Immune System Support Tips, Weight Training Benefits, Meditation Intensive
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Shoulder Day!
For me, shoulder press started at 10lbs. Now it’s 20. Upright row was 8lbs and is now 12. Six exercises in total for just shoulders today. I just take one workout at a time and track my progress. When I’m tired I go lighter or make it a recovery day.
Personally, I love online workouts. I get my yoga practice or resistance training/HIIT workout done and out of the way in the morning and find my sense of well-being is elevated and of course my metabolism too. There is also a better chance of me getting it done if I do it at the beginning of the day.
It is well known that we can lose a pound of lean body mass every year after the age of 35 so it’s crucial to add resistance (body weight & free weights) to keep our muscles and bones strong and our metabolism and body weight healthy.
Along with the wide variety already offered in the Wellness Membership I have created, I am adding more! I am working on more weight training classes and a Weight Training Program as well.
I have also had feedback that shorter class times would be a great option too so will be adding a 30 min Yoga Flow next week and the weight training classes I am working on will be around 30min as well. Two classes are added each week to the membership and a special guest instructor each month. Coming up is a 30min HIIT class with our awesome and local instructor Amy Richardson and a Rocket Yoga Class and Yin Yoga Class with the amazing Ricky Brennan who taught us some classes at the studio a couple of years ago.
If you would like to check out the Wellness Membership, I have created a FREE 7 day trial so you can see if the classes are a right fit for you!
Easy steps to sign up:
Go to this link and it will take you to a sign up page to create your account.
After creating your account, it should take you to the Products page. If not, the Products tab is on the top right of the page.
Head to the Wellness Membership Product and click on it. Once in, press the BUY button. It will then take you to the payment page where you can click on the free trial box. It will ask you for your payment information, in the case you want to continue after 7 days, and that is easy to cancel if you decide not to continue (and I can show you how or do it for you).
I have also added another Product this week. It is called the Strength, Balance & Mobility for Longevity: 2 Month Series. It includes 17 classes with the intention of doing 2 classes/week with an additional bonus class! Here is the link if you wish to check it out!
Please let me know if you have any questions!
Love and light and I hope you are all staying warm!
Janelle :)
These trainings start this weekend!
Meditation has been proven over and over again to support so much of our physical and emotional health...and especially the health of our brain. It’s something I do daily to calm my nervous system down and to reset. There have been times in my life where, because of stress, my brain shut down and I could not remember the simplest things. I’ve also seen firsthand what happens with cognitive decline in others and I’ll do everything I can to prevent it for others and myself. Meditation plays a crucial role in our longevity.
These are going be fabulous trainings with Mandy at Lifestyle Meditation! There is a live option and recordings will also be available as well. She also has offered a special discount to our community so if you are interested please send me a note back.
There is a longer training and also the shorter intensive for those who are new to meditation and want a shorter training or just don't have the time to commit to a longer one at the moment.
What’s great is that the intensive is part of the longer training so if you decide to continue, you have already completed your first module of the longer training!
Check out the Lifestyle Meditation website here to learn more! https://www.lifestylemeditation.com/teacher-training
TIPS TO SUPPORT YOUR IMMUNE SYSTEM:
1. Avoid refined sugar or sweet treats as they can suppress your immune system for up to 4 hours (it doesn't apply to naturally occurring sugars found in whole foods like fruits).
2. Decrease stress as it can chronically put your body into fight or flight mode, shutting down the immune system as it turns to focus on a “perceived” threat. The fight or flight response is an automatic physiological reaction to an event that is perceived as stressful or frightening. The perception of threat activates the sympathetic nervous system and triggers an acute stress response that prepares the body to fight or flee. These responses are evolutionary adaptations to increase chances of survival in threatening situations. When we can’t change the way our body and mind reacts to things we can train them to shift the end result using tools like meditation to calm the body and mind. I like to think of the quote: "The real voyage of discovery consists not in seeking new landscapes, but in having new eyes." Marcel Proust
3. Improve your Gut Microbiome: Your gut wall houses 70 % of the cells that make up your immune system! You might not attribute digestive problems with allergies, arthritis, autoimmune diseases (irritable bowel syndrome, acne, chronic fatigue), mood disorders, autism, dementia, and cancer. Many diseases seemingly unrelated are actually caused by gut problems.
If you want to fix your health, start with your gut. Gut health literally affects your entire body. Consider the important jobs your gut performs regularly, including breaking down food, absorbing nutrients, keeping out toxins, and producing nutrients. That’s a lot of work! For optimal immunity, detoxification, and nourishment, your gut must function seamlessly. (Dr. Mark Hyman, Functional Medicine Doctor)
4. Supplements like Vitamin C, Vitamin D, Quercitin & Zinc are some main ones to help support the immune system. Glutathione is another amazing antioxidant. Dr Hyman says a lot about it in the attached article here. AG immune is another supplement that is amazing as it’s an immune modulator so it helps direct the immune system and increases natural killer cell production. I have been on it for over 10 years and I know it is the main reason I don’t have the autoimmune condition of Hashimoto’s Thyroiditis anymore (which I was diagnosed with in my late 20’s and now it’s gone!).
5. Essential oils can support the immune system. Thieves is a great blend with lemon, rosemary, clove and cinnamon. I also make a Sick Be Gone roller blend that is great for putting on the bottoms of the feet at night before bed. It has thieves, more lemon, oregano, tea tree and frankincense in it.
6. Sternum/thymus tapping is a technique that stimulates the thymus gland which in turn stimulates the immune system. Behind your sternum, or breastbone, sits the thymus gland, your immune system’s surveillance gland.
Use thymus tapping to keep the gland active and boost your immune system.
7. Exercising breaks the body down (in a good way!) to build it back up. This strengthens it in more ways than one. There are also poses/positions that can help decrease stress and either stimulate or relax the body.
8. Visualize your cells getting rid of a bug/cold. I like to see my cells as little guys marching toward the bug and enveloping it (sort of like the pic above). What we focus on expands and our mind is more powerful than we think! Focus on feeling and saying you are healing and getting well.
