All posts in “Fitness”

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13 Ways To Take Care Of Yourself Every Day

Get the mp3/podcast of this episode free on iTunes.

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By Lindsay Sibson

RISE AND GRIIIIIIIIIIIIND.

Do you ever feel like you are stuck in a constant cycle of sleeping, eating, working… and that’s IT?

Whether you feel like you barely have enough time to brush your teeth every morning OR that you could really use an afternoon power nap to “catch up on sleep,” what you REALLY need is some quality time with YOU.

How can you make sure that you are getting enough “me time?” To find out, Success.com asked the Young Entrepreneur Council:

What is one thing you can do every day to take care of yourself, before your work?”

Here is what they had to say:

13 Ways To Take Care of Yourself Everyday

1Get Enough SLEEP “The scientific benefits of sleep are innumerable. More sleep equates to more happiness, better health and improved decision-making. Not to mention that it detoxes the brain. In order to do your best work, it’s critical to constantly recharge your batteries.”—Ryan Stephens, Ryan Stephens Marketing
2Wake Up SLOWLY “It’s not unusual for me to answer 10 to 15 emails before even getting out of bed in the morning. But starting the day off like this often sets a negative tone for the day and truthfully most issues can wait. I’m learning that I’m much happier when I take 30 to 45 minutes to wake up slowly and shower before checking email.”—Jesse Lear, V.I.P. Waste Services, LLC
3START Your Day Off With Meditation “I start every morning with a short 5–10-minute meditation using an app called Beditations. The meditation helps me visualize the things I’m most grateful for and allows me to minimize negativity and distractions. I find that early morning meditation increases my self-awareness and helps me put into perspective what really matters. I also tend to be much more positive, energetic and happy.”—Kristopher Jones, LSEO.com
4
MOVE Your Body – EXERCISE!
“I get up early most mornings and head to a free, outdoor workout called F3. Aside from obvious health benefits, it clears my mind and gets me in touch with the outdoors and in the company of good friends to start the day.”—John Dillard, Big Sky Associates, Inc.
5Do YOGA “I have always been a very active person. I played water polo, swam, surfed, tried every sport out there. But in the last few years I started doing yoga a few days a week and it has changed my life. It’s the only place my phone is completely off and my mind is focused on myself only—no clients, employees or projects. It’s the easiest way to reset your mind and body in 60 minutes.”—Torrey Tayenaka, Sparkhouse
6Keep A JOURNAL “Life is very busy. My journal is in bullet-form so I can jot down things I did, people I met, how I felt, etc. It’s been a great outlet to help me be present, remember the little moments and sort out challenges in both my personal and professional life.”—Kate Levenstien, Cannonball Productions
7EXPRESS Yourself – Write A Poem “It sounds silly, random even, but this is something I’ve done every day that has dramatically reduced my stress while simultaneously opening my mind to many details in the world and opportunities that I would not have otherwise noticed. Start your day by writing a poem—even something as simple as a haiku.”—Matthew Manos, verynice
8Stick To A SCHEDULE – Block Out Times You Do NOT Work “Focusing on work is a great excuse for not taking care of yourself. I have set specific time slots where I won’t work and will instead spend time on my family and me. These slots are first thing in the morning (before 8 a.m.) and dinner time (5 to 8 p.m.). Except for events I must attend, these slots are sacred times for me to spend with my family and not work. Setting this up has been life-changing.”—Joshua Dorkin, BiggerPockets
9Talk To FAMILY And FRIENDS Your friends and family are your biggest supporters. Even if you are having a very stressful and busy day, pick up the phone for a few minutes just to say hi to Mom or your best friend and just talk about the good things that are happening in their lives. It will keep you grounded.”—Faraz Khan, Go Direct Lead Generation
10Schedule ME TIME “When you put yourself on your schedule, you won’t have meetings and appointments that prevent you from taking care of yourself. I prefer to put myself as my first appointment of the day to make sure I don’t get caught up in the day and decide to skip out on important things that keep me grounded, like exercise and meditation.”—Natalie MacNeil, She Takes on the World
11Make Time For PLAY “Before becoming a father, I would have given an answer like many others: workout, meditate, yoga, etc. These are all exceptional ways to nurture yourself. After becoming a father, the greatest joy I can experience is playing with my children. It’s like taking that deep refreshing breath of sea air after a hard workout, but better.”—Derek Fitzpatrick, Ios Optics
12READ Something Fictional “Refresh your mind by taking an afternoon break from your workflow and escaping to another world. Reading fictional stories stimulates the right side of your brain, sparking creative thought. That stimulation can make your day go a little smoother by thinking differently, solving problems in abstract ways and, most importantly, rejuvenating your soul.”—Mark Krassner, Knee Walker Central
13LISTEN To A Podcast “I find that one of the best practices to get fresh air and stimulate my brain is simply to take a walk and listen to a podcast with the podcast app that now comes standard on the iPhone. Do yourself a favor and listen to something non-business-related. For a little health or mindfulness, my favorites are Bulletproof Radio and Buddhist Geeks.—Matt Wilson, Under30Experiences

What do YOU do everyday to take care of yourself?

SHARE with our community by posting a comment below!

 

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@DrewCanole
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Lindsay Sibson

Lindsay Sibson

Lindsay Sibson turned her lifelong dream of traveling the world into reality when she stepped on a plane to London, April 17, 2014. With the simple intention of learning more about this beautiful world, she stepped away from corporate America to explore an alternative lifestyle of long term international travel, volunteering, blogging and pursuing a blissfully happy and fulfilling way of life.Through her blog, Lindsay documents her journey in hopes of empowering others to find their passion, reignite their spark and freshen their outlook on life.


Disclaimer: The techniques, strategies, and suggestions expressed here are intended to be used for educational purposes only.

The author, Drew Canole, and the associated www.fitlife.tv are not rendering medical advice, nor to diagnose, prescribe, or treat any disease, condition, illness, or injury. It is imperative that before beginning any nutrition or exercise program you receive full medical clearance from a licensed physician.

Drew Canole and Fitlife.tv claim no responsibility to any person or entity for any liability, loss, or damage caused or alleged to be caused directly or indirectly as a result of the use, application, or interpretation of the material presented here.

 

 

Senior woman celebrating her birthday being handed a cake with burning candles by her friend and clapping her hands in surprise and appreciation

100 Shocking Tips To Live To A Healthy 100 Years And Beyond

Get the mp3/podcast of this episode free on iTunes.

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By Steve Fillmore

Growing up, how often was it drilled into your head that the typical human lifespan is 60-80 years? Though this may be a legitimate average, it’s not an inevitable fate, at least not for everyone.

Regardless of what anyone says, the body you live in is yours and yours alone and that means you are in charge of it. You are in charge of what you think, what you eat and how it’s treated.

That’s a pretty powerful truth!

Do you want to live past 80, 90, even 100? It’s possible and to do so, you need to start fine-tuning how you live your life – mind, body and spirit. If you start making a life geared towards vitality and longevity, you will find that achieving this is in the little details.

Here is a list of 100 things you can start doing to make your way to 100 and beyond!   

1. Be Attentive – Interact with all of your senses. Feel the weight of your clothes. Smell the roses. Think “I am alive!” and know that life is not a rehearsal. This is it. Live it!

2. Be Still. Do nothing – We spend most of our lives so busy planning ahead. Spend 10 minutes and just do nothing. Enjoy these moments of stillness.

3. Say ‘Thank You’ – Be grateful and say “thanks” for all the greatness in your life. Do this before bed and when you awake for the new day.

4. Savor And Take Delight In The Moment – Simply walking barefoot in the grass can reduce stress. Take each moment as if it’s the first time. Savor that moment each and every time.

 5. Sit. Still. – Scientists have proven that simple meditation reduces stress and, in turn, prolongs longevity. So find a quiet spot. Be still.

6. Are You Really Listening? – Typically, when we are talking, it triggers thoughts of what we need to do next. To not lose focus, look at the person directly in the eyes and actually listen – hear what they are saying.

7. Snail Mail – When’s the last time you received a physical card or letter? Didn’t it feel great to receive and read that? Granted, email is faster, but sending a personal, handwritten note or card is more personal and gratifying. Do the same for someone else.

8. Snap Back To Present Time – Ever find yourself going through life unconsciously? Snap yourself back to the present moment. Either clap your hands three times or snap a rubber band around your wrist three times. Say out loud, “I am present and alive!

9. Enjoy The View – Just as in nature, everything changes every day. Perhaps you will see a new sunset. Enjoy these moments as if you are experiencing them for the first time.

10. Get Disconnected – As we get more connected electronically, we are becoming more disconnected in reality. Take a 24 hour electronic cleanse. Do this on a regular basis.

