Whether you’re traveling for work or for pleasure, you want to arrive at your destination fresh and ready to go. Adjusting to a new time zone can waste precious hours – even days – of exploration time, and that’s exactly what can happen when jet lag takes hold. These smart, simple tips will help you avoid the problem, and make the most of your next long-haul travel experience.

1. Skip the meals: Food is a tool our bodies use to tell the time. When we eat, our bodies know it’s time to be awake. So, eating while flying across multiple time zones can be exceptionally confusing to your circadian rhythm. By avoiding some meals during a flight, you’ll help your body rest. You will also improve your ability to adjust to a new time zone by reducing the burden on your digestive system and mitochondria, which are responsible for the metabolic activity of cells in your body. This will leave more energy available for your body to adjust on arrival. Having a good meal balanced in fat, fiber and protein about two hours before flying will keep hunger at bay.
2. Eat DHA–rich foods before flying: Consuming foods high in DHA (an essential fatty acid found in salmon and other cold-water fish) helps reduce inflammation in the brain, so add these to your diet in the days before flying. You will be surrounded by electronics on the plane, so you’ll need all the nootropics you can get.
3. Snack well (if you need to): If it’s a long flight, take healthy snacks such as raw nuts, and organic protein. Avoid the ice creams, bread rolls and highly processed packaged foods that are often handed out on the plane.
4. Stay hydrated: As a general rule, try to consume one liter of water for every three hours in the air. Adding electrolyte tablets to water is also beneficial. Bring along herbal tea bags for relaxation, and to curb any hunger. Avoid alcohol before and during flight.
5. Maintain movement: A workout before flying is ideal. During the flight, move around whenever you feel restless. Generally, listen to your body and stretch any areas attracting your attention. Consider taking along myofascial release balls to roll your feet or back during flight.
6. Rest on arrival if you need to: Take care of yourself upon arrival and pursue your ideal conditions for a good sleep. Avoid alcohol, sugar and stimulants (coffee/chocolate/exercise) before bed. Turn off electronics and create a dark environment to notify your body it is time to rest.
7. Sit back and relax: The lead up to traveling can be hectic, so leave that stress behind on the tarmac. Get into the ideal mindset with music, comfortable clothing and essential oil scents to create a relaxed state.
8. Switch off screens and head outside:  If you happen to arrive during daylight hours, spend as much time outside as possible to adjust. Time away from electronics will help your internal clock and circadian rhythm recalibrate, and sunshine can assist in keeping you awake.

Your routine at a new destination will be different to that at home (the food will be different, there may not be a gym or quiet mediation space nearby), and this will impact on your ability to adjust. However, if you need a deep meditation, or a little exercise to be able to rest at the end of the day, prioritize it. Simplify your routine down to its most essential elements and jet lag won’t hold you back.

Ready to fly? See where a Chōsen adventure could take you.

Can there be a one-size-fits-all list of principles for improving diet? I am not one for following strict rules and meal plans, let alone ‘diets’. Instead, I believe that SEVEN food-related guidelines can naturally put us on the right path to health. Fortunately, these home truths remain constant across the planet. So whether you’re in a bustling city or an idyllic country retreat, the same simple, practical thinking applies.

1. Think local

Choosing locally produced food is where a transformational diet begins. In fact, if you do this, the six points to follow will become a whole lot easier. Local food doesn’t have to mean from your own garden, or what is grown in your town. Think regionally! What is being produced within your region that you can include in your daily meals? If you’re not sure, the best place to start is your nearest farmer’s market or produce swap. Avoid supermarkets, even those focused on organics (an organic supermarket will still sell packaged, processed and imported foods). Once you start seeking out local food, you’ll be surprised at what you find – community gardens and farmers markets can be closer than you think, even in big cities.

