Your 4-Minute Friday
Welcome to 4-Minute Friday 👋
Where every Friday I’ll be delivering actionable tips to your inbox to help you get the triple win in your body, your mind, and with your family.
1. Do This Every Morning To Untie Your Body:
As someone who sits at desk, this quick and easy mobility flow has been a morning staple for me over the last couple of weeks.
1. Cat Camel to Downdog - 1 minute
2. Couch Stretch - 1 minute/side
3. 90/90 Hip Rotations - 1 minute
4. Groin Rockback w T-Spine Rotation - 30 seconds/side
Untie Yourself
2. Drink This Every Morning For Jitter-Free Energy:
Something I am very slowly working on is delaying caffeine for 90 minutes after waking up. Cortisol (our stress hormone) naturally peaks in the morning and consuming caffeine first thing in the morning can interfere with our body’s natural cortisol response.
By delaying your morning coffee, you get the morning cortisol peak—and then when you drink your coffee, you will be ingesting that caffeine on an already existing high level of alertness
I’ve been drinking Beam’s Super Latte. Super Latte contains natural adaptogens, nootropics, and mushrooms for sustained energy and just 1/3 the caffeine of regular coffee. Like I said.. I am slowly working on delaying coffee. And right now, we’re reducing the quantity. Bear with me, it’s a work in progress!
3. Podcast I’m Listening To: The Nick Bare Podcast - How To Be More Consistent With Your Diet
We are over a month into the new year and it’s time to revisit your nutrition goal. Maybe you’ve been crushing it. Maybe you’ve had some ups and downs. Either way, this episode is packed with practical advice on meal prepping, planning ahead, and eating while traveling. I know you’ll enjoy this episode.
A phrase that Nick uses is “Forward Thinking, Backward Planning.” When we relate it to nutrition - think ahead about your upcoming day and week. And then you can start planning your groceries, travel meals, and prepare for any obstacles that you may face. This is a really simple way to set yourself up for success every week.
4. Try This For More Intimacy In Your Relationship:
“The Rule of 7”
Every 7 Days: Date Night
Every 7 Weeks: Mini Adventure
Every 7 Months: Vacation
Since Shaunna and I have become parents, using this Rule of 7 framework has been a game-changer for us. Life is crazy, we’re busy, but we know that pouring into our relationship is the most important thing we can do.
These dates, adventures, vacations - they can be as simple or as extravagant as you want. Do things and go places that fill your bucket and excite you. It could be hiking a new trail, visiting a different country, or doing a staycation within an hour of where you live. The most important part of this is having fun with your person.
Get out your calendar and start planning a few adventures, you’ll thank me later.
5. One Quote To Finish Your Week Strong:
“Every action you take is a vote for the type of person you wish to become.”
James Clear - Atomic Habits
Simple, yet powerful. Every day we are casting votes. These votes turn into our identity.
Who is the person you want to become? Do your actions align? Make sure you’re casting votes for the best you.
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It was great hanging with ya today, now go dominate your weekend 💪🏻
- Matt
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