I’m posting this as I sit in the hospital waiting for my husband while he’s getting a colonoscopy. I’m overcome with gratitude for my health. Over the past 2 hours as we got him checked in and waiting for the procedure to start, I’ve seen and heard so many people struggling with their health. I didn’t mean to eavesdrop, but those curtains just don’t block anything! The number of medications, heart issues, high blood pressure, etc is mind blowing.
Thank goodness we are here for the preventative health factors of screening. I felt compelled to post about this because I’m even more aware of how important it is for us to be Proactive in our health. In the big picture of life, it doesn’t take much to eat whole foods, exercise, and keep our mind healthy (meditation, deep breathing, etc).
It’s no secret that moving more helps us to be fitter and healthier. Research shows that as little as 30 minutes of exercise per day can boost our general health and well-being. Here are just a few other benefits of getting in half an hour of exercise every day.
1. Reduce stress
Exercise increases the amount of norepinephrine in your body – the chemical that can moderate our brain’s response to stress and stressful situations. If you’ve had a tough day, move your body and get your sweat on — a quick work out can reduce stress, as well as boost your ability to deal with existing mental tension.
Exercise increases the amount of norepinephrine in your body – the chemical that can moderate our brain’s response to stress and stressful situations. If you’ve had a tough day, move your body and get your sweat on — a quick work out can reduce stress, as well as boost your ability to deal with existing mental tension.
2. Mood booster
Feeling down, frustrated, or sad? Get in a quick HIIT session or yoga – physical activity stimulates chemicals in your brain to leave you feeling happier and more relaxed. Plus, who doesn’t enjoy the post-exercise endorphin rush?
Feeling down, frustrated, or sad? Get in a quick HIIT session or yoga – physical activity stimulates chemicals in your brain to leave you feeling happier and more relaxed. Plus, who doesn’t enjoy the post-exercise endorphin rush?
3. Improve memory
If you’re looking to boost your powers of recollection, take a half hour walk around the neighborhood. Exercise increases the production of cells in the brain responsible for memory and learning.
If you’re looking to boost your powers of recollection, take a half hour walk around the neighborhood. Exercise increases the production of cells in the brain responsible for memory and learning.
4. Improve self-confidence
We all have days where we feel less than average – half an hour of exercise could be the ticket to feeling great about yourself. High-five for doing something positive for your body.
We all have days where we feel less than average – half an hour of exercise could be the ticket to feeling great about yourself. High-five for doing something positive for your body.
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Ready to finish out 2021 STRONG?
I’ve got something a little different for you today … but you know it has to be good because it’s straight from Jerry Seinfeld.
It’s called “The Seinfeld Strategy”
And it’s the same exact method he used to pump out non-stop content for his TV show and for his stand-up acts.
Here’s what’s really cool ...
We can use this same strategy to stay consistent with our fitness/health/nutrition also … ESPECIALLY through the holiday season!
How it works:
- Get a calendar or create a spreadsheet - something you can post on your wall. The bigger the better.
- Every day you work out / follow your plan, draw a big red X over the day
- After a few days, you’ll see a nice looking chain starting to build … a chain that gets longer and longer every day!
- Your goal: DON’T BREAK THE CHAIN!
The key is to set yourself up for success.
👉Aiming for a 90-minute workout, 7 days/week is NOT going to be realistic for most people.
But you know what is?
MOVING your body and getting your heart rate up for at least 20 minutes. Meditating everyday. Drinking half of your body weight in ounces every day. You get the idea.....YOU pick something that fits your goals.
So, are you up for the challenge?
Step #1: What’s the action you want to commit to EVERY day for the rest of the year?
Step #2: What’s the minimum threshold for being able to draw that “X” on your calendar?
Step #3: Do it every day!
If something happens and you miss a day, note how many days you kept up your streak. Then start back ASAP to beat your old streak.
This is a POWERFUL way to help build consistency - especially during the time of year when our self-care sometimes takes a back seat.
Reply back to this email if you’re up for the challenge and let me know what you are choosing!
Make it an amazing day!
PS: Accountability is EVERYTHING when it comes to reaching your goals. Having a support system in place means you’re not in it alone – and that someone is there to help you every step of the way.
That’s just ONE of the reasons my coaching programs have helped so many people succeed. If you’re ready for more, let’s talk. Here's what one client says, "I have been working with Colleen and I have never felt better about my overall health- My body has made an amazing transition in such a short period of time. Colleen's knowledge is second to none when it comes to fitness and nutrition. She truly is a caring and sincere person who wants you to achieve all your fitness goals." Brandie S.
Interested in ways to support your wellness with chemical-free options? Click HERE!
A while ago I slipped into a not-so-mindful habit … I was multitasking while I was eating.
And by that I mean, I wasn’t paying attention to the food going into my mouth and instead was focused on my phone or my computer screen.
I know I am not alone in this.
It’s something most of us do almost daily. We do it to save time, keep ourselves entertained, and just out of habit.
But when I realized what was happening - I made a really important connection with my new “habit” and my wellness.
That’s because when I was distracted, I barely NOTICED or TASTED anything I was eating.
When you consider that it takes about 20 minutes for our bodies to send “I’m full” cues to your brain, you can quickly see how easy it is to overeat.
Not to mention you end up ignoring how the food makes you FEEL – physically and emotionally.
Plus, instead of eating because we’re hungry, we can start to rely on outside cues like our emotions or because we see or smell tasty foods.
Or even because it’s a certain time (think dessert after dinner even when you’re full), or for entertainment’s sake, or to relieve boredom or other emotions.
This is where mindful eating comes in.
Basically, it’s simply slowing down and really paying attention when you eat.
Here are the basics. Just pick one meal and:
- Turn off the TV and put your phone out of reach.