 11. Peace And Quiet… Shhhh Take yourself away from the city and into the country. Experience true quietness and solitude.

12. Dear Diary – Write in a diary each time you seek calm, need some clarity or need a moment to be with yourself and your thoughts.

13. Vow Of Silence – “Make a commitment to maintain silence for a certain period each day – even for a single hour,” says Deepak Chopra, author of The Seven Spiritual Laws Of Success. “Initially, your internal dialogue becomes even more turbulent. After a while, the mind gives up; it realizes there’s no point in going around and around if you – the Self, the spirit, the choice-maker – are not going to speak.”

14. Turn On, Tune In – Be mindful, even while watching TV. What is the true message of that TV program you love? Is this message serving to grow you? Expand your consciousness?

15. Eat. Chew. Taste. – Before you pick up your food, be mindful of the food. Take time to chew your food. How does it feel in your mouth? What are the flavors? Appreciate it, savor it and enjoy the food for what it is – fuel for your body.

16. Slow Down While Eating – When eating your food, place your utensils down and chew your food up to 50 times. Eat with no distractions. No TV, internet, or cell phones. Just you and your food and possibly some great company.

17. Write Your ‘I AM‘ – Have a positive affirmation each day when you awake. The mind is powerful when you affirm it in the “I AM.” When you state things in the present as if they are, they become easier to realize and manifest into your life.

18. Think Positive – If you’re gonna think, think positive! Why worry about things that you have no control over? Think in the moment and keep your thoughts happy and beneficial to yourself and those around you.

19. Stop Blaming – The very act of blaming creates stress in the body (which creates inflammation, which leads to disease). Instead of blaming, try to instead ask for positive solutions and seek them out. There is always a different approach, sometimes it’s hidden, but it’s there.

20. Use Laughter As Medicine – Laughter boosts oxygen levels and improves circulation and immunity response. Plus, you get a good belly workout! Who doesn’t want awesome abs?! Ha ha!

21. Admit Your Mistakes – We are human , right ? No one is ever perfect. Accept yourself and carry on.

22. Today Is Special – Imagine you have lived to 100 years and are looking back at your life. Would you have any regrets? We are often so worried about the future that we forget about the journey in the present moment. Enjoy the journey and let the future come in it’s own time. Each day is a gift, remember that.

23. Don’t Limit Your Potential – Experience more by taking on more. Perhaps you are bored at your current job. Taking on a new task may help you discover what you’re really meant to be doing! If you are feeling stuck in a situation, be honest with yourself and don’t be afraid to explore other avenues to soar to new heights and see all that you’re capable of. You’re limitless, I mean that.

24. Go Nuts! – Eating nuts could keep you from dying early. Studies have shown that walnut eaters have a 45% lower risk of early death. Have you ever noticed how walnuts resemble a brain? This is not an accident. Walnuts are loaded with healthy fats, making them an amazing snack for brain health!

25. Walk A Lot – The 123-year-old Carmelo Flores Laura, potentially the oldest living person documented, says he owes his longevity to regular exercise. “I walk a lot, that’s all. I go out with the animals,” Flores told the Associated Press.

26. Go Shopping – Who doesn’t love an excuse to go shopping?! A 2011 study found that frequent shoppers live longer. The study examined Taiwanese men and women over 65 and found that daily shopping lowered risk of death by 28% for men and 23% of women, AARP reported. And if you’re worried about the state of your wallet, you’re in luck: the benefits hold up even if you don’t buy anything, WebMD reported.

27. Win An Oscar – Researchers from Toronto’s Sunnybrook and Women’s College Health Sciences Centre found that Oscar-winning actors and directors tend to live longer than their losing peers, with winning actors and actresses living nearly four years longer than their losing peers. Perhaps there’s more to those trophies on your shelf than meets the eye, eh?

28. Head For The Mountains – You may hear more about the perils of altitude sickness than anything, but it turns out that heading to new heights may be a good move. A 2011 study from the University of Colorado School of Medicine found that the 20 U.S. counties with the highest life expectancy had an average altitude of 5,967 feet above sea level. That added 1.2 to 3.6 years to a man’s life, and six months to 2.5 years to a woman’s and lowered all residents’ risk of dying from heart disease, the researchers found.

29. Take Care Of YOU – Fitness guru Jack LaLanne, who passed away at the age of 96 in 2011, knew the importance of looking after yourself. “This is where I take care of the most important person in my life: me,” he joked of the gym in the documentary “How To Live Forever.” “Exercise is king. Nutrition is queen. Put them together and you’ve got a kindom.”

30. Stay Home And Cook – A 2012 study published in “Public Health Nutrition” found that people who cook at home up to five times a week are 47% more likely to still be alive after a decade. The researchers looked at 1,888 men and women over the age of 65 who lived in Taiwan to reach this conclusion.

31. Practice Yoga – There are some exceptional benefits to hitting the mat, including stress and anxiety relief, better balance and and increased flexibility. Just ask yoga instructor Tao Porchon-Lynch, who, at 95-years-old, credits the practice for her long, healthy, happy life.

32. Go Vegetarian – Vegetarians may have a 12% lower risk of premature death than their meat-eating peers, according to a JAMA Internal Medicine study published earlier this year. The study included 73,308 Seventh-Day Adventist men and women who do not eat meat for religious reasons.

33. Get Married – Permanently-partnered baby boomers are less likely to die early than their single peers, according to a Duke University Medical Center study. The findings were based on 4,800 people born in the 1940s.

34. Have A “Happy Hour” – Make time for a “ Happy Hour.” This is where you take 60 minutes engaging in an activity that you enjoy. It could be hiking, knitting, perhaps biking that trail you’ve always wanted to do.

35. Change Little By Little – The Eiffel Tower wasn’t built overnight. Any significant change in your life takes some time. Enjoy it and just let yourself take your time. Small Change Over Time + Consistency = Big Positive Change!

36. Spring Clean – Yes, spring cleaning improves your life. What is causing you distractions? Just like a cluttered desk causes a chaotic work space, so does a cluttered mind. Write down what is important to you and focus on those things first.

37. Keep Those Teeth White – Poor oral hygiene has been associated with shortened life expectancy. Maintaining a healthy mouth by habitually brushing and flossing can lower risks for heart disease, dementia and stroke.

38. Find The Zone – Ever been in the “zone?” You ever get the feeling of lost time when hanging out with a good friend? Then you were in your zone or bliss. Find something that will get you your bliss.

39. Jar Of Gratitude – Take a big glass jar, decorate it the way you like it. And throughout the year, write notes of gratitude. These notes are events and things that you are most grateful for. Then on New Year’s Eve, read your year’s worth of gratitude. Happy thoughts!

40. Enjoy Greek Coffee – A daily cup of antioxidant, polyphenol-rich Greek coffee could be the secret to living a long life, according to a study in the journal Vascular Medicine. Researchers from the University of Athens Medical School conducted their study on 71 men and 71 women who live on the Greek island of Ikaria – an island where residents tend to live to age 90 or higher.

 41. Bike Fast And Ride – Just like brisk walking, biking at a fast pace has also been shown to prolong life compared to bikers that pedal at a slow pace.

 42. Stop Smoking – This is a no brainer. When you stop smoking, you can increase your lifespan by 10 years.

 43. No Distractions In The Bedroom – Are you watching TV in the bedroom? To get a restful nights sleep, you need to have a dark room with no electronic distraction. So turn off that TV! Move it to another room if you have to.

 44. Snack Healthy. Snack Often – If you’re gonna snack, snack on some fresh veggies, colorful fruits, nuts and clean proteins and snack often to keep your metabolism up.

 45. Eat Fish – Consuming omega-3 fatty acids – which are found in fish, as well as some vegetables and seeds – could boost your longevity.

46. Help Others – Helping others may prolong life, but only if you are helping others and not just yourself. Be selfless, not selfish.

 47. Hanky Panky – Spending a little extra time in between the sheets may add extra years to your life. Having sex two to three times per week is good, according to WebMD.

 48. Get A Pet – Research shows that both cat and dog owners tend to live longer than their petless peers. One study found that owning a cat could cut your risk for heart attack by nearly ⅓ .

 49. Eat Broccoli – One study found that those who munched on plants from the mustard family – like broccoli, cauliflower and cabbage – tend to live longer lives. Researchers suggest this may be tied to the high vitamin C and nutrient count in these kinds of veggies.

 50. Get A Buddy – Making friends at work is good for more than just productivity. Tel Aviv University researchers followed 820 adults for 20 years and found that the people with the most social support from coworkers lived the longest. The lone wolves with no pals in the office? They were 2.4 times more likely to die during the study.

