Blog Post

Blog posts

information.

Five Ways to Improve Mental Health.

Mental health is just as important as physical health, and if we choose one over the other then both suffers. We must find a balance between the two, understanding the body relates everything to the mind and vice versa. Thus, if your mental health is subpar then it will eventually negatively affect your body.

To help prevent this here are five ways in which you can improve your mental health.

The first, which I think is the most important is valuing yourself. Too often we forget, or get too busy to take time away for ourselves. Rarely do we, if ever  show kindness, love and respect to ourselves. This is something we should start doing. Don’t know how to. Start with simply looking in the mirror and saying to yourself out loud “I love you!” Sounds simple, but in fact it’s one of the most difficult things you’ll ever do for yourself. In addition, make time for your favorite project(s) or hobbies, and if you don’t have one. Take the time to learn one. Take dance lessons; I did and it was a blast.  Whatever you do, just do something that’s by yourself, for yourself, to improve yourself.

Second, take care of your body.

Take care of your body by eating nutritious meals, drinking plenty of water, exercising and getting enough sleep. But, not just a lot of sleep, more importantly get quality sleep. While doing this you need to understand that your mind receives everything you do or don’t do to your body therefore, it’s imperative that you don’t choose one over the other. Realize that the mind and the body operates’ in the same environment, and if you mistreat one it will show up in the other, and same if you take care of one it’ll show up in the other.

Third, surround yourself with good people.

Surround yourself with people who are generally upbeat, who have a positive outlook on life. Surround yourself with people who values a strong family and social network connection. These people will almost always be available to help you through tough times, as you will be in a better mental state to also help them when they’re going through a rough path. Avoid toxic relationships and toxic environments. Understand that toxic  environments created from toxic relationships can be draining to your emotional and mental health thus degrading your mental health.

Fourth, give yourself.

What does that mean? It means, volunteer your time. Offer to help people, truly help without expecting anything in return. We are social creatures and by default we gain pleasure by volunteering. It’s also great way to meet good people. In addition, giving willingly without expecting raises our dopamine levels (our happy drug) and lower cortisol levels (stress hormones).

Lastly, learn how to deal with stress.

Another important way to improve your mental health. Learning or practicing how to cope with stress is one of the best things you can do for your mental health, because like it or not stress is a part of life and it’s not going anywhere therefore learning how to deal with it only makes sense. There are a multitude of different ways to cope with stress; here are a few:

1-minute calming meditation

Objectifying the problem (realize that the problem is external and it’s not you)

exercise

Laugh – find laughter (watch a comedy)  

Have a social support system (friends and family).

And that’s it team, five ways to improve your mental health.

Why you should eat almonds daily.

Besides being a healthy snack almonds are full of antioxidants that help to reduce the oxidative stress on the body that can cause damage and contribute to aging and diseases like cancer. 

The best way to get the full benefits that almonds offer is to eat it as snacks, this way you consume the outer skin, which is most beneficial and or has the most nutrients. 

Although, almonds have a high fat concentrate shouldn’t alarm you because almonds high fat content is monounsaturated fats, which is good fat. The kind that fights and lowers high cholesterol. 

Amongst the above mentioned benefits Almonds vitamin E helps to prevent heart disease, cancer and dementias. In addition, the magnesium in almond can help to reduce high blood pressure. 

So, in a nutshell a hand full of almonds can tremendously add value to your health and help to prevent a list of known terminal illnesses. So, eat it as a snack, add it to a bowl of cereal or in a fruit/veggie salad – just make sure to eat it with the skin intact. 

What does it mean to live a healthy life? (Part 1)

As a Certified Personal Trainer and Nutritionist one of the most frequently asked questions I get is “what does it mean to live a healthy life?” Over the years I’ve changed my approach from immediately giving my personal or professional answer to redirecting the question to the individual asking. And although their answer varies, it seems that no one has a full understanding of what it means to live a healthy life (CLICK image to read full article… )

What does it mean to live a healthy life? (Part 2)

The second step you can take towards living a healthy life is adequate sleep. In today’s society sleep tends to take the back burner on our list of priorities. We live in a goal driven – get it done society, and rarely do you find people who still considers sleep a priority, but more so something that the body does. According to the Bureau of Labor 89% of Americans hold a full-time job, working roughly nine hours a day and another 31% percent work the weekends. The nine hours of work the average adult spends outside their homes does not include the other 4-6 hours they’ll spend attending to other household activities such as cooking, cleaning, attending to their children etc(CLICK image to read full article… )​

Next, hip position. There are two distinctive forms when it comes to hips positioning. One, is with no rotation and the other, you guessed it is with rotation. But first, no rotation means your hips are stable underneath your upper torso. This form is typical for long distance running. It allows you to conserve energy so that you can run further – longer. second position is with rotation. This type of hip positioning when running is typically for shorter distance. This gives you the runner an extended range of motion, which allows you to cover more ground with faster left to right foot turnover.

