Time to Level Up

I hope you are enjoying the noticeable shift in energy with the season. Warmer weather, longer days, travel starting to open up…we are officially moving in an exciting direction! With beach season right around the corner, let’s get a head start on the core conditioning. This week, we will focus on our core for more reasons than just vanity (although toning and tightening is always a nice added benefit). 

The top 5 reasons to incorporate core conditioning into your daily routine: 

1. Reduce the risk of injury:

A strong core gives the body the ability to perform movements in all planes of motion. In order to perform daily activities, sports or even lifting kids without pain, it's essential to have a strong core. By strengthening the abdominals and hips, the body naturally can protect the spine. This takes pressure off the low back and negates the effects of sitting all day. 

2. Improve posture:

A strong core translates to an upright body. You'll stand taller and be less likely to hunch over with a strong foundation. The muscles in the core support the spine, lower trapezius and glutes – all contributing to great posture.

3. Workout anywhere:

Core workouts such as planks are a great go-to move while working from home or traveling. You don't need any equipment or much space, and if you're short on time, you can still get an amazing workout in just a few minutes. 

4. Improve balance:

A solid core increases stability in the entire body. It's essential for balance and coordination. If the core is weak, it'll be much more difficult to find equilibrium. There's a reason yogis have great balance — their core supports every movement they perform and keeps them in alignment.

5. Tone and tighten the stomach:

Core exercises are targeted and allow you to see definition in a short period of time. Strong abs will not only benefit overall wellbeing, but will be evident in the physique. 

I am thrilled to share new workouts that can be done in less than 10-minutes, while working from home. The routines below specifically target the core and glutes. I have also included an overall mobility workout that will negate the effects of sitting. You can stack the workouts to do back to back, or simply incorporate one each day. Each routine can be done in the comfort of your own home with no equipment, and open to all levels. 

8-Minute Core Conditioning #1

https://www.dropbox.com/s/u5xvzagdht27t7c/GSO%20VIDEO%20%231.mp4?dl=0

8-Minute Core Conditioning #2

https://www.dropbox.com/s/6a0uh7md5nezbcj/GSO%20VIDEO%20%232.mp4?dl=0 

10-Minute Glutes Workout 

https://www.dropbox.com/s/xxid9lirsd3y5oa/GSO%20VIDEO%20%233.mp4?dl=0 

10-Minute Mobility Series 

https://www.dropbox.com/s/jqrj8i5yczl4wf0/GSO%20VIDEO%20%234.mp4?dl=0 

The top 5 abs power picks to speed fat burning

1. Avocados 

• Avocados provide 66% of daily vitamin requirements of vitamin K. This nutrient is essential to help regulate sugar metabolism and insulin sensitivity. Avocados also provide an array of vitamins, minerals, and phytonutrients essential for healthy weight management, including 14 grams of fiber, keeping hunger at bay.  

• High in monounsaturated fat may, which helps to prevent body fat distribution around the belly by down-regulating the expression of certain fat genes. 

• High in antioxidants that can help neutralize free radicals for a variety of health benefits and crucial to metabolism and weight management. When cell function is out of balance due to free radical scavengers, metabolism runs less efficiently and the body holds onto fat. 

1. Macadamia Nuts 

• Macadamia nuts are one of the only food sources that contain palmitoleic acid (a type of monounsaturated fatty acid that may speed up fat metabolism, thus reducing the body’s ability to store fat). 

• Contains both soluble and insoluble dietary fiber, which helps you feel full while removing toxins from the body and assisting in proper digestion. 

• High in copper, which helps with the utilization of iron and aids in the functioning and protection of the thyroid (very important for proper weight management)

1. Dark Chocolate 

• Dark chocolate contains healthy monounsaturated fatty acids, which help speed up metabolism. A study from the University of California, San Diego found that adults who ate chocolate more frequently had lower BMIs than those who didn't eat much chocolate.  

• High in flavanols, which are plant-based nutrients that not only lower inflammation but can have a positive effect on the waistline. These powerful nutrients help lower blood sugar and decrease body fat. 

