A New Month, A New Me

This month has left me a little drained. I've been getting a lot done and kicking butt at work and also making lots of time for friends and somewhere along the way I forgot that I need alone time too. This week has been a lot of self-care in that respect, especially since a friend was kind enough to "permanently loan" me his Xbox One so I can finally play my favorite video games again. It's been well over a year since I played anything consistently and I had forgotten how much it helped me to unwind. So this month's ANM is a little out of left field, but I feel just as strongly (if not more so) about these recommendations as any others I've made.

Let's go!

Netflix "comedy" special that is too important to miss: Nanette, Hannah Gadsby

I say "comedy" in quotations because while it is ostensibly a stand-up comedy special, and it is frequently extremely funny, it's much much more important than that. Hannah tells a deeper version of a lot of stories she used to tell just for laughs and it shows just how twisted some people still are around the topics of sexuality, gender, and relationships. This was recommended to me by a girlfriend and while I added it to my list, I didn't have high hopes for it. It didn't sound like something I needed; I was so so wrong. I really do believe every human needs to see this and understand it and access some empathy for others who have gone through such incredible adversity just to be who they are. I couldn't possibly recommend this any more strongly. If you think you don't need this, then you absolutely do.

The most well-balanced essay I've read on #metoo and masculinity: How to Tell the Good Men from the Bad Men by Caitlin Moran

As I mentioned last week, the world looks like a flaming dumpster fire right now in a lot of ways. I am sticking my head in the sand politically at the moment because I just can't bear another conversation about it either way. What I can't ignore, however, are the ways that the attitude around #MeToo is shifting, and the ways in which people talk about masculinity and what it means to be a man. This essay speaks in raw detail about the way culture around dating and flirting is shifting and the way sexual harassment has changed and how it is still contributing to so much of our world. What I find most refreshing are the paragraphs toward the end where I feel she really hits the nail on the head of the struggle that straight white men are experiencing to come to terms with what's been happening in a way that's not apologetic and also not aggressive. I feel she tows a very levelheaded line in much of what she says, and if you feel similarly or otherwise I would love to hear from you in the comments. Let's talk about it.

Ridiculous song I can't hear enough of today: Africa cover by Weezer

All seriousness aside, as an inside joke among friends I have always had a mega soft spot for the original version of this song. Needless to say I was STOKED to find that one of my favorite bands in high school (I'm old, get over it) had covered it. It's silly, but it's very satisfying. I feel I can't say much about it because either you love Africa and Weezer or you don't and I can't change your mind on either one. I hope you enjoy this as much as I do.

Podcast that is low-key super important: The Dave Chang Show

Chef Dave Chang has done a lot of very cool things in the restaurant world. I've been passively obsessed with him for a while now and my interest was wound back up with his show Ugly Delicious on Netflix a couple months ago. Now he has his own podcast on the Ringer Network. Initially it's about opening his brand new restaurant in Los Angeles and the difficulties associated with trying to find success in a different city with a different attitude about food. Eventually, however, he begins to have some really fascinating conversations with other folks in completely different industries about food and about restaurant business but also about relationships and racism and about having what it takes to succeed anywhere. I highly recommend his recent episodes with Alan Yang and Lena Waithe (especially those of you who are also fans of Master of None).

The Twitter account that might be pure enough to save the world: Thoughts of Dog

With everything that's been happening in the world (and everything that's been happening in my own life) I am so happy I stumbled across this Twitter account. Written from the perspective of someone's faithful pet, it might just be innocent and pure and adorable enough to save us all from whatever hell we're going through. Each one I read fills me with intense joy (and a need to go snuggle the heck out of my little furball). I dare you to start reading these tweets and not feel your heart melt even a little.

My favorite way to wake up: My custom morning mobility flow

I'm not quite sure how the document uploader works...so forgive me.

I've started every morning for the last couple of years with just about the same routine to stretch and mobilize my whole body to be prepared for the day. I find there is no better way to be ready for anything and it wakes me up more fully so I leave the house feeling like a million bucks. I can't overstate the importance of just moving your body a little more every day. If this is the only thing I do in a day, I can still call it a success. I attempted to link the file similarly to the way I link other sites, but in case that doesn't work I've pasted it below.

