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Tag: mind and body

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Notice and Name

Week 11

Notice and Name

In our fast-paced lives, it’s easy to become disconnected from the signals our bodies send us. Rushing from one task to another, our minds often race ahead, leaving our physical sensations trailing behind.

Mindfulness, a concept rooted in ancient contemplative traditions, has gained significant traction in modern psychology and wellness practices. At its core, mindfulness involves intentionally paying attention to the present moment, without judgment. Central to this practice is the cultivation of body awareness—the ability to tune into the sensations, feelings, and experiences unfolding within our bodies.

**The Practice of Noticing:**

Noticing is the first step towards cultivating body awareness. It involves bringing conscious attention to the physical sensations present in our bodies. This may include the rhythm of our breath, the tension in our muscles, or the subtle tingling of our fingertips. By noticing these sensations, we establish a direct connection with our bodies, grounding ourselves in the present moment.

**The Power of Naming:**

Naming what you notice is the next step. Once we’ve noticed a sensation, giving it a name—whether it’s “tightness in the chest” or “fluttering in the stomach”— it helps us acknowledge and validate our experiences and let them go if we so choose to.

For instance, when we encounter feelings of stress or anxiety, simply acknowledging them as “anxiety” can provide a sense of relief. By naming our emotions, we create space for them to exist without being overwhelmed by their intensity. Moreover, naming allows us to cultivate a compassionate attitude towards ourselves, fostering self-acceptance and emotional resilience.

**The Benefits of Mindfulness and Body Awareness:**

The practice of mindfulness and body awareness offers a myriad of benefits for our physical, mental, and emotional well-being, including stress reduction, improved emotional regulation, stronger relationship with self and others, improved sleep and concentration and more!

What To Do Today:

What do you feel right now? What name can you give those sensations? What are those sensations telling you about what you need? Does giving those sensations a name help them feel more manageable? Think about how noticing and naming body sensations can help you achieve your goals.

Best, Zovi
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Zone 2 Cardo

Week 10

Zone 2 Cardio

Zone 2 cardio, also known as Low-intensity steady-state (LISS) cardio, or steady-state training (SST) is good for people of all ages and fitness levels. It’s a less intimidating type of exercise for those looking to get off the couch and get moving. Zone 2 refers to exercising at a moderate intensity level, typically around 60-70% of your maximum heart rate and sustaining that intensity for a time. Here are some benefits associated with Zone 2 cardio training:

  1. **Aerobic Capacity Improvement:**

Zone 2 cardio primarily targets the aerobic energy system, enhancing your body’s ability to use oxygen efficiently during exercise. This can lead to improved endurance and stamina over time.

  1. **Fat Burning:**

Exercising in Zone 2 promotes fat utilization as a primary energy source. This is beneficial for those looking to manage body weight or improve body composition.

  1. **Sustainable and Low-Impact:**

Zone 2 training is typically low-intensity and sustainable for longer durations. It’s gentler on the joints, making it suitable for individuals who may have joint concerns or are recovering from more intense workouts.

  1. **Recovery and Active Recovery:**

Zone 2 workouts can serve as active recovery sessions between more intense training days. They promote blood flow, aiding in the recovery process without causing additional stress on the body.

  1. **Cardiovascular Health:**

Regular Zone 2 cardio can contribute to improved cardiovascular health by enhancing heart function, reducing resting heart rate, and promoting better blood circulation.

  1. **Enhanced Mental Focus:**

Low-intensity exercise has been linked to improved cognitive function and mental clarity. Zone 2 cardio can be a great way to clear your mind and reduce stress.

  1. **Long-term Health Benefits:**

Consistent Zone 2 training is associated with long-term health benefits, including a reduced risk of chronic diseases such as cardiovascular disease, diabetes, and obesity.

  1. **Building a Strong Base:**

Zone 2 training is often used as a foundation for more intense workouts. It helps build a strong aerobic base, which is essential for progressing to higher-intensity training without risking injury or burnout.

  1. **Adherence and Consistency:**

The lower intensity of Zone 2 cardio can make it more enjoyable and sustainable for many individuals. This can lead to better adherence to a workout routine and increased consistency in training.

