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| Date: Mon, 20 Mar 2023 10:06:35 +0000 (UTC) | |
| From: Arnold Schwarzenegger <[email protected]> | |
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| Subject: Monday motivation from Arnold | |
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| =E2=80=8B | |
| =E2=80=8B | |
| =E2=80=8B | |
| =E2=80=8B | |
| Welcome to the positive corner of wellness. Here=E2=80=99s a daily digest | |
| designed to make you healthier in less than 5 minutes. If you | |
| were forwarded this message, you can get the free daily email | |
| here. ( | |
| https://click.convertkit-mail4.com/n4uvpd4z8kuvh8nggeni0/wnh2hghw9oxdrkt7/a= | |
| HR0cHM6Ly9zY2h3YXJ6ZW5lZ2dlci5jay5wYWdlLzA5NDNjYTVlMTM=3D | |
| )=E2=80=8B | |
| ---------------------- | |
| Today=E2=80=99s Health Upgrade | |
| ---------------------- | |
| * Arnold=E2=80=99s Monday motivation | |
| * The takeout diet | |
| * Workout of the week | |
| ----------------------------- | |
| Monday Motivation With Arnold | |
| ----------------------------- | |
| Years ago, before I was the Arnold you know now, I ran into Henry | |
| Kissinger (former Secretary of State, National Security Advisor, | |
| and Nobel Peace Prize winner). He was probably like I am for many | |
| of you =E2=80=94 someone I saw on TV all the time. I read whatever he | |
| wrote, and I was blown away by his intelligence. It was a big | |
| deal for me, so I had to use my opportunity to ask him a | |
| question. | |
| =E2=80=9CHow are you so calm and collected in all of your interviews?=E2=80= | |
| =9D | |
| He gave me advice I=E2=80=99d never forget. =E2=80=9CArnold, the trick is, = | |
| I | |
| start out by asking the interviewer questions. I show that I=E2=80=99m | |
| curious about them and want to know about their life. It throws | |
| them off wanting to interrogate me and it also puts my mind at | |
| ease since now it isn=E2=80=99t an interview where I=E2=80=99m waiting nerv= | |
| ously | |
| for the first question; it=E2=80=99s just a regular conversation.=E2=80=9D | |
| Last week I talked about listening to people because sometimes | |
| they need to be heard. This week, I want you to try to go a step | |
| further: be curious about people. You never know what you=E2=80=99ll | |
| learn. | |
| As a bonus, when you go on the offensive and start asking other | |
| people questions, you=E2=80=99ll find it eases any anxiety you might have | |
| about conversation or even a job interview. It=E2=80=99s a skill that | |
| will help you in all aspects of your life. I=E2=80=99ve been lucky to | |
| meet almost all of my heroes =E2=80=94 from Nelson Mandela to Mikhail | |
| Gorbachev =E2=80=94 and one thing they have in common is never-ending | |
| curiosity. They=E2=80=99re always hungry for more information. | |
| A few years after my conversation with Kissinger, I had a big | |
| interview: I was sitting down with Barbara Walters for the first | |
| time. While we were getting settled, I said, =E2=80=9CWho is one of your | |
| favorite interviews?=E2=80=9D | |
| Barbara lit up, and she told me that Henry Kissinger was a | |
| fantastic interview. She went on and on about how he always | |
| wanted to know everything about her, and we both relaxed more as | |
| we laughed about it. I couldn=E2=80=99t help but start the interview with | |
| a smile; the only reason we were talking about Kissinger was that | |
| I=E2=80=99d started out by using what I=E2=80=99d learned from him. I=E2=80= | |
| =99d become | |
| the questioner. | |
| Spend this week being as curious as you can, and tell me how it | |
| works out for you. Stay hungry. | |
| ---------------- | |
| The takeout diet | |
| ---------------- | |
| We don=E2=80=99t need to tell you that 2020 changed a lot of things. But | |
| a subtle shift in how we eat is impacting our health. | |
| People are ordering more takeout and drive-through meals than | |
| ever. Delivery is up more than 5 percent, and drive-through is up | |
| 13 percent, according to the National Restaurant Association. And | |
| the data suggests these eating habits have a cost. | |
| Eating one meal away from home per week translates to adding | |
| roughly two extra pounds each year, according to USDA research. | |
| This doesn=E2=80=99t mean you have to avoid restaurants. But it does mean | |
| a little bit of strategy can make a big difference. One study | |
| found that participants who were given nutrition strategies lost | |
| 4 pounds despite not eating takeout less often. | |
| The ability to take the stress out of eating ( | |
| https://click.convertkit-mail4.com/n4uvpd4z8kuvh8nggeni0/reh8hoh095wpq7s2/a= | |
| HR0cHM6Ly93d3cuYW1hem9uLmNvbS9Zb3UtQ2FudC1TY3Jldy1UaGlzLVVwL2RwLzAwNjMyMzA1= | |
