by Christina Della Rocca, n.d | Dieting, Fitness, General Health, Mindset, Peak Sante
We’ve been talking a lot about your core and how important is it – and what to say today may surprise you! We’re going to go deep on how your posture (and core strength) can affect your mood and stress level … and vice versa.
And by going deep … I mean deep into your core muscles AND your lungs!
Take a second and imagine you’re at work, sitting in front of your computer. Or maybe you’re zoning out while scrolling through your phone. Chances are you’re sitting in a slouch, your shoulders rounded over your chest and abs.
Well did you know that this posture is actually linked with feeling depressed and tired!?
Plus, among other things, it constricts the flow of air into your lungs.
UGH.
Now, let’s say you catch yourself slouching and so you sit up straight, your chest forward and back arched.
Well … sitting TOO upright – with your ribcage and pelvis pulled in opposite directions – is linked with stress and anxiety.
Just like the slouched posture, it affects airflow in your lungs. It also stimulates the part of your nervous system that’s responsible for your body’s fight or flight response!
Double UGH.
The goal is to be STRONG in a NEUTRAL position, not slouching or arching.
Slouching → Proper Posture = Instant Mood Boost!
So how do you do it, consistently?
It takes a little practice to keep an eye on your posture. You may need to set some reminders, like setting an alarm on your phone to alert you to check your posture. Or use your watch or bracelet as a reminder- and every time you look at it, you do a quick posture check.
Once you get in the habit of it, it becomes second nature.
Another thing that can make a BIG difference is adding specific core exercises into your routine.
There are dozens of great exercises, but some gold standard moves include planks, bird dogs, glute bridges, and side planks.
The key is to include exercises that keep your core in that all-important neutral position – without encouraging a leaning-forward posture (which can happen with exercises like crunches).
Having a strong, balanced posture helps give you energy and confidence to get the most out of each day, and live your highest quality life!
Let’s keep this conversation going! Hop on into my Private Facebook Group “Natural Solutions for Peak Wellness” and share something going well for you this week in terms of your health, fitness, wellness, or POSTURE.
Make it a day to keep an eye on your posture!
Christina
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Have questions? Want more FREE tips, tools, ressources, and be part of a community of like-minded people?
Join the Natural Solutions for Peak Wellness Private Facebook Group.
by Christina Della Rocca, n.d | Dieting, Fitness, General Health, Mindset, Peak Sante
Valentine’s Day is here! I had intended to get this email out earlier this week, but alas… it’s been a bit of a week for me! Nonetheless, in its honour, I thought it would be fun to share a list of things you can do to pamper yourself …
…. for free (or almost free!)
When you do any of these things with intention and purpose, they will help you feel better: mind, body, and spirit.
And you definitely deserve that!
10 Ways to Love Your Body Today (& Every Day)
1. Get outside for some fresh air and sunshine.
Being outdoors helps you relax, lightens your mood, boosts your vitamin D, and even helps with healing. Even better: find a park or other tree-filled area, and spend at least15 minutes enjoying nature.
2. Read a book.
Let us count the ways reading a book is good for you: it strengthens your brain and prevents cognitive decline, builds empathy, improves your vocabulary, reduces stress, fights depression, and helps you sleep better.
Plus, it’s linked to a longer lifespan! If you need a book idea, check out Jay Shetty, Think Like a Monk.
3. Get in your workout.
You already know why 🙂 It helps lower your risk of heart disease, diabetes, and cancer. It lifts your mood, helps reduce depression and stress, and is great for your brain.
Plus … it strengthens your bones and muscles and can keep you feeling active and strong. It helps you sleep better; it’s linked with a better sex life, and it boosts your chances of living longer.
4. Put your hand on your heart and tell yourself, “I love you!”
Seriously, try this. Put your hand on the left side of your chest and feel your heart beating. It’s working so hard to keep you strong and alive.
Take a moment to feel gratitude for that. Then tell yourself, “I love you!” (Do it even if it feels weird.)
5. Make time for a 10-minute stretch session.
Stretching helps you feel better in so many different ways: it improves your circulation, activates the part of your body’s nervous system that helps controls rest & relaxation; and triggers the release of feel-good endorphins.
6. Listen to your favorite music.
Music has a powerful influence on our bodies AND our moods – which is why it’s important to choose upbeat songs that make you FEEL good.
For many people, music can lead to better learning, it can improve your memory, help you focus, boost your mood, ease depression and anxiety, up your energy, and help you workout longer/harder.
7. Treat yourself to a warm bath.
Studies show that a warm (not hot) bath can help you relax by reducing stress hormones in your body. Plus it’s great to help you get to sleep afterward.
But that’s just the start of it. A warm bath also can help reduce tension in your muscles and relieve aches & pains (try adding 300 grams of Epsom salts for even more benefit).
Note: a hot soak sounds appealing but it can actually leave some people feeling dizzy and weak. This is NOT what we are aiming for.
