Opportunity in Crisis: My 15 Day Commitment to You
I believe there is a massive opportunity to re-evaluate how we’re living day to day, to redefine what really matters and to reflect on if you’re living in line with what you value most.
This is an opportunity to figure out “how do I want to come out of this”?
As someone who:
Steps into strength?
Steps into faith?
Steps into a way of living that promotes your own good health?
Steps into being an example to your kids about emotional resiliency?
Steps into a better version of you who lives in better balance with the demands of work that you enjoy and the desire to have downtime, fun and quality time with family and friends?
Times of crisis and fear that comes along with it invites change for the better.
Crisis opens the door to personal evolution.
Day 1: No Equipment Home Workout
March 20, 2020
Home Workout: No Equipment Needed
2 min; 6 exercises ; 20 sec per exercise
(roughly 12-16 reps each)
Repeat as many times as you can based on your current fitness level. Modify each exercise as needed indicated below. The modified exercise is listed first. The "or" indicates an amped up version.
1. Squat or Squat Jump
2. Plank or Plank Crossover plan1k
3. Alternating Lunge or Scissor Lunge
4. Counter Top Plyo Push Up or Full Push Up
5. Chair Burpee or Full Burpee
6. Chair Dip (legs bent) or Chair Dip (legs straight)
7. Rest 1-2 min repeat based on your fitness level
Crank some tunes and enjoy!
Day 2: Easy, Pee-zy! Health, Hydration & You
March 21, 2020
How Much Water to Drink:
A good rule of thumb to follow is to drink half of your bodyweight in fluid ounces.
For example, if your body weight is 150 pounds / 68 kilograms, then you need to drink approximately 75 ounces / 2.2 liters of water per day;
Gradually increase the amount you drink. Your bladder will adjust in a few days so you’re not constantly going!
Benefits of Drinking Water
It helps to balance blood sugar throughout the day by decreasing cravings and increasing energy.
It helps to maintain your body’s fluid balance.
Flushes out toxins so it supports kidneys
Helps lubricate joints & prevent muscle cramps
Regulates body temp & metabolism
Slow signs of aging
Day 3: Vulnerability to Fear & An Opportunity to Connect
March 22, 2020
I've learned a lot in the last 10 months about the physical and psychological effects of fear. Without a doubt, the most significant thing I've learned is that it's a very personal calling for something to be different, for something to change. Fear holds great potential for change..change for the better. it can hold the fresh possibility of deeper connection with yourself and the ones you love.
We can still feel strongly connected while isolated or quarantined. Fear is tough enough. But being alone and being scared is a whole other level of fear. Take connection to another level if you can. Check out how.
Day 4: Zzzz's...Gotta have 'em...Priceless!
March 23, 2020
I know that feeling of dread you can have while watching night morph into day knowing full well that you haven’t fallen asleep yet. I experienced it night after night not too long ago. Lack of sleep turned into a full blown health crisis for me in 2018. Looking back, I’m actually grateful for it because it led to a major shift in priorities around self care.
So, here are a few tips for getting a solid night’s sleep starting with creating a Power down hour. A power down hour is just that...a period of time to power down and relax, to prepare physically and psychologically for a good night’s sleep but if an hour sounds like a lot, it is for me, even 20-30 minutes can make a difference. So, here's what you can do!
Day 5: Two Minutes to a Sunny Reboot... Two Minutes!
March 24, 2020
Got just 2 min? Just like your phone gets juiced up from your charger, you can get a recharge from the sun in as little as 2 minutes. The natural light of the sun actually helps the brain function better! Here’s what to do.
Face the sun. Close your eyes and soak in the sun’s rays through your eyelids. Enjoy the“view” of intense orange hues under your eyelids. The light from the sun triggers your brain to make vitamin D and to release chemicals and hormones like melatonin that are vital to healthy sleep, mood, and aging.
Day 6: Laughter as Medicine
March 25, 2020
It’s a gray day here in NY today and that can sometimes dampen mood and make it extra tough to deal with stress and anxiety. However, it’s true what they say about laughter and humor being the best medicine.
Laughter has been shown to strengthen the immune system, boost mood, diminish pain and protect you from the damaging effects of stress by releasing endorphins, the body’s natural feel good chemicals.
A couple of yucks, a few giggles or a full blown, tear inducing belly laugh does your body good!
Day 7: Breathing through Uncertainty...in 5-5-7!
