Setting Intentions

Daily intentions can change your life.

Everything that happens in our lives begins with an intention. When we set an intention, it gives us a sense of purpose. It inspires and motivates us to act and achieve our goals

Intentions are the map towards achieving our goals

Daily intentions can provide you a road map and they are the reminder for how you want to live each day. Giving intention to positive choices daily can change your life and the lives of the people around you.

Healthy Relationships are the Best Medical Insurance Policy

 

Research has shown time and again that good relationships are just as important as having enough sleep, a healthy diet, exercise routine, and even not smoking.

We know, and we have seen that people who have satisfying relationships with their friends, family and their community around them are happier and live longer. Cultivating a network of healthy relationships is like regularly watering your plants or your garden. It isn’t just healthy for the person who receives the nurturing, but it is also healthy for the one who is nurturing.  Relationships can also reduce stress. When we have supportive relationships and we are supportive in our relationships we grow. We become better people who interact and socialise which enriches our life experience. February 14th is not the only day to set aside to honor your relationships, but we should be mindful of  honoring our relationships all year long.

That was the good news. Relationships can also be quite challenging and exhausting. People with poor relationships may also suffer from fear, depression, anxiety and even loneliness. All this is enough to affect one’s immune system to the point of getting sick. When someone is living in an unhealthy relationship or is tied into a troubled relationship with a family member it is like they are living with low level inflammation. Long enough, inflammation will eventually lead to disease.

Lack of a social network later in life can also lead to cognitive decline and even higher rates of premature death. One research compared lack of social ties to smoking 15 cigarettes a day. There is also a chance of greater obesity from comfort eating which compensates for sad feelings, this leads to inactivity and we know activity is necessary for a healthy heart both physically and mentally! The stress of an unhealthy relationship therefore can affect coronary arteries, proper gut function, insulin levels and the general immune system.

On the other hand, caring behaviours trigger the release of stress reducing hormones so how can we maintain healthy relationships and benefit from these good feeling hormones?

It has been shown that one way to cultivate healthy relationships is to practice gratitude. Looking for ways to show gratitude to someone whether it be your life partner, your relative, your child or parent or your close friend will highlight the good aspects of the relationship. You will feel joy and happiness around these feelings of gratitude and so will they. All good relationships require investing time to grow and evolve as we change in our life journey. It is important to make the effort to spend time together, to accept one another without judgement and most important to practice forgiveness every day.

https://www.health.harvard.edu/newsletter_article/the-health-benefits-of-strong-relationships
https://www.psychologytoday.com/us/blog/21st-century-aging/201312/relationships-and-health
https://www.healthtalk.umn.edu/2015/02/13/relationships-affect-wellbeing/

Do you know when it is time to take a break?

What do you do when you know its time to take a break?

Recently I was at a wellbeing talk by Gaynor Parkin from Umbrella at the Wellington Chamber of Commerce Westpac Smarts Series where she used the term “Recovery”. She asked our audience when they took time to recover.  Most spoke about what they did to relax after work. She said that we must also focus on recovery time during work. That we need to recognise when we have gone beyond our peak performance and it is time to Stop, Pause and Recover.

We are expected to sustain a peak performance for long hours.

Are you listening to your body when it tells you that now either you take a break or you exhaust yourself which in turn affects your wellbeing?

So, what are the options for recovery?

Switch to another task and let your brain rest from the present task.

Have a look at pictures on the web for your next vacation which will give you happy vibes and something to look forward to.

Take time to get outside, looking far into the distance while taking a walk to change your ideas.

At Fitness Move we believe that taking micro movement breaks (breathing, stretching and strengthening) every hour can not only build strength, balance and flexibility and counter the issues arising from prolonged sitting at work every day, but it also can offer you a moment to Stop, Pause and Recover in a fun, sociable way with your work team.

Stop fighting to keep your energy levels up and get the blood circulating.  Maintain your body and take the recovery time you need to get back to peak performance.

Movement micro breaks are also a moment to connect the mind with the body and the breath. Back to basics, that is what we are all about.

MIND, BODY and SPIRIT revitalised, so you can cope with all those emails and proposals that pay the bills.

Keeping moving has many more benefits to you than just fitness.

Top that off with clean eating mostly organic unpackaged and unprocessed foods, 2 litres of water a day, more sleep and you will find your peak performance and resilience better than ever before.

4 Tips To Being Less Busy

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  1. Set aside 30 minutes per day for your wellbeing. This could be 2-minutes of stretching and strengthening movements every hour at work plus a brisk 15-minute walk at lunch time.
  1. Set a time 5-10 minutes when you sort your important activities from urgent for the day. This might be at a quiet in the evening if you are a night owl or in the morning before breakfast. Important activities are the ones that move you toward your life goals – family, career, leisure, relationships. Urgent are the events or activities that pop up that need to be dealt with but are not moving you toward a goal you have set for yourself.

The Dirty Dozen and the Clean Fifteen

When we decide that we would like to make some changes to eat healthier we are immediately discouraged by the price of vegetables. Then we are told it is best to eat organic and when we see those prices we give up all together thinking that is impossible so there is no point. It is like thinking about climbing the Everest mountain in one go rather than just focusing on the first stop.

I have some relief for those of you who are frustrated with the price of organic produce, there are things we can still buy non-organic that won’t be full of pesticides and run havoc on our digestive systems. It is quite easy to figure out, there is a list that is called the dirty dozen and another list that is called the clean fifteen.

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