The 6-Leaps Newsletter

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Hey everyone,

Here’s this weeks dose of 6-leaps, a series of what I’m pondering and exploring.

Exercises I’m doing every morning

“Enhancing low back health through stabilization exercise” by Stuart M. McGill, C.M., professor of spine biomechanics at the University of Waterloo. Video demonstrations for the exercises mentioned in the document, are as follows: Cat-Camel, Curl-Up, side Bridge ( Level 1 beginners), side Bridge (Level 2 advanced) and Bird Dog. (Improve core strength.)

Typically for me, If I hit two, or three out of four of these stretches, my body automatically feel amazing. I’d follow through with 60 Push-ups, 3 sets of 20’s, to stay energized throughout the day.

P.S. Professor McGill is also the author of Low Back Disorders: Evidence-Based Prevention and Rehabilitation, which I plan on reading, and analyzing soon.

What I’m listening to

“Malo -Suavecito ” (YouTube, Spotify, Apple Music) by Malo. Excellent for evening wind-downs.
Sound Therapy for Anxiety and Stress Management.

Podcasts:

Tara Brach Radical Acceptance

Audiobook:

The Graveyard Book by Neil Gaiman. (Amazon)

What I’m reading

Better Than Before, by the happiness expert, Gretchen Rubin. Its a book that provides a guideline for building and sticking to good habits. Rubin highlights the importance of maintaining a sets of “keystone or foundation habits” like quality sleep, movement, “clean” healthy eating, as the basis blueprint to get the ball rolling in your personal life.

Rubin talks about a concept of “Tendencies” – Upholder, Obliger, Questioner, and Rebel – which helps readers identify where they most fit-in, given their personalities, character traits, as a way to help readers make lasting changes.

The Four Tendencies are as follows:

Upholders. Respond readily to both outer expectations and inner expectations.
Questioners. Question all expectations, and will meet an expectation only if they believe it’s justified.
Obligers. Respond readily to outer expectations but struggle to meet inner expectations.
Rebels. Resist all expectations, outer and inner alike.

Here’s 3 lessons from the book:

It takes self-control to establish good habits. Scheduling is one of the most effective ways to do so.
A behavior becomes a habit when it no longer requires a decision from you.
As Rubin says, “When we change our habits, we change our lives”.

To learn more check out my notes highlights, or go further and grab a copy on Amazon.

Quote I’m pondering

“Let us think about God, remember Him, and talk to Him as often as we can.”– Epictetus.

Gadget/tool we’re pleased by this year

The Forest app. If you’re not familiar with this app, basically what it does, is allowed users to plant a tree and watch it grow while they focus on their work. If the user leaves the app or checks their phone, the tree dies. As someone who has ADHD, discovering this app has been a game changer.

Vitamins /Supplements I’m taking every morning

Nature wise Vitamin D3 –Essential for bone health. Promote healthy muscle function, and provide immune support.
Fish oil 360mg of Omega –Good for the heart and brain. lower your risk of heart disease, stroke, cholesterol, high blood pressure, irregular heartbeats, the list goes on.)
Turmeric Ashwagandha –Support strength, muscle mass, mood, a strong heart, immune and energy)
Lion’s Mane by Smart Shrooms –Enhances memory, focus, Immune booster, and natural energy)
For Sleep, Neuro 5 HTP Plus –Neurological support, calm brain activity, healthy sleep patterns, brain cognition, and overall sense of well-being. (You can find all these items on Amazon.)

*Disclaimer: I’m not a doctor, this isn’t medical advice, consult your physician, etc.*

Healthy protein that I’m enjoying

Norwegian Pepper Roasted Salmon. The mornings are ideal time for fiber and protein. Sardines, albacore, tuna, are also great alternatives.

Wholesome video I enjoyed a lot more than expected

Becorns Episode 3: Orioles vs Catbirds. This video showed up on my feed, and I’m so glad I’d pressed play. David’s art is inspiring, and deeply calming. From the description: “A peek at my creative process as I create a Becorn and photograph it with an oriole… and inevitably, with catbirds too. ”