THE ROOT 9: 6.1

Above quote is from an episode of “The Knowledge Project”, a podcast by Shane Parrish geared towards helping others ‘master the best of what other people have already figured out.’

I found this quote really resonated with the idea that we always have the power to shape our life’s trajectory and raising our standards isn't about becoming someone you're not; it's about consciously deciding to seek out and become the best version of yourself.

If there comes a time in your life - whether that is our relationship with your career, a partner, a friendship, or, even, yourself - and you decide that "good enough" simply isn't good enough anymore, your aspirations transform from mere wishes into non-negotiable personal requirements. This commitment fuels a stronger sense of urgency and determination to bridge the gap between where you are and where you aspire to be. It’s about envisioning your ideal self and setting the benchmarks high to get there, there’s no other option.

Raising our standards often stems from a fundamental yearning for a more meaningful and impactful existence. By defining how we want to live and interact with the world, we create a framework for making choices that align with our long-term aspirations. Reflecting on why you want to raise your standards connects these aspirations to your core values, transforming the pursuit of excellence into a purposeful journey.

Raising our standards is not one sided, focused on raising the bar of what we expect from others / our environment. It is also be reflecting on how we conduct ourselves in our environment and with others, realizing that if we want to elevate how we show up, we can also increase our bar.

As the week begins, it’s a great moment to take a step back and think if there are standards in our lives we feel we need to raise.

Stop Knee Buckling in Squats with This Simple Exercise

As I started squatting, I thought I was ready to increase my weight but noticed that my knees would start caving in – buckling inwards towards each other during the movement as I strived for depth and good form.

This is a common issue, often stemming from our glutes and hip abductors not being strong enough to stabilize our knees and prevent them from caving. To minimize this from happening during squats and be able to maintain good form while also increasing squat weight, I incorporate curtsy lunges once or twice during the week.

This is a simple yet effective exercise that isolates one leg at a time, primarily targeting the glutes, quads, and inner thighs. Importantly, it also engages those crucial stabilizer muscles in the hips and thighs, helping to minimize that knee buckling.

Curtsy lunges are fairly simple (hence the name), easy to do with dumbbells anywhere in a gym, and if you're a visual learner, this quick YouTube short can be helpful. Here are a few key form tips to keep in mind:

I built a structure for my playlists on Spotify in 2016 and I’ve been maintaining it for almost 10 years (wow, I’m old?).

My alternative music is all categorize under my 1s (1.1 through 1.6)…which has also influenced the way I’ve structured The Root 9. Since these playlists have songs that I’ve added so long ago, a shuffle will often bring me back to finding an old goodie. That’s how I feel about “The Spoils” by Massive Attack ft. Hope Sandoval.

The vibe of the song is a unique medley of an atmospheric, haunting, introspective, and bittersweetly melancholic vibe. It's stays with you, leaving a lingering emotional imprint.

If you love and listen to Mazzy Star, Hope Sandoval is their lead vocalist - so her vocals in this song definitely bring out that vibe.

Lastly, the music video features Cate Blanchett and is pretty funky.