How (and What) Kinds of Stress Can Sabotage Fitness

Could your argument at breakfast sabotage fitness benefits? Could the project you have due at work disrupt your training progress? Even if you exercise to get rid of stress… could your lack of progress be about stress?

Yes. And more. Just about everything you’re exposed to that your body has to “deal” with could negatively affect your fitness.

So even the exercise itself, if you don’t adjust a good progressive plan when you have stress you hadn’t planned on, is part of the problem.

Say you’re a midlife woman with a high stress job in a fast-paced business and a parent suddenly needs extra care. That plan to run a 10K with a friend could suffer.

What if you’re just in midlife and hot flashes, night sweats and sudden unexplained weight gain plague you? The very exercise you’re doing to try to take off the weight is potentially keeping it right there, stubbornly refusing to move.

10929395 – active and happy senior woman

Stress Effects

Stress causes cortisol spikes. When this happens your body is on alert that you’re threatened. This fight-or-flight time makes it more likely to store fat for you so if you need it later for energy you’ve got it. Even though you may feel like exercise is a stress relief for you too much of a good thing when so much else is going on is not going to have a positive impact.

Stress from multiple sources accumulates to create the same problems. Understand where stress comes from, how to deal with it, and what role exercise type and timing plays in either accelerating or halting results for better fitness right now.

To clarify the integrated effects of stress and the other 6 limbs that together determine fitness I created my signature course, the After 50 Fitness Formula for Women. Leading up to Labor Day 2019 I’m celebrating thee anniversary of this signature course!

The course includes:

In addition to all that…

During the anniversary month you’ll get 5 special bonuses in addition to the course! I’m celebrating by adding these Special Bonuses*** to NEW and current students right now!

Join by Labor Day weekend to get all the goodies!

These extras are available starting August 20thand we’ll get you into the Facebook group right away so you can see all the bonuses for the longest period of time… join now and get started… and you’ll have them (and me doing lives daily) as soon as you start!

***Bonuses will be available for a limited amount of timeand not a part of the course long term. So the sooner you’re in the longer you’ll have to watch them before they disappear September 15.

Limited time offer!

I’d love to see you inside!

Indeed, stress can sabotage fitness. But it doesn’t have to: knowing when to adjust and how to adjust during times of stress can lead to your best fitness ever.

During one of the absolute most stressful times of my life I learned and lived this by accident. Ironically, I was researching hormonal influence on midlife women’s fitness at the time. Yet, I didn’t fully identify what I was doing. I was a living walking, talking experiment. My own life was literally “flipping” upside down.

From safe, secure assets, no debt, very comfortable upper middle class status and all the things… TIAA Cref fund, insurance, flexible hours, beautiful house, car, work I loved and some awesome extra benefits I gave it up and quit my job. By the end of the year I’d pawned jewelry to pay for Facebook ads, seen a therapist, prepared my home for sale instead of preparing for Christmas, then moved soon after two states away with a big dog and what could fit inside my car. I got by with clothes in a couple suitcases, computers, a bike, and blender in the basement bedroom of my niece’s home. Granted, nice home, but none of this is what you see for yourself at 49. Tears came pretty easy for over a year when I wasn’t gripped with fear.

I can’t make this stuff up.

Positive or Negative

Stress can sabotage fitness. But it doesn’t have to – it can also be your strategic partner for finding strength you didn’t know you had. Once you know how to integrate all the areas of your life into a plan you can thrive not just survive in some of those tough times. No one chooses to have that kind of growth but it is life changing in a way smooth sailing will never be. How it impacts you and the person you will be is up to you.

By the time you’re in midlife, if you’re reading this, you’ve gone through some of those times. You’ve had losses and disappointments. You’ve have heartache. We’ve each got a history.

Those things lead us somewhere. My hope for myself and for you is that it’s to a place with more wisdom and more gratitude for what is good and awareness of what is important. And what’s simply not that you can so much more easily let go of after. Some people, events of the past, and drama simply have no strings and no place.

Stress can sabotage fitness or be a catalyst to a life of improved fitness and resilience in every area. We don’t get the physical benefits without the mental and emotional components.

You can learn to use stress in your decision making for exercise choices. Nutrition changes and other small daily habit “flips” can enhance optimal hormone balance naturally.

You may be thinking you want better results losing weight, or tackling hormone-related belly fat, and learning more about stress influence can help that. The benefit can be far bigger, however, than the ability to feel better in your jeans again.

