My sleep herbal tea routine & how to leave a positive impact on others
Sam’s bi-weekly newsletter - Edition 02 - December 19th, 2023
One learning/discovery
This week's discovery is a herbal tea combined with magnesium. It might seem boring, but it's a game-changer. Not only are these two products great for your sleep, but they taste sweet, which helps me stay away from cookies 🍪!
Yogi Restful Sleep Tea + Natural Calm Magnesium Citrate Powder = less sugar cravings & better sleep!
One question
How do I want [person] to feel when we finish our conversation?
Do I want them to feel energized? Do I want them to feel loved?
We’re too often reactive, not purposefully acting in accordance with how we want people to feel when we leave the room. If you want your colleagues to feel energized after a meeting, bring positive energy.
Prompt: Ask yourself the question above before you start a meeting or a conversation with someone.
One workout
Here’s a workout with a bit of strength training, cardio, and accessory exercises to finish:
A - Front Squats: 5 sets of 5 reps with 2 min rest between sets
B - AMRAP 20 (As Many Reps As Possible in 20 minutes)
30 calories on Airbike
30 Burpees
30 Double unders or 60 singles (jump rope)
30 Box jumps
C1 - Weighted Chinese plank: 3 sets of 45 seconds (see demonstration here) without any rest, go straight to C2
C2 - Weighted plank: 60 seconds with 1 min rest before starting C1 again. I like to use my ruck backpack, but you can use any form of weight.
PS. If you feel any pain or stiffness in your body, check out the 13 recovery & massage tools I’ve been using for a few years now.
PS. Want more frequent advice on health, mindset, and personal growth? Follow me on Instagram.
