NEWSLETTER

May 29 2022

Hello all, 

Welcome to the latest edition of The Vitality Newsletter! As we close out mental health awareness month, I wanted to take time to emphasize that mental health is health. What does this mean? Our emotional, psychological, and social well-being is just as (if not more) important than our physical health. Not only that, how we think, feel, and act directly impacts our physiology. It’s important to think about this beyond just the month of May. Everyday is a new opportunity to actively work on and improve your mental health. Life constantly tests us. We are not always in control of what happens to us, but we can control how we respond. Just like we train our body to make it stronger and more resilient, we must train our minds. Becoming aware of and not controlled by our thoughts and emotions, being conscious in our choices, and mindfully present in our day to day actions allows us to build our mental muscle. You have power over your mind, not the outside events. As you navigate through life, keep this in mind (no pun intended). Healthy mind, healthy body, happy life! 

 

Movement 

The 7 Movement Patterns (These patterns form the basis for all human movement)

  • Push (ex: push-up)
  • Pull (ex: row)
  • Squat (ex: bodyweight squat)
  • Lunge (ex: reverse lunge)
  • Hinge (ex: deadlift)
  • Rotation (ex: russian twists)
  • Gait/Locomotion (ex: walking)

We should seek to train these patterns weekly to maintain a strong, functional, and healthy body

Nutrition

Healthy Eating Practices 

  • Use smaller plates 
  • Eat slowly and mindfully 
  • Put down utensils after every bite 
  • Eat without distraction 
  • Chew more
  • Eat until 80% full 
  • Drink water before and during meal 
  • Plan meals ahead of time 
  • Eat whole, natural, and minimally processed foods

Recovery 

Ways to Boost Immunity

  • Nasal breathing
  • Proper nutrition or immunonutrition (Nutrition to support immunity, ie. fruits, vegetables, mushrooms, etc)
  • Get adequate sleep
  • At least 10-30 min of sunlight a day
  • Keep gut microbiome healthy (see microbiome section)
  • Reduce unwanted stress 
  • Exercise regularly 
  • Stay Hydrated
  • Supplement as needed (Vitamin C (before you get sick), Vitamin D, Vitamin A, Zinc, Vitamin B12)
  • Leverage heat and cold therapies 
  • Maintain a healthy weight
  • Avoid processed foods and refined sugars
  • Stay connected with friends and family

Lifestyle 

5 Attitudes to Live by (From Nick Trenton’s Stop Over Thinking)

  • Focus on what you can control not what you can’t
  • Focus on what you do have and not what you don’t 
  • Focus on what you can do and not what you can’t
  • Focus on the present, not the past or future
  • Focus on needs not wants

The Untethered Soul by Michael Singer

The Future of Human Performance Podcast

Breathwrk app: ​​Breathwrk is an app that offers simple yet powerful breathwork practices to alleviate anxiety, increase energy, improve focus, and help you fall asleep.

“You can… talk it or do it, think it or be it, the choice is yours.”

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