            Heading down to the positioning of your feet. There are a few things to keep in mind for this. (1) Keeping your feet directly underneath your body is important, because it prevents you from over reaching with your stride. Let’s look at this closer. If you over extend one foot forward, this means the other foot is also over extended behind you, forcing you to waste energy to bring that foot back forward. (2) Keeping your feet directly underneath your body. If your feet stay directly underneath your body all you would then need to do is pick them up and put them directly back down without having to use more energy than needed. Now, you’re probably wondering if I’m picking my feet up and putting them back down in the same position how do I go forward? Well, that’s where the next body position comes into play. Leaning forward.

            When you lean forward gravity takes over and does what it does. You just then need to move your feet to prevent falling on your face. Which, your body will do automatically to prevent you from falling on your face. And in this instance, you will eliminate half the work that’s required to run. Remember, just lean forward and let gravity do the rest.

            Finally, and most important – breathing. I’ve heard so many different techniques for breathing from breathe through your nose only; breathe through your mouth only; you have to breathe in through your nose and out through your mouth; you have to take one breath every three steps and the list goes on. I don’t know about you but, all that just seems confusing. Breathing is actually simpler than that. It’s as simple as doing what’s comfortable for you. If you breathe better through your nose only, then do that. If you breathe better through your mouth only, then do that. The only way to run further, longer is to build up endurance to running. You won’t do it by conforming to some un-natural breathing technique.

Don’t get me wrong when running you do want to do your best to maintain somewhat of a steady in and out breath to prevent labored breathing. Labored breathing is the number one reason why most people get tired early into running, and once your body uses up the oxygen levels in your blood it’ll takes a while to build it back up and it won’t happen while running. Therefore, it’s important to understand, practice and adapt a good run form as it will undoubtedly make you a better runner.

Learn how to run longer, further & Better

         There is this craze notion about running, that in order to run better you just need to do it a lot. Although, there’s truth to that. There’s more that goes into running than the motion of picking up and putting your feet down faster. Things such as body position, form, to rotate or when to not rotate the hip, also foot placement. Where should your feet be when running.

            To be precise, in order to run better you must first cultivate a good run form. So, without delay let’s jump into understanding what a good run form is.

            To fully understand this, we will break the body down from the head to the feet.

            With a good run form your head is neutral, sort of parallel to the ground. If you can see the horizon when you’re running this is one way to tell that your head is parallel to the ground. Neutrality releases tension in your neck. Another benefit of running with head parallel to the ground is that it prevents you from restricting your airway, which makes it a whole lot easier to breathe.

            Moving on to the shoulders. Shoulder positioning is something that should be simple. But, shoulder positioning is one of the biggest mistakes people make when running. So many times, I see people running with their shoulders hunched over, only because this is their natural body position. However, we must understand that our lungs are located inside your rib cage, and running with rotated shoulders puts pressure on your chest cavities, which in turn restricts the full expansion of our lungs. So, it is imperative to practice and adapt running with your shoulders straight and back

Positioning of our hands is next on the focus. There are so many different techniques that are being taught, and honestly most of them aren’t wrong. However, when it comes to positioning our hands the best practice is whatever is comfortable for you. Given that your hands are always relaxed and free from tension. One way to achieve this is the egg method. Basically, closing your hands and gently placing the tip of your thumb. index and middle fingers together but, without applying pressure as if you were carrying an egg and not wanting it to break. You would also bend your elbows to the 90-degree position while allowing them to naturally swing back and forth.

 

What does it mean to live a healthy life? (Part 1)

As a Certified Personal Trainer and Nutritionist one of the most frequently asked questions I get is “what does it mean to live a healthy life?” Over the years I’ve changed my approach from immediately giving my personal or professional answer to redirecting the question to the individual asking. And although their answer varies, it seems that no one has a full understanding of what it means to live a healthy life (CLICK image to read full article... )

What does it mean to live a healthy life? (Part 2)

The second step you can take towards living a healthy life is adequate sleep. In today’s society sleep tends to take the back burner on our list of priorities. We live in a goal driven – get it done society, and rarely do you find people who still considers sleep a priority, but more so something that the body does. According to the Bureau of Labor 89% of Americans hold a full-time job, working roughly nine hours a day and another 31% percent work the weekends. The nine hours of work the average adult spends outside their homes does not include the other 4-6 hours they’ll spend attending to other household activities such as cooking, cleaning, attending to their children etc(CLICK image to read full article... )​

information.