Morning Mobility Flow

*Note: increasing specific flexibility occurs most efficiently holding stretches for +2 mins; these movements and short increments are designed to increase fluidity of joint function for daily mobility*

• Shoulder loosener 1

  • Using a long stick or dowel (i.e. broomstick) or a length of rope/exercise band, grip both ends in front of you, then rotate the stick/band over your head and around behind your back, then back over your head to the starting position. (2-3 reps)

• Shoulder loosener 2

  • Hold the stick/band behind your back and bend forward, letting your arms come over the top of your head from behind your back. (15-30 seconds or until it feels relaxed)

• Overhead squat

  • Raise the stick/over over your head, activate lats, maintain a straight spine and drop as low as you can without breaking form. (2-3 reps or repeat until it feels smooth)

• Hip opener 1

  • Stay in the lowest squat position you can maintain or raise heels to allow for a deeper squat (keeping the back straight), press elbows into inside of knees gently to stretch throughout the groin/inner hip area. (10-15 seconds)

• Low back mobilizer

  • Staying in a deep squat with heels raised if necessary (keeping the back straight), place one hand on the opposite ankle, then rotate in the direction of the ankle, raising your other arm over your head and reaching back, creating a gentle twist in the low spine. (once each side, 5-10 seconds)

• Shoulder loosener 3 (glute activator)

  • Sit and place feet flat on the floor, place hands flat on the floor behind your back, fingers pointing away. Raise into a bridge with shoulders above wrists and knees above ankles. (Hold 5-10 seconds) Lower and lean forwards, leaving hands back and stretch into the shoulders. (5-10 seconds or until it feels relaxed)

• Glute bridge

  • Lay back and grab your ankles, raise hips up and use the glutes to push upward and through to stretch the hip flexors. (5-10 seconds, repeat optional)

• Hip opener 2/”Happy Baby” (modified)

  • Lift legs up and grab heels (or further up the leg as necessary), leave your back flat on the ground and pull knees toward your shoulders and out, lightly stretching through the groin and hamstrings. (10-15 seconds or until it feels relaxed)

• Ankle loosener

  • Hold knees stationary and rotate ankles in circles (3-4 rotations, repeat in opposite direction)

• Core activator 1

  • Straighten legs, keeping back flat on the ground, and slowly lower to the ground maintaining form and control. (3-5 seconds)

• Core activator 2

  • Leaving legs straight on the ground and keeping core activated, lift upper body into straight-back seated position without pushing your hands on the floor. (3-5 seconds)

• Hamstring stretch 1

  • Touch toes (if possible), wiggle hips to straighten out lower spine and pull forwards as far as you can, keeping legs and back as straight as possible (15-30 seconds)

• Hamstring stretch 2

  • Stand and place feet slightly wider than shoulder-width apart, bend forward and stretch hands toward the floor and hang. (5-10 seconds) Shift weight onto one foot and stretch hands towards your toes. (5-10 seconds, repeat on other side)

• Downward/Upward dog and Cobra

  • Walk your hands forward and keep your spine straight, let the heels come off the floor if necessary, stretching deep into the shoulders and low back. (3-5 seconds)

  • Lower into a push-up position, then pull up through the shoulders and chest and look up, keeping hips close to the floor. (3-5 seconds)

  • Activate your core and pull back into downward dog, stretching further into the shoulders and low back. (3-5 seconds)

  • Lower into a push-up position and flip toes over onto the floor, raise shoulders and chest up, lower the hips all the way to the floor and arch back looking up to the ceiling. (3-5 seconds)

• Cat/Cow

  • Raise into a kneeling position, hips above knees and shoulders above wrists, then arch your back upward and roll the shoulders forward, squeezing your core. (Exhale, 1-3 seconds)

  • Roll your shoulders, and arch back in the opposite direction, pushing your hips back and up. (Inhale, 1-3 seconds)

  • (Repeat alternating movements until desired fluidity/state of relaxation, 2-3 reps)

• Child’s pose (modified)

  • Rest back with your glutes touching your heels, let upper body come to rest near the ground, reach hands forward and stretch deep into your lats. (Breathe deeply, 10-15 seconds)

• (Optional) Handstand prep

  • Bring hands back toward your body, grip the floor tightly and push upwards through shoulders to bring toes up close to your hands, clenching your core tightly and trying to make your back as straight as possible. (5-10 seconds)

• Hamstring stretch 3

  • Put feet flat on the floor, bend forward to touch your toes (if possible) and hang. (3-5 seconds) Grab calves and gently pull forward, keeping back straight, and try to bring your chest to your knees with straight legs. (5-10 seconds, or until it feels relaxed)

• Roll up

  • Take a deep breath and exhale as you roll upward to a standing position SLOWLY attempting to straighten one vertebra at a time, roll your shoulders back at the top and gently roll your neck in each direction slowly and smoothly. (10-15 seconds)

My goal for the next month is to carve out more alone time, and to refocus on spending quality time with the people I love regardless of what we're actually doing together. I'm also going to be taking stock of my work and finding ways to work smarter instead of harder so that I can feel less drained. I hope you all have an exciting and energizing month ahead!