 51. Hit The Gym – The World Health Organization’s recommendation to get 150 minutes of moderate exercise a week can add about four years to your life, as compared to never exercising, US News reported. Just getting half the recommended amount of gym time can add  on about two extra years to your life.

 52. Cut The Bacon – A 2013 study linked diets heavy in processed meats – like sausage and bacon – to a higher risk of dying from cancer and heart disease.

 53. Take The Stairs – Simply taking the stairs instead of the elevator or escalator amounts to enough physical activity to burn body fat and lower blood pressure enough to cut your risk of an early death by 15%.

 54. Resting Heart Rate – A fast heart rate may be a sign that you’ll meet an earlier end. Danish researchers discovered that a key predictor of long life in otherwise-healthy middle-aged and elderly men was resting heart rates – regardless of fitness levels or other health behaviors.

 55. Cut The Sugar – Consuming sugar can decrease your lifespan by 20%. Sorry sweet lovers!

56. Eat An Andean Or Mediterranean Diet – This one is pretty simple. Avoid processed foods and stick with all natural, organic foods, focusing on healthy fats, fresh vegetables and quality protein.

 57. Check Your Boobs – Women face a higher risk of getting cancer when it’s not detected early. Listen to your body and do self-exams.

 58. Check Your Junk – Men, be sure to check your testicals for any unusual lumps or pains. Testicular cancer typically hits men between ages 15-35, although it can hit men at any age.

 59. Live A Life Of Spirit – In WebMD’s 2008 survey of centenarians, 84% said that staying in touch with one’s spirituality is “very important” for healthy aging. 

60. Healthy Hobbies – Find your fun hobbies and do them. Whether it be gardening or zumba, these fun hobbies can help one reduce stress and increase pleasure.

 61. Practice Positive Self-Talk – You become what you tell yourself. May as well tell yourself positive things, right?

 62. Live In The City – According to the Wall Street Journal, city dwellers typically live longer because their rural dwellers tend to smoke more, be obese and have more health issues such as heart disease.

 63. Nap Time – A good old nap of 20 minutes does wonders for the soul and your overall health. See the kitty napping? You should too.

 64. Breastfeed Your Baby – Cancer and other diseases are reduced by 17% for women that breast feed.

 65. Get Higher Education – Highly educated people tend to have better, healthier behaviors. So go and get that degree or certification you’ve been wanting to get.

 66. Floss Those Teeth – Flossing gets rid of all that inflammation-causing bacteria that can cause heart disease and stroke.

 67. Get Uncomfortable – Consciously going outside your comfort zone every day, such as reading upside down, puts the brain under mild stress, damaging the cells – while repairing this damage, your body also repairs age-related damage.

 68. Eat Red – A red pepper contains more vitamin C than an orange, beetroot contains nitrates that help to relax blood vessels and tomatoes are packed with lycopene (a powerful antioxidant), especially when cooked, which may help protect against cancer, heart disease and other health problems.

 69. Drink Wine – Red grapes are rich in resveratrol, thought to have anti-inflammatory, cancer-preventing and cholesterol-lowering properties.

 70. Eat Like A Monkey – Eat a banana, that is! Reduce your blood pressure and chance of getting a stroke by eating potassium rich foods such as bananas.

 71. Eat Less – Studies have shown that a reduction in caloric intake can increase life expectancy.

 72. Tea Party – Tea is best enjoyed by most centenarians. There are so many free-radical inhibiting properties in tea. There are also certain teas that are loaded with catechins and polyphenols. All are helpful antioxidants that help ward off diabetes and cancer.

 73. Ginger Snap – The chinese have long used ginger root for many things, but mostly for cooking to help with upset stomachs. Ginger has a potent cancer-fighter ingredient called geraniol.

74. No Vampires! – Garlic is great in italian cooking. Studies have shown that garlicin, the active ingredient in garlic, helps prevent coronary blockage, lower cholesterol and prevent cancer.

 75. Sea Vegetables – Seaweed and marine algae have long been considered to be able to prolong life and prevent disease. Common seaweed are nori, kombu, kelp and Irish moss.

 76. Don’t Kill Your Food – High heat will kill most – if not all – of the nutritional value that was in your food. If anything, try to steam, lightly bake or eat your food raw the majority of the time.

 77. Open Sesame! – Sesame oil is rich in phytic acid, an antioxidant that may prevent cancer. It also helps reduce cholesterol levels in the liver and bloodstream.

 78. Apple Cider Vinegar – Apple cider vinegar has acetic and butyric acids, which promote gastrointestinal health by balancing pH and encouraging good bacterial growth.

 79. Mushrooms – Many mushrooms such as shiitake, maitake and reishi have very good anti-aging properties.

 80. Burdock Root – Burdock root is traditionally used as a nourishing tonic to speed up recovery from illness. It’s also good for liver disease and cancer.

 81. Evergreens Forest – A potent antioxidant called pycnogenol in pine trees is able to cross the blood brain barrier and protect the brain cells from free radicals in the blood.

 82. Spice It Up – Many spices such as garlic, onions, turmeric and cayenne have been shown to prevent blood clots and improve circulation.

 83. Clean Out Your Body – Plant fiber called cellulose acts like a broom to sweep the intestinal tract of toxins. Foods rich in cellulose are oat bran and grapefruit.

 84. Popeye’s BFF – Spinach is full of antioxidants such as lutein and zeaxanthin, which help protect the retina from age-related macular degeneration.

 85. Artichokes For Your Liver – There is a potent flavonoid called silymarin in artichokes, which has a strong antioxidant property and may protect against liver toxicity and cancer.

 86. Bittersweet – Most artificial sweeteners are carcinogens. If you need your sweet fix, try honey, pure maple syrup, stevia or sucanat.

 87. Drink Celery Juice – The chinese knew about this a long time ago. It has been shown that celery juice can prevent high blood pressure and restore it to normal.

 88. Chicory For Heart Health – Chicory contains a compound called inulin that has been found to be useful in preventing and treating congestive heart failure.

 89. Fountain Of Youth – The Hunza people held a long time secret… apricots. Research shows that apricots possess the highest levels and widest variety of carotenoids of any food. They help prevent heart disease and protect against cancer.

 90. Nature’s Pollution Fighter – L-cysteine is a powerful antioxidant and detoxifier. It helps protect your body from the effects of pollution, radiation, alcohol and smoke.

 91. Build Immunity – Astragalus has been known to stimulate the body’s own production of interferon, a powerful immune protein that increases your ability to fight against infectious diseases.

 92. Secrets Of Chinese Women – Dong quai has been known by the chinese to regulate menstrual cycles, maintain healthy hair and nails and increases immune function.

 93. Bargain Protein – One teaspoon of chlorella and spirulina have as much protein as one ounce of beef. The chlorophyll is cleansing and detoxifies the body.

 94. Tai Chi To Long Life – The practice of Tai Chi has been shown to lower blood pressure, enhance circulation and improve cholesterol.

 95. Breathe Clean – Practicing deep, slow, rhythmic, diaphragmatic breathing daily will reward you with better energy, improved skin complexion, a clearer mind and elevated moods.

 96. Massage – The benefits of massage include a boost in the immune system, improved circulation of blood and lymph, relief from muscle pain and much more.

 97. Snuggle, Cuddle, Hug – The human touch has been shown to elevate the production of endorphins, growth hormones and DHEA, all of which lengthen your lifespan.

 98. Happy Heart, Healthy Heart – Cancer researchers have found that the pleasurable emotions are able to increase the levels of natural killer immune cells. So, be happy and let joy fill your day!

 99. Don’t Be Greedy – Many centenarians know that the key to long life and health is having control over desires, not being controlled by them.

 100. Gymnastics For Your Brain – Brain exercises such as crossword puzzles and learning new things can stimulate brain cell activities and, in some cases, even grow new brain pathways. Let’s do some crossword puzzles!
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Image Credit: Gig Salad


Steve FillmoreSteve Fillmore

Zumba Teacher and 2-time cancer THRIVER at Steve Fillmore

 
Steve Fillmore is a 2-time cancer THRIVER! His motto in life is: Love, Laugh, Live – Love yourself first; Laugh through all the crazy times; Live for life right now! Through proper diet, exercise and mindfulness, Steve has been able to recreate his body to work with and for him.For fun, you can find Steve either teaching a Zumba class, or creating websites for clients.

 
 


 
Disclaimer: The techniques, strategies, and suggestions expressed here are intended to be used for educational purposes only.

The author, Drew Canole, and the associated www.fitlife.tv are not rendering medical advice, nor to diagnose, prescribe, or treat any disease, condition, illness, or injury. It is imperative that before beginning any nutrition or exercise program you receive full medical clearance from a licensed physician.

