We all know the struggle: you’re brimming with positivity, determined to think and speak happy thoughts. But then, negativity creeps in from those around you. Maybe they don’t understand the power of positive thinking, or perhaps they’re stuck in a rut of complaining and criticizing.
Here’s the good news: you have a choice! You don’t have to get sucked into the vortex of negativity.
The Secret Weapon: Your Tribe
The key to staying positive is surrounding yourself with like-minded people – your “positivity posse.” These are the friends, family, or colleagues who lift you up, inspire you, and celebrate your journey.
Power in Numbers:
Let’s face it, one positive voice is great, but two (or more!) are unstoppable! Partner up with someone who shares your positive outlook. Together, you can gently nudge conversations back towards the light, subtly reminding others of the power of a good attitude.
Leading by Example:
Even if you can’t directly change someone, you can still influence their world. Be the beacon of positivity! Inject optimistic statements into conversations, or simply steer the topic towards something uplifting. Your genuine enthusiasm will be contagious.
Know Your Limits:
Not everyone thrives on positivity. Sometimes, people cling to negativity as a comfort zone. Let them know you care, but also give them the space to find their own path.
The Art of the Exit:
If negativity becomes overwhelming, it’s okay to excuse yourself. Removing your energy from the situation sends a subtle yet powerful message.
Honest Talk:
For those close to you, an honest conversation about negativity might be the key. Remember, awareness is the first step to change.
Positivity is a Magnet:
By surrounding yourself with those who share your positive outlook, you create a powerful force field that attracts others. Soon, you’ll find your positivity posse growing, lighting up the world one positive thought at a time!
As we age, our muscles naturally lose strength and mass. This is called sarcopenia, and it can make everyday tasks like getting dressed or climbing stairs more challenging.
You might think sarcopenia is a problem for much older people, but it actually starts earlier than you might think! Muscle strength and power (how quickly your muscles can contract) start to decline around age 40. This happens because some muscle fibers, called type II fibers, shrink faster with age than others. These type II fibers are the ones responsible for powerful movements.
As we age, we can lose muscle mass and strength. This is called sarcopenia, and it can make everyday activities like getting dressed or climbing stairs more difficult. You might think this is just something that happens when you get really old, but it starts earlier than you might expect.
Around 40, our muscles can start to lose their power and strength. This happens because the type of muscle fibers used for powerful movements (like sprinting or lifting heavy objects) are more prone to shrinking with age.
But, here’s the good news: even though muscle loss is common as we age, it’s not inevitable! Recent research shows that strength training with weights can actually reverse some of the age-related changes in these muscle cells! This means you can potentially slow down or even prevent muscle loss by incorporating resistance training into your routine.
So my friends, it’s never too late to start strengthening your muscles. AND, the benefits of preventing muscle loss with age are clear: regular exercise, especially weight training, can help you keep your muscles strong and functional as you age. Imagine a world where everyone feels strong and capable well into their golden years!
Are ya ready to get started? Let’s ditch the “too old” mentality and embrace the power of lifting. TODAY.
Stay active, lift some weights, and keep your muscles happy! They’ll thank you for it later.
Friends, you know I hate to be the bearer of bad news, BUT the natural loss of muscle mass and strength as we age is associated with all-cause mortality and linked to the incidence of many chronic diseases…like cardiovascular disease and stroke, hypertension, insulin resistance, and type 2 diabetes.
According to the National Institute of Health, muscle mass decreases 3-8% per decade after 30 and this rate of muscle decline is higher after 60! Less muscle generally means a higher body fat percentage and higher body fat slows your metabolism down, NOT age.
Here are 5 ways to combat muscle decline:
Eat protein (Ladies…are you getting enough?)
Resistance train (Do you have a strength training routine that involves building muscle?)
