Some Friendly Tips

---

Picture this: you’re handed a debit card, its balance an intriguing, tantalizing mystery. At times it feels bottomless, tempting you to go on wild shopping sprees—buying things on a whim that you don’t like. But wait! Would you be wiser? Would you create a budget, making occasional deposits? At first, it seems limitless, like an all-access pass to retail therapy. Yet, when you finally decide to splurge on those coveted shoes or snag tickets to your favorite concert, reality hits: your card gets declined.

Life mirrors that enigmatic debit card, doesn’t it? Our initial health sets the limit, our choices shape the balance, and our time determines the spending. For years, we skate by—skimping on sleep, indulging in junk food, and brushing off self-care. We feel invincible, thinking, “That’ll never be me.” But then, the dreaded moment arrives: our “debit card” flashes “Insufficient funds.”

Suddenly, picking up a sock becomes an Olympic feat, post-workout soreness feels like a marathon, and that extra slice of cake exacts its toll. Even the healthiest among us stumble. So, let’s be savvy spenders. Keep making positive choices, set a well-being budget, and ensure your “account” stays in the green. Pay attention to your movements, daily rituals, sleep hygiene, and time investments. Here’s a tip-filled guide to keep your life’s debit card thriving.

Pain is an alert system letting us know so thing this quite wrong. According to The World Health Organization (WHO) defines health as "a state of complete physical, mental, and social well-being and not merely the absence of disease or infirmity." This definition emphasizes the holistic nature of health, encompassing not only the absence of illness but also the presence of overall well-being, including mental and social aspects. It underscores the importance of addressing not just physical ailments but also psychological and social factors to achieve a comprehensive state of health. Caring for the body when it is in pain is as essential as brushing teeth when you have a toothache. Seeking help only when it is in pain is like to brushing teeth during a toothache—the damage has been brewing for a while even though the pain was not. Body tends to be somewhat forgiving. at least for a while, Pain and discomfort int he absence of an accident or a disease serves as a signal that something more complex might be at play. 

The significance of core strength and the fortification of midsection muscles, including deep abdominals and glutes, cannot be overstated. Extensive research and studies have consistently highlighted the crucial role of core strength training, irrespective of one's stage, activities, or physical objectives. When in doubt, prioritizing the strengthening of these muscle groups is paramount for overall stability and physical well-being.

Dr. Stacy Sims, MSC, PHD,  a renowned international exercise physiologist and nutrition scientist,  a champion and advocate of women's health, encourages women to "Lift heavy sh..", stressing the significance of proper form and deliberate, controlled movements throughout each exercise while performing each movement, through their full range of motion. Esteemed health authorities, such as Drs. Stacy Sims,  and Doug McGuff, highlight the importance of reaching near-failure by rep 5-6, a critical marker for selecting the optimal weight necessary for fostering muscle growth and enhancing bone strength. The selected weight should offer a challenge across the entire range of motion, leading to near failure within 5-6 repetitions. Adjusting the weight accordingly is advised if this goal is not met.

Humming stimulates the vagus nerve, your body's natural calming mechanism. It's like giving your nervous system a soothing, hug, promoting relaxation and balance. what is Vegas nerve you may ask? The vagus nerve, also known as cranial nerve X, is a key component of the parasympathetic nervous system. It plays a vital role in regulating essential bodily functions such as heart rate, digestion, and respiratory rate. Stimulation of the vagus nerve is crucial for maintaining a balance between the branches of the autonomic nervous system, promoting overall physiological stability and emotional equilibrium. It essentially serves as the body's internal regulator, ensuring that various vital processes operate smoothly and efficiently.

Many overlook the importance of proper breathing, often taking this fundamental process for granted. We forget that during our early years, we instinctively knew how to breathe, observing how a baby's tummy expands with each inhalation and contracts with each exhalation. As adults, we tend to limit our breathing to the upper part of our lungs, leading to a range of health issues. Here are some tips to help: Place your hands on your belly, breathe in through your nose, allowing your breath to fill your lungs and move your hands away from your body. As you exhale, use your breath to bring your hands as close to your lower back as possible, allowing your lungs to fully expel air, in your minds eye, wring out your lungs completely. 

Revisiting the WHO's health definition highlights the importance of a holistic approach, addressing physical, emotional, and chemical aspects. Acknowledging that health issues often stem from underlying causes, similar to the gradual development of a toothache, emphasizes the need for comprehensive wellness practices. While you may be  able to hop or crawl to the modified finish line, the journey will be harder, ustiizing many more resources and simply not nearly as much fun. 

 It does take a village, the number of residents depending on how we manage our earlier years on this planet. Not everything nor everyone will work for you. So do take the time and find yourself a few practitioners, teachers, and resources that resonate with you and you know can help you. Keep them in your proverbial back pocket. You are an individual, and so are practitioners. Personality, techniques, delivery, and experience, all matter. Make sure you have a team you can rely on.