2. Be in synch with the seasons

Your circadian rhythm is like an inner clock that’s tuned to the sun. Eating seasonally supports your immune system and circadian rhythm, which improves every part of your life, from sleep patterns to appetite and mood. A seasonal diet is also more likely to be grown locally, and therefore fresher. What’s more, seasonal foods have fewer miles to travel before consumption, so they’re better for our planet, too!

3. Yes, fresh is best

Dull, limp and lifeless-looking fruits and vegetables are telling you something. They’re saying it has been some time since they were harvested, and they have lower nutritional value than foods picked that day. Choosing food with more ‘life force’ makes a meal more nourishing. It will be tastier, too!

4. Go organic for the ‘dirty dozen’

Eating organically isn’t always possible. Because pesticides and herbicides mess with our endocrine systems, however, we should avoid them when we can. If you can’t go the whole hog, choose organic for what we call the ‘dirty dozen’ – 12 foods that are most heavily sprayed with chemicals due to their susceptibility to pests. Among these are leafy greens, berries, coffee beans and animal protein. Because these foods are more likely to contain endocrine-disrupting chemicals, make the effort to consume them organically.

5. Eat it whole

Whole foods are inherently and implicitly beneficial, and contain all the balanced elements of nature. Highly processed foods contain a heap of negatives that we usually try to avoid, including additives, preservatives and fillers.

6. Make it nourishing

By following the first five principles, it’s highly likely you’ll nail the sixth without trying. The meaning of a nourishing meal will vary with the individual, of course, so your unique needs should be weighed up. If you have specific allergies, or nutritional requirements due to age, pregnancy, exercise routines or health conditions, make sure your food meets your particular needs. A nourishing meal is also an enjoyable one, so choose meals with a sense of creativity.

7. Be mindful

Food is a gift. At least three times each day, you have the opportunity to take deep breaths, to connect to your body, and to connect to your mind. The way in which you eat is usually how you relate to the world. Fast eating is often connected to fast living – so slow down!

Elisa will be hosting the Chōsen experience week in Bali, starting this week on August 5, 2017, and will share her latest research on optimizing nutrition for the ultimate lifestyle balance and performance. Follow on Insta for live action from the week https://www.instagram.com/chosenexperiences

You work out most days. How do you keep things interesting?

I work out Monday through Sunday, and I like variety. That’s what GuavaPass is all about – curating the best workouts to suit your needs.

I balance my high-energy and high-impact activities with active rest-style classes of stretching and yoga. The high-energy workouts are known as ‘yang’ and need to be supplemented with ‘yin’ practice to optimize performance. So, a typical week for me in Singapore looks something like this:

• Monday: I like to start the week off strong! I tend to go for a GuavaPass HIIT class (high-intensity interval training) to burn away the weekend’s indulgences.
• Tuesday: I head to F45 Amoy Street to focus on strength and resistance training. There are so many benefits to this kind of workout beyond the increase in lean muscle – there’s evidence to show it’s great for increasing bone density and improving your metabolic rate, as well as improving the symptoms of some specific skeletal conditions.[1]
• Wednesday: I’ll do a GuavaPass yoga or barre class. And yes, men do barre! In fact, barre is great for working on smaller muscle groups through isolated movement.
• Thursday: By mid-week, I’m back at F45 Amoy Street to do some strength and conditioning classes.
• Friday: After four days of solid exercise, I need a stretch, so I focus on that at the end of the week.
• Saturday: You’ll usually find me at F45 Amoy Street’s ‘Hollywood’ class. One of my favorite classes in the F45 series, it’s an hour mix of cardio and resistance.
• Sunday: By the end of the week, yoga is my pick. I visit the Robinson Quay studio of Yoga Movement for a ‘hot’ core class. It’s a great studio and a killer class! Yoga Movement offers hot classes where the temperature can rise to around 40 degrees Celsius to increase the intensity of your practice. It’s not for everyone, and they offer non-hot classes too.

Where do you go for workout-friendly food?

