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Fitness for Body, Mind and Spirit

GreenNote Life

Fitness for the body, mind & spirit

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March 4, 2022: Reflections for the body, mind, and spirit.

This week, in addition to sharing what I've been working on for body, mind, and spirit, I'm also sharing with you a new product I'm using and a quote that has given me pause.


As part of the KneesOverToes system, which I touched upon in the previous newsletter, a key to strengthening the knees is working the tibialis anterior muscle. This muscle attaches to the shin and acts both to flex your toes up and to decelerate your foot when you walk, stop running, or jump.

The tibialis muscle is important as it is utilized in every step you take. In sports you put an extraordinary amount of force into this muscle. Whatever force is not handled by the tibialis goes directly up to your knee. Think of the tibialis as the first line of defense against both chronic and acute lower body injuries.

Interestingly, it's often overlooked in training. I know I have not focused much on it until now. One exercise I've been doing and having my clients do is the Tibialis Toe Raise. The great thing about this system is that it scales - meaning, no matter your level or ability, there is a way to do each exercise without pain. As Ben Patrick says, we regress to progress.

In the image you see me leaning against the wall, legs out in front - the further away the feet are from the wall the harder it is, bringing legs closer makes it easier. With heels staying on ground lift toes. Important point is to keep the legs straight. Perform two sets of 25 reps a couple of times per week.


Giving the mind just a few minutes to "turn-off" is super beneficial. During the day, I find if I can just close my eyes for three to five minutes sitting in silence, it refreshes and resets my mind. Incorporating a few deep breaths with it is also very powerful. Stressful day? Need a break from the computer? Set your timer for five minutes, take a few deep breaths with your eyes closed - sometimes that's all it takes to clear the mind and re-focus.


As the Lenten season begins, I will be focusing on patience, prayer, and stillness. It's a time to go inward and reflect upon how am I serving others and my purpose. At the end of each day I'm adding more reflection to my evening routine.

Questions I ask myself:

  • What did I do well today? Did I help people with what they needed at that moment?

  • Where could I improve?

  • How can I make tomorrow better and live my purpose?

Quote I'm liking this month: "It is in our darkest moments that we must focus to see the light." ~ Aristotle

Product I'm oddly fascinated by

Oral-B Clic Manual Toothbrush- I saw this when I went to buy some dental floss and was caught by it's uniqueness. This toothbrush has a removable brush, you simply replace the brush every three months or so and keep the handle. According to Oral-B, it uses up to 60% less plastic over two years compared to a regular toothbrush.

What I like most about it is the handle - it feels great in the hand. It's almost like having a good kitchen knife with a great handle - you just like the weight of it and how it feels in your hand. Anyway, I thought it was worth sharing.

To our reflection,

Lisa Schaffer

Do you have a friend that would benefit from this information?

***Please forward it to them!***

See my last newsletter Body, Mind & Spirit…


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