Today at a Glance
- What a healthier life feels like
- The Fractional Fitness Formula (to maintain strength)
- 5 Med Diet Breakfast Ideas (ready in under 10 min.)
- The Pelvic Clock (to loosen up the low back)
We all have a full life.
Take Etienne. He runs multiple businesses. Keeps a forest alive. Yard work, family issues, endless responsibilities.
And yet—two months into working with us—he built his home gym.
When he first reached out, he said:
“I want discipline, structure, and habits that last. And I want to feel comfortable just sitting on the ground.”
Simple? Maybe. But not for him.
He’d worked with trainers before. Left confused. Unsupported.
His fitness was reduced to push-ups and the occasional stretch. His body felt stiff. Hamstrings tight. Right shoulder pain for years.
Fast forward 4½ months:
Neck tension → nearly gone.
Shoulder pain → almost gone.
He deep squats in his yard, loads wood logs without hesitation, climbs stairs without knee pain.
But here’s the real breakthrough:
“I finally have a system that works. My shoulder pain is nearly gone. My stress resilience is improving. And for the first time in years, I’m excited about movement.”
Etienne’s life is still “full.” His days aren’t perfect. Sometimes he sticks to the bare essentials. But he’s still in the game. Every day.
That’s the work.
So tell me: What’s the #1 excuse keeping you from working on your health right now?
And that’s what this edition is about: winning back time for health (even when life is bursting at the seams.)
Ready? Let’s go!
"Small deeds done are better than great deeds planned."
The Fractional Fitness Formula (to maintain strength)
Over the decades we recognized: most people don’t skip workouts because they’re lazy. They skip because life hijacks their schedule.
That’s why I created the “Fractional Fitness Formula.”
Think of it as breaking your workout into “health snacks.”
Instead of waiting for a perfect 45-minute block that never comes, you scatter small, potent bursts of movement across the day.
Etienne uses this when life is “really full.”
Examples:
- 12 air squats every hour between Zoom calls.
- 10 elastic band rows, three times throughout the day.
- A 30-second plank before every coffee refill.
Note: They’re not about replacing a sustainable training routine. They’re about maintaining strength, mobility, and joint health when life feels like a whirlwind.
Here’s the magic: stack enough “fractions,” and by the end of the week, you’ve done more than most who wait for perfect conditions.
So my question to you is: If you tried the Fractional Fitness Formula tomorrow, what would be your first micro-set?
And now…
Eat Well
5 Med Diet Breakfast Ideas (ready in under 10 min.)
Let’s talk breakfast
Science is clear: a protein-rich breakfast stabilizes blood sugar, curbs cravings, and keeps you energized longer. Yet most people grab toast, cereal, or nothing at all.
That’s like starting your day with an empty fuel tank (or worse, junk fuel.)
The Mediterranean diet gives us a better blueprint.
Here are 5 breakfast ideas inspired by it (or watch this video for more):
- Olympia Breakfast Bowl Greek yogurt with pomegranate, rolled oats, and walnuts.
- Blueberry Brain Boost Bowl Cooked oats, blueberries, walnuts, and honey.
- The Mediterranean Power Plate Avocado on whole-grain bread, two eggs, sunny-side up + cherry tomatoes.
- Sicilian Sunrise Toast Whole-grain toast/bread, ricotta cheese, pistachio, and honey.
- Autumn Harvest Bowl Cottage cheese, sliced pears, pumpkin seeds, and cinnemon.
Protein + healthy fats + fiber = steady energy until lunch.
Etienne swapped his intermittent fasted mornings for simple, protein-forward plates and bowls. His 11 a.m. energy crash disappeared almost immediately.
So tell me: What’s your go-to breakfast? And does it fuel you, or drain you?
Next…
The Pelvic Clock (to loosen up the low back)
Presence is a skill. And it starts in the body.
Most of us live “neck-up”. Thinking. Planning. Worrying.
But your nervous system doesn’t reset in your head. It resets in your body.
Here’s a practice I teach inside EmBodIQ Reset Ritual called The Pelvic Clock. Simple. Subtle. But powerful.
How to do it:
- Lie on your back, knees bent, feet on the floor.
- Imagine your pelvis as a clock.
- Slowly tilt your hips to “12 o’clock” (tailbone down, lower back arches).
- Then tilt to “6 o’clock” (lower back presses gently into the floor).
- Move side to side, 3 o’clock and 9 o’clock.
- Explore the whole clock face, small and controlled.
Benefits?
- Loosens up the low back.
- Restores mobility in the hips.
- Builds interoception (the ability to sense what’s happening inside your body).
- Calms the nervous system.
We love it because it grounds you in presence. Five minutes, and you go from scattered to anchored.
So here’s my question: When was the last time you felt truly “inside” your body fully sensing it?
This Week’s Tiny Experiments
A.C.T.I.V.E.™ = Awareness. Curiosity. Tiny Test. Integration. Variation. Evolution.
That’s our A.C.T.I.V.E.™ Loop. Because lasting change is built by experiments, not perfection.
Here’s your experiment for this week.
A – Awareness
Notice the first excuse that pops up when you think about training, eating well, or breathing.
C – Curiosity
Ask: “Is this really about time… or about priority?”
T – Tiny Test (pick one):
- Try the Fractional Fitness Formula: 12 squats today, three times.
- Eat one of the Med-inspired breakfasts tomorrow.
- Do the Pelvic Clock before bed.
I – Integration
After 3 days, reflect: What shifted? More energy? Less stiffness? Clearer focus?
V – Variation
Change the context: do your squats outdoors, share breakfast with your partner, or stretch with LoFi music.
E – Evolution
Pick the one habit that felt easiest—and repeat it daily for 7 days. That’s how small shifts compound into transformation.
Wrap-Up
Here’s the pro tip most don’t want to hear: do a time audit. No joke. Be brutally honest. Where do your hours go? Netflix? Scrolling? Meetings that could’ve been emails?
Because the thing is: it’s rarely time that’s missing. It’s clarity, focus, and structure.
That’s one of my toughest lessons: progress is not linear. It’s not a smooth slope. It’s more like the Dow Jones; daily and weekly ups and downs. But over years? A continuous upward curve.
Etienne proves it. You can, too.
So I’ll leave you with this:
If you could reclaim just 30 minutes this week for your health, what would you do with it?
That’s it for today.
Hope you enjoyed it (and learned something new).
As always, stay fit, stay active, and enjoy your life.
Ketty & Markus
P.S. The EmBodIQ Reset Ritual is live in beta: 25 follow-along sessions to breathe, release, and reset your body in 20 minutes. Free 7-day trial now. If 20–30 of you join by end of October, we’ll keep building and add new sessions every week. Are you in?