| NzcvcmVmPXRtbV9ocmRfc3dhdGNoXzA_X2VuY29kaW5nPVVURjgmcWlkPSZzcj0=3D | |
| ) =E2=80=94 and not avoid everything you love =E2=80=94 can be a life-chang= | |
| ing | |
| decision that makes it easier to stick to your plan. | |
| Here are a few things that can help: | |
| * Don=E2=80=99t skip meals when you have takeout. Some people try to | |
| =E2=80=9Csave room=E2=80=9D for delivery, but that just leaves you hungrier= | |
| and | |
| more likely to eat more than you normally would. | |
| * Order all dressings and marinades on the side and only use | |
| half. (they are often where most hidden calories get inflated). | |
| * Ask for =C2=BC the oil (it's easy in today's apps, you won=E2=80=99t noti= | |
| ce | |
| a difference in taste, and it can save you hundreds of calories) | |
| * Eat protein first in the meal | |
| * Take your time enjoying your meal. Your body takes | |
| approximately 20 minutes to process the food you eat. Oftentimes, | |
| you keep eating not because you=E2=80=99re hungry but simply because you | |
| eat too fat. | |
| Add it all up, and you don=E2=80=99t have to lose your mind or feel | |
| guilty after every takeout order. | |
| ------------------- | |
| Workout of the Week | |
| ------------------- | |
| Your body does NOT need weights to change; it requires | |
| resistance. When machines, dumbbells, and barbells are not | |
| available (or unwanted), your body weight can be used to create | |
| an amazingly effective workout that builds muscle. | |
| As we previously shared, research suggests ( | |
| https://click.convertkit-mail4.com/n4uvpd4z8kuvh8nggeni0/8ghqhohle5q8gxik/a= | |
| HR0cHM6Ly9wdWJtZWQubmNiaS5ubG0ubmloLmdvdi8yNTg1MzkxNC8=3D | |
| ) that intensity =E2=80=94 not the amount of weight you use =E2=80=94 drive= | |
| s | |
| muscle growth. In other words, you can use heavier or lighter | |
| weights as long as you push yourself near the point of failure. | |
| To find the sweet spot with bodyweight exercises, try supersets, | |
| giant sets, and circuits to add more volume and use | |
| =E2=80=9Cself-limiting=E2=80=9D exercises. Self-limiting movements =E2=80= | |
| =94 like | |
| push-ups and inverted rows =E2=80=94 reduce your injury risk because when | |
| you can no longer complete any reps, you simply stop moving | |
| (without the fear of a barbell crushing you). | |
| Here=E2=80=99s an example of a bodyweight, muscle-building workout that | |
| will prioritize intensity, focus on self-limiting exercises, and | |
| move at a pace where you will exhaust your muscle and force them | |
| to grow. | |
| How to do it: Perform this workout as a giant set, meaning you=E2=80=99ll | |
| do one exercise after another, resting as little as possible | |
| between exercises. After you complete all the movements, rest for | |
| 3 minutes, and then repeat another 2 to 4 times. | |
| 1A. Inverted row: AMAP (=E2=80=9Cas many reps as possible,=E2=80=9D until y= | |
| ou | |
| can=E2=80=99t do them correctly) | |
| 1B. Inverted row hold: 10 seconds (on your last rep of inverted | |
| rows, pull your chest to the bar, and squeeze your shoulder | |
| blades together, holding as long as possible) | |
| 1C. Pushups: AMAP | |
| 1D. Plank: 10 seconds (on your last rep of pushups, hold your | |
| body in the plank position, pushing down through your palms, | |
| creating tension in your arms, chest, and abs) | |
| 1E. Alternating reverse lunges: 10-20 reps | |
| 1F. Bodyweight squats: AMAP | |
| 1G. Squat hold: 10 seconds (on your last rep of squats, lower | |
| your body and hold the bottom of the squat for 10 seconds) | |
| 1H. Glute-hamstring walkouts: ( | |
| https://click.convertkit-mail4.com/n4uvpd4z8kuvh8nggeni0/l2hehmh35k6poot6/a= | |
| HR0cHM6Ly93d3cueW91dHViZS5jb20vd2F0Y2g_dj0wQVdkLVVQTGFDZw=3D=3D | |
| ) 60 seconds | |
| Give it a try, and let us know how it goes! | |
| =E2=80=94 | |
| Lift your friends up, get a personalized, signed copy of my | |
| Encyclopedia of Bodybuilding | |
| Help me with my fitness crusade and recruit new members. Share | |
| your referral link and if 2 people sign up for The Pump Daily, | |
| you=E2=80=99ll be entered to win a personalized, signed copy of my | |
| Encyclopedia of Bodybuilding. Five winners will be selected. | |
| Text or email this link to your friends to enter. | |
| https://sparklp.co/b630d72a/ ( | |
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| ) | |
| facebook ( | |
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| ) | |
| twitter ( | |
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| ) | |
| whatsapp ( | |
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| ) | |
| PS: You have referred 0 people so far | |
| Publisher: Arnold Schwarzenegger ( | |
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| )=E2=80=8B | |
