Down To Earth 🌎
Estimated read time: 3 minutes and 50 seconds
⭐ THE QUICK BITES ⭐
🙌 Wisdom: “Life is ten percent what happens to you and ninety percent how you respond to it.” - Lou Holtz
📊 Did you know?: Your body burns calories even while you sleep! In fact, the brain uses about 20% of your body’s energy while at rest to power essential functions and mental processing.
🍽️ Recipe: Pan-Seared Salmon with Kale and Apple Salad
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Mondays, am I right? 😉
🚨 Heads-up! Because you all frickin' 🪨, I decided to give away a free Ember Mug. Check the details at the end of this edition!
Let's jump in:
- 🚀 The Habit Rut: Small Wins, Big Changes!
- ❤️ Seven Lessons for a Happier Love Life
- 🍽️ Create Your Own Motivation Menu
- 🏋️♀️ Your 30-Minute Workout Breakthrough!
🚀 The Habit Rut: Small Wins, Big Changes!
Ever feel like you’re stuck in a habit rut? Well, it’s time to get out of that groove with small wins! 💪✨
Here’s the scoop: habits are formed around three key components: a cue, a behavior, and a reward.
Identify what triggers your current habits (like stress leading to a chocolate bar!), and ask yourself: “What’s the real reward I’m after?”
Instead of reaching for the chocolate, try calling a friend or taking a quick walk—it’s like switching from a sugar rush to a heartwarming hug. 📞❤️
Want to tackle stubborn habits? Here are some playful pointers:
- Start Small: Trade that daunting gym session for just a 10-minute walk. It’s all about those baby steps! 🐾
- Experiment: Test alternatives for that sugary reward and see what lights you up—like juicy apples or a chat with a buddy! 🍏
- Use Visual Cues: Place your workout shoes next to your bed or schedule a daily reminder—turn it into your morning motivator. 🥾⏰
- Celebrate Small Wins: When you achieve even the tiniest goal, give yourself a little cheer! 🎉 It builds momentum and motivation.
Pocast Link
❤️ Seven Lessons for a Happier Love Life
Valentine’s Day may be over, but love (and relationship lessons) never expire—unlike that mystery chocolate in your pantry.
Here are seven lessons learned the hard way by Dan Harris, packed with sass and actionable advice to spice up your love life:
1️⃣ Relationships take work! Understanding this fundamental truth helps you appreciate the journey, so roll up your sleeves and invest some effort!
2️⃣ Don’t expect your partner to be everything. Build a support network of platonic friends to keep your romantic bond strong. Think of them as your relationship cheerleaders! 📣
3️⃣ You love, because you care. Taking care of someone helps cultivate love, so the next time you feel that urge to help, just do it!
4️⃣ Challenge your certainty! Just because you ‘know’ you’re right doesn’t mean you are. So, drop the self-righteousness—it’s a relationship killer! 💣
5️⃣ Humor is healing—until it’s not. Use humor to lighten the mood, but watch out for sarcasm; it can cut deeper than a love letter! 💔
6️⃣ Manage dynamics, don’t just solve problems. Sometimes, chronic issues are just part of the package; embrace those quirks and find playful ways to cope!
7️⃣ Self-compassion fuels positive vibes. Treat yourself like a friend, and watch the cheesy upward spiral of happiness unfold in your relationships! 🌈
Podcast Link
🍽️ Create Your Own Motivation Menu
Feeling meh when winter clouds are getting a little too cozy? 😩
Well, let’s spice things up with a Dopa Menu—a fantastic way to boost those motivation levels and add a sprinkle of joy to your day!
This menu is designed to serve up a delicious assortment of activities that boost dopamine, the brain chemical responsible for motivation and reward. Think of it as your personal motivation takeout menu! 📜🍔
Here’s how to craft your own Dopa Menu:
1️⃣ Appetizers: Start small with low-effort activities like going for a quick walk, playing your favorite tune 🎶, or lighting a cozy candle 🕯️.
2️⃣ Entrees: Level up to the more satisfying stuff: bike rides, learning a new hobby, or even a fun family game night! 🚴♂️🎲
3️⃣ Desserts: Yes, we all need a little guilty pleasure now and then. But let’s be mindful! Limit scrolling on social media 📱 to avoid the “net loss” of motivation that comes with overindulgence.
4️⃣ Specials: Treat yourself to a concert, a nice dinner, or that extravagant dance class you’ve been eyeing! 🕺🎉
🌈 Pro Tip: Keep your Dopa Menu visible—maybe on your fridge or as your phone wallpaper—to ensure it’s top of mind when you’re feeling unmotivated.
Podcast Link
🏋️♀️ Your 30-Minute Workout Breakthrough!
Want to build muscle without spending hours in the gym? It’s simpler than you think!
Here’s the plan: Train twice a week for just 30 minutes each session. 🕒
1️⃣ Full-Body Workouts: Include exercises that hit all major muscle groups—think squats, push-ups, and deadlifts. Get that compound action going so you can work multiple muscles at once! 💪
2️⃣ Pair It Up: Supercharge your workout by alternating between exercises. For example, after push-ups, switch to goblet squats. This way, you’re resting one muscle group while working another, saving time and boosting your heart rate! 💥
3️⃣ Volume Matters: Aim for 10-20 working sets per session. Start with 1-2 sets per exercise and gradually increase. If you’re not sore the next day, you can probably up the volume.
4️⃣ Listen to Your Body: If you’re consistently sore, you might be overdoing it. A week off now and then allows your muscles to recover and helps you come back stronger. 📈
5️⃣ Protein Power: Don’t skimp on protein! Aim for about 1 gram per pound of body weight daily. That’s your secret weapon for muscle repair and growth. 🍗
6️⃣ Stay Consistent: The best routine is the one you’ll actually stick to! Even 30 minutes is better than no minutes. Remember, regular effort is the key to success! 🔑
Podcast Link
🎉 The Giveaway 🎉
Were giving away a FREE Ember mug!
How It Works:
1️⃣ Share your referral link below with friends, family, or literally anyone online!
2️⃣ Each time someone subscribes using your link, your email is entered into our magical hat. Get 5 sign-ups, and your email is entered 5 times—boosting your chances to win!
3️⃣ When the timer ends, we’ll randomly select a winner, notify you by email, and send your beautiful Ember mug ASAP.
Or copy your unique referral URL to share with others: [RH_REFLINK GOES HERE]
🌀 Ryan's Weekly Obsessions
February 17th-21st
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Until next time,
Ryan Lehman
Your guide to a balanced, healthy life
www.bedownto.earth