Drew Canole and Fitlife.tv claim no responsibility to any person or entity for any liability, loss, or damage caused or alleged to be caused directly or indirectly as a result of the use, application, or interpretation of the material presented here.

 

 

 

breast-cancer-treatment

10 Lessons To Thrive Through Cancer Treatment

Get the mp3/podcast of this episode free on iTunes.

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By Steve Fillmore

When you hear the word “cancer,” a multitude of emotions and thoughts will more than likely come up.

Anger, hate, depression, sadness, worry – why me? why now?

If you or someone you know is going through cancer, there is HOPE. I know this because I have gone through cancer twice within 2 years. And yes, I endured and THRIVED through many rounds of chemo.

I know and I understand because I’ve been there. I’ve done it.

Here are 10 life lessons I personally learned during and after cancer.

1. I am the CEO of my life – You may have several doctors telling you that there is no hope and that you are going to eventually die. I didn’t accept that. I chose to live and I did. Believe that you will THRIVE and LIVE and you will! 99% of your healing starts with your mindset; everything else are just tools in the healing process.

2. Let go of the baggageAny emotions or people that are not supporting you as you heal – you need to let that negative energy go. It doesn’t serve you. How do I do that, you may ask? Just decide to do it. The Universe/God will handle the rest. Decide and let go. This was difficult for me too, I know. But once I gave my cancer up to God, everything else fell into place.

3. Eat your veggies – After I endured many rounds of chemo, my body was severely damaged. I experienced neuropathy, lymphedema, hearing loss, hair loss and chemo brain. The best thing you can do to recover post cancer is to take care of your nutrition. Eat a lot of green veggies, whole foods and organic foods. Your body has gone through war and now needs to recover and heal.

4. Listen to your intuitionWhen diagnosed with cancer for the 2nd time, my world was turned upside down and I was ANGRY. And then the choices about what to do came. Should I do holistic or allopathic? I finally got quiet with myself and listened. I trusted my intuition and so should you.

5. Spring cleaning isn’t just for your house – Just like your home needs a spring cleaning, so does your body. When I finished chemotherapy, I did a juice detox and cleanse. You will notice that when you juice, your body will begin to heal faster.

6. Family and friendships are essential in healing – With cancer, one’s priorities are front and center. What is important to you? Enjoy your family and friends both during and after cancer; they are your support system. Plus, it’s good therapy to talk and share your journey with them.

7. Get connected – No, not connected to the internet! Take the time to be quiet, be still and connect to your higher self. Let it be through meditation or a long walk in nature.

8. Laughter is medicine – Get that funny movie you’ve always been wanting to watch and laugh your ass off! Laughter releases happy endorphins and, well, makes you feel good. Life’s too short to be miserable and unhappy.

9. Follow your dreams – This is a time to be passionate with your dreams. Your life was almost taken away, so live life to the fullest, day by day. All you have is today.

10. Unlimited possibilites – My oncologist said I would need surgery after chemo. He was wrong – my cancer was completely gone. Believe in the impossible.

As you journey through cancer, know that you are never alone. Reach out and get connected with others’ that are positive and loving.

I believe in your healing. Stay strong and THRIVE!

Love, Laugh, Live.
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Image Credit: Share Care


Steve FillmoreSteve Fillmore

 
Zumba Teacher and 2-time cancer THRIVER at Steve Fillmore

Steve Fillmore is a 2-time cancer THRIVER! His motto in life is: Love, Laugh, Live – Love yourself first; Laugh through all the crazy times; Live for life right now! Through proper diet, exercise and mindfulness, Steve has been able to recreate his body to work with and for him.For fun, you can find Steve either teaching a Zumba class, or creating websites for clients.

 
 


 
Disclaimer: The techniques, strategies, and suggestions expressed here are intended to be used for educational purposes only.

The author, Drew Canole, and the associated www.fitlife.tv are not rendering medical advice, nor to diagnose, prescribe, or treat any disease, condition, illness, or injury. It is imperative that before beginning any nutrition or exercise program you receive full medical clearance from a licensed physician.

Drew Canole and Fitlife.tv claim no responsibility to any person or entity for any liability, loss, or damage caused or alleged to be caused directly or indirectly as a result of the use, application, or interpretation of the material presented here.

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Supercharge Your Health Using Nature

Get the mp3/podcast of this episode free on iTunes.

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Written by: Brandon Epstein

There is something fantastically energizing about going outside and enjoying nature.

It’s one of those things that can be so refreshing and enjoyable, yet somehow, shortly after this experience, we seem to forget how sweet it was. Maybe for you it’s something you don’t necessarily forget, but it becomes one of those shoulds in your life instead of an enjoyable habit.

You know about those shoulds right?

Meditation is a great example. Many people know how great it is for their health, but regardless of how great it makes people feel, at some point they stop doing it. Maybe this sounds like you. :)

It’s one of those things that when you get back to doing it again, you always ask yourself how you could have ever stopped doing it in the first place.

It’s always a powerful exercise to look at the shoulds in our life and start to turn them into things to start doing again on a consistent basis.

Let’s start with getting out in nature!

If you need an extra nudge, I’ve created a list of 19 ways nature supercharges your health and life, just for you.

1. It gets you exercising.

Getting out in nature almost always requires that you get moving. Whether you go for a hike, bike ride, swim or any other outdoor activity, you’ll probably notice that it’s hard to avoid burning some calories. This is a great way to start looking at exercise as something you get to do instead of something you have to do.

ac32469643b6241b8b5e26113353a374-240x3002. Lowers stress hormones.

There have been some studies done on people who live in nature versus people who live in more urban areas and researchers have seen that people living in nature, overall have lower cortisol levels. Cortisol is known as the stress hormone, so anytime we can get those levels down is great! You don’t need to move to a cabin in the woods, but I hope this does provide you with some extra incentive to spend more time outdoors.

3. AHA moments.

Have you ever noticed that when you change your scenery completely and get some extra time alone, you find yourself having more AHA moments? Nature is a great way to just let your mind wander and see what genius new thought may pop out at you.

4. Clarity.

In urban settings, we are constantly exposed to everyone else’s mood and energy. It’s super refreshing to get out in the middle of nowhere and experience what it’s like to just be you. Feeling your own energy and mood could give you the clarity you need to go back into the hustle of your own life feeling refreshed and ready to take on the world.

5. Gratitude.

Being away from everything in your life – people, material things, etc. – can give you the opportunity to really appreciate how much you really do have. When you’re out in nature, you experience how abundant your life really is. You realize that you feel whole and complete without material possessions and find a greater sense of gratitude for all the wonderful people and luxuries you have surrounding you in your day to day life, making life even sweeter.

6. Frees you from your screen addiction.

For many of us, life takes place in large part on screens. Your phone, your computer, your TV, your tablet – so many screens! Getting out in nature and viewing the world in it’s raw form instead of through a screen is incredibly invigorating and peaceful.

16af739fa86d7673f255d3869069b2b57. Allows you to disconnect.

Piggybacking on getting away from your screens, you can disconnect all together when you get into nature because you most likely will not have an internet connection. It’s always fun to remember that the world doesn’t end when you spend a day or two disconnected.

8. Improves lung and heart health.

A study in the American Journal of Preventative Medicine showed that people who lived in areas with very little trees were much more likely to die from heart disease or respiratory disease.

9. Increases creativity.

A study looking at participants who disconnected from electronics and spent 4-6 days in nature were found to perform 50% better in creativity tests by the end of the trip in comparison to a creativity test conducted before the trip began.

10. Helps improve your attention span.

A super cool study looking at what 25 minutes of walking in nature does for you showed that you can significantly improve your ability to pay attention in under an hour a day!

11. Helps you sleep better.

This may not be possible for you every day, but just two hours of forrest walking was shown to increase the quality of sleep.

020342393_bird_watching___people_watching_by_slimdandy_d64hy2i_xlarge-300x30012. Improves your mood.

Again, this one is probably a no brainer, but getting out in nature has been shown to make people happier! A study conducted at  Juyoung Lee of Chiba University showed that people who went on nature walks versus urban walks experienced less stress and an overall better mood.

13. Gives you more mental energy.

Walking or sitting somewhere that is super lush and green has been shown to decrease brain fatigue. Think of it as a shortcut to recharging your mind.

14. May lower blood pressure.

There have been around 12 studies done looking at time spent in nature and they all correlate with lowered blood pressure.

15. Helps build relationships.

If you want to bring a buddy or lover on an excursion with you, it gives you an awesome opportunity to connect with them on a whole new level. Moving your body and being in beautiful scenery is a recipe for lots of feel good hormones and a great time together.

16. The best excuse to play.

In the western world, we often times undervalue play when we become adults. Getting out in nature is the perfect excuse to play again, which will help you relieve stress and get more enjoyment out of your life.

