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Drop 006
Kris Crews
February 13, 2023
Good morning and happy Monday! It's time to start the week off right with Drop 006 of the 1AND1 newsletter — your weekly dose of 1% better. Here’s what we’ve got for you in this drop ⬇️
An inspiring personal story on the transformative power of intention
Easy, functional exercises that'll have your body feeling great
Simplifying your finances with auto-pay and how it can help you prioritize
Affirmations to share with your partner for a closer, more connected relationship
Heartwarming news to lift your spirits
Essential products for your physical wellness, including an immune booster
And, a key takeaway from Minaa B that you won't want to miss
It’s time to buckle up and get ready for a fantastic week. Let's dive in!
1 Dose For Your Mind
Struggling with low energy and mood? Serotonin, a chemical messenger that stabilizes mood, may be the culprit. Here's how to increase it:
Get more sun: Take daily walks during sunny hours to boost serotonin and vitamin D. If sunlight is limited, try light therapy. Aim for 10-15 minutes daily.
Supplement: Probiotics and SAMe boost dietary serotonin. Herbal options include nutmeg, ginseng, and St. John's wort.
Eat tryptophan-rich foods: Foods like salmon, eggs, cheese, pineapple, nuts, oats, and seeds contain tryptophan, the amino acid that produces serotonin.
Exercise regularly: As little as 15-30 minutes of exercise daily can boost energy, improve mood, and support heart health.
💊 How To Take Your Dose:
This week, try all four methods to boost your serotonin. Incorporate sun, supplements, tryptophan-rich foods, and exercise into your routine. See how you feel and make these practices a priority for your mental well-being.
1 Dose For Your Body
Do you want to feel stronger and better prepared for daily activities? Look no further than functional fitness! Here are some key exercises to add to your routine:
Box Step Ups: Stand with feet hip-width apart, hands behind your head. Place one foot on a bench and use the opposite leg to drive up, standing tall with knees and hips locked out.
Dumbbell Bench Press: Start by holding a dumbbell in each hand, perpendicular to your body. Press the dumbbells away from you until your arms reach full extension, then lower back to starting position. That's one rep!
Goblet Squat: Stand with feet shoulder-width apart, holding a weight in the goblet position. Hinge at the hips and squat down, driving with your glutes. Return to standing position.
Farmers Carry: Start by standing with feet hip-width apart, holding weights down by your side. Keep your shoulders down and back as you take small steps and minimize movement of the weights.
Forearm Plank: Get into a plank position, holding yourself parallel to the floor with your forearms bent at 90-degrees and toes on the ground. Maintain a flat back throughout the exercise.
Bear Crawl: Get on all fours, hands under shoulders and knees under hips. Take small steps while keeping your shoulders and hips stable, avoiding any rotation.
💊 How To Take Your Dose:
Incorporate at least one of these functional fitness exercises into your day and see how it feels. If it's a good fit, continue to do them throughout the week and track your progress. Increase the weight safely as you grow stronger!
1 Dose For Your Wallet
Transform your finances with auto-pay! Here's why it's a must-have:
Never miss a payment again: Keep your finances on track and never worry about late fees.
Budget with ease: Keep an eye on your bills and expenses, and plan your finances with confidence.
Boost your credit: Auto-pay helps you maintain a good credit score, unlocking better rates and terms.
💊 How To Take Your Dose:
Take control of your finances with auto-pay! Reach out to your bank or use your banking app to set it up for some of your bills. Start small and keep adding to your auto-pay list for a stress-free financial future.
1 Dose For Your Relationships
Spice Up Your Relationship with Affirmations: Here are some words/phrases you can use to express your love and gratitude to your partner:
"You amaze me every day."
"I admire your strength in ____."
"You light up my world with your smile."
"You complete me like no one else can."
"I'm grateful for all you do."
"I have faith in your abilities."
💊 How To Take Your Dose:
Take time to tell your partner one of these affirmations daily this week. And if you want to make it a routine, discuss your favorite affirmations and make a plan to express them regularly. Strengthen your bond with positivity!
