Also we are having a SALE. (It’s at the bottom. Cuz I’m sneaky like that.)
Many people (especially women) are making health changes and working towards integrating new health behaviors at this time of year.
I think this is wonderful. Anytime we can gain extra motivation -whether it be from a holiday or life change or insight – we should grab it and ride it as far as we can.
There are four places you can have a big impact with small changes. These are, in fact, the Four Pillars of holistic health, in my experience.
Nourishment is about finding the food plan that is right for you.
In all my years of working with women, I can confidently say: there is no one food plan or magic bullet that will make your ‘diet’ work or the pounds melt away. Your body is unique – it has different levels of hormones, electrolytes, stress, amino acids, etc. – and that means what your body needs to function well is slightly different than anyone else. You have to find the right mix specifically for you.
If you want somewhere to start, I make one simple suggestion: more vegetables on your plate at every meal.
Movement is about finding ways to move your muscles and bones so that they gain strength and flexibility. This is the second most important thing on the list because it has so many impacts in the other areas of life. Walking – the most simple and easy exercise there is – helps improve physical, mental, emotional, and even spiritual functioning. Awesome!
I believe it’s important to do exercise that also raises our heart rate (traditionally known as ‘cardio’ but this can also be done with weight exercises) because it strengthens the heart and blood vessels. Strengthening the heart and circulatory system has huge, lasting impacts just about everywhere in the body.
We are made to move and adding just 10 minutes of movement 3x per week can make a big difference.
Despite its location on the list, sleep is actually the most important thing you can do to improve your health. Really.
And it is one of the first things I focus on with clients because adequate sleep sets the stage for everything else – nourishment, movement, and connection – to go well.
When I was training for my Masters in Social Work, I had to learn about diagnosing mental health conditions. And one of the things we do in diagnosing is weed out other conditions that might be causing the mental health problem. On almost every list of symptoms is the question: is this person getting enough sleep?
You know what that told me? That inadequate sleep either creates or mimics some mental health problems. That’s how important it is!
If you want to improve your sleep, try this: set an alarm to go to sleep. Put it far enough away that you have to get up and go turn it off. Once you’re up, you can start your sleepy time routine.
We all need some time alone and some time with others. More outgoing folks need more ‘people’ time; more introverted folks need less of it. But we all need it.
For women, I think time with other women, especially where we can communicate honestly, is vital. We need sisters to vent to, to share our stories, to listen to others troubles, and to be with our own selves (apart from family, work, and other obligations).
Community and communication are well known to improve all aspects of holistic health: body, mind, and spirit.
If you need more community, start here: take ten minutes and call or email someone you miss. Chances are, they miss you, too.
If you are working on new goals this year, I wish you well! Feeling well in body, mind, and spirit is part of finding satisfaction at mid-life.
And to help with that, I’m having a sale.
From now until January 21st I am offering up to 3 hours of coaching at $99.00/ hour- which is almost 50% off. If you’re interested, find the details by clicking here.