Welcome back to The 94 Method.
This is Issue #13 of The 94 Method, your 4 minute read to help you move better, feel better, and live better.
Four sections. Four minutes. Every Sunday.
This week: why putting your bare feet on the ground might do more for your nervous system than you'd think, a habit for anyone trying to get back into fitness, and what's moving across the wellness industry.
Let's get into it.
The Practice.
The 10 minute rule.
You know the feeling. Weeks off. Motivation gone. The thought of a full workout feels like too much, so you skip it again.
This week, commit to 10 minutes. That's it. Not an hour. Not a program. Ten minutes, then you're allowed to stop.
Set a timer. Walk, stretch, lift, whatever you've got access to. When the timer hits zero, you can walk away. No guilt. No negotiation.
Most days, you won't stop. Momentum does the rest once you're moving. But the deal only works if you mean it. Ten minutes and out, no pressure, every single time.
Show up for yourself, 10 minutes a day. Do that enough times and fitness follows on its own.
Try it this week. Ten minutes, once a day, and see how many times you keep going past the timer.
Worth Knowing.
Grounding sounds like a wellness buzzword. It's not.
The idea is simple. Your body carries a slight electrical charge. So does the earth. When bare skin touches the ground, whether that's grass, sand, or soil, electrons move between the two. That contact is grounding, sometimes called earthing.
No wires. No gadgets. Just contact.
Here's why it matters. Your body runs on electrical signals. Nerves fire, muscles contract, your heart beats, all through tiny electrical currents. Some researchers believe direct contact with the earth's surface helps stabilize that system, the same way grounding a wire prevents a buildup of static charge.
Your body, recalibrating.
The research is still developing, but a few small studies point to real effects. People who spend time in direct contact with the ground show measurable drops in inflammation markers. Others report better sleep, faster recovery from exercise, and a calmer nervous system after regular grounding practice.
The most consistent finding across the research is cortisol regulation. Grounding appears to help normalize cortisol rhythms, the hormone that spikes under stress and, when chronically elevated, quietly wears down everything from your immune system to your sleep quality.
Less cortisol. More calm.
Here's where it gets interesting. Grounding rarely happens alone. Take your shoes off outside and you've usually also stepped away from a screen. You're in daylight. You're breathing outdoor air instead of recycled indoor air. That combination is doing more than any single piece on its own.
Screens keep your nervous system in a low-grade alert state. Notifications, scrolling, blue light, all of it signals your brain to stay activated. Nature does the opposite. Studies on time outdoors consistently show drops in blood pressure, slower heart rate, and reduced activity in the brain regions tied to rumination and stress. Stack that with the physical effect of grounding and you get a compounding reset.
Nervous system calming down. Cortisol easing off. Attention restoring itself. Everything, quieting down at once.
None of this requires equipment or a subscription. Walk barefoot on grass for ten minutes, phone left inside. Stand on the beach and just look at the water. Sit outside with your feet on the ground instead of a patio chair, no scrolling allowed. The mechanism is contact and presence, not effort.
Skeptics point out that a lot of the grounding research is small and early. That's fair. But the practice itself carries no downside and a long list of upside. Worst case, you spent ten minutes outside, unplugged, instead of on your phone. That alone is a win.
What’s Moving in Wellness.
A hydration brand just landed its first esports sponsorship. CWENCH Hydration was named the official hydration drink of Luminosity Gaming, integrating the zero-sugar, caffeine-free drink across the esports organization's competitive rosters, jerseys, and livestreams, and marking the brand's first move beyond traditional sports like hockey and lacrosse.
Peloton just posted its first-ever full year of profit. The company reported $63.2 million in net income for fiscal 2026, a dramatic turnaround from a $118.9 million loss the year before, though shares fell on weaker 2027 revenue guidance.
Nike and Hyperice are betting big on recovery sneakers. The two brands are expanding their partnership into recovery-focused footwear with HyperSlide, signaling a bigger industry shift toward built-in recovery tech instead of separate recovery gear.
Club Pilates just crossed a major milestone. The world's largest Pilates brand hit 1,500 studios worldwide, fueled by new openings in Bangkok and Mexico City as it continues to widen its lead over every other studio brand.
Mindset Moment.
“Don't let what you cannot do interfere with what you can do.”
You don't need the perfect plan. You don't need an hour, the right gear, or a clean slate.
You need the next small thing.
Most people wait. They tell themselves they'll start once things settle down, once they have more time, once the conditions line up. Conditions rarely line up. The people who move forward anyway aren't the ones with fewer obstacles. They're the ones who stopped waiting for the obstacles to clear.
Ten minutes counts. One rep counts. One page counts. Small doesn't mean insignificant. Small means possible, and possible is what turns into momentum.
What's one thing you can do today, even if it's not the whole plan?
Move better. Feel better. Live better.
The 94 Method.
-SW