#105

"But the reality is we often become our kindest, most ethical selves only by seeing what it feels like to be a selfish jackass first." ~ Cheryl Strayed 

Physical Health Eat Well A decade+ ago, we were told to avoid all fat.  Now, we realize that fat is actually really important for good health.  Yes, even if you are trying to lose weight.  It is important to note the KIND of fat, though, as not all are equal. https://www.verywellfit.com/sports-nutrition-how-fat-provides-energy-for-exercise-3120664? Be Active The best fitness regime has cardio, strength and toning, and stretch. Strength can be perhaps the most daunting piece. https://www.self.com/story/strength-exercises-all-beginners-should-learn Let's move! This is a non-jumping workout, but it will hit every part of your body.  You'll need medium weights (6-8 pounds). Full-body with weights Do two rounds of the following exercises: Use 6-8 pound weights

1. Sliding side lunge to front kick (holding a weight): 15 reps on each side

2. Push-up to squat, bicep curl, and shoulder press: 15 reps

3. Plié squat + upright row and plié squat + front delt lift: 15 reps

4. Goblet squat: 15 reps

5. Rear lunge with twisting bicep curl: 15 reps on each side

6. Back row with back taps (right foot) and back fly with back taps (left foot): 15 reps

7. Chest fly + leg raises: 15 reps

8. Bridge + chest press: 15 reps
   

Spiritual Health Should breathing really fall under spiritual health?  Absolutely.  Because optimizing your breathing can benefit pretty much every aspect of your life, from getting more focused, to reduce stress, to exercise.  Breathing is good stuff. https://www.valetmag.com/the-handbook/living/optimize-your-breathing.php Mental & Emotional Health Embrace that you're human, and embrace that you are going to fail at one thing or another.  And, best news, it's all okay.  Learn from what you are calling 'failure' and turn it into a win by doing it even better the next time. https://www.verywellmind.com/healthy-ways-to-cope-with-failure-4163968 Social Health Key to longevity?  Could it be your relationships? https://www.mindful.org/why-relationships-are-the-key-to-longevity/ Posts from HealthyExpatParent.com/Facebook Happy Monday! Hope you had a great weekend! This morning's link for you is a fascinating look at nutrition for kids, which, not surprisingly, loons a lot like what should be on your plate. Take away: all components are important, especially healthy fats; hydration is simple - water - and key for well-oiled movements; supplements should be anywhere on their diet; and (maybe most important) their relationship with food is just developing so it's vital to help them develop a healthy outlook on food and how it fuels their body.

https://www.outsideonline.com/2401343/active-kids-nutrition And because Mondays usually involve some sort of off-topic link, too, here's an amazing sight to add to your must-do-adventure bucket list: https://edition.cnn.com/2020/06/09/world/green-turtle-drone-nesting-intl-scli-scn/index.html New recipe: Zombies!  I have no idea where the name came from but the boys made it themselves (win!) and loved them (win!).  Adding a bit of cut up veggies was my addition and everyone was thrilled with lunch (win!). https://www.heprecipe.com/post/cheese-zombies New post: as the sameness of every day starts wearing on you, take time to check in with yourself.  Make sure you are doing ok.  These are good questions to teach your kids, too, so they can start developing their own sense of self-awareness. https://www.healthyexpatparent.com/single-post/2020/06/18/What%E2%80%99s-going-on-in-there Be your best, friends s