71 year old phenom

067: The 71-Year Old Fitness Phenom

71 year old phenom

I ran into a man the other day at the park who is a wonderful 71-year old man who can do full pull-ups, flips over the bar, and 1000 km bike rides for charity.

Of course, I chatted with him for a while about how he keeps so healthy and it inspired me to share with you, my top 10 movements to create a lifetime of health and longevity.

Here they are:

  • Push
  • Pull
  • Squat
  • Cossack Squat
  • Cross-Legged Squat
  • Lying Curl Up
  • Twist
  • Jump
  • Plank/Side Plank
  • Table Top

Don’t get lazy on me. Give them a go and make sure you begin to incorporate all of these into your daily routine.

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066: Move Your DNA: Transform Your Health Through Better Movement

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We live in a profoundly sick society. We are so sick as a whole we think the amount of chronic sickness and disease is normal.

We see kids suffering from disorders that no child should have to suffer from. We see adults struggling to sit on the floor and then stand up. We see people younger and younger suffering from arthritis and other chronic lifestyle related problems.

Much of this problem can be solved if we just took better care of ourselves and if we just moved more.

I am going to be sharing with you some keys to move better and more often with WITHOUT taking any extra time out of your day.

You are going to love this episode.

If you would like some more detail on the information I have talked about in this episode, I highly encourage you to check out  Move Your DNA by Katy Bowman.


064: 3 Movement Practices to Transform Your Day



Many of you suck at movement. You can’t do one of the most basic human movements there is – full range squat. Your range of motion is a mess. You sit all day only to come home and sit more and you wonder why your energy is low and your body hurts.

Today’s episode is going to begin to address that. I am going to give you 3 movement practices that will make a big impact on your life.

It definitely did for mine.

Enjoy the episode!


044: What I Learned From My Injury


Getting knocked out from what you love to do is a terrible feeling.

Recently, I injured myself working out and could barely move for a couple of days. It was terrible. At the time, I thought it was going to keep me from doing what I love for weeks or even months.

Fortunately, I am on the mend but I learned a very valuable lesson from the experience.

The lessons I am going to share with you will certainly help you bounce back from challenges faster and stronger than ever before.


How To Make Your Resolutions Last

It is the time of the year where resolutions are made to transform your health and get into better shape. People form resolutions around everything from waking up earlier, eating healthier, connecting more with families and friends, and devoting themselves more to their faith or religion.

This time of the year gyms are packed, people load up on healthy groceries, and relationship goals are set. Then something comes along and derails everything. Something unavoidable occurs that we can’t hide from. It affects everyone around the world and doesn’t care how old, young, poor, or rich you are. It’s called February!


Find a setting that inspires you to set goals.

I am only slightly kidding! The truth is that in January the gyms are full and by February or March they’re empty again. Why is that the case? Why do we form resolutions and so few people actually stick to them?

This happens for 2 reasons:

1 They were a “should” and not a “must!”

2 There was no initial plan. And even if there was an initial plan, there was no contingency plan when things get difficult which things most certainly will!

Ultimately we get our “must do” things done, and our “should do” things don’t get done.

Do you ever walk out of the house naked even if you are running really late? Heck no, because getting dressed is a must. Do you ever skip going to the bathroom or stop eating? No to those as well because they are a must.

How would your life transform if you made movement and fitness as much of a must as breathing? How much better would you feel if eating healthy was as important as getting dressed in the morning? How much better would your career look if you made learning and growth on a constant basis as important as your morning trip to the bathroom?

I think I’ve made my point by now.

Do you finally want to make this year’s resolutions stick?

Find out a way to make them a “MUST.”

All the best,

Dr. Matt Westheimer

Chiang Mai, Thailand

Time is Running Out…

Time is running out.

What in the world could I be talking about? I am talking about setting your goals for 2016! Some of you might be thinking I am crazy. Some you might be saying to yourself , “It is only October. I still have 3 more months before it’s 2016 and I need to set goals. Pleeeeeeenty of time!” My answer to you – “WRONG.”

Chiang Mai, Thailand

Chiang Mai, Thailand

Would you walk into a gym and throw your maximum weight on the bar the moment you walked in? Do you get to your office the moment the doors open and it’s time to start the day? Do you study for a meeting or a test the day of the event? Do you plan a presentation the day of the talk? I hope not!

It takes time to “prime the pump.” The term refers to older pumps where the suction valve had to be primed with water in order for it to function properly. The same applies to your goals.

If you want to get the most out of your goals, it is best to have them lined up at least a couple of months before the end of the year so you can plan and prepare to crush them beginning with the start of the new year.

Now is time for me to insert a shameless plug. If you need help with the goal setting process, click here and you can download a free copy of my goal setting e-book.

Seriously though, don’t be like everyone else and wait until the beginning of the year to start setting your goals, or even worse, fail to set any goals at all and just take whatever may come your way.

Happy goal setting!

Dr. Matt Westheimer