Newsletter · July 10 2022 ·

Hello all,

Welcome to the latest edition of The Vitality Newsletter. This week I want to highlight the importance of reading. According to the Pew Research Center, the average adult American reads 12 books a year, with half of Americans reading four or less. Twelve books a year equals out to about 15 minutes per day. While this doesn’t seem like much, considering that the average American spends about 3 hours per day watching television and another 2.5 hours on social media. Limiting our screen time and cultivating a reading habit is more critical now than ever. Not only does reading enhance your knowledge, but it also acts as a powerful mindfulness practice. Amidst the chaos of everyday life, reading narrows your focus and concentration to one thing and keeps you in the present, which helps you relax. Reading can boost your memory, vocabulary, imagination, comprehension, and creativity, acting as a workout for your brain. Integrating ideas and information gathered from the books you read allows you to take on the world with a new and more informed perspective. Whether it’s fiction or nonfiction, horror or fantasy, comic book or novel, there is always knowledge to be gained within the pages of a book. So ask yourself whether you are getting at least 15 minutes of reading a day. 

Movement 

5 Keys to Sticking With Your Exercise Program

  • Make it simple (it should be something you can execute on your own or with minimal guidance)
  • Make it fun (it should be enjoyable to some degree)
  • Make it versatile (it should be flexible in frequency, duration, time, and type)
  • Make it personalized (it should be specific to you, your goals, and your fitness level)
  • Make it rewarding (it should be an appropriate reward that keeps you coming back)

Now go make it happen!

Nutrition

My 5 Favorite Nuts 

  • Almonds
  • Walnuts
  • Pistachios 
  • Peanuts 
  • Cashews

Nuts are a great source of nutrients like protein, fat, fiber, vitamins, and minerals. 

Recovery

Active Recovery 

  • What: Movement is one of the best ways to promote recovery. 
  • Why: Light movement facilitates blood flow and circulation (helping bring nutrients to the tissues and brain), it helps remove chemical waste, and reduces soreness. Active recovery can be more beneficial than inactivity, resting completely, or sitting.
  • How: Going for a walk, taking a light bike ride, hitting a light swim, or doing some restorative yoga or stretching.
  • When: The day or days after a harder training session, when you have high-stress levels or low energy.

Lifestyle 

How to Start or Enhance your Reading Practice

  • Find books you are interested in (start a list)
  • Carve out uninterrupted time 
  • Start with small chunks (audiobooks can be a great place to start)
  • Stay consistent (one page a day is better than none)
  • Start a book club or discuss what you are reading with friends and family  
  • Always keep a book close 
  • Insert reading into unwanted screen times (replace some TV or social media time with reading) 
  • Eliminate distractions while reading 
  • Establish a daily reading target or monthly book goal
  • Keep a reading journal 

“Reading is a gateway skill that makes all other learning possible.” – Barack Obama

Book Recommendation

Stillness Is Key by Ryan Holiday 

Podcast Recommendation

The Rich Roll Podcast

Things I’m Trying

Screen Breaks: Lately, I have been trying to do mini screen detoxes throughout my day and week. Going for walks, journaling, and doing various chores without screens being involved. It helps clear my mind while limiting the amount and type of information I consume on a day-to-day basis. I’ve always tried to limit my screen time, but this is more about what I do with that free time. Try a phone-less evening or no television at dinner.

Kyle’s Quote Of The Week

“Consistency starts with showing up one time.” 

Book Recommendation

Stillness Is Key by Ryan Holiday 

Podcast Recommendation

The Rich Roll Podcast

Things I’m Trying

Stillness Is Key by Ryan Holiday 

Podcast Recommendation

The Rich Roll Podcast

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