention to your breathing during your workouts. Exhale as you work against resistance by lifting, pushing, or pulling; inhale as you release. [health.harvard.edu]
Fitness Tips - Plan to start slowly and boost your activity level gradually unless you are already exercising frequently and vigorously. [health.harvard.edu]
Fitness Tips - Protein is an important macronutrient essential for muscle protein synthesis (MPS), muscle growth and function. [verywellfit.com]
Fitness Tips - Research teams from Harvard and elsewhere found that people who practiced yoga improved two markers of frailty — walking speed and the ability to get up from a chair — compared with people who didn't practice yoga. [health.harvard.edu]
Fitness Tips - Self-monitoring diet and weight increases self-awareness, and this has been shown to positively influence eating and exercise behaviors. [journals.lww.com]
Fitness Tips - Sitting at a desk? Consider seated calf raises (with ankle weights) to strengthen the lower legs.
Fitness Tips - Standing at a desk? Consider standing calf raises (with a weighted vest or ankle weights) to strengthen the lower legs.
Fitness Tips - Stick with your routine — working all the major muscles of your body two or three times a week is ideal. [health.harvard.edu]
Fitness Tips - Stretch only to the point of mild tension, never to the point of pain. [health.harvard.edu]
Fitness Tips - Take five to 10 minutes to warm up and cool down properly. [health.harvard.edu]
Fitness Tips - Tendons lag behind muscles by 2-5 years in their strength adaptation – depending on how one uses them. Don’t push harder or increase your loads at a rate faster than what your tendons can adapt to. — Dr. Nikita A. Vizniak
Fitness Tips - The last few difficult repetitions, when the speed of movement slows down due to fatigue, are important for creating adaptation. [human-movement.com]
Fitness Tips - The Shavasana pose is a great way to relax and relieve tension in the body after a workout.
Fitness Tips - Think of exercise as medicine – you need to follow the prescription to reap the benefits. Don't neglect exercise, but don't go overboard either. Moderation is key.
Fitness Tips - To increase hypertrophy (muscle mass), rest for 30-90 seconds between sets. [bodybuilding.com]
Fitness Tips - To increase muscular endurance, rest for 30 seconds or less between sets. [bodybuilding.com]
Fitness Tips - To increase strength and power, rest for 2-5 minutes between sets. [bodybuilding.com]
Fitness Tips - Train smart by cross-training. Repetitive-motion injuries caused by doing just one sport or workout are some of the most common. You can prevent them by doing different sports or activities that work different muscles. For example, if you mostly ride a bike, take a core-strengthening class once a week. [stanfordchildrens.org]
Fitness Tips - Use music or audio books to keep you entertained while you workout.
Fitness Tips - Varying exercise selection has a positive effect on enhancing motivation to train, while eliciting similar improvements in muscular adaptations. [ncbi.nlm.nih.gov]
Fitness Tips - Vitamin D is crucial for adequate calcium absorbtion necessary to create strong, healthy bones. [health.harvard.edu]
Fitness Tips - Watch for signs of overheating, such as headache, dizziness, nausea, faintness, cramps, or palpitations. [health.harvard.edu]
Fitness Tips - When learning a strength training routine, many experts suggest starting with no weight, or very light weight. Concentrate on slow, smooth lifts and equally controlled descents while isolating a muscle group. [health.harvard.edu]
Fitness Tips - When you think about your body as a garden, it’s almost ludicrous to even consider the idea of forcing some type of adaptation. All you can do is nurture it and provide it with the best conditions for growth. You fertilize it, tend the soil, uproot the weeds, water it, leave it in the sunlight, and give it the best conditions for growth. It will only grow as well as its circumstances allow. That’s a much more accurate metaphor for how training works. — Greg Nuckols
Fitness Tips - Working at the right tempo helps you stay in control rather than compromise strength gains through momentum. For example, count to three while lowering a weight, hold, then count to three while raising it to the starting position. [health.harvard.edu]
Fitness Tips - You body is meant to move. Shift positions, or get up to move around every hour of the day. [health.harvard.edu]
Fitness Tips - You tear muscle fibers in the gym and repair/grow stronger muscle while you rest. Recovery time is incredibly crucial to a fitness regimen. [healthline.com]
Health Tips - A truly ergonomic workstation is one that you regularly push away from.
Health Tips - Be mindful of your posture throughout the day, and realign yourself regularly.
Health Tips - Eating too many foods made with refined flour can affect your blood pressure and diabetes risk over time. Look for foods labeled "100% whole grain" to maximize the fiber and nutrient content of the grain products you buy. [health.harvard.edu]
Health Tips - Expose your eyes to natural light.