Increase your Omega 3s (Omega 3’sare anti-inflammatory and inflammation causes muscle to break down)
Check your vitamin D levels (vitamin D helps with muscle protein synthesis)
Walk (walking increases mobility and blood flow which helps with insulin and muscle repair)
If you don’t have access to a gym or some weights, resistance bands are an inexpensive option to help maintain or build muscle. Many exercises can be done with resistance bands to work the upper or lower body. Here are a few upper body examples:
1. Overhead press
Stand with your feet shoulder-width apart and hold the band in each hand with an overhand grip.
Raise the band up to shoulder height, then press it overhead until it is straight above your head.
Slowly lower the band back down to shoulder height, then repeat.
2. Chest press
Lie on your back with your knees bent and your feet flat on the ground.
Hold the band in each hand with an overhand grip, palms facing each other.
Slowly lower the band down to your chest, then press it back up to the starting position.
3. Bicep curl
Stand with your feet shoulder-width apart and hold the band in each hand with a supinated grip (palms facing up).
Curl the band up to your shoulders, then slowly lower it back down.
4. Tricep extension
Stand with your feet shoulder-width apart and hold the band in each hand with an underhand grip (palms facing down).
Bend your elbows and extend your arms behind you, keeping your elbows close to your body.
Slowly lower your arms back down to the starting position.
These are just a few examples of exercises that can be done with resistance bands to work the upper body. There are many other exercises that can be done, so find some that you enjoy and that challenge you.
Tips for using resistance bands:
When choosing a resistance band, start with a light band and gradually increase the resistance as you get stronger.
Make sure to warm up before using resistance bands.
Focus on proper form and don’t sacrifice form for weight.
Listen to your body and don’t push yourself too hard.
Vary your workouts to keep your body challenged.
Resistance bands are a great way to add variety to your workouts and challenge your muscles. They are also a portable and affordable option for strength training. I take them with me when I travel!
Prevent sarcopenia (muscle loss) and get strong today.
The proverbial “fountain of youth”…sought by many and assumed to be so elusive. But….is it?
The truth is, much of we have come to believe as “age related decline” is not age related, but rather LIFESTYLE related –AND we can do something about each of these factors. Boiling multiple studies down to a nutshell, we’ve learned there are six primary lifestyle factors were repeatedly identified:
Exercise
Sleep
Managing stress
Building social connections
Avoiding toxins, and
Diet
In other words, what you put into your body (or don’t), movement, socializing and sleep will impact how long you live and the quality of your life.
I’ve written about sleep before (see prior blogs) – but by now, most of you are aware of the factors that can impact a good night’s sleep. However you may not have bought into what a key role sleep plays in health, mind function, energy, and inflammation…and how it aids the other 5 longevity factors listed above.
If aging well and FEELING GOOD are important to you, prioritize sleep and then focus on the other factors. Here are a few ideas to help improve your sleep habits:
1. Establish a bedtime routine: (warm shower or bath)
Journal. (writing down thoughts, worries or to-dos will get them out of your head)
Read a book.
Meditate. (I have to say I love a guided meditation to fall asleep to or ocean sounds..)
2. Check out your sleep environment:
60-67 degrees is ideal.
Are loud sounds blocked out? (a white noise machine may help)
Black out shades are great for keeping light from coming in.
3. We can’t omit the blue light conversation. (phone, TV, tablet, computer)
Sorry, but it’s true…blue light can be super disruptive. It’s best to shut screens down 2 hours BEFORE bed.
4. Become aware of when you last eat or drink.
You know that saying, “Eat with the sun, sleep with the moon”? It’s a good rule to follow. If you go to bed by 10, you’ll want to have dinner by 6 or 7.
Watch fluids …you know why.
That includes alcohol. Without exception, alcohol negatively impacts sleep. Cut off alcohol about the same time as dinner and limit consumption.
5. A good night’s sleep begins with bright sun light early in the day. This will keep your body’s circadian rhythm in sync and turn off melatonin.
6. Exercise or be active – just not right before bedtime!
So there you go. Feeling your best and aging well are mostly in your hands. Take a couple ideas and start incorporating them into your life because today is “some” day. Carpe diem & sleep well my friends, sleep well.
