Your perfect lockdown day

We’ve learned firsthand how interconnected we are … not just on social media, but in real, face-to-face, life. … and we’ve also learned about something great thinkers have been talking about for thousands of years. 🄸🅃🅂 🅂🄾🄼🄴🅃🄷🄸🄽🄶 🄲🄰🄻🄻🄴🄳 🅂🄴🄻🄵-🅁🄴🄻🄸🄰🄽🄲🄴

Basically, this means as much as possible, we should be as self-sufficient as possible, and follow our own path to build our best, most meaningful life. Obviously, this self-sufficiency includes not putting anyone else at risk! Being self-sufficient includes making your health a priority – and setting clear boundaries to make that happen. I’ve spent a lot of time lately thinking about my non-negotiable daily habits and how they help with my self-reliance. AND I’ve realized how all of my tried-and-true habits have never let me down. All of the items on my list have ONE thing in common. They make me feel better – and actually help me to be a more productive person both for myself, and for others. When I do the things on my list, I feel stronger mentally and physically … and I have more energy to give! So, with that in mind … Here is a list of my non-negotiables. I’d love to know yours!

#1– Working out at least 5 days a week. I have a pretty firm schedule with this, as it's always scheduled and done first thing in the morning. #2- Water and juice plus on the daily 🔑. I definitely notice a change in how I look and feel when I don’t get my water in – which makes this one worth it! #3-2-3 hours of Personal growth . I connect with mentors, read, #4- Getting in 5-10 minutes of breathing and meditation work. Again, this one sneaks up on me – it’s one of those things I notice the effects of when I do NOT do it. I do this before getting out of bed when alarm goes off. #5 Going to bed by 10 o’clock, read until about 1030. I don’t need the 7-8hrs of sleep, my sweet spot is 5 1/2-6 hrs. I notice a change in my mood, energy, and even my hunger levels. #6- Wake up 4:10am- hit my morning devotional, and over look the days plan. Giving me a head start before the world awakes. This allows me to get more done by 9am than most do in a week 🤷🏾‍♂️ #7- Shut down - I try to disconnect from business at 7pm-9pm to be present with family – no phones or TV in the background. We get some games in, and catch up on the day. It might seem old-fashioned but this keeps us connected and is one of my biggest non-negotiables! So … that’s my list! Each one of those things adds so much value to my life, and keeps me feeling positive and moving forward. What are some things that add value to YOUR life, that are non-negotiables right now? Are there any things in your life that you would like to make a non-negotiable?

Here’s my workout for the day

Did you get your workout in yet today? Here’s mine! I’ve really been utilizing my Trx and their rip cord. Getting a total body workout in developed mostly around my core. This tool allows me to get more muscles activated without much equipment and overloading my joints. I really like to end my week with trx workouts as I feel I can involve so stretching in the circuit to lengthen my muscle and keep flexibility.

On top of keeping your muscles strong and your heart healthy, did you know that exercise helps lay the foundation for a healthy digestive system?

It does! And that plays a surprisingly big role in your overall health and well-being. And even your mood!

It might even change the way you look at exercise.

Before I get too deep into this topic, let me introduce myself if you don’t already know me. 

It’s already been well established that regular exercise can keep you feeling strong and healthy, right?

First of all, there’s what I call the “mechanical way” that exercise helps. 

For example, let’s say you eat a meal and then go for a walk ...well the movement helps speed up the rate the food moves through your stomach by up to 30%!

Plus, it can help keep your blood sugar more stable. And regular movement can help battle constipation if that is an issue for you.

But then there’s another way that exercise can help your digestive system, or your gut microbiome. Scientists are just beginning to learn about this.

Your gut microbiome is made up of trillions of bacteria that live inside your digestive tract. They do things like help your body make hormones, digest your food, as well as play an important role in your immune system, and so much more! 

They even are tied in with your weight.

And when you have a healthy balance of different kinds of bacteria, it does a lot to help support your health and help you feel great.

