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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 don’t write a book so that it will be the final word; I write a book so that other books are possible, not necessarily written by me’.
In the realm of philosophy, Michel Foucault garners plenty of conversation, both for the theories he produced and the controversies that follow him as an individual. If we look to his theories, the way I’d summarize some of his most famous work (and this is in no way comprehensive) is a study of the self and the complex interrelation between knowledge and power. Foucault viewed power as a subtle and internalized force that circulates through our social relationships and individuals, constantly shaping us. This is in contrast to many others philosophers who view power mainly as a result of dominant institutions. (I found this article really interesting in terms of how this theory has evolved with the role social media plays in our lives and how power may be influenced by the vulnerabilities and aspects of our lives we share online.)
I found this particular quote to be thought provoking. The underlying tone is simple: nothing we produce, whether it is a final print version of a book or a decision we make, is the final word. Instead, every action is a word that creates opportunities for others to respond.
To me, this speaks directly to the concept of impact. When we strive to create a positive impact, the intention shouldn't be that it is our "final" impact, but rather the hope that it trickles down and leads to other positive outcomes that weren't possible before. Every action is a domino.
I love how this brings us back to the idea that everyone in our life is an agent of the choices we make, because they then respond and react to whatever the outcome is. In a way, I think that is beautiful. It reminds us to look past the self and see the inherent value in the idea that a final word actually might be a new door opening with opportunity, as opposed to a door forever closed. The work you put out there is merely the first sentence of a collective story. This realization should lead us away from looking at even our smallest decisions with levity, and acknowledge they have an impact that expands far past what we might initially see right in front of us.
Intention for the Week: View even your final word as the creation of a new sentence that can lead to a positive chain reaction.
2/3. Movement
My Go-To Stair Climber Circuit
Two weeks ago, I talked about different heart rate zones and how I've been using the stair stepper more frequently for my cardio routine. I wanted to share the circuit I’ve been having fun with lately. It's a great way to get your heart rate up without burning yourself out, thanks to the ladder structure.
This circuit builds off of five minute intervals, and I typically repeat the interval structure for forty five minutes to an hour, but you can definitely play with it.
Some quick reminders:
Try to minimize putting your hands on the handle bars if you can (if you are targeting your lower body, at least 🙂 ). It decreases muscle engagement in your legs and core
Turning your body to the side targets the outer glute of the side you are facing, because you have to cross over to step up
The Ladder Circuit
Warm Up (First 5 Minutes): Speed Level: 4 - 6
Five Minute Interval (Repeat as many times as desired)
Minute 1: Speed 6 / 7 (Maintain facing forward)
Minute 2: Speed 7 / 8
First 20 seconds: Body turned to the left
Next 20 seconds: Facing forwards
Last 20 seconds: Body facing to the right
Minute 3: Speed 8 / 9
First 20 seconds: Body turned to the left
Next 20 seconds: Facing forwards
Last 20 seconds: Body facing to the right
Minute 4: Speed 7 / 8
First 20 seconds: Body turned to the left
Next 20 seconds: Facing forwards
Last 20 seconds: Body facing to the right
Minute 5: Speed 6 or 7 (Maintain facing forward)
Cool Down (however long you need!): Speed Level: 3 - 5
The way the levels ladder up and down gives me just enough time to recover, and adding in the twists during the one minute intervals makes the whole process feel much less mundane. Let me know if you give it a try!
3/3. Music
Nothing calms down my nervous system despite the situation quite like Rhye’s vocals. Rhye + a candle at night in a dim lit living room to get ready for bed or lightly playing in the background as you read? Chef’s kiss.
Truly one of a kind, not much more to say, in my opinion, you just need to listen 🙂
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