Sample 6-Notes on Sunday

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This is an example of what you receive when you sign up for “6-Notes on Sunday,” a list of ideas, products, episodes, quotes, exercises, and more we believe is worth sharing. (This was the first we ever sent)

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This podcast episode that we’ve listened to a few times already —
The Des Linden episode of “Finding Mastery – Conversations with Michael Gervais. Des Linden is a 2x Olympian and winner of the 2018 Boston Marathon. It’s an awesome listen and a great example of living the principles outlined in the new episode of Talking about Performance (TAP) with Petra Kowalski.

Stability WOD Series from our friend Brendon Rearick —
This seven-part “Stability WOD” series from the co-founder of Movement As Medicine, Brendon Rearick, offers a progression of stability drills videos for multiple movement patterns. Special note: Brendon will be on an upcoming episode of TAP.

Self-care for your feet —
If your dogs are barking… try using a pumice stone. Playing a long season of Ultimate can be terrible on our feet. I typically need a pedicure after every season and have at times been pretty embarrassed by how bad my feet can get. A few years back a teammate saw my feet and suggested I start using a pumice stone. I took her suggestion, and it was life-changing – gone were my calluses and my embarrassment. Not sure how to use a pumice stone, someone actually made an eight-minute video to help.

Do this after a hard day or hard workout —
Put your feet up and relax with Viparita Karani, the Legs-Up-the-Wall pose.

For the soul —
I just finished “Braving the Wilderness” by Brene’ Brown and, in my opinion, it should be considered scripture. Brene’s work is so powerful and inspires me to be more empathetic and courageous. Here is a video of her on Oprah’s SuperSoul Sunday.

Quote We’ve been pondering —

“But life is very short and anxious for those who forget the past, neglect the present, and fear the future.” – Seneca

I’ve been listening to the Daily Stoic by Ryan Holiday and noticing how much joy and balance comes from “being here now.”

Please give us feedback and offer suggestions by replying to this email or reaching out on Facebook or Instagram.



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