Gents Weekly: Fitness
Issue #9: The manliest newsletter on the internet • March 9, 2026
Welcome back to The Gents Weekly, a newsletter for the modern man.
Every Monday, we broadcast a weekly roundup of inspiring ideas + products to help you become a better man.
Brought to you by the men of Gents Journey — Dean Bokhari, Stephen Seidel, and Matt McManus.
Welcome to Issue #9 of The Gents Weekly
This week, we’re covering fitness.
Let’s dig in…
📝 THE MESSAGE
A timely piece from the gents.
↓
On the importance of becoming a physically fit man
The Greek philosopher Socrates once wrote,
"No man has the right to be an amateur in the matter of physical training. It is a shame for a man to grow old without seeing the beauty and strength of which his body is capable"
Being fit goes hand-in-hand with being a man.
Your woman may not ever say it, but she needs you to be the strongest, most physically capable version of yourself.
If you’re a father, your children need a strong, fit man to look up to.
And work is no exception, and it doesn’t matter if you’re a knowledge worker or a construction worker—exuding physical strength helps you do your job at a higher level.
Think about it…
Imagine you’re a salesman for a moment, and tell me which version of you will do better on the sales floor:
The version of you that looks like a soft stuffed animal with low energy and poor-fitting clothes
Or the version of you that walks in looking strong, full of energy, and dressed in well-fitting clothes that flatter your body type
Clearly, the second guy is going to sell more widgets.
He’s also going to be healthier and in a better mood at work.
On top of all that, there’s also the obvious—working out makes you a more attractive man in general. Sharper jawline. Better posture. Higher confidence.
As a man, you must be willing to put effort into becoming your physical best.
Anything less, as Socrates tells us, is an absolute shame.
“But I’m too busy to workout,” you say.
Bullshit.
Busy is an excuse.
Get to bed earlier... Wake up before work… Watch an hour less of Netflix…
But don’t let another day go by without doing something to strengthen yourself physically.
“But how?”
Organize your schedule. And plan a workout regimen for yourself.
If you don’t know where to start, scroll down and use the workout Matty lays out for you in today’s issue (see the next section below).
But from this day forward, stop making excuses about why you cannot work on your physical fitness.
And start doing something—even if it’s a few pushups—to strengthen yourself physically.
— Dean Bokhari
Co-founder, Gents Journey
📰 THE MOMENT
Sh*t that’s happening now, ICYMI
↓
This week, no AI prompt. Just my story—and the workout that saved me.
The Weight I Carried (And How I Put It Down)
I grew up chubby. Really chubby. 297 pounds at my heaviest. But the weight wasn’t just physical—it was everything I was carrying that I didn’t know how to put down.
I come from a broken home. I have three younger siblings who I needed to care for because my mom worked multiple jobs just to keep us afloat. So I learned how to cook early. Not because I loved it, but because someone had to. And the kitchen became my refuge. Food became my drug. My comfort. My crutch.
When everything felt out of control, I could control what I ate. Or more accurately, how much I ate. The kitchen was where I hid from the chaos. And for a long time, I didn’t even realize I was hiding.
It’s taken years—and multiple therapists—to understand my relationship with food. They’ve told me I practice something called “restrictive eating.” I put peanut butter in the freezer so I can’t spoon it out willy-nilly. I remove temptation before temptation removes my willpower. It’s not a perfect system. But it’s mine. And it works.
At 45 years old, fitness is one of the seven pillars of Gents Journey. And honestly? It might be the most important one. Not because abs matter more than friendships or purpose, but because sweat gets things out of my brain that no psychiatrist could ever dream of.
An academic advisor told me that once when I was going through a brutal breakup in college. He said, “Go sweat. You’ll work it out.” And he was right.
Working out isn’t just about my body. It’s about my demons. It’s where I exercise the thoughts I can’t shake. It’s where I prioritize what matters and let go of what doesn’t. I experience clarity while lifting that I can’t access anywhere else. My confidence—physical and emotional—is built in the gym, one rep at a time.
The workout I’m sharing with you today isn’t something I threw together last week. It’s the culmination of 20 years of trial and error. Of figuring out my body type, my metabolism, what works for me and what doesn’t. It’s a diamond that came from pressure. And it’s tried and true.
I call it The Golden God Workout. Not because I think I’m perfect—far from it. But because when you do this consistently, you feel like a f’n golden god. Confident. Strong. Agile. Capable. Like you can handle whatever life throws at you and still have energy left over to play with your kids or show up for your people.