A commitment to radical self care during stress got me through the first six months of 2019. As easy as it is to skimp or skip altogether those habits during times of stress or “extra” things (to do or on your mind) they are most critical then.

Before I tell you a little about how I handled my super-stress, I’ll share a secret.

The private clients I’ve worked with for over 20 years have left me clues. Students in group programs have too. The ones who want to cancel or postpone because they’re busy are the ones who struggle most.

When You Most Need It

Listen. No one needs a coach when they’re on the path going in an accelerated way to where they want to be! You most need it (and I most need it: yes, I work with a coach for many reasons business or new sport goal and I will until I die because I hope that’s the only time I won’t want to do something better faster than I could on my own).

I remember, about 15 years ago, I competed in a small local triathlon over the 4thof July weekend while I was back home. A triathlon starts early, athletes are there earlier, and it’s a very early wake up call for any spectators. So my son and mom stayed in bed. I had a “podium” finish and placed in my age group (did I mention s-m-a-l-l?). When I let them know on the way home how I’d done my mother’s reaction was this:

“If I’d have known you were going to win I’d have come!”

Smooth Sailing is Easy Solo

I just smiled. The words I was thinking, and may or may not have said, are that, I would have needed you more if I was last! I can celebrate easily, but the need to keep going, to think about the right things happens when it’s not going well!

Even my son, then about 12 understood that. Sure it’s great to have people watching when you make those three-pointers or you chip it in, but you want to ride home with your family when it all goes sideways.

So it’s key for you and I to dig into commitment when it’s hardest to do so. Its not really commitment if you don’t, right? It’s relying on willpower and motivation. I’ve spoken and written many times about the difference. You don’t willpower your way through anything for long. You’re committed to anything you truly want to be successful.

It’s Not Hard, It’s Just Easy to Keep Going

It’s hard, until it’s not. Someone spoke those words to me recently. I’ve made major changes because of it. The “hard” part is the resistance. You and I resist change. We see ourselves a certain way and we get really comfortable seeing that image, even if we see ourselves in a struggle.

You may accept your role as one who will always struggle. If you’ve accepted that you’ll always struggle with your weight or that you have bad genes or whatever story you’re telling yourself, until you change that thought pattern, you will certainly struggle.

You may have believed something for so long that it’s hard to change that core belief. We like to be right. So if you’ve gone down a wrong path for a long time you’re possibly committed to that and continue to make more wrong choices for yourself.

Rerouting Your GPS

Is it time to do a u-turn?

As women, we struggle with radical self care at any time, let alone radical self care during stress times. In fact, if you know a woman who does it, you may secretly (if you admit it) think she’s selfish. We confuse those words self care and selfish.

It makes sense. Most of us didn’t see our mothers or grandmothers (depending on your birth order) observe a strong commitment to self care or hear them encourage it. In fact, I’ve learned much from watching my niece and younger generations.

Teaching Radical Self Care During Stress

But if we’re to support future generations, it’s our role to have the “stress talk” with them. Share with them that self care is like a vitamin, or insurance. You wouldn’t think of cancelling your insurance in your 50s would you? (You might think about it, but you wouldn’t do it). Neither should you skip self care (or a vitamin – you can’t “eat healthy” enough to overcome micronutrient gaps that kill your metabolism, hormones, and energy).

You may need to realize that the level of self care you observe now and what you believe to be self care will change. Like a “hard” workout at first some day will become your warm up, you’ll level up. What you think of as radical self care may be your daily habits later.

My Radical Self Care During Stress

There were certain things I actually needed to do the last 6 months that were necessary. I had to take glutathione and a binder to support mold detox in my body. That was non-negotiable.

But other things I had to commit to as I worked on decreasing mold exposure and the detox from my body were more pleasant.

A Healing Touch

I had a weekly massage for the last two months. That may have been more or less, as I opted for 90 minute massage one week and 60 two weeks and skipped the 4thsometimes, but the idea is the same. I dedicated time to reducing tension before the tension became another source of stress.

A Plan

I committed to a workout schedule that kept me on track around a positive goal. While it’s easy to say, I don’t have time to train for that now, the training kept me focused on a positive goal. That suggested to me, that this stress will end, and then on the other side I’ll be where I want to be. There were days I decreased, swapped a long run for a hike, or made other adjustments. But I created the plan and worked the plan first. Random acts of anything get random results at best.

