Habit Stacking improves your chances of accomplishing your goals and changing tiny habits to add up to a big ROI.
Keep It Moving...
the 9 most effective ways
to get moving and keep it going…
1. Find a buddy!
I'm sure you know someone else at work, a neighbor, someone in your house even that also could benefit from a little more movement in their life.
2. Walk first thing in the morning.
15 minutes of sunlight within 30 minutes of waking up resets your melatonin and gets cob webs out, so you’ll be more alert during the day and you’ll be able to sleep better at night (The Sleep Doctor).
3. Dance party- anytime, anywhere, but especially while you're getting ready in the morning. Making moving FUN is the key to making it stick.
Added benefit: The full-body movement combined with the positive energy you'll have is sure to make the day better.
4. Walk instead of drive - maybe to lunch, dinner, after work to the park… You get the idea.
Instead of reaching for the keys, grab comfy shoes.
5. Speaking of shoes,
all this is sooo much easier to accomplish if you've got the right gear - a.k.a. shoes you like that feel good. Treat yo' self.
6. Ever heard of a walking meeting?
You're more creative when you're moving + able to think outside the box in a different environment. tip: Bring a phone to document notes or voice memo action items.
7. Buy an ergonomically designed exercise ball chair.
ditch the traditional office chair. When you're on a call, brainstorming or problem solving do it with a Little bounce.
8. Walk after a meal to help aid with digestion and combat food coma exhaustion. You’ll feel better and your stomach will thank you.
9. Lastly, but by far the best tip I can provide, SCHEDULE your time to move and make it non-negotiable.
If it's not in the calendar, it's not gonna happen. Carve out those few minutes each day or those couple of hours for classes you enjoy + don't let anything take precedence over your own well-being.
If you found this helpful, share with a buddy and Keep it moving. :)
5 Major Reasons to Get Up + Move Right Now...
There are endless positives to movement. Some of my favorite, I’ve shared below. There’s no one perfect workout, either. We need a healthy mix of moderate movement in our week ranging from resistance, aerobic and flexibility work
A Natural Antidepressant
30 minutes of moderately intense exercise five days/week reduced symptoms of depression by nearly half after 12 weeks.
Improve Cognitive Function + Memory
Walking for 40 minutes, three days a week can enhance connectivity of important brain circuits and combats decline in brain function associated with aging.
Better Sleep
Regular Movement improves consistent quality sleep -Including improvements in insomnia and obstructive sleep apnea.
Lower Your Risk Life Threatening Illnesses
By getting moving you reduce symptoms + lower your risk for chronic illnesses like heart disease, stroke, diabetes, high blood pressure, cancers, complications in pregnancy/fertility + Alzheimer’s disease.
Better Sex
Through resistance training you’ll increase your testosterone which is needed in all of us to increase sex drive.
Here’s a quick list of a Few more reasons to get moving:
relieve stress
tap into creativity
feel happier
strengthen your bones
look + feel younger
more energy
So let’s get moving! What are you waiting for?
Top 7 Habits Sucking Your Energy Right Now
What's Your Life Force?
The #1 Most Effective Antidote (Hint: You're Already Doing It)
“Just Breathe”. Don’tcha Cringe when you hear that advice?
I can remember hearing that direction throughout my whole life (mostly from my mom after something traumatic went down in my teens or early 20’s). Then, my anesthesiologist yelling in my face “you have to relax” and “breathe” as I was about to be cut open for an unwanted c-section that had me in a state of serious panic, and now I hear myself or husband gently quoting Daniel the Tiger to Liv to “take a breath and count to four” when her emotions overwhelm her.
“Feelings come and go like clouds in a windy sky. Conscious breathing is my anchor.”
What’s “breathwork”? And why should I do it?
The medical definition of breathwork is: conscious, controlled breathing done especially for relaxation, meditation, or therapeutic purposes
The Infamous Dr. Weil says “[Mindful Breathing] is more powerful than any of the anti-anxiety drugs commonly prescribed.”
Dr. Andrew Weil teaches the 4-7-8 breathing technique, which can help with the following:
reduce anxiety
help get to sleep
manage cravings
control or reduce anger responses
The 4-7-8 Breathing Technique:
Hold the tip of your tongue at the roof of your mouth, just behind your teeth
Inhale for 4 seconds
Hold for 7 seconds
Exhale for 8 seconds, making a "whoosh" sound (really let it all out)
I'm in to this method more than others because it forces you to focus on your inhale, hold + exhale rather than your monkey mind thoughts. If you tend to face anxiety, worry or difficulty falling asleep, the 4-7-8 count is known for helping you slip into a relaxed state, so give it a whirl at bedtime too. This count of breathing has also been declared by Dr. Weil as "much more powerful than any of the anti-anxiety drugs commonly prescribed".
**Tips: No more than four cycles of this breathing until you've practiced for a few weeks. It's normal to not be able to hold your breath for the full 7 seconds when you start, just hold for as long as you feel comfortable until you're able to reach 7 seconds.
More Good News…
According to HealthLine, People practice breathwork for a variety of reasons. Overall, it’s thought to bring about improvements in emotional state and to decrease levels of stress, in otherwise healthy people.
People practice breathwork to:
aid positive self-development
boost immunity
process emotions, heal emotional pain and trauma
develop life skills
develop or increase self-awareness
enrich creativity
improve personal and professional relationships
increase confidence, self-image, and self-esteem
increase joy and happiness
overcome addictions
reduce stress and anxiety levels
release negative thoughts
Breathwork is used to help to improve a wide range of issues including:
anger issues
anxiety
chronic pain
depression
emotional effects of illness
grief
trauma and post-traumatic stress disorder (PTSD)
Yep, you’ve guessed it. mindful breathing is basically the most powerful tool in the holistic tool-kit to improve the everyday aliments we all experience.
After all, Oxygen is Life.
Check out some additional breathing solutions to help heal:
My favorite, that I’ve shared in last week’s “wellthier wednesday” is the 4-7-8 breathing technique.
There’s also:
Mindful breathing with guided imagery
Tai Chi
Grounding Exercises
Breathwork for Trauma
If you’re ready to improve your mental clarity, boost your immune system, feel more confident in your decision-making, breathe easier (pun intended) and just be in more control over your reactions to life’s curve balls, take the first step by grabbing your freebie call here.
When you’ve got a few minutes, to take care of you…check out this short Tedx, Change Your Breath, Change Your World.
You’ve probably guessed it, but there’s really no reason you shouldn’t take mindful breaths each day.
I invite you now to give yourself the gift of one deep inhale, hold and exhale before you get on with your day.
With love + gratitude,
Laura
