Golden Insights:Unlocking Happiness, Avoiding Procrastination, and Fitness Strategies for Peak Performance
Episode XI
Welcome to this week's edition of Golden Insights 🌟
Your Personal Guide to Unlocking, Peak Mental🧠 & Physical Performance💪.
We deliver you hand selected transformative content in Lifestyle Medicine 💊, Productivity 📈, Fitness 🏃♀️, and Business 💰
Along with a sprinkle of fascinating, curiosity-inducing gems 🔍✨
Straight to Your Inbox 📧. Every Single Week.
Join our community of lifelong learners 🌍 and stay ahead of the curve! 🚀
Todays Snapshot:
Quote: Are You Procrastinating In Disguise?
Tweet: Be Careful What Media You Are Consuming.
Golden Workout: Feed Your Body As Well As Your Mind.
Article: 3 Powerful Equations For Happiness.
Podcast: 8 Powerful Fitness Strategies For Peak Performance.
Quote:
The pursuit of perfection!
This can be a tricky one.
It can make us lose our way in many parts of life. Chris Williamson's wise words show us that chasing perfection can actually slow us down.
We can miss out on ‘learning-from-doing’.
Instead of moving forward, we end up waiting for everything to be 'just right.
In work, hobbies, or relationships, it's important to accept that things won't always be perfect.
When we're brave enough to make mistakes, we learn and grow.
It's better to take action and learn from it than to wait for perfection that may never come.
Interesting Tweet:
Elevate
Welcome to Golden Fitness 🏋️♂️
It's time to Elevate 🌟
Are you ready to test your limits and dive into a workout that makes you feel unstoppable? We've got just the thing for you! 🔥💪🏠
This powerful workout mixes strength, flexibility, and endurance exercises.
Perform each exercise for 45 seconds, with a 15-second rest between each.
Complete the circuit 3 times, with a 1-minute rest between each round.
Jump Squats 🏋️♀️
Start in a squat position, then jump as high as you can, landing back into a squat. (Targets: quadriceps, hamstrings, glutes, and calves)
Push-Up to Side Plank 🏋️♂️
Perform a push-up, then rotate into a side plank, reaching one arm up towards the sky. Alternate sides with each push-up. (Targets: chest, shoulders, triceps, and core muscles)
Alternating Curtsy Lunges 🏋️♀️
Step one foot diagonally behind the other, lowering into a lunge. Keep your chest lifted and core engaged. Alternate sides. (Targets: glutes, quads, hamstrings, and hips)
Spider-Man Push-Ups 🏋️♂️
As you lower into a push-up, bring one knee up towards the elbow on the same side. Alternate sides with each push-up. (Targets: chest, shoulders, triceps, and obliques)
Skater Jumps 🏋️♀️
Leap from side to side, landing on one foot and swinging the other foot behind you. Keep your chest up and core engaged. (Targets: glutes, quads, hamstrings, and cardiovascular fitness)
Mountain Climbers 🏋️♂️
Start in a plank position and bring one knee towards your chest, then switch legs quickly. Keep your core tight and back straight. (Targets: core, shoulders, and hip flexors)
Bicycle Crunches 🏋️♀️
Lie on your back, hands behind your head. Bring one knee up to meet the opposite elbow, then switch sides. Keep your core engaged. (Targets: rectus abdominis and obliques)
Burpees 🏋️♂️
From standing, drop into a squat, place your hands on the ground, jump your feet back into a plank, then jump your feet forward and stand up, finishing with a jump. (Targets: full-body strength, endurance, and cardiovascular fitness)
Remember, fellow warriors, challenge breeds growth.
The Science of Happiness: 3 Powerful Equations for Living a Fulfilled Life
Full article: The 3 Equations For A Happy Life
This article, written at the start of the pandemic in 2020, offers timeless wisdom on happiness.
The article introduces three formulas for happiness:
Subjective well-being, a term used by social scientists, measures our overall happiness.
It's influenced by three main factors:
Genes
Circumstances
Habits.
Research shows that genes play a significant role in determining our happiness "set point," with about 44-52% of our happiness level being genetic.
Circumstances, such as life events, can also impact our happiness, but their effects don't last long due to our psychological homeostasis - our ability to quickly adapt to change. This is why money doesn't guarantee lasting happiness.
While we can't control our genes or circumstances, we can focus on developing habits to increase our happiness. To explore the impact of habits, let's move on to Equation 2.
This equation summarises the belief that lasting happiness comes from…
Meaningful relationships
Productive work
A sense of purpose beyond ourselves
While some may argue that this equation is too simplistic, it captures essential aspects of human well-being.
Faith in this equation doesn't necessarily refer to a specific religion. Instead, it represents a belief system or life philosophy that allows you to ponder deeper questions and focus on serving others beyond your self-interests.
Family and friends are about nurturing and maintaining loving relationships with those around you.
Lastly, work plays a significant role in our happiness.
Engaging in productive activities gives us a sense of purpose and fulfillment. While some jobs are better than others, being employed generally contributes to our well-being, while unemployment often leads to unhappiness.
Many wise leaders and spiritual figures have emphasised that
This practical formula for living encourages us to focus on managing our desires rather than increasing our possessions.
Often, we get caught in a cycle of working, spending, and trying to achieve higher levels of satisfaction by increasing what we have…
However, this approach is futile due to the hedonic treadmill, where satisfaction always seems to elude us.
The secret to satisfaction is to concentrate on the denominator of Equation 3.
Instead of obsessing over what we have or how to increase it, we should manage our wants.
Reflect on your desires and worldly attachments, and make a list of those you need to discard. Then, create a plan to let go of these attachments.
By reducing the number of wants that occupy our thoughts, we make more room for peace and satisfaction with what we already possess.
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Podcast:
“She discovered if she just switched from sitting to perching/ being more active, she burned an additional 100,000 calories a year”…
Kelly Starrett, a physical therapist, speaker, and author, is a leading voice in the fitness industry.
We all know we should take better care of ourselves, but many of us ignore the aches and pains that become part of our daily lives.
Kelly offers 10 vital signs to focus on, which can help you move better, sleep better, live longer, and train harder.
These include fixing your posture if you sit at a desk all day, and eating more nutrient-dense foods.
Also, spending more time on the ground and burning an extra 100,000 calories per year with one simple change.
Plus, find the easiest way to hit 10k steps a day and learn the most important health metrics to track.
Lastly, discover how to stay disciplined with your new fitness habits and much more.
Latest Golden Articles:
Check out this week's articles, full of valuable information that's guaranteed to give you that competitive edge.