THE ROOT 9: 3.1

I recommend listening to this 13-minute episode with Chase Hughes from the Diary of a CEO with Steven Bartlett podcast. It's perfect for setting your week's tone and the length is perfect to digest while you make coffee, commute, or enjoy a quiet lunch. The below reflection is based on this episode.

I’ve experienced resentment towards discipline. It can make me very rigid and fast track to burnout if I'm not careful. Sometimes, it feels like I take five steps forward, to only take ten back. It's a disheartening when you are keenly aware of your vision, but your day-to-day actions don’t match.

This podcast reframes discipline brilliantly: you're the "butler" to your future self. Want to wake up early and do something active? Lay out your clothes the night before, put your alarm far away from your bed. Struggle with texting back loved ones? Schedule timed reminders on your calendar to spend 5-10 minutes replying. Small acts of service for yourself bridge the gap between vision and action.

Serve your future self, and discipline transforms into a dopamine surge, not a stress trigger: "Ah, I’m so happy I set aside clothes last night. I’m tired this morning and don’t have the energy to think about this." It’s like finding a surprise $10 bill in the pocket of jeans you wore 2 months ago – a reward from your past self. This positive feedback loop turns discipline into a source of joy.

That's the power of consistent action. Suddenly, responding to texts, journaling daily, hitting the gym, whatever your goal – it shifts from a chore to a habit. That's it. Tiny, consistent discipline creates effortless routines. It's not about willpower; it's about building systems. And that's how your goals become a byproduct of your daily life.

Versatile Back Extensions: Glutes and Spinal Strength

Back extensions are a staple in my leg day routine. What I appreciate most is their versatility: they can be easily modified to emphasize either glute development or lower back strength. I prioritize both, so I alternate variations weekly, or incorporate both when time allows, simply by adjusting my positioning on the machine.

It's easy to overlook the long-term benefits on healthy aging from strength training when focused on immediate aesthetic goals. Maintaining balance, stability, and reducing back pain are essential for functional independence. I envision myself hiking trails and staying active at 66, just as I am at 26. Back extensions serve as a reminder of this broader goal: strength training is an investment in a vibrant, active future, making it a worthwhile commitment of time and energy.

For form tips, I recommend the following YT Shorts:

In my first two iterations of Monday’s newsletter, I've leaned towards grunge or alt-metal music recommendations. The clouds have lifted during the weekend in the Bay and it’s demanded me to listen to more 'feel good' soundtracks. STRFKR's unique melodies perfectly capture my "wow, I live here" moments, the beauty feeling surreal at times.

"Golden Light" embodies this, its indie-pop and neo-psychedelia blend creating a dreamy, ethereal atmosphere tinged with nostalgia. The spacey synth vibes offer a chill, relaxed feel, ideal for unwinding, yet the danceable beat subtly urges you to move. It's a sonic escape, a warm, introspective glow reflecting the fleeting beauty of these golden light filled days.