Daily Infrared Sauna

I used my sauna daily when I wasn’t traveling and until I’d packed it for the move. While it’s amazing for metabolism and recovery from exercise (not immediately after!) it is also supporting natural detox. I needed all the boost there I could from mold exposure. Even without mold we are all exposed so much to environmental toxins that an infrared sauna is an excellent practice.

Outdoors

I hiked. As the weather finally made it more conducive to get on paths I said my goodbyes to several familiar trails and a few new ones.

Food Choices

I remained committed to high quality food that I need. Right until the end and in the cooler I packed for the car on the way to a new location. At gas stations, I grabbed water, sunflower seeds, and veggies and tossed the ranch dressing. The grocery store was a first stop. I “camped” the last night in my house in Boulder because I was packed and loaded. I “camped” the first two nights in my Scottsdale house. You can really get by on so very little. It’s refreshing in fact to do it.

From Discipline to Daily Habits

It takes some discipline to do anything at first that is out of your normal routine. That is the definition of radical self care during stress or anytime.

In the Café (Flipping 50’s members-only area) I’m asking members to choose what their self care would look like this month. The difference is deciding.You probably know what your radical self care is but you’re not doing it. It’s something you know you need and want to do, you want having done it to describe you, but you can’t seem to commit.

It could be…

I encourage you to make a shift and commit.

Your Turn

I’d love to hear what this is for you.

This has nothing to do with money, expense and investment. It happens in your brain. Your mindset shift to doing it and justifying it as important as anything else on your to-do list.

So while massage may feel like an expense you can’t invest time or money in. You could substitute stretching, or yoga at home using videos or a self-practice.

Share your comments. You’ll inspire someone else. I know it. Someone else needs to hear how you’re going to take radical self care during stress or any time. When you’ve got lots of speed bumps it may look different than when things go well. Remember radical self care during stress is more, not less important.

You need more resilience, and more support, and you get to be in charge of deciding what that is. (Psst, it’s not really another glass of wine.)

During mental health month I want to touch on the mental health benefits of exercise. Women experience depression – and anxiety – 50% more than men at least up until the age of 65. Hormones play a part, so it’s only fair to fight fire with fire. This post is all about the mental health benefits that occur when you use exercise to positively influence hormones.

[And… if you want to jump down below after the post I share my own and Flipping 50 community members personal shares.]

Women and the Mental Health Benefits from Exercise

What’s gets you out of bed to exercise or motivates you to finally Google up an exercise video or call a health coach is most likely to be weight, energy, arms, or a mother-of-the-bride dress.

What’s gets you hooked so that you won’t give it up is most likely to be the mental health benefits.

The mental health benefits of exercise are numerous. For women in midlife that’s good news.

When hormone levels fluctuate during peri-menopause and menopause brain fog, memory loss, lack of creativity and productivity can plague even the highest functioning woman.

Anyone in today’s fast paced connected 24/7 lifestyle can experience those symptoms. It’s not just a midlife woman thing. But you are more susceptible if you’ve got a lot of external stressors and you’ve got hormone fluctuations happening.

Hormones that Help

Most people first relate exercise with endorphins. It’s true exercise creates endorphins. But that’s the tip of the iceberg. It’s temporary. You’ll need it again. And that’s okay since you need to repeat exercise for physical results. But for long-term mental health benefits other hormones are actually more important.

Serotonin has significant effects on mood and is key in decreasing effects of depression. The anti-depressant effects of exercise are also thanks to brain-derived neurotrophic factor (BDNF). In fact “SSRIs” are the most often prescribed meds for depression. Their role is to help balance serotonin levels.

Just what mental health benefits can you expect or thank your exercise for?

Decrease Depression & Anxiety

Studies have proven exerciser therapy to be more favorable than medication and cognitive therapy in treatment of depression and anxiety.

Some therapists have employed walking sessions with clients for decades. Women in particular experience a bump in serotonin from exercise, sunshine, and venting with friends.

Girls let girls talk about problems. They don’t have the need to solve them. Talking, or venting, does wonders for developing what women need most, a collaborative and supportive environment.

