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Tag: healthy mindset

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the journey of a thousand miles begins with one step.

Time for Some Self Reflection

Week 22

Time for Some Self Reflection

Self-reflection and self-evaluation are powerful tools for personal growth and development. It allows us to identify areas where we’re excelling and areas where we may need to make adjustments.

Self-reflection or introspection is when we spend time thinking about ourselves, what we do, how we think and how we feel.

Self-evaluation is the process of analyzing the issues that arise during self-reflection and drawing conclusions, before deciding what actions to take.

Take a moment to consider:

1. **Nutrition**: Are you fueling your body with nourishing foods that provide you with the energy and nutrients you need to thrive?

3. **Physical Activity**: Are you incorporating movement into your daily routines, whether it’s through regular structured exercise, stretching breaks, or simply taking the stairs instead of the elevator?

5. **Sleep**: Are you prioritizing quality sleep and creating a bedtime routine that allows you to rest and recharge?

2. **Stress Management**: How are you coping with stress? Are you taking time for relaxation, mindfulness, or activities that bring you joy and peace?

4. **Personal Growth**: Are you setting aside time for self-care, hobbies, and learning opportunities that enrich your life and nurture your well-being?

Take a few moments to reflect on these and any other aspects of your life and consider any changes or adjustments you’d like to make to support your overall health and happiness.

Remember, small steps can lead to significant transformations over time.

Best, Zovi
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The Power of Purpose

Week 13

Difficult-Difficult vs. Difficult-Easy

Purpose is like having a guiding light that illuminates our path through life, giving us direction, meaning, and fulfillment. Think of it as the reason why you wake up in the morning, the driving force behind your actions, and the reason for your existence. When you have a sense of purpose, you feel a deep connection to something greater than yourself.

We all have many purposes but having a clear purpose for your life and goals influences the choices we make and the kinds of goals we pursue. It gives us the strength to face challenges head-on, the resilience to bounce back from setbacks, and the motivation to keep moving forward even when the going gets tough.

Ultimately, the power of purpose lies in its ability to transform our lives, enrich our experiences, and give us a sense of fulfillment.

What To Do Today:

Consider what really matters to you and how you want to show up for those important things. Watch today's video and see if there's any shadow parts of yourself that you can befriend and integrate into your real-life goals and purpose.

Best, Zovi
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Managing Cravings

Week 14

Managing Cravings

Understanding Cravings:

In his book, Atomic Habits, James Clear says that a craving is a sense that something is missing. It is a desire to change your internal state.

Cravings can arise from various factors, including physiological, psychological, and environmental influences. Physiologically, our bodies may crave certain foods due to hormonal fluctuations, nutrient deficiencies, or even inadequate sleep. Psychologically, emotions such as stress, boredom, sadness, or happiness can trigger cravings as a coping mechanism. Additionally, environmental cues like advertisements, social gatherings, or the sight and smell of food can stimulate cravings.

Being mindful and recognizing the root cause of your cravings is the first step towards managing them effectively.

  1. Stay Hydrated:

Dehydration can sometimes masquerade as hunger, leading to unnecessary cravings. Ensure you are adequately hydrated throughout the day by drinking water regularly. Additionally, consuming water before meals can help you feel fuller and reduce the intensity of cravings.

  1. Balanced Nutrition:

A well-balanced diet that includes a mix of macronutrients (proteins, carbohydrates, and fats) and micronutrients (vitamins and minerals) is essential for satiety and overall health. Prioritize nutrient-dense foods to provide your body with the fuel it needs, reducing the likelihood of intense cravings.

  1. Mindful Eating:

Practicing mindful eating involves paying attention to the sensory experience of each bite and being fully present during meals. By savoring the flavors, textures, and aromas of your food, you can enhance satisfaction and reduce the urge to indulge in unhealthy cravings.

  1. Plan and Prepare:

Prepare healthy meals and snacks in advance to avoid succumbing to impulsive, less nutritious choices. Having nutritious options readily available can make it easier to stick to your health goals and minimize the impact of cravings.

  1. Identify Triggers:

Become aware of the situations, emotions, or activities that trigger your cravings. By identifying these triggers, you can develop strategies to cope with them in a healthier way, such as finding alternative stress-relief methods or engaging in a distracting activity.

