FOUR FOR FRIDAY 3: Health
1. Workout Of The Week
Since completing my most recent Ultramarathon race, I've been working on attuning to my body's signals, contemplating what lies ahead. Races, milestones, and events serve as guiding beacons in my training regimen. They provide purpose, focus, and motivation, shaping my journey toward optimal performance on race day. Tony Robbins' quote, "it's not the goal at hand, but who you become on the way to your goal," resonates deeply with me, underscoring the transformative power of the journey itself. With that in mind, training can become the vehicle for growth and self-discovery.
Moreover, these beacons can inform a strategic approach to training, encompassing cardio, strength, and recovery—a holistic pursuit of wellness integral to the journey of becoming a fully FOURM’ed individual. Reflecting on this week's workouts, one session, approximately one hour in duration, stands out to me:
5-minute Warm-up:
Use this time to focus your mind and prepare your body. Engage in activities that get your blood flowing and help you enter the "zone".
15-minute Treadmill Run:
Challenge yourself to maintain a pace that elevates your heart rate to 70-75% of your maximum. If you don't have a smartwatch or heart rate tracker, aim for an intensity where you can speak a few words but find it challenging to tell stories or complete full sentences.
15-minute Stationary Bike:
Again, maintain an intensity level that keeps your heart rate at 70-75% of your maximum.
20-minute Leg Workout:
Complete 3 sets of the following exercises:
Barbell Front Squats (8 reps)
Dumbbell Reverse Lunges (8 reps each leg)
Leg Extensions (10 reps)
Ab Rollouts (10 reps)
5-10-minute Cool Down:
Incorporate your favorite stretches and ones that address your body's needs. Aim for about thirty seconds per stretch or 8-10 full breath cycles to allow your muscles to fully relax into each stretch.
2. Supplement of the week
To be honest, one of my biggest challenges is ensuring I consistently incorporate enough greens into my diet. That's where Live it Up comes in. This supplement has become a staple in my morning routine, providing me with a convenient way to boost my greens intake. Unlike many other green supplements on the market, Live it Up boasts a refreshing minty taste that I find enjoyable. Packed with whole ingredients, a comprehensive nutritional profile, and dairy-free probiotics, it's designed to support gut health. Plus, it's vegan, organic, nut-free, gluten-free and caffeine-free, crafted from 20+ all-natural superfoods. Its recognition on the Forbes 2024 Health list speaks to its quality. I wholeheartedly recommend Live it Up for its affordability and commitment to using only natural ingredients. Whether added to smoothies or enjoyed on its own, it's a versatile option. Just be mindful that its minty flavor may overpower the taste of certain smoothie combinations. Interested? Use the promo code HERE to enjoy 10% off your first order.
A while back, I came across Simon Sinek's podcast, "Start with Why," which has since garnered over 11 million views on YouTube. This podcast introduces a concept that Sinek later expanded on in his book of the same name. "Start with Why" delves into what distinguishes successful businesses from those that falter, exploring why certain strategies thrive while others flounder. As one review aptly puts it, "START WITH WHY asks (and answers) the questions: why are some people and organizations more innovative, more influential, and more profitable than others? Why do some command greater loyalty from customers and employees alike? Even among the successful, why are so few able to repeat their success over and over? And what do individuals like Martin Luther King Jr., Steve Jobs, and the Wright Brothers all have in common? They all started with why." Personally, I found this book to be immensely insightful. Its tools and strategies are applicable across various domains, making it a valuable resource for anyone seeking to understand and harness the power of purpose-driven leadership.
4. Note Keeping/ Journaling
For years, Day One Journal has been my trusted companion. With its premium features like photo entries, videos, voice recordings, and text message entries, it has become an indispensable tool in my daily routine. This journal, which resides on my phone, has accompanied me on all my journeys, serving as a reliable outlet to document my thoughts and experiences. It's not just a journal; it's become a routine that helps me both start and end my days on the right note (no pun intended). With over 3,200 entries saved and archived, complete with customizable labels for easy retrieval, Day One has truly become an extension of myself. I've tailored its prompts over time to suit my evolving needs, covering everything from freestyle writing to reflecting on wins, challenges, gratitude, and future plans. I cannot overstate the accessibility and functionality of this online journal—it's simply unmatched.