Easily my favorite breakfast spot in Singapore is Common Man Coffee Roasters. We tend to gather here on Saturdays and Sundays after our workouts. Their all-day brunch menu offers the staples, as well as great vegetarian options and house-made condiments.

For fast, efficient service and good food, my pick is Grain Traders. The restaurant is perfectly located right in the CBD, and the food is amazingly fresh. It’s a must-try!

For something indulgent, my two hotspots are Spago by Wolfgang Puck, on the SkyPark at Marina Bay Sands, and Neon Pigeon. I suggest checking them out in this order: go for sunset cocktails at Spago followed by dinner at Neon. You won’t be disappointed.

After all that working out, how do you manage soreness?

Finding someone who knows your body and can manage specific issues over the long term is ideal. Dr. Stretch is my favorite solution for this kind of management. These guys are new to Singapore and use a specifically designed technique to deliver a deep, core stretch. For someone who exercises all week, stretching and being proactive in managing any tight areas is important.

Chōsen travel tip:

For that all-important perfect night’s sleep, Chōsen recommends Hôtel Vagabond Singapore, a luxury boutique property housed in a 1950s heritage art deco building just north of the central business district.

[1] https://www.ncbi.nlm.nih.gov/pubmed/22777332

‘Living’ foods like kimchi and sauerkraut are back. And there are plenty of good reasons why we’re seeing them on the menus of health-conscious cafés right across Bali, and the world.

The simple yet still somewhat mysterious process of fermentation has nutritional scientists and chefs sitting up and taking notice. This is not only because ferments taste great, but also because the process creates natural probiotics that protect us from illness and are incredibly beneficial for our physical and mental well-being.

When vegetables and fruits are fermented, healthy bacteria get to work breaking down the hard-to-digest cellulose in foods, as well as some of the natural sugar, which turns them into micro miracles for your gut. We now know that gut health, or rather the lack of it, can be the source of many serious diseases.

For all these reasons we are now adding house-pickled vegetables to many meals at Chōsen, packing in the probiotic power to our organic raw ingredients.

You can find pickled and fermented vegetables in many good food stores, but they are also incredibly simple to prepare at home if you give them a little time. Here is a recipe to try out the magic of microbes for yourself.

Chōsen pickled vegetables

You’ll need:

• 1 large Pot
• 1 medium pot
• Mason or other preserving jars, washed and sterilized

(Note: there are many good guides to safe ‘canning’ or sterilizing online. A basic rule, however, is to ensure your jars are washed in hot soapy water, rinsed, then oven-dried at 355°F/180°C for 15 minutes, or submerged in boiling water for around 20 minutes.)

Brine mix:

• 100ml red wine vinegar
• 100ml organic apple cider vinegar
• 300ml white vinegar
• 500ml filtered water
• 10g pink peppercorns
• 5 garlic cloves
• 2 bay leaves

Method:

1. Put all ingredients into a medium pot and bring to the boil.
2. Sterilize mason jars.
3. Wash and cut vegetables – cut each vegetable into thin, same-size pieces.

The ideal vegetables for pickling include cabbage, fennel, zucchini/courgette , broccoli, kale, red onions and shallots, chili, ginger, leek, red or yellow peppers, and cauliflower.

4. Fill mason jars with prepped vegetables (individually or mixed).
5. Pour hot brine mix into mason jar/s. Fill to the top. Allow to cool to room temperature covered with a cloth. Once cooled cover with lid (keep it loosely closed, not tight).

Store in a cool dry place for five days. Remember to release excess gases each day by loosening, although not removing, the lids. Then store in a fridge with the lid properly closed. Vinegar used in the fermentation process is a natural preservative and will help the vegetables last a minimum of one month.

See more Chōsen nutritious recipes here.

You have likely heard the term ‘activate your core’. It’s a common phrase that refers to an important principle of functional fitness – ‘core to extremity’.

Core: often referred to as the ‘midline’ is the bridge that connects our upper body to our lower body.  Anatomically I consider this to be the glutes, hips, and torso.  