Health Tips - Look away from screens and squeeze your eyes shut periodically to maintain good eye health. [health.harvard.edu]
Health Tips - Paying attention to posture can help you look and feel better. [health.harvard.edu]
Health Tips - Practicing everyday mindfulness can also improve your memory and concentration skills and help you feel less distracted and better able to manage crises. [health.harvard.edu]
Health Tips - Spending just 5 minutes writing tomorrow’s to-do list before bed can help you fall asleep up to 15 minutes faster. [pmc.ncbi.nlm.nih.gov]
Health Tips - The most powerful way to protect the brain is to live a healthy lifestyle. The healthy habits to include are summed up with the acronym SHIELD: Sleep at least seven hours a night, Handle stress, Interact with friends, Exercise daily, Learn new things, and eat a healthy Diet. [health.harvard.edu]
Health Tips - When sitting down, keep your chin parallel to the floor; your shoulders, hips, and knees at even heights; and your knees and feet pointing straight ahead. [health.harvard.edu]
Fitness Facts - Adding yoga to aerobic exercise may help lower high blood pressure. [health.harvard.edu]
Fitness Facts - Enjoyment for high-intensity interval exercise increases with chronic training. [ncbi.nlm.nih.gov]
Fitness Facts - Exercise is considered the most effective, non-drug treatment for reducing pain and improving movement in people with arthritis. [arthritis.org]
Fitness Facts - Limited ankle mobility manifests itself as a functional limitation in everyday tasks such as walking, negotiating stairs, and even in athletic endeavors such as achieving proper squat depth or cutting. [theprehabguys.com]
Fitness Facts - Muscle and tendon injuries tend to occur when the muscle is overloaded, especially in a lengthened position. Eccentric exercises load the muscle while it is getting longer. This type of training has been shown to help prevent injuries. [foreverfitscience.com]
Fitness Facts - Strength is key for a healthy body. Mobility and flexibility allow us to feel supple and move with less restriction. [health.harvard.edu]
Fitness Facts - The risk of injury increases by up to 70 percent when young athletes get less than eight hours of sleep. [pubmed.ncbi.nlm.nih.gov]
Health Facts - Adults who stay well-hydrated appear to be healthier, develop fewer chronic conditions, such as heart and lung disease, and live longer than those who may not get sufficient fluids. [nih.gov]
Health Facts - Although rarely diagnosed, hypochlorhydria affects an estimated 5–10% of the population and increases with age. It is even more common in those with digestive issues like bloating, heartburn, or slowed digestion. Causes include autoimmune gastritis (often linked to Hashimoto’s thyroiditis), H. pylori infection, and long-term use of acid-suppressing drugs like proton pump inhibitors (PPIs). — Dr. William Davis
Health Facts - An examination of four studies that together included more than 8,600 people found that eating more saturated fat led to a 39% higher risk for Alzheimer's and more than double the risk for dementia in general. For each additional 4 grams per day of saturated fat people consumed, the risk for dementia increased by 15%. [health.harvard.edu]
Health Facts - Apples. Maybe it's true what they say about an apple a day. A study of nearly 35,000 women, found that consumption of this fruit—along with its relative, pears—was linked with a lower risk of death from heart disease. The star components of apples—fiber, vitamin C, pectin, and polyphenols—have been associated, primarily in animal studies, with anti-inflammatory effects and an increase in beneficial microbes in the gut. — Harvard Medical School
Health Facts - Berries. From strawberries and blackberries to cranberries and blueberries, these gemlike fruits are particularly potent in antioxidant and anti-inflammatory activity. Along with fiber and vitamin C, berries possess plant pigment phytochemicals, such as anthocyanins and ellagic acid, which may be behind their health benefits. Studies have linked increased berry consumption with lower risks of heart disease, Alzheimer's disease, and diabetes. — Harvard Medical School
Health Facts - Both unprocessed and processed red meat are linked to higher risks of cardiovascular disease and diabetes, with no apparent difference in risk between men and women. [health.harvard.edu]
Health Facts - By harnessing the power of vasoconstriction and vasodilation, [cold water] therapies stimulate blood flow, deliver oxygen and nutrients, and remove cellular waste more efficiently. [coldplungeculture.com]
Health Facts - Citrus. Oranges, grapefruit, lemons, and limes are famously rich in vitamin C. They also contain fiber, potassium, calcium, B vitamins, copper, and anti-inflammatory phytochemicals such as flavonoids and carotenoids. Though there is little human research on citrus, the nutrients found in citrus fruits have been associated with heart-protective effects. — Harvard Medical School
Health Facts - Drugs like Prilosec and Protonix are frequently prescribed for presumed excess stomach acid, artificially creating the same effects as atrophic gastritis. This can lead to nutrient deficiencies, bacterial overgrowth, and long-term digestive dysfunction. Low stomach acid is also linked to vitamin B12 and iron deficiencies, which can cause anemia and require alternative supplementation methods like sublingual or injectable forms. — Dr. William Davis
