Mindful Fitness Weekly Newsletter - Your Guide to Optimal Health and Fitness - June 12th
Updated: Jun 19
Welcome to the Mindful Fitness Weekly newsletter designed to inspire, motivate, and empower you on your fitness journey. We've curated the latest updates, insightful studies, exclusive discounts, and an effective workout routine just for you. Let's dive in and make this week one step closer to achieving your fitness goals!
Let's Get Better!
Study finds widespread poor adoption of heart-healthy measures in US adults
Letter From @JustCellus - Fight the Fear of Failure:
Good morning Dream Chaser,
Happy Monday! This is a new week, a clean-slate, a fresh opportunity to improve and take a step closer to our goals.
I want to take a moment to acknowledge the one powerful emotion that often holds us back: the fear of failure. This fear can be paralyzing, whispering doubts in our ears and clouding our vision of what we can truly achieve. But this week, I want you to rise above this fear, to face it head-on and conquer it with unwavering determination.
I have a vivid memory of doing basketball drills with my dad and him telling me, “if you aren’t failing, you’re not trying.” Meaning if I wasn’t pushing the limits of what I can do or going faster than I was comfortable going, then I wasn’t improving. Through Failure, we grow.
Failure is not the end; it is merely a stepping stone on the path to success. Embrace it as a necessary part of growth and progress. Understand that every stumble, setback, or temporary defeat is an opportunity for learning, for resilience to blossom, and for your true strength to emerge. The fear of failure is simply a reminder that you are pushing your boundaries, daring to dream bigger, and striving to become the best version of yourself.
So, this week (and every following week), let go of the fear of failure. Embrace the challenges, setbacks, and uncertainties as opportunities for growth. Trust in your journey, believe in your abilities, and never underestimate the power of your relentless pursuit of greatness.
Let's Get Better,
Marcellus
Study finds widespread poor adoption of heart-healthy measures in US adults
A new study analyzing data on over 20,000 U.S. adults links a healthier diet and increased exercise to weight loss that reduces heart disease risk -- while associating skipping meals and taking prescription diet pills with minimal weight loss, weight maintenance or weight gain.
https://www.sciencedaily.com/releases/2023/05/230502090642.htm
Partner Highlights:
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Workout Routine of the Week: Push/Pull/Legs/Upper/Lower Split
Day 1: Push (Chest, Shoulders, Triceps)
- Barbell Bench Press: 3 sets of 8-10 reps
- Dumbbell Shoulder Press: 3 sets of 10-12 reps
- Tricep Dips: 3 sets of 10-12 reps
- Push-ups: 3 sets of 12-15 reps
- Overhead Tricep Extension: 3 sets of 10-12 reps
Day 2: Pull (Back, Biceps)
- Deadlifts: 3 sets of 6-8 reps
- Pull-ups or Lat Pulldowns: 3 sets of 8-10 reps
- Dumbbell Rows: 3 sets of 10-12 reps
- Hammer Curls: 3 sets of 10-12 reps
- Reverse Flyes: 3 sets of 12-15 reps
Day 3: Legs (Quads, Hamstrings, Glutes)
- Squats: 4 sets of 8-10 reps
- Lunges: 3 sets of 10-12 reps per leg
- Leg Press: 3 sets of 10-12 reps
- Hamstring Curls: 3 sets of 10-12 reps
- Calf Raises: 3 sets of 12-15 reps
Day 4: Upper Body (Chest, Back, Shoulders)
- Incline Bench Press: 3 sets of 8-10 reps
- Bent-Over Rows: 3 sets of 10-12 reps
- Seated Dumbbell Shoulder Press: 3 sets of 10-12 reps
- Chest Flyes: 3 sets of 12-15 reps
- Lateral Raises: 3 sets of 12-15 reps
Day 5: Lower Body (Quads, Hamstrings, Glutes)
- Front Squats: 3 sets of 8-10 reps
- Romanian Deadlifts: 3 sets of 10-12 reps
- Bulgarian Split Squats: 3 sets of 10-12 reps per leg
- Glute Bridges: 3 sets of 12-15 reps
- Leg Extensions: 3 sets of 12-15 reps
Remember to warm up adequately before each workout, listen to your body, and modify exercises as needed.
Track your progress and transform your body with the Mindful Fitness Planner
The ultimate fitness log, workout planner, and gratitude journal designed to help you achieve your fitness goals while promoting mental wellness
That's all for this week's newsletter. Keep pushing, stay dedicated, and remember that your progress matters. We're here to support you every step of the way.