Emotional Health, It’s time! A Must To Achieve Progress 

By Quincy Martel, MA, Life Coach

Emotional health, much like physical health and wellness requires work, discipline, and practice.  Just imagine if someone didn’t take care of their personal grooming such as brushing hair or teeth and not showering…we’d be quick to take notice at an unkempt appearance.   We may even confront the person, and or attempt to help them.  We recognize whether an individual takes care of their body, by looking at their shape and size. The physical is something that is outward and can be visually or apparent to the other senses. On the other hand, emotional health is not visible even though it may become apparent over time.  Emotional health is often times neglected and many don’t pay attention to it.  In order to have a better quality of life, mind and body, it’s important to work on emotional health in conjunction with physical health.  Here are some tools to help work out the limbic system and develop and improve the emotional wellness.

It’ important to protect and develop emotional and self-care by working on self- esteem.  Words have power and negative words may be weapons.  Self-esteem is affected by how we value and talk to ourselves  (internal dialogue) and people whom we surround ourselves…there’s and old saying misery love’s company.  In the emotional world negativity attracts and feeds off negativity.  It’s important to curb and catch self-criticism and negative self-talk.

The internal thought process and dialogue greatly affects the limbic system in the brain.  Beliefs are based in thoughts.  It’s important to choose those thoughts wisely and keep them in check.  Negative self- thoughts beget negative self -beliefs that may affect self-esteem and self worth.  Practice positive self-talk, affirmations, and surrounding yourself with positive supportive people. Just say “No.”  Most people who are emotionally taxed do not know how to enforce boundaries within relationships.  It’s ok to say “no” and enforce healthy boundaries with family, friends or coworkers.  It may take practice, but setting healthy boundaries will reduce stress, and resentment. Journal.  Active writing goal setting and journaling has emotional therapeutic value.  Thoughts become reality when pen meets paper.

Find peace.  Peace takes work…seems odd but true.  Peace takes an emotional discipline that will help the individual detoxify from failure, resentment, rejection, hurt, pain.  Letting go of emotional turmoil takes work, but hanging onto it is much harder and usually negatively impacts the individual’s behaviors and physical well-being. Letting go and finding peace is a discipline requires and individual to look at variables the may be able to control, and wisdom to discern the variables they cannot control.  Attempting to control things we cannot control like being stuck in traffic threatens the emotional health of an individual…stress.

Stretch more stress less.  Stress unless there is a bear in the woods…does the body harm.  Keep your emotional heath in check by staving off stress by meditation, yoga, breath work and prayer life. 

Find meaning and purpose in life.  Emotional health and wellness is tied into purpose and meaning.  A great man once told me the best way to help yourself is to help another.

There is no time like the now to take care of yourself by taking care of your emotional health.

Join the Class with Mayra Peñalosa in a Long Yoga session

Emotional Health

Join the Talk with Eric Viskovicz on Internal Dialogue

Internal Dialogue - Emotional Health

Unlocking secret of weight loss - Live in fitness

You don’t understand: you do Crossfit every other day, go to the gym for a few rounds of weight lifting, play a mean badminton over the weekend and hike for hours, but you still aren’t shedding the pounds.

How could that be? Well, you may want to consider these five likely reasons:

Your Weight Fluctuates

Are you sticking to your diet no matter how juicy that crispy, golden French fry looks? Yes. Have you been loyal to fiber and nearly nothing else? Definitely! Then why aren’t you seeing the results of your self-discipline?

The answer may be simple, really. Body weight can vary by up to five pounds at any given time, so the amount you lose may be temporarily masked. Weighing yourself weekly or even monthly will give you a better overall picture of true weight loss.
Your Water Intake isn’t Enough

Personal trainers are quick to mention that when beginning any diet program or exercise routine, there needs to be an increase in your water intake. Water is a handy appetite suppressant. The more of it we take in, the less hungry we get.

But inadequate water intake has a number of ill effects on the body. It can take a toll on the liver. When we’re dehydrated, our kidneys don’t work as well as they should, so the liver tends to take up the slack by working double time. The result is that fat in the body gets stored instead of being burned.
Another ill effect of inadequate hydration is constipation. If constipation becomes an issue while dieting, be sure to keep fiber intake around 25 grams per day and beef up the water intake.