Bild1_01-300x22517. New adventures.

Humans were meant to explore and venture. Nature gives you the perfect opportunity to get out into the elements and have an experience that is completely novel.

18. True freedom.

Walking through nature with no particular agenda gives you the experience of true freedom; freedom to have your own experience without any judgement or expectations.

19. Reminder that we are all one.

When you are in nature, you remember how connected everything and everyone really is. You breathe in the oxygen from the trees and they consume the carbon dioxide that you exhale. Life is all connected and infinitely cyclical. Being out in nature is a beautiful reminder of how connected we all are and how much we should appreciate this beautiful life we are so fortunate to live.

 
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Image source: Indigo Coach, Pinterest, Soda Head, Alpen Hotel


Brandon EpsteinBrandon Epstein

 
Fat Loss Coach at ZenDudeFitness.com

Brandon Epstein is a former college football player, turned professional fitness model and serial entrepreneur. These days he spends his time helping people look great and feel awesome over at ZenDudeFitness.com. He can also be found hosting the Zen Dude Fitness Podcast where he’s always looking for new ways to make fat loss fun, simple and efficient for everybody.

 


Disclaimer: The techniques, strategies, and suggestions expressed here are intended to be used for educational purposes only.

The author, Drew Canole, and the associated www.fitlife.tv are not rendering medical advice, nor to diagnose, prescribe, or treat any disease, condition, illness, or injury. It is imperative that before beginning any nutrition or exercise program you receive full medical clearance from a licensed physician.

Drew Canole and Fitlife.tv claim no responsibility to any person or entity for any liability, loss, or damage caused or alleged to be caused directly or indirectly as a result of the use, application, or interpretation of the material presented here.

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10 Things Your Massage Therapist Wants You to Know

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By Pamela Schwarz

Massage Therapy is an important part of your wellness. It’s no longer considered just a luxury. Here are a few of the health benefits of adding massage to your wellness routine:

  • Reduce Stress
  • Lower Blood Pressure
  • Promote Relaxation
  • Increase Circulation
  • Boost Immunity
  • Improve Sleep
  • Ease Symptoms of Depression

Whether you’ve never had one or are overdue for your next massage, here are some things you should know.

1. Your Body Is Beautiful

Your body is beautiful in the eyes of a massage therapist. We see all types of bodies and each one holds it’s own unique beauty. We want you to feel as beautiful as we see you.

2. Ditch The Cologne

Heavy colognes and perfumes can be a distraction to your massage therapist. We want to be present during the session and focus on you. Strong scents can linger in the room and impact the client that follows you.

3. Body Hair And Stubble Are Okay… Really!

Honestly, we don’t even notice the stubble or body hair. It’s healthier for you and your therapist if you don’t shave prior to a massage. Shaving can create breaks in the skin that put you both at risk of infection. The oils and lotions we use allow our hands to glide over the skin… even hairy skin!

 4. Communication Is Important And Appreciated

Talk to your therapist. We want to know who you are and what you expect from a massage. We need to be aware of health issues so that we can tailor the session to your needs.  In some cases a doctor’s authorization is necessary to ensure your safety especially if you have cardiovascular concerns. Let us know if you feel a cold coming on because massage can make a cold worse.

If the pressure is too much or too little, let us know. Massage shouldn’t hurt or be uncomfortable. We don’t feel the same things that you do and need your feedback in order to make changes or adjustments. Communication ensures that you get the best experience possible.

5. We Don’t Like Masseuse

Licensed Massage Therapists go through extensive schooling to practice. NYS requires a minimum of 1,000 hours of education before taking the licensing exam AND 36 hours of Continuing Education every 3 years to maintain a license. This is the highest requirement in the country. We take this pretty seriously.

6. Don’t Be Shy About Your Butt

Your butt is made up of muscles. We see it as muscle. It’s not fat, dimply, jiggly or anything else to us. This is an area of the body that can cause pain in the lower back, legs and hips. Believe me, we see many butts during the course of a day and they are all parts of beautiful bodies.

7. Please Keep The Sheet On

There are strict rules that vary by state on draping or covering up during a massage. These rules were created to protect the client and the therapist. We appreciate clients having respect for these rules.

8. Body Functions Are Normal

This is one of my favorites! Yes, it’s normal to pass gas during a massage (and to have a grumbling belly, to snore and to drool). We actually take these things as compliments, because it means you have relaxed and let go.

9. Do Your Homework

When your therapist gives you “homework,” please do it. We ask you to do homework for your wellness. When muscles are chronically tight, they impact other muscles and create imbalance. Stretching can help to loosen tight muscles between massage appointments.

10. Find The Right Therapist

Finding a massage therapist that you connect with is essential. Think of choosing a massage therapist like you would a doctor or counselor. You should feel completely comfortable sharing information and being touched by your therapist. It’s okay to shop around until you find the one that fits.  Don’t be afraid to ask questions and do your research. Here are some important questions you should ask your therapist:

  • Are you licensed, certified or registered?
  • What is your training and experience?
  • How many massage therapy sessions do you think I’ll need?
  • What is the cost, and is it covered by health insurance?

You can also visit American Massage Therapy Association website (AMTA) to search for a qualified therapist.  Another good way to find a massage therapist is to ask friends, coworkers and healthcare providers for a referral.

Some health plans carry a Wellness Package that may offer reduced rates for massage and other alternative therapies. American Specialty Health is a company that works with healthcare providers to offer alternative therapies at a reduced rate. Check with your health plan to see if this is an available option. Don’t be shy about asking your massage therapist for a discount on multiple sessions. Many of us became therapists to help others get well and will offer a discount to clients who visit on a regular basis.

What are you waiting for? Schedule a massage today with a licensed or registered therapist. Your body, mind and spirit will be grateful.

 

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Sources: Trinity Rehab


Pamela SchwarzPamela Schwarz

 

Pamela Schwarz is a New York State Licensed Massage Therapist and Reiki Practitioner in Upstate New York. Working with clients to achieve wellness that comes from within is the main focus of her work. She believes in the power of positive thoughts and following your dreams to create the life you were meant to live.

 


Disclaimer: The techniques, strategies, and suggestions expressed here are intended to be used for educational purposes only.

The author, Drew Canole, and the associated www.fitlife.tv are not rendering medical advice, nor to diagnose, prescribe, or treat any disease, condition, illness, or injury. It is imperative that before beginning any nutrition or exercise program you receive full medical clearance from a licensed physician.

Drew Canole and Fitlife.tv claim no responsibility to any person or entity for any liability, loss, or damage caused or alleged to be caused directly or indirectly as a result of the use, application, or interpretation of the material presented here.

Energy-Food

Essential Practices I Do Every Morning – And You Should Too

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Written by: Kat Gal

Self-care and self-love are powerful – beyond powerful, actually. It is essential to take care of your mind, body and soul. If you take care of yourself, there won’t be any other option but to feel alive – to feel happy, healthy, energetic and balanced.

Your morning is the beginning of your day, hence why a solid and beautiful morning routine is essential to a happy day. Your morning routine sets up the rest of your day in a positive way. I personally believe that my own healing and happiness is very much related to my morning routine, as it allows me to start my day on a happy note.

Trust me, if you develop a morning routine, you will feel much calmer, at peace, happier, balanced and excited about life, just like I am.

Check out my morning routine, which I hope will help you create your own perfect morning routine as well.

1. Gratitude: I feel grateful. I keep my eyes closed. I listen to my heart. Then I think about all the people and things in my life I am grateful for. The practice of gratitude allows me to notice the small things in life, to not to take anything for granted and to be grateful for every experience.

2. Intention: After gratitude, I set an intention for the day. Not to be confused with goal setting or a to-do list; I am not making plans. I am simply making an intention for how I want to feel, how I want to make others feel and what I want to create in my day. You can choose to be happy or choose to be sad in your life. I choose happiness each day and setting an intention helps me. Sometimes I pick guiding words, something I verbalize it in a sentence or two, while other times I simply feel them in my heart.

3. Journaling: After the practice of gratitude and setting an intention, I am finally ready to open my eyes and get to journaling right away. My morning pages are an essential part of my morning routine. I write three pages in my journal without stopping, without thinking, simply letting my hands move and my heart guide me. Journaling in the morning allows me to release unwanted tension, to express my emotions, to gather happiness and to find balance. Journaling is the cheapest therapy out there.

4. Meditation: Some may prefer journaling after meditation, but for me, writing then meditating is the best system. I am not going to lie, my meditation practice is not long. Sometimes it only lasts for 30 seconds, where other times it goes for 10-15 minutes. But it is essential for me to be present for a few moments to start my day centered and at peace. It’s been shown that regular meditation may increase happiness, reduce anxiety, improve the immune system, help to create more energy, create emotional stability and induce clarity.

