Here are a few simple tips to help you shift toward a less stressful, more mindful life:
BODY: Taking care of your physical body is an important first step to taking care of your psychological and emotional body. Motivation: What inspires you?
o Set attainable goals for yourself.
Set a short-term goal (ie: lose 10 lbs before your high school reunion in 3 months, training for a marathon or 5K, wedding, birthday coming up).
Set a long-term goal (ie: getting off your high blood pressure meds, conditioning to be able to keep up with your kids).
o Choose an activity that excites you, something you look forward to doing
Group fitness classes are a great option if you’re lacking motivation for your workout, or you just enjoy the varied routine and enthusiastic group energy.
Find out what works for YOU. Think about something you enjoyed when you were a child, and try an activity that translates into your life now.
Or choose something totally different that you never tried before.
o Enlist an Activity Accountability Partner
Workout buddy- go on a hike or walk instead of/ before/after going to lunch or drinks.
Long walks/ jogs with your dog, best friend, or spouse
Hire a personal trainer to help keep your exercise routine fresh and prevent injuries
Don’t fail before you start. We often talk ourselves out of experiencing new things because they can be intimidating or challenging. Remember, we are ALL beginners at some point.
MIND: A clear and present mind will allow you to listen to your body, and treat it with the care it needs in every changing moment.
Attitude-You ARE your THOUGHTS. What you THINK becomes your REALITY.
o Have a positive attitude about your health and wellness. Being GRATEFUL for your physical body is an excellent step toward mindfulness.
You are setting aside time to focus on yourself. Enjoy it!
You know you will feel better once you are finished, so get going already!
A negative attitude breeds negative results, such as burnout.
Shift your thoughts from “AM I going to exercise today?” to “WHEN am I going to exercise today?”
Pack your exercise clothes, towel, water and pre-workout snack the night before, so you don’t forget them in the morning scramble.
o Commit to your health every day of the year.
Listen to your body. It will tell you if it needs a rigorous workout or a rest day
Your body is in a different state every day. It’s imperative to listen to this, and respect that we change from moment to moment.
The sooner you accept that exercise must be a constant in your life, the sooner you will stop resisting it. You are putting your health first, and that is an imperative step on the path to life balance
Be sure to take some quiet time for yourself every day. This may mean setting your alarm clock 10 minutes earlier that usual, just so that you can sit with a cup of tea in silence for a few extra moments. Perhaps all you can manage is locking yourself in the bathroom for 5 minutes to practice some breathing techniques. Or maybe you have 20 minutes you can carve out of your evening to sit in quiet meditation or reading. This is about tuning in to YOU, so you can care for yourself in whatever capacity you may need each day, which will give you more capacity to care for others.
Keeping your spine aligned will prevent injuries while exercising, lifting heavy objects and children, and increase blood and oxygen flow throughout your body so you can stay awake and think straight.
When you're working on the computer, driving, or just sitting down for a meal, be sure your shoulders are rolled back and your core is tight. This will keep you lined up and prevent shoulder, neck, and lower back issues.
Body Check Head-to-Toe:
1. Neck and head are lined up with shoulders (chin slightly tucked).
2. Shoulders are relaxed, rolled back, and shoulder blades slightly pinched together.
3. Tummy is tight (hold as you would do if someone were to punch you in the gut. Not sucked in, but drawn up and in).
4. Lower back is mostly flat (rotate pelvis as necessary)with a slight arch (lordosis).
5. Feet are pointing straight forward, not turning out or in.
It can be fun to let loose once in a while, but overdoing it can wreak havoc on our bodies. Summertime is a season of celebration.
Between graduations, weddings, and backyard BBQ's, there are so many reasons to party, but knowing how to recover is crucial.
Try these tips to detox your system after a weekend of fun, or if you're just looking for a jumpstart to get yourself looking and feeling "bikini ready".
Detox Tip #1: Start off your day with warm water and lemon. This will help to get your system moving, flush your liver, and begin to rehydrate your body. If you need some caffeine, opt for green tea instead of coffee.
Detox Tip #2: Eliminate dairy and sugar (including white starch) for at least three days. Fruit is ok.
Detox Tip #3: Consider a green smoothie for breakfast. I like frozen berries, 1/2 a banana, spinach, chia seeds, and water.
Detox Tips #4: Increase your intake of produce. Fruits and vegetables have a lot of water in them, which will help to rehydrate you, as well as keep you full of fiber and nutrients. Have fruit for your snacks, and veggies with every meal.
Detox Tip #5: For dinner, make a detox soup. All green veggies and herbs, but no starch (no potatoes, beans, peas). I like baby kale or spinach, celery, green pepper, onion, and cilantro or basil (or both!).
Detox Tip #6: Have a shot of raw, organic apple cider vinegar with breakfast and dinner. It can be a little tough to get down, but your body will thank you.. especially your metabolism.
Detox Tip #7: Get your sweat on! Whatever exercise you enjoy the most, DO IT! The more you sweat, the more toxins you're releasing.