Clear Your Mind

Clear your Mind

 

Recently I’ve been trying to make an extra effort to put myself first.  I’ve been taking the time to exercise, take control of my eating habits, stay hydrated, and get an acceptable amount of sleep.  What I wasn’t prepared for was how exhausting it is to take care of myself!

Although I’ve had more energy from drinking my 3 liters of water per day and sticking to a clean(er) eating lifestyle, I haven’t had the chance to reap the benefits of my progress. After reflecting upon this, I came to the realization that I’m missing something – I don’t take a time out. 

I know I’m not the only person who is constantly on the go – and that’s why you should keep reading!!! This “quiet time” we tend to lack in is surprisingly important.  Meditation is a simple yet effective way to decompress.  By using this form of relaxation you will improve your health.  These improvements will range from sleeping better to being more emotionally stable and thinking more positively.     

 

By taking 10-20 minutes out of your day to take a step back and just breathe and relax can make a huge difference.   The important part about this quiet time is to focus on rhythmic breathing.  Shavasana is, the most common yoga term used, where you lay down with your palms up, legs not touching and with your eyes closed.  

Benefits of taking a “time-out” for yourself:

The purpose of this activity is to rejuvenate the body, mind and spirit.  After practicing shavasana it allows the body to regroup and reset itself.  This sounds easy and it is FREE!

Additional benefits:

• a decrease in heart rate and the rate of respiration,
• a decrease in blood pressure,
• a decrease in muscle tension,
• a decrease in metabolic rate and the consumption of oxygen,
• a reduction in general anxiety,
• a reduction in the number and frequency of anxiety attacks,
• an increase in energy levels and in general productivity,
• an improvement in concentration and in memory,
• an increase in focus,
• a decrease in fatigue, coupled with deeper and sounder sleep, and
• improved self-confidence.

Challenge:

I challenge you to take the time to meditate/reflect for 10-20 minutes at least 3 times a week to start.  Once you start taking this short time out of your day to refocus your mind and body then you will continue to look forward to this time every day.  A great way to remember that you accomplished this task is to keep a journal of the dates and times or to simply put a star on your calendar.    

 

References 

  

http://www.youtube.com/watch?v=xoYnqvadurg

https://www.google.com/search?q=yoga+lying+down+pose&source=lnms&tbm=isch&sa=X&ei=ic74U7GFKsW5igK104HgCQ&ved=0CAYQ_AUoAQ&biw=1920&bih=920#imgdii=_

http://www.the-guided-meditation-site.com/reasons-to-meditate.html

Laughing is the best medicine!

At the end of a long work day or a day full of running errands sometimes I notice myself feeling down.  I had spent my day being serious and focusing on completing tasks.  I really disliked feeling blue and I bet this happens to many people.  I began researching ways that I could boost my mood without drinking loads of caffeine.  A highly recommended remedy to curing the blues and to make you happier is laughter!  The power of laughter is amazing and can truly have a positive impact on your mood and attitude.

After discovering that laughing can improve one’s well being I looked up the benefits and how to go about incorporating more laughter into your daily life.

The Benefits of Laughter:
Physical Health Benefits: Boosts immunity Lowers stress hormones Decreases pain Relaxes your muscles Prevents heart disease	Mental Health Benefits: Adds joy and zest to life Eases anxiety and fear Relieves stress Improves mood Enhances resilience	Social Benefits: Strengthens relationships Attracts others to us Enhances teamwork Helps defuse conflict Promotes group bonding

Just LAUGH and LAUGH:

One recommended way to incorporate laughter into your daily life is to laugh by yourself.  You could be sitting at a traffic light, in the shower or folding laundry it doesn’t matter where, just laugh!  It sounds silly to laugh by yourself but if it improves your health and relaxes you then why not risk being a little silly?!  When first starting out with your laughter journey start with fake laughing and over time your laugh will turn into a genuine laugh that will add joy to your life.

