Down To Earth 🌎
Estimated read time: 2 minutes and 46 seconds
⭐ THE QUICK BITES ⭐
🙌 Wisdom: “You’ve got to get up every morning with determination if you’re going to go to bed with satisfaction.” - George Lorimer
📊 Health Hack: Eat your meals off smaller plates to trick your brain into feeling satisfied with less food!
🍽️ Recipe: Spicy Tuna Avocado Wrap
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It’s Monday, and I expect all of us to kill it this week!
I’m not sure what you all got up to over the weekend, but fingers crossed you were able to take some time to decompress from your busy life.
I personally got to hop on the Peak 2 Peak Gondola 🚠 in Whistler, and words can’t describe how beautiful it was.
Btw, if you didn’t know—it’s National Chocolate Covered Raisin Day! I’m not exactly sure what you can do with that info, but I thought I’d let everyone know 😋
Let’s jump in!
- ❄️ The Science Of Shivering
- 🌟 Enter: Static Stretching!
- 🚀 Cut the Toxic Ties
- 🤔 Is Meditation Really Working?
❄️ The Science Of Shivering
✨ Today, let’s dive into the science of shivering:
- Shiver to Shred: When you shiver, your body releases adrenaline and boosts fat oxidation. Think of shivering as your body’s way of burning the midnight fat oil! 🕺🔥
- Cold Water Magic: Whether it’s an ice bath or a chilly shower, getting cold activates brown fat, which is your secret weapon for increased metabolism! 🥶💥
- Shiver Sessions: Aim for 1-5 sessions a week. Start with 1-3 minutes of shivering bliss, then get out and don’t dry off! Repeat two more times.
Video Link
🌟 Enter: Static Stretching!
In a study, folks who stretched for 30 minutes, five times a week, lowered their blood pressure by an average of six points! 📉 Meanwhile, walkers… well, their blood pressure got worse! 🚶♂️🚫
🌀 Why does stretching work?
- It loosens arteries and veins, reducing stiffness.
- It engages the parasympathetic nervous system, causing your blood vessels to dilate! 🌊
🎈 Here’s a quick stretch routine to try at home:
- Cross Body Stretch👐
Hold for 30 seconds on each side. Deep breaths!
- Glute Stretch🍑
Hold for 30 seconds on each side. Pull that knee up!
- Hamstring Stretch🦵
Hold for 30 seconds on each side—keep it floppy!
- Calf Stretch🐪
Hold for 30 seconds on each side. Feel the burn!
💭 Tip: Focus on DEEP breathing throughout to really calm those blood pressure numbers!
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🚀 Cut the Toxic Ties
Ever feel like you’re bending over backward for someone who wouldn’t lift a finger for you?
Yeah… ain’t nobody got time for that!
Let’s talk energy economics 💡.
- Your energy is valuable – like gold-covered, diamond-encrusted, VIP-level valuable. Stop handing it out to people who don’t appreciate it!
- If they don’t celebrate you, don’t chase them. Would you beg someone to eat a delicious cake you made? No! Enjoy it with people who actually like cake! 🎂
- Reciprocity is key. The best relationships (friends, partners, work connections) give and take, not just take, take, take, and peace out. 🚪💨
- Flow, not force. If you’re forcing a connection, it’s probably not meant for you. Stop trying to convince people of your worth – it’s their loss if they don’t see it.
Instead of searching for a needle in the haystack (aka people who don’t care), start appreciating the hay – the amazing people already in your life who do care. 🌾
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🤔 Is Meditation Really Working?
Ever sat in silence during meditation and thought, “Is this even working?” 🤔 Well, spoiler alert: it is!
✨ Why Meditate? ✨
Meditation reshapes your brain, like a sculptor molding clay!
It helps you regulate emotions, improve focus, and manage stress. 🧠💪
How does it work? Let’s break it down!
Amygdala Shrink Ray 🚀
Meditation calms your brain’s emotional alarm system (the amygdala).
Result? Less stress and more calm! 🧘♂️
- The Prefrontal Cortex Power-Up 🌟
Think of this area as your brain’s CEO!
It boosts decision-making and impulse control, so you respond like a Zen master during arguments. ⚖️
- Default Mode Network Detox 🧖♂️
Say goodbye to overthinking!
Meditation helps you stay present and not lost in thought. 🤯
Benefits Galore!
- 🌈 Lowers cortisol—goodbye, stress hormones!
- ❤️ Improves heart rate variability—your body’s stress recovery superhero!
- 🧠 Enhances focus and attention. Who knew sitting still could turbocharge your brain? 🚀
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📚 Ryan's Book Of The Week |
Ever feel like you're juggling health goals, work stress, a social life, AND trying to drink 8 cups of water a day… while forgetting where you put your keys (again)? 😂 Yeah, life gets messy.
This week’s book is all about building a life that actually feels good—not just one that looks productive. It’s not another hustle-harder manual. It’s about building systems that support your health, your goals, and your sanity.
💡 Why read it?
- Learn how to set up your environment so healthy habits feel easy (yes, really).
- Discover why your routines might be sabotaging you — and how to fix them.
- Finally stop falling into the “all-or-nothing” trap and find your sweet spot instead.
Every day this week, genuinely compliment at least one person—friend, family, or stranger. Make it sincere, unexpected, and uplifting!
“You always have such great energy!”, “Your outfit looks amazing today!”, or “I really appreciate how thoughtful you are!”
Here's why:
- When you give compliments, your brain releases dopamine and serotonin, chemicals that boost happiness and motivation.
- Regular acts of kindness reduce stress hormones, helping you feel calmer and less anxious throughout your day.
- Improves sleep by calming the mind before bedtime.
💬 Your Turn (Reply Today!):
Reply right now with the name of the first person you're complimenting today—and feel free to share what you'll say!
🚀 If you loved today’s tips… imagine how much your best friend, workout buddy, or health-conscious coworker would, too. Forward them this email and make their day!
Until next time,
Ryan Lehman
Your guide to a balanced, healthy life
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