Extremity(s):  pieces/segments that are distanced or furthest from a center mass or body. 

Core to Extremity: the origin of movement that utilizes the largest muscle group possible and progresses onwards/outwards to the smaller muscle(s) or groupings of muscles.

Put simply, the term core to extremity means starting any exercise movement by fully engaging the muscles in your core – like your glutes, hips and abdominal muscles ­– before then progressing outward and using the muscles further from the center of your body (AKA your extremities).

It’s a simple notion, but, in the world of functional fitness, its importance cannot be overstated.

That’s because functional fitness is all about effectiveness and efficiency; when we do a deadlift or a clean and jerk, for example, we are trying to effectively and efficiently move a heavy load. Initiating a movement starting with the core, which is our largest muscle group, is far more effective and efficient because it allows our body to express its fullest strength and power by utilizing all muscle groups to their fullest potential.

To illustrate this, let’s look at the movement sequence involved in a power snatch, the action of squatting and then lifting a barbell from the ground to overhead. An athlete performing a power snatch should start by pulling the bar from the ground using their legs and hips, while at the same time using their torso to stabilize. Only once the athlete has utilized the full range of motion of their core muscles and ‘reached extension’ (where the ankles, knees and hips are all in alignment) should they then use the extremity muscles in their arms and shoulders to finish the movement by pulling and catching the bar overhead.

This sequential engagement of core and then extremity muscles creates optimal power output and efficiency. If the athlete were to break this sequential progression – for example, by pulling with the arms before reaching extension – they would work harder than necessary to lift the weight. We in the fitness industry call this a ‘core to extremity violation’.

But the principle of core to extremity is important for another vital reason; it ensures that we are actually working our core muscles and building core strength. Core strength is, of course, very important for optimal physical performance.

If the human body is a house, the core is like the foundation. If the foundation isn’t strong and stable, the house sitting atop it will crumble or collapse at some point. If your core isn’t strong and stable, it really doesn’t matter how strong your arms or legs are because, when you lift a load, your extremities won’t be supported by your mid-line.

And this isn’t just the case with lifting weights. If you’re a runner, better core strength will help your speed by better translating the power generated in your legs into propelling your entire body forward, and raise your endurance by improving form and posture.

Good core strength also reduces the risk of injury across all exercise and activities by improving balance and stability.

So, whether you’re looking to workout more efficiently, enhance your strength and fitness, or simply improve your overall quality of life, the core to extremity principle should be at ‘the core’ of each exercise movement you do.

Taylor Rank is an international Strength and Conditioning coach and one of the Chōsen experts who helps design each transformational retreat week. He is leading Chōsen’s fitness and nutrition program The Mindful Athlete from 17-23 June.

Why do we need supplements? Don’t we get all the nutrients we require from food if we commit to eating a healthy diet?

There is a long-standing belief that food is all we need, but I can certainly think of several reasons why we don’t get everything we need from diet alone.

Firstly, to be getting perfect nutrition you need to be eating a perfect diet, but the vast majority of people do not eat a perfect diet. In fact, according to the CDC, the number of Americans who even eat enough fruits and vegetables is only one in ten.

Secondly, even if we did eat a perfect diet, this wouldn’t be enough to ensure perfect nutrition because unfortunately, due to modern agricultural practices, we are experiencing widespread soil nutritional depletion. This means the food we grow has less nutritional value.

Most individuals are also lacking in beneficial probiotics as a result of mass exposure to antibiotics, both those prescribed to us by doctors and those given to the animals we eat (unless we only eat organic meat). Almost all of our food is so sanitized that we are consuming far less of the diverse natural probiotic nutrients we need.

And then there are the nutrients that we cannot get from food like vitamin D, which most of us are also deficient in because we spend too much time indoors.

What’s the biggest mistake people make with taking supplements?