But when that bacteria gets out of balance, with fewer healthy bacteria, it also can have a pretty big impact on your overall health … but in a not-so-great way.

One thing scientists have found is that regular cardio exercise helps boost the level of your healthy bacteria!

A study that recently came out got a lot of press because it formed a DIRECT link between exercise and your microbiome.

Scientists took people who didn’t normally exercise, and they tested them to see what their gut microbiome profile was, with how many different kinds of bacteria they had, plus the balance of how much of each. 

Then, they put them on a program of 6 weeks of cardio exercise, doing 30 to 60 minutes of exercise 3 days a week.

At the end of the 6 weeks, they tested them again and the subjects had MORE healthy bacteria, especially more of the kinds that prevent inflammation. 

As you might know, inflammation is linked with a lot of different diseases from diabetes to heart disease to Alzheimer’s.

Here’s the interesting part ... they had them STOP exercising, and 6 weeks after that, they tested their microbiomes again – and guess what? Their gut microbiomes went back to their old pattern.

This is without any change in their diets!

Pretty crazy, right?

So remember how I said this could change the way you look at exercise?

You can think about your workouts like taking a special supplement for your health – kind of like a vitamin or greens drink.

While you’re taking it, it helps … but you need to be regular with it to keep seeing the effects! 

Consistency is what really matters.

If you need help with that consistency, or to put a personalized plan together, I’m here to help you! 

Make this for dinner this week!!

The last couple of weeks I’ve been talking about how the health of your gut impacts your whole body.

Well today, I’ve got a protein-packed recipe for you that’s loaded with gut-friendly healthy omega-3 fatty acids PLUS both prebiotics and probiotics. 

And BONUS ... it’s super delicious and surprisingly easy to make. :-) 

You probably already know that omega-3 fats are great for your heart and brain ... 

but did you know that they also can increase the good bacteria in your gut?

And in an environment that seems to work AGAINST all those healthy gut bacteria – 

between poor diets, stress, sedentary lifestyles, etc. – it’s a great idea to do everything you can to help shore them up!

Note: Make sure you get fermented – aka “brined” – pickles for this recipe! 

Pickles made with vinegar don’t contain the active probiotics cultures that brined pickles do. You can usually find them in the cooler section at your grocery store. 

Lemon Salmon with Asparagus and Pickles

● 1 lb (450 g) salmon, skin on, cut into 4 portions

● Olive oil cooking spray (or coconut oil)

● 2 medium lemons (1 sliced, and 1 juiced) 

● 3 tbsp extra virgin olive oil, divided (or coconut oil)

● ½ tsp kosher salt ( I like Himalayan)

● Several “grinds” of  black pepper — plus additional to taste

● Optional: finely chopped fresh herbs of choice (thyme or basil work well)

● 1 lb (450 g) baby asparagus, trimmed 

● ½ cup (75 g) brined pickles, chopped

Let salmon sit at room temp for about 10 minutes while you prepare your other ingredients.

Preheat your oven to 375ºF (175ºC) and tear off 4 pieces of aluminum foil that, folded, will be large enough to hold a piece of salmon.

Lightly coat the foil with cooking spray, then place a salmon portion on each. Take 1 tbsp of olive oil and drizzle each portion with a small amount. Arrange lemon slices over the top, along with a sprinkle of salt, pepper, and optional herbs. 

Fold the sides of the aluminum foil over the top of the salmon so each is completely enclosed. Leave some room inside for air to circulate.

Bake for 15-20 minutes, until the salmon is fully cooked (thicker salmon cuts might take a bit longer). It should flake when done.

While that cooks, slice your asparagus into thin diagonal strips. Place in a bowl and toss with 2 tbsp olive oil, lemon juice, and salt & pepper. 

Meanwhile, chop the pickles.

To serve, divide the asparagus salad and salmon among 4 plates, and top each with 2 tbsp of pickles (or to taste).

I hope you enjoy this! It’s DELICIOUS!!!!!!