⏱️ Mano Minute (8/18): Move With Intention We spend so much of our day in front of screens, hunched over and stiff. Your body is made to move in all directions, not just from desk to coffee machine. Today, try to get in:🙆♂️ A deep stretch.🚶♂️ A short walk outside.🏋️♀️ One burst of activity that makes you sweat. Doesn’t matter if it’s dancing in your kitchen or doing squats between meetings. Just make it intentional.
2 days ago • 1 min read
⏱️ Mano Minute (8/17): The 1% Rule You don’t have to overhaul your life overnight. Get 1% better each day. That’s it. Drink one more glass of water. Do one more push-up. Go to bed 10 minutes earlier. Tiny changes stack up faster than you think. And they’re easier to stick with. This is a key concept from the book Atomic Habits by James Clear. The formula is clear: +1% better each day = 37.78x improvement per year
3 days ago • 1 min read
⏱️ Mano Minute (8/16): Rest is a Skill Some people see rest as “doing nothing.”Which for some is truly resting. But I challenge you to try intentional rest. 😴 A nap🚶 Walk outside without distractions (no phone)📖 Reading a book😌 Sitting alone in silence Think of it as a workout for your recovery system. You can’t sprint every day and expect to get faster. Weekend Reminder: Schedule your downtime. Don’t just wait for it to magically appear.
4 days ago • 1 min read
⏱️ Mano Minute (8/15): Busy or Productive? I love this concept. But I didn’t love it until after I realized I was guilty of it. Let’s first define the two: 📌 Busy - Constant activity with no clear priorities.📌 Productive - Focused action toward meaningful goals. Running around all day doesn’t mean you’re moving forward.Filling up your calendar doesn’t mean you’re getting 💩 done. Here’s the truth: if everything’s important, nothing is. So, instead of me trying to check boxes everyday, I ask...
5 days ago • 1 min read
⏱️ Mano Minute (8/14): Eat the Rainbow Unfortunately, I’m not talking about Skittles or M&M’s. We’re talking something better(??)… Fruits & veggies! The more colors on your plate, the wider the range of nutrients you get. Different colors in fruits and veggies = different antioxidants, vitamins, and minerals. Here’s a guide: 🍅 Red - tomatoes, strawberries, red bell peppers (lycopene for heart health)🥕 Orange - carrots, sweet potatoes, oranges (beta carotene for healthy eyes)🍌 Yellow -...
6 days ago • 1 min read
⏱️ Mano Minute (8/13): Why We Love Routines Humans are habitual creatures. Our brain thrives on patterns. And we will be rewarded for habits, routines, and patterns that are good for us. Wake up at the same time. Eating on or around the same schedule. Moving our body daily. All these lead to better energy, steadier moods, and even better sleep. It’s about removing the daily mental wrestling match of “Should I work out today?” or “What should I eat?” Routines create mental clarity. And mental...
7 days ago • 1 min read
⏱️ Mano Minute (8/12): The 5-Minute Rule What’s the hardest part of achieving any goal? Well, there’s so many. But one of the hardest is…Starting. Here’s a trick: tell yourself you’ll do it for just 5 minutes. Five minutes of stretching.Five minutes of tidying the kitchen.Five minutes of writing that email you’ve been putting off. Sometimes you’ll actually do 5 minutes. But most times, you’ll do more. That’s cause the momentum kicks in and progress is being made. Today’s Challenge: Pick one...
8 days ago • 1 min read
⏱️ Mano Minute (8/11): The “When” Trap Happy Monday! To kick off the first week in August, let’s be real with ourselves. How often do we say: “I’ll be consistent when work slows down…”“I’ll start training when I feel more motivated…”“I’ll focus on nutrition when life calms down…” These are just ideas and stories that delay action. There’s no perfect “when.” There’s no perfect time. And maybe we should be saying: “I’ll show up even when I’m busy”“I’ll move my body even when I’m tired.”“I’ll...
9 days ago • 1 min read
⏱️ Mano Minute (8/10): Sunday Systems 🧠 You know how much I love my “Set-Up Sunday’s.” It’s an entire day that makes the entire week simpler. Here are my 4 Sunday non-negotiables: 📅 Plan my important tasks for the week 🛒 Stock up on food for the week 👕 Do laundry (and fold!)🧹 Clean the house The more friction you remove up front, the more wins you’ll stack during the week. Make Sunday a launchpad into the week.
10 days ago • 1 min read