• Eating dark chocolate increases serotonin and endorphin levels in the brain, which helps lower stress levels. This is crucial for a slim stomach since high cortisol (stress hormone) stores abdominal fat. 

1. Berries (blueberries, raspberries and blackberries) 

• High in fiber, which helps the body feel full longer as well as absorb fewer calories from other foods. The fiber traps food particles and shuttles them out of the system before they're fully digested. 

• High in antioxidants which among many other benefits improve blood flow. This is beneficial for defined muscles in the stomach. Improved blood flow can help muscles contract more efficiently, which leads to more profound results.

• Low sugar and low calorie food with high levels of vitamin C, potassium and powerful antioxidants. These compounds fight free radicals, which lowers inflammation. High inflammation can have the appearance of weight gain. 

1. Cucumbers

• High in flavonoid antioxidant quercetin, which reduces swelling.  

• High water content of 96%, which flushes out the body’s toxins and prevents bloating.  

• Support the digestive tract by removing accumulated toxins and waste materials from the blood and gut. 

• Natural diuretic food, which helps speed up the process of carrying out toxins and waste.

Five Wellness Tips

It seems that we are constantly moving and grinding throughout the work week. To keep it short and simple this Friday I just wanted to give you all a friendly reminder to stop and make sure that YOU, both mentally and physically, are taken care of! This week I am sharing with you 5 simple wellness tips that I look forward to throughout my day to make sure I am taking care of myself! Once reading through, I want to vocalize that it is totally okay if some of these tips do not resonate with your preferences enough for you to practice these daily. However I hope they certainly get your juices flowing so that you have some options to refer to.

Floss Twice Per Day

WHY: The International Journal of Epidemiology conducted a study on 5,611 subjects and found those who did not floss increased their risk of mortality by 30% compared to those who flossed daily. The mouth contains a number of bacteria that link to the gut. When the toxic bacteria are not cleaned out daily, plaque and inflammation start to build. This type of inflammation is a precursor to chronic diseases.

TRY: Floss as soon as you wake up and right before you go to sleep.

Enjoy Matcha Each Afternoon

WHY: Matcha tea contains three times as many antioxidants as standard green tea, because of the way it is harvested. The process of shading the matcha plant increases the chlorophyll and amino acid content.   In a study published in the American Journal of Clinical Nutrition, researchers found that regularly drinking matcha can result in an increase in your body’s rate of thermogenesis (the rate at which you burn calories) from 8-10% (without matcha) to 35-43% (with it)! The study also found the catechins in matcha reduces the damage caused by free radicals, slowing down the aging process and reducing inflammation. 

TRY: Matcha Latte

•  2 Teaspoons Matcha Powder

• 1-Cup Coconut or Almond Milk

• 2 Teaspoons Honey

• Mix together and serve hot

I enjoy this in the afternoon when I want to switch over from coffee. It’s an excellent way to keep energy up without disrupting sleep. I’ll have the latte as late as 5pm.

Breathe Deeply for 5 Minutes Daily

WHY: The Journal of Neuroscience found a change in brain chemistry when implementing breathing exercises and meditation. The findings demonstrated there is specific growth in areas of the brain responsible for attention and processing sensory input. The studies also showed that guided breathing could alter gene expression, greatly improving immune function and energy metabolism.  Additionally, taking longer exhalations illicit the relaxation response offsetting the

detrimental physiological effects caused by stress. 

TRY: Pick a specific time each day for your breathing routine, put it in your calendar as if you would an ongoing conference call or a meeting. Repeat daily at the same time as best you can. Keeping it consistent helps to ensure you will stick to it. You can simply sit and breath to music or in silence- breathing in for 3 counts, out for 5. Inhale 3, exhale 5. There are great apps for additional meditations, such as Calm and Headspace.

Move for 20 Minutes Daily

WHY: The Harvard Alumni Health Study published in the New England Journal of Medicine found the importance of keeping a consistent exercise regime.  The participants who started and kept up an exercise program had a 23% lower risk of chronic disease than those who started a program and eventually stopped.

