Films I Like (2021)
– Summer of Soul (Questlove)
– Dune (Denis Villeneuve)
– The Mitchell’s vs. The Machines (Michael Rianda)
– Nobody (Ilya Naishuller)
– Free Guy (Shawn Levy)
– No Time To Die (Cary Joji Fukunaga)
– Luca (Enrico Casarosa)
– Raya and the Last Dragon (Carlos López Estrada, Don Hall)
– The Sparks Brothers (Edgar Wright)
– Shang-chi and the Legend of the Ten Rings (Destin Daniel Cretton)

Albums I Like (2021)
– Chvrches: Screen Violence
– Gojira: Fortitude
– Finneas: Optimist
– Gretchen Parlato: Flor
– Rhye: Home
– Michael Wollny: XXXX
– Mon Laferte: Seis
– Madlib: Sound Ancestors
– Sons of Kemet: Black To The Future
– Bruno Mars, Anderson.Paak: An Evening w/ Silk Sonic
– B.D. Lenz: Sole Searching
– Kacey Musgraves: Star-Crossed

DW Fitness Friday:
“Top Ten Healthy Tips”
by Brendan Buckley

These are a few tips that might help you live a slightly healthier life. I like to read and study a lot about fitness and nutrition, and I find that many sources tend to contradict one another. The jury is still out on a lot of their recommendations.

1. Nutrition:

Avoid fried foods. Avoid sugar. Avoid cigarettes. Eat plants (fruits and veggies) with each meal. Proteins are probably better than carbs.
The Ten Superfoods. (salmon, almond, berries, garlic, spinach, green tea, olive oil, broccoli, red wine, ginger)

* Morning Smoothie
– Raspberries
– Blueberries
– Blackberries
– Strawberries
– Kefir Yogurt
– Cinnamon
– Collagen Powder

* Afternoon Smoothie
– Protein Powder
– Peanut/Almond Butter
– Banana
– Almond Milk
– Coconut pieces
– Cacao nibs

2. Intermittent Fasting:

Try not to eat after 8:00 pm (or, stop 8 to 12 hours prior to your breakfast time). Allow your body time to cleanse itself and rest.

3. Hydrate:

drink water first thing in the morning, and prior to sleeping

4. Exercise:

functional fitness: do exercises that help you live and perform better.
– cardio (jog, hike, jump rope, bike, rowing, explosive movements)
– resistance training (body weight, weight lifting, isometric holds, bands)
*include the 5 basic movements: pull, push, lift, carry, hinge
*do something every day

5. Hand Exercises:

stress ball, asian pool balls, squeezers
also, don’t ignore the feet.

6. Stretching/Flexibility:

deep squats, lengthen yourself
stretch on the drumset
*avoid static stretching

7. Posture:

aim for symmetry throughout the day (driving, sitting, standing)

8. Breathe:

prior to playing (whenever: nervous, angry, stressed, tight, tired, hyper)

9. Sleep:

6 to 10 hours.
stick to a schedule.
no caffeine after 5:00 pm

10. Moderation: