Down To Earth 🌎
Were halfway through the week!
Let’s make a deal: I’ll keep this interesting, and you won’t hit ‘unsubscribe.’ Fair? 😅
Let's jump in:
- 🚿 Shower Smarts: Timing is Everything!
- 🛠️ Master Your Habits with the 2-Minute Rule!
- ❤️ Boost Your Heart Health with a Shot Recipe!
- 💪 Strengthen Your Super Seven Muscles
- 🎉 Weekly Challenge!
🚿 Shower Smarts: Timing is Everything!
Did you know that showering at the wrong time can take a toll on your health?
Here’s how you can become a shower timing maestro and keep yourself safe and comfy! 🧼✨
1️⃣ Before Bed: Avoid hot showers right before bed since they can crank up your core temperature and mess with melatonin production—the sleep superhero! 💤 Try showering 1-2 hours before cozying up to bed.
2️⃣ Post-Meal: Showering after you eat? Nah! 🚫 This redirects blood flow away from your digestive tract, causing bloating and discomfort. Wait at least 30 minutes after eating to let that tummy do its thing!
3️⃣ Humidity Alert: Showering during peak humidity? Get ready to feel sticky and unfresh. Choose cooler times or use a fan to help your skin breathe—goodbye, clogged pores! 🌬️
4️⃣ Feeling Tired?: Avoid hot showers when you’re already fading; it could lead to dizziness and falls! Opt for a quick lukewarm rinse instead, and throw down some non-slip mats like they’re the hottest trend in bathroom décor! 🌈
5️⃣ After Sunbathing: Hot showers after a long day in the sun can spell disaster for your skin. Instead, use cool water and slather on a moisturizer to keep that skin happy and hydrated! ☀️🧴
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🛠️ Master Your Habits with the 2-Minute Rule!
Want to kick bad habits to the curb and embrace good ones? Start small! 🚀
Introducing the 2-Minute Rule: Take any habit you want to build and scale it down to something that takes two minutes or less to complete!
If you want to read more, make it “read one page.” Want to work out? “Put on your workout shoes.”
This technique helps you master the art of showing up—the hardest part of any journey!
And guess what? Once you’re there, you’re likely to stick around and actually do the full workout or read the entire chapter. 📚💪
This isn’t just about convenience; it’s about establishing your identity. The more you show up as “the person who reads” or “the person who works out,” the easier it becomes to reinforce those good habits over time.
So, whether it’s meditating for two minutes, yoga on your mat, or stretching on your bed, start small today and lay the groundwork for a healthier future. 🌱✨
Podcast Link
❤️ Boost Your Heart Health with a Shot Recipe!
Want to give your heart a little love? 💖 Try this simple heart-health shot that fits right in your shot glass!
Start with beetroot, a superstar in nitric oxide production, which helps your blood vessels chill and widen—talk about circulation goals! 🌊
Add in some turmeric to fight inflammation and improve blood flow. It’s like a warm hug for your arteries! 🤗
Don’t forget ginger—it’s not just for sushi! This zesty root helps keep your cholesterol levels in check and sends oxidative stress packing. 🏃♀️
Squeeze in some fresh lemon juice for a zesty vitamin C boost and to help your body absorb all this heart-loving goodness. 🍋
A dash of cayenne pepper will turn up the thermogenesis, revving up your metabolism while keeping your blood pressure in a healthy range. 🔥
To whip this heart-healthy concoction up:
1️⃣ Mix 1/4 tsp beetroot powder (or 1 tbsp juice)
2️⃣ Add 1/4 tsp turmeric powder
3️⃣ Toss in 1/4 tsp ginger powder
4️⃣ Squeeze 1 tsp lemon juice
5️⃣ Top it off with a pinch of cayenne and mix well.
Take this shot on an empty stomach for max benefits! 🥃 And remember, drink a glass of water afterward to keep those nutrients flowing! 🚰
Consistency is the name of the game! So, make this shot a daily ritual and watch your heart thrive. Remember, if you’re on medications or have health conditions, a chat with your doc first is a smart move! 🩺
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💪 Strengthen Your Super Seven Muscles
Want to keep moving with grace and finesse?
Here’s your secret weapon: strengthening seven key muscle groups that are essential for mobility and independence. 🦸♀️🦸♂️
1️⃣ Calves: Boost your walking speed with heel raises! Stand on a step, lower your heels, then rise up, holding on for balance. Aim for 3 sets of 10-30 reps!
2️⃣ Quads: Get up and out of chairs easier using reverse lunges. Step back with one foot while holding onto a chair for support. 10-15 reps of 3 sets will keep those quads happy!
3️⃣ Hamstrings: Keep your knees and hips protected with Romanian deadlifts. Hinge at the hips while keeping a straight back. Shoot for 3 sets of 10-15 reps.
4️⃣ Glutes: Lift those booties with bridges! Flatten your back and lift your pelvis while squeezing your glutes. Aim for 10-30 reps in 3 sets—add a dumbbell for extra pizzazz!
5️⃣ Chest: Strengthen your push with incline chest presses. Lean back on a chair and press dumbbells upwards. Keep it classy with 3 sets of 10-30 reps.
6️⃣ Pulling Muscles: Get that dumbbell row going! With one hand on a chair, pull the weight towards your body in a controlled manner—this helps with all those heavy door scenarios. 3 sets of 10-30 reps should do ya!
7️⃣ Shoulders: Finish strong with lateral raises! Lift those dumbbells to shoulder height while keeping a relaxed neck. Tackle 3 sets of 10-30 reps for awesome shoulder stability.
Remember: Listen to your body—stop if anything feels painful. 🛑
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🎉 Weekly Challenge!
We got some incredible responses! 🎉
Thank you to everyone who joined in on Monday for our Weekly Challenge—your gratitude lists and messages have been so inspiring.
For those who missed it, here’s a quick recap:
This week, the challenge is simple—write down 3 things you’re grateful for each day. It’s a small habit that can have a huge impact on your mindset and joy. 🌟
If you haven’t started yet, it’s never too late to join in! And if you haven't—reply to this email and share one thing you’re grateful for right now. I’d love to hear from you! 💌
Let’s keep spreading those good vibes. 😊
Well, that’s all I’ve got for you today, folks! 🎤💨
As always, I’d love to hear from you—whether it’s feedback, thoughts, or just a quick hello (just hit that reply button).
This newsletter thrives because of you. At the end of the day, we’re not just sending emails; we’re building a community that supports and inspires each other. 💛
Until next time,
Ryan Lehman
Your guide to a balanced, healthy life
