Welcome back to the Daily Dumbbell, the newsletter that will have you dreading the weekends when your inbox is sad and lonely.

And singing 🎶 cheers to the freakin weekend Monday 🎶 

If you’re feeling a little jet lagged from how fast the weekend went, we have just the cure for you.

Let’s dive in!

Our best Jet Lag Tips:

Unfortunately, like everything else in health and fitness there’s no hack or trick here. Just little things you can do to chip away at the problem. The solution is to get your internal clock aligned with the new time zone as quickly as possible. So in that vein…

Tip #1: Start adjusting your sleep schedule a week in advance.

Going to France next month? They’re 6 hours ahead of CST. Meaning your 10pm bedtime here at home is 4am there. Try going to bed at 11pm or midnight the week before traveling. Inching closer to the new time zone can help a lot.

Tip #2: Workout right away.

Whatever time you land, whether that be first thing in the morning or late at night. Drop your bags and give us 10! Is this fun? No. It sucks. But does it help? Well The Rock says it does and he’s bigger than us so it might as well be gospel.

Tip #3: Eat a big breakfast the first morning there.

This is the new tip from the researchers/old news for our hobbit readers. If you land in the morning, get a big ol brekky in your system. Later in the day? feast in the morning. It appears that something to do with a big breakfast in the morning helps to reset your internal circadian rhythms, although the exact mechanism remains unknown.

Mindset Monday

Let's talk about dieting. All too often, we approach it with a scarcity mindset. We're fixated on how little we can eat without collapsing into a heap of hunger and frustration. But what if we flipped the script? What if, instead, we asked ourselves, "How much can I eat and still achieve my weight loss goals?"

This shift from scarcity to abundance thinking can be transformative. Here's why:

1. Sustainable Lifestyle: Dieting isn't just about shedding a few pounds; it's about creating sustainable habits. Forget crash diets and starvation tactics! When you focus on how much you can eat while losing weight, you're more likely to adopt a diet that you can stick with in the long run.

Remember, a quick fix is a temporary fix.

2. Energy and Well-being: Eating too little can leave you feeling tired, irritable, and, let's face it, downright miserable. When you prioritize nourishing your body with the right foods and enough calories, you'll have the energy and vitality to lead an active and fulfilling life.

3. Mental Health: A diet of deprivation can be mentally taxing. It often leads to binge-eating episodes fueled by cravings. An abundance mindset allows you to enjoy a variety of foods, reducing the feeling of restriction and making it easier to stay mentally balanced.

Try the yes AND method. Instead of replacing that pizza with a salad, eat your slice of pizza AND the salad. Enjoy yourself AND nourish your body.

4. Consistency: The key to successful weight loss lies in consistency. By focusing on the quantity of food you can enjoy while still losing weight, you're more likely to stick to your plan day in and day out.

This consistency is what ultimately leads to progress.

5. Balanced Choices: When you're not obsessively cutting calories, you can focus on making balanced and nutritious choices. Instead of opting for tiny portions of high-calorie, low-nutrient foods, you can enjoy satisfying, nutrient-dense meals that support your overall health.

A simple 10-15% decrease in calories is all you need. And tbh, it’s all you want. Any more than that and you’re going to be in danger of binge episodes.

Try it next time you decide you want to drop a few pounds! It's not about how little you can eat; it's about how much you can enjoy while still achieving your goals. Embrace the abundance mindset, and you'll find that the path to a healthier you becomes not just sustainable but also enjoyable.

Motivation Monday

Apologies to the Nebraska fans out there, today’s Monday Motivation comes straight outta Boulder Colorado. Deion Sanders fired up his players on Friday with a story about a fight that happened before any of them were born.

If you’re not a boxing fan, you may not know how insane it was that Buster Douglas beat Mike Tyson. But it’s 100% on the Upset Mount Rushmore.

Douglas was a 42-1 underdog the day of the fight. Meaning you’d have to bet $42k to win $1k.

Why?

Because Tyson was terrifying. Grown men, heavyweight boxers, with dozens of fights (and wins) under their belt(s) got into the ring with him with fear in their eyes. Everyone KNEW Tyson was going to knock him out.

Everyone except Buster Douglas. Why? Because this fight was personal.

@deionsanders21fanpage

Coach Prime Colorado Dress Code for Gameday #DeionSandershashtag #deionsanders #deionsanders21 #trending #viral #deionsanders #coachprime ... See more

We hope you enjoyed this edition of The Daily Dumbbell! Let us know how we did and make sure to come back tomorrow. Same time same place.