A Daily Deposit in My Healthspan Bank

What’s the first thing you do when you wake up?

Before the coffee, before checking emails, before the day has a chance to throw its first punch, I’ve already made my first deposit. It happens right on my bedroom floor.

For me, building a foundation of strength isn't just something I try to fit in; it's a non-negotiable part of my daily routine.

Every day, six days a week, this is what I do before I leave the bedroom:

• 3 sets of 20 Push-ups

• 3 sets of 15 Squats

It's simple, but it's not easy. And I want to be crystal clear about something: I did not start here. I didn't wake up one day and decide to do 60 push-ups and 45 squats. This volume is the result of adding one more rep, one more set, over many years. It's the product of consistency, not intensity.

This routine is my anchor. It’s the daily proof to myself that I can do hard things. It’s a promise I keep. And this is just the first part. I'll share the second part in another post.

Why am I so committed to this? Because this "boring" work is what makes the other work possible. This is the strength that supports the movement.

I’ve been working on my running, specifically my speed, and it has been a slow, grinding process. I wanted to celebrate a small win from my recent NRC Speed Run, a "Funky Fartlek." Seeing that 9:32/mi average pace felt good. It’s progress. It’s a sign that the needle is moving, even if it’s just a fraction.

But here’s the transparency you’ll always get from me: it's a battle. I'm still dealing with a sore right leg, which affects my gait and causes back pain. It's deeply frustrating. Some days it feels like a setback.

But the morning routine, the pushups and squats, reminds me that I know how to show up when it hurts. I know how to do the work when I don't feel like it. That strength, both mental and physical, is what gets me out the door.

It's all connected. This isn't just about run times. It's about my healthspan, the ability to move well, stay strong, and be functional and vital for as long as possible.

What’s your daily deposit? What's one non-negotiable action you take to build your foundation for a long and healthy life?

Until next time, be well.