5. Lemon water: Once I actually get out of bed, after nourishing my soul, I am ready to take care of my body. The first thing I do is drink 16 ounces of warm lemon water. It not only hydrates me, lemon water is also great for a healthy digestion and is full of vitamin C, which is great for my immune system. Since disease cannot exist in an alkaline state, pH balance is important. Luckily, lemon water is very alkaline, aiding in a proper pH balance.

After my lemon water, my day can start, which always includes lots of water, exercise, smiles, connecting with nature, writing, nourishing whole foods, meaningful conversations, coaching and other fun things.

 

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Image source: Times City


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Kat Gal

Holistic Health & Happiness Coach at Kat Gal Coaching

Kat Gál is a multi-passionate Holistic Health & Happiness Coach, Freelance Writer, Educator and World Traveler. She has coached women from all around the world, worked with abused children in Kenya, taught English in Mexico, volunteered on an olive farm in Turkey, hitchhiked in Costa Rica and climbed volcanoes in Guatemala to name a few of her happy adventures.You deserve to live a happy and healthy life and Kat is here to show you how to do that. Kat invites you to join the “Happiness Tribe: 2016, the Year of Happiness” on Facebook to create your best year yet within a supportive sisterhood. For more health and happiness tips, visit her website and check out her best-selling program, Your 21-Day Mind-Body-Soul Shake-Up. To contact her for writing assignments, check out her freelance writing website.


Disclaimer: The techniques, strategies, and suggestions expressed here are intended to be used for educational purposes only. The author, Drew Canole, and the associated www.fitlife.tv are not rendering medical advice, nor to diagnose, prescribe, or treat any disease, condition, illness, or injury. It is imperative that before beginning any nutrition or exercise program you receive full medical clearance from a licensed physician. Drew Canole and Fitlife.tv claim no responsibility to any person or entity for any liability, loss, or damage caused or alleged to be caused directly or indirectly as a result of the use, application, or interpretation of the material presented here.

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5 Important Traits Of A Marathon Runner

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By Kirsten Cowart

Back in 2014, Glenn Geher Ph.D. ran a marathon in the coastal New Hampshire area. As a research psychologist, he compiled some fascinating traits of marathon runners that he learned from the painful and difficult journey of running his 8th marathon.

Whether or not you are a runner, there are valuable lessons that we can all learn from his experience.

Here are the 5 lessons he shared about the psychological effects of marathoning:

1. Marathoners are task-oriented in life.

People come from many different backgrounds and have many different perspectives in life, but something that marathon runners have in common is that they are ‘task-oriented.’

People who are focused on tasks rather than time or relationships are primarily motivated to complete their goals. For example, if your 5 pm whistle blows and you are time oriented, then you will say to yourself, “I will finish up my work tomorrow.” If you are task oriented, then you are likely to keep working until your task is finished, no matter how long it takes.

2. Marathoners show all the signs of conscientiousness.

Conscientiousness is a trait characterized by showing a strong tendency to be reliable and diligent; conscientious people tend to keep things on task and organized. If you are low in conscientiousness, then you tend to be generally disorganized, whereas if you are high in it, then you are often hyper-organized. Good or bad, marathon runners have a tendency to be high in conscientiousness.

3. Being a marathoner demonstrates a lot to yourself and others.

There are many behaviors that you have in life that demonstrate who you are to yourself and others (see Miller, 2000). Running 26.2 miles at one time is an incredibly difficult challenge that demonstrates many specific qualities. When you complete a marathon, you show yourself and others your incredible levels of dedication, time and energy management, self-sacrifice and more.

4. Marathoning allows extreme people to connect with people just like them.

Just like all extreme activities, marathoning attracts a specific crowd of people. What is awesome about doing an extreme activity is that it will attract people who are very similar to you. For example, skydiving is probably going to attract people who are similar in mindset, perception and taste for adrenaline.

Marathon running is an extraordinary example of camaraderie. This highly social activity helps you find friends in pretty much anyone running at the same pace as you are.

5. Marathon running betrays the natural human tendency to never be satisfied.

The passion that drives you is at the core of who you are. If a person is satisfied, then he/she is not likely to push harder or seek more. Conversely, if you aren’t satisfied with life or this world, then you are likely to push hard in order to satisfy those needs.

This is how we and many animals evolved as a species. Dogs will often work very hard to get the praise of their owner or to get a yummy treat. If you have a Buddha-like mentality, then being satisfied is already at the core of your being and the passion of wanting change doesn’t motivate you (see Hill & Buss, 2007).

When you complete a marathon, it is satisfying. You get a medal, you make friends and you get the internal satisfaction of knowing that you completed something extraordinary.

Even though Glenn Geher has run 9 marathons, he will say “that’s enough for me” after each one. So even though he is satisfied, something deep down motivates him to do it again. This probably means that the satisfaction of running a marathon is short lived.

Have you ever run a marathon or know someone who has? Did you feel that Glenn’s analysis was correct? Let us know your thoughts in the comments below.

 

References

Arana, J. M.; Chambel, M. J.; Curral, L.; Tabernero, C. (2009). The role of task-oriented versus relationship-oriented leadership on normative contract and group performance.Social Behavior and Personality: an international journal, 37 (10): 1391

Hill, S. E. & Buss, D. M. (2007). Evolutionary theories of subjective well being. M. Eid & R. Larsen (Eds.) The Science of Subjective Well-Being (pp. 62-79). Guilford: New York.

Miller G. F. (2000). The mating mind: How sexual choice shaped the evolution of human nature. London, Heineman.

Nettle, D., & Clegg, H. (2008). Personality, mating strategies, and mating intelligence. In G. Geher & G. F. Miller (Eds.), Mating intelligence: Sex, relationships, and the mind’s reproductive system. Mahwah, NJ: Lawrence Erlbaum Associates.

Tversky, A. (1977). Features of similarity. Psychological Review, 84 (4), 327–352

 

Source: https://www.psychologytoday.com/blog/darwins-subterranean-world/201510/5-psychological-lessons-marathon-running

 

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Kirsten Cowart

Kirsten Cowart is a writer and researcher that has worked in the spiritual, mental health and medical fields.Kirsten enjoys studying and experiencing the benefits of yoga, meditation, nutrition, herbalism, organic gardening and alternative health.She worked hard in 2014 losing over 40 lbs. and has since maintained a healthy lifestyle.Follow her to learn more about her journey on Twitter, Facebook & Youtube!

 


 

Disclaimer: The techniques, strategies, and suggestions expressed here are intended to be used for educational purposes only.

The author, Drew Canole, and the associated www.fitlife.tv are not rendering medical advice, nor to diagnose, prescribe, or treat any disease, condition, illness, or injury. It is imperative that before beginning any nutrition or exercise program you receive full medical clearance from a licensed physician.

Drew Canole and Fitlife.tv claim no responsibility to any person or entity for any liability, loss, or damage caused or alleged to be caused directly or indirectly as a result of the use, application, or interpretation of the material presented here.

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5 Lessons For Yoga After Injury

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By Christine Obee

Are you considering getting yourself back into exercise after experiencing an injury?

This post is for you.

I’ve been away for almost a year; away from the practice that was one of the most important, consistent things in my life. A minimum of 2 and as many as 5 times a week, I would put on my spandex and hit the mat.

When I was practicing regularly, I never felt more healthy, more strong, or more confident in my body or who I was as a person. It was the thing that got me excited to get out of bed in the morning. As long as I could get to my yoga mat, I knew I could find the peace and most days, lightness and joy in life no matter what else was happening.

Yoga became my life raft.

But then it happened.

It wasn’t my choice. You see, I almost had a miscarriage – but thankfully, I didn’t. To make sure the pregnancy stuck, I was so restricted in my physical activity that I wasn’t even allowed to lift grocery bags.

My life raft had been ripped out of my hands and it felt like I was drowning. After some time, I was able to get back to some semblance of a practice, but it wasn’t like I wanted it to be. I wasn’t able to push myself to build strength or challenge my mind by testing the limits of my body.

Now that we have a beautiful baby boy, however, I’m able to pick my practice back up.

And so I have. I’m building from the ground up. It’s hard, both physically and mentally, but more than worth it – both for my love of it and what I have learned from my experience.

What I’ve Learned During The Process

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I want to share with you some lessons that I learned, which I hope will INSPIRE and MOTIVATE you to get back to your exercise regimen. While getting back into the groove of things can be challenging at first, the payoff is more than worth it. And so are you.

1. Gratitude

You’ll have so much more appreciation for your body and what it CAN do.  Being injured can allow you to realize how you took your body for granted. Being able to move your body is a gift.

