Stressed the fresh out
Are you stressed the fresh out? Me too! Even if you’re not stressed out right now, I am sure you have experienced it at some point in the past. For me it can show up in different ways, but when I am MEGA stressed my neck feels the burn… and not in a good way.
The American Psychological Association explains that our muscle tense up with stress because our body goes into protection mode. This reaction is to avoid injury or pain. The problem is many of us experience CHRONIC STRESS which puts us in a constant state of guarded muscles. OUCH. This can cause headaches, neck, and shoulder pain. Phew I am normal!
How can we stop this perpetual stress cycle? Obviously run away from all our troubles and triggers. Just kidding. Here are some things that help me.
Introducing the 15 minutes for…. Series. In this YouTube series I will bring you through videos for healthier living from rehabilitation to general health practice. Always exercise based, Always 15 mins.
This week is 15 minutes for Stress.
So lets do it!
APA - Stress effects on the body Retrieved from: https://www.apa.org/topics/stress/body
Mayo Clinic - Stress Management retrieved from https://www.mayoclinic.org/healthy-lifestyle/stress-management/in-depth/exercise-and-stress/art-20044469
Goal Setting with Confidence
Welcome to 2022. Isn’t there something magical about January? The possibilities seem endless, and you have the whole year in front of you to become the person you always wanted to be. I know the jury is out on new years resolutions, but I am in the camp of LET’S DO IT!
I totally can see why people are anti new years resolution… because it’s usually surrounded around making yourself a better human, which typically means you need to lose weight, or wear more sunscreen, get sleep more blah blah blah. And then the shame spiral starts. Let’s reframe our thinking. What in life isn’t working for you? What do you want to change, no shame… just gain!
I think another reason why people hate new years resolutions is it just feels like they are being set up to fail. Being successful takes planning, and just saying I am going to get 8 hours of sleep every night isn’t going to get you there. Planning is key. So here is what I am doing to make my 2022 goals a reality.
Step 1: Write down the goals. Here are some mine.
A very common way to plan is to use the “SMART” goals. This is an acronym for specific, measurable, attainable, realistic, timely. Using a specific goal, lets break this down. Let’s go for the Visa bill.
We start with I will pay off debt
Make it Specific - I am going to reduce the balance on my visa bill
Make it measurable – I am going to pay off $5000 by the end of the year
Make it Attainable – I will prioritize paying off debt to buying new things
Make it Realistic – I can afford $200 biweekly to pay down debt, but still pay other bills and live my life!
Make it Timely - I will complete this goal by the end of the year and check in quarterly to adjust my goal if needed.
There! The plan is made. If you have a planner, I will write in the dates to check in with your goals. This year I am using Passion Planner for an agenda and am loving it so far. On top of your normal agenda stuff, it also has goal setting strategies we just reviewed embedded right in the planner. The best part is they have tons of digital prints on their website for FREE!! I love when companies offer things for free! Here is the link . I am not affiliated with Passion Planner; I just think it’s a great tool if you’re an agenda lovin’ human like me.
Alright so before your get your pen and paper to write down all the amazing things you’re going to achieve this year lets move a little bit.
This workout is going to focus on a lot of large movements to build your confidence. I watched a ted talk how body language can shape who you are, and by making yourself “big” you can make yourself feel more confident in situations like interviews or public speaking, so let’s get to it!
Deep Breaths, Arms out
Hip openers, Hip swings
Goddess Pose Sequence – Reach up, Twist, Side Bend, forward fold, bent elbows, Squat
30 sec jumping jacks, 30 sec star jumps.
Repeat Goddess Pose Sequence but hold “squat”
Cya in the next one!
Jessica Johnson R.Kin