Challenge (with a partner or in a group setting)

Laughing is always more fun in groups!  Grab a family member or friend and try laughing together

. 

Try laughing without smiling.

  

Try different types of laughs (Examples: High/low pitched, a variety of speeds or rhythms) 

Another laughing technique that is becoming more popular is laughter yoga.  This unique type of yoga is a class where people come together to practice breathing techniques, smiling and laughing in a positive atmosphere.  Check out this video to see what Laughter Yoga is all about.   

https://www.youtube.com/watch?v=2EGTETc5oFU

I hope you accept my challenge and LAUGH!  Please feel free to write comments about your laughing experience and if you have noticed improvements in your mood.

References

https://www.youtube.com/watch?v=2EGTETc5oFU

http://www.helpguide.org/life/humor_laughter_health.htm

http://www.laughteryoga.org/english/laughteryoga

~Michelle

How WATER can Change Your World!

How WATER can Change Your World!

Fun Facts:

•  Roughly 70% of an adult body is made up of water.
• The weight a person loses immediately after intense physical activity is weight from water, not fat.
• Water leads to increased energy levels. The most common cause of daytime fatigue is actually mild dehydration.
• Water helps to maintain healthy body weight by increasing metabolism and regulating appetite.

Challenge:

I recently read an article about a woman who was drinking about 1 liter of water a day.  She was not in the best health so her doctor encouraged her to drink 3 liters of water a day for a month.  They took before and after pictures and noted her progress throughout the process.  Not only did she look more full of life, but she said she had more energy!  The woman also lost weight and inches.  This is a small change in one’s diet and can enhance your health.  The best part about it is, IT IS FREE!  

I challenge you to drink 3 liters of water every day for 1 month.  Take before and after pictures and take notes. Show us you progress! After a week of the challenge myself, I have noticed my stomach is feeling flatter, and after a very busy work week my caffeine intake was lower than expected.  I have come across some obstacles (like having to visit the restroom more often) but that is to be expected when you’re doubling your water intake!

In the references below is the article I read to inspire this challenge.

Tips:

Drinking 3 liters of water every day for a month can get a little boring!  Here are a couple tips to spruce up your water and keep your hydration journey going.

-Add a fresh fruit

By using a slice of lemon in the morning to your water it kick starts your metabolism.  This idea is great for flavor and it is simple to do.  The possibilities are endless! 

Examples: lemon, cucumber, raspberry, strawberry, blueberry

http://www.buzzfeed.com/melissaharrison/fruit-infused-waters

http://fruitinfusedwaters.com/

http://www.prevention.com/food/cook/25-flat-belly-sassy-water-recipes?s=26

-Add fast flavor

I am a huge fan of crystal light!  I am substituting crystal light with energy instead of coffee.  They have lots of different flavors and Walmart has it in the “Great Value” brand.  The important thing to watch for is the extra sugars.  I typically limit myself to one packet a day.

Examples: Crystal Light, Propel, iced tea

-Get creative!  

Use ice cubes, straws, and set goals for yourself.  For example a goal could be to have 1 liter of water with lunch or to have your liter drank by 2 p.m.  This challenge can be fun and easy if you spice it up a little bit!

References

http://aplus.com/a/Woman-Adds-This-To-Her-Diet-And-Looks-10-Years-Younger

http://www.allaboutwater.org/water-facts.html

http://www.everydayhealth.com/water-health/drinking-water-taste.aspx

http://www.buzzfeed.com/melissaharrison/fruit-infused-waters
http://fruitinfusedwaters.com/
http://www.prevention.com/food/cook/25-flat-belly-sassy-water-recipes?s=26

~Michelle

WHO'S READY?!

TODAY kicks off the 1st Annual Slim in Six Weight Loss Challenge! Are you ready?! Share with us how your initial consultation with your coach went, today! 

Join us TONIGHT for a FREE Seminar on the tips and tricks of slimming down for summer! 7pm at Mountain Valley Fitness & Health!! Presented by the Personal Training Staff.