With this perspective, notice if you’re able to explore and enjoy your body instead of relentlessly driving towards obtaining better looking abs.

2. Relate To Others

Learning something new can be an ego-breaking, frustrating experience.  Good chance you’ll have much more compassion for those just coming to whatever exercise or sport you’re involved in.  This lends itself to having a greater level of patience with newbies both as a potential teacher and fellow participant. I can say I’m a better teacher and advocate for the practice of yoga because of this experience.

3. Humility

Although I wouldn’t have acknowledged it, part of me saw going into child’s pose (a resting position) during class as a failure. I would sometimes go there anyways, but there was a degree of shame involved.  Was there something you didn’t let yourself do previously when you were working out, something that you saw as a failure?

You may have lost that now. You may have also lost the pride associated with reaching certain fitness goals. This can allow you to realize it’s more about the exercise (or process) itself and what it does for your body.

4. It Comes Back Quick

If you’re like me, you may dread getting back into exercise. You envision the sore muscles, the frustration at not being as physically capable as you used to be, the desire to quit part way through a workout, the forcing of a habit long forgotten…

But, I believe the habit is still very much there. In as little as a couple of weeks it’s likely you’ll feel like you never stopped.  Sure you’ll have muscles that are tight and sore, however I suspect you’ll enjoy the process and the feeling you get when you’re done your workout. I also suspect it will feel really good to be physical in your body again, despite the soreness.

5. Awareness Of Limitations

You’ll be more gentle with your body. During your healing process, did you push your body beyond what it could handle (even if it seemed like you were doing NOTHING compared to your previous level of exercise), frequently landing yourself back at square one?  If the answer is yes, getting back into things you’ll most likely still push your limits, but within reason, because you know you need to continue to heal and build up slowly. Learning to take care of and honor your body is a beautiful thing indeed.

As you can tell, my journey back to physical health has been about more than getting fit again; it was about learning a greater level of respect, compassion and gratitude for my body and its remarkable abilities.

There are lots of you out there, struggling to get back to your ‘fit’ self; you are not alone. Start small and see if these lessons ring true for you.

What other lessons are there to learn from your personal journey back to physical health? Feel free to share your thoughts with us in the comments below.

 

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Christine-ObeeChristine Obee

Lifestyle Design Coach and Yoga Teacher at Christine Obee

 

Christine is certified as a Lifestyle Design Coach and Yoga Teacher. Having made the transition from a draining, ‘just paying the bill’s’ job to doing work she loves, Christine now helps others in their own transitions. Through personalized coaching programs that combine practical methods with energetic and spiritual concepts, she moves professionals from a place of being disengaged and unfulfilled to finding clarify, hope and purpose.


Disclaimer: The techniques, strategies, and suggestions expressed here are intended to be used for educational purposes only.

The author, Drew Canole, and the associated www.fitlife.tv are not rendering medical advice, nor to diagnose, prescribe, or treat any disease, condition, illness, or injury. It is imperative that before beginning any nutrition or exercise program you receive full medical clearance from a licensed physician.

Drew Canole and Fitlife.tv claim no responsibility to any person or entity for any liability, loss, or damage caused or alleged to be caused directly or indirectly as a result of the use, application, or interpretation of the material presented here.

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10 Signs You Need to Stop Trying So Hard

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Always do your best to get everything right? Maybe that’s your problem.

 

Written By Minda Zetlin
From INC.com

Read this site often? You’re probably an overachiever, just like me and thousands of other entrepreneurs out there. That’s not a bad thing. Striving to do better work, accomplish more, get healthier, and be a better person is what makes you and your business successful.

But trying too hard all the time, especially if you’re doing it in many areas of your life at once, can lead to a very big crash. That’s what happened to Todd Patkin who joined his family auto parts business at 22, just out of college, and got used to working 80-hour weeks as the company struggled to survive. By his mid-30s, the company was a success but the long work hours had become a habit.

Other parts of his life suffered. During a motivational talk, he jumped off a table, something he had done many times before. This time, however, his feet hit a concrete floor that broke several bones and prevented him from going to the gym, a mood elevator for him. Then he and his wife lost a pregnancy. “That really affected me,” he says. “I fell deeper and deeper into the hole.”

In the grip of depression, he found himself unable to function. He and his father would drive to work each day, and Patkin would go in his office and close the door. “People may have thought I was working,” he says. Instead, he often had his head down on the desk. The moment of truth arrived when he and his father were out to lunch and a waitress offered the choice of potato salad or coleslaw. It seemed an impossible decision. “For all intents and purposes, my brain had short-circuited,” he recalls.

That experience was horribly painful, but also lucky, Patkin says now, because it forced him to reevaluate what he had been doing. With the help of medication to help lift the blackness, he set about figuring out what truly made him happy, a journey he chronicles in his book Finding HappinessCutting back on efforts and activities and looking at what was truly satisfying was the necessary first step, he says.

You may want to do the same if any of the following sounds familiar:

1. Your relationships are dragging you down.

“Give up on the relationships that aren’t working for you,” Patkin advises. “Maybe they worked for you before, back when you were in college. But now it’s 20 years later.” Ask yourself whether you enjoy being with this person, or whether the prospect of time together fills you with anxiety.

Keep in mind that the company you keep is likely to affect your whole outlook, Patkin adds. “Motivational scientists have learned that your outlook in terms of negative feelings or happiness will be the average of the five people you spend the most time with.”

2. You’re always the one to step up.

If an annoying task needs doing and no one else wants to, do you always find yourself raising your hand? Cut back, at least some of the time, Patkin advises. “There should be times when you say, ‘I’ve done this five times in a row and I don’t understand why you can’t do it,'” he says. “You have to be honest.”

3. You keep working ridiculous hours.

It’s one thing to burn the midnight oil for a week or two in order to finish a major project or close an important deal. But if overly long workdays have become your norm, you must make a change.

“Work is a marathon, not a sprint–you’re going to be doing it for the rest of your life,” Patkin says. “If you’re always working 70 hours a week, what’s that doing to your health and relationships?” He acknowledges that taking time off was easier for him in his company, with family members available to cover for each other. Without that back up, it can be difficult to delegate. But it isn’t optional.

“You have to find someone and put your trust in that person to be a good No. 2, so that you can take a vacation or time off for a life event,” Patkin says. If you don’t, your business could fall into a rut. “Most people get imaginative and creative when they’re not going a zillion miles an hour.”

4. Your best is never good enough.

Perfectionism is a serious danger, Patkin warns. “I’ve had an employee say to me that he was a bad dad because he missed his son’s basketball game. I asked him how many he had been to. Turned out he’d been to 10 of the 12 games that season. I told him he was doing a lot better than most of the fathers out there.”

Although it’s human nature, it’s a very bad idea to do most things right and hyper-focus on the few you get wrong, he adds. “You have to start complimenting yourself, and feeling good for all the things you do.”

5. You’re always comparing yourself to others.

It could be someone else in your office who appears to have the perfect family, or a competing company that appears to have the perfect product. Either way, Patkin says, spending too much time worrying about what others are doing will hold you back. “It’s important for someone running a business to say to yourself, ‘If I do my own work right, I’ll be better off in the long run.'”

Besides, you never know what’s real and what’s perception. “I went to a conference once and there was a guy with a new auto parts business and no one could believe how fast he was growing,” Patkin recalls. “Two years later, he had fled the country because he was being indicted. There’s a lot of misinformation out there.”

6. You’re constantly trying to please your partner or spouse.

If you always do everything your partner wants, if you’re always the one to say “I love you,” and you don’t feel you get enough emotional support in return, then something’s out of balance and that needs to be addressed, Patkin says. He’s a believer in couples counseling, which he says can sometimes save a troubled relationship.

At the same time, he acknowledges, most entrepreneurs have the opposite problem. “In general, I think we need to focus more on our spouses,” he says. That might mean surprising him or her with flowers when it isn’t Valentine’s Day, or taking a few hours off work just to be together. Paying attention to these things will help preserve your partnership for when work crunch times can’t be avoided. “It’s like making deposits in a bank account,” he says.

7. You always put others’ needs ahead of your own.

If that describes you, watch out, Patkin warns. “There are a lot of people in our lives who depend on us and want our help, our time, and our advice,” he says. “If you care for these people, you’ll want to be accommodating.”

That’s OK, but only up to a point–sometimes you have to put your own needs first in order to be happy. “Figure out what’s important to you, and what fulfills you, and prioritize those things at least some of the time,” Patkin advises.

8. You’re obsessed with your kids’ success.

This is a tricky one, because a certain amount of concern just means you’re a caring parent. It turns into a problem when you start living vicariously through your child’s accomplishments and failures. At one time, Patkin recalls, his son was a star on his school’s basketball team. “If he scored 20 points in a game, I felt like a hero. If he scored 2 points, I felt really bad.”