  1. Practice Moderation:

Depriving yourself of certain foods entirely may intensify cravings. Instead, practice moderation and allow yourself occasional treats in controlled portions. This approach fosters a sustainable and balanced relationship with food.

  1. Incorporate Physical Activity:

Regular exercise not only contributes to overall well-being but can also help regulate appetite and reduce cravings. Engaging in physical activity releases endorphins, which can positively influence your mood and decrease the desire for unhealthy foods.

What To Do Today:

Think about what is a likely trigger for your most common cravings. Do you have a sense that something is missing in those moments? What can you do to fill the gap between the sense that something is missing and feeling satisfied in a healthy way?

Managing cravings is a gradual process that involves a combination of self-awareness, healthy habits, and mindfulness. By understanding the factors that contribute to cravings and implementing these strategies, you can take control of your choices, foster a healthier relationship with food, and ultimately enhance your overall well-being. Remember, small, sustainable changes can lead to significant improvements in your health over time.

Best, Zovi
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Difficult-Difficult vs. Difficult-Easy

Week 13

Difficult-Difficult vs. Difficult-Easy

Quick, grab a shovel. Start digging a hole. Dig, dig, dig.

The hole serves no purpose. You’re not burying a time capsule or planting a tree. You’re just… digging.

It’s hard work. You’re sweating, mopping your brow. It’s difficult work. And it sorta feels productive.

But in truth, you’re shoveling to nowhere.

“Shoveling to nowhere” is synonymous with the kinds of behaviors that are uncomfortable or unpleasant, but don’t ultimately serve your health and fitness goals.

We’ve all got our own version of “shoveling to nowhere.” Maybe it’s:

  • Repeatedly crushing yourself in the gym until you’re exhausted—and injured.
  • Crash-dieting, and then gaining all the weight back. Again.
  • Stress-eating until you’re uncomfortably stuffed… and feeling even worse than before you started.
  • Avoiding exercise because “you’re not a gym person”… even though you feel creaky, stiff, and sluggish.
  • Refusing to try medication for your chronic anxiety—because you take pride in being prescription-free.
  • Dodging difficult conversations or asserting your needs because it’s easier to keep the peace.
  • Trying to do it all, without asking for help, to prove that you’re the person who’s got it all together.

In these situations, you might be working hard. You might be enduring. But you’re not necessarily growing.

Sound familiar?

We call this type of discomfort “difficult-easy.”

Difficult-Easy

“Difficult-easy” is the uncomfortable stuff you do on autopilot, even though it doesn’t get you closer to your goals.

These behaviors might not feel “easy.” They might even feel awful.

But they’re also familiar. They feel safe. Status quo.

It’s not that “difficult-easy” behaviors are totally useless: Like all behavior, they serve a purpose. In fact, they may have been valuable, even necessary, at another time in your life. Behaviors that were once purposeful are now “difficult-easy”: familiar patterns that no longer serve you.

On the other hand, some discomfort—the kind that gets us out of our comfort zone—can be positively life-changing.

Difficult-Difficult

“Difficult-difficult” refers to the stuff that feels uncomfortable (maybe really uncomfortable), but ultimately helps you grow.

Notably, a task doesn’t have to be hard or complex in order to be uncomfortable.

Sometimes the simplest things are the hardest ones, like:

  • Walking into a gym for the first time, despite feeling intimidated or self-conscious.
  • Practicing self-compassion in place of self-criticism.
  • Taking a recovery day instead of doing another punishing workout.
  • Eating to 80% full when you’re used to overeating at every meal.

Discomfort is deeply personal.

Some folks need to dig deep just to step foot in the gym, while others have to be practically peeled off the treadmill.

To be clear: Difficult-difficult (just like difficult-easy) is less about the behavior itself and more about whether or not it serves you.

There’s no universal list about what “counts” as difficult-difficult or difficult-easy.

The point is simply to differentiate between behaviors that serve you, and those that don’t.

If you can tolerate more of the useful kind of discomfort—and less of the not-so-helpful kind—you grow.

What To Do Today:

Can you identify any behaviors in your life that could be characterized as “difficult-difficult”?

What about “difficult-easy”?

When you feel discomfort, sit with it, in whatever form it takes, for 10 minutes.

During that time, notice and name the discomfort as best you can.

After that, make the choice you feel is appropriate. (There are no wrong answers here. You choose what to do. Just sit with the discomfort before taking any action.)

Best, Zovi