Not taking them consistently. Previously, I would buy a supplement thinking it was what my body needed at the time. I would take it sporadically and then wonder later why it didn’t work! Since then I’ve learnt just how much supplements can be medicine – but the dose and duration of time you take any supplement for really matters. Just like a new exercise regime, most supplements need to be taken consistently for at least a month to have a noticeable effect.

How can individuals find the right supplements for their needs?

Ideally, you should find an experienced reputable supplement provider who can order laboratory tests to look at your genetics, metabolomics, micronutrients, hormones, microbiome, and clinical chemistry markers. There are some websites that offer direct-to-consumer laboratory tests, but I think it’s best to have an expert who can work with you to optimize your health.

Are there some supplements that should be a staple in anyone’s nutrition plan?

I’m not a proponent of universal one-size-fits-all recommendations because everyone is unique. I think a person will get the best results from custom nutrient and multivitamin formulations based on their own deficiencies (which can be assessed via lab testing). But, having said that, there are some general supplements I would recommend to most people. For example, vitamin D, which many people don’t get enough of. Vitamin D is what I term a ‘master switch’ because it plays a role in everything from bone health and heart function to cultivating a strong immune system and neurological health. But, it’s important to know that you also need magnesium, vitamin K1 and K2 to balance out the D and keep your calcium homeostasis functioning optimally.

Probiotics are also worth mentioning. If you had high exposure to antibiotics early in life or eat foods with lots of chemical preservatives, your gut is probably not optimally healthy. This can be rectified with probiotic supplements or incorporating more fermented foods (like preserved lemons, kombucha and miso) into your diet.

What are some good supplements to increase focus and brain function?

The best (and most natural) way to boost adrenaline – which helps us focus – is with regular vigorous exercise. Beyond that, you could also take CDP-choline and huperzine A, which can help modulate attention and improve memory.

What can you recommend for relaxation and to improve sleep quality? 

Magnesium is the best supplement you can take for relaxation; I like the magnesium threonate form since it has been shown to cross the blood brain barrier. I have also used melatonin to treat jetlag, but I would postpone regular use of it until the later years of life (when your body naturally lowers production). Another good tool is kavinace, which is a good alternative to sleep aid medications.

Stress during the day can also affect sleep quality; there are lots of supplements that can help lower stress levels but a good supplement provider would need to dig into the ‘why’ behind a person’s sleep problems and inability to relax before picking what’s right for them.

Dr. Molly Maloof is a physician and pioneer of scientific wellness. Her boutique consultancy in San Francisco specializes in providing natural health optimization and personalized medicine services to high achieving professionals. Her ongoing expert opinion also helps shape the nutrition plans of each of Chōsen’s travel experience weeks. She will lead one-week Chōsen experiences in Bali in May and Guatemala in November.

1.   Cacao has 40 times more antioxidant potency than blueberries. The antioxidants found in cacao fight free radical damage, which is a major contributor to inflammation and chronic disease.

2. Cacao is one of the highest sources of iron in the plant kingdom containing 7.3mg of iron per 100 grams. To aid iron absorption, pair cacao with foods rich in vitamin C like camu camu berries or oranges.

3. Raw cacao is rich in magnesium, which has hundreds of functions in the human body. Magnesium helps support glutathione production, relax muscles, improve brain function and also assists in metabolizing glucose. It’s little surprise cacao is one of the preferred treats of many athletes!

4. Raw cacao aids in mood regulation and promotes focus by influencing neurotransmitter function. The mighty cacao bean contains phenylethylamine (also known as PEA), an adrenal related chemical that’s naturally produced when we get excited and improves mood and focus. Cacao also contains anandamide which has been found to counteract depression and anxiety.

5.Cacao can be enjoyed guilt-free in a tasty smoothie. Simply follow this recipe.

