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Fitness for Body, Mind and Spirit

GreenNote Life

Fitness for the body, mind & spirit

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Reflections: body, mind, and spirit... Mobility, reading and connection

Here's what I've been doing for Body, Mind, and Spirit.


Let's get mobile!

In addition to doing a lot of walking, I've also been focusing on mobility and incorporating a few drills prior to or after a workout or as a "movement snack" during the day.

One thing I see quite often with people is their lack of mobility - unable to move pain free through a desired range of motion. Like strength, mobility must be cultivated and nurtured. Below I have outlined three movements that will help with common "sticking" points - namely, hips, knees, ankles, back, and shoulders.

Three of the main movements I’m incorporating are:

  • Cossack squat - requires balance, mobility, and coordination. To perform, step one leg to the side, and as you descend into a deep squat position, the opposite leg is kept out (laterally) straight with the toes pointing in the air.

  • Deep squat with rotation - in a deep bodyweight squat, drop your shoulder as far to the ground as you can while simultaneously rotating your opposite arm up towards the sky.

  • Side lying thoracic spine rotation - lay on the ground on one side. Bend your knees, hips should be flexed 90 degrees. Glide the top arm across your chest to the opposite side while tracking the moving arm with your eyes.

For more information on importance of mobility and these movements I have demonstrated, check out:

Challenge for you:

Make a daily practice of mobility drills. They can be from the drills listed above. I would recommend starting with the thoracic spine rotation or deep squat with rotation before progressing to the Cossack squat. Note - the thoracic spine plays one of the most vital roles in maintaining your posture.


Joy to the world!

I came across this quote by Epicurus, “Not what we have, but what we enjoy, constitutes our abundance.” It reminded me of what I’m continuing to enjoy and that is reading. Since taking a reading challenge and making it a “habit”, I look forward to reading. My routine has been to read before bed for longer periods and mornings are my single page or inspirational readings.

Speaking of reading, Ryan Hawk shared this in his blog post - 26% of American adults admit to not having read even part of a book within the past year. That’s according to statistics coming out of Pew Research Center. If you’re part of this group, know that science supports the idea that reading is good for you on several levels. Here is the article that discusses it and provides some good data and suggestions.

Challenge for you:

Making reading a habit. Check out the above article and read below on my daily inspirational reading - one page a day doesn’t take long. Happy reading!


Get connected!

So much of our well-being comes down essentially to our lifestyle. Is improving our body, mind, and spirit a daily practice or an afterthought? Compartmentalization often leads to checking a box as complete or something done in isolation instead of the broader picture of the connectedness of all things.

Part of my daily practice is to read wisdom or spiritual passages. Just as a plant needs water to grow, so too do good words impress upon the soul the striving for being better. One of the books I read in the morning is The Daily Stoic - 366 Meditations on Wisdom, Perseverance, and the Art of Living by Ryan Holiday. Another book my mom recently gave me is Grace for the Moment - Inspirational Thoughts for Each Day of the Year by Max Lucado. Both of these books are beautiful and thoughtful and really help me stay connected to all things.

Challenge for you:

Find a book that you read from each day that will lift your spirits and bring you peace. There are many books that require just a page a day and are so easy to read.

Question I'm pondering

From James Clear's blog:

What action can you take today that will contribute to something you will be proud of in 10 years?

To your reflection and health,

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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