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On Mondays, we’ll lock in together: See below for a motivational tidbit to start your week, perspective on movement I’m focusing on, and music I’m enjoying I’d like to share with you 🙂
1/3. Motivation
I’d woken up early, and I took a long time getting ready to exist.
Dawn breaks and the stage is yours. Each morning is a blank canvas - you write the script, you set the scene. You decide who steps into the spotlight, what story unfolds.
The set design, the lighting, the very essence of the performance— that's all you. Your mood, your choices, your energy— that sets the tone for the day’s performance. So, before the curtains lift, ask yourself: What world will you create today? What role will you play? The power to shape your experience lies within the quiet moments before the crowd arrives.
2/3. Movement
Sculpting Your Shoulders with Lateral Raises
Who says girls can’t do upper body? Lateral raises have become one of my favorite push day accessories and are a great way to inch towards that idyllic "V-taper".
These will target the lateral deltoid which is a smaller muscle group located on the widest part of your shoulders. Their relatively small size (no offence) means you can train them often without soreness that prolongs for multiple days - unlike those gnarly leg days.
Quick form tips
+ additional 1-minute reel I find helpful if you want a visual linked
Slight bend in your elbows: promotes controlled movement.
Slow, deliberate lowering: maintain tension to keep your lateral delt engaged
Go to failure: this muscle can take a punch, don’t be afraid to finish with partial reps
Avoid shrugging: ensures the deltoid does the work.
Bonus tip
If you have more time for your workout, you may want to consider a leaning single-arm lateral raises to increase tension for optimal side delt activation. Here is a good 45 second explanation of all variations, too. (link)
3/3. Music
In honor of seeing one of my favorite bands - Deftones - live tomorrow, I’m dedicating this week to them. Attending a concert on a Tuesday is definitely outside of my comfort zone so this is in fact a very huge deal.
Deftones formed in Sacramento in 1988. While not the band that brought nu-metal into existence, Deftones is definitely a part of the early wave of bands that helped shape the genre. But, their music strikes such a unique sonic space that it is truly difficult to categorize. They masterfully blend atmospheric heaviness, juxtaposing aggressive riffs with ethereal, whispering layers.
Their lyrics, frequently inspired by darker fantasy themes, harmonize beautifully with their down-tuned guitars and expansive soundscapes. I've found that their lyrics can be interpreted differently based on your mood, but the melodies consistently evoke introspection, longing, and emotional intensity. Chino Moreno, lead vocalist and primary lyricist, perfectly captures this sentiment:
I love songs where I can totally take myself out of being human. I can sing about really odd things, and they don't necessarily have to pertain to me at all. It paints a picture. Those are the kind of lyrics I grew up with — like THE CURE. Really visual images and no storytelling.
If Deftones is not your vibe, here is something a bit more calming that still has an atmospheric, layered, and textural feel:
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