The 10 health steps that keep Joey balanced (what are yours?)
There are certain healthy “game changing” steps that I find are non-negotiable. If I do not implement them daily – my energy, mood and weight suffers.
Perhaps your steps are different than mine–but here are the “must do” steps I practice daily.
1. I drink 8 glasses of water per day – no exception.
2. I need to eat or drink green foods at all 3 meals – yes, even breakfast.
3. I do not eat foods with added sugar. For natural sweets – I opt for fruit, spices, vanilla and cocoa powder.
4. I wake up and have at least a ½ hour of alone time before my family gets up. I meditate, do yoga, write down what I am grateful for and take a hot/cold shower.
5. I stop eating by 6pm. I do not eat again until 8am in the morning. But on occasion – I treat myself with dark chocolate.
6. I drink one large coffee per day with milk and cinnamon. And…I am never, ever giving this up!
7. I must be outside daily. No matter what the temperature is – I need fresh air on a daily basis.
8. I listen to music and….most days I dance.
9. Most of my meals are home made (i.e. I bring my lunch). I eat out maximum 1-2x per week.
10. I am focusing (and this is new) on less social media and more moments.
What are your top 10? #shareyour10
From None to Run - The beginner
Running can be an effective and convenient way to get your exercise in, and achieve your fitness goals - all you need is your body and a good pair of runners. As long you don’t have any major injuries or limitations - anyone can learn to run and enjoy running. There are some key things to consider:
-Lunge before you run (circulation to muscles ^ Pliability, lubricate joints joint prior to impact of running)
1. Reverse or walking lunge stretch w/rotation
2. Leg Swings
The glutes and core stabilize the pelvis. Any muscular imbalance or weak glutes and core can lead to several repetitive strain injuries associated with impact exercise. Muscular balance and strength reduce injury risk and strain on your low back and joints.
1. runner’s hip extension (standing)
2. lateral abduction lunge (with resistance band)
3. ankle dorsiflexion with resistance
-progression is key
-don’t worry about speed - nothing wrong with walking
-walk/run (i.e. 4min walk/1min jog for 20min)
-Don’t underestimate the power of Rest Days, consider these as a critical part of your training regimen
-this is where your joints and muscles become stronger
Return runners - reintroduction
-progression is everything - Spring presents a high rate of joint injuries to return runners.
-reintroduce your joints to the impact on pavement
-dial back a couple of km’s off your run or implement intermittent walking (i.e. 1min walk every 2k)
-increasing mileage by no more than 10 percent a week
Important details to consider:
-proper footwear is key (thumb width of space for toes - feet swell with running)
-stability or neutral based on foot type
-choose an event - one of the best ways to adhere to your running routine and a great/tangible sense of achievement
-buddy up - a running buddy can improve your success and accountability
What NOT to say when someone is diagnosed with an illness/ chronic condition...
SPEAKING FROM EXPERIENCE: Often physicians attempt to be pragmatic/ information providers. We explain things while trying to provide the best, evidenced-based information and opinions/ recommendations possible. I also acknowledge that we too can inadvertently be triggers for our patients.
So, what are the top 6 things NOT to say : a) what you say vs. b) what is heard and c)what can be said in lieu.....
1a)"At least it's not "X" illness. That would be way worse."
b) your illness isn't a valid one
c) If it's ok and you feel ready, go ahead and share as much as you feel comfortable about what's going on
2a) "You can beat this- I'm certain of it."
b) How could you possibly know this? Who showed you my medical record? Who have you been talking to?
c) I am here to support you in any way that I can. Feel free to reach out to me if/when a need presents itself.
3a) "Should you be eating that?"
b) you are sabotaging yourself/ not trying hard enough
c) I want to help you with food preparation as that can be tough to do/ time consuming. What appeals to you now? What do you think has had the biggest impact on symptoms? Would you like that?
4a) "You need to de-stress!"
b) you have brought this on yourself/ implying culpability
c) Are there things that are adding to you daily burden that I can assist with? I can take the kids out, do chores, read a book, take you to a course/ yoga...
5a) "You're rescheduling/ cancelling a visit with me?"
b) I took time out of my busy schedule to hang out with you and you dare be ungrateful????
c) I am ready whenever you are to hang out- OR NOT. And I get if you aren't up to things too/ no worries.
You cannot expect to know all about someone's illness unless you walk a mile in his/her shoes.
And my personal favourite:
6a) "You don't look sick"...
b) it is not as serious as you're making it seem/ Are you exaggerating your symptoms?
c) I am sorry that you aren't well. I am impressed with your resiliency in the face of a health challenge.
Trust that those around you mean well and sometimes need to be educated about how to broach issues related to your health. One of my favourite lines is: "Don't assume mal-intent". Also, recognize that triggers might be present and learn to identify them- that way you can also anticipate, manage and retrain your reactions to others' opinions.
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