four things # 8
a madvillan to end all villainous audio threats, minimum effective dose workouts, the bear on FX, schwartzenegger's daily advice
Madvillainy by Madvillan. I often speak in hyperbole. This is probably because: a) I am easily excited and b) I haven’t matured since grade school in how to let people know that I really enjoy something and c) I believe it’s objectively good. In keeping with the theme I will start this recommendation with the following passage: This is one of the best indie hip hop records, and probably one of the best records regardless of genre, of all time. This is one of my desert island albums. Look at the cover. Look at it. It radiates dopeness. MF DOOM (who sadly passed away last year, rest in peace) and Madlib pose as a fictitious villainous duo on this incredible mixtape-ish concept-ish album. Borrowed clips from forgotten classic pulp films pieced-together with refined and morphed instrumentation and drums, they construct a mammoth and hypnotic sonic mosaic. This is raw artistic excellence in it’s best form.
Find your MED. MED stands for “Minimum Effective Dose”. I made this up, I think. The idea is this: Some days you just don’t feel like working out. Or you don’t have time. This is where your MED workout comes in: It’s a workout that is short in duration but covers all of the bases you want for your fitness upkeep. Everyone has different goals, cardiovascular or strength-based, and you can tailor your MED workout to your liking. It’s your go-to when you just need to move and get something done. Here’s mine:
30 mins total
Every exercise EMOM (every minute on the minute)
Kettlebell Swings: 10 sets of 10 reps (I use 24kg - 32kg)
Kettlebell Turkish Getup: 5 reps per side, alternating sides (24kg - 32kg)
Feet Elevated Pushup (3-5 seconds down, 1 second up)
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The Bear on FX. I don’t watch TV unless it’s compelling. “Compelling” is subjective, I know, but I *try* to live by the idea of Earth Time.. which is limited.. and we never know when Earth Time’s up so.. I want to make sure if I am watching, say, a show: I want to REALLY like it. Otherwise, what’s the point? So ... I loved this show. It’s about a world class chef who comes back home to Chicago to run a gritty neighborhood kitchen inherited by way of some unfortunate family circumstances. It’s about chosen and blood family, food, passion for a vocation. It’s dense and stressful to watch. It’s bite-sized real life. It was a punch in the gut. It was great.
Arnold Schwarzenegger’s Daily Pump. That’s right: a newsletter telling you to subscribe to another newsletter. I am not the most qualified person to be giving out fitness advice (see above workout for irony). There is plenty of advice, both good and not so good, rolling about in cyberspace and I don’t need to add to it. Mr. Schwarzenegger’s Daily Pump however, you could definitely do worse. Sign up above he gifts a short PDF eBook about fitness and mindset, and you also get signed up for a daily email of healthy living tips from a REAL LIFE SUPERHERO.
Thanks for reading.
‘til next time,