Hello and welcome to 4-Minute Friday where I share, in four minutes or less, the latest things I’m doing to enhance my health, save money, and make day-to-day life easier and more enjoyable.
All comments and follow-up questions can be posted directly below, on my Facebook page or emailed to me at zach.griffith1@gmail.com!
Reminder that I’m running a giveaway for Barbell Apparel! If you purchase ANYTHING from the Barbell Apparel website by March 1st through my link, you will be placed in a raffle to win a $50 gift card to the site. Please send me a receipt of purchase to enter!
Aside from giving yourself the chance to win a gift card, it would greatly support me and my endeavors with HIB!
Reach out if you have any questions on their gear or sizing – I’m happy to help!
Mindset I’m Embracing: The Authentic You
The Authentic You is a concept that I’ve been juggling for quite some time but hadn’t found the words to put it on paper in a logical way.
Today’s the day I try but if it makes zero sense, understand you probably aren’t the only one who thinks so.
It’s centered around the idea that seeking the approval of others often comes at the expense of losing approval from yourself.
Which is quite a poor trade-off in my view.
Sure, there are aspects of ourselves we know could use some upgrading but that’s aside from this point.
This is rather directed at the all-too-often habit of seeking to “people-please” and be accepted by everyone even if it means sacrificing our intrinsic values.
It’s falling into peer-pressure because “they’re all doing it”.
It’s being afraid to rock the boat when your opinion doesn’t align with others.
It’s letting others dictate your time when you would rather be spending it elsewhere.
A recent podcast episode with music producer Rick Rubin summed it up perfectly.
In it, he discussed a simple rule of life that he follows religiously.
Be as you are.
Over the years and with hours of time spent by himself as an only child and as an introverted adult, he found what makes him tick.
Even though he’s in the music industry, he isn’t a fan of alcohol… so he doesn’t drink alcohol. Even though he’s surrounded by people who relish late nights, he prefers early morning walks on the beach and isn’t willing to sacrifice them.
He has no issue being his authentic self and we all could use a little more of that.
Here’s one final quote I’ll leave you with that I stumbled upon while writing this. Credit to Tim Ferriss for sharing!
“I prefer to be true to myself, even at the hazard of incurring the ridicule of others, rather than to be false, and to incur my own abhorrence.” – Frederick Douglass
Exercise I’m Incorporating: Face Pull
A few years ago, I stumbled upon a YouTube video by a well-known physical therapist and strength coach, Jeff Cavaliere (Athlean-X).
In this video, he explained his single favorite exercise, the face pull.
Especially in the age of desk work and the poor posture that often accompanies it, incorporating corrective exercises is absolutely critical.
These exercises ensure we are maintaining proper muscle balance between our pushing and pulling muscles (i.e. the chest and back, respectively).
When choosing corrective exercises, look no further than the face pull.
It’s simple and can be done with a rope attachment at the gym or a band at home.
I’ve included a video below with an explanation on both variations but here are a few things to note:
This exercise is great when used as a warm-up, cool-down, or general exercise for all your strength training days.
Consider doing 3 sets of 8-15 repetitions to get the most benefit.
The main focus should be slow, well-controlled repetitions!
Check out my YouTube video above! ^
Book I’m Reading: Four Thousand Weeks
After hearing of this book authored by Oliver Burkeman via multiple podcasts, it got my attention.
Its subtitle, Time Management for Mortals, was the icing on the cake for me and I knew I had to read it.
As a person who values managing my time and being efficient in getting tasks done, I was expecting to learn a few new slick ways to get more done in less time.
Oh, how I was quite wrong.
Instead, this book is targeted at people just like me (and likely many of you) that love crossing off those boxes on our planner.
Burkeman proposes a different viewpoint – the benefit of saying “no” more often, embracing FOMO, leaning into inconveniences, and accepting a limit-bound life.
Although I’m only about 50% through the book, my thoughts on productivity have undoubtedly been put into question.
There’s clearly importance in getting things done, however, the way we do so can likely be reconstructed.
This can lead to a less frantic daily schedule and more presence in the moment.
There are already a few changes I’ve subtly implemented since beginning this book.
I’ve been engaging more often in activities that aren’t timebound, questioning efficiency (e.g., taking time to handwash the dishes rather than cramming everything into the dishwasher) and appreciating the slowness of life.
I can’t wait to see what the rest holds!
What else
The Winter months are coming to a close! Embrace the last of the cold weather while you can… it’ll make the Spring even more rewarding!
I’ll soon be releasing a post on various kitchen equipment I recommend that make preparing healthy meals (in bulk) a breeze!
Be authentically yourself this week. Repeat infinitely.
Buy some Barbell Apparel fitness clothing through my link here!
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DISCLAIMER
- This is NOT Medical advice. Consult your medical professional before starting any supplement, diet regimen, or workout program.