8. Look through old pics that make you smile.
A little visual walk down memory lane can give you perspective and help you feel gratitude for all the amazing people you’ve met along the way (and all the adventures you’ve had).
9. Cook a delicious dinner of your healthy favorites.
When was the last time you treated yourself to your favorite meal? If you’re the cook in your household, chances are you usually choose foods that other people will enjoy.
Tonight, choose something YOU want. 🙂
10. Massage… Swapping foot massages with your partner or kids works too (since its more complicated to book one currently)
Massage is a great way to reduce stress, improve circulation and energy, and even boost your immune system. Plus … you DESERVE IT!
Let’s take a little extra time to show our bodies how much we LOVE them this weekend, and always… and hey… have a piece of chocolate today! My preferred chocolate is a yummy dark chocolate… but go for what makes you smile !
Let’s keep this conversation going! Hop on into my Private Facebook Group “Natural Solutions for Peak Wellness” and share something you are doing to show your body some love!
Happy Valentines Day!
Christina
REFERENCES: www.health.harvard.edu/newsletter_article/a-prescription-for-better-health-go-alfresco www.healthline.com/health/benefits-of-reading-books, https://medlineplus.gov/benefitsofexercise.html, https://www.healthline.com/health/why-does-stretching-feel-good, https://www.healthline.com/health/benefits-of-music, https://health.clevelandclinic.org/reasons-to-take-a-bath/
Have questions? Want more FREE tips, tools, ressources, and be part of a community of like-minded people? Join the Natural Solutions for Peak Wellness Private Facebook Group.
by Christina Della Rocca, n.d | Dieting, Fitness, General Health, Mindset, Peak Sante
I’ve got an eye-opener for you today. It’s all about warning signs that your core muscles are getting weak.
This is HUGE for your fitness & wellness because your core muscles are some of the most important in your body.
They support your spine and your internal organs, and they power almost every movement you make.
The problem is, our lifestyles work against having a strong core – and over time your muscles can get weaker without you even realizing it! This can set you up for poor posture, injuries, aches & pains, and more!
Have you noticed any of these warning signs?
7 Warning Signs You Have a Weak Core
1. You have to use your arms to help you get out of bed or out of a chair. This one can be super sneaky because you can do it subconsciously.
Here’s a test to try right now: Sit down in a chair, wait a few seconds, and then stand up. Did you automatically reach out to grab a table, desk, or even put your hands on your thighs to push you up?
Here’s another test to do first thing tomorrow morning: when you are still lying in bed, pay attention to how you get up. Do you use your hands to push you into a sitting position to get up?
Both are signs your core could use some strengthening!
2. You notice you’re slouching when you’re driving or at your desk.
This is another one of those subconscious signs.
The more (and longer) you sit, the more you’re apt to slouch. It only makes sense because over time your muscles get tired of holding you up!
But this can make it harder for your lungs to expand when you breathe … it can make pretty much all of the muscles in the front of your body become tight and inflexible… and can make you feel fatigued and even depressed!
And eventually, it can even lead to weakness.
SIGN UP NOW!
3. Your balance is off. Your core muscles help keep you stable, especially if you have to make any sudden moves, stand on one foot, or do anything that involves rotating or twisting.
Try standing on one foot for 15-30 and then repeat on the other side.
If you find yourself wobbling, try this: think about “zipping up” through your core muscles while you stand on one foot. Did it help? (Make sure you breathe! More on that below.
4. You feel weak or off-balance when you do certain movements like a throw or kick.
When you move with force, your core fires up to keep you stable – especially during unilateral (one-sided) motions.
Not being able to generate much force is a sign your core is weak.
5. Your plank form is off. Having a hard time getting into a proper plank position is a BIG sign your core is lacking strength!
A plank requires that your entire body is in proper alignment. That means you’re in a straight line from the top of your head to your heels.
Your shoulders, back, and butt should all be neutral (not hunched, lifted, or sagging), your neck should be long and strong, and your legs engaged. If you’re having difficulty, it means you might have some imbalances in those muscles.
NOTE: Holding a plank in improper form can actually reinforce anyweaknesses/imbalances you have, so finding that “perfect” form is VERY IMPORTANT.
6. You hold your breath when you do planks and other core exercises.
This matters because of a muscle deep inside your body – your diaphragm! Not only does your diaphragm play a key role in your breathing, but it also works with your deep core muscles.
If you can’t breathe and hold a plank (or do other core exercises) at the same time, chances are it’s because your core muscles are weak.
This is just one reason why coaches always cue you to breathe. 🙂
7. Your hip flexors/legs get tired when you are doing ab & core exercises like bicycles or bird dogs.
When your core is weak, your body can recruit other muscles to do the exercises!
If you notice that happening to you, focus on : 1) engaging your core, 2) moving more intentionally, 3) breathing, and 4) modifying the movement by going more slowly or shortening your range of motion until your core is stronger.
Paying attention to all of these warning signs can help you build a strong core that supports your body for a healthy, active, and fit life!
Have an amazing day!!
Christina
Interested in developing a stronger CORE!
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