Here’s what we talked about this week. If you aren’t receiving your THIS FIVE MINUTES each weekday, be sure to sign up!
THIS FIVE MINUTES | BE FIT
THE FOREARM PLANK is a great exercise for your abs. Added benefits: You’ll also build strength in your shoulders, chest, upper back, and thighs. Here’s how to begin:
• Start on the floor in tabletop position on all fours with hands stacked directly under shoulders, knees bent and stacked directly under hips.
• Step one leg back at a time onto your toes to come into a high plank on palms, actively squeezing glutes and heels together.
• Lower one elbow at a time to come into a plank on forearms, with forearms directly under shoulders. Your forearms and hands should be parallel. Maintain a neutral neck position, keeping your back flat and ankles flexed at 90-degree angles. Actively draw your navel in to your spine. Don’t allow your hips to drop, as this will strain the lower back.
• Hold for 15 to 30 seconds. Repeat for 2 to 4 sets. As you build strength, increase time to 1 minute or more.
THIS FIVE MINUTES | BE WELL
Express how good you feel without words. Today is WORLD EMOJI DAY!
Emoji, a Japanese expression, roughly means “picture word” and was developed in 1990 by Shigetaka Kurita. While working for NTT Docomo, a Japanese telecom company, Kurita design these picture words as a feature on their pagers to make them more appealing to teens.
Every year new emojis are created. Check out emojipedia.org to find new emoji across all platforms and operating systems. There are over 1800 emojis covering much more than just emotions.
Have fun using them and making your friends smile!
THIS FIVE MINUTES | BE MINDFUL
Let go of the ILLUSION OF CONTROL!
We all have issues with control, and some more than others. When we can’t control situations, we often feel overwhelmed, angry or depressed.
When we want to control something, often what is happening is that we are actually afraid of change. We are creatures of habit, so when things change, it can be alarming and potentially scary.
Mindfulness is a tool we can use when letting go of control; it is about being present in this moment. A big component of mindfulness is acceptance and understanding that there is much we cannot control over in our lives. We accept what is happening in this moment as the truth and learn to adapt based on what happens next. Try repeating this phrase several times a day: I control what I can, wisely. I do not have the power to control or change others.
Once we accept that we don’t get to control everything/everyone, we feel much happier in our lives.
THIS FIVE MINUTES | BE WINNING
“Winning is great, sure, but if you are really going to do something in life, the secret is learning how to lose. Nobody goes undefeated all the time. If you can pick up after a crushing defeat, and go on to win again, you are going to be a champion someday.” – Wilma Rudolph, Olympic Champion, nicknamed The Tennessee Tornado
Impressive/interesting facts about Wilma Rudolph:
• Born in 1940, she was a sickly child who had to wear a brace on her left leg.
• In 1956, she competed in the Summer Olympic Games, having overcome her disabilities.
• In 1960, she became the first American woman to win three gold medals in track and field at a single Olympics.
• In 1983, she was inducted into the U.S. Olympic Hall of Fame.
• In 1995, she was inducted into the National Women’s Hall of Fame in 1994.
• In 1999, ESPN ranked her as the 41st greatest athlete of the 20th century.
Do you look to others for inspiration? Wilma Rudolph is a great choice!
THIS FIVE MINUTES | BE HAPPY
Forty-nine years ago today, humans walked on the moon! Take a moment to gaze at the moon this evening and contemplate what NASA calls “the single greatest technological achievement of all time.”
On July 20, 1969—as watched by millions on live television–Apollo 11 landed Neil Armstrong and Buzz Aldrin on the moon. Six hours later, Armstrong stepped onto the lunar surface, famously saying, “One small step for a man, one giant leap for mankind.” The two astronauts spent two and a half hours outside the spacecraft, collecting 47.5 pounds of lunar material to bring back to Earth.
This evening, the moon will be in a waxing gibbous phase, meaning it is more than 50% illuminated but not yet a full moon. It will rise in the east in mid-afternoon and will be visible high in the eastern sky at sunset.
Take this moment to be happy for all the good things you and other humans accomplish!
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– These 5 Minutes are Up. Onward You Go!