Exercise recommendations: aerobic, strength training, yoga

Enhance Memory

In You Still Got It, Girl!(available on Amazon) I shared how walking 40 minutes a day three times a week significantly increased hippocampus size. For you and I, that’s memory central. There’s no intensity imposed, you walk your self-selected pace 40 minutes three times a week. That’s it. Not only did the hippocampus of study subjects not shrink – typical atrophy that occurs with aging – it GREW!

Interested in reversing aging? Start with regular exercise. Low to moderate intensity will do if you’re getting start.

Exercise recommendations: walking, biking

Decrease Risk of Dementia and Alzheimer’s

If you just read about the ability of exercise to improve memory, it’s easy to understand the effects of exercise on reduction of both dementia and Alzheimer’s.

So, while there may be genetics working against you (me too says my DNA results), armed with that knowledge, exercise becomes medicineor at best, a vitamin.

Exercise recommendations: dancing, boxing, aerobic classes with choreography

Decrease Brain Fog

Countless studies have proven mental health benefits of increased focus and concentration in regular exercisers. Compared to sedentary individuals, active workers get more done in less time with fewer errors. Looking for the elusive 4-hour workweek? Start exercising!

Specifically, exercise during a workday results in greater problem solving skills, better relationships with co-workers, and greater job satisfaction at the end of the day.

Workouts can be “sweatless” and still provide these mental health benefits. Yoga and stretching were equally as beneficial as vigorous exercise.

Exercise recommendations: walking, running, biking, swimming

Improve Sleep

A National Foundation of Sleep survey found self-reports of sleep improved by 33% with 10 minutes of walking every day. There isn’t any intensity imposed. Just walk. In fact, you can likely insert your favorite activity for 10 minutes and reap similar sleep benefits.

Exercise recommendations: walking, biking, elliptical, aerobic classes

Increase Self-Esteem

Most people who exercise gain confidence and enjoy a healthy sense of self-esteem compared to non-exercisers. The reason for this occurs isn’t necessarily known.

It could be due to the sense of accomplishment. The satisfaction of setting a goal and following through could contribute. It may be a greater appreciation for the physical body provides a mental boost.

It’s probably due in part to all of those.

Exercise recommendations: weight training, walking, biking, swimming 

Decrease Stress

The underlying reason each of these occurs has to do with lowering your allostatic load. That is, your overall stress. Let’s face it, going for a power walk doesn’t make the project deadline go away, eliminate your need to give a speech, or magically change your financial situation.

But it does increase endorphins (short term fix) and serotonin (the real hormone good stuff) so that you offset the negative effect of cortisol.

Exercise recommendations: walking, running, swimming, aerobic fitness classes, strength training, yoga

Optimize Mental Health Benefits Outside

The mental health benefits of outdoor exercise surpass that done indoors. In fact, exercise in green environments (think Central Park vs. NY city streets) was best for promoting mental health benefits. While physical benefits may happen in a wide variety of environments, “forest bathing” is best for above the shoulders.

Comments from Flipping 50 Community members:

Lisa:

I have never been treated with medication for depression except briefly 30 years ago and the second time in early 90s was a physician’s off-label use to try to prevent frequent migraines (didn’t work). Five years ago, in my early-50s I began exercising more regularly than ever in my life in an effort to lose weight. I also changed my nutrition. It helped my moods tremendously. I have dealt with depression and sometimes anxiety since childhood. Working out (or hiking — doing about anything outdoors) definitely helps me deal with stress, and the stress of feeling depression trying to come on. Exercising makes me feel better about myself. It is something I can control.

Mary:

I started exercising to lose pounds and gain strength. I noticed right away that I felt better mentally as well as physically. Now, if I am not consistent on doing something active I can really feel it. I’ve had depression in the past and now I know that exercise is crucial for me!

M.L.:

I feel much better about myself when I exercise. I feel less anxious, more confident and patient. My doctor has prescribed exercise as an integral part of my treatment. Just like with my medicine, if I miss a “dose” of my exercise, I come to the edge of a slippery slope. It’s not optional if I am to maintain mental health.

Wanda:

I cannot stop exercise. If I do, I would be back on antidepressants. Some of us need the boost to our minds. Not optional for me.

What mental health benefits have you experienced from exercise? Comment below!

CCClick the book image for free support to help you dump stress from all sources. 
Resources:
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5430071/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5771022/
https://www.aafp.org/afp/2019/0515/p620.html
https://www.ncbi.nlm.nih.gov/pubmed/28445707
https://globalwellnessinstitute.org/wp-content/uploads/2018/04/Effects-of-yoga-and-depression-and-anxiety-in-women-2009.pdf

Are You Sick of Technology? Staying Well in a Digital World

Are you sick of tech, maybe even sick from technology? Could you be?

