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!
SIGN UP NOW
by Christina Della Rocca, n.d | Dieting, General Health, Mindset, Peak Sante
This is first time I am reaching out in 2021. And so… Hello and Happy New Year. I wish you all the best for a happy, healthy, safe, and new year filled with the possibilities.
The month of January is typically a special time of year. But THIS New Year, and THIS January, it really does take on a new meaning after the last year we had and even all that is still going on with the arrival of 2021.
Personally, I am feeling a little sad, nervous, full of questions, but also optimism, hope, gratitude, and maybe even a touch of excitement. How are you feeling?
No matter what is going on in your personal space, the new year is a time to take advantage of the “fresh start” energy it brings, and channel it into improving one area in your life that needs some attention or making one goal a reality.
This leads me to ask you:
What is YOUR #1 GOAL for 2021? Or.. What is 1 thing in your life that is in need of some attention?
A year from now, what do you want to look back on and be proud of?
What do you want to feel good about?
How do you want to FEEL in January 2022 … What will be different then, compared to right now?
What gets you MOTIVATED? EXCITED? TO TAKE ACTION?
You know that old saying …
“If you dream it, you can do it.” – Walt Disney
That little “what if” in the back of your mind is your inner YOU wanting to shine! You just have to decide … and then take action!
I know that many of us felt like we’ve spent the past year on the sidelines, or maybe also on the front lines for many of you. It’s been uncomfortable, frustrating, hard, and even tragic. Many are suffering terribly, while others are trying to make the best of it, and still others, seem to be managing to make lemonade out of lemons, as the saying goes.
No matter where you are on this spectrum, you have been affected in some way, and will continue to be affected, but still… it’s time to suit up and make things happen. Are you with me?
So what is it? Just ONE.
What is your #1 GOAL for 2021?! Or just 1 THING that needs your attention, here and now, that you are going to start doing to feel better…
Hop on over into the Natural Solutions for Peak Wellness Facebook Group to tell us about your one goal, or your one thing. Lets start a conversation that will help to hold us accountable and support one another, no matter who and where we are.
As a little incentive… One random person who posts a response will get a FREE GIFT! What gift… 3
months FREE ACCESS to the Essentials for Peak Wellness Monthly Membership Program (a $300 value). See details by clicking on the link: www.peaksante.com/essentials-membership.
Once again… Happy New Year. All my best for a year that will bring more health, wellness, sense of security and possibility, and joy to your life.
Make it a great day!
by Christina Della Rocca, n.d | Dieting, General Health, Mindset, Peak Sante
What if I told you that there are powerful forces at work telling you what to eat – without you even knowing it.
And what if I also told you that these forces are influencing your choices every day … from INSIDE YOUR BODY!
No, I am not talking about advertising or some super-secret conspiracy group! I’m talking about your GUT MICROBIOME.
You have trillions of bacteria living inside you that make up a huge part of your immune system. They also perform a lot of other important functions (like helping your body digest food).
And do you know what? All of these hundreds of different types of bacteria EACH have their own favorite kinds of food!
For example, some bacteria want fatty foods, while others prefer sweet.
Research is now showing that these bacteria want their host (i.e., YOU!) to eat those foods. And apparently they can signal to your brain to make you eat them.
Whoa.
You can see how this would have an impact on your food cravings.
Scientists are still in the process of figuring all this out. But, the good news is the turnover rate of your gut bacteria is pretty fast.
That means if you change up your diet so you don’t eat foods preferred by a specific organism, chances are you’ll have fewer of them (and fewer desires for that food).
Researchers say there are measurable changes in a gut microbiome based on your food choices within 24 hours!
So if you are bothered by cravings for sweets or junk food, try “gutting it out” for a day or two to see if your cravings diminish.
If you are looking for a plan to help you kick sugar to the curb, the Essentials for Peak Wellness Monthly Membership Program includes a 10-Day Sugar Reboot program that walks you step-by-step through how to finally move away from the constant temptation to consume sugary foods. If you have any questions at all, simply REPLY to this email, and we hop on a call.
And of course, be sure to head on over to my Private Facebook Group, Natural Solutions for Peak Wellness, and join the conversation around CRAVINGS !