”Sleep is that golden chain that ties health and our bodies together.” – Thomas Dekker
Hey friends, how are you feeling these days…with work, family or the holiday season upon us? If you are feeling overwhelmed or stressed, maybe it’s time to take a breather and add intentional steps to alleviate stress.
By now you probably know that meditation and other recommended stress reduction techniques previously considered “new age” really work. Many high performers incorporate various forms of meditation into their daily lives because it works (and are a heck of a lot better than drugs & those nasty side effects). There are many forms meditation from walking in nature, guided meditations (especially good if you have an active monkey brain like me), breathing exercises (try inhaling completely for 4 seconds, hold 7 seconds, exhale completely for 8, repeat 9 more times), or simply enjoying the love & affection of a pet. Try them out and see what suits you best.
Why is it important to work on controlling/limiting or reducing stress? Because with chronic stress, the brain atrophies…which means it gets smaller and less effective. When you are stressed, you release cortisol. With elevated cortisol, your brain begins overload and …then begins to degenerate. The parts most affected are the areas of the brain associated with dementia/long term memory.
There are also vascular impacts of stress on our brains due to the flight or fight response. This response releases hormones that decrease blood flow to our brain. Chronic stress has long term effects on our brains.
What else happens? Well, elevated cortisol can also decrease circulation. That’s why it makes sense then to engage in an activity that causes an increase in circulation. Exercise increases your heart rate and oxygen to the brain. On the opposite side of the spectrum, long term sedentary activity decreases blood circulation all over the body. Then, if you add a stress response to being sedentary and possibly a thyroid issue, all these factors impact the health of our brains.
Public service message: The more intense the exercise, the better the benefit because your heart has to pump harder. Try intervals or short bursts of increased energy/effort for 10-30 seconds, 10-15 times.
To recap, we have the impact of stress and a sedentary lifestyle impacting our brains. Now, let’s talk diet. “Type 3 diabetes” is now used to describe dementia because if we indulge in sugar or processed carbs, we get too much insulin. Seriously, our bodies were not made to consume the sugar we load into them daily. Chronic surges of insulin also cause damage to the brain. I’m saying this with a lot of love….so hear me when I say, “If you are tired after meals, it’s time to review what you are eating.” A normal response after a meal should be your hunger is vanished – NOT an energy surge – or an energy drop.
Small changes in our diets can make a HUGE difference with our brain health (& overall health & weight)!
When it comes to gluten…there is a high correlation between neurological symptoms and gluten antibodies – most specifically with wheat gluten. So if you have an inflammatory diet, you are inflaming your brain. It WILL begin to degenerate. As these various factors (stress, blood sugar instability and/or surges, sedentary lifestyles, lack of circulation, poor diet) add up, we will begin to feel foggy. That “fog” is brain degeneration. You have a thought but can’t get to it.
What would a balanced brain focused diet consist of? The key is to eat a diversity of vegetables/plant fibers along with healthy fats and LIMITED sugar/processed carbs. Proteins can also be inflammatory with most inflammatory proteins being milk protein, egg protein, and soy protein. Experts suggest a diet that is A.) gluten & dairy free, B.) one that includes flax seed & fish oils (healthy fats), and for sure, C.) a diet low in sugar and processed carbs to prevent sugar surges, and D.) a diet FULL of diverse vegetables.
The bottom line is thatanything that causes inflammation to the body has an effect on the brain.
That would include stress, diet, sedentary lifestyle, arthritis, food allergies, auto immunity diseases, etc. What’s the best way to support our brains?Ultimately, what we should do for a healthy lifestyle and weight is what we should do for our brain: eat properly, exercise with intensity to increase our heart rates, and supplement with dietary flavonoids like turmeric, resveratrol, and polyphenols. Last, try meditation or breathing techniques to lower stress. Laugh. Help others. Try inversion. Get a pet. And educate yourself because you are worth it. Some of my favorite recent reads include:
The good news is EVERY little bit helps and most of what helps is in our control. Isn’t it nice that the things we can do to remain healthy, fit and active will also serve our brains well?