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| =A0=E2=80=8C=C2=A0=E2=80=8C=C2=A0=E2=80=8C=C2=A0=E2=80=8C=C2=A0=E2=80=8C=C2= | |
| =A0=E2=80=8C=C2=A0=E2=80=8C=C2=A0=E2=80=8C=C2=A0=E2=80=8C=C2=A0=E2=80=8C=C2= | |
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| =A0=E2=80=8C=C2=A0=E2=80=8C=C2=A0=E2=80=8C=C2=A0=E2=80=8C=C2=A0=E2=80=8C=C2= | |
| =A0=E2=80=8C=C2=A0=E2=80=8C=C2=A0=E2=80=8C=C2=A0=E2=80=8C=C2=A0=E2=80=8C=C2= | |
| =A0=E2=80=8C=C2=A0=E2=80=8C=C2=A0=E2=80=8C=C2=A0=E2=80=8C=C2=A0=E2=80=8C=C2= | |
| =A0=E2=80=8C=C2=A0=E2=80=8C=C2=A0=E2=80=8C=C2=A0=E2=80=8C=C2=A0=E2=80=8C=C2= | |
| =A0=E2=80=8C=C2=A0=E2=80=8C=C2=A0=E2=80=8C=C2=A0=E2=80=8C=C2=A0=E2=80=8C=C2= | |
| =A0=E2=80=8C=C2=A0=E2=80=8C=C2=A0=E2=80=8C=C2=A0=E2=80=8C=C2=A0=E2=80=8C=C2= | |
| =A0=E2=80=8C=C2=A0=E2=80=8C=C2=A0=E2=80=8C=C2=A0=E2=80=8C=C2=A0=E2=80=8C=C2= | |
| =A0=E2=80=8C=C2=A0=E2=80=8C=C2=A0=E2=80=8C=C2=A0=E2=80=8C=C2=A0=E2=80=8C=C2= | |
| =A0=E2=80=8C=C2=A0=E2=80=8C=C2=A0=E2=80=8C=C2=A0=E2=80=8C=C2=A0=E2=80=8C=C2= | |
| =A0=E2=80=8C=C2=A0=E2=80=8C=C2=A0=E2=80=8C=C2=A0=E2=80=8C=C2=A0=E2=80=8C=C2= | |
| =A0=E2=80=8C=C2=A0=E2=80=8C=C2=A0=E2=80=8C=C2=A0=E2=80=8C=C2=A0=E2=80=8C=C2= | |
| =A0=E2=80=8C=C2=A0=E2=80=8C=C2=A0=E2=80=8C=C2=A0=E2=80=8C=C2=A0=E2=80=8C=C2= | |
| =A0=E2=80=8C=C2=A0=E2=80=8C=C2=A0=E2=80=8C=C2=A0=E2=80=8C=C2=A0=E2=80=8C=C2= | |
| =A0=E2=80=8C=C2=A0=E2=80=8C=C2=A0=E2=80=8C=C2=A0=E2=80=8C=C2=A0=E2=80=8C=C2= | |
| =A0=E2=80=8C=C2=A0=E2=80=8C=C2=A0=E2=80=8C=C2=A0=E2=80=8C=C2=A0=E2=80=8C=C2= | |
| =A0=E2=80=8C=C2=A0=E2=80=8C=C2=A0=E2=80=8C=C2=A0=E2=80=8C=C2=A0=E2=80=8C=C2= | |
| =A0=E2=80=8C=C2=A0=E2=80=8C=C2=A0=E2=80=8C=C2=A0=E2=80=8C=C2=A0=E2=80=8C=C2= | |
| =A0=E2=80=8C=C2=A0=E2=80=8C=C2=A0=E2=80=8C=C2=A0=E2=80=8C=C2=A0=E2=80=8C=C2= | |
| =A0=E2=80=8C=C2=A0=E2=80=8C=C2=A0=E2=80=8C=C2=A0=E2=80=8C=C2=A0=E2=80=8C=C2= | |
| =A0=E2=80=8C=C2=A0=E2=80=8C=C2=A0=E2=80=8C=C2=A0=E2=80=8C=C2=A0=E2=80=8C=C2= | |
| =A0=E2=80=8C=C2=A0=E2=80=8C=C2=A0=E2=80=8C=C2=A0=E2=80=8C=C2=A0=E2=80=8C=C2= | |
| =A0=E2=80=8C=C2=A0=E2=80=8C=C2=A0=E2=80=8C=C2=A0=E2=80=8C=C2=A0=E2=80=8C=C2= | |
| =A0=E2=80=8C=C2=A0=E2=80=8C=C2=A0=E2=80=8C=C2=A0=E2=80=8C=C2=A0=E2=80=8C=C2= | |
| =A0=E2=80=8C=C2=A0=E2=80=8C=C2=A0=E2=80=8C=C2=A0=E2=80=8C=C2=A0=E2=80=8C=C2= | |
| =A0=E2=80=8C=C2=A0=E2=80=8C=C2=A0=E2=80=8C=C2=A0=E2=80=8C=C2=A0=E2=80=8C=C2= | |
| =A0=E2=80=8C=C2=A0=E2=80=8C=C2=A0=E2=80=8C=C2=A0=E2=80=8C=C2=A0=E2=80=8C=C2= | |
| =A0=E2=80=8C=C2=A0=E2=80=8C=C2=A0=E2=80=8C=C2=A0=E2=80=8C=C2=A0=E2=80=8C=C2= | |
| =A0=E2=80=8C=C2=A0=E2=80=8C=C2=A0=E2=80=8C=C2=A0=E2=80=8C=C2=A0=E2=80=8C=C2= | |
| =A0=E2=80=8C=C2=A0=E2=80=8C=C2=A0=E2=80=8C=C2=A0=E2=80=8C=C2=A0=E2=80=8C=C2= | |
| =A0=E2=80=8C=C2=A0=E2=80=8C=C2=A0=E2=80=8C=C2=A0=E2=80=8C=C2=A0=E2=80=8C=C2= | |
| =A0=E2=80=8C=C2=A0=E2=80=8C=C2=A0=E2=80=8C=C2=A0=E2=80=8C=C2=A0=E2=80=8C=C2= | |
| =A0=E2=80=8C=C2=A0=E2=80=8C=C2=A0=E2=80=8C=C2=A0=E2=80=8C=C2=A0=E2=80=8C=C2= | |
| =A0=E2=80=8C=C2=A0=E2=80=8C=C2=A0=E2=80=8C=C2=A0=E2=80=8C=C2=A0=E2=80=8C=C2= | |
| =A0=E2=80=8C=C2=A0=E2=80=8C=C2=A0=E2=80=8C=C2=A0=E2=80=8C=C2=A0=E2=80=8C=C2= | |
| =A0=E2=80=8C=C2=A0=E2=80=8C=C2=A0=E2=80=8C=C2=A0=E2=80=8C=C2=A0=E2=80=8C=C2= | |
| =A0=E2=80=8C=C2=A0=E2=80=8C=C2=A0=E2=80=8C=C2=A0=E2=80=8C=C2=A0=E2=80=8C=C2= | |
| =A0=E2=80=8C=C2=A0=E2=80=8C=C2=A0=E2=80=8C=C2=A0=E2=80=8C=C2=A0=E2=80=8C=C2= | |
| =A0=E2=80=8C=C2=A0=E2=80=8C=C2=A0=E2=80=8C=C2=A0=E2=80=8C=C2=A0=E2=80=8C=C2= | |
| =A0=E2=80=8C=C2=A0=E2=80=8C=C2=A0=E2=80=8C=C2=A0=E2=80=8C=C2=A0=E2=80=8C=C2= | |
| =A0=E2=80=8C=C2=A0=E2=80=8C=C2=A0=E2=80=8C=C2=A0=E2=80=8C=C2=A0=E2=80=8C | |
| </span> | |
| </div> | |
| <div style=3D"background-color:#ffffff"><table role=3D"presentation" cellpa= | |
| dding=3D"0" cellspacing=3D"0" class=3D"email" style=3D"border-collapse:sepa= | |
| rate;mso-table-lspace:0pt;mso-table-rspace:0pt;background-color:#ffffff;wid= | |
| th:100%" bgcolor=3D"#ffffff"><tbody><tr> | |
| <td style=3D"vertical-align:top"><div class=3D"email-container full" style= | |
| =3D"margin:0 auto;padding:30px 0;padding-left:0;padding-right:0;max-width:1= | |
| 00%;padding-top:30px;padding-left:0;padding-bottom:30px;padding-right:0;mar= | |
| gin:0 auto;max-width:100%"> | |
| <div class=3D"email-header" style=3D"height:40px !important;margin-top:-50p= | |
| x !important"> | |
| <p style=3D"margin:1em 0;font-size:18px;line-height:1.5em;font-family:Georg= | |
| ia,Times,'Times New Roman',serif;color:#000000;font-size:16px;line-height:1= | |
| .5;display:none !important;text-align:center">=E2=80=8B</p> | |
| <table width=3D"100%" border=3D"0" cellspacing=3D"0" cellpadding=3D"0" styl= | |
| e=3D"border-collapse:separate;mso-table-lspace:0pt;mso-table-rspace:0pt;tab= | |
| le-layout:fixed" class=3D"email-image"><tbody><tr><td align=3D"center" styl= | |
| e=3D"vertical-align:top"><figure style=3D"margin:1em 0;display:block;margin= | |