The Department of Physiological and Brain Sciences at Boston University has proven that exercise can help treat depression, while low activity can be a major contributing factor to depression. Moderate daily exercise increases brain derived neurotropic factor  (critical protein in neural network of the brain) and serotonin (fulfillment hormone), both essential for lowering anxiety and influencing mood.

TRY: Perform 20 minutes of daily HIIT training, walk, bike, swim, yoga… any type of movement you enjoy. Just like the breathing routine, put 20 minutes of movement as an ongoing appointment in your calendar.  If you’d like a guided workout, here are a few options (https://www.youtube.com/channel/UCh0ZILWcaTpKVJjuVne3e1A/featured).

Eat Dark Chocolate

WHY: The phenolic antioxidants in cocoa stimulate changes in the pathways involving gene expression, protecting the nerves from injury and inflammation.  The US National Library of Medicine found the cocoa in dark chocolate to protect the skin from oxidative damage from UV radiation and have beneficial effects on satiety, cognitive function, and mood. A study conducted by the National Institute of Health found that eating dark chocolate two or more times per week lowered the risk of having calcified plaque in the arteries by 32%.  Cocoa also stimulates the production of serotonin, which helps improve overall mood.

TRY: Enjoy dark chocolate (70% cocoa or above) each day. I have 2-3 pieces in the afternoon when my energy is low or at night when I’m craving sugar. A few great brands- Lindt, Alter Eco, Theo

Top Tips for Deep Sleep

Unsurprisingly our new year, although filled with so much excitement, always become so busy. We have likely felt the effects of the new year’s craziness through a lack of rest. It typically shows up in our food cravings, diminished energy, lack of patience or higher stress levels. A good night’s rest not only sets us up for a successful day, but it provides the repair necessary for a number of high level actions of the body and brain.

The process during deep stages of sleep includes implementation of memories, balancing blood sugar, clearing toxins and cellular waste, lowering insulin levels, and stimulating neurogenesis (new neural connections in the brain). All these essential tasks are crucial for improved memory, sustained energy, weight management and the slowing of the aging process.

One of the most important processes during sleep is called glymphatic drainage. This process is essentially a shampoo for the brain. The glymphatic system sends a clear liquid called cerebral spinal fluid through the brain’s tissue, flushing out the toxins and clearing brain plaque. The cellular waste is transported out of the brain to the circulatory system, and eventually ends up in the liver. Here, the neurotoxins will be processed as waste and be excreted from the body. The sleep state is unique in the sense that glymphatic activity is dramatically enhanced, while its function is suppressed during wakefulness. “Imaging of glymphatic function showed that the cerebral spinal fluid cleaning in the awake state was reduced by 90%.” US National Library of Medicine.

While there are a variety of different strategies one may take to ensure that their body is fully rested, I would like to discuss today, the benefits of utilizing adaptogenic herbs. In addition to sharing the benefits of utilizing adaptogenic herbs, I will also share below my sleep tonic recipe that I like to enjoy right before bed.

Adaptogenic Herbs

Adaptogenic herbs have been utilized for thousands of years in South America and India. These types of roots and herbs from the earth help the body adapt to stress, while supporting its natural hormone balance.

One herb that can play a significant role in sleep patterns is ashwagandha. The Indian Journal of Physiological Medicine reports that participants who took ashwagandha for 60 days lowered their cortisol (stress hormone) by 30%. You can take it in the morning with coffee, as well as in the evening with tea. Since it is not a stimulant, there is no downside as to when it is consumed. The herb works throughout the day or night to support adrenals and balance blood sugar.

Another great option is reishi – a herb found in mushrooms. In addition to the positive sleep effects, reishi can help detoxify the body. A study from Food and Chemical Toxicology used the power of the reishi mushroom to reverse chemical-driven liver damage in mice.

Beat Screen Fatigue

Screens emit a mix of red, green and blue light that can affect parts of the brain responsible for attention, disrupt circadian rhythm and dysregulate blood sugar.

