We are far more than just our physical bodies. However, primarily focusing on the level of health and fitness of the body is a great place to start on the path to healing. When it comes to how we feel within ourselves, our overall happiness and health, we must look at how we are treating our bodies first and foremost in order for our incredible vessel to perform at optimal capacity.
In addition, we must also take into consideration our self-talk – the inner dialogue or voice in our minds that play a huge part in the quality of our reality. The more positive the self-talk, the greater the quality of our reality. For the majority of us, this voice usually seems automatic and thus feel as though we have little control over. However, through regular practice of self-talk reconditioning and meditation, overtime we are able to change negative inner judgements towards ourselves into positive – or at least neutral reflections.
The Mind, Body & Spirit Connection
The mind, body and spirit are intricately interconnected – meaning how we talk and feel towards ourselves, we ultimately become. When the mind, body and spirit are operating on an equally high vibration, we are able to create a harmonious terrain that serves us positively in every sense. These three aspects are completely synergistic and it’s important to tend carefully to each in order for them to work in harmony and thus create a desirable reality.
Create Compassion Towards Your Mind & Body; In Turn You Will Achieve Physical, Mental & Spiritual Alchemy – Happiness, Contentment & Vitality.
Get the Most From Your Precious Body
When it comes to our body, it’s about balance. We must nourish it well and carry out forms of preferred exercise on a regular basis. We were designed to move! The more stagnant you are, the more rapidly your body will age and therefore your mind. Exercise and nourishment are therefore vital for the health of our mind and body. However, balance is key – I don’t believe we have to completely over-exert ourselves with either of these things in order to achieve fitness, health and happiness. Over-exercise is just as damaging to the body as non at all, as is restricting your diet to extremes – potentially creating hormonal imbalances, malnourishing dis-ease and eating disorders.
The following tips have been formulated in order to help you achieve great fitness, health and harmony within the body – without over-exertion. Everyone is different, and what works for one person, may not work for another – but a general rule to live by is creating balance in all areas. If you feel you’re in need of some body-loving – these simple tips might just help you to come back to your vibrant, healthy self!
1. 15 Minutes of Cardio Daily
You can choose any cardio exercise that suits you – the main thing to remember is the importance that we sweat at least once a day through the process. Not only for our overall heart health, cardio is amazing for helping move and drain our lymphatic system. This is vital for removing toxins from the body. Personally, I love high resistant cycling as it’s great for raising the heartbeat, kicking each bodily system into action, low-impact on the joints, increasing metabolism and elevating the mood. However, running, swimming, spinning, kickboxing etc, are all great forms of cardio. You don’t need to be a member of a gym to get your cardio going! Running is completely free and you can do it wherever you are in the world – that’s the beauty of it.
2. Intermittent Fasting
Intermittent fasting is where we give our digestive systems a temporary break each day from food. The time gap of the window can be anything from 12 to 18 hours. For example, I stop eating at 8pm and don’t eat again until midday the following day. This means my system is resting for a 16 hour period. It’s not a diet, it’s a highly beneficial change to your eating pattern; you don’t change what you eat, you just eat in a smaller window of time.
When you have eaten, insulin levels are high and therefore it is harder for your body to burn fat, however when you are fasting, insulin levels are low and therefore it is easier for the body to burn fat. Therefore, intermittent fasting can help to keep your body fat down whilst maintaining your muscle mass. Intermittent fasting comes with a whole load of awesome benefits such as increased energy levels, increased digestive efficiency and increased spiritual connectedness and awareness. For more information on intermittent fasting, please visit: https://www.dietdoctor.com/intermittent-fasting.
3. Do at Least 10 Minutes of Yoga Daily
You don’t have to be an yogi to benefit from a simple yoga routine. Yoga is for absolutely everyone and one of the most incredible ways to return to our flexible to our most desirable flexible selves whilst regaining happiness and self-love. Carrying out at least 10 minutes of yoga on a daily basis can allow you to release stagnant negative thought-forms that have manifested in the body and joints. By focusing on stretching out the main muscle groups, you are able to come back to yourself, feeling more at peace, calm and serene within. The main groups are:
The back (the muscles surrounding your spine)
The back of the legs (Hamstrings)
The hips & gluteals – we hold a lot of emotion here!
The front of the hips (Hip Flexors)
The sides of the trunk (Lats and Obliques)
The top of the shoulders (Upper Trapezius)
The chest (Pectorals)
The neck (all around)
4. Reduce Sugar Intake
Sugar (in particular refined) is one of the most corrosive, acidic and toxic substances we consume in abundance in todays’ society. Consuming too much of the stuff not only increases weight gain, it also increases our chances of disease such as cancer and obesity, as well as eating away at the brain. Sugar is literally a neurotoxin and can also contribute to mental disorders such as depression and anxiety.
This is one of the things I get asked about the most frequently and it seems that the majority of us have some sort of dependency on sugar whether we are conscious of it or not. Sugar is in pretty much everything, in particular processed foods and drinks. If you desire a more lean body, reducing your sugar will have a great impact and it doesn’t take long to see results. By cutting or reducing sugar for even two weeks, you can begin to notice a difference in your body shape. Not only is sugar a weight-contributor, it also has a whole range of other negative impacts on the body.
