10 Weeks to Make Vitality a Reality!

So, you want your life to change…..you want to feel better, look better, BE better! Then YOU have to CHANGE YOUR LIFE!  Struggling with where to start?  Here are some tips to get you started and moving in the right direction. Don’t stop after week 10, keep using the framework to strategically move into the life you want!



Random Acts of Kindness – This week, focus on performing acts of kindness at work!  The performer, recipient and witnesses all experience a surge in the good mood fluid, serotonin, reducing cortisol and elevating mood and feelings of well-being.



No Complaints – We are creating the production of an unhealthy chemical cascade when we are negative and complaining. Put a looney in the “Snap Out of It Jar!” or invite a complaining family member or co-worker (try this at work!) to drop a looney in!  At the end of the week, donate the money to a worthy cause!  Win-win!



Attitude of Gratitude – Being grateful changes your thoughts from negative and unhealthy to positive (just try to be mad AND grateful at the SAME TIME!). At the end of each day, write or list in your head, 3 things you are grateful for. Dig deep, not the old standards of food, shelter and clothing, come up with something different for EACH day!



The “STOP” Exercise- This is a thought blocking technique. When you are aware of a negative thought or train of thought, imagine a STOP sign near your home. Imagine that it is IN YOUR FACE!  Say the word STOP in your head or OUT LOUD to STOP your negative thought. Change to something that is pleasant or hopeful!



Get some exercise!  Shoot for at least 15 minutes EACH day to raise endorphins and serotonin and to decrease cortisol. Get bigger bang for your buck by doing it with a friend or loved one at home OR work. Why not walk outdoors to get the benefits of Vitamin D and fresh air on your lunch? (Research shows we work 25% harder at exercise if we do it with a friend!)



SLOW DOWN with the Chew Challenge. Racing physically equals racing mentally. Slow your thoughts by chewing each bite of food 20-40 times. You will get the greatest amount of nutrition possible from your food, prevent digestive problems and help slow yourself mentally and emotionally. This is my greatest challenge…



Reduce psychic clutter or busy brain. The psychic clutter of many undone tasks can cause stress both subconsciously and consciously. A quick exercise is called the 2 minute rule: chose several undone tasks each day that you KNOW can be done in 2 mins or less and try to knock off 5 of those annoying undone tasks by the end of the day for the entire week!  You will have accomplished A LOT by the end of the week!



Deep breathing helps to decrease the production of cortisol and increases the production of the good mood fluid serotonin. When you feel upset, anxious, in pain, mad or you register any negative emotion or thought, stop and take 6 DEEP breaths. Breathe in through your nose and out through your mouth. Focus on breathing in for a count of 2 and out for a count of 4. Feel yourself slow down and breathe the negative thought or emotion OUT with every exhale



ACUPRESSURE POINTS work!  When you feel stressed or upset try one or both of the following pressure points for an instant biochemical, emotional, mental and physical re-boot!


HT7– Apply pressure with your thumb at the point where your wrist forms a crease with your hand. Hold the acupressure point for about 2 minutes, applying a generous amount of pressure. This point is good for relieving tension.


Ears– Gently massage your ears with your thumb and forefinger. There is no exact pressure point so simply give yourself a relaxing ear massage. Pull down gently on the lobes and rub the inner surface of the ear for about 2-3 minutes. When you relax and massage your ear, you will feel soothed and calm all over.



Week 10

REAL FOODS- Focus on eating REAL foods ONLY, nothing from a package or box. Choose foods that you can pick or catch, as close to their natural state as possible. Avoid drinks that are processed as well, sticking to water with lemon or orange, natural teas and coffee. See how much better you feel in a few short days!

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