| :12px 0;max-width:100%;width:450px"><div style=3D"display:block;max-width:4= | |
| 50px"><img src=3D"https://embed.filekitcdn.com/e/3VFjqsbMRrzoeb4zD9fsDP/9V4= | |
| r3HrQvW5rs4XiQ4chCD?w=3D800&fit=3Dmax" width=3D"450" style=3D"border:0 = | |
| none;display:block;height:auto;line-height:100%;outline:none;-webkit-text-d= | |
| ecoration:none;text-decoration:none;max-width:100%;width:450px;max-width:10= | |
| 0%;border-radius:4px"></div> | |
| <figcaption style=3D"margin-top:0.4em;font-size:0.8em;text-align:center;dis= | |
| play:none">=E2=80=8B</figcaption></figure></td></tr></tbody></table> | |
| <p style=3D"margin:1em 0;font-size:18px;line-height:1.5em;font-family:Georg= | |
| ia,Times,'Times New Roman',serif;color:#000000;font-size:16px;line-height:1= | |
| .5;display:none !important">=E2=80=8B</p> | |
| </div> | |
| <!--[if mso]><center><table cellpadding=3D"0" cellspacing=3D"0" align=3D"ce= | |
| nter" style=3D"" width=3D"600" bgcolor=3D"#ffffff"><tr><td><![endif]--><div= | |
| style=3D"background-color:#ffffff;border-radius:4px;overflow:hidden;max-wi= | |
| dth:600;margin:0px auto"><table bgcolor=3D"#ffffff" cellpadding=3D"0" cells= | |
| pacing=3D"0" width=3D"100%" style=3D"border-collapse:separate;mso-table-lsp= | |
| ace:0pt;mso-table-rspace:0pt;table-layout:fixed"><tbody><tr><td style=3D"ve= | |
| rtical-align:top;padding:20px"> | |
| <div class=3D"email-body" style=3D"background-color:#ffffff"> | |
| <div class=3D"email-content"><div class=3D"spaced-contents"> | |
| <p style=3D"margin:1em 0;font-size:18px;line-height:1.5em;font-family:Georg= | |
| ia,Times,'Times New Roman',serif;color:#000000;font-size:16px;line-height:1= | |
| .5">=E2=80=8B</p> | |
| <p style=3D"margin:1em 0;font-size:18px;line-height:1.5em;font-family:Georg= | |
| ia,Times,'Times New Roman',serif;color:#000000;font-size:16px;line-height:1= | |
| .5">Welcome to the positive corner of wellness. Here=E2=80=99s a daily dige= | |
| st designed to make you healthier in less than 5 minutes. If you were forwa= | |
| rded this message, you can get <a href=3D"https://click.convertkit-mail4.co= | |
| m/n4uvpd4z8kuvh8nggeni0/wnh2hghw9oxdrkt7/aHR0cHM6Ly9zY2h3YXJ6ZW5lZ2dlci5jay= | |
| 5wYWdlLzA5NDNjYTVlMTM=3D" target=3D"_blank" rel=3D"noopener noreferrer" sty= | |
| le=3D"color:#9d1313" url-id=3D"1530965546">the free daily email here.</a>= | |
| =E2=80=8B</p> | |
| <h2 style=3D"font-weight:bold;font-style:normal;font-size:1em;margin:0;font= | |
| -size:1.5em;margin:1em 0;font-family:Arial,-apple-system,BlinkMacSystemFont= | |
| ,'Segoe UI',Roboto,Oxygen-Sans,Ubuntu,Cantarell,'Helvetica Neue',sans-serif= | |
| ;color:#000000;line-height:1"><strong>Today=E2=80=99s Health Upgrade</stron= | |
| g></h2> | |
| <ul class=3D"unordered_list" style=3D"margin:1em 0;margin-left:1em;padding:= | |
| 0;font-size:18px;line-height:1.5em;font-family:Georgia,Times,'Times New Rom= | |
| an',serif;color:#000000;font-size:16px;line-height:1.5;list-style-position:= | |
| outside !important;list-style-position:inside"> | |
| <li class=3D"list_item" style=3D"padding:0 0 0 1em;margin:0;margin-left:1em= | |
| "><span>Arnold=E2=80=99s Monday motivation</span></li> | |
| <li class=3D"list_item" style=3D"padding:0 0 0 1em;margin:0;margin-left:1em= | |
| "><span>The takeout diet</span></li> | |
| <li class=3D"list_item" style=3D"padding:0 0 0 1em;margin:0;margin-left:1em= | |
| "><span>Workout of the week</span></li> | |
| </ul> | |
| <h2 style=3D"font-weight:bold;font-style:normal;font-size:1em;margin:0;font= | |
| -size:1.5em;margin:1em 0;font-family:Arial,-apple-system,BlinkMacSystemFont= | |
| ,'Segoe UI',Roboto,Oxygen-Sans,Ubuntu,Cantarell,'Helvetica Neue',sans-serif= | |
| ;color:#000000;line-height:1">Monday Motivation With Arnold</h2> | |
| <p style=3D"margin:1em 0;font-size:18px;line-height:1.5em;font-family:Georg= | |
| ia,Times,'Times New Roman',serif;color:#000000;font-size:16px;line-height:1= | |
| .5">Years ago, before I was the Arnold you know now, I ran into Henry Kissi= | |
| nger (former Secretary of State, National Security Advisor, and Nobel Peace= | |
| Prize winner). He was probably like I am for many of you =E2=80=94 someone= | |
| I saw on TV all the time. I read whatever he wrote, and I was blown away b= | |
| y his intelligence. It was a big deal for me, so I had to use my opportunit= | |
| y to ask him a question.</p> | |
| <p style=3D"margin:1em 0;font-size:18px;line-height:1.5em;font-family:Georg= | |
| ia,Times,'Times New Roman',serif;color:#000000;font-size:16px;line-height:1= | |
| .5">=E2=80=9CHow are you so calm and collected in all of your interviews?= | |
| =E2=80=9D</p> | |
| <p style=3D"margin:1em 0;font-size:18px;line-height:1.5em;font-family:Georg= | |
| ia,Times,'Times New Roman',serif;color:#000000;font-size:16px;line-height:1= | |
