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:

You add so much to this world.
By being in it.
By being you.
By sharing your light. 
Thank you for sharing yourself with the world. 

Not all pleasure is the same. Some comforts distract or numb. Meaningful pleasure, on the other hand, is the kind that restores you, deepens connection, and leaves you feeling more like yourself afterward.

This isn’t about productivity or self-improvement, it’s about choosing experiences that feed your nervous system, your values, and your sense of aliveness. Especially in stressful times, meaningful pleasure isn’t indulgent. It’s protective.

Joy doesn’t have to be loud to be powerful.

What meaningful pleasure can look like:

Pleasure that nourishes helps you rediscover what it means to be alive with heart.

✅ Action step: Choose one small moment of meaningful pleasure today: a walk, a creative act, a moment of beauty, or a nourishing conversation. Let joy be something that supports your well-being, not something you have to earn.

^{Love, Lola Graham}

There’s no single “best” way to structure resistance training. The ideal split (what body parts you’re working each day) depends on your time, recovery, and goals.

When doing resistance training 2 days per week, it is typically best to work your full body both days. Doing this means you are going to be stimulating each muscle group twice each week to help build strength, preserve muscle, and support long-term health. It’s efficient, sustainable, and perfect for busy schedules or anyone getting back into training.

3 days per week allows for more total volume. Some good options are:

These options help you hit each body part at least 2x/week, but you can get a bit more total volume in, making it easier to gain strength and muscle while leaving other time in the week for cardio.

4 days per week offers more flexibility: you can target muscle groups more precisely, have more time to focus on movement quality, and pursue more specific performance or physique goals. Some good options here are:

There are many good options to choose from, but what matters is picking a frequency you can be consistent with, and that still allows time to work on other aspects of fitness, like cardiovascular health. The “best” split is the one you can sustain.

✅ Action step: Look at your exercise routine and see the best resistance training split is for you and your goals right now.

^{By: Joshua Graham}

^{A gentle invitation to integrate lived experience with kindness, perspective, and care.}

As the week closes, what is one thing (or more) you’re proud of yourself for? Take a glance at your whole week, even the quiet and unseen moments. Let yourself acknowledge it with kindness.

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!

If you find our newsletter helpful, we’d love for you to share it with a friend! If you’re that friend, you can subscribe here. Thanks for spreading the word! xo

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).}