Week 12: Quarterly Review: How Far You've Come

Theme: Quarterly Review: How Far You've Come Strength: The Week 1 Test Repeat your Week 1 strength exercise (Sandow's Shoulder Roll). Notice how much easier it feels. Then add one new movement: 10 sl...

Theme: Quarterly Review: How Far You've Come Strength: The Week 1 Test Repeat your Week 1 strength exercise (Sandow's Shoulder Roll). Notice how much easier it feels. Then add one new movement: 10 slow push-ups or wall push-ups, taking 5 seconds on the way down. Week 1 circuit + 3 sets of 10 slow push-ups Source: Eugen Sandow — Sandow's System of Physical Training (1894) Walking: The Landmark Walk Walk to somewhere meaningful — a park, a view, a place you enjoy. This is your 12-week celebration walk. Walk 30–40 minutes. You've earned it. 30–40 minutes Source: William Blaikie — How to Get Strong and How to Stay So (1879) Stretching: Full-Body Stretch Flow Do all four of your favourite stretches from the past 12 weeks in sequence. Hold each for 30 seconds. Move slowly. End with 3 minutes lying still and breathing. 10–12 minutes Source: Yoga Lessons for Developing Spiritual Consciousness (1911) Mindset: Three Months of Showing Up "I have now lived soberly for many years. And I find this mode of life so agreeable, so healthful, and so holy." — Luigi Cornaro Reflection: Write three things your body can do now that it could not do 12 weeks ago. Be specific. Be proud. Source: Luigi Cornaro — The Art of Living Long (1558) Challenge: Share this newsletter with someone who needs it.