My guest is Dr. Heidi Forbes Öste, Digital Wellbeing and Ethics Evangelist (just flipped 50 in September)

Dr. Heidi Forbes Öste is a behavioral scientist, best-selling author of Digital Self Mastery series and executive producer of the Evolving Digital Self podcast. She combines 25 yrs experience in social strategy consulting with her scholarly research in the human relationship with technology and her personal passion for wellbeing.

She connects organizations with innovative digital wellbeing strategies to match their employees’ & customers’ evolving needs and innovators with insight into human and organization behavior that impact their solutions’ ability to succeed.

A scholar, practitioner, connector and global citizen, Heidi lives by the motto:

Knowledge is Power, Sharing is Powerful.

As a flipping 50 year old, she has managed to battle debilitating depression caused by Seasonal Affective Disorder (SAD) while living in Sweden, continues to fight the battle with Lyme and Hashimoto Hypothyroid and (yes) hormonal roller coaster of peri-menopause.

Questions we covered about interacting with technology and staying well with it:

  • Is technology working for or against us?
  • We’re all in front of screens and tech all day – what are some things we can do to protect ourselves from technology?
  • What about wearable fitness technology? (It’s the number one fitness trend of 2019)
  • Is there a good side/bad side to wearing it?
  • Should we be wearing it overnight?
  • How do we identify problems caused by technology we may not even attribute to it?
  • How can we learn to thrive with autoimmune disease using tech?

technologyQuestions Heidi posed about your personal tech relationship:

  • What have you built for yourself?
  • What kind of a relationship have you created?

Connect:
http://2BalanceU.com

Evolving Digital Self podcast (everywhere podcasts are streamed)

twitter, Linkedin, instagram: @forbesoste

Facebook: @DrForbesOste

Digital Self Mastery Across Generations https://amzn.to/2LfPrGj

This post is all about metabolism boosting after significant weight loss. If you’re trying to lose weight, these tips could help you too. Fifty-five year-old Geri lost 100 pounds recently.

Today’s question comes from 55-year old Geri who lost 100 pounds and she’s struggling with weight creeping back on.“I am wondering if there is a drastic change in my already-slow metabolism and how I can try to combat it.”

Congrats to Geri for deciding she did not want to be fat going into midlife (her words!) She changed her diet and has had amazing results. Lately though she’s feeling very fatigued and experiencing lightheadedness. 

Before Metabolism Boosting 

Get your blood pressure checked if you experience lightheadedness for unknown reasons. Check with your physician about your numbers. Monitor it before and after exercise for a week. Then in this episode we dive into the importance of managing exercise, food, and stress for Geri.

metabolism boosting

If you’re not able to reduce your level of stress by journaling, getting some alone time, being in nature, hanging out with a pet… then try a week without exercise and with extreme self care. Take walks in nature, long baths, a massage, and go screen-free. This is not the LESS exercise I write about in You Still Got It, Girl, but it is a temporary much less exercise to give you a reset and restore period you may need before exercise will again support your goals.

High stress levels combined with high intensity exercise can result in a lot of fatigue. That’s a signal to stop and slow down. Deal with the source of stress. Sure, sometimes we can negate the effects of stress with our exercise but when your bucket is full, it’s full, and you’ve got to find a temporary new solution.

Geri is sleeping well right now and that’s a good sign. Still, pushing through to try and target a slow metabolism with exercise while you’re high in stress with fatigue trying to get your attention will most likely backfire.

Reset for a week. Identify the source of your stress and work on how to balance it with joy, while reducing the source, or reframing it. 

Muscles in Minutes

I suggest twice a week High Intensity Interval Training (HIIT) cardio, twice a week weights, and one to two longer walks together with all-day activity for optimal metabolism boosting. Specific weight training details are below.

Weights:

Make sure you’re reaching fatigue to influence metabolism. How? You can go heavy or go light and change (slow or add power) thetempo to get there. Rest three-to-five minutes between stimulating the same muscles again. An easy way to do this and still not spend all day in the gym is to sequence thoughtfully. Metabolism boosting weight training has to have these distinct qualities. Match your exercise to your goals, body type, status, and yes age, to overcome any obstacles one or more of them present.

