"Get Fit in Less Time: Exercise Snacks, Breathwork, and Brain Training"

In this episode of Band Director Boot Camp, Lesley Moffat brings wellness down to the practical fundamentals with fitness innovator and X Gym founder PJ Glassey. If you’ve ever thought, “I don’t have time,” this conversation is for you. PJ shares a simple, science-backed approach to getting stronger and healthier without the traditional “hour-a-day gym” expectation.

You’ll hear how PJ’s 21-minute, twice-a-week full-body training model was built specifically for busy people, and why he also teaches “exercise snacks” which are three-minute mini-workouts you can squeeze in without changing clothes or getting drenched in sweat. The big idea: consistency beats perfection, and even a minute of movement can help reset your body and brain.

The conversation also dives into stress regulation and performance readiness through breathwork, specifically box breathing (4 in, hold 4, out 4, hold 4). Lesley connects this directly to the band room, sharing how daily guided breathing helps her students shift from chaos to calm, improves focus, supports healthy breath for playing and singing, and reduces performance nerves before concerts.

Finally, PJ explains a simple brain-training strategy for habit formation using emotional “declarations” (similar to affirmations but said with conviction and feeling) to retrain the subconscious and make wellness behaviors easier to maintain. They wrap up with a real-world reminder that delegation and “good enough” can be powerful wellness tools too, for band directors and everyone else.