How much water intake is just about right then? The standard guideline is to drink about one-half your body weight in ounces every day, especially if you’re exercising. If you consume more than 25 grams of fiber in any given day, adding another eight to 16 ounces of water a day is necessary. Keep an ongoing tally tacked on your computer screen or refrigerator door as a reminder.
You Say No to Protein

Another way to lose weight effectively is to increase protein intake. The body uses up more energy to metabolize protein than to metabolize carbs or fat, so a high-protein diet helps burn calories more quickly. But if you’re keeping your diet low in protein or protein-free, then your body could be missing out on one of the ways you could burn more calories with less effort.
Depending on your weight, a goal of eating 40 to 80 grams of protein daily is a good ballpark figure.

Your Stress May be Off the Charts

Stress induces the fight or flight response which, unfortunately, is an appetite stimulant – including an increase in desire specifically for carbohydrates.
Fortunately, exercise is a handy stress reliever. That, along with balanced meals, helps kick the stress out of your body.

You’re a Slave to Your Desk

Do you spend a big part of your day sitting down? Research shows that sitting tends to stop the production of the enzyme lipase, which helps the body break down fats.

Simply walking around for at least a few minutes in between tasks, however, helps the body burn 59 calories, so it’s definitely worth taking the time to move about as often as you can get away from your desk.

Try using a timer to remind yourself to get up and walk it out every few hours. Briefly visit with your co-workers or go for a walk around the building. It will not only help keep the calories down, but it’ll keep your stress levels down too: a double win.
These five habits alone can do wonders to boost your diet program. Journaling your water and nutrient intake as well as your activity level will help you become more aware of the way you are progressing. Taking weight off and keeping it off is definitely doable!

Live In Fitness – Getting the Weight Off NOW


Muscle Soreness – Fitness Retreat

The first time you try anything, doesn’t matter if you run, do Crossfit, bike, or engage in any form of sports or martial arts, do you find yourself waking up the next day, unable to move, every muscle aching and sore? That every time you finish a new routine or sweat through a new set of exercises, you end up getting out of bed the next morning, your normally spry, lively and agile  self out of sight?

Here are 5 top things you need to know about muscle soreness Fitness Retreat help you cope and deal with it better:

It’s gradual and shouldn’t last beyond 3 days.

 DOMS or Delayed Onset Muscle Soreness often appears 6 to 8 hours after the activity and lasts for at least 24 to 72 hours. It doesn’t happen while you’re doing the activity. So your muscle soreness should basically go away after three days. If you get into the same activity and find yourself still unable to do it, it could mean you overdid it. Try taking it easy for the next few days until you get your old nimbleness back.

It’s good.

Say you train your body for long-distance running. The pain and soreness happens as your muscles try to adjust and perform according to the demands of the exercise. In this way, introducing a small dose of muscle trauma often encourages muscle growth. So the next time your muscles feel achy, know that it’s your body’s way of getting stronger. You could also try going for a massage to get your muscles unknotted. It’ll help you feel better in no time. 

It’s not an injury.

When you pull a muscle or fracture a knee, you’ll know it as soon as it happens. There’s no gradual post-exercise time frame for it. Plus, the sort of acute, debilitating pain that usually comes with an injury is far from the achy discomfort associated with muscle soreness. So make sure you don’t confuse one with the other.     

It’ll feel less sore the longer you go.

That’s often true. The longer you train your body, the better your muscle memory gets. And that allows you to endure longer, harder sets of exercises. However, your genes are still a factor in your strength, endurance and fitness. So if your body is genetically highly responsive to pain or soreness, you could experience DOMS worse than those with low sensitivity to pain and soreness, even when you’re both doing the same exercise. Don’t blindly push yourself through the pain, thinking you need to reach the same level of performance others do. That sport or activity could be the wrong fit for your body build or genes. Find out if those play a factor before you end up doing more harm than good with the wrong exercise.

It should be evenly distributed.

If you’re feeling sore all over, that’s actually better than feeling sore in just your knees or elbows. If the soreness is concentrated in one area, it could mean you’re doing the exercise all wrong, putting undue stress on your joins or muscles. One way to fix this is to make sure your form is correct when you do the exercise.

Keep these 5 things in mind whenever you find yourself dealing with muscle soreness. And the minute you feel something’s off, don’t take unnecessary chances with your health. Have yourself immediately checked out by a doctor.

Live In Fitness