| .5">He gave me advice I=E2=80=99d never forget. =E2=80=9CArnold, the trick = | |
| is, I start out by asking the interviewer questions. I show that I=E2=80=99= | |
| m curious about them and want to know about their life. It throws them off = | |
| wanting to interrogate me and it also puts my mind at ease since now it isn= | |
| =E2=80=99t an interview where I=E2=80=99m waiting nervously for the first q= | |
| uestion; it=E2=80=99s just a regular conversation.=E2=80=9D</p> | |
| <p style=3D"margin:1em 0;font-size:18px;line-height:1.5em;font-family:Georg= | |
| ia,Times,'Times New Roman',serif;color:#000000;font-size:16px;line-height:1= | |
| .5"><strong>Last week I talked about listening to people because sometimes = | |
| they need to be heard. This week, I want you to try to go a step further: b= | |
| e curious about people. You never know what you=E2=80=99ll learn. </strong>= | |
| </p> | |
| <p style=3D"margin:1em 0;font-size:18px;line-height:1.5em;font-family:Georg= | |
| ia,Times,'Times New Roman',serif;color:#000000;font-size:16px;line-height:1= | |
| .5">As a bonus, when you go on the offensive and start asking other people = | |
| questions, you=E2=80=99ll find it eases any anxiety you might have about co= | |
| nversation or even a job interview. It=E2=80=99s a skill that will help you= | |
| in all aspects of your life. I=E2=80=99ve been lucky to meet almost all of= | |
| my heroes =E2=80=94 from Nelson Mandela to Mikhail Gorbachev =E2=80=94 and= | |
| one thing they have in common is never-ending curiosity. They=E2=80=99re a= | |
| lways hungry for more information. </p> | |
| <p style=3D"margin:1em 0;font-size:18px;line-height:1.5em;font-family:Georg= | |
| ia,Times,'Times New Roman',serif;color:#000000;font-size:16px;line-height:1= | |
| .5">A few years after my conversation with Kissinger, I had a big interview= | |
| : I was sitting down with Barbara Walters for the first time. While we were= | |
| getting settled, I said, =E2=80=9CWho is one of your favorite interviews?= | |
| =E2=80=9D</p> | |
| <p style=3D"margin:1em 0;font-size:18px;line-height:1.5em;font-family:Georg= | |
| ia,Times,'Times New Roman',serif;color:#000000;font-size:16px;line-height:1= | |
| .5">Barbara lit up, and she told me that Henry Kissinger was a fantastic in= | |
| terview. She went on and on about how he always wanted to know everything a= | |
| bout her, and we both relaxed more as we laughed about it. I couldn=E2=80= | |
| =99t help but start the interview with a smile; the only reason we were tal= | |
| king about Kissinger was that I=E2=80=99d started out by using what I=E2=80= | |
| =99d learned from him. I=E2=80=99d become the questioner. </p> | |
| <p style=3D"margin:1em 0;font-size:18px;line-height:1.5em;font-family:Georg= | |
| ia,Times,'Times New Roman',serif;color:#000000;font-size:16px;line-height:1= | |
| .5">Spend this week being as curious as you can, and tell me how it works o= | |
| ut for you. Stay hungry.</p> | |
| <h2 style=3D"font-weight:bold;font-style:normal;font-size:1em;margin:0;font= | |
| -size:1.5em;margin:1em 0;font-family:Arial,-apple-system,BlinkMacSystemFont= | |
| ,'Segoe UI',Roboto,Oxygen-Sans,Ubuntu,Cantarell,'Helvetica Neue',sans-serif= | |
| ;color:#000000;line-height:1">The takeout diet</h2> | |
| <p style=3D"margin:1em 0;font-size:18px;line-height:1.5em;font-family:Georg= | |
| ia,Times,'Times New Roman',serif;color:#000000;font-size:16px;line-height:1= | |
| .5">We don=E2=80=99t need to tell you that 2020 changed a lot of things. Bu= | |
| t a subtle shift in how we eat is impacting our health. </p> | |
| <p style=3D"margin:1em 0;font-size:18px;line-height:1.5em;font-family:Georg= | |
| ia,Times,'Times New Roman',serif;color:#000000;font-size:16px;line-height:1= | |
| .5">People are ordering more takeout and drive-through meals than ever. Del= | |
| ivery is up more than 5 percent, and drive-through is up 13 percent, accord= | |
| ing to the National Restaurant Association. And the data suggests these eat= | |
| ing habits have a cost.</p> | |
| <p style=3D"margin:1em 0;font-size:18px;line-height:1.5em;font-family:Georg= | |
| ia,Times,'Times New Roman',serif;color:#000000;font-size:16px;line-height:1= | |
| .5"><strong>Eating one meal away from home per week translates to adding ro= | |
| ughly two extra pounds each year, according to USDA research.</strong></p> | |
| <p style=3D"margin:1em 0;font-size:18px;line-height:1.5em;font-family:Georg= | |
| ia,Times,'Times New Roman',serif;color:#000000;font-size:16px;line-height:1= | |
| .5">This <em>doesn=E2=80=99t</em> mean you have to avoid restaurants. But i= | |
| t does mean a little bit of strategy can make a big difference. <strong>One= | |
| study found that participants who were given nutrition strategies lost 4 p= | |