Not only was this a drain on Patkin’s emotional well-being, it wasn’t so great for his son, either. “It can really mess your kids up if they feel like your love is conditional on their ability to score 20 points.”

Speaking of kids, Patkin says to forget the whole concept of “quality time.” That might work when they’re small, but if you come home from work with just an hour of time you’re planning to devote to your older children, they’re likely to roll their eyes and go back to texting their friends. But he found with his son that if he simply hung around making himself available, eventually his son would start interacting with him. “It was on his own time,” he says. “If you have teenagers, you have to be home more often, even if you’re just working at the kitchen table.”

9. You’ve signed up for an expensive gym membership that you never use.

If you’ve spent the last several years as a couch potato, don’t expect yourself to suddenly start working out three times a week. In fact, the gym industry depends on this dynamic–if every paying member of every gym showed up on a regular basis, most of them would be severely overcrowded.

So, Patkin advises, cancel that gym membership. Start with a walk around the block instead, and once you’re in that habit, maybe extend it to two blocks. “Just do whatever you’re able to stick with,” he says.

10. You have a large number of goals.

There’s nothing wrong with goals, but some people overdo it, Patkin says. “They have to have 10 percent body fat, and this much money in the bank, and every Saturday they have to do this activity.”

If this describes you, he says, it’s time to do some pruning. “You should have maybe two business goals, one or two health goals, one or two relationship goals, and perhaps one or two goals related to spirituality, which might be as simple as taking a walk in the woods.”

The main message is this: If you want to be happy, create some balance in every part of your life. After all, you’re in it for the long haul.

 

Image Source: Wugange, Shutterstock

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Disclaimer: The techniques, strategies, and suggestions expressed here are intended to be used for educational purposes only.

The author, Drew Canole, and the associated www.fitlife.tv are not rendering medical advice, nor to diagnose, prescribe, or treat any disease, condition, illness, or injury. It is imperative that before beginning any nutrition or exercise program you receive full medical clearance from a licensed physician.

Drew Canole and Fitlife.tv claim no responsibility to any person or entity for any liability, loss, or damage caused or alleged to be caused directly or indirectly as a result of the use, application, or interpretation of the material presented here.

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1001 Life Hack Tips To Change The World – It Starts With Changing Yourself

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Written By  Andrew Martin
From Collective Evolution

The latest report by Gerardo Ceballos from the Universidad Nacional Autónoma de México and Paul R. Ehrlich from Stanford University et al, which came out late last week, outlines how modern humans are now responsible for accelerated species loss. This heralds the era of thesixth mass extinction.” The report details the rate of extinction for species in the 20th century is up to 100 times higher than it would have been without man’s impact. The scientists who conducted the research have been careful to be conservative. The real rate may be many times higher.

The Guardian was one of the few mainstream media outlets to cover the story, stating that the scientists have been deliberately conservative – they’re well aware of the dangers of crying wolf on a topic of such importance, and where passions run so high. For a start, they limit themselves to the best-studied group of organisms, the vertebrates. Then, they take a high estimate of background extinctions to compare with, to make the modern figures as undramatic as possible. And then, they either consider only those animals known to be extinct (the “highly conservative” scenario), or they add in those extinctions in the wild that are likely to have happened, but are not yet verified.(1) The study mentions that humans will most probably be one of the first cabs off the rank in this extinction process, as we depend completely on the natural systems for our survival.

1001 Life Hack Tips To Get You Started!

saveyourselfWhen there is so much bad stuff going on around the planet (which humanity is primarily responsible for), it can become daunting to even consider coming up with solutions, leaving one feeling helpless and impotent. You have to stop and think for a moment, what am I doing to help save the planet and myself? Does this cause a bit of uncomfortable paralysis? Does the thought, “Well I am just one person on a planet of 7 billion people and I don’t think I can make an impact,” cross your mind?

I recently came across a brilliant little guide book for helping you to remember what you can do to make a difference. So I contacted the author, Judy Wong Dopperpuhl, who wrote “Save Yourself & Save The Planet – 1001 Green & Fun Life Hack Tips.” The reason this little book is so important is because as humans, we all get trapped and caught up in our own lives and can easily forget that certain things, when done collectively, can add up to real change. In my previous life I was heavily involved in performance coaching and getting the best out of teams. One thing I learnt from early on in my career was that you have to “Walk the Talk”… that is, you have to “practice what you preach.” A great way of doing this is by embedding the small things first.

Start Small Can Mean Big

Judy believes we can make a huge difference by doing lots of small things. It is kind of like the “Pay it Forward” movement philosophy. If we all start doing lots of little things, then momentum builds and shifts the overall consciousness and changes behaviours. Before you know it, everyone else is doing lots of really great things too, and then big change starts to happen. Judy believes we are living in a magical time of immense opportunities and a breathtaking consciousness shift in humanity. Yes, right now. People all over this beautiful planet are waking up to taking their power back and reconnecting more than ever by hacking technology. Judy has racked her brain and numerous other resources to put together 1001 things you can do to get started to make change… these are just a few ideas she offers.

Food / Eating Habits

1. Adopt a vegan lifestyle. Big animal agriculture is not a sustainable resource and devastates our planet. Focus on a whole food, organic, plant based diet and give up all processed food and drink. Think local and support organic farmers and stop supporting companies with heavy carbon footprints that continue to rape our planet.

Shopping

2. Invest in sturdy re-usable shopping bags and produce bags. Carry them with you in your car and backpack at all times. Shop in the bulk section when possible. Just say no to all paper or plastic.

3. Always carry your own stainless steel water bottle and coffee/tea mug, even when you travel. Consider purchasing a portable re-usable water filtration system. Stop purchasing bottled water and drinks.

Around the Home

4. Make having a chemical free home your new green mantra. You can inexpensively and simply clean your home with white vinegar, hydrogen peroxide, salt, baking soda, and citrus juice. For non-toxic DIY laundry detergent there are numerous sites giving guidance and recipes online.

 Health Care

5. DIY beauty care is easier, simpler, and better for you and the planet. Many beauty products are produced unsustainably, not to mention tested on animals and very harmful to you.  There are plenty of websites that can give you tips and recipes for making your own lotions and potions that will save you boatloads of money and keep you much healthier and more vibrant. Take a step back and analyze what is in your medicine cabinet and beauty care regime. Why not make your own non-toxic toothpaste with just baking soda, hydrogen peroxide, and peppermint oil? Instead of toxic shampoos and conditioners, why not use baking soda and white vinegar? And to re-hydrate your skin, why not use coconut oil? Did you know you can even use coconut oil as a sexual lubricant?

Minimize Your Life

6. Less is the new black. Unplug from the matrix and break it down into realizing you are no longer a consuming machine. Stop giving into living beyond your means and let your true self emerge from this downward spiral of materialism. Be unique and create our own branding, image, and iconoclastic aura of confidence. Be bold in embracing the repair; fix; embrace a hip upcycle manifesto. Remember it is time to be a conscious consumer.

Reduce and Reuse

7. Treat all resources like gold. There is no such thing as “throwing something away.” Make it a goal to produce less waste. Re-use packaging for gift wrapping; save glass jars and bottles for food storage and gifts; compost; get creative and think outside the box.

Growing

8. Start your own vegetable garden and learn about how permaculture can save our planet. Maximize your growing space and don’t use pesticides. Create a food forest haven for you, your family and community, and help attract bees, birds, and beneficial insects. Learn how to propagate plants, and plant lots and lots of native trees, shrubs and perennials.

Transport

9. Opt for public transportation or ride your bike. Consider getting rid of your car.

Life

10. Live your dreams. Remember, true peace starts with you. Remember you don’t need a lot of stuff to make you feel happy. Happiness comes from within, community and living without compromise.

 

Image Source: The World Race Gap Year

Follow Drew on Instagram!

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@DrewCanole 

 

 

Check out my best selling Amazon book: WHY-DENTITY:17 Practices to Help You Transform Your Mind and Live Your Life’s Purpose – GET IT HERE

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Disclaimer: The techniques, strategies, and suggestions expressed here are intended to be used for educational purposes only.

The author, Drew Canole, and the associated www.fitlife.tv are not rendering medical advice, nor to diagnose, prescribe, or treat any disease, condition, illness, or injury. It is imperative that before beginning any nutrition or exercise program you receive full medical clearance from a licensed physician.

Drew Canole and Fitlife.tv claim no responsibility to any person or entity for any liability, loss, or damage caused or alleged to be caused directly or indirectly as a result of the use, application, or interpretation of the material presented here.