Several studies from The Harvard School of Public Health showed the effect of screens on dopamine production mimicking addiction. Dopamine, the “feel-good hormone,” is part of the brain’s pleasure and reward circuits. Playing video games turns on similar brain regions as those linked to cravings for drugs and gambling. Same goes for social media — every time we see a new post or get a reaction to ours, it’s like a hit of brain candy. If we produce too much dopamine in the brain, we will just need more and more of it. This hinders our serotonin production, which leaves us feeling anxious or unhappy.

An ongoing study from the National Institute of Health found pre-teens who spent seven or more hours in front of a screen had a thinning of the brain's cortex. This is the region of the brain responsible for processing information from our five senses.

Throughout the pandemic, many of us have become glued to our screens in order to keep up with our jobs, family and friends. In order to gives ourself a screen detox and ensure that we are staying present in the moment throughout this holiday season, I recommend giving these three tips a try.

Gamify

Start a competition with a friend or family member to see who has the lowest screen time each day for the course of ten days. You can check screen time on all mobile devices. This can become fun and competitive by keeping track of the total time, add it up each day and the lowest score at the end of the competition gets a prize of their choice.

You may be surprised about what you find yourself making time for instead of your phone. This winter I’ve been particularly eager to go on walks to enjoy the nice crisp air! Thankfully we have had some small heat waves so I can get away with venturing outside without a jacket sometimes. Although I am always one to enjoy bundling up during the cold as well.

Remove Notifications

While you may have to keep some notifications, most notifications that appear on your phone are unnecessary hits of dopamine to the brain – keeping the mind and body in a constant state of fight or flight.

Removing your notifications will allow yourself to focus solely on whatever is in front of you. Whether that be work, a date, time with your family or working out, having your undivided attention on one activity will give you a nice reset.

Screen Free Saturdays

Take one day on the weekend (four total for the month) to take a complete break from screens. Try to give yourself this gift. Encourage family or friends from the competition to do this with you. It’s amazing how refreshed you will feel going into the week.

The Importance of Finding Time for Self-Care as an Entrepreneur

Entrepreneurs have always had a lot on their minds, but the ubiquity of modern technology adds a layer that can be exhausting. In between strategizing inventory challenges and expansion plans, business owners are also barraged with customer emails, Slack messages, and social media notifications. It’s a quick recipe for burnout without appropriate breaks and self-care.

Below are 4 main takeaways from my FastCompany interview with Leann Livingston, the senior international marketing manager at Square, about the importance of prioritizing breaks, ways to free up time for self-care & how to recognize early signs of burnout.

Self-care is a business imperative that should be prioritized.

Time is money, so the idea of a 30-minute lunch—or even a five-minute walk outside—might sound impossible at first blush. “We’re wired to be productive,” Tobin says. “Yet I always find that being productive does not necessarily equate to the best performance.”

Through that lens it’s clear that self-care is a smart business investment. Trying to work through periods of low energy or feeling overwhelmed typically leads to tasks taking longer and subpar work. “Five minutes a day can add up to significant change in our mood or mindset,” Tobin says. “[It’s about] being okay taking that time, knowing that … it’s all going to be there, but you’ll be even more creative and productive when you get back to it.”

Livingston takes a daily half-hour lunch break away from the computer, during which she puts down her phone, goes outside, and focuses on a meal—a routine she describes as life-changing. “It never feels like you have time to take out of your day,” she says. “But you will always be better off for it. [Even] if you just sit outside for 30 minutes, it will help you get through the rest of your day much more efficiently, versus kind of just dragging through the rest of it.”

As for the notion that self-care is selfish, the pair wholeheartedly disagree. “You are doing what you need to actually be your best version of yourself,” Livingston says, “and that helps support others and those around you.”

Know Thyself: Recognize your individual signs of burnout- and what makes you feel energized.

By the time you’ve hit total burnout, it’s probably been building for a while, Livingston and Tobin agreed. But since everyone has different businesses—and lifestyles—individual signs of stress will vary. For some it might be keyed-up anxiety and finding themselves snapping at family members; others may feel sapped, like it’s hard to get out of bed in the morning.