| ounds despite </strong><em><strong>not</strong></em><strong> eating takeout= | |
| less often. </strong></p> | |
| <p style=3D"margin:1em 0;font-size:18px;line-height:1.5em;font-family:Georg= | |
| ia,Times,'Times New Roman',serif;color:#000000;font-size:16px;line-height:1= | |
| .5">The ability to <a href=3D"https://click.convertkit-mail4.com/n4uvpd4z8k= | |
| uvh8nggeni0/reh8hoh095wpq7s2/aHR0cHM6Ly93d3cuYW1hem9uLmNvbS9Zb3UtQ2FudC1TY3= | |
| Jldy1UaGlzLVVwL2RwLzAwNjMyMzA1NzcvcmVmPXRtbV9ocmRfc3dhdGNoXzA_X2VuY29kaW5nP= | |
| VVURjgmcWlkPSZzcj0=3D" target=3D"_blank" rel=3D"noopener noreferrer" style= | |
| =3D"color:#9d1313" url-id=3D"1530965547">take the stress out of eating</a> = | |
| =E2=80=94 and not avoid everything you love =E2=80=94 can be a life-changin= | |
| g decision that makes it easier to stick to your plan. </p> | |
| <p style=3D"margin:1em 0;font-size:18px;line-height:1.5em;font-family:Georg= | |
| ia,Times,'Times New Roman',serif;color:#000000;font-size:16px;line-height:1= | |
| .5">Here are a few things that can help: </p> | |
| <ul class=3D"unordered_list" style=3D"margin:1em 0;margin-left:1em;padding:= | |
| 0;font-size:18px;line-height:1.5em;font-family:Georgia,Times,'Times New Rom= | |
| an',serif;color:#000000;font-size:16px;line-height:1.5;list-style-position:= | |
| outside !important;list-style-position:inside"> | |
| <li class=3D"list_item" style=3D"padding:0 0 0 1em;margin:0;margin-left:1em= | |
| "><span>Don=E2=80=99t skip meals when you have takeout. Some people try to = | |
| =E2=80=9Csave room=E2=80=9D for delivery, but that just leaves you hungrier= | |
| and more likely to eat more than you normally would. </span></li> | |
| <li class=3D"list_item" style=3D"padding:0 0 0 1em;margin:0;margin-left:1em= | |
| "><span>Order all dressings and marinades on the side and only use half. (t= | |
| hey are often where most hidden calories get inflated). </span></li> | |
| <li class=3D"list_item" style=3D"padding:0 0 0 1em;margin:0;margin-left:1em= | |
| "><span>Ask for =C2=BC the oil (it's easy in today's apps, you won=E2=80=99= | |
| t notice a difference in taste, and it can save you hundreds of calories)</= | |
| span></li> | |
| <li class=3D"list_item" style=3D"padding:0 0 0 1em;margin:0;margin-left:1em= | |
| "><span>Eat protein first in the meal</span></li> | |
| <li class=3D"list_item" style=3D"padding:0 0 0 1em;margin:0;margin-left:1em= | |
| "><span>Take your time enjoying your meal. Your body takes approximately 20= | |
| minutes to process the food you eat. Oftentimes, you keep eating not becau= | |
| se you=E2=80=99re hungry but simply because you eat too fat. </span></li> | |
| </ul> | |
| <p style=3D"margin:1em 0;font-size:18px;line-height:1.5em;font-family:Georg= | |
| ia,Times,'Times New Roman',serif;color:#000000;font-size:16px;line-height:1= | |
| .5">Add it all up, and you don=E2=80=99t have to lose your mind or feel gui= | |
| lty after every takeout order. </p> | |
| <h2 style=3D"font-weight:bold;font-style:normal;font-size:1em;margin:0;font= | |
| -size:1.5em;margin:1em 0;font-family:Arial,-apple-system,BlinkMacSystemFont= | |
| ,'Segoe UI',Roboto,Oxygen-Sans,Ubuntu,Cantarell,'Helvetica Neue',sans-serif= | |
| ;color:#000000;line-height:1">Workout of the Week</h2> | |
| <p style=3D"margin:1em 0;font-size:18px;line-height:1.5em;font-family:Georg= | |
| ia,Times,'Times New Roman',serif;color:#000000;font-size:16px;line-height:1= | |
| .5"><strong>Your body does NOT need weights to change; it requires resistan= | |
| ce.</strong> When machines, dumbbells, and barbells are not available (or u= | |
| nwanted), your body weight can be used to create an amazingly effective wor= | |
| kout that builds muscle. </p> | |
| <p style=3D"margin:1em 0;font-size:18px;line-height:1.5em;font-family:Georg= | |
| ia,Times,'Times New Roman',serif;color:#000000;font-size:16px;line-height:1= | |
| .5">As we previously shared, <a href=3D"https://click.convertkit-mail4.com/= | |
| n4uvpd4z8kuvh8nggeni0/8ghqhohle5q8gxik/aHR0cHM6Ly9wdWJtZWQubmNiaS5ubG0ubmlo= | |
| Lmdvdi8yNTg1MzkxNC8=3D" target=3D"_blank" rel=3D"noopener noreferrer" style= | |
| =3D"color:#9d1313" url-id=3D"1530965549"><u>research suggests</u></a> that = | |
| intensity =E2=80=94 not the amount of weight you use =E2=80=94 drives muscl= | |
| e growth. In other words, you can use heavier or lighter weights as long as= | |
| you push yourself near the point of failure. </p> | |
| <p style=3D"margin:1em 0;font-size:18px;line-height:1.5em;font-family:Georg= | |
| ia,Times,'Times New Roman',serif;color:#000000;font-size:16px;line-height:1= | |
| .5">To find the sweet spot with bodyweight exercises, try supersets, giant = | |
| sets, and circuits to add more volume and use =E2=80=9Cself-limiting=E2=80= | |
