On The Mindful Living, host Sana talks with PJ Glassey (XGym) about replacing “mindless” 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.

About the guest:

PJ 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.

Key takeaways:

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  Mindful > mindless: Slow, precise reps with constant focus turn strength work into active meditation, reinforcing brain circuits tied to control and coordination.

  
  


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  21 minutes, twice weekly: PJ’s protocol emphasizes time under tension to complete muscle fatigue, delivering functional results with far less volume.

  
  


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  Form is the driver: Neutral spine, deliberate tempo (~7s down / pause / ~7s up), and limited lockout keep muscles engaged and the prefrontal cortex online.

  
  


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  Brain benefits: Consistent focus strengthens PFC function (impulse control, decision-making) and improves motor cortex efficiency—making new skills easier to learn.

  
  


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  Coordination carries over: Clients report better performance in real-world activities (e.g., golf, paddle boarding) due to improved neuro-muscular “conversation.”

  
  


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  Meditation reframed: Drifting attention isn’t failure; bringing it back is the “rep.” The same principle applies during mindful strength work.

  
  


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  Who it’s for: Anyone seeking functional fitness, longevity, and habit change without bodybuilding volume; bodybuilders still benefit from traditional methods for aesthetics.

  
  


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  Try it today: Start with mindful squats—tempo, posture, breath, and full attention—before adding load or complexity.

  
  

How to connect with the guest:

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  Website: XGym.com (social links at the bottom of the homepage)

  
  


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  Programs: In-person (Kirkland, WA) and online training/app options available via the site.

  
  

Want to be a guest on The Mindful Living? DM on PM - Send me a message on PodMatch

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  DM Me Here: https://www.podmatch.com/hostdetailpreview/avik

  
  

Disclaimer: 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™️. 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.

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