March 26, 2020
It's so easy to get caught up in the pace, the worry and the burden of stress that life can throw our way. While we can't often control what goes on, we can control how we react. You can turn on a relaxation response anytime you want with this simple breathing technique! Breathing is one of many tools we can use to interrupt the stress response induced by fear and anxiety. It's as easy as 5-5-7!
Day 8: Working from home? You need quick and easy when it comes to food!
March 27, 2020
Banana & Peanut Butter Smoothie
What You Need:
Frozen Sliced Bananas (big handful)
Peanut Butter (or other favorite nut butter) (big hunk on a spoon)
Frozen Kale (big handful)
Yogurt (a cup)
Flaxseed (a teaspoon)
Milk (or other milk substitute) Depends
Throw it all together and blend. Voila!
Day 9: Nourishment Beyond Food
March 28, 2020
Food for Thought: What does it mean to nourish the mind? The mind can be a source of positivity or negativity, a source of calm or panic, and a source of happiness or misery. It's really important to acknowledge that we can create opportunities for our minds to destress and to declutter by making choices to slow down and to let go of what is no longer working in our lives. When we do, we blow the door open to the experience of happiness, fulfillment, a sense of purpose, and feeling of aliveness. We can actually create a shift in mindset and attract more of what we want in our lives by making choices that nourish our minds. Check out 5 ways to nourish your mind and that will have your body feeling great too!
Day 10. Finding Inspiration at the Movies
March 29, 2020
If there’s an upside to being shut in, not only because of the CV virus but also because it’s a raw and rainy Sunday here in NY, it could be the time it affords to binge watch movies that focus on hope, on inspiration, and the value of having faith in tough times.
I came across a couple of articles that listed a few movie recommendations with these themes and have attached them here. Snuggle up on the couch and enjoy!
Day 11: Bringing Out Your Inner Yogi...
March 30, 2020
I've been doing yoga for a little over a year now. And what do you know? It's true what they say! Yoga is a gateway to inner peace and relaxation. It's been my experience that when I practice yoga, any worries and distractions kind of just melt away. And that's the point. Yoga is about turning inward to access peace. It's about getting in touch with your authentic self, the self without all the hang ups. And watch out because when your authentic self shows up, (s)he steps forward into the outside world with an inner strength and confidence that says you can do anything!
Day 12: Nutrition Spotlight: Quick, Easy, Nutritious & Delicious...Done!
March 31, 2020
Check out this Kale, Avocado, Grapefruit Salad...Yum!! Press the easy button:
2 big handfuls ready to eat, pre-washed kale or spinach
1/2 grapefruit (chunked)
1/2 avocado (sliced)
5 Grape tomatoes (halved)
Dressing: Your favorite or balsamic vinegar/olive oil
Croutons to top off!
Day 13: Gimme a Break...& Reboot!
April 1, 2020
It's so easy to take a pass on taking a break especially when working from home. You may feel like you have less time to get more done! I get it! I struggle with this one too. But working non-stop can easily put your body into a stress response and you may not even feel stressed! When consistently engaged in a stress response, our bodies produce a hormone called cortisol. Cortisol, when in overdrive, suppresses the immune system and inhibits fat burning in your body. So if you're worried about getting sick (who isn't?) or struggling to lose weight, taking breaks can be one tool in a deep bag of tricks to keep your immune system humming along and your weight in check!
Day 14: When Your Cardio Workouts are Takin’ a Hit
April 2, 2020
Hey...You got options! But if the idea of turning your kitchen floor into a treadmill isn't appealing, you can always do my 20 second sizzlers! No equipment needed.
Group 1. Pitter patter, side to side hops, jumprope (20 sec each)
Group 2. Shuffle, mountain climber, braiding (20 sec each)
Group 3. Half skip right, half skip left, baby jump squat (20 sec each)
Rest in between each group for 1 min (more or less depending on your fitness level)
Day 15: An Evolutionary Opportunity!
April 3, 2020
Prior to 2019, I felt like I was in my own crisis with the way I was living or not living I should say. I was speeding through my days, consumed with work, having very little left over for what was most important in my life, that being, my family. I was allowing my health to suffer both physically and emotionally as I was in a constant state of stress which left no room for fun or relaxation. My crisis became my invitation to slow down, to take stock of what matters and then do something about it. I realized I didn’t have to free-fall helplessly into fear. Fear that had me feeling trapped thinking, "I'm stuck. This is just the way it is." I recognized that fear was the invitation to change….to turn the page and to start writing a new script.