| =9D exercises. Self-limiting movements =E2=80=94 like push-ups and inverted= | |
| rows =E2=80=94 reduce your injury risk because when you can no longer comp= | |
| lete any reps, you simply stop moving (without the fear of a barbell crushi= | |
| ng you). </p> | |
| <p style=3D"margin:1em 0;font-size:18px;line-height:1.5em;font-family:Georg= | |
| ia,Times,'Times New Roman',serif;color:#000000;font-size:16px;line-height:1= | |
| .5">Here=E2=80=99s an example of a bodyweight, muscle-building workout that= | |
| will prioritize intensity, focus on self-limiting exercises, and move at a= | |
| pace where you will exhaust your muscle and force them to grow. </p> | |
| <p style=3D"margin:1em 0;font-size:18px;line-height:1.5em;font-family:Georg= | |
| ia,Times,'Times New Roman',serif;color:#000000;font-size:16px;line-height:1= | |
| .5"><strong>How to do it:</strong> Perform this workout as a giant set, mea= | |
| ning you=E2=80=99ll do one exercise after another, resting as little as pos= | |
| sible between exercises. After you complete all the movements, rest for 3 m= | |
| inutes, and then repeat another 2 to 4 times. </p> | |
| <p style=3D"margin:1em 0;font-size:18px;line-height:1.5em;font-family:Georg= | |
| ia,Times,'Times New Roman',serif;color:#000000;font-size:16px;line-height:1= | |
| .5">1A. Inverted row: AMAP (=E2=80=9Cas many reps as possible,=E2=80=9D unt= | |
| il you can=E2=80=99t do them correctly)</p> | |
| <p style=3D"margin:1em 0;font-size:18px;line-height:1.5em;font-family:Georg= | |
| ia,Times,'Times New Roman',serif;color:#000000;font-size:16px;line-height:1= | |
| .5">1B. Inverted row hold: 10 seconds (on your last rep of inverted rows, p= | |
| ull your chest to the bar, and squeeze your shoulder blades together, holdi= | |
| ng as long as possible)</p> | |
| <p style=3D"margin:1em 0;font-size:18px;line-height:1.5em;font-family:Georg= | |
| ia,Times,'Times New Roman',serif;color:#000000;font-size:16px;line-height:1= | |
| .5">1C. Pushups: AMAP</p> | |
| <p style=3D"margin:1em 0;font-size:18px;line-height:1.5em;font-family:Georg= | |
| ia,Times,'Times New Roman',serif;color:#000000;font-size:16px;line-height:1= | |
| .5">1D. Plank: 10 seconds (on your last rep of pushups, hold your body in t= | |
| he plank position, pushing down through your palms, creating tension in you= | |
| r arms, chest, and abs)</p> | |
| <p style=3D"margin:1em 0;font-size:18px;line-height:1.5em;font-family:Georg= | |
| ia,Times,'Times New Roman',serif;color:#000000;font-size:16px;line-height:1= | |
| .5">1E. Alternating reverse lunges: 10-20 reps</p> | |
| <p style=3D"margin:1em 0;font-size:18px;line-height:1.5em;font-family:Georg= | |
| ia,Times,'Times New Roman',serif;color:#000000;font-size:16px;line-height:1= | |
| .5">1F. Bodyweight squats: AMAP</p> | |
| <p style=3D"margin:1em 0;font-size:18px;line-height:1.5em;font-family:Georg= | |
| ia,Times,'Times New Roman',serif;color:#000000;font-size:16px;line-height:1= | |
| .5">1G. Squat hold: 10 seconds (on your last rep of squats, lower your body= | |
| and hold the bottom of the squat for 10 seconds)</p> | |
| <p style=3D"margin:1em 0;font-size:18px;line-height:1.5em;font-family:Georg= | |
| ia,Times,'Times New Roman',serif;color:#000000;font-size:16px;line-height:1= | |
| .5">1H. <a href=3D"https://click.convertkit-mail4.com/n4uvpd4z8kuvh8nggeni0= | |
| /l2hehmh35k6poot6/aHR0cHM6Ly93d3cueW91dHViZS5jb20vd2F0Y2g_dj0wQVdkLVVQTGFDZ= | |
| w=3D=3D" target=3D"_blank" rel=3D"noopener noreferrer" style=3D"color:#9d13= | |
| 13" url-id=3D"1530965551"><u>Glute-hamstring walkouts:</u></a> 60 seconds <= | |
| /p> | |
| <p style=3D"margin:1em 0;font-size:18px;line-height:1.5em;font-family:Georg= | |
| ia,Times,'Times New Roman',serif;color:#000000;font-size:16px;line-height:1= | |
| .5">Give it a try, and let us know how it goes!</p> | |
| <p style=3D"margin:1em 0;font-size:18px;line-height:1.5em;font-family:Georg= | |
| ia,Times,'Times New Roman',serif;color:#000000;font-size:16px;line-height:1= | |
| .5">=E2=80=94</p> | |
| <div><table style=3D"border-collapse:separate;mso-table-lspace:0pt;mso-tabl= | |
| e-rspace:0pt;width: 100%; margin-bottom: 10px;" width=3D"100%" cellpadding= | |
| =3D"0" cellspacing=3D"0" border=3D"0"><tr><td align=3D"center" style=3D"ver= | |
| tical-align:top;word-break: break-word; vertical-align: top; padding: 5px 0= | |
| ;"><table style=3D"border-collapse:separate;mso-table-lspace:0pt;mso-table-= | |
| rspace:0pt;width: 100%; max-width: 550px; padding: 5px 0;" width=3D"550" ce= | |
| llpadding=3D"0" cellspacing=3D"0" border=3D"0"> | |
| <tr><td align=3D"center" style=3D"vertical-align:top"><img src=3D"https://d= | |
| ash.sparkloop.app/rails/active_storage/representations/eyJfcmFpbHMiOnsibWVz= | |
| c2FnZSI6IkJBaHBBbmxBIiwiZXhwIjpudWxsLCJwdXIiOiJibG9iX2lkIn19--c83b25dd44004= | |