One example:

If each of those exercises takes one minute, you’ve allowed adequate rest to each muscle group before stimulating again.

Minute Made Meals

Introduce some carbohydrates back into your diet. If your diet is almost void of carbs completely, and it’s not working, adding some back in may help reduce fatigue and enhance serotonin production. Metabolism boosting happens when you’re eating more (of the right foods) so you’re messaging your body it can burn more. Carbs essentially make us feel good. The right ones at the right time can provide you with a little more energy.

Especially if you’ve tried to pick up the exercise to offset the lack of results you’re getting, you may need them. You’re body is now more fit, more athletic and operating without adequate nutrients may be stressing your body and causing it to slow.

Suggestions to consider:

Are you taking a “smart” multivitamin?  Cravings for sugar are often a sign of micronutrient deficiency.

The right type of carbohydrate – not the type that spike blood sugar but the type that has plenty of fiber and lifts your energy gently and keeps it elevated. Your exercise helps with blood sugar control – but so does the right food at the right time.

Low blood sugar and low blood pressure can both cause lightheadedness. Together they’re a bad combination. As a reminder, check your blood pressure regularly and before and after exercise. Be aware of your blood sugar levels. A combination of low blood sugar and low blood pressure can be dangerous.

The Key Flip of the Day:

A woman over 50 can lose 100 pounds, and she can lose 5 or 10, and she can keep it off as long as she keeps listening to her body and responding appropriately.

metabolism boosting after 50 Thanks for watching! Don’t miss the juicy details and specials when each new episode is released that I only share with subscribers! 

In this 10th and final episode of our summer energy series with Christy Mattoon of Mindrewire we talked about the difference between a band-aid and a permanent solution. If you can solve what’s causing your stress symptoms now you can avoid disease later.

Daily high levels of stress over time lead to disease. In fact over 80 diseases are tied directly to stress. Since it’s a personal perception each of us needs to find a personal way to recognize and deal with our stress symptoms.

Destressing on a daily basis is important for the health of your:

  • Subconscious mind
  • Gut

If you have more stress than the body can handle it could be interfering with your optimal energy, your optimal weight and the strategies you’re employing may be actually increasing your stress load. Some degree of stress is necessary! It’s not just unavoidable due to our meaningful lives: the people and things we love are the most likely to cause us stress! But in fact you, like a kite or violin, need a certain amount of tension to thrive. It’s not about trying to eliminate stress as much as trying to relieve it by adding joy to the equation. While you’re busy, while your building a career and caring for others, taking time to fill your own cup and find happiness and joy in every day will decrease stress symptoms.

Stress symptoms vary greatly from one individual to another but often include:

  • Forgetfulness
  • Sleeplessness or desire to sleep more
  • Introversion/social retreat
  • Headache
  • Stomachache
  • Illness
  • Injury
  • Moodiness
  • Argumentative nature
  • Inability to concentrate/focus
  • Skin issues: blemishes, conditions
  • Digestive issues

Stress is caused by or solved by:

  • Nutrition
  • Exercise
  • Rest & recovery
  • Hormones
  • Sleep
  • Coping strategies

Techniques and practices often effective for relieving stress symptoms:

  • Music
  • Yoga
  • Nature
  • Pets
  • Time alone
  • Social time
  • Unplugging
  • Adventure
  • Massage
  • Floating in water
  • Laughter
  • Socializing/venting

This series has been brought to Flipping 50 with my guest Christy Mattoon. Reach out to her at Christy@mindrewire.comto book a 30-minute session with her if you want to go deeper.

MindRewire.com

Fast, Easy, Effective Rewire Your Mind

Comprehensive Energy Psychologist

PSYCH-K Facilitator

Hands-on Healer

Link to prior episodes in this series: 

Instant Energy

Cross Train Your Brain

Affirmations for Energy

Stop Energy Sucking Habits

Reduce Anxiety Now

Boost Energy with Hydration

Dump Stress

Stay Calm

Practice Makes Perfect

Last episode covered how to dump stress that’s likely to keep you wired and in reaction mode. Today it’s about how to Pray, Say, and Stay Calm so you can respond. There will be storms. Things will happen beyond your control and if you can stay calm and choose how you respond you’ll be more likely to maintain high energy in spite of your environment or situation.