This workout is more than a routine. It’s a lifestyle. An ethos. A personal brand. It’s how I’ve stayed sharp, strong, and sane through decades of chaos.
And now it’s yours.
The Golden God Workout: My High-Rep, Mid-Weight, Full-Body System
This is the workout I do every other day. It’s intense. It’s quick. It works. And it’s designed for guys like us—men who want to stay strong, agile, and capable without living in the gym.
If you do this consistently, alternating with 45 minutes of cardio (swimming, running, hiking—your choice), you’ll feel different in 30 days. You’ll move different. You’ll show up different. You’ll feel like a golden god.
Sweat changes everything.
Let’s get it.
— Matt McManus
Co-founder, Gents Journey
👊 THE MOVES
Media for men.
↓
Watch | Ice Bath & Cold Plunge with Wim Hof
Below, we break down the power of the ice plunge and how pushing yourself every morning can help you build a better man from the inside out.
Ice, Ice Baby
We’ve all seen it lately.
Ice bath and cold plunges are flooding our feeds. Cold tubs in garages. Men stepping into water that looks much better suited for penguins and polar bears.
We can thank Wim Hof for pushing this movement into the mainstream.
But an ice bath isn’t really about the ice — it’s about breathing, discipline, and more.
The first time I tried it, everything in my body screamed get out. My brain went straight into survival mode. Breathing shortens. Muscles tense.
But as you fight back — even if it’s not two minutes — something shifts.
A simple morning routine can look like this:
Start with a 1–2 minute cold shower
Submerge your neck in 50–60°F water for about 2 minutes
Focus on slow, controlled exhales
Those deep breaths calm the shock response and wake up your nervous system. And somewhere in that moment, you begin telling yourself: If I can do this, I can do anything.
It’s not about becoming some hardcore cold-exposure guru.
Cold water forces you to breathe, focus, and stay calm under pressure. That’s the real benefit — it trains your body and mind to handle discomfort.
Fitness works the same way. When you move your body and prioritize your health, you’re building strength that carries into every part of your life.
Here’s a simple question to ask yourself from our Journey Deck: What’s your biggest insecurity?
Working Out is Working In
Something interesting happens when you commit to fitness.
The work you do on the outside reflects the progress on the inside, as your insecurities fall by the wayside, just like those lovehandles.
Movement triggers powerful brain chemistry — endorphins, dopamine, serotonin — natural mood boosters that reduce stress and build resilience.
In other words, working out is one of the most reliable paths to happiness.
Working out isn’t just about muscles — it’s about the momentum you’re building.
Start with one small action to invite fitness back into your life — a quick workout, a walk, or even a cold shower. Just show up for yourself.
Small daily actions compound into stronger habits, better health, and a clearer mind.
Here’s a simple challenge for the week:
Pick one small action that invites fitness back into your life:
A 2-minute cold shower
A 20-minute walk
Drinking eight glasses of water
A quick morning workout
Start there.
Practice makes progress.
Because every disciplined morning compounds into something bigger: a healthier body, a clearer mind, and a happier life.
Lastly, here’s a track about conquering your inner enemy inside to get you started.
Don’t forget to subscribe to our Gents Journey YouTube channel.
— Stephen Seidel
Co-founder, Gents Journey
🔗 MEANINGFUL MENTIONS + MAGIC LINKS
Fun stuff you’ll dig.
↓
Our next monthly men’s meeting is in 9 days and we’ll be talking about a core pillar of manhood: Fitness. You’re not gonna wanna miss this one.
Details below:
Date: March 18th
Time: 12 pm (ET) / 9 am (PT)
Location: Zoom
We’ve decided to do something crazy and give EVERY attendee a FREE 30-MIN COACHING SESSION (Regularly $500), as part of our initiative in 2026 to help as many men as possible. Be sure to RSVP here.
_
The Cold Pod Cold Plunge Tub: 85 Gal Round Tub with Full-Wrap UV
Get quick shots of inspiration for men - subscribe to the Gents Journey YouTube channel
💻 REAL MEN HAVE A COACH IN THEIR CORNER
Stop playing small, step into the man you know you are.
↓
We’re looking for ten men who want coaching and guidance to level up in life + work. If that’s you, fill out this form, and we’ll be in touch.
Until next week,
—The Gents
Inspired? Share this newsletter with another Gent you think it could help.