I think today is a great day to take action. A friend of mine likes to ask, “What have you got to lose?” Well, my friends, taking no action WILL lead to Alzheimer’s and dementia. It’s not a matter of “if” but “when”. I think a better question is, “What have you got to gain?”
The last time we chatted, we talked about the pros/cons and influences of our environment and the people we hang out with. To help secure success, here are five things to do to make good things happen in your life.
1. ADMIT THAT ….” –IT” HAPPENS
Because we are faced with loads of data and information daily, we simply can’t evaluate each & every choice, therefore much that happens is automatic (efficient) behavior patterns and habits. When we are in uncertain environments we tend to “follow the herd”, so the key is to plan ahead, especially when traveling. Scope out the nearest gym or track and pack snacks. BE the change and you may influence your companions to mimic your healthy behavior.
2. KNOW YOUR TRADEOFFS/ LIMITS
Pay attention to your food intake and avoid mindless eating. Have a set of guidelines that you will follow in all situations so it eventually becomes a habit. (Like, veggies only during happy hour free for alls laden with fake cheese and fried options.) Maybe you have a rule that you will put your fork down between bites. Or, maybe you will only watch TV if doing so on the elliptical or doing exercises during commercials to avoid sitting and being sedentary. This is actually one of my favorite ways to slip in workouts. For normal TV viewers (yes, I am one of those), there’s at least 20 minutes during a 60 minute show. Do you know how many squats, jumping jacks, and crunches you can do? I like to do 30 second circuits repeating exercises until the next commercial, at which time I switch to another circuit of exercises (squats, dips, push-ups, knee outs).
3. BUILD-A-BUDDY (WORKOUT GROUP, THAT IS)
One of the best ways to protect your fitness routine is to invite the friends of your friends to work out and build a wall of influence that increases your chance of sticking to a workout program. Shhhhwwwwingggg!
4. IF YOU’R HAPPY AND YOU KNOW IT
Avoid your Debbie downer friends. (Remember that SNL skit where the girl always put a negative spin on EVERYthing?) Yeah, stay away from those folks and hang with the happy ones. It’s contagious and it works both ways. And smile. It reinforces a positive mood. Practice daily gratitude daily by writing down 3 things you are thankful for, say thanks, and tell your loved ones how much you appreciate them. Research shows regular gratitude practice creates new neural pathways that support a more positive outlook. WOW, that’s powerful, isn’t it? Even better is that others are more likely to “catch” your positive feelings over your negative ones. Be a P.O.P.V. or a “proliferator of positive vibes”. It’s seriously catching.
To help you choose the right (healthy) action, try being intentional using body scanning and labeling. Do a quick check-in with sensations and then label your emotional state by noting “this is just fear” or “this feeling is approval seeking” to kick your neo-cortex into action. This practice allows you to shift from being reactive and move to a calmer state of awareness.
Doable, right? Try my “five” to enhance “alive”. And commit to fit.
“Pay attention to your intuition. Listen to your heart. Speak your mind. Love yourself so that you can love others. Smile.” ~Nishan Panwar
In parts I & II of the blog series, “Be Your Best You”, we talked about nourishment of the mind with a little down time and last week we talked about nourishment of the body through exercise, nutrition, hydration, and sleep. Today’s blog, Part III, is about strengthening the soul through self-love, love of others, spirituality and laughter.
The first ingredient of soul care is self-love. It’s natural to take care of other people/things we love…but to trul y love others we have to love ourselves first. The Golden Rule tells us to “love your neighbor as you love yourself”. Self-love isn’t being arrogant or getting our way, but it does require knowing our boundaries, being kind to ourselves (learning how to say no), and honoring our values. When we live from a place of self-love, the world mirrors compassion and love back to us.
Once we learn to love ourselves, we may offer a better self to those around us. Loving others is ingredient number two. It lowers risks of chronic diseases, stress, and brings emotional happiness. When we do acts of kindness through service, it connects us to those we serve and gives us a kind of satisfaction that self-interest cannot provide.
