Dr. Jason Worsland: Before a workout, I do the Wim Hof breathing technique (breathe in, hold, and release). Do that 5 or 6 times. I want to pump oxygen into my body. This will give you more oxygen and allow you to continue training for longer. The breathing exercise lasts approximately 12 minutes. Then I hit the weights. I’m working on it using free weights. I often go to see some of the most technologically advanced facilities on the planet, only to find that everything is powered by free weights.
What level of strength are you aiming for?
Raise your heart rate to 170-180 bpm as much as possible during your workout. In 3-6 minute increments. I’m hitting it hard. When I’m out, I always go back to my room and do calisthenics called “Insanity.” [This is a high-intensity bodyweight blast invented by trainer Shaun T at Beachbody fitness. The workouts are so tough they fall into that ‘check with your doctor before trying’ category.]
And after a super intense workout?
Move all your joints and challenge your balance. The more balance you have, the better you will live, and the less balance you have, the closer you will be to the grave.I have a balance board [picture a skateboard with no wheels across a cylinder] Stand on it and do shoulder presses and bicep curls. I do this when I’m completely tired. I feel like I’m dying, but I’m balanced.
How do you manage stress?
I meditate for 16 minutes after my workout. The music track I’m using is just 16 minutes long. I try not to think about anything at all. We use music that incorporates 540 hertz [a frequency associated with healing and calm]. I have a mantra that grounds me. I can now say that mantra whenever I feel stressed and find a place where I feel okay. The reason I do this after training is because I’m so tired and I don’t have the distracting voices in my head.
What would you say to someone who feels like they don’t have time to exercise or meditate?
I’d like to say they don’t see the benefit. I truly believe that our purpose is to understand ourselves. And I wouldn’t be a good father, husband, or leader if I didn’t know what I needed. If you use that excuse, there may be other things in your life that you’re making excuses for. If you wake up at the time you know you’re going to get up in the morning, work out, and do something hard, everything else will fall into place. The world is for people who do difficult things.