Health Facts - Emerging evidence shows that nearly 25% of non-antibiotic medications alter the gut microbiota, disrupting microbial diversity and ecosystem functions for weeks to months, or longer. Such changes can affect systemic immunity, inflammation, glucose metabolism, and overall homeostasis, particularly with chronic polypharmacy. — Jeannie Gorman, MS, CCN
Health Facts - Grapes. These succulent fruits are bursting with fiber, vitamins C and K, and powerful phytochemicals. — Harvard Medical School
Health Facts - On the days people drank coffee, they took an average of 1,000 extra steps per day. But they slept about 36 fewer minutes per night, on average. [health.harvard.edu]
Health Facts - Once stomach acid-producing cells are lost, they do not regenerate. However, certain strategies can help improve digestion. Betaine HCL (500–2000 mg at meals) is the most effective, while vinegar (like apple cider vinegar) can also help. B. subtilis probiotic drinks, particularly when fermented properly, may play a crucial role in managing the microbial imbalances caused by low stomach acid. While these approaches may not prevent stomach atrophy or cancer, they can support digestion and gut health. — Dr. William Davis
Health Facts - People who'd averaged at least 12 hours a day sitting were 63% likelier to develop dementia than those who'd spent less than 10 hours daily in a chair. Furthermore, exercise didn't seem to change those odds, since among people who sat for 10 hours or more daily, those who worked out were as prone to dementia as those who exercised very little. [health.harvard.edu]
Health Facts - Pomegranates. Those tiny pomegranate seeds contain big rewards of vitamins C and K, potassium, fiber, and potent phytochemicals such as anthocyanin and resveratrol. These nutrients may be behind the potential benefits of eating pomegranates. — Harvard Medical School
Health Facts - Red meat, butter, cream, whole milk. All of these animal-based foods are high in saturated fat, which raises blood levels of unhealthy LDL cholesterol. When cholesterol builds up in arteries, it sets off a chain of events that can ultimately lead to a stroke. [health.harvard.edu]
Health Facts - Spending just three hours a day outside soaking up natural light can make a huge difference on vision. It can help lower the risk of children and young adults developing myopia, or nearsightedness as it’s commonly known. [rebuildyourvision.com]
Health Facts - Stone fruits. Cherries, peaches, apricots, and plums are all examples of stone fruits. These fruits contain fiber, vitamin C, potassium, and a variety of phytochemicals associated with their colors. For example, cherries have garnered the lion's share of the research among stone fruits. Some studies suggest that cherries can reduce pain and soreness after exercise as well as a reduced risk of gout attacks. The high levels of phenolic compounds in cherries, which have been linked to reduced inflammation, may be behind those benefits. — Harvard Medical School
Health Facts - Studies show that spending time outdoors can decrease a child's risk of developing myopia. [health.harvard.edu]
Health Facts - The normal pH of the stomach (1.5–3.0) is highly acidic, allowing for the breakdown of proteins, fats, and other nutrients. It also acts as a defense system, killing harmful bacteria like E. coli and Klebsiella before they can colonize the small intestine. When stomach acid is low (hypochlorhydria), digestion slows, nutrient absorption decreases, and harmful microbes can flourish, leading to conditions like small intestinal bacterial overgrowth (SIBO). — Dr. William Davis
Health Facts - Waking up earlier is healthier than going to bed later when trying to limit the damage of sleep deprivation. [sciencedirect.com]
Fitness Motivation - Reward yourself after achieving special workout related milestones. Nothing motivates like success!
Fitness Motivation - Reward yourself with a delicious protein shake after a completed workout!
Fitness Motivation - When life gives you lemons, stick them on your barbell. Conquer life's lemons!
Fitness Affirmations - All of my accomplishments matter.
Fitness Affirmations - Be better, not bitter.
Fitness Affirmations - Each day I do the best I can.
Fitness Affirmations - I accept who I am.
Fitness Affirmations - I am confident and strong.
Fitness Affirmations - I am not defined by laziness, self-doubt, or numbers.
Fitness Affirmations - I am unaffected by the judgement of others.
Fitness Affirmations - I am worthy and deserve respect.
Fitness Affirmations - I believe in myself.
Fitness Affirmations - I can do this.
Fitness Affirmations - I embrace both my good and bad qualities.
Fitness Affirmations - I will not be put down by people or external circumstances.
Fitness Affirmations - My best is always good enough.
Fitness Affirmations - My curiosity is stronger than my fear.
Fitness Affirmations - My workout goals are attainable.
Mindfulness - Are you aware? How does your body feel?
Mindfulness - Breathe deeply. You are in the present moment.
Mindfulness - Bring awareness into the moment.
Mindfulness - Close your eyes and take a few deep breaths.
Mindfulness - Enjoy the little things.
Mindfulness - Enjoy the simple things.
Mindfulness - Let go of greed, aversion, and delusion.
Mindfulness - Take a moment to pause and come back to the present.
Mindfulness - Take your time and eat some fruit. Slowly. Notice the flavor, the texture, the freshness.
Good Vibes - :)
Good Vibes - Have a beautiful day!
Good Vibes - You are awesome!
Good Vibes - You are beautiful!