The Ready State

“Built to Move” is HERE!

 Juliet Starrett and I are stoked to officially put this book out into the world and into your hands.

 We believe “Built to Move” will transform lives and society for the better. We will know it has succeeded when we see communities everywhere creating movement-rich environments, participating in group walks, celebrating good food choices, prioritizing sleep, and committing to MOVING.

 We could not have brought this into the world without the support of this amazing family of humans who push themselves day in day out, raise the bar, elevate everyone around them. Yes, I’m talking about YOU. Go grab a copy. Let us know what you think. Share with your community: https://lnkd.in/gm5G4zdj Love to you all K

I don't tell my athletes to stretch—and here's why ⤵️ Stretching without a clear goal isn't the best way to improve range of motion, get out of pain, or boost performance. Not to mention... ⚡ There's no objective measure—what are you actually trying to change? ⚡ Most people don't stretch long or intensely enough to make a difference. ⚡ At best, it feels good. At worst, it's a waste of time. Instead, we focus on tools that move the needle—like isometrics and mobilizations with bands, balls, rollers, etc. And most importantly? We TEST to see if change happens. If you can't measure progress, did you really make any? 🤷♂️ Want to learn what *actually* works? Comment SYSTEM to learn about our three-month program designed to help you build a body that actually thrives (with a plan!)!

The end of the month caught us by surprise! 😅 But The Ready Roundup waits for no one… Despite having fewer days in February, we have no shortage of all the good, nerdy research and mobility news to share with y’all! Here’s a peek into what was catching our eyes: 💤 The power of magnesium supplementation to improve sleep quality 🧠Establishing daily habits that can help alleviate the accumulation of microplastics in the brain (we love you, @yeti Rambler!) 💦 🔬Why third-party testing from organizations like NSF International is a must if you need or want to take supplements (that’s why we always choose @live.momentous!) 🌬️ How breath holding may be a legal way to boost your red blood cell production If you missed any of our weekly ramblings - comment AMBUSH and we will say good morning to your inbox every Friday! (No spam, we promise!) 💌

Know your metrics; own your health. 📊 Are you training hard but still feeling sluggish? Struggling with recovery even when you’re doing all the things? It might be time to take a data-driven approach. 🎧In this rewind of The Ready State Podcast, @justinroeth—former NHL performance coach and expert in heart rate variability (HRV) and sleep—breaks down why tracking your body’s key metrics is a game-changer. Instead of guessing when to push or rest, data gives you the answers. 🔹 HRV & recovery – Learn how monitoring HRV can tell you if you’re under-recovered and need to adjust your training. 🔹 Sleep & performance – Discover why sleep is the foundation of progress, and how to optimize it for max recovery. 🔹 Data-driven consistency – Build habits that support long-term performance instead of burning out. 🔹 The ownership mindset – Stop outsourcing your health. Learn how to listen to what your body is telling you and make adjustments in real time. Tracking your HRV, sleep quality, and recovery trends is a core principle of The Starrett System—because when you know your body, you can train smarter, recover faster, and perform at your best. Click here --> https://lnkd.in/e7dnYdtS to (re)listen and start owning your health. Want to put these principles into action with us? Comment SYSTEM and check out our 3-month program designed to help you thrive!

Let’s try something out ⤵️ Slouch. Now turn your head side to side. ➡️ How much mobility do you have? This is just another reminder that the way you organize your body matters. At the end of last year, I had the opportunity to meet with @hubermanlab and break down how posture isn’t just about standing up straight—it’s a reflection of your movement habits, behaviors, and even your self-identity. Having access to your full machinery can lead to better performance, reduce discomfort, and build long-term resilience. We love seeing conversations like this out in the wild and you sharing them with your community (thanks for the highlight @theironneck)! Curious how small changes can make a big impact? --> https://lnkd.in/eCC9Cc44 🎙️