This episode will help you reduce stress and anxiety even when there’s chaos in life due to temporary or chronic situations. You’ll recall other episodes in this series to apply the content today. Remember how to use your thoughts to evoke the feelings you want to experience in your body. Stay calm with the right image and vision. You have control over your thoughts which influence your feelings.

Feelings of depression or anxiety aren’t feelings you have to allow to stay. You can stay calm in response to any situation that arises, putting you in control and at lower health risk.

Christy’s main points about how to stay calm in this episode:

  • We were thought to prays with words
  • Words are powerful
  • Praying in fear + low neurochemicals
  • Effective praying word + feeling

Three components of prayer stay calm:

  • Confess
  • Fervent
  • Righteous

The key quote from today to control your ability to stay calm:

“Think your feeling.”

Next up in part nine of our summer energy series is practicing the right thing… we’re always practicing – is it the right thing? You’ll take the lessons from this episode further.

Subscribe on iTunes so you can listen while you walk or commute

This series has been brought to you by Flipping 50 and my guest Christy Mattoon. Reach out to her at Christy@mindrewire.com to book a 30-minute session with her if you want to go deeper.

MindRewire.com

Link to prior episodes in this series: 

Instant Energy

Cross Train Your Brain

Affirmations for Energy

Stop Energy Sucking Habits

Reduce Anxiety Now

Boost Energy with Hydration

Dump Stress

In our last episode in this series, episode 6, Christy Mattoon talked about hydration and the importance of water for energy. Today is about how to dump stress. We’re looking to arrest the energy-robbing thieves you may not know exist. This is not the obvious stressors like a fight you had with someone or the nagging to-do list kind of stress.

How do you dump stress you don’t even know is there? Christy covers some concepts in this episode:

Every thought creates your future.

There are two ways to set up for more energy every day.

One is a PM dump. The other is an AM start. This goes back to episode 2 and it’s about asking what you want to feel. It’s about getting into that whole brain state.

As you get ready for bed think back through the day. What events happens along each hour, morning, afternoon, and night? Cross your ankles and wrists. You might fall asleep like this or just be at peace while you contemplate the day.

You’re about to dump stress by way of desynchronizing your system. In other words you’re able to block negative thoughts and replace them by consciously thinking through them and creating the whole brain state.

To dump stress in this way is a passive action. You’re simply thinking it through. You have the power to change your body’s energy with your thoughts. Whatever happened today happened but if you consciously want to keep it from negatively affecting you, it’s possible. You can also begin proactively in the morning to control what you want to happen and how you’ll respond to it today.

On the next episode we’re going to discuss almost the opposite of dumping stress:how to stay calm in the storm. When it’s dumping on you, what can you do?

Subscribe on iTunesso you can listen while you walk or commute

This series has been brought to you by Flipping 50 and my guest Christy Mattoon. Reach out to her at Christy@mindrewire.comto book a 30-minute session with her if you want to go deeper.

MindRewire.com

Link to prior episodes in this series: 

Instant Energy

Cross Train Your Brain

Affirmations for Energy

Stop Energy Sucking Habits

Reduce Anxiety Now

Boost Energy with Hydration

Are you toxin-free or are some lingering habits keeping you from losing weight?

Diets about food are abundant! Consider this the “other” diet. This, is the toxin-free diet.

What about detoxing from all the chemicals and pollutants that confuse your hormones, slow your metabolism, and make you feel like it’s your fault? You’re exercising after all and eating “healthy” but nothing, nada, no progress? Well, never fear, it doesn’t take less food, more exercise, in fact quite the opposite though it does take paying attention to some other things.

The hot topics this time of year are health and fitness. Most often there’s a buzz about a diet of some kind. You most likely found me and are here too find answers to fitness after 50. The right nutrition for right now, not a diet is a part of the answer for that. Since I’m a believer I’m preaching to the choir with this Flipping 50 community, I just wanted to post a gentle reminder that toxins are everywhere, not just in our food and water.

If we don’t weed them out, like a garden, the fitness you’re working for may not have a chance to flower.

Here are six areas you may need to go toxin-free on during this health-focused time of year (I’m not including people – that’s up to you!). They each either contribute to your health or to your stress.

Pantry Raid

  1. Tossing expired items
  2. Organizing new recipes
  3. Stocking up on every day dry goods and travel items

My favorite skin care items come in sample sizes and travel-friendly sizes. I love two lines for travel: AnnMarie Skincare and The Spa Dr  – 

they both help me fight off the dry, stale air in hotels, airplanes, airports and deal with changes in climate.

