{"href":"http://player.captivate.fm/services/oembed?url=http%3A%2F%2Fplayer.captivate.fm%2Fepisode%2F89abae5b-f4b8-44e6-833d-133a6e121eca","version":"1.0","provider_name":"Captivate.FM","provider_url":"https://www.captivate.fm","width":600,"height":200,"type":"rich","html":"","title":"Mindful Movement, Brain Training, and the 21-Minute Workout (Twice a Week) with PJ Glassey","description":"On The Mindful Living, host Sana talks with PJ Glassey (XGym) about replacing \u201cmindless\u201d sets-and-reps with time-under-tension, form-first, slow, controlled movement that doubles as active meditation. We cover why two 21-minutesessions per week can rival hours of traditional training, how prefrontal cortex engagement improves coordination, decision-making, and habit change, and practical cues to turn a basic squat into brain-body training. If you want functional fitness, better focus, and sustainable results without living in the gym, this conversation is direct, evidence-minded, and immediately usable.\nAbout the guest:\nPJ Glassey is the founder of XGym (Kirkland, WA & online), creator of a mindful, time-under-tension strength method that integrates neuroscience with exercise to build functional strength, coordination, and cognitive control in minimal time.\nKey takeaways:\n\n\nMindful > mindless: Slow, precise reps with constant focus turn strength work into active meditation, reinforcing brain circuits tied to control and coordination.\n\n\n21 minutes, twice weekly: PJ\u2019s protocol emphasizes time under tension to complete muscle fatigue, delivering functional results with far less volume.\n\n\nForm is the driver: Neutral spine, deliberate tempo (~7s down / pause / ~7s up), and limited lockout keep muscles engaged and the prefrontal cortex online.\n\n\nBrain benefits: Consistent focus strengthens PFC function (impulse control, decision-making) and improves motor cortex efficiency\u2014making new skills easier to learn.\n\n\nCoordination carries over: Clients report better performance in real-world activities (e.g., golf, paddle boarding) due to improved neuro-muscular \u201cconversation.\u201d\n\n\nMeditation reframed: Drifting attention isn\u2019t failure; bringing it back is the \u201crep.\u201d The same principle applies during mindful strength work.\n\n\nWho it\u2019s for: Anyone seeking functional fitness, longevity, and habit change without bodybuilding volume; bodybuilders still benefit from traditional methods for aesthetics.\n\n\nTry it today: Start with mindful squats\u2014tempo, posture, breath, and full attention\u2014before adding load or complexity.\n\n\nHow to connect with the guest:\n\n\nWebsite: XGym.com (social links at the bottom of the homepage)\n\n\nPrograms: In-person (Kirkland, WA) and online training/app options available via the site.\n\n\n\nWant to be a guest on The Mindful Living? DM on PM - Send me a message on PodMatch\n\n\nDM Me Here: https://www.podmatch.com/hostdetailpreview/avik\n\n\nDisclaimer: This video is for educational and informational purposes only. The views expressed are the personal opinions of the guest and do not reflect the views of the host or Healthy Mind By Avik\u2122\ufe0f. We do not intend to harm, defame, or discredit any person, organization, brand, product, country, or profession mentioned. All third-party media used remain the property of their respective owners and are used under fair use for informational purposes. By watching, you acknowledge and accept this disclaimer.\n\nHealthy Mind By Avik\u2122\ufe0f is a global platform redefining mental health as a necessity, not a luxury. Born during the pandemic, it\u2019s become a sanctuary for healing, growth, and mindful living. Hosted by Avik Chakraborty\u2014storyteller, survivor, wellness advocate\u2014this channel shares powerful podcasts and soul-nurturing conversations on:\n\u2022 Mental Health & Emotional Well-being\u2022 Mindfulness & Spiritual Growth\u2022 Holistic Healing & Conscious Living\u2022 Trauma Recovery & Self-Empowerment\nWith over 4,400+ episodes and 168.4K+ global listeners, join us as we unite voices, break stigma, and build a world where every story matters.\n\ud83d\udc49 Subscribe and be part of this healing journey.\nContact\n\ud83d\udcbc Brand: Healthy Mind By Avik\u2122\ud83d\udce7 Email: join@healthymindbyavik.com | podcast@healthymindbyavik.com\ud83c\udf10 Website: www.healthymindbyavik.com\ud83d\udccd Based in: India & USA\n\ud83c\udf99\ufe0f Open to collaborations, guest appearances, coaching, and strategic partnerships. Let's connect to create a ripple effect of positivity.\nCH","thumbnail_width":300,"thumbnail_height":300,"thumbnail_url":"https://artwork.captivate.fm/b1eff17c-4201-4259-ab8d-b059a3277892/the-mindful-living-artwork8wndb.png"}