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Tag: mindset

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Consistency Before Complaint

Food for Thought:

Consistency Before Complaint

You know, changing lifestyle habits to better health and wellness is definitely not a walk in the park. It takes dedication, patience, and, above all, consistency. Yet, sometimes, we find ourselves feeling frustrated and wondering why “nothing is working” despite our efforts.

But here’s the thing – before we throw our hands up and blame the universe for our lack of progress, it’s essential to take a step back and evaluate our consistency with healthy habits. Are we truly giving it our all, day in and day out? Or are we slipping back into old habits more often than we’d like to admit?

Consistency is the secret sauce that makes all the difference. It’s not about making drastic changes overnight or following a strict regimen for a week and then giving up when we don’t see immediate results. It’s about showing up for ourselves every single day, making small, sustainable choices that add up over time.

So, before we hit the panic button and throw in the towel, let’s recommit to consistency. Let’s focus on making healthier choices consistently – whether it’s choosing to snack on vegetables instead of cookies, squeezing in a quick workout, or prioritizing sleep.

Remember, progress takes time, and every small step forward counts, even if it doesn’t feel like it right away.Trust that the results will come in due time.

What To Do Today:

Take a good look at your typical day.  Are you actually doing the things that fit, healthy and energetic people do?

How can you do more awesome things without overhauling your life?

You've got this!

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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
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Water

Week 9

Water

In health and wellness, common thinking often revolves around questions like "How can I lose weight?" But there's a different approach that might help shift the perspective on these questions– inverse thinking. Simply put, inverse thinking means considering the opposite truth. For example, when aiming for a goal, you would typically ask: “How can I best achieve Goal X?” If you apply inversion, however, you would ask: “What are all the things I could do to prevent myself from reaching Goal X?”

Water water everywhere...

We all know the importance of water and that water is not just for quenching thirst- it's important for whole system wellness, but are you getting enough? Read on and watch today's video about water intake that discusses the color of your urine being a good indicator of your level of hydration.

**Essential for Hydration:**

  At the most basic level, water is vital for hydration. Our bodies are composed of approximately 60% water, and every cell, tissue, and organ relies on proper hydration to function optimally. From regulating body temperature to supporting metabolic processes, adequate water intake is the cornerstone of a well-hydrated and healthy body.

**Cognitive Function and Mental Clarity:**

  Dehydration has a direct impact on cognitive function. Even mild dehydration can lead to difficulties in concentration, memory, and mood swings. Ensuring a consistent intake of water throughout the day helps to keep the brain well-hydrated, promoting mental alertness, focus, and overall cognitive performance.

**Weight Management:**

  For those aiming to manage their weight, water is an invaluable ally. Drinking water before meals can create a sense of fullness, reducing the likelihood of overeating. Additionally, water supports the body's natural metabolism, aiding in the breakdown of fats and promoting the elimination of waste products. Sometimes thirst is mistaken for hunger. Hydrating first can help mitigate this potential problem.

**Physical Performance and Endurance:**

  Athletes and fitness enthusiasts understand the significance of staying well-hydrated during physical activities. Water helps maintain electrolyte balance, regulates body temperature, and ensures proper muscle function. Dehydration can lead to fatigue, cramps, and diminished endurance, highlighting the crucial role of water in achieving peak physical performance.

**Detoxification and Waste Elimination:**

  The human body relies on water to eliminate waste and toxins through urine, sweat, and bowel movements. Ample water intake supports the kidneys in filtering out waste products and aids the liver in its detoxification processes. Hydration is, therefore, key to maintaining a healthy and efficient detoxification system.

**Joint Health and Lubrication:**

  Water serves as a natural lubricant for joints, ensuring smooth movement and reducing the risk of injuries. Proper hydration supports the synovial fluid that cushions and lubricates joints, contributing to overall joint health and flexibility.

**Skin Health and Radiance:**

  Clear and radiant skin is often a reflection of good hydration. Water helps to moisturize the skin, preventing dryness and promoting elasticity. Staying well-hydrated supports the body's natural processes of cell regeneration, leading to a healthier and more youthful complexion.

**Regulation of Body Temperature:**

  Sweating is the body's mechanism for cooling down during physical exertion or in warm environments. Water plays a crucial role in this process, ensuring effective heat dissipation and helping to prevent overheating

What To Do Today:

Fill up a water bottle and keep it with you!

Best, Zovi
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Inverse Thinking

Week 2

How to Gain Weight Fast

In health and wellness, common thinking often revolves around questions like "How can I lose weight?" But there's a different approach that might help shift the perspective on these questions– inverse thinking. Simply put, inverse thinking means considering the opposite truth. For example, when aiming for a goal, you would typically ask: “How can I best achieve Goal X?” If you apply inversion, however, you would ask: “What are all the things I could do to prevent myself from reaching Goal X?”

The Power of Inversion

Inverse thinking challenges us to consider the roadblocks and hurdles that may be preventing weight loss. By examining the opposite of our desired outcome, we gain a deeper understanding of potential pitfalls and can develop more comprehensive strategies for success. Let's explore how inverse thinking can be applied to a few key aspects of weight loss:

Dietary Choices

  - Conventional Thinking: "What should I eat to lose weight?"

  - Inverse Thinking: "What habits or foods would I eat if I wanted to gain weight?"

Exercise Routine

  - Conventional Thinking: "How should I exercise to best lose weight?"

  - Inverse Thinking: "What factors could be preventing me from exercising regularly?"

or, "What would my exercise look like if I wanted to stay at my current fitness level?"

Behavioral Patterns

  - Conventional Thinking: "How can I build healthier habits for weight loss?"

  - Inverse Thinking: "What habits might be sabotaging my weight loss efforts?"

Mindset and Motivation

  - Conventional Thinking: "How can I stay motivated to lose weight?"

  - Inverse Thinking: "What mindset would I have if I wanted to get frustrated and quit?"

 

Inverse thinking challenges us to view our weight loss journey from a fresh perspective.

Again, inverse thinking changes questions like, “How can I lose weight?” to “How can I prevent myself from losing weight?”

What To Do Today:

Think about what you want and where you want to go. Then consider what you'd do to prevent yourself from achieving those things.

Are you doing any of them now?

Are you willing to give any of them up to move yourself closer to your goals?

Food for thought.

Best, Zovi