  1. Supplement stock up (mentioned on the show: Multivitamin, Omega 3with D3, Probiotic, Digestive Enzyme, Magnesium)
  2. Protein restock (for smoothies and beyond – still time to get this success kit for 20% off this month)
  3. I didn’t mention this on the episode – If you’re really going all-in on this toxin-free diet, have your water tested. Know what your heavy metal levels are and whether you have fluoride or other toxins that can damage your hormone balance.

The six other areas of a toxin-free diet lifestyle I mentioned on this super short episode that I suggest you tackle one a week are:

A Tech Cleanse

  1. Set boundaries on being online vs. being productive
  2. Set purpose: research, writing, posting, community
  3. Cautious contact – if it’s on your body, in your pocket, or up to your ear, it’s too close.
  4. Overnight success – unplug electronics surrounding your head. Remove them from the bedroom completely is even better.
  5. Midnight to midnight cleanse once a week – it may cause withdrawals but you can do it! This one will really be reminiscent of a diet in the true sense! A toxin-free diet is really tough when it comes to tech. We’re addicted.

Skin Products

  1. Toss old products – just like the kitchen you can have expired products here that just need to go!
  2. Stock up on Plant-based oils and toxin-free skin care products 
  3. Cover your home, gym bag, and travel needs so it’s easy to be ready and less stressed if you frequently pick up and go to get ready somewhere else.

Closest Cleaning

  1. Donate items you haven’t worn in two years
  2. Store items you haven’t worn in a year
  3. Shop post-holiday sales: PJs, exercise clothes, outerwear if you need them

Clothing Care

  1. Spare the wear and tear.
  2. Minimize the water use by truly evaluating a need to wash clothes.
  3. Clean cleaning products.
  4. Dryer care – toss your toxic dryer sheets full of fragrance and move to something better.

Cleaning and Air Care

  1. Essential oil blends rather than your fragranced candles and room scents.
  2. Fragrance and chemical-free environmentally friendly cleaning products or essential oil blends for that too!
  3. Diffuser/humidifier for a dry winter air solution

Share your favorite ways to clean and purify. Using essential oils? Making your own soaps and lotions?

Please leave rating in iTunes! We really appreciate you!

Lorna McLaren, bestselling author of Before it Hits the Fan:Quick Communication Tips to Help You Resolve Conflict and Reduce Stress shares secrets for business that can help you reduce holiday stress before it starts too.

She’s a corporate trainer and international speaker on effective communication, conflict resolution, and stress reduction. That is the perfect trilogy for emotionally charged holidays or any time of year if you’re a woman in midlife more susceptible to the negative effects of stress thanks to hormones.

It’s no secret that over 80 diseases are directly tied to stress. We’re taught to exercise, eat healthy, and yet we aren’t given extensive tools to deal with stress. Our environment may have conditioned us to respond certain ways that are dysfunctional. If it’s your norm you don’t even realize that you’re doing it. Leave this episode with a new awareness of what triggers you, how you might trigger others, and with a bag of tools to protect you and them!

How listening can help you:

  • Reduce year-end work-related stress
  • Reduce family conflicts at holiday gatherings
  • Reduce your interval argument over treats, sweets, and cocktails
  • Learn how to reduce your stress in the heat of the moment

Lorna shares how positive words can influence your brain and your emotions dramatically. Interestingly enough some words you might think of as positive really can give us a negative emotional reaction. Time to check in with yourself on this one! One of the examples she gives reveals just how much we devalue self-care.

Join this conversation by listening. Change years of conditioning by creating awareness of where you’re sabotaging yourself or possibly others unintentionally. Are you the victim of stress at the office or causing stress, or both? Find out!

Sample chapter titles from Lorna’s book:

  • Conflict Happens
  • It’s Smart to Know When You’re Stupid
  • Stop and Stall
  • The B.I.T.C.H Perspective
  • Focus your F.E.A.R.
  • People Rarely Argue with their Own Information
  • Just do Your Best and Flush the Rest

Get Lorna’s Book:

www.BeforeItHitsTheFan.com 

In addition to your free digital copy of Before It Hits the Fan you’ll also get bonus links to reduce stress

Interested in having Lorna for a content-rich keynote or for corporate training?

www.LornaMcLaren.com

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