and it will serve you throughout the year
What are your dreams asking of you?
When we begin within, we cultivate a healthy mind, body, and spirit. This sets us up for success in the months ahead...
Choose a word from your heart to serve as your compass for the year. Let it inspire and uplift you. Let it remind you of what you aspire to be and are growing into. When thoughts get heavy, or doubts get big, you can lean into your word. It will remind you of what’s most important when your vision becomes clouded.
Body. Creating what’s next is tough without physical health. These body basics are game changers when practiced regularly.
Hydrate. Many of us walk around mildly dehydrated without even realizing it. Instead, drink consistently throughout the day, adding to your intake when exercising or in high temperatures. Don’t wait until you feel thirsty! You will notice improved energy, complexion, mood, weight, and focus.
Nourish. Choose locally grown organic foods, avoiding highly processed ones with low quality fats, sugars, colorings, preservatives, and chemical additives. Fill your plate with colorful veggies, fiber-rich carbohydrates, and opt for animal products free from hormones and antibiotics.
Rest. Poor sleep doesn’t just leave you tired, it affects hormones, mood, mental and physical acuity, and metabolism. It can make you irritable, anxious, and depressed. Over time, it can contribute to higher blood pressure, diabetes and even a weakened immune system.
Move. Aerobic activity elevates your heart rate, contributing to heart, brain, and mental health. Weekly resistance training improves and retains muscle mass and strength, keeping you strong and lean, especially as we mature. Add in flexibility activities like stretching, yoga, and movement therapies to support an active lifestyle. Take your exercise outside for the added benefits of fresh air.
Spirit. Connect daily to something greater. Whether you connect through faith, nature, or the universality of breath, create space daily to quiet your mind and still your body. Settle your thoughts, let your worries slip away. Meditate on your word for the year. Allow any insights and guidance to emerge. You can share your word with others to create greater momentum and spiritual connection through shared experience.
This year, begin within and it may just be your best year yet!
BONUS Body Basics:
Incorporate these Body Basics into your daily rhythm to have the health and vitality required to create everything you envision for this year.
- Hydrate - How much? A good rule of thumb is to drink half your body weight in ounces each day (i.e. A 135 lb. person would drink 67.5 oz per day).
- Nourish - How much? Aim for 2-3 cups of vegetables per day, especially green and leafy ones. To calculate your basic protein requirement (in grams), multiply your weight in pounds by 0.36.
- Rest - How much? The general recommendation for adults 18-64 yo is 7-9 hours of sleep per night. By going to bed and waking up around the same time each day, you support your body’s circadian rhythm. Going to bed between 8pm-12am is considered an optimal window.
- Move - How much? 30-60 minutes of aerobic exercise per day, five days per week, can help you feel better, think more clearly, and live longer. Weight bearing exercises 1-3x’s per week is important for building and/or maintaining muscle mass.
Article originally printed in CityLifestyle Magazine - January 2023
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