It’s important to note that individual fitness levels and goals vary, so it’s advisable to consult with a fitness professional or healthcare provider to determine the most appropriate training zones and intensities for your specific needs.

What To Do Today:

Incorporating strength training into your fitness routine doesn't have to be complicated or time-consuming. Simple bodyweight exercises, resistance band workouts, or weightlifting sessions can all yield significant benefits when performed regularly, even if performed for short durations- but consistency is king!

Before starting any new exercise program, it's important to consult with your healthcare provider to ensure that it's safe and appropriate for your individual health status and medical history. They can provide personalized guidance and recommendations based on your specific needs and goals.

If you have any questions or would like further information on incorporating strength training into your routine, please don't hesitate to reach out. Your health and wellness are our top priorities, and we are here to support you every step of the way.

Best, Zovi
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The Importance of Strength Training

Week 8

The Importance of Strength Training

Combining regular strength training exercises with your GLP-1 medications can offer additional benefits that go far beyond glucose and appetite control. Here are some compelling reasons why integrating strength training into your fitness regimen is particularly advantageous when taking GLP-1 medications:

  1. **Enhanced Insulin Sensitivity**

  Strength training has been shown to improve insulin sensitivity, which is crucial for individuals with diabetes. By engaging in resistance exercises, your body becomes more efficient at utilizing insulin, complementing the action of GLP-1 medications in managing blood sugar levels.

  1. **Muscle Mass Maintenance**

  GLP-1 medications are known to aid in weight management, and incorporating strength training helps preserve and build lean muscle mass. Maintaining muscle is essential for overall metabolic health, as muscle tissue plays a key role in regulating blood sugar and supporting a healthy metabolism.

  1. **Bone Health**

  Strength training not only targets muscles but also provides significant benefits for bone health. This is particularly important for individuals with diabetes, as they may have an increased risk of bone-related issues. Weight-bearing exercises can help improve bone density and reduce the risk of fractures.

  1. **Cardiovascular Health**

  GLP-1 medications already contribute to cardiovascular health, and strength training further complements these effects. Regular resistance exercises promote a healthy heart by improving blood circulation, reducing blood pressure, and enhancing overall cardiovascular function.

  1. **Weight Management**

  While GLP-1 medications assist in weight management, combining them with strength training can enhance the calorie-burning process. The metabolic boost from strength training helps in achieving and maintaining a healthy weight, further supporting the overall effectiveness of your diabetes management plan.

What To Do Today:

Incorporating strength training into your fitness routine doesn't have to be complicated or time-consuming. Simple bodyweight exercises, resistance band workouts, or weightlifting sessions can all yield significant benefits when performed regularly, even if performed for short durations- but consistency is king!

Before starting any new exercise program, it's important to consult with your healthcare provider to ensure that it's safe and appropriate for your individual health status and medical history. They can provide personalized guidance and recommendations based on your specific needs and goals.

If you have any questions or would like further information on incorporating strength training into your routine, please don't hesitate to reach out. Your health and wellness are our top priorities, and we are here to support you every step of the way.

Best, Zovi
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Hara Hachi Bun Me?

Week 5

Hara Hachi Bun Me

Hara hachi bun me is a Japanese principle that emphasizes the art of eating until you are 80% full, a practice rooted in mindfulness and moderation. Hara means “stomach”, hachi bun me means “80% full”.

Hara hachi bun me, encourages us to pay close attention to our body’s signals of satiety and to cultivate a harmonious relationship with food. By stopping short of full, around 80% capacity, we allow our bodies ample time to register satisfaction. It can also increase gratitude, aid in digestion, prevent overeating and more. By tuning into our bodies and practicing restraint, we cultivate a sense of balance and respect for our physical and emotional health.

In a world often driven by excess and indulgence, the practice of hara hachi bun me serves as a gentle reminder to approach consumption with mindfulness and moderation. By savoring each bite and honoring our body’s natural cues, we can have greater awareness, vitality, and fulfillment.

What To Do Today:

Try incorporating hara hachi bun me into you life and meals, even if that means it makes you a little uncomfortable. How can this Japanese principle change your meals and life?

Best, Zovi