Ingredient number three is spirituality, or connecting to something bigger than ourselves. Mainstream science has proven that we are wired to believe. So, not only are we built to connect, the more we connect and develop our spiritual selves through meditation, prayer or other means, the healthier and happier we live.
“Laughter is the shortest distance between two people.” ~Victor Borge
The last ingredient to nurturing the soul is laughter. Laughter releases tension and relaxes us. Physiologically, it benefits the body like a light workout by increasing blood flow, boosting energy, burning calories and aiding sleep. In other words, it’s time to get silly. When laughter is shared, it bonds people together increasing intimacy. Best of all, it’s fun and free.
Self-love, loving others, spirituality, and laughter are four key ingredients to strengthen your soul. What’s holding you back from loving yourself in a way that inspires and brings forth beauty? Be patient with the process and allow it to unfold. You will find you are ready to compete again, but stronger and better.
A “Blue Mind” is defined as a mildly meditative state characterized by calm, peace, unity, and a sense of general happiness and satisfaction with life in the moment….
We are so bombarded with sensory stimuli that our poor brains need a break…but unfortunately, we often don’t allow enough time from our hectic lives to recharge adequately. This is where the great healing power of being around water comes in. It’s not that we shut down when we are near water, but we do get a break where less information comes in. We relax, and a sense of calm, unity, happiness and peace eases in. There’s a reason why rivers have often been considered sacred places and water often symbolizes a new beginning or salvation. We even have a universal attraction to the color blue (my personal favorite is the a blend between blue and green, the color of the ocean around the Florida Keys).
“We are beginning to learn that our brains are hardwired to react positively to water and that being near it can calm and connect us, increase innovation and insight, and even heal what’s broken,” Nichols writes in Blue Mind: The Surprising Science That Shows How Being Near, In, On, or Under Water Can Make You Happier, Healthier, More Connected, and Better at What You Do, published in last July. “We have a ‘blue mind’ — and it’s perfectly tailored to make us happy in all sorts of ways that go way beyond relaxing in the surf, listening to the murmur of a stream, or floating quietly in a pool.” I know that I can easily find perspective when I stand on the beach with the wind in my hair and watch the waves roll in. Regardless of what is going on in my life; while on the beach, I am at peace.
If you are one of the lucky ones who lives by water, working out next to water multiples the benefits exponentially. But don’t worry if you aren’t close to water. You can still listen to sounds of waves, close your eyes, and experience the benefits a “blue mind” provides. (Even the shower or a gurgling fountain works!)
“The ocean stirs the heart, inspires the imagination and brings eternal joy to the soul”. ~ Wyland
I’m ready to get “my toes in the water and my butt in the sand, not a worry in the world, and a cold beer (glass of wine) in my hand”…or is it the other way around?!
“Those who think they have not time for bodily exercise will sooner or later
have to find time for illness.” ~Edward Stanley
We know our best self requires a strong foundation of mind, body and soul. Sometimes life’s pace throws us off course and before we know it, we aren’t functioning optimally. When performance suffers in athletics, it is recommended to ease up on training, step back and focus on rebuilding and strengthening the core, the body’s foundation. After that, athletes return to the training program at hand, but stronger and better. Last week, we discussed nourishing the mind by slowing down and “taking 5” to reboot our brains. Continuing the dialogue of becoming your best you, today’s topic is nourishment of the physical body through exercise, nutrition, hydration, and sleep.
Exercise: Sitting is the new smoking. What? Yeah, our lives of convenience are taking a toll on our health. The studies are in. Daily movement is tres importante. Activity trackers are great tools to remind us how long our butt’s been in a chair by monitoring steps, workouts, sleep, etc. Find your fit because one size does not fit all. Do what you enjoy most so you’ll keep doing it. Yes, it’s important to get resistance training in. But that can come in different forms, as does cardio and flexibility. The high intensity intervals we suggested in last week’s blog (go hard, take a breather, go hard, rest, etc.) works well with cardio and lifting weights. Try Tabata. Increase your strength, stamina and mind at the same time. So be like Nike and just do it (repeatedly)!