Sugar is one of the major contributing factors to stomach fat – reduce your sugar intake for at least two weeks and I assure you, you will notice the weight reduce. I had a major sugar addiction for two years and managed to kick the habit – far from easy but one of the best decisions I ever made. For more information on how to quit sugar please subscribe to the subscriber form on the home page for your free pdf on my top 10 tips on how to quit sugar; you can also check out the ‘How to Become Sugar-Free’ blog post, which includes extra tips that could help you.
5. Drink at Least 2 Litres of Filtered/Alkalised Water Daily
Keeping hydrated by drinking two litres has phenomenal health benefits. However, the amount can slightly increase or decrease depending on the weather temperature you live in and/or the amount of exercise you do. Some of the awesome benefits of drinking sufficient amounts of water are:
- Helps with weight-loss – water helps you to feel more full; 80% of the time when we feel hungry, we are in fact just dehydrated
- Helps to keep skin clear
- Helps to reduce the appearance of wrinkles
- Improves energy levels
- Helps improve concentration
- Helps with regular bowel movement
Be sure to drink at least a pint of water when you first wake up – this refreshes and hydrates the system. Carry a bottle of water of you everywhere you go. You can also add a pinch of Celtic sea salt to increase the electrolytes and also some freshly squeezed lemon or lime. This increases the alkalinity of the water and also provides a little flavour for those of you who aren’t a big fan of plain water!
6. Reduce Salt Intake
High levels of sodium can increase the water retention in the body, not only putting pressure on the kidneys and increasing the blood pressure, but also making you feel and look bigger than you really are! Healthy whole foods contain sufficient amounts of natural sodium, we don’t need to add extra salt to each meal.
I find when I reduce my salt intake over a period of time, I feel less ‘puffy’. This is because the water retention has drained from the cells creating a more lean shape. Reducing your salt intake can also reduce your risk of more dangerous things such as stroke, diabetes, heart failure and stomach cancer.
7. Perform HIIT / Bodyweight training if you’re short on time for exercise and/or in need of a rapid energy boost
The ‘Freeletics Bodyweight’ app is awesome! It’s free and shows you how to perform 5-30 minute bodyweight exercises. High intensity interval training can be such a great way to increase the heart-rate and lose body fat quickly. It also doesn’t take long to notice a difference in your body. Also if increasing muscle mass is one of your goals, HIIT is one of the best ways to toning up.
I do maximum 20 minutes and it keeps fitness levels and my body shape lean without having to step foot in a gym – if you’re anything like me, I have never been a gym-lover and have sought out other ways to keep my body in good shape. Also dance is another of my favourite fitness exercises. Dancing of all forms is not only enjoyable, it’s also incredible for your mind, body and spirit connection.
8. Don’t Over-Eat
Eat small meals, approximately 4-5 times daily.Stop eating when you feel 80% full – this is because it takes about 10 minutes for your mind to register that your stomach is full. If you stop when you feel full, the likelihood is that in 10 minutes you will feel uncomfortable from over-eating.
Over-eating also increases the chances of stretching the stomach, which will mean that you will desire greater amounts of food each time you eat to feel satisfied. In the past, I have found myself over-eating when I am seeking external comfort during emotional times – if you think this sounds familiar, be sure to check out my ‘How to Start Loving Yourself’ post.
9. Go Easy on Yourself! Each Small Step, is a Step Closer to Personal Success
The easier you go on yourself mentally, and physically, the more likely you are to stick to new routines. Start slow and build up. For example if you are new to exercise, start with a 5 minute jog for 7 days and build it up as you feel your fitness increasing. The same with HIIT training, start with just 5 minutes and build up to what feels right for you. Set yourself small attainable and realistic goals, that way you can see results over a period of time.
Success Without Fulfilment is the Ultimate Failure
10. Congratulate Yourself
On average, it takes more than 2 months (66 days to be exact) before a new behaviour becomes automatic. Therefore, repetition is vital! However, the exact time varies depending on the specific person, circumstances and behaviour.
The journey to creating a healthy and vibrant body can be a slow process, we may have abused our bodies for years – it takes time for our cells to make the desired adjustments. We are all a work-in-progress. However, it is vital that you congratulate your progress and celebrate your success. Any kind of personal change for the better is absolutely worth celebrating. However, be mindful on your sugar and alcohol as a way to celebrate. Instead make small changes to your habits and treat yourself with a beauty treatment like a massage or facial.
Give yourself self-love each and every day – loving your body unconditionally at any stage of personal development is crucial. Love the body you have been given. Your body is the greatest vessel you will ever own. Tell yourself you are beautiful, fit and healthy even if you don’t fully believe it. Positive affirmation on a regular basis will re-wire your subconscious mind. In time you will posses more positive beliefs about yourself, and therefore will be able to see positive results much faster.
Stay happy, stay healthy, stay conscious