“Slow movements help slow the mind, so it can enjoy its reunion with the body.”
—Therese Jornlin, therapist and transformational coach
Image from Unsplash by Jose Vazquez
Over the past several months, I’ve added the CALM app’s “daily move” to my morning routine. With the years adding up, I’ve found these 5-7 minute exercises helpful in soothing my creaky joints and muscles.
Many of the movements — based on yoga, Tai Chi, and Qi Gong — have helped me enter my day with greater energy and focus.
Where and how could you include various forms of slow movement to your day and benefit from the reunion of your mind and body?
Consider trying CALM‘s daily move for yourself and let me know what you think.
“Eat food, not too much, mostly plants.”
Image from Unsplash by Diana Polekhina
Did you do it again this year? Have you announced to the world or perhaps just spoken quietly to yourself that this is the year you will definitely lose weight and get in better shape? Physical distancing and working from home these past two years have made this goal extra challenging.
The quote above sounds so simple but as we all know it is far from easy. Countless external and internal factors can cause us to slip, slide, and fall off our health habits around mid-February only to promise ourselves to give it another go tomorrow, next week, after a vacation we deserve, or next January.
Check out Ju Young Kim’s impressive article entitled Optimal Diet Strategies for weight loss and weight lost maintenance. I will be happy to send you a copy if you email me at firstname.lastname@example.org. If time is limited, just post today’s quote on your fridge.
“What is your body of work? Focus on Cumulative Output.”
Image from Unsplash by Anupam Mahapatra
Do you or someone close to you use a FitBit or similar device to measure your daily steps? For many, getting 10,000 steps in each day can be an obsession.
In the past few years the standing desk and even the treadmill desk that rolls along at a slow pace have been introduced to help people increase their daily activity.
Beyond your daily physical activity, where and on what do you spend your days? What small, modest, daily efforts have you been accumulating to create your personal and professional body of work or life resumé?
Please reply to this post with a few of the worthy efforts that represent your body of work.
How have these actions become the foundation of the legacy you wish to offer the world?
I hope others in your various communities appreciate your efforts and that you fully enjoy the process and cumulative output.
“You cannot outrun your fork.”
Image from Google
Over the first two weeks of September, Wendy and I had a bucket list adventure with friends. This included visiting Greece, and a 10-day cruise titled “Extreme Israel.”
On most days we walked, hiked, and even climbed around ancient sites and got in plenty of steps.
Upon arriving back on the ship, we were treated to top-notch cuisine provided by the Azamara Cruise Line staff. As you might guess, our forks more than made up for our extreme daily effort, resulting in a few extra pounds and some tighter-fitting clothing!
How can you more fully optimize the balance of your nutritional and exercising efforts to improve your health and remain active for many adventurous years to come?
“Does running late count as exercise?”
Image from Unsplash by Jens Kreuter
Along with optimal rest and nutrition, exercise completes the trifecta for healthy living. Adequate exercise – which includes aerobics, strength training, and flexibility activities – provide all sorts of benefits to enhance our physical, mental, and even emotional well being.
On the other hand, running late and the stresses induced by this over-adrenalized state bathe our system with cortisol and other chemicals that can have serious, negative consequences over time.
Consider adding more buffer and free time in your days. Take the approach of being more focused and effective on fewer priority matters.
Feel free to reply to this post regarding how such strategies help you live a healthier, happier, and more productive life.
“We learn by pushing ourselves and finding out what lies at the outer reaches of our abilities.”
—Josh Waitzkin, American chess prodigy and author
Image from Unsplash by JanFillem
Did you know that only about one in five people meet the total recommended amount of exercise?
Of particular relevance is renewed interest in strength and resistance training. The stretching and stresses on our muscles cause micro-tears in the tissue, which then actually heals and grows even stronger.
This growth and increase in muscle mass has the added benefit of increasing your metabolism by up to 15%. That helps with weight loss, or at least a reduction in body fat.
In what areas of interest would a few more cerebral push-ups help you stretch and grow beyond your current perceived abilities?
“The soul is placed in the body like a rough diamond and must be polished or the luster of it will never appear.”
—Daniel DaFoe, 17th Century British author of Robinson Crusoe
Image from Unsplash by Victor Freitas
Do you exercise on a regular basis? If so, you are probably very familiar with push-ups, pull-ups, sit-ups, and other activities that help maintain and develop greater fitness and vitality.
Consider the concept of a “soul-up,” in which you engage in daily mental, emotional, and spiritual activities. To do so would bring out even more of your inner brilliance, letting it shine throughout your personal and professional communities.
Imagine entering a “soul-lustering” boot camp over the next 12 weeks. What drills, exercises, and other activities would your inner drill sergeant take you through to be more soulful, healthy and fit, fully ready to take on each and every new day?
“Anger is an acid that can do more harm to the vessel in which it is stored than to anything on which it is poured.”
Image from Flickr by katmary
Research has shown that angry outbursts have a damaging effect on the heart, and increases the risk of a heart attack twofold.
This seems to be the case with expressed as well as repressed anger, when we try to hold it in.
Other harmful aspects of anger include the risk of stroke, and a weakening of the immune system, diminishing the body’s ability to protect itself and heal.
Consider any or all of the following strategies to reduce or perhaps even prevent anger’s harmful effects.
- Breathing Exercises
- Muscle Tensing Exercises
- Doing #1 and #2 Together!
- Exercise and Physical Activity
- Time in quiet, natural surroundings
“The only way some of us exercise our minds is by jumping to conclusions.”
—Cullen Hightower, 20th Century American writer
Image from Ellen’s Little Visits
With our never-ending race to get it all done today, we have all run into a problem. Despite our brain’s magnificent power to process vast amounts of information, we are beginning to hit a barrier to open and novel thinking.
We have learned a trick in which our established mental models create shortcuts to our processing power. We skip the often useful objective and reflective capacities needed in many situations.
Where have you recently jumped to an incorrect conclusion? Where and with whom might a slower, more thoughtful and open-minded approach prove most useful, in your professional or personal life?
“A good goal is like a strenuous exercise. It makes you stretch.”
– Mary Kay Ash, founder of Mary Kay Cosmetics
Image from Flickr by tom@hk
Just as a personal trainer helps stretch their clients physically to support their fitness goals, coaches stretch people beyond their comfort zones to achieve their professional and personal desires.
In both cases, the stretching beyond our physical, mental, emotional, and spiritual limits provides a catalytic stimulus to support new growth and the development of capacities previously not available.
Where do you want or need to stretch beyond your current abilities to pursue and achieve even more than you previously thought possible?