| db61ad15f15b963cac91ff648d8/eyJfcmFpbHMiOnsibWVzc2FnZSI6IkJBaDdCam9MY21WemF= | |
| YcGxTU0lPTmpBd1BuZzJNREErQmpvR1JWUT0iLCJleHAiOm51bGwsInB1ciI6InZhcmlhdGlvbi= | |
| J9fQ=3D=3D--34db79a64dacf53e5c67131c1356ae91aef13871/image0.jpg" style=3D"b= | |
| order:0 none;display:block;height:auto;line-height:100%;outline:none;-webki= | |
| t-text-decoration:none;text-decoration:none;max-width:100%;text-decoration:= | |
| none; height: auto; border: 0px; max-height: 250px; max-width: 100%;"></td= | |
| ></tr> | |
| <tr><td align=3D"center" style=3D"vertical-align:top;padding: 25px 10px 10p= | |
| x;"><p style=3D"margin:1em 0;font-size:18px;line-height:1.5em;font-family:G= | |
| eorgia,Times,'Times New Roman',serif;color:#000000;font-size:16px;line-heig= | |
| ht:1.5;padding: 0; margin: 0; font-size: 22px; color: #000000; line-height:= | |
| 1.6; font-weight: bold;">Lift your friends up, get a personalized, signed = | |
| copy of my Encyclopedia of Bodybuilding</p></td></tr> | |
| <tr><td align=3D"center" style=3D"vertical-align:top;padding: 0px 10px 15px= | |
| ;"><p style=3D"margin:1em 0;font-size:18px;line-height:1.5em;font-family:Ge= | |
| orgia,Times,'Times New Roman',serif;color:#000000;font-size:16px;line-heigh= | |
| t:1.5;padding: 0; margin:0; line-height: 1.2; font-size: 16px; color: #0000= | |
| 00">Help me with my fitness crusade and recruit new members. Share your ref= | |
| erral link and if 2 people sign up for The Pump Daily, you=E2=80=99ll be en= | |
| tered to win a personalized, signed copy of my Encyclopedia of Bodybuilding= | |
| . Five winners will be selected.<br><br>Text or email this link to your fri= | |
| ends to enter.</p></td></tr> | |
| <tr><td align=3D"center" style=3D"vertical-align:top;padding: 10px;"><p sty= | |
| le=3D"margin:1em 0;font-size:18px;line-height:1.5em;font-family:Georgia,Tim= | |
| es,'Times New Roman',serif;color:#000000;font-size:16px;line-height:1.5;pad= | |
| ding: 0; margin: 0; font-size: 16px; color: #ff230a; line-height: 1.2"><a s= | |
| tyle=3D"color:#9d1313;color: #ff230a; text-decoration: underline;" href=3D"= | |
| https://click.convertkit-mail4.com/n4uvpd4z8kuvh8nggeni0/e0hph7h09nqzkqt8/a= | |
| HR0cHM6Ly9zcGFya2xwLmNvL2I2MzBkNzJhLw=3D=3D" url-id=3D"1530965554">https://= | |
| sparklp.co/b630d72a/</a></p></td></tr> | |
| <tr><td align=3D"center" style=3D"vertical-align:top;padding: 10px;"><table= | |
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| le=3D"margin:1em 0;font-size:18px;line-height:1.5em;font-family:Georgia,Tim= | |
| es,'Times New Roman',serif;color:#000000;font-size:16px;line-height:1.5;pad= | |
| ding: 0; margin: 0; line-height: 1.2; font-size: 16px; color: #000000">PS: = | |
| You have referred 0 people so far</p></td></tr> | |
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| </table></td></tr></table></div> | |
| <p style=3D"margin:1em 0;font-size:18px;line-height:1.5em;font-family:Georg= | |
| ia,Times,'Times New Roman',serif;color:#000000;font-size:16px;line-height:1= | |
| .5">Publisher: <a href=3D"https://click.convertkit-mail4.com/n4uvpd4z8kuvh8= | |
| nggeni0/8ghqhohle5q8lxbk/aHR0cHM6Ly9jbGljay5jb252ZXJ0a2l0LW1haWwuY29tL3psdW= | |
| 5lMnI1djJibmg0ODI3cmRzcC94MGhwaDZobm1lN3Z3bGY1L2FIUjBjSE02THk5amJHbGpheTVqY= | |
| jI1MlpYSjBhMmwwTFcxaGFXd3VZMjl0THpNNGRUaHliSHB2WjJ4aGEyaHZibnBrZWpKaWNpODFP= | |
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| WUlpNbWd6V1ZoS05scFhOV3hhTW1Sc1kyYzlQUT09" target=3D"_blank" rel=3D"noopene= | |
| r noreferrer" style=3D"color:#9d1313" url-id=3D"1530965573"><u>Arnold Schwa= | |
| rzenegger</u></a>=E2=80=8B</p> | |
| <p style=3D"margin:1em 0;font-size:18px;line-height:1.5em;font-family:Georg= | |
| ia,Times,'Times New Roman',serif;color:#000000;font-size:16px;line-height:1= | |
| .5">Editors-in-chief: <a href=3D"https://click.convertkit-mail4.com/n4uvpd4= | |
| z8kuvh8nggeni0/dpheh0h0z78x0ehm/aHR0cHM6Ly9jbGljay5jb252ZXJ0a2l0LW1haWwuY29= | |
| tL3psdW5lMnI1djJibmg0ODI3cmRzcC82cWhlaDhocDRsMjg3MmhvL2FIUjBjSE02THk5amJHbG= | |
| pheTVqYjI1MlpYSjBhMmwwTFcxaGFXd3VZMjl0THpNNGRUaHliSHB2WjJ4aGEyaHZibnBrZWpKa= | |
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| ZG1KVE9VTmlNMHAxVW0xc01HSnRWbnBqZHowOQ=3D=3D" target=3D"_blank" rel=3D"noop= | |
| ener noreferrer" style=3D"color:#9d1313" url-id=3D"1530965577"><u>Adam Born= | |
| stein</u></a> & <a href=3D"https://click.convertkit-mail4.com/n4uvpd4z8= | |
| kuvh8nggeni0/7qh7h8hov4weozbz/aHR0cHM6Ly9jbGljay5jb252ZXJ0a2l0LW1haWwuY29tL= | |
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| 1KVE9YSmFXRkpxWVVFOVBRPT0=3D" target=3D"_blank" rel=3D"noopener noreferrer"= | |
| style=3D"color:#9d1313" url-id=3D"1530965579"><u>Daniel Ketchell</u></a><e= | |
| m>=E2=80=8B</em></p> | |
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