What a pain in the neck!
Almost all of us sit too much. It's difficult to avoid; we drive everywhere, we sit at our desks, we sit at our computers and often when we return home, we sit some more! Too much sitting can lead to a tight hip area, which in turn can lead to aches and pains in the low back, knees, neck and shoulder area. Why not try some hip mobility exercises? It will only take a few minutes, but you'll feel amazing afterward! Download the Hip Mobility Worksheet and watch this Instructional Video for demonstrations of all exercises.
**Please note: if any of the exercises cause you pain, please skip that particular exercise.
Ten Benefits of Drinking Water
Drinking enough water has many benefits! Check out this list and then go drink some water...Chug-a-lug!
- Your Skin Will Look Amazing
- Increase Your Energy Level and Be More Alert
- Burn More Fat and Build More Muscle
- Improve Your Brain Function
- Flush Toxins
- Reduce Your Risk of Heart Attack
- Reduce Your Risk of Disease and Infection
- Cushion and Lube Your Joints and Muscles
- Speed Up Metabolism
- Regulate Your Body Temperature
How much water should you drink every day?
Divide your weight in pounds in half. That is the number in ounces of water you should be drinking every day. If it is no where near what you are drinking now, gradually build up to it.
Motivate yourself by remembering all of the amazing benefits!
Living With Purpose
Living our life with purpose and creating a legacy guides us to make life-decisions and experience fulfillment.
In order to truly live with purpose we must realize that our health and well-being plays a crucial role.
Download and Complete these two worksheets
(Finding Your Purpose, Living with Purpose)
to make the connection between your health and a purposeful life.
Remember to Breathe
Taking time out from our to day to sit quietly, close our eyes and take some deep breaths through our bellies does wonders for our health, focus, energy levels and even our core strength!
Constantly breathing though our chest as opposed to through our belly puts stress on our respiratory system and can also cause neck and shoulder pain.
We teach our clients at The Edge to breath through the diaphragm as a way to reduce their stress, increase their brain function and strengthen their core from the inside out.
Want to learn more? Click here to learn different methods of deep breathing:
Relaxation Through Breathing
Can Gossip Actually Hijack Our Brain?
Most of us have been hurt by gossip or have been the one to cause hurt to someone else through gossiping.
We all know gossip is unkind and can be harmful, but can it actually hijack our brain?
According to research led by graduate students at Boston's Northeastern University, gossip does indeed affect our brain.
Click here to read more:
How Juicy Gossip Hijacks Your Brain
Get fit and happy in 4 minutes!!
What if there was a way to elevate your metabolism, have laser-sharp focus, reduce stress, boost creativity, increase your energy and be happier in ONLY FOUR MINUTES???? Would you do it? Great!
By doing this QUICK four minute workout first thing in the morning you will transform your day! It's simple and it's quick...No excuses!
Super Size Me?
Do you eat until you're no longer hungry or until you're FULL?
Being mindful when we eat and putting down the fork once we no longer
feel hungry is CRUCIAL to being in amazing shape.
Here are some benefits of practicing Portion Control:
- Weight Loss
- Condition Your Body to Become Full with Less Food
- Feel Better
- More Energy
- Break Psychological Dependency on Food
- Improve Digestion
- Studies have Linked Portion Control to a Longer Life (due to a reduction in calories)
Not sure what proper portion sizes are? Download our Portion Size Guide and start practicing!
Attitude of Gratitude
"As we express our gratitude, we must never forget that the highest
appreciation is not to utter words, but to live by them." - John F. Kennedy
Of all the thoughts you experience, there is one that can profoundly
transform your life on a daily basis-- GRATITUDE.
Gratitude can change your life. It has the power to:
- Bolster your health and keep disease at bay
- Unlock your greatest potential
- Forge and fortify deep abiding love
- Inspire great joy to the point of bliss
Gratitude is the attitude that changes everything!
Simply writing a few things you are grateful for each day will bring you these amazing benefits.
Download our GRATITUDE SHEET to get a jump-start on developing your attitude of gratitude.
Critical step often overlooked
when it comes health and fitness
Is getting enough sleep a priority for you?
Sleep is crucial when it comes to boosting our health, getting in shape, being focused and creative, lowering stress levels and feeling happy.
Watch this short video to find out why Sleep is important and how to get better sleep every night:
Raise Your Metabolism and Have More Energy!
Here is QUICK 4 minute workout video for you!
Doing this at the beginning of your day has MANY benefits:
- Elevate Your Metabolism
- Burn More Calories throughout the Day
- Improve Your Brain Function
- Increase Your Energy Level
- Put You in a Positive Frame of Mind
- You'll Be More Likely to Make Better Choices Throughout the Day
- You'll Feel AMAZING!!
Yes! Let's do this! It's only 4 minutes! You have time. We believe in you!
One of the keys to be fit and healthy!
Eating a Nutritious Breakfast is KEY to being fit and healthy.
Studies show that skipping breakfast can have consequences:
it can lead to lower verbal fluency, lower ability to solve problems and a lack of motivation.
No time to make breakfast you say? Simply waking up 15 minutes earlier will allow you enough time to make a great breakfast! OR prep your breakfast the night before so that's quick and easy to grab. Need some ideas?