Blueberry Cacao Smoothie

Ingredients

•   ¾ cup blueberries
•   ½ avocado
•   2 scoops chocolate protein powder (Vega or Designs for Health)
•   1 tsp cinnamon
•   2 handfuls raw spinach
•   1 tbs cacao powder
•   1 tsp maca powder
•   1 tbs cashew butter (or almond butter)
•   1-2 cups of water for desired thickness

Combine all ingredients in a blender and blend until smooth. Garnish with raw cacao nibs for added crunch.

A note on chocolate…
Cacao is a raw form of chocolate, so when selecting chocolate bars try to keep to its most original form as possible. Remember, not all chocolate is created equal. Opt for dark chocolate that is at least 70% cacao. Avoid bars that contain refined white sugar in favor of ones that are sweetened using honey, agave or palm sugar such as the organic antioxidant-packed options available from Fine & Raw Chocolate, Raiz The Bar, and Pana Chocolate.

We tend to think of being well as simply not being sick but for medical doctor and scientific wellness pioneer Molly Maloof this is too simplistic an approach. She sees illness and wellness not as opposites but as states that can, and often do, coexist.

“Wellness is not just about physical well-being, it’s about the mind, body and spirit.” Dr Molly says. “A person can be not sick but not well, or conversely, both sick and well. For example, someone can have a chronic incurable disease but be well because they are surrounded by a loving family and community and have purpose in life.”

Or a more common concern for many of Dr Molly’s clients is being both physically healthy but not “optimally well”. Since 2012, she has worked with numerous entrepreneurs, investors, and executives in Silicon Valley and San Francisco, helping high achieving professionals who are not content with the “neutral or slightly poor state of health” that most people settle for. She helps them “optimize their health and wellness” using treatments that range from dietary changes and exercise to improving sleep hygiene and cultivating hobbies.

But unlike the average wellness practitioner, Dr Molly’s methodology relies on a rigorous, evidence-based and data-driven approach, hence why she terms what she does as “scientific wellness”.

“I use my medical expertise in laboratory testing interpretation and combine this with knowledge of genomics to help patients identify areas for optimizing their health,” she says.

Everything from an individual’s family health history to their tested micronutrient levels, metabolomics and personal biochemistry is considered by Dr Molly, but she believes the key to a successful outcome is also reliant on understanding what the patient wants to achieve.

“I’ll help my patients clearly identify their goals, problems, and areas they would like to improve. Then, working with my client, we come up with a plan of action together. This gives them the best chance of achieving lasting lifestyle changes.”

And, as you might expect from someone who has worked for and with companies at the cutting edge of medical innovation, Dr Molly’s recommendations are often quite high tech.

“Wearable devices that continuously monitor glucose levels and heart rate variability or provide real-time biofeedback are very useful. But the most ground-breaking technological advancement has been the ability to develop highly personalized medicines and treatments. Based on my client’s laboratory data, I can create custom nutrition and exercise guidelines and recommend personalized supplements.”

But in conjunction with diet, vitamins and medication, Dr Molly also prescribes lifestyle adjustments including tactics to “increase mindfulness, manage energy and enhance productivity.”

“Overall, my approach to wellness is informed by my medical and scientific background, but it is not just about physical well-being, it’s about creating higher states of health for mind, body and spirit.”
Dr Molly Maloof is one of the team of Chōsen experts who have helped design a week-long holiday program of fitness, adventure and nutrition based on medical science. She is leading a one-week Chōsen experience in Bali during May that will focus on stress, heart rate and blood sugar management through an optimal diet. She will host another experience in Guatemala in November.

Racecar driving wasn’t your first career, tell us how you got involved with motorsports?

Like some things in life, an opportunity came around and there was no way I was going to let go of it. I’ve been working in the media as a presenter for sports, fitness and lifestyle programs for the last ten years and three years ago I began commentating for the National Karting Championship.

To be able to talk off the top of my head, I had to be able to kart and understand what the drivers were going through. One thing led to another and soon I was getting podium finishes in local open gender leagues. Then my partner suggested I put a sponsorship package together and three months later I went testing.

