FOUR FOR FRIDAY 40: HEALTH
“To keep the body in good health is a duty… otherwise we shall not be able to keep our mind strong and clear.”
— Buddha
Weekly Wellness: Strength, Recovery, and Real-Life Balance
This week’s focus is all about building a well-rounded routine—one that supports strength, recovery, and mental clarity. From upper body training to nighttime walks, sleep support, and the underrated power of weekly yoga, here’s what’s been working—and why it might work for you too.
1. Workout of the Day: Upper Body Pull
Dynamic Warm-Up (10–12 minutes)
Start with full-body movement to activate muscles and elevate your heart rate. Think arm circles, jumping jacks, shoulder rolls, and light cardio.
Strength & Pull Circuit
Perform 3 sets of each exercise
Wide-Grip Pull-Ups – To failure
EZ Curl Bar Curls – To failure
Single-Arm Cable Rows – 20 reps per arm
Alternating Dumbbell Hammer Curls – 20 total reps
Cardio (3 rounds)
Pickup to Sprint On Treadmill (Hold for :5 minimum)
Plank :60
Core Finisher (3 rounds)
Leg Lifts – 20 reps
Hollow Hold – 30 seconds
Sit-Ups – 20 reps
Cool Down (10–12 minutes)
Finish with yoga-inspired stretching and breath work to support recovery and mobility.
2. Supplement Spotlight: NEVISS Melatonin-Free Sleep Gummies
If you’re looking for a natural sleep aid without the side effects of melatonin, NEVISS offers a clean, effective alternative. Here’s what’s inside—and why it matters:
Key Ingredients
GABA – Calms the nervous system and promotes relaxation
L-Tryptophan – Supports serotonin production for better mood and sleep
Magnesium Glycinate – Reduces stress and supports deep, restorative sleep
Ashwagandha – Helps the body manage stress and maintain balance
Herbal Blend – A plant-based formula designed to support relaxation naturally
Why It Works
No grogginess
Non-habit forming
Vegan, gluten-free, and free from artificial dyes
How to Use
Take two gummies 20–30 minutes before bed to help your body and mind unwind.
3. Nighttime Movement: A Simple Shift with Big Impact
Lately, I’ve been experimenting with adding a short walk, bike ride, or light hike to my evening routine. I haven’t been perfectly consistent, but when I do it, I feel noticeably better and more grounded.
It’s become a way to wind down, reflect, and clear my head. Pair it with verbal journaling, and it becomes a powerful tool for mental clarity. If you have a dog, it’s also a great way to bond while getting movement in for both of you.
Why it’s worth trying:
Improves sleep quality
Reduces stress and anxiety
Boosts creativity and mental clarity
Supports cardiovascular health
Aids digestion and blood sugar regulation
Encourages mindfulness and presence
Promotes joint health and mobility
4. Yoga: One Session a Week Can Change Everything
Something I’ve done on and off—but always feel better when I stick with—is yoga or deep stretching in a heated environment at least once a week. When it’s part of my routine, I feel more balanced, more mobile, and more in tune with my body.
Yoga challenges both the body and the mind. It helps me detox, reset, and recover in a way that strength training and cardio don’t. I usually aim for a session midweek or on Sundays. And to be honest, this is as much a reminder to myself as it is to you.
The science-backed benefits of weekly yoga:
Reduces stress and cortisol levels
Improves sleep quality
Builds strength and flexibility
Enhances joint mobility
Supports heart health
Improves posture and body awareness
Strengthens immune function
Aids in recovery and injury prevention
Even once a week can make a noticeable difference. It’s not about being perfect—it’s about showing up.
Disclaimer: These tools are simply options, and what works for one person may not work for everyone. I neither encourage nor discourage their use. Ultimately, the decision of how to use this information rests with you. The information provided regarding the use of supplements is for educational purposes only and should not be construed as medical advice. It is crucial to consult with a qualified healthcare professional before starting any new supplement regimen, particularly if you have pre-existing medical conditions, are pregnant or nursing, or are taking medications. Supplements have the potential to interact with medications or cause adverse effects in certain individuals. Furthermore, the efficacy and safety of supplements can vary based on factors such as dosage, formulation, and individual response. Supplements should be approached with caution and should not be viewed as a substitute for proper medical diagnosis, treatment, or management of health conditions. Statements regarding specific supplements have not been evaluated by the Food and Drug Administration and are not intended to diagnose, treat, cure, or prevent any disease. Always adhere to the instructions provided by the manufacturer and consult a healthcare professional if you have any questions or concerns.
