The Power Up #10: Friends, Romans, Workout Routines

Your weekly round-up of wisdom, habits, inspiration and practical solutions, including 9 effective, 15-Minute, total-body workouts
#10: Friends, Romans, Workout Routines
Welcome to issue #10 of The Power Up, the new curated email magazine from Man Body Spirit. 

Every day I scour the Internet in search of wisdom, habits, inspiration and practical solutions to help improve the mental, physical and spiritual wellbeing of our readers, curating the best bits together in this neat little package – and delivered direct to your inbox. 

In each edition I’ll bring you handpicked thought leadership, videos, podcasts, action-orientated tips and more relating to 21st century masculinity, conscious living, holistic health & sustainable lifestyles. 

This week’s digest covers the importance of self-reflection and social health, as well as providing practical tips on productivity, HIIT workouts and self-care ahead of the holiday season.

So enough with the intro – get stuck in…
Self-Knowledge is a prerequisite for a happy life
Speaking from personal experience I 100% agree with the message of this article that growth in life and career starts with self-knowledge.

There is strong scientific evidence that people who know themselves and how others see them are happier, they make smarter decisions, have better personal and professional relationships, they even raise more mature children. They are also more creative, more confident, and better communicators, and they’re better performers at work who get more promotions… The list goes on.

Self-Knowledge begins with reflection and asking yourself good questions.

If you’re ready to get started and want a helping guide, download my free – Power Up Your Life Workbook – that will walk you through a series of reflective exercises to lead you into 2020 with greater self awareness and a foundation for growth.
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Why time with friends is so good for our health
When most people make a commitment to improve their health, they start with the physical: Changing their diet, adopting a new workout programme, getting better sleep, drinking more water… 

All of these are important, of course, but a growing body of research suggests that social health is just as, if not more, important to overall well-being.

(I recommend muting the nauseating music on the video!)
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9 personal trainers share their favourite 15-Minute, total-body workouts
The above being said, if you are looking to shake up your physical routine then this could be just what you need.

Men’s Health asked nine fitness professionals to detail their most effective 15-minute HIIT workouts, and this info-packed resource is the result.

So if you’re looking ahead to a busy month of year-end work, plus social and family engagements and travel, then these could be just what you need to keep you in shape in spite of your packed schedule. 
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The greatest Stoic argued that kindness is more manly than anger
People often confuse stoicism (lower-case) – a coping style that involves suppressing or concealing emotions, with Stoicism (capitalised), the ancient Graeco-Roman school of philosophy. 

What’s more, some crudely equate “manliness” with being tough and unemotional (lower-case “stoicism”). 

This piece explores a more nuanced way to understand how Stoic philosophy might inform a modern man’s conception of his role in society, by looking at some of the writings of Roman Emperor Marcus Aurelius – regarded as one of the greatest Stoics – who believed that the ability to show kindness and compassion toward others, rather than wallowing in anger, was one of the most important signs of true inner strength and manhood.
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Bonus Content
7 Time Wasters that steal hours from you every week
Do you ever get to bedtime and wonder where the day went without much to show for it?

Your precious days are more than likely being eaten up by Time Wasters.

Those little things – many of them quirks of modern life – that we either think are unavoidable, or do without thinking, on impulse.

They come in many shapes and forms, but they all leave us feeling as though there aren’t enough hours in the day to do all that needs to be done.

This article names and shames some of the most prevalent time wasters and suggests ways to eradicate them.
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10 Self-Care tips for the Holiday Season
They say it’s the most wonderful time of the year. But Christmas can cause many of us a lot of stress, anxiety and exhaustion. 

So this year, rather than heading into it without a plan, arm yourself with these 10 tips from Psychology Today to safeguard your mental well-being amidst the deadlines, demands and parties.
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Make 2020 Your Best Year Yet
Rediscover your passion, revitalise your lifestyle and begin your transformation

InThe Power Up Your Life WorkbookI walk you through the scientifically proven steps I took to get my life back on track after a period of personal tragedy and aimlessness.

These simple-to-follow exercises helped me reconnect with my purpose, gain confidence, focus and renewed energy, giving me a much greater sense of contentment, freedom & direction as a result.

The workbook is a free download I’ve created to help others understand themselves better and create a foundation for personal growth.

I’d love it if you downloaded it and gave it a try,
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“Waste no more time arguing about what a good man should be. Just be one.”

Marcus Aurelius
Thanks for reading, I hope you found some great value within this week’s edition. If so, please pass on a recommendation to your friends. If not, then please give me feedback on what more you would like to see. See you next time, Adam.


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