“For me personally—and … a lot of our small business owners as well—it’s [about maintaining] energy levels. The things I really like doing no longer seem enjoyable,” Livingston says. “You’re no longer energized by the thrill of having your own business. Or things that you used to enjoy start bugging you in a way they wouldn’t normally. That’s when the warning [lights] start to go [on] for me: You might need to take some time out.”

What one does with that time out also ties back to energy. One business leader’s idea of a reenergizing day off may be a massage followed by a night out with friends. By contrast, an entrepreneur who has young children may prefer a quiet reading night. It’s about what leaves you, personally, with more energy to tackle the day.

Delegation & automation are your friends.

For Tobin, delegating tasks to staff is crucial for her—even though many owners may find it hard to let go. “We can only do so many high-level…tasks versus low-level work,” she says. “I [like] outlining those two categories and then breaking them up within our team.… Having that organization, and then knowing that we don’t have to do both categories all the time, has been really helpful.”

Livingston notes the importance of automating routine tasks. Square, for example, offers tools that can automate sending marketing emails and basic communications with customers, as well as other software that assists with inventory, team management, payroll processing, operations, and more. Technology, Livingston says, can “help free up your time, help you prioritize those tasks that need to be [not just done], but done well.”

Incorporate small strategies for quick boosts.

As Tobin puts it, “It’s really nice to be able to go to yoga class for an hour” at lunch, but many business owners could never do that. But a minute here and there adds up. She recommends walking around for one minute every hour, for example. And when she’s overwhelmed, she uses a jade roller that she stores in the fridge, running the cool stone over her face for a “physical stimulus [that] can really snap you out of it.” As for Livingston, she has adopted a daily 30-minute screen-free lunch before diving into the afternoon’s tasks.

Celebrating Safe

As the sun sets each night, the spooky spirit of Halloween continues to build with each hour that passes. Finally it is the weekend! Many people may be anticipating their fun evening plans such as a party or bar crawl. Events like these bring with them so much excitement for everyone.

Despite the immense fun that comes along with party plans, I find it pertinent to remind you to always take precautionary steps to celebrate safely! Party scenes can easily get out of hand and at times become dangerous if boundaries are crossed or ignored. To help you enjoy your Halloween weekend in a safe and smooth manner, I have decided to share my best advice for celebrating responsibly. 

Hydrate

Ensuring that your body is adequately hydrated is crucial for so many reasons. The body’s hydration levels help regulate your body temperature, prevent illness, keep your organs functioning properly and more. While out celebrating with friends at a party scene, it is likely that there will be alcohol present, and if you are 21 you may choose to indulge in this. To avoid the painful and often dreaded consequences of a hangover, please make sure that you are drinking, before, during and after your night out.

Have a Buddy System

Keeping tabs on your friends is always a good idea to have at a party. Sometimes a busy night can pull you apart from the original group you came in with and that is totally okay. However, should anything go wrong, it is important that you are able to be there for your friends and loved ones in trouble, or be able to have someone you trust by your side if you are the one who needs help. Whenever my friends and I go out together, we always share our location with each other, make sure to check up on everyone throughout the night & pair off in pairs of two to keep a special eye out for each other.

Energize Your Body

Eat an energizing meal and give yourself plenty of time to fully digest. Fueling your body with plenty of carbs will provide you with the right energy to enjoy the night. Additionally, eating a full meal will help your body digest and process any alcohol that you drink. Similar to the benefits of hydrating your body before a night out, fueling your body with a solid meal will help you avoid a bad hangover as well.

Know Your Limit

When taking part in a party scene, it is important to remember any limits that you have. Despite all the preparation of drinking plenty of water and eating an energizing meal, most people have a certain limit or tolerance for the amount of alcohol they are able to digest properly. It is crucial to be aware of what your alcohol limit is so that you may have a fun time out and avoid any possible dangerous consequences.

Putting these tips into action are very straightforward and easy steps that you can take to have the best night out celebrating, while also staying safe. So please do take my advice and have a happy Halloween!