Longevity in Motion – Issue #2: Build Your Foundation

Here’s what’s inside this week’s 3-2-1:

✅ 3 lessons on scaling your walking, stabiliser strength, and why resilience matters more than perfection

✅ 2 quotes to reframe aging and effort

✅ 1 challenge to help you double down on small wins

After the first edition, I was blown away by how many of you replied, from questions about rucking to grabbing the free hip and glute guide. If you missed out, let me know and I’ll send it to you personally, or you can catch up on previous issues HERE.

This week, we’re continuing to focus on building your foundation, because when your base is strong, everything else becomes easier, and more sustainable.

3 Lessons From This Week: Building Your Foundation

1. Walking: Is it the most underrated tool in your week?

You don't have to crush every gym session to get fitter. Walking, especially purposeful walking at varying speeds, lengths, or inclines, strengthens your heart, legs, and mindset. I've been scaling my own walks through rucking (walking with added weight), and I’ve just hit the 10% bodyweight milestone. It’s a game-changer. Want the beginner’s guide to rucking that we have created for you? Just hit reply and ask.

More importantly, ask yourself: Are you getting the most out of your walks? Could it be more than “just” incidental movement?

2. The strength you can’t see matters the most.

Stabilisers, those small muscles in your feet, hips, core, and back, are the secret sauce to long-term strength. I had a client recently eliminate ongoing back pain just by learning to activate the right muscles before training. It’s not about lifting heavier, it’s about lifting smarter.

3. Resilience beats perfection every time.

You won’t always feel motivated. You’ll miss sessions. Life gets in the way. But the people who stay strong for life? They show up again anyway. With winter around the corner, this message matters even more — and it’s exactly why we created our Winter Resilience Challenge and 12-Week City to Bay Program that both happen through winter. If you'd like more info on those, just let us know so you don't miss out on the start date.

2 Quotes to Keep You Moving

"You don’t stop moving because you grow old, you grow old because you stop moving."– Unknown

"Resilience isn’t built when everything goes right. It’s built when you show up when it’s hard."– Glen Lomman

1 Weekly Challenge

Double one of your movement moments.

Walk for 20 instead of 10. Add a light ruck. Stretch twice as long as usual. These small wins build big capacity over time, with minimal impact to your busy schedule.

Summary

Your foundation isn’t built overnight, but brick by brick, it becomes unshakable. Let’s keep laying the groundwork for a stronger, more capable future together.

Until next time,

Glen

P.S. I’ve just received a few specially designed weighted ruck packs from the Australian company "RUKSAK", and I’ll be hosting some free ruck sessions for the community to try it out. Whether you’re a walker, runner, or just getting started, you’re welcome. Email us at brightongroupfitness@gmail.com if you’d like to join one of these 30–60 minute events and I’ll make sure you’re on the list.