The age-old question: can you pass the Couch Stretch Test? 🛋️ If we had to pick just one go-to mobilization, it’s the Couch Stretch (it is THE perfect mobilization to work into that nightly downtime in the living room). Why? Because hip extension is everything. It lets you stand tall, move without discomfort, and crush everything from lifting to running to simply getting off the floor. If your quads and hip flexors are restricted, your movement is compromised—period. This test measures both your ability to extend your hips behind you AND the range of motion in your quadriceps. The test: 👉 Get into the Couch Stretch (tune in to see exactly what it is) 👉 Try to bring your torso upright, squeeze your glutes, and hold for a slow inhale (5 sec) + exhale (5 sec) If you can’t get into that position? Your body is waving a 🚩. The good news? We’ve got the tools to fix it. Comment TRIAL and start your free week of Mobility Coach today. With some good breathing and dedication, you’ll pass that test in no time!

Cardio fitness isn’t one-size-fits-all. Women experience VO2 max decline differently. VO2 max (maximal oxygen consumption) is one of the best predictors of long-term health and endurance—something we've known for over a century. But here’s the catch: most of that research has been done on men. So, do the same rules apply to women? A new study from the Federal University of São Paulo says… not exactly. Researchers tested female runners and sedentary women across different age groups and found expected trends: runners had higher VO2 max, and younger women outperformed older ones. But here’s where it gets interesting—women experience VO2 max declines differently than men. Unlike men, who mainly see age-related drops due to heart and circulatory changes, women’s declines appear to be equally tied to both heart function and muscle efficiency. One possible culprit? Intramuscular fat, which increases with age and may impact oxygen use. This research highlights why we need more women-specific data in sports science. 🔬 The strategies to maintain endurance and cardiovascular health as we age may not be one-size-fits-all. More to come as the science evolves --> https://lnkd.in/eK-wPuEu

Training on YOUR terms matters. Forget rigid workout schedules—flexibility is key to staying consistent and making real progress. Years ago, I realized that sticking to a set training plan, no matter how well-designed, didn’t always match my energy, recovery, or daily life. So I started moving workouts around, adjusting based on how I felt, and guess what? My training actually improved. If you’re juggling work, travel, and life but still want high-quality, consistent training, a more adaptable approach might be the answer. That’s why in our new three-month training & lifestyle program, The Starrett System, you can fully customize your schedule while staying on track. Ready to train smarter? Comment SYSTEM for details! 💪

Burpees: love ‘em or leave ‘em? 🤷♂️ Let’s set the record straight—there’s no such thing as a bad exercise, just bad execution. And burpees? They get a bad rap for a reason. Too often, we see people cranking their shoulders forward, banana backing, and landing like a baby deer after a long night out. (Does that visual do it for you? 😅) High reps without good mechanics? That’s just reinforcing bad movement patterns. Want to actually get better at burpees (or just move better in general)? ✔️ Shoulders stacked & engaged—don’t dump forward. ✔️ Glutes ON—no floppy spines. ✔️ Jump & land like an athlete—balanced, stable, and ready for action. A burpee can be a great movement—if you do it right. So let’s make sure it’s building you up, not breaking you down. 💪 What’s YOUR stance on burpees? ⤵️

Joint replacement doesn’t have to mean the end of your athletic journey. 🏔️🎿 For many, a total joint replacement feels like a dead end—no more adventure or performance. But @LindseyVonn is proving that narrative wrong in a BIG way. She had a knee replacement in April 2024—and just last month, in January 2025, she’s already back podiuming in elite skiing events. And not just any events… she’s competing in Super-G and downhill, where forces on the body are no joke. 🔹 What’s the takeaway? A joint replacement isn’t a life sentence—it’s an opportunity. With the right preparation, team, and relentless commitment to recovery, you can keep doing what you love at a high level. We’re in a new era where elite athletes (and everyday movers) redefine what’s possible post-surgery. If you’re facing a joint replacement, take a page from Lindsey’s book: put in the work, surround yourself with the proper support, and keep pushing forward. Want some support from us at The Ready State? Tap --> https://lnkd.in/eJ4-hjfc to check out our Total Knee Replacement Protocol.