In our 3rd cycle, we covered healthy responses to hunger, that little bits of physical activity count & add up, and the power of nature in our abilities to recharge. Here’s how it might look:
1. In the morning when you first wake up, drink a glass of water, maybe with a lemon. Or drink some tea. Or some coffee with a sprinkle of cinnamon. Spend some time walking (it can be a leisurely pace or as fast as speed walking), doing some enjoyable exercise (including the obvious like lifting weights, interval training, treadmill, biking, elliptical, nordic track, but free form dancing also counts!) or some other physical movements of the body (tai chi, yoga, pilates, Nia technique, Callanetics, etc.). If you wake up before others in your home, this is your GIFT time. It’s ALL yours, to spend how you want. I cherish this GIFT time in my life. I can choose EXACTLY how to spend it.
If you have beautiful nature nearby, you can take your activity outdoors, as is commonly done with Tai Chi, an ancient Chinese practice of coordinated physical movements that used to be a martial art for self defense. Moving your body outside in nature is a VERY nice way to start your day. Have another glass of water/tea/unsweetened coffee when you move onto the rest of your day. After your physical activity, have a breakfast with protein for better function later in the day. In nicer weather, have breakfast outdoors- what a dream!
Once this routine becomes your regular routine, you will find that this is a FANTASTIC way to start your day. It’s great to start out your day as your own perfect person, fully recharged and ready to face the day!
2. At work, when you would normally take a break to walk to the coffee machine/break room/vending machine/bathroom, grab a cup of water/tea/coffee and stand or walk a bit extra. Take a step outside if you can, or look out the window. At least move your body: This can be stretching your arms up high, arching your back (especially if you sit hunched over a desk or computer), or bending forward at the waist to stretch out your lower back. You might pull out your travel yoga mat and do a floor stretch or two, maybe downward dog and plank pose? A sun salutation? You may take a walk by the potted plants or a window and shake out your legs, roll your shoulders. Bottom line, make an effort to hydrate and move and expose yourself to nature. If you are hungry, go for the protein snack you have as back up.
3. In many countries, people take extra “rest” time at lunch, commonly known as a siesta. In the US, we don’t traditionally incorporate that into our day, but we do commonly take a break for lunch. At lunchtime, get as close to the outdoors as possible so that you can see the weather, you can see something naturally green or view the sky or a natural body of water. Spend at least a few minutes just seeing what’s “out there.” If possible, stand or walk in places you find peaceful or that allow you some exposure to nature. It can be surprising how enchanting this habit can be. To complete the picture, take a bottle of water with you on the lunch time walk outdoors. If you eat lunch AFTER your walk, you will be much more alert later in the day and you may find you make better food & drink choices. Choose water/tea/coffee, protein, and some non-starchy veggies for lunch & you are good to go.
4. In the evening, stay away from caffeinated beverages like tea and coffee. Drink water. Taking some time in the presence of nature, stop to connect with other people and give them your full attention. Taking an evening stroll with friends or significant other is a great way to do this. Having a meal with someone(s) you care about is also beneficial to your health. Think about, talk about, journal about the events of your day. Process your day…better with someone, but OK with nature. Think about what you learned that day and consider 3 things you are grateful for or appreciate. In this way, you will be refreshed and able to be recharged for tomorrow.
5. When you find you have greater time, unplug from the electronics and spend some time reading, writing, drawing, moving, singing, or communing with others- ideally in person. Sip some water or tea or coffee. Move around, walk a bit. This is the equivalent of “hanging out on the piazza” and recharging your soul. The more regularly this becomes a part of your life, the more relaxed and comfortable the rest of your life will become- the ripple effect.
Please send me your ways of bringing it all together.