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Kymberly Williams-Evans, MA
Incorporate the following 3 “activities” into your life to enter 2015 with less — less weight, less stress, less mental clutter. Each supports and interacts with the others.
Use meditation to better understand your relationship to food, exercise, and stress. For example, meditation can assist weight loss efforts by reducing emotional eating, binge eating — basically any kind of eating that is not mindful. Meditators generally have higher consciousness of their thoughts and actions. They therefore make better decisions regarding health choices.
Guided Meditation Apps
If you are eager to get started with meditation, try the free meditation apps listed in our post: Meditation, Menopause, and Memory.
2. Sleep Sufficiently
Several studies link lack of enough sleep with obesity. For one, if you are getting only 5 or 6 hours of sleep each night, instead of the recommended 7 to 9 you are awake more hours slugging down extra snicky snacks.
For another, sleep deprived brains tend to make poor decisions. “Yes, I neeeed that high calorie, sugary late night treat. I deserve it. The calories disappear after midnight just like Cinderella’s coach and horses.” Uh huh. Let me also ask — do you feel like working out when you are tired?
Too little sleep also affects the hormones that regulate appetite and fat storage. The little gremlin, ghrelin whispers a naughty message more to the sleep deprived — “you are hungry. Eat, my pretty, eat.” Simultaneously, leptin the lambkin that usually cues you to back away from the fork, goes to sleep on the undernapped.
Still awake? Then read our post on how insufficient sleep causes weight gain.
3. Breathe “Actively and Energetically”
Breathe Your Way to Less: Less Food, Less Weight, Less Stress
Active breathing simply means paying attention to your in- and exhalations. No judgment, no expectations. Just be aware of your breaths. Energetic breathing is short and fast. Inhalations are forceful and through the nose. Expand your belly as you inhale. Exhale with equal force, contracting your belly.
Use energetic breaths as a natural, zero calorie picker upper instead of food, caffeine, or other quick fixes to gain energy. Breathing energetically stimulates your central nervous system the way exercise does — first by elevating, then calming you.
With both kinds of breaths, you are building self-awareness and interrupting unconscious patterns that may not be serving you. Become a better breather by inhaling the info in our post, Breathe Life Into Yourself.
True — meditating, sleeping more, and breathing with intent alone will not directly cause calories to burn faster than holiday buns baked too long and hot. However, combined with everything else you are doing to keep weight at bay, these 3 tools can be part of your powerful arsenal as you wrap up the holiday season, the year .. and maybe a few gifts too.
Give a gift to yourself. Join us at the Tenaya Wellness Spa Retreat coming up faster than energetic breaths. Jan 16-19 in Yosemite. Click to see the sessions, treatments, meals, and more that you will get as their guest. BONUS – we’ll meet each other as we are presenting workouts and wellness sessions. Wonder whether you are doing common exercises correctly … or um, well, stoopidly? Eager to take a cutting edge ABC: Abs, Butt, Core workout? You get it all at the Tenaya wellness weekend.
Kymberly Williams-Evans, MA
Maybe leaping and frolicking are not on your “to do, ta dum!” list, However, do pay attention to your breath, as you will reap a ton of benefits from “active breathing.” Soooo easy, we baby boomers can do it in our sleep. Oh, and you will sleep better too, once you breathe more actively. (A biggie for those “enjoying” menopause!)
Active breathing simply means paying attention to your in- and exhalations. Notice your breathing patterns when you are sitting still, focusing on an activity, or moving rhythmically. (An example of moving rhythmically is syncing your breath with every 4th or so leg stride when walking. Inhale, walk walk walk walk; Exhale walk walk walk walk. Call this a “breathwalk”). The attention alone to your breath will elicit the relaxation response. Think of this attention as “meditation lite” — and you have to spell it that way to really get the lite effect.
While I totally value and accept the benefits of meditation, the reality is that less than 10% of US adults meditate. But I am pretty sure that 100% of us breathe. Hmm, I need to fact check my sources on this stat. What with the zombie apocalypse and all, one can never be too sure.
Let’s do a quick flow chart: breathing actively induces the relaxation response. Becoming calmer minimizes inflammation that is stress-induced. So QUIT STRESSING OUT, I TELL YOU!! Reducing inflammation decreases your odds of cardiovascular disease and improves your health overall. Lowering stress levels helps trigger your immune cell genes. Did you just sigh with relief or gasp with excitement? Way to breathe!
Another benefit: Active breathing may aid you almost as much as meditation when it comes to reducing depression and pain. If you saw my post on the high incidence of chronic pain and trends in the fitness world, you’ll know that pain reduction is on a lot of people’s minds… and bodies. If you did not see this post, click the link and get on over there! Worth it, I tell you!
So breathe for your betterment. Free, convenient, portable, available in shallow, middling, and deep sizes. And oh so healthy!
Does your event need education, motivation, and fit-elation? Call us and breathe heavily on the phone when you book us to speak: (805) 403-4338 or email email@example.com.
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