This is a time to lean on all your tools and positive habits to support your health and well-being. We understand while under tremendous stress, it is easy to throw them all out the window, but this is an important opportunity to tap into your inner strength and commitment to yourself. Focus on these three areas and use our coach’s favorite resources listed below to support yourself and your loved ones.
Release Your Stress
Use the following four techniques to calm your mind and body:
Progressive Muscle Relaxation
This involves tensing groups of muscles all over the body and then relaxing them again.
Visualization
This is when you visualize peaceful, pleasant scenes or imagine yourself breathing quietly, gently falling asleep
Binaural Beats
These are sounds that people hear in different frequency between the left and right ear. This helps with reducing stress and tension, increasing focus, concentration, confidence, and achieving a deeper state of meditation. Search YouTube for a variety of tracks or apps on your smart phone.
Deep Breathing
Deepening and slowing the pace of your breath can shift your mind and body into relaxation. Focus especially on extending your exhale, and make sure you breathe in and out from your lower belly and from your nose.
Coach’s Suggested Resources to Release Your Stress
- Calm App
- Insight Timer App
- The Chopra Center
- The Mindful Movement free guided meditations
- Tara Brach
- Pranic Healing
- Hay House Radio
- The Overwhelmed Brain Podcast
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Fuel Your Body with Quality Food
To support vibrant health, follow this one simple rule:
Eat real whole food. That’s it! These foods are nutrient-dense providing all vital compounds needed to nourish your body. Aim to make 80% of your food choices whole foods. We know access is limited right now, so do your best with what is available. Check your local resources for food delivery and support.
Coach’s Suggested Resources:
- Dr. Mark Hyman
- The Ultimate Health Podcast
- The JJ Virgin Lifestyle Show Podcast
- Heal - Documentary
- The Magic Pill - Whole Food/Keto documentary
- Forks over Knives - Plant-based nutrition
Move Your Body
Here are five ways to exercise at home, which also helps release emotional stress.
Walking
Put on some music and walk or jog around your house. If you have a flight of stairs, go up and down them a few times. Weather permitting, walk around your neighborhood or yard.
Jumping Jacks
Everyone remembers doing jumping jacks as a kid. They are a quick way to get in some aerobic exercise.
Pushups
Whether on your knees or against the counter/wall, pushups are a great way to build arm strength.
Work Your Core
Doing regular abdominal exercises is a great way to alleviate back pain, improve posture and balance.
Squats
Squats help build strength in your lower body and core muscles, and they improve balance, posture and mobility. Tack them on to an activity you already do daily.
Dance
Who doesn’t like to dance? You don’t have to be good at it to reap the benefits. Dancing is a great exercise for your heart and lungs. It improves coordination, agility, flexibility, muscle tone and aerobic fitness. Not only that, but it can improve your mood as well.