mindset

You NEED This Head-to-Toe Healthy Overhaul!

We’ve got some simple tips, revelations and suggestions to share with you this week so take a quick read, and give yourself the tools to live your healthiest life!

Let’s Start At The Beginning!

With your feet! The first things to hit the floor every morning (if all goes according to plan…) There are 26 bones, 30 joints, and 100 muscles in your feet. We should probably take care of our feet as much as possible with that much going on in there.

Take your shoes off and try squatting while pretending you have a ladybug under the arch of your foot. Don’t squish it! Your range of motion is limited. That is exactly what happens when wear shoes with arch support! Even .5mm off in an arch support, from what you may need, can throw off your whole skeleton.

Try massaging your feet each day to increase circulation and mobility. Tip: Sit cross legged and put one leg on top. If you are mobile enough, use your elbow to massage the arch of your foot. If not mobile enough, use your knuckle. You might be surprised and find that your knee, hip, or neck may even start to feel better! It’s all connected!

Healthy Feet: Part II

Because they are that important! When you go to the gym, you wear loose clothing to be able to move and bend, right?

So why do we cram our feet into rigid shoes? When we break an arm, you put your arm in a cast and the muscles atrophy because the joint is stiff. The same thing happens with your feet when they are bound and unable to move naturally. Your ankle is meant to be mobile. When we hold it in place with a shoe, it will take mobility from the next joint, the knee – which is not built for lateral mobility especially. Certain shoes can be appropriate of course but maybe not for all day long.

Healthy Muscles

Muscles make up close to 40% of our body, give or take. We stop growing NEW muscle cells as a baby, so our only option to get stronger is to increase the SIZE of the muscle cells we have. When we strength train, we create tiny tears in our muscles and when we recover those tears are rebuilt stronger and/or longer (depending on the type of training that was utilized).

Sometimes we shy away from strength training because of soreness, BUT the best way to reduce soreness is active stretching and more exercise – light exercise – which allows the body to move out lactic acid, smooth out knots and bumps, get blood flowing, etc.

Our bodies can become stressed from the food we eat, work, family…even exercise! You heard that correct, exercise. Exercise is great, but we also need to recover properly! Listen to your body. Maybe after 4 days in a row it is saying it needs a day off, or recovery exercise like a leisurely walk, yoga, or shooting some hoops with the kids. If your muscles are screaming or you’re excessively tired, listen up and recover so you can get back to the grind sooner than later.

Healthy Heart

Our heart is a MUSCLE that we need to strengthen just like our other muscles. We often hear “I hate cardio” or a certain exercise is the ONE that works best for me. Sometimes we forget about the benefits we don’t directly see.

Cardiovascular exercise (aka relating to the HEART) like brisk walking, kickboxing, cycling, jump rope, and more are the heart-pumping/aerobic exercises needed to strengthen our hearts. Cardiovascular exercise reduces the risk of plaque build up which can reduce blood flow to the heart and cause damage. Ultimately this can cause a heart attack. A balance of strength and cardio is important for overall health!

Healthy Mindset

Exercise has a natural benefit on mindset by reducing stress. Still stressed afterward? Try reducing your sugar consumption and increasing the consumption of vegetables and fruit. Sounds simple? That’s because sometimes, it is!

Other outlets for a healthy mindset include meeting up with a close friend and/or finding friends that have similar challenges that you can talk with. Finally, find your happy place to recharge: read a book, take a walk, hang out with your dog/cat, meditate, head to the lake…what is YOUR happy place?

Healthy Environment

Finally, your environment plays a big role in your health. This could be from looking at the chemicals you use in your home and trying to give them a makeover (swap out that bleach based cleaner for vinegar and baking soda!), to opening the windows and allowing the outdoors in, to organizing, to having some plants inside that naturally filter the air. What is one way YOU create a healthier environment in your home?

The New-Agers were Right?? It’s All in Your Head?

Whether you think you can, or you think you can’t – you’re right.

~ Henry Ford

Well not-so-new-age thinker Mr. Ford, it turns out, was more correct than he knew! We’ve gathered up several studies alongside our personal, experiential knowledge to draw a picture for you that truly puts YOU in the driver seat (pun definitely intended).

Mindset

“Mindset” is the established set of attitudes held by someone, whether it is either negative or positive. You cannot have a positive life with a negative mindset. Your mindset not only determines your entire outlook on life and how you handle situations, but it also carries heavy impact for your health and the type of people you attract in your life.

Do you have a positive or negative mindset? Want to know what you can do to change it?

• How Old is “Old”?

A 2003 study concluded that people who thought old age started at 60 or less actually had a higher risk of serious heart problems later in life! Avoid the negative self-talk, and surround yourself with positive people and environments.

• Do you THINK you exercise enough??

According to a 2017 Stanford study which looked at mortality rates of 61,000 people over 21 years, those that THOUGHT they did less exercise than their peers tended to have a shorter lifespan – even if they got plenty of exercise. Of course exercise is still very important, but it’s interesting to note that your perceptions of it and yourself may be just as important!

• Do you talk yourself into failing?

Negative self-talk can creep up easily and is often hard to notice. You might think, “I’m so bad at this” or “I shouldn’t have tried that.” But these thoughts turn into internalized feelings and can cement your conceptions of yourself; they can become reality. When you catch yourself doing this, stop and replace those negative messages with positive ones. For example, “I’m so bad at this” becomes “Once I get more practice, I’ll be way better at this.” Or “I shouldn’t have tried” becomes “That didn’t work out as planned — maybe next time I will try it differently.”

Why Work to Change My Mindset?

Did you know that a negative mentality literally brings harm to your body? When you think negatively, dread about the future, or otherwise distress about things outside of your control, signals from your brain are sent out and initiate the “fight-or-flight” stress response. When you enter this state, many of the body’s self-repair mechanisms don’t function properly, and the immune system is suppressed. This means you are predisposed to illness!

Your attitude largely determines your direction. More Positive Thinking = More Positive Outcome; Smile more, be optimistic, and remember you are in charge! Be thankful, let go of regrets, and be kind to yourself!

“Every day may not be good, but there is good in everyday”

Surround Yourself with the Right People

When you surround yourself with positive people, you’ll hear positive outlooks, positive stories and positive experiences. Their positive words will sink in and affect your own line of thinking, which then affects your words and similarly contributes back into to the group!

Eliminate negativity in your life; positive thinking offers compounding returns, so the more often you practice it, the greater benefits you’ll realize!