The Reverse Bucket-list, Want Less and Appreciate More, Squat Like a Sensei, Practice Calmness
Hi Folks! Connor and Nick here from Healthy Living With Nick and Connor. Thanks again for being on our email list, it means a lot, and we are excited to share our weekly email with you. We hope you enjoy it! Here is what we hope you take away from this one:
1. Want less, appreciate more and be happier.
2. Protect your body and squat like a Sensei.
3. Calmness is the underrated fruit born of both understanding and practice.
Starter Mindset Tip: Want Less and Appreciate More
The idea for the reverse bucket-list stems from the concept of shifting focus from future aspirations to an appreciation of what you have and what you’ve accomplished. It comes from the professor, author, and happiness researcher, Arthur C Brooks. He points out that happiness or satisfaction is in a large part the ratio of our haves to our wants. In other words, if we get something we want, adding to our haves, we are happy. But this is only temporary, at best. He suggests that a better way to improve our happiness is instead to decrease our wants; which is the much longer lasting approach. The reverse bucket-list is the practice of going through a list of all our aspirations and wants and eliminating those that weigh us down. It is still important to have goals and reward yourself, but take a look at how much these things have gained control over you. This practice will allow you to live with intention but not attachment, and appreciate more of what you already have.
Health Recipe: Squat Like a Sensei
Timing: 1-15 minutes. Whatever you can make happen!
Level of Difficulty: Easy – Medium depending on how long you hold
Serving Size: Start with a short amount of time to create a consistent habit to fit it in most days
Spice Level: Medium spice, enjoy the heat
INGREDIENTS
Just you hanging out in a squat
REASONING AND BENEFITS
Fitness is always a balance between strength, stamina, and flexibility, among other things. In today’s age of less natural movement and more sitting, we are at risk of tightness and losing strength in our lower extremities. And if you are someone who works out, then tightness of the lower extremities can lead to other problems, such as tightness in our psoas and hip abductor muscles. Over time, these things can start slowly wearing out the joints of our lower extremities. A big part of staying active and healthy into older age comes down to joint health. Start investing in yourself by protecting the health of your ankles, knees, hips and pelvis with the deep squat. “The squat is one of the rare positions that allows you to practice several normal ranges: hip flexion and external rotation, knee flexion, and ankle dorsiflexion.” (Starrett, p. 193) Sitting in a deep squat allows for simultaneous stretching and strengthening of the lower extremities and pelvis muscles in a very natural way that will help you reverse the effects of unbalanced muscles.
INSTRUCTIONS
Sit down as deeply as you can in a squat position, keeping your heels on the floor. Use a doorknob to help if needed. Or practice by squatting down into a chair, standing up, and repeating.
Use your elbows to keep your knees apart.
Sit in this position for as long as feels comfortable.
Begin using your upper extremities for other things, keeping your knees wide by using the muscles in your legs.
Try to implement squats in different ways in your day. Eat a snack in the deep squat, read the paper, read to your kids, get your family members to join you and have a conversation.
Extend how long you sit in the deep squat position.
PRO TIP: Make this a routine by learning to enjoy the position and incorporating it into your daily life.
* Be aware that when you start this practice, getting up out of the squat can make you a little dizzy, so use help as needed, and when beginning keep it short. Make sure to maintain proper steady breathing to avoid dizziness.
** Getting used to this position will also enhance your squats at the gym by allowing you to lift weights through the full range of motion, squatting more deeply, with more stability to get more out of your workout.
*** Work your way up to master level status by practicing squatting with one leg at a time. Start by squatting on one leg down on to a chair before repeating again.
Dessert Quote:
“Calmness of mind is one of the beautiful jewels of wisdom. It is the result of long and patient effort in self-control. Its presence is an indication of ripened experience and of a more than ordinary knowledge of the laws and operations of thought.” ― James Allen
Sources:
Learn more about the benefits of squatting:
Starrett, K., & Starrett, J. (2023). Built to move: The Ten Essential Habits to Help You Move Freely and Live Fully. National Geographic Books.
