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👁️ A NOVEMBER TO REMEMBER | The Perspective #68

👁️ A NOVEMBER TO REMEMBER | The Perspective #68

Improved Recall 🧠 Nightly Review 🔂 Pyramid Workout🔻

Coach DC
November 11, 2024 • Reading Time: ~ 9 minutes

Hello Viewer,

Without memories, who are you? As the year drifts by like petals in Flanders’ Field, we are reminded of our past, which forces us toward an improved future.

In Edition #68, we formulate how to organize the present for better recall.

P.S. If you find this edition helpful, share the newsletter with a friend or family member 🙌🏾.

ICYMI: #67 METABOLIC HEALTH

Do you find it easier to remember your day starting from morning or evening? 🌅🕯️

_{👁️ OVE’S GUIDE TO}

A BETTER MEMORY 🧱

Just as we work out to stay fit, our minds thrive on mental exercises, nourishing foods, and targeted strategies to stay sharp and resilient. Whether you're mastering a new skill, organizing your thoughts, or want to be better at recalling names, memory is a powerful asset. Here’s some brain food!🔥

7 WAYS TO IMPROVE YOUR MEMORY

🌟 Why Memory Matters

Keeping your mind sharp isn’t just about recalling facts—it’s about clarity, organization, and focus. A well-trained memory helps you:

🗂️ Organize and prioritize information
💡 Enhance creativity and decision-making
🧩 Build connections between ideas

With these tools, your memory can be as sharp and reliable as any muscle you've trained. Try these to elevate your brainpower naturally!

🕹️ Mind-Boosting Games

Puzzle Games 🧩: Challenge your brain with Sudoku, crosswords, or brain-teaser apps like Lumosity.
Strategy Games ♟️: Try games like chess or checkers to exercise your memory and planning skills.
Memory Apps 📱: Dedicated apps help strengthen recall by engaging your short-term and long-term memory.

💪 Physical Activity for Mental Clarity

Aerobic Exercise 🏃: Brisk walking, running, or biking boosts blood flow, enhancing brain function.
Mind-Body Practices 🧘: Yoga and tai chi improve focus balance and reduce stress.
Strength Training 🏋️: Builds endurance and releases brain-friendly growth factors that aid memory.

🌱 Supplements for Brain Health

Omega-3 🐟: Found in fish oil, this boosts cell health in the brain.
Ginkgo Biloba 🌿: Supports memory and blood flow.
Curcumin 🌼: Known for its anti-inflammatory properties, it crosses the blood-brain barrier to support memory.
B Vitamins 💊: Essential for brain function and energy.

🥗 Memory-Boosting Foods

Leafy Greens 🥬: Rich in antioxidants, these protect brain cells.
Berries 🍓: Full of flavonoids that improve recall.
Nuts and Seeds 🌰: Packed with vitamin E and healthy fats.
Whole Grains 🌾: Steady energy that boosts focus.
Dark Chocolate 🍫: Flavonoids improve blood flow and enhance memory.

🧘 Mindfulness for Memory

Meditation 🧘: Proven to increase gray matter, improving memory and focus.
Visualization 👁️: Picture what you want to remember, like a mental photograph.
Breathing Exercises 🌬️: Calm the mind and lower stress, supporting memory.

🧩 Key Memory Strategies

Chunking 📚: Break information into smaller groups.
Spaced Repetition 🕰️: Review info at spaced intervals to boost retention.
Association 🔗: Link new info to something familiar.
Active Recall 🔄: Test yourself instead of rereading for better retention.
Mind Mapping 🗺️: Create a visual web of ideas for deeper memory connections.

🔑 Lifestyle Tips

Quality Sleep 🛌: Aim for 7-9 hours to help consolidate memories.
Stay Hydrated 💧: Water intake is essential for focus and memory.
Manage Stress 🌈: Chronic stress impacts memory; relaxation practices keep your mind resilient.

Try these methods and see which ones work best for you. Over time, they’ll become as second nature as any workout or healthy habit. Keeping your mind sharp is an investment that pays off daily, helping you live clearer, more organized, and empowered. 🏆

MINDFUL PRACTICE 🧠

NIGHTLY REVIEW🌙

END-OF-NIGHT ROUTES

Welcome to our Nightly Review, proudly presented by Train With Overman. In this session, we’ll guide you through a quick, calming review of your day to help you wind down, reflect, and strengthen your memory. Take a moment to settle in, and feel free to pause at any point to fully experience each step.

Listen 🎧below ⬇️ :

➕ Benefits of Nightly Review

✅ Improves Memory: Reinforces recall and strengthens long-term memory.
✅ Enhances Self-Awareness: Encourages mindfulness and reflection on daily experiences.
✅ Reduces Stress: Promotes emotional processing and helps let go of daily tension.
✅ Boosts Sleep Quality: Calms the mind and sets a positive tone for restful sleep.

🖼️ Make reflection a habit. Screenshot this, try it tonight, and share your thoughts! 💭

_{💪🏾 WEEKLY WORKOUT}
REVERSE PYRAMID #1
SQUAT & BENCH PRESS

This Strength-Based Compound Workout uses a reverse pyramid training approach to build raw power and muscular strength. You’ll start each exercise with heavy weights for lower reps and gradually lighter weights for higher reps.