Today’s Health Tip

Quick Tip Tuesday: What's your recovery strategy

WHat do your days off look like?

Because there is a big difference between a day off on the couch with a bag of chips, and a day of good hydration, stretching and foam rolling.

Days off are actually recovery days.  They are days spent taking care of the body, feeding it nutrient dense foods, vegetables, hydrating, massaging.

Stop thinking about your workouts as days you train and days off but rather training days and recovery days.

Just thinking about it that way can really change the outcome.

Mindful Monday: Mindful Drinking + Sober Curious

Have you considered how much alcohol are you drinking?

Sober Curious' is a book that came across my radar.  Ruby Warrington, the author, suggests we all take a 90 day break from alcohol and reset our feelings.

She talks a bout the blissful sleep, greater focus, limitless presence and deep connection that awaits us all on the other side of alcohol.

If you feel you are drinking too much alcohol, or perhaps sleeping terribly and looking for a solution.  If you are looking for deeper connection in life and want greater focus, I suggest you read this book.

Perhaps you never considered if or why alcohol was affecting your life?  This is a great way to take a look inside and ask yourself for clarity.  Could life be better without alcohol for you?  Get mindful.

This book and others like it, along with all of my favorite wellness products are available on the Wellness Warrior Checklist on Amazon.  http://bit.ly/GuudChecklist

 

Self Care Sunday: Find your laughter

When was the last time you laughed so hard your abs hurt?

I can always find my laugh when I am playing with puppies or babies, or playing tennis or watching the tv show America's Funniest Home Videos.  That show can always make me laugh.

What makes you laugh out loud?  It's so important to make laughter a part of your every day.  Go find your laugh on this self care Sunday.  It's part of your wellness practice.

Soulful Saturday: Bring Nature Inside

I know I have said this before, but our souls need to connect to nature.

Humans created homes to protect ourselves from the dangers of the outdoors.  However, these home also separate us from the splendors of nature.  Furthermore, we separate ourselves with the use of screens near constantly.

We can be closer to nature by bringing it inside our homes.  Plants, flowers and flowering branches are easy.  Pets are also a great way to connect.

New Food Friday: Collagen Peptides

Happy Friday All!

Have you heard the news about Collagen Peptides? (the ones like are Vital Proteins here on Amazon: http://bit.ly/GUUDvproteins

I put a scoop in my coffee or smoothie every morning.

The benefits:

Contains essential amino acids

Only 1 ingredient

Great for skin, hair, nails and joints.

Vital Proteins Collagen Peptides are Kosher, Gluten Free, Whole30 approved, and Sugar/Dairy Free.

I have been using them for the past 6 months and I really see and feel a difference.

Remember -- collagen is the basic building block promotes skin elasticity, holds together your bones and muscles, protects your organs and provides structure to joints and tendons.  

As we age we produce less which can lead to creaky joints, thinning hair and less elasticity in the skin.

Consider giving it a try for a few months and see if you notice a difference!

Tone Up Thursday; The Squat

One of my very favorite exercise for strength AND balance is the squat.

Listen in today for tips on tackling this great functional exercise!

Wellness Warrior Wednesday: Remove those blocks

How can you get out of your own way?

Making space to explore what's next...

You need a beginning and a first step....

How are you in your own way?

Listen in today, ask yourself: what's the one thing?

What's the one thing you want to change and what's stopping you?

That's what I'm up to.

Quick Tip Tuesday: Gratitude when you are ill

I have a chronic disease.  Currently in remission but let me tell you I know what it's like to be ill.  Thankfully I also know how glorious it is to be well.

On down days my first thoughts are always of gratitude.  I;ll do some visualization to see my body healing and my life "back to normal" as I wash down medication and lay on a heated Biomat.

Getting sick will happen but it's how you heal mentally and physically that strengthens you and sets you up for future wellness.

So today, I am sick.  I'm already grateful for the healing that is coming to me.  Grateful for the quiet and rest I will experience today.  Grateful I can send a few quick emails and be left alone to heal.  The sun is shining, the birds are singing and I, my friends, am healing.

Ever looked at your illness this way?  Give it a try!

Mindful Monday: Who is in your feed? Digital Detox!

Guys, if your social media feeds are bumming you out feel free to unfollow.  In the same way you should be cutting other negative influences out of your life you should be monitoring social media.

Give this a listen and consider an unfollow.

#socialmediacleanse

Self Care Sunday: Time Hop

Happy Sunday friends.

One of my favorite things to do each morning is to open the TimeHop app and look through photos from the day year's past.  I'm always pleasantly reminded of good times.  My favorites are videos from when my boys were little.  Listening to little happy voices is truly a treasure.

I encourage you to download the app and check it out.  Or simply spend a little time today going thru the photos on your phone and remembering the good times.

 

Soulful Saturday : Manifesting

What are your goals?  What needs work in your life?

Relationships?  You diet? The quality exercise your body craves?

Today, consider where you are and where you want to be.

Take a few minutes in quiet and see yourself in your mind's eye as already having achieved this goal?

Let's take the example of losing 20 lbs. (GET SPECIFIC WITH YOUR GOALS)

Sit quietly with your eyes closed and try to see yourself in the mirror 20 lbs slimmer.  How do your pants fit?  Do you feel more skinny or fit?  Look at your hair and your skin.  See yourself smiling and radiant.  Notice little details.  Really FEEL what it feels like to be 20 lbs lighter.  Try to focus on this new you for 2-3 minutes.  The more details you can notice the better.

The last step before you open your eyes is to say "thank you" to yourself for having done the hard work to get there.