- Eat slowly, taking time to chew and taste each bite.
- Focus on how your body feels with each bite.
- Stop eating when you’re full.
- And also, before and after you eat, note – without judgment – whether you are truly hungry, and whether what you just ate benefits your health, goals, and your well-being.
When you start to tune in, you’ll probably notice that your habits and food preferences begin to change …
and you’ll begin to make choices that help you feel better and reach your goals faster.
You don’t have to do this with EVERY meal. Just start with one a day and see what happens.
To get something different, you have to DO something different!
With my wellness business I know that stepping out of your comfort zone (even just a tiny step!) can feel UNcomfortable.
I've got you covered. I have built-in support and accountability … along with our proven plan to help make your journey faster and easier… and FUN. Let me know if I can support you in any way!
Live today with intention! And if you haven't grabbed my free Mindfulness Workbook, HERE it is! Thank you for all of you who have sent me messages about how much this workbook is helping you!
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I have a riddle for you …
What’s an activity that:
- between 200-500 million people across the world engage in,
- has tripled in popularity over the past decade, and
- is believed to improve your wellness, focus, energy, and mood?
Plus, studies show it can help alleviate back pain … improve enzymes in your brain to help fight Alzheimer’s … and even make your sex life better.
Some athletes use it to improve their performance.
It can also be perfect for helping you to cope with that extra stress that pops up during the holiday season, which will soon be in full swing.
If you guessed meditation … you’re right!
Meditation is a GREAT tool to help you become more mindful – which we’re focusing on a lot this month.
That’s because when you’re MINDFUL it basically means you are PRESENT and AWARE – which plays a huge role in your results, motivation, and even your workouts.
Having a meditation practice is a lot more mainstream today than it was 10 years ago.
In fact, almost as many people in the US meditate as do yoga (a little over 14% each).
Researchers are still investigating exactly HOW it works, but we do know that besides slowing down brain waves …
meditation helps you grow more gray matter in your hippocampus (which is linked with improving your mood & focus and slowing down age-related decline in cognitive functioning).
It’s definitely worth considering adding meditation to your wellness/fitness toolkit!
It’s easy to get started – just sit quietly in a comfy chair for a few minutes with your eyes closed, focusing on your breath and feeling your belly and chest rise and fall as you inhale and exhale. That’s it.
Try doing that for a few days, gradually increasing your time as it feels right. I add essential oils to help me deepen my focus.
Or you can use an app – there are dozens out there! (10 Percent Happier, Insight Timer (free, this is the one I use), Calm, and Headspace.) Also, my team put together a text series using Deepak Chopra's guided meditation 21 day series. This is how I started meditating, and it's amazing! Just text: CALM to 801-405-9525 and you'll receive daily text to the guided meditations.
At Elite Physique, we believe fitness is a mind-body experience. We work with clients to develop strategies for living their best life.
Live today with intention! If you haven't download my latest free Ebook all about focusing on mindfulness, grab it here:Mindfulness Workbook
Yours in health,
Colleen
Join my Facebook Group for more wellness info! Wellness With Colleen
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Talk about an accidental discovery ...
I’ve got a client who went on a trip to Europe a few years ago.
She ate differently than she did here in the US – basically less processed foods and more whole foods (veggies, fruits, proteins, etc.).
Can you guess what happened?
After a few days, almost every one of her everyday aches and pains went away.
Pains she had gotten used to – a sore knee, a tight low back, etc. – were pretty much GONE.
And this happened even though she was MORE ACTIVE all day, walking and sightseeing. Not to mention sleeping on strange beds.
It made such a difference that when she came home, she decided to keep it up – staying away from all her favorite go-to’s for snacks and weeknight meals.
She learned a valuable lesson: Sometimes, making a slight change in your lifestyle or everyday diet can have a HUGE payoff.
There are a lot of foods out there that can increase inflammation in your body.
And as you probably already know, inflammation is linked with aches & pains (especially if you have arthritis), but also obesity, diabetes, and a long list of other diseases.
I’ve put together a list of foods that are directly tied to inflammation, according to the Arthritis Foundation.
- Sugar. Processed sugars can trigger the release of inflammatory messengers in your body called cytokines.
- Trans fats. These can cause systemic inflammation. Even though they’re banned, trans fats can still be found in fast foods and some processed items. Check ingredient labels and avoid items with partially hydrogenated oils.
- Omega 6 fatty acids. Your body needs a healthy balance of omega 3s and 6s, but most of us get way too much of the 6s, which can lead to inflammation.
They’re found in salad dressings, mayo, and many vegetable and seed oils like corn, safflower, sunflower, grapeseed, soy, and peanut. - Refined carbs, aka “white” carbs. White flour, rice, pasta, bread, crackers, cereal, etc. can spike your blood sugar and lead to inflammation.
- Alcohol. Moderate drinking (1 drink a day for women; 2 for men) may have some health benefits for many people. However, studies show the more alcohol people consume, the higher their level of inflammatory markers in their bodies.
- Processed meats. The methods used to prepare these meats create AGEs (advanced glycation end-products), which are linked to inflammation.
Some people also find they get aches and pains from foods they are sensitive to, like gluten, dairy, and even some vegetables.
I’m not suggesting that you go on a big kick and throw out all of those foods. That can be hard to sustain.
But sometimes making just one or two changes can start you on the road toward feeling your absolute best.
We can also assist our bodies through supplementation. I personally take these three everyday to support my body:
1. Ningxia Red: massive antioxidants to fight free radicals in our body.
1. Ningxia Red: massive antioxidants to fight free radicals in our body.
2. BLM (Bones, Ligaments & Muscles): helps joint mobility with collagen, glucosamine, and essential oils
Reach out if you have any questions!
REFERENCES:
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