A&B #101

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🙏  Support:This week's newsletter was made possible by The Tonic.The Tonic is a free weekly newsletter that improves the lives of its readers through thoughtful lessons, challenges, and journaling prompts. Stay informed, entertained, and inspired...for free.Sign up for FREE here!

👋 Hey everyone,

Here are a few popular posts you may have missed:

• The world's 50 most beautiful libraries.

• 7 Books worth your time (with a summary of each).

• 10 FREE valuable websites every reader should know about.

• 23 Sentences about reading more valuable than a $799-speed reading course.

PS: Are you an author or publisher looking to promote your non-fiction book on social media?

Reply to this email with a link to your book and I'll respond if I feel it's a good fit!

📚 Book Summary:

This week's book is The Little Black Book of Workout Motivation by Michael Matthews.This short book contains practical scientific research, compelling stories, and proven tactics that will motivate you to hit the gym and start working out. Here are a few short lessons from the book:1) How To Increase Your Motivation To WorkoutGrab a piece of paper and answer these questions: Why do you want to get in better shape? Then keep asking yourself "Why does that matter?" 3-5x more times until you discover your true reason for why you care about working out. Once you're clear on your purpose, you'll find yourself a lot more motivated to hit the gym.Here's Michael's WHY: Why do you care about fitness?  "To look and feel good and be healthy."   Why does that matter?  "Life is just better when you're happy with what you see in the mirror, when you feel energetic and healthy."   Why does that matter?  "I want to do a lot of things well in life and taking good care of my body will make all of the easier to do."  Now go and find your why. 2) How To Workout 91% Of The TimeA University in the UK ran an exercise study on 248 adults. They split them into three groups: Group 1: People were asked to read a few paragraphs from a random novel before working out. Group 2: People were asked to read about the benefits of exercise. Group 3: People were asked to formulate an exact exercise plan.Two weeks later, here were the results: Group 1: 38% of people exercised at least once per week. Group 2: 35% of people exercised at least once per week. Group 3: 91% of people exercised at least once per week.That's right–91% of people in group 3 exercised. Here's the formula they used: "I will partake in at least 20 minutes of vigorous exercise on [DAY] at [TIME OF DAY] at [PLACE].Fill this formula out for yourself and your chances of working out will skyrocket.3) You Already Know What To DoHere's a cold hard truth: Most people already know how to get into better shape, but they are their own biggest obstacle.You know that you need to: Stop eating too many sweets and fast food. Stop drinking too much alcohol. Stop spending so much time playing games or watching TV. Start eating more fruits and vegetables. Start lifting weights multiple times a week. Start doing cardio multiple times a week.Do that and you'll be stronger and healthier than 90% of people.There's only one question: Will you start working out someday or will you start working out TODAY?

✅ Actionable Advice:

1) Find your WHY for working out:

• Answer this question: "Why do I want to work out more?"

  • Then continue the process of asking "why?" until something clicks and you find the true purpose for why you care about getting in better shape.

2) Fill out this workout formula: 

• "I will partake in at least 20 minutes of vigorous exercise on [DAY] at [TIME OF DAY] at [PLACE].

  • Ex: I will work out on Sunday at 3PM at my YMCA. 

 3) You already know what to do:

• Now go do it. 

🎧  Podcast Update:

No new pod but here are 3 awesome podcast threads:

• 20 Joe Rogan podcasts worth listening to.

• 20 Naval Ravikant podcasts worth listening to.

• 20 Podcasts that will make you happier, healthier, and wealthier.

📖  Reading Lesson:My best reading tips in 1 tweet:-Read 2-3 books at a time-Read for application, not memorization-Read what you love until you love to read-Never force yourself to finish a boring book-The best time to read is early AM or late PM-Leave your phone in another room before reading(share)

⭐️  Weekly Quote:Exercising for 60 minutes is 4% of your day.Writing for 45 minutes is 3% of your day.Reading for 30 minutes is 2% of your day.Meditating for 15 minutes is 1% of your day.It doesn’t take much to get a little better every day.(source)

Thank you for your support everyone, I'll see you next Sunday!Read on,Alex W.