Here are some HEALTHY BREAKFAST RECIPES from Greatist.com
And check out this easy method to make scrambled eggs in the microwave:
- In a small microwave-safe dish, such as a custard cup, whisk one large egg with a fork.
- Add 1 tablespoon milk or water and a pinch of salt. Whisk with the fork until thoroughly combined.
- Place the dish in the microwave oven.
- Microwave, uncovered, on 100 percent power (high) for 30 seconds. With a fork, stir the egg.
- Microwave for 10 seconds more and stir again.
- If desired, stir in a spoonful of shredded cheese or a sprinkling of chopped green onion,
- snipped fresh basil, chopped tomato, or chopped roasted red sweet pepper.
- Microwave for 5 to 10 seconds more or until fluffy and still shiny with no loose liquid in the dish.
Are you living a "balanced" life?
"Life without balance can cost you your relationships. Life without balance can cost you your health. Life without balance can cost you your spirituality. Life without balance can cost you your wealth and happiness. So find things to motivate you from all areas of life. Your success depends on it." -Jim Rohn
When we set to the task of designing our goals, there is a crucial step that should not be skipped. We must take inventory of where we are now in our life and what areas we want to improve.
Often times we see people who are wildly successful in specific areas of their life, but fail miserably in other areas. This can lead to unhappiness, anxiety and depression. These people have created an imbalance in their life leaving them with a lack of fulfillment.
Are you living the life you want to be living? Do you feel that your life is balanced?
Take a few minutes to complete this LIFE ASSESSMENT sheet created by Success Magazine publisher, Darren Hardy, to find out if there are areas in your life that need more attention.
Time for a massage?
Aaaaaaahhhh, Massage Time! There is a technique known as Myofascial Release, which breaks down scar tissue, helps our muscles to move properly (reducing aches & pains) and gets the blood pumping through our muscles, delivering much needed oxygen and nutrients to our muscles.
This technique is utilized by physical therapists and pro-athletes all over the world. As a matter of fact, David Beckham credits Myofascial Release as the reason he is able to keep up with his much younger teammates.
Today we'd like to demonstrate how YOU can benefit from this technique.
To learn a couple of simple ways to incorporate this into your day take 2 minutes to watch today's VIDEO
What is "3 in 30" and how can it help YOU?
This week we asked you to take a quiz that would help you become aware of any areas in your life that may need a bit more of your attention.
Today we'd like you to use our "3 in 30" WORKSHEET to write goals for the next 30 days in different areas of your life.
If you discovered that certain areas of your life are a little "out of balance" then design goals for the next 30 days only in those specific areas.
You may also create goals in all of the eight areas of wealth included on our WORKSHEET.
If you would like a little more information on how to achieve your goals, take a time-out to read through this wonderful article written by author and Zen-guru, Leo Barbuta: THE ULTIMATE GUIDE TO MOTIVATION: How to Achieve Any Goal
You deserve this!
Only 5 minutes of daily exercise has been proven to:
- increase willpower
- strengthen and develop our brain
- help with handling pressure
- give us clarity and focus
- reduce the risk of cancer and other diseases
- improve mood
- increase fitness levels
- elevate health
- and make us happy!!!
WHAT ARE YOU WAITING FOR?!
Watch this video for this week's for a quick workout that you can do anywhere. Aim to start day off with 5 minutes of activity FOUR days this week. YOU CAN DO THIS. You deserve to feel amazing.
Eat Your Vegetables!
When you consume the recommended daily intake of vegetables, you get the variety of nutrients and phytochemicals needed to help lower your risk of heart disease, prevent cancer and other illnesses and maintain optimal health, reports the Harvard School of Public Health.
The US Department of Health recommends women eat 2.5 cups of veggies daily and men should eat about 3 cups per day.
Not a veggie lover? Download our "Getting Sneaky with Veggies" sheet and begin to enjoy those health benefits today!
Now....Go Eat Your Veggies!!!
The Great Outdoors
This week we challenged you to spend time outside in nature.
Being in nature and taking a break from our ever-expanding technology (more on that tomorrow) has amazing health benefits.
Studies are showing that being in nature reduces stress and improves our immune system, along with many other benefits.
Begin to make it a point to spend time in nature on a regular basis and experience the health perks for yourself!
Interested in learning more? article in the Harvard Health Newsletter.
"To do two things at once is to do neither." -Publilius Syrus (46 BC)
Do you spend time "Unplugged"?
We are surrounded with amazing technology, created to make our lives easier, but is all this technology slowing destroying our mental and physical health?
100 years ago the average person had an attention span of about 20 minutes. In other words, the average person could focus on one thing for about 20 minutes. Today, the average attention span is.......... 9 seconds. No, this is not a typo! We can only focus for about 9 seconds in today's world.
The constant stimulation we receive, being hit by media sources left & right and technology addiction has physically changed our brain structure!
All of this stimulation overloads our brain and actually weakens the prefrontal cortex, which is the part of our brain responsible for our willpower. No wonder after a long, hectic day you can't seem to resist that late night snack!
Taking time away from all the technology will help you to relax, increase your ability to focus and help strengthen your willpower! Where do I sign up?!
Want to learn more about the benefits of taking a technology "time-out"?
Take a couple minutes to read this short article by Forbes magazine:
Read Five Reasons To Unplug From Technology After Work