What do you enjoy most about what you do?

I love the relationships I’ve developed from being in a team. Spending 15 hours a day in the garage with team mates, engineers, mechanics and other competitors; I’ve made some of my best friends. I also met my husband through racing, he’s a full-time Porsche Carrera Cup Asia driver. And I’ve been able to travel to some really amazing places in Asia.

What has your biggest challenge been in racing?

The challenge is not in the actual racing, rather the biggest obstacle was letting go of ego, it’s almost like a purification process. In racing you have to go slower to go faster; only when you’re able to focus on your own abilities and build upon them through dedication and commitment will you see results.

What has been the biggest thrill in your racing career so far?

I’m an emotional person, and being able to reel in my emotions and treat driving as a science has been a big thrill for me. Standing on the F1 support race podium was another highlight!

How do you prepare for a race?

I spend a lot of time on the simulators, as well as training (usually running and cycling) in the heat and sun. It can get up to 50 degrees in the car and in endurance races it takes a toll on the body. I also have a week-long pre-race routine when I eat clean healthy foods, up my hydration and don’t drink alcohol.

What are the key lessons learnt on a racetrack that you’ve taken into daily life?

Racing has been a complete brain retrain for me. As a driver everything you do and say has to be positive because your words and actions can really affect your teammates and others around you. One thing I have to constantly remind myself is that I can’t control the external factors like weather, competitors and track conditions, but I can control my own abilities and mindset. In life it’s exactly the same.

Why did you decide to join a Chōsen experience?

I wanted to go on an adventure, but I also didn’t want to have to think about every step. I kind of needed a holiday from my mind, to learn to wind down and focus on myself, which my Chōsen trip really allowed me to do.

Throughout the years, exercise methodologies have changed and evolved in response to new scientific findings about how the human body works or just general fitness trends. But constants also remain and, for me, one of the most important is the concept of functional fitness.

Functional fitness is not a new idea, but with the growth in popularity of workout methods like CrossFit, high intensity interval training (HIIT) and boot camps, the term is getting bandied about more than ever. So what does functional fitness really mean?

To me, functional fitness should just be thought of as performing “functional movements” or movements that can be used in real world situations.

A squat (which I call the king of exercises) is the perfect example of a functional movement because it can be applied in thousands of instances, the most common being sitting down in or getting up from a chair. Push presses are also functional movements – they replicate putting a heavy object in a cabinet or overhead space – and so are lunges which mimic climbing stairs. You perform a deadlift every time you pick up a bag of groceries.

And it’s not just individual exercises; swimming, biking, running and gymnastics are also all functional movements because they all occur in daily life outside of training. I really could go on and on.

But why is performing functional movements, and therefore improving functional fitness, important? To answer that, we have to look at the overall goal or purpose of physical training in the first place.

For most people, exercise isn’t just about maintaining health or physical appearance; it’s also about improving life quality and enhancing the efficiency with which we perform daily tasks.

Single joint, singular plane movements have few real world applications, which is not to say they do not serve a purpose, just that, on their own, they won’t help you much outside the gym. Whereas constantly varied functional movements yield a far larger benefit in daily life.

I simply believe that, given we live in the real world, we should use our time training to optimize our performance in that environment.

And we can do that by performing a diverse range of functional movements in varied intensities and for different periods of time. And variation really is key here. If you run the same route each day, you are performing a functional movement, but you’re not optimizing your functional fitness because you’re constantly working the same muscles for the same period of time.

If you want to improve your overall “real life fitness level”, you would do far better to mix up your run with different gradients or, better yet, switch up your routine with some sprints, swimming, weights training or stair climbs.

Use your training time to prepare for life, and you can prepare for life to get a whole lot easier!

Taylor Rank is currently hosting a Chōsen program in Bali that focuses on functional fitness, increasing body awareness and optimizing training to minimize risk of injury and fast-track recovery. He will also lead The Mindful Athlete program in June.