Some of the most important work we do together as a strength training community will be the work you do on your own.
Below is a shotgun homework list of some of my top easy to implement strategies to empower our bodies to flourish.
- Love yourself. If you talk shit to yourself good luck "getting fit/healthy/lean" etc. What the mind believes the body achieves. We are all works in progress. Give yourself some grace and enjoy the ride. We have one life to live (in this body at least) - enjoy it and love yourself.This is number 1 for a reason.
- Breathe through your nose. The nasal airway is much more intimately connected with our diaphragm. Deep diaphragmatic breathing soothes our nervous system and creates centeredness and nourishment.
- Go to sleep. Lack of sleep stresses and inflames our bodies and weakens our immune system. You will not burn fat if your hormones are out of whack from being chronically exhausted. Get 7 hours of solid sleep a night please.
- Drink your water and limit your caffeine intake. If possible, drink filtrated water and add some Himalayan sea salt in your water jug. It helps increase hydration and nutrient absorption. Don't drink out of plastic water bottles, it's not good for you and it F's up our environment. Use glass or metal water bottles. Drink 1/2 of your bodyweight in oz a day. Sip throughout the day. Reduce intake of water around meals (reduces mineral absorption).
- Minimize screen time throughout the day, especially after the sun has set. Excessive screen time causes our brain to go haywire, making it difficult to sleep and has been linked to ADD, depression, and a host of other fun neuro-cognitive issues.
- Digital sunsets. When the sun goes down, turn off electronics. Minimize bright lights, and allow your body to relax to prepare for sleep.
- Go outside. Get your bare feet on natural soil for a minimum of 20 minutes a day. I don't care if it's cold and wet, "grounding" reduces systematic inflammation and eases nerves and reconnects you with Mama Earth.
- Attitude of gratitude. If feeling lousy at all during our strength training process (which you will), a quick way to change your feeling state is to look for an OTL - an Opportunity To Love. Call your best friend and let them know you love them. Open a door for a stranger. Pet your cat. Look for a minimum of 3 OTL's daily and I promise you'll be hooked.
- If you aren't already seeing one, I highly recommend seeing a functional medicine doctor and/or naturopath to get your blood work done so we can have a healthy understanding of what's going on in your internal environment. I don't care how healthy you are eating and how hard you are exercising. If you're insides aren't right, it will be reflected on your outsides.
- Simplify. Less is more. The more we can remove from our plate the easier it is to destress, declutter, and focus on the big important things. If any of this seems to complicated or stressful, go back to number 1 and focus on resting and nourishing your body with local, organic, wholesome food.
We are a WHOLE human being. Our emotional, mental, and spiritual body effects our physical body. The more connection and awareness we cultivate in our bodies, the more awareness we cultivate in the other areas of our bodies and lives. It's ALL connected. Gone are the days where we pretend the human body is a machine and can be reduced and compartmentalized to a bunch of unrelated parts. You are a living, breathing, moving, organism that is perfectly imperfect.