You Should Be Embarrassed

• Lower Body Focused Warmup 1
• Size Matters - How to Trick Yourself Into Eating and Drinking More or Less
• Want to be a Morning Person?
• Make Your Face Hot - Spa Treatments for the Home
• My #1 Recommended Self-Improvement Book Everyone Should Read

Lower Body Focused Warmup 1

Use this 10-15 minute warmup to prepare for a workout, improve mobility, or do as a recovery day.

>>> Quick video at https://www.instagram.com/p/CZdfUuFrVD8/
>>> Follow along to the full video at https://youtu.be/uX2R7MO4rww

Do massage (i.e., foam rolling) before this warm-up. Perform each exercise one time. If static (not moving), hold for 30 seconds. If dynamic (moving), perform for 3-10 reps. 

1. Figure 4 Stretch -OR- Figure 4 with Lat and QL Stretch    
2. Lying Bent-Knee to Straight-Leg Stretch -OR- Lying Bent-Knee to Straight-Leg Stretch with Massage Ball Pin & Stretch
3. Lying Straight-Leg Kick
4. Straight-Leg Sit-Up with Reach
5. Seated Twist Stretch
6. Cat-Cow -OR- Child’s Pose
7. Quadruped - Adductor Stretch -OR- Frog Stretch    
8. Heel Sit -OR- Toe Sit
9. Arm Circles - Tall-Kneeling
10. Half-Kneeling Knee Drive - Multidirectional
11. Spiderman Stretch -OR- Spiderman with T-Spine Rotation
12. Push-Up -OR- Push-Up - Modified or Hands-Elevated
13. Single-Leg Reach -OR- Hinge with Reach
14. Lateral Lunge -OR- Cossack Squat -OR- Lateral Squat
15. Hip Twist -OR- Squat Jump -OR- Jumping Jacks

Size Matters - How to Trick Yourself Into Eating and Drinking More or Less

Tricking yourself into eating and drinking more or less can be very simple. The size of the dish you choose to offer up your servings can change your habits entirely without you even knowing it. If you want to drink more, use a bigger cup. If you want to eat less, use a smaller plate or bowl. Some examples:


• Water = Big Glass
• Alcohol = Small Glass
• Salad Bowl = Huge
• Dinner Plate for Weight Loss = Smaller
• Dinner Plate for Weight Gain = Bigger

You get the idea. This week I began drinking about a third as much coffee when I started using a smaller cup. I wasn’t even trying to cut down on coffee. On the flip side, I also bought some new dinner plates. They hold a lot more, so guess what, my servings got a lot bigger, and, like a good boy, I cleaned my plate (I don’t think I was ever encouraged to do that as a kid).

Bonus: I’ve even used this strategy to feel like I’m getting to enjoy a lot more wine on the weekends. Instead of 3 large glasses, I have 6 small glasses, but the volume is the same. How dare you judge me.

Want to be a Morning Person? 

It's not that you AREN'T a "morning person," it's more that you ARE a "not going to bed early person." Try shaving 30 minutes each night off your bedtime and get up that much earlier. Worst outcome, you get more sleep.

Be careful with the weekends. One or two off-days will throw off your circadian rhythm. If this happens, which I guarantee I will do every weekend, keep your wake-up time close to the same. That's the penalty you pay for staying up late.

Make Your Face Hot - Spa Treatments for the Home

I'm not a spa-going guy (why, you buying?), but I do love some of the treatments they offer. Here's one that only takes a few minutes and you can do at home, right now.

1. Wet a hand towel or washcloth.
2. Microwave it for 20-30 seconds.
3. Make sure it's not too hot and lay it on your face.
4. Let it sit there until it cools then wipe your face with it.

Ahhhhh, so refreshing.


Suggested Uses: 

• When waking up and before bed
• Before and after shaving
• Before or after a nap
• For dirt or makeup removal (I guess, I don't wear makeup, no really, I don't. Actually, ignore this, I have no idea if it's good for makeup removal.)

Add a drop of essential oil on it, such as eucalyptus, and you'll get some added aromatherapy benefits. For example, eucalyptus temporarily opens up the airways and clears congestion, or if you like the smell, that's a good enough reason—more on essential oils in the future. Just make sure you buy pure, not synthetic essential oil, and read any potential risks to certain oils.


You can use this for more than the face too. It feels great on your neck, your feet, your back, and probably other places I haven't tried yet.


>>> I use these soft, baby wash clothes: https://amzn.to/3rs37ot
>>> With this eucalyptus essential oil: https://amzn.to/3rq3e3S

My #1 Recommended Self-Improvement Book Everyone Should Read

Limitless: Upgrade Your Brain, Learn Anything Faster, and Unlock Your Exceptional Life by Jim Kwik

This book is an easy read and enables you to see an instant improvement in these areas: 

• Better Memory
• Speed Reading
• Study Faster and Retain More
• Better Thinking

At the very least, this book should inspire you and make you aware of some pretty extraordinary intellectual powers you already possess.

Once you’ve got a taste, Jim Kwik offers specific courses for everything in the book. I’ve completed every course Jim Kwik offers, which has undoubtedly upgraded my brain. Now, school is easier and top grades are the norm; and I’m no genius (shocking, right?).

>>> Buy on Amazon https://amzn.to/3J1k1jG

Start a Monthly Training Program

• New program every 4 weeks
• 3 options for every exercise
• 5 workouts per week to choose from
• Video demonstrations
• Flexible for equipment and level of experience

Join for only $20

>>> Learn More at https://modernath.com/modern-athlete-program/


Need Accountability?

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