Then, grab a journal and write down everything you saw.  Every detail, every feeling.

You are now that slimmer being in your mind and you will start living as that person.  That radiant confident healthy person doesn't make terrible food choices and definitely is always looking for ways to be active.

To reach that goal or to manifest that slimmer being into reality always see that healthy person inside you and act accordingly, and lovingly to bring that person into the world.

It's a fantastic practice and really powerful.

Remember the first thing is knowing what you want.  Then you manifest!

#manifesting #gratitude #wellness

 

Foodie Friday - The Veggie Plate Trick

If you have been trying to get more veggies into your family's (or your own) diet this is for you.

Simply washing and cutting vegetables and arranging them on a platter with an array of dipping sauces (think hummus and guacamole) makes it super easy for everyone coming to the kitchen for a snack to reach for a great choice.

So much of how we live is on auto pilot.  If you are used to going to the kitchen for a snack and reaching for the pantry and something in a bag or a box try this tip.

I like to prepare something (on night's when we aren't running to sports or meetings) like a veggie tray or a charcuterie display and put it on the kitchen counter about 90 minutes before dinner.  No doubt everyone who starts to smell dinner cooking will wander into the kitchen and have a healthy snack.

Give it a try!

PS.  If you love what we do and I have inspired you to consider your wellness and make time for you then won't you please tell a friend?  You can also leave us a review here and share with so many others how wellness is working for you.

It's super quick - go here: https://amzn.to/2Y2QEXu  and thanks!!

Tone Up Thursday - Farmer's Walk

Functional exercises are movements we do in our every day lives, done as exercise or training with heavier weight than usual. This exercise, the farmer's walk is as basic as it gets, testing just how long you can lug heavy, awkward objects around without dropping them.

This grip strength exercise comes in handy for unloading all your grocery bags in one trip.

To Do: Pick up a heavy dumbbell or kettlebell in each hand and draw your shoulder blades down and back to stabilize your shoulders. Keeping your core tight, chest elevated and head up, walk forward with even, steady steps for time or distance.

You can do laps around the kitchen or go up and down stairs.

Remember: if you aren't sure of your core strength or fitness levels or have back problems please talk to your doctor before starting ANY exercise routine.

Wellness Warrior Challenge Wednesday: Create a Vision Board

Sometimes a series of words or phrases and sometimes pictures, an inspiration or vision board can help you to think about your ideal future outcomes.

For instance if you are focused on living a healthier lifestyle your board might have photos of happy, smiling people exercising.  It might contain photos of healthy foods.  Words like fitness, wellness, strength, flexibility might be read prominently from your board.  Your board should make you feel happy and inspire you in your goals.

You"ll need some glue, a piece of poster board and some old magazines to get started.

Need some inspiration for your inspiration board?  Check out some ideas here: http://bit.ly/GuudVisionBoard

Tuesday's Tip: Just Breathe

It's a simple one..really  quick....JUST BREATHE.

Actually, do it.  Take a few minutes right now (or as soon as you can) find a quiet spot.

Put your hand on your lower belly and close your eyes.

Breath in slowly through your nose and then out through your mouth.

As you breathe it - feel your belly rise.  Fill your lungs fully and exhale fully as well.

Slow it down.  For 2-3 minutes today.  Slow it down, you can at any time.

And wow, it feels amazing.

Mindful Monday: Live with Gratitude

Let's look at the world from a place of gratitude.  Look through the world through rose colored glasses.

Try to find the beauty in everything, the good in every situation.

Start with a smile on your face and some sunshine in your heart.

It will take work, this practice demands you try time and again as you are tested throughout the day but it will change your world if you can live today like this.

Live today with gratitude in your heart and you will touch the lives of all you encounter.

Self Care Sunday - Sugar Scrub

Skin is our largest organ and we need to care for it properly.

Keeping skin exfoliated will make it more supple and if you follow that body scrub with a good lotion or oil (I like coconut oil) then you are off to a good start.

So try today.  You make a super simple body scrub just like this:

Find a wide mouth jar that you can get your fingers into.  I use an old salsa jar.

Add 1 cup of sugar.  You can use brown or white, i prefer brown.

Add 1/2 cup of oil.  Olive oil, avocado oil or coconut oil

Mix well and if you'd like, add a few drops of essential oil. My pick is Frankincense.

 

Then, hop in the shower and after you are wet take a scoopful of scrub and making small rubbing circles, massage the scrub into your body.  Don't forget your feet!

After you are finished and rinse off you still may feel a little greasy and its up to you if you would like to use soap or a washcloth here.  After your shower, dry off and apply your favorite non toxic lotion or oil.  Your skin will feel very soft and silky.

PS If you have scrubbed your feet, please be careful getting out of the shower as your feet might be slippery.

Soulful Saturday: Volunteer

Just thinking about giving my time to causes I believe in and where my skills are best used.

I generally feel like my volunteer time brings me so much joy.  I love being in service to others, hence why I record a podcast 365 days a year.

Are you volunteering?

Foodie Friday - Try Ditching Dairy

An estimated 70% of us are lactose intolerant to some degree, that means our bodies are lacking the proper enzymes to break down cow's milk.  This can result in upset stomach, bowel issues and even dermatological issues.

Consider taking a break from animal milk products and find a suitable alternative.

There are so many milk substitutes on the market.  My favorite is oat milk but you can try Hemp milk, flax milk, almond milk, cashew milk, coconut milk or on e of the many other variities at you grocery store.

I gave up dairy very strictly for a year and felt fantastic.  You might consider taking a break too and see how your body responds...