Down To Earth 🌎
Estimated read time: 3 minutes and 21 seconds
Friday, baby!
Well, we did it! 😋 Another beautiful week has passed, and I hope all of you are ready for the weekend.
On Wednesday, I asked for feedback or just a quick check-in to see if you’re getting anything valuable from whatever it is I’m doing here. ;) And OMG, the responses were incredible!
There are so many new ideas I’m going to start planning for all of you. You have no idea how much happiness it brings me when I see you pop up in my inbox—so keep them coming! Even if you just want to say Yello, just reply to any of my emails. :)
Let's jump in:
- 5️⃣ The 5-4-3-2-1 Rule
- 🍑 The Great Glute Debate
- 💥 5 Hacks to End Your Migraine Struggles!
- 🎉 Live Fully Now
5️⃣ The 5-4-3-2-1 Rule
Are you drowning in that oh-so-familiar sea of procrastination? Today, we’ve got your lifeboat ready!
What you might not know is that procrastination is not about laziness; it’s a sneaky stress relief tactic. 💨
When we feel overwhelmed, our brains opt for the easiest escape route, which often leads to mindless scrolling instead of tackling that to-do list.
Here’s the magical antidote: Micro Actions! 💥
Use the 5-4-3-2-1 rule: when you feel the urge to procrastinate, count backward… 5️⃣, 4️⃣, 3️⃣, 2️⃣, 1️⃣—then GO!
Why does it work?
This technique interrupts the mental loop of hesitation and fear. Counting backward engages your brain in a simple, focused action, helping you bypass your inner resistance and take immediate action.
Video Link
🍑 The Great Glute Debate
Ladies and gents, it’s time to settle the ultimate question: squats or hip thrusts for that coveted butt lift? 🍑
Both maneuvers have their merits, but if you want a rounder backside quickly, hip thrusts might just be your new BFF! 🎉
Here’s the scoop:
- Hip Thrusts allow for heavier loads and can be performed more frequently without frying your central nervous system. Perfect for quicker results!
- For beginners, it’s much easier to connect with your glutes performing hip thrusts compared to squats. So if you’re just starting, go hip or go home! 🏋️♀️
- On the flip side, squats excel at loading the glutes in a stretched position, giving a strong argument for long-term strength and athletic performance. Want a fabulous, fully developed leg and glute combo? You might want to squat like a boss! 💪
So, what’s the game plan?
1️⃣ If you’re on a time crunch (hello, summer body! ☀️), prioritize hip thrusts for immediate growth. You can hit those hip thrusts twice a week.
2️⃣ For the long haul, mix in squats once a week to build overall leg strength and stability.
3️⃣ Bonus fun tip: Pick a workout day to pair hip thrusts with squats for a glute-blasting double whammy! 💥
Podcast Link
💥 5 Hacks to End Your Migraine Struggles!
Did you know that migraine is not just your run-of-the-mill headache?
It’s a neurological disorder that affects one billion people worldwide—it’s the unwanted child of neurology! 😱 But fear not, there’s a smorgasbord of strategies to help you regain control.
Here are the top tips to tackle those pesky migraine episodes:
1️⃣ Stabilize Your Blood Sugar: Low glycemic index foods are your new best friends! 🍗🥦 Think of them as the fuel to keep your brain happy and migraine-free. Avoid the sugar rollercoaster and go for whole foods—goodbye, processed snacks! 👋
2️⃣ Micronutrients Matter: Load up on essential vitamins and minerals, like magnesium 🪄 and riboflavin. They help your energy production and keep those headaches at bay. Pair them with antioxidants to tackle oxidative stress—your brain’s sworn enemy! 💥
3️⃣ Keep an Eye on Triggers: Identify what pushes your buttons—be it smell, certain foods, or even weather changes. Weather? Yep, even that pesky pressure change can trigger migraines! 🌩️
4️⃣ Consider Exogenous Ketones: These are little superheroes in a bottle! 🦸♀️ They provide your brain with a quick source of energy, potentially reducing the risk of migraines. They’re particularly helpful if your liver’s been working overtime! 💪
Podcast Link
🎉 Live Fully Now
Ever heard the phrase “life’s too short”? Well, it’s time to actually live like you believe it! 🌈
Dr. Gabor Mate hits the nail on the head when he shares some common life regrets folks have on their deathbeds.
Here’s what you can do TODAY to avoid ending up with a bucket of “I wish I hads”:
1️⃣ Take breaks: If you find yourself glued to work, step away! 🏖️ Spend time with family, or take a moment to enjoy nature. Life is more than to-do lists!
2️⃣ Say yes to joy: Foster your inner child and schedule playtime! 🎈 Whether it’s a dance-off in your living room or taking up a hobby, find moments of happiness—don’t sacrifice them!
3️⃣ Make time for friends: Try reaching out to an old buddy today! 🤝 Sharing a coffee or a simple text can reignite precious connections.
4️⃣ Practice self-compassion: Museum of Regrets? Nah, let’s turn that into a Gallery of Learning! 🖼️ Accept your past choices without the weight of judgment; they’ve brought you to where you are now.
5️⃣ Curiosity is key: Ask yourself—what prevents you from fully living? 🔍 Explore that question with compassion rather than blame, and you might just stumble upon your next adventure.
Podcast Link
📖 The Four Agreements
I've been meaning to read The Four Agreements for about two years now, and honestly, once I started, it was one of those books where after each chapter, I thought, Well, duh—of course that makes sense! 🤦♂️
But then, I started noticing small shifts in my life just from being more aware of these four simple yet powerful agreements.
Instead of breezing through it, I found myself needing to pause, digest, and reflect on how I could actually apply these lessons to my life.
If you're on the fence about reading this book, I’d say go for it!
It simplifies four key principles that, IMO, if you truly focus on, could have a massive impact on your daily life. 🌱
🌀 Ryan's Weekly Obsessions
February 3rd-7th
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Until next time,
Ryan Lehman
Your guide to a balanced, healthy life
www.bedownto.earth