7 -Steps to Spring Clean your Mind, Body & Environment - Part One
During this time of quarantine and self-isolation, we can begin to feel out of balance and a little out of control and end up letting the worry and fear consume us.
I say…. Let’s get going…before we know it, it will all be over, and we will be saying …. 'I wish I had the time to….' Again…
Now is the perfect time for that Spring Clean and in Part One the focus is on Ourselves
Step One - EXERCISE
Find what you love and get moving. This is an essential first step, let’s raise our energies and vibrations.
Exercise not only improves mood and boosts energy, but it can also kick-start the natural detox process as it flushes out the lungs, and cleanses the skin as we work up a sweat. It also increases blood flow, promoting better circulation pumping white blood cells through the body, in turn, helping organs cleanse themselves effectively.
Thankfully we do not need a gym to keep fit if you have an internet connection, you are good to go and if not, make it up
as you go along.
Whatever you decide, get moving for at least 30mins a day.
There is so much great free content out there such as @thebodycoach and @fitnessblender, but two of my favourite paid for programs are Body By Simone and Beachbody on Demand – what they deliver is incredible and will leave you inspired and as fit as a butchers dog.
For the next 100 days, I am committed to Morning Meltdown 100 with Beachbody – join me, it will be fun.
Ok, so that is the exercise sorted, next up…
Step two - MEDITATION
“Meditation is hanging out with your soul.”
Life is generally so busy, we listen to others, their opinions, their wants, and their needs, and we forget to listen to ourselves.
In addition, Corona Virus has all of our senses on high alert.
Now is the perfect opportunity to begin listening to ourselves again, and meditation allows us to do this.
Whether it is 5mins or an hour, whether it is in the morning or before sleep, or when you find a gap in your day. Take the opportunity to reconnect with you.
I love book-ending my day, 20 mins in the morning before the day begins and 20 mins before I relax for the evening. It is a great way to check-in with yourself and allows you to re-align.
Oprah & Deepak Chopra have guided 21-day beautiful meditation experiences
FMTV & GAIA also have
an incredible selection along with some inspiring documentaries, films, and Series.
Give yourself the gift of time to meditate you will be eternally grateful that you did
“Between the in-breath and the out-breath lies the possibility of the future” Reshad Feild
Enjoy, find the balance, and the calm.
You are now ready for...
Step Three - SLEEP
We generally give little thought to sleep and its importance, take time to do a little learning of the power of sleep.
Dr. Matthew Walker wrote a great book called Why We Sleep – it is a must-read.
In Dr. Walker's book - the following is laid out as an advert, it reads…
Scientists have discovered a revolutionary new treatment that makes you live longer. It enhances your memory and makes you’re more creative. It makes you look more attractive. It keeps you slim and lowers food cravings. It protects you from cancer and dementia. It wards off colds and the flu. It lowers your risk of heart attacks and stroke, not to mention diabetes. You’ll even feel happier, less depressed, and less anxious. Are you interested?
The advert isn’t describing a new wonder drug but the proven benefits of a full night’s sleep.
I am a massive advocate of ‘The Power Down Hour,’ preparing yourself for sleep, the time where your body can rest and repair.
Don’t think of sleep as something that happens at the end of the day, begin to understand its importance, and you will see not only see but feel the benefits in everyday living.
Here are the Ten Tips for Healthy Sleep
Stick to a sleep schedule – our body works to the Circadian rhythm, physical, mental, and behavioural changes that follow a daily cycle. They respond primarily to light and darkness
At 9pm begin to power down
Turn off electronics - the blue light tricks the brain into thinking it is daylight
Show yourself some love, relaxing bath, stretch, yoga
Show your partner some love (that works wonders)
Don't let the pesky night sweats ruin your sweet dreams.. make sure your bath or shower is not too warm, before jumping into bed run your wrists under lukewarm water - let the fresh air in
Ditch the alcohol and no coffee after 3pm
A few sprays of magnesium oil will aid joint pain and help sleep
Breathe - a gentle meditation or sleep story... I recommend @calm Matthew McConaughy's sleep story - that voice. The sweet dreams will follow
Lastly, don't forget your mattress, the place where you will spend 7 - 9 hours - choose wisely.
“True silence is the rest of the mind, and is to the spirit what sleep is to the body, nourishment, and refreshment.” ~ William Penn
You have now created good energy through exercise, regained balance and calm through meditation and enabled your body to rest and repair with a good nights sleep
Let’s look at …
Step Four - FOOD
"Let food be thy medicine, thy medicine shall be thy food." Hippocrates
Spring is a great time to rethink eating habits, swapping the old eating habits for healthy, mindful ones.
Firstly, begin with a 4-day food diary, you can use notes on your phone or a good old fashioned pen and paper, whatever works best for you.
Breakfast, Lunch Dinner and Everything in-between:-
Note the TIME: FOOD: DRINK: and how you felt after, Happy, Sad, Full, Tired, Energised, etc
This will give you an idea of what foods work for you.
Then, begin the clean.
Start reducing the following, Alcohol, Added Sugars, Salt & Processed Foods
(remember if you can’t say the ingredient it is highly likely not to be natural therefore probably not healthy for you)
Then begin increasing the followi
ng: Fruits & Vegetables, Whole Grains, Healthy Fats
Next, Plan your meals; when you plan y
our meals, you are less likely to make unhealthy choices.
Make sure that your plate, is balanced, Carbs, Protein, and Healthy Fats, the more colourful, the better, (if it is all one colour it is not going to be balanced)
Eat mindfully - set a timer for 20mins, savour every mouthful, visualise how this is nourishing your body, and chew (more than 3 times per bite) and finish when you are full.
Keep Hydrated and enjoy
During this time, it would be so easy to slip into unhealthy habits,
and our supermarkets may be light on stocks at the moment, but fresh fruit and vegetables, along with whole grains and legumes, are the way to. Don't forget frozen vegetables are good too.
Prevention is better than a cure - lets nourish and fuel
NEXT WEEK: Part Two - Spring Clean your Environment