Make it a great day,
Christina
REFERENCES: www.ucsf.edu/news/2014/08/116526/do-gut-bacteria-rule-our-minds
No obligation to join if you are on the waitlist, but you’ll be first in line for a founding member spot. (spots limited)
by Christina Della Rocca, n.d | Dieting, General Health, Mindset, Peak Sante
I’ve got a quick one for you today that might just change how you look at certain foods!
Especially your craving-trigger foods. Which, if you’re like a lot of people, you try your best to avoid thinking about at all!
Have you ever had someone tell you NOT to think about something?
Like, right now: Don’t think about cute, cuddly kittens.
Chances are, you pictured a kitten, right?
The same thing can happen when you suddenly banish foods from your diet because they are “bad.”
Research shows trying to suppress thoughts about certain foods can actually intensify your cravings!
One technique that researchers recommend instead is to focus on the EFFECTS of eating those foods.
For example, how do they make you feel AFTER you eat them?
Do they give you a headache or stomachache? How is your mood afterward? What is your energy level like afterward?
AND … if you’re a nighttime snacker, what will eating those foods close to bedtime do to your sleep … and how will you feel tomorrow?
The truth is, most of the foods we crave might taste good in the moment, but they don’t feel so great after.
So instead of trying NOT to think about eating pizza …. what about thinking about how you’re going to feel AFTER you eat the pizza?
Try this strategy, and you may just make a different decision next time.
If you are looking to take your wellness to the level, check out my NEW and improved Essentials for Peak Wellness Membership Program aimed at guiding you towards Optimizing your Digestion so you can to end your struggle with losing weight, chronic low-energy, and uncomfortable symptoms like gas, bloating, headaches, constipation, and yup, CRAVINGS! Even if you think your Digestion is just fine!
Make it a great day,
Christina
REFERENCES: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4358156/, https://pubmed.ncbi.nlm.nih.gov/20434065/
No obligation to join if you are on the waitlist (but you will get the best pricing and added perks).
by Christina Della Rocca, n.d | Dieting, General Health, Mindset, Peak Sante
Cravings, cravings, cravings…
Throughout the month of October, I will be taking a deep dive into CRAVINGS and there’s a definite time of day they seem to strike the most …
At night!
As soon as it’s ready, I will be sending out my latest ebook, Crush Your Cravings, that talks about the physical, emotional, and lifestyle causes of cravings.
There are some actual biological causes of cravings – and that includes at nighttime!
They can happen even if you’re doing everything “right.”
By that I mean, you’re not skipping meals, you eat a balanced diet with plenty of fiber and protein, you fuel your workouts, you’re sleeping well, you drink enough water during the day, and you’re not stressed.
That’s because your body’s internal clock is wired to make you feel hungry at night. This might have been for survival reasons for our ancestors, but it’s definitely not something we need now!
That internal hunger “alarm clock” can make it too easy to pick up a nighttime snacking habit.
And that’s especially true if you’re coming off a period of time where maybe you’ve been a little extra stressed, or haven’t been getting enough sleep, or … you get the idea.
You might notice cravings kick in as soon as you start to wind down for the night – just out of habit.
The fix:
Give your nighttime routine a general overhaul, at least for a while, to break free from your cravings cycle.
That means doing something DIFFERENT!
If you usually munch on snacks while watching TV … instead try reading, going for a walk, or tackle a new hobby.
Or maybe do some stretching, PM Yoga, or foaming roll work (always a winner in my book!).
You just need to shake up your routine to help shift out of your old habits and patterns.
You might just be surprised at how much better you sleep! And you might be inspired to try new things and uncover new interests.
In the meantime, head over to my Private Facebook Group, Natural Solutions for Peak Wellness, and let me know what your biggest wellness struggle is!
Make it a great day,
Christina
REFERENCE: https://news.ohsu.edu/2013/04/29/study-explains-what-triggers-those-late-night-snack-cravings
FYI….
I am getting ready to re-launch the New and Improved Essentials for Peak Wellness Monthly Membership Program that will be a step-by-step results driven program aimed at Optimizing your Digestion so you can to end your struggle with losing weight, chronic low-energy, and uncomfortable symptoms like gas, bloating, headaches, and constipation. Even if you think your Digestion is just fine!
If you’d like to find out more, be the first to know when we launch AND receive the founding member special launch pricing (founding members will be limited due to added perks), then simply add your name to the Wait List!
No obligation to join if you are on the waitlist, but you’ll be first in line for the limited number of founding member spots (which will be specially priced).
