10 Things you can do that will result in Endurance.
#1. Whole Body Nutritional Cleansing
Nutritional Cleansing helps give your body the nutrition it needs to cleanse itself naturally. It’s designed to feed and nourish your body (unlike other “cleanses” that deplete your body through laxatives or diuretics). It helps the body better cope with stress and supports improved mental and physical performance and overall health.
#2. Daily Doses of Adaptogens – “Medicine for the Healthy”
AM to PM – all day, every day. Plant-based adaptogens are perfect for combating the effects of stress and fatigue. Adaptogens are a powerful asset for building endurance and improving overall personal performance.
#3. Meditation
15 minutes, 2 times daily – use a quiet process of counting down from 100 to 0. Taking 4-second inhales and exhales, focus your mind on what you want in life, from the material, to the spiritual, to the emotional.
Meditation often involves an internal effort to self-regulate the mind in some way. Meditation is also used to clear the mind and ease many health issues, such as high blood pressure, depression, and anxiety.
#4. Get Plenty of Rest
You need 7-9 hours of quality sleep every nigh. Sleepiness causes accidents, “dumbs” you down, and, can lead to serious health issues such as:
- Heart disease
- Heart attack
- Heart failure
- Irregular heartbeat
- High blood pressure
- Stroke
- Diabetes
According to some estimates, 90% of people with insomnia – a sleep disorder characterized by having trouble falling asleep and staying asleep – also have another health condition. Sleep specialists say that sleep-deprived men and women report lower libidos and less interest in sex. Depleted energy, sleepiness, and increased tension may be largely to blame.
#5. Daily Exercise
Aerobic Exercise – We need at least 150 minutes of aerobic activity each week; walking, jogging/running, swimming, or cycling.
Resistance Exercise – We need at least 40 minutes of resistance training each week. This strengthens your muscles by carrying a load to build up your arms, legs, core, and more. This is referred to as muscular endurance exercises.
Resistance training is important because of its role in building and maintaining muscle. You truly will lose it if you don’t use it; to stave off muscle decline, you must carry a load. Maintaining and building muscle is good for your metabolism, makes you strong, prevents falling, prevents injury, and lifts your mood.
#6. Focus on Nutrition
Nutrition is 85% of the health equation – a proper mix of proteins, low glycemic carbohydrates and fats 3 times a day, along with healthy snacking every 2 hours. Nutrition is the baseline for Health. Your Body is a Miracle – put the right things in it and the right things happen… FAST!!
#7. Decrease Stress
Mental and physical stress
Stress triggers higher levels of the hormone, cortisol. Cortisol regulates a number of important functions including immune response.
Recommendations – to decrease stress practice yoga, exercise and use other relaxation techniques.
Next time you’re stressed out, you might just grab someone you love for a cuddle session! The hormone oxytocin is known to curb the body’s stress response — it’s not called the “cuddle hormone” without reason. Our bodies release oxytocin when we experience positive interactions with others.
Oxytocin “helps your blood vessels relax and even regenerates the heart from stress-related damage.” ***Source: Huffington Post
#8. Organic Foods
Organic foods are “clean”, meaning they lack chemicals. When foods with chemicals are eaten, your body has to process out those toxins. So by eating clean, organic food, you are that much ahead of the process to a healthier functioning body.
Organic foods are labelled as such and can be found at stores such as Whole Foods, Trader Joes and Costco. You can also buy sprays to clean the vegetables and fruits of chemicals. However, we believe it is easier to just buy organic foods.
The worst foods to buy and eat are non-organic lemons and limes, corn, grain fed chickens and cows. All of these products are poisoned with herbicides, pesticides and steroids, and cause your body to become acidic.
#9. Acidic vs Alkaline
In chemistry, pH is a measure of the acidity or basicity of an aqueous solution.
The abbreviation pH stands for ‘power’ of ‘Hydrogen’. It means the concentration of hydrogen ions in a solution.
Solutions with a pH less than 7 are said to be acidic, and solutions with a pH greater than 7 are basