Newsletter · March 27 2022 ·

Hello all,

Welcome back to this week’s edition of The Vitality Newsletter. As we march into spring (pun intended), it is a great time to talk about the importance of sunlight exposure. Sunlight and light exposure in general has a profound effect on our physiology as well as our psychology. Our vitamin D levels, mood, sleep and circadian rhythm can all be influenced by the amount and timing of our sunlight exposure. Aim to get at least 15-30 minutes of sunlight exposure per day to improve emotional well-being, sync your body’s internal clock, and boost vitamin D levels. Whether it’s an outdoor walk, reading by the window, or a hike, getting adequate sunlight each day can have major benefits. Get out and smell the roses!

 

Movement 

Using the FITTE principle for exercise prescription: 

Frequency– refers to how much you exercise (Days per week, total number of sessions?)

Intensity– refers to how hard you exercise or the level of difficulty (Use HR, RPE, weight, to help gauge)

Time– refers to how long you exercise for (total time per session)

Type– refers to what type of exercise you do (Endurance, strength, balance, flexibility, etc)

Enjoyment– refers to how much you enjoy the exercise (Subjective feelings towards exercise)

Utilize and regulate these five principles to help create an exercise program that is specialized to you and easy to execute consistently

Nutrition

5 everyday foods to consider including in your diet

  • Avocados
  • Blueberries 
  • Almonds
  • Spinach
  • Flaxseeds

For more information on these five superfoods check out my article on Brainz Magazine: https://www.brainzmagazine.com/post/5-healthy-foods-you-should-consider-incorporating-into-your-diet-everyday

Recovery 

Ways to reduce arousal and calm yourself 

  • Breath work (conscious control of breathing to help influence physical, mental, and emotional state)
  • Meditation (Encourage a heightened state of awareness and attention)
  • Hypnosis (Getting into a state of deep relaxation but also deep focus)
  • Yoga (Combining relaxation and meditative techniques with body movements to increase the mind and body connection, )
  • Self talk/Mantras (Checking in with yourself or posing questions like helpful or hurtful, constructive or destructive, etc)
  • Visualization (Forming your ideal mental image or scenario)

Lifestyle 

Top 4 Productivity issues

  • Chronemics (time awareness) 
  • Prioritization (knowing what’s most important, what’s most urgent, and what adds the greatest value)
  • Organization (Having an efficient workflow)
  • Focus (Working without distraction)

How are you thinking about these issues? If you are interested in learning strategies to help combat these issues, reach out.  

The Circadian Code by Satchin Panda

The Matt Walker Podcast (Bite sized episodes on sleep health)

Writing down different thoughts, ideas, quotes, and facts each day.

“Don’t expect results from work you didn’t do.”

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