Nutrition: Eat real, whole, fresh foods. Hippocrates was right. Food IS thy medicine. What we eat provides much more than fuel. It affects our immune system, plays a role in hormone regulation, intestinal health, and impacts a myriad of diseases. The most important action item we can do in this arena is to take back control of cooking. You don’t have to be a chef or spend much time in the kitchen. There are many healthy recipe options to choose from. Focus on foods in season, eat local, and look up recipes on Pinterest. Involve the family and eat mindfully. Turn the TV off and don’t be swayed by the high cost of cheap food.
“Water is the only drink for a wise man.” ~Henry David Thoreau
Hydration: Henry knew that water is integral to our health. In fact, more than half a person’s body is made up of water, so even mild dehydration can compromise the efficiency of most bodily functions, including boosting resting metabolism. Don’t wait until you are thirsty. Drink up and reap the benefits of good hydration: lower blood pressure, flushing of toxins, reduction of allergy/asthma symptoms, speedier joint and tissue repair, boosts in mood and energy, and of course weight loss/weight maintenance.
Sleep: Surveys are increasingly noting that most Americans are getting less than 6 hours a night, while 7-9 are better numbers. Like water, sleep deficiency contributes to many health issues like weight gain, high blood pressure, decreased immune function, impaired memory, and higher levels of inflammation which are linked to heart disease, stroke, diabetes, arthritis, and premature aging. On the performance side, improving our sleep quality and quantity will increase creativity, work and athletic performance. ‘Nuff said, sleep matters!
The great thing about nourishing our body through the areas above is that WE can reclaim control ourselves. That’s awesome. Optimal living at our fingertips.
Today is a great day to re-commit. Then compete. I’ll see you at the finish line (yawn) after I take a nap!
“Love yourself first and everything else falls in line. You really have to love yourself to get anything done in this world.” – Lucille Ball
Society seems to prize busyness. Being “on” at all times has become an expectation. Kudos to those who are focused, have a plan, and busy are working it. You possess the necessary ingredients for goal achievement! Being too busy, however, has a cost. Ironically, it negatively impacts the very success we are trying to achieve. If we go down the busy path too long taking care of the kids, the job, the home, relationships, etc., exhaustion creeps in. We wear down our nervous system and dampen our ability to be our most productive self. Racing from point A to point B, we produce and we provide. We are “on” at all the right times. However, the more externally we focus and the larger our “to-do” lists grow, the more inefficient (& unhealthy) we become. It is necessary then, to become our best self, we must slow down and nourish ourselves in mind, body and soul. To be our best self, we need to step back and rebuild our foundation. Today’s topic is nourishment of the mind through downtime. A little bit of nuttin’, honey.
You might think being idle is nuts, a waste of time. But, taking a few minutes of “nothing” can add up to a whole lot of something. It stimulates the parasympathetic nervous system and that, my friends, brings a slew of healthy benefits.
See, when we’re too busy, nothing new can come to mind. Creativity is dampened. Science has proven, however, that if we carve a little “mind space” we reap some cool benefits. Unstructured time allows for a process of incubation which is where our best ideas and solutions can come from. Not convinced to take a time out yet? The Energy Project study found that associates who took “time outs” increased their creative capacity in a huge way and enjoyed a greater level of health and mental well-being. Overwork has the opposite effect; less engagement, feeling worn out, a significant decrease in creativity/problem resolution, making mistakes, and so on.
High intensity intervals (HIIT) isn’t just effective in workouts, it’s an effective work/life strategy. Intense periods of focus should be balanced by time (breaks) allowing for rest and renewal. Short breaks boost digestion, lower the heart rate, increase work capacity, and elevate moods. So, go ahead, take a break. Observe how “energy management” can aid time management. Close the door. Turn off the phone. Or, step outside. Be still for 5-10 minutes a couple times each day. It may take a little getting used to, but the more you do less, the better you will be.
By making ourselves our own wellness mission, we can do better in serving others AND achieving our goals. Nourishing the self is essential to health, happiness and well-being.
