Welcome to Living Well Daily, the newsletter serving up a daily dose of care designed to support you, cheer you on and remind you, always, just how wonderful you already are.

In Today’s Edition:

On cloudy days, the sun still shines above the clouds. ⛅
During your cloudy moments, remember your light is still there, too.
It may be harder to notice, but it is there.
You are enough in all moments.

PS. We hope your day is wonderful

Happy Monday 💛 Let’s begin this week gently with a healing connection to self-love.

Place one hand over your heart if that feels comfortable, or simply notice the space of your heart in your chest.

Imagine planting a seed there, a seed of self-love. There’s love in you showing up here today, that love adds to the garden of your heart. That love is a seed that grows, adding beauty to your life.

With each breath, you nurture it: watered with care, showered with sunshine. Each breath, a caring force of love.

Self-love is not constant positivity. It’s ever-changing. It’s patience. It’s speaking kindly to yourself. It’s staying when things feel uncomfortable and leaving when the time is right. It’s gentle and fierce. It’s what you need most when you need it.

Picture that seed slowly growing roots. 🌱

It becomes sturdier each time you:
Rest when you need rest.
Offer yourself care no matter how imperfectly.
Forgive yourself.
Try again.
Laugh.
Believe, in you.

This week, your garden of self-love doesn’t require perfection. It invites care. It invites the recognition of your beautiful enoughness.

Take one slow breath, appreciating your growing self-love.

You are worth your own tenderness.

^{Love, Lola Graham}

For the first time in 17 years, the American College of Sports Medicine (built on 137 reviews and over 30,000 participants) updated its Position Stand on resistance training.

Stuart Phillips, one of the authors of the Position Stand, summed it up: Whether it's barbells, bands, or bodyweight, consistency and effort drive results."

The big takeaway is that two times a week of resistance training with adequate effort and consistency can be enough to improve your strength, build muscle, and support your long-term physical function. During those two sessions, it is important to focus on training all your major muscle groups

The Position Stand also states that how you do it doesn’t matter as long as the effort and consistency are there, so no gym? No problem. Bands, bodyweight, or simple home routines can all still work well.

You don’t need to overcomplicate it to see real benefits and results from resistance training; consistency beats complexity.

✅ Action Step: Pick 2 days this week to do a simple full-body strength session, even 20 to 30 minutes counts.

^{By: Joshua Graham}
Source: https://acsm.org/resistance-training-guidelines-update-2026/

^{A gentle prompt to help you create small feel good moments of beauty, appreciation, and delight.}

Find one thing today that feels like a small gift. Be open to receiving, remembering that so many precious things often go unnoticed (like the water from our taps, and so much more).

Before you go, let us know what you thought of today’s edition and if there are any subjects you would like us to cover in the future reply to this email and let us know!

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With love and care,

Lola & Joshua | The Living Well Team

^{Living Well Daily is for educational purposes only and is in no way a substitute for professional medical and mental health advice and diagnosis. Please consult a qualified professional for care unique to your needs.}

^{Remember: It’s okay to ask for help. Crisis Lifeline: call or text 988 (Canada & US).}