Real Stories From Real People 📝
The Power of Intention: My Journey to Discover My True Self
"Last year my wife set an intention of “expansion,” and her year was overflowing. She ran a quarter marathon and then a half! She started her doctorate program, made new friends, and traced her ancestral roots to Senegal. My wife set her intention, and she truly expanded.
As we reflected on the year, I realized my experience was vastly different from hers. I felt I had a chaotic year, similar to 2020. I kept feeling like things weren’t clicking, that everything was an obstacle. With this newfound realization, I decided to adopt my wife’s practice of setting an intention for the year, rather than a bunch of goals or resolutions.
This year, my intention is “discover.” I set this intention to find out what I like, and love; what brings me peace, and joy; what causes me pain; what deeply interests me. I essentially want to discover myself.
I have struggled with anxiety and depression my whole life. I was always called the “little worrier” and I lived up to that fully. Attending a Christian school as an anxious, Black, unknowingly queer girl only increased the symptoms of anxiety. I knew I could never be as perfect as Jesus but I still had to try. There were so many rules on who I had to be and how I had to act that I never figured out who exactly I was. To be honest, I didn’t even know what I didn’t know about myself until my wife simply asked, “what do you like to do?” Such a simple question left me reeling.
Setting my intention as discovery has already opened my world up. I’ve discovered interesting things about volcanoes and nature. I’ve discovered the power of the meditative body scan. I think, most importantly, from artist Coax Marie I’ve discovered “I may not be perfect, but I am divine.”
***If you'd like to be featured in our Real Stories From Real People section, fill out this form. You could end up in one of our weekly drops and inspire thousands of readers with your story!
Good News Only
A father and daughter, a toddler, and a 10-year-old girl were rescued from the ruins of collapsed buildings in Turkey. Despite time running out, emergency crews kept searching and found survivors, including 10-year-old Cudi who was rescued after being buried for 147 hours. The Istanbul Municipality and Turkish health ministry released videos showing the joyful moments of the rescues, as the children were pulled to safety and received medical attention. These heartwarming stories bring hope amidst the current tragedy and show the tireless efforts of the rescue teams.
Jonah Larson is a 15-year-old crochet prodigy that’s giving back to the Ethiopian orphanage where he was adopted. With his incredible talent and a successful GoFundMe, Jonah raised $45,000 to build the first-ever library and science lab in Durame.
Meet Lynn Cressey, the owner of A Little Off the Top barbershop in Brunswick, Maine, who refuses to turn away customers who can't pay - offering a helping hand to those in need.
1AND1 Picks
Looking to boost your physical wellness and indulge in guilt-free treats? Our experts have got you covered! This week, they've picked out the top immune boosters, recovery-aiding massage guns, and tasty, top-rated ice creams for you to discover to try.
Minaa's Minute 💁🏾♀️⏰
Discover the power of self-care and community care with Minaa B., 1AND1's Chief Behavioral Officer and licensed therapist, as she shares actionable tips in "Minaa's Minute" each week — check it out below!
Affirmations and positive reminders can be a great way to develop emotional intimacy in your relationship. For this week, write down a list of five affirmations you want to say to your partner that embody how you feel about them as well as how they make you feel.
This Week On The Podcast 🎙
Last week for Season 2: Episode 41, Danny interviewed Joe Barksdale. To the world, Joe Barksdale is a Superbowl Winner, and a national champion, but what most people don’t know is that Joe never wanted to be a football player, he wanted to be an engineer. In fact, his football days are some of the most painful of his life.
On last week’s episode of Off The Cuff, we spoke with a man who breaks stigmas in every way possible. A man that not only has struggled with mental illness all of his life but was also diagnosed with autism at the age of thirty. A man that left an extremely lucrative career in the NFL to take care of his mental health and pursue his real dreams of being a musician and stand-up comedian.
This episode is one of the most honest and enlightening ones you will ever hear.
Listen on Spotify | Listen on Apple Podcasts *New episodes drop every Wednesday*
Join the 220+ 5-Star reviews on Apple Podcasts and leave a review.
That's it for Drop 006. Please rate our newsletter below and send us some thoughts on how we can be 1% better, too! Remember — 1 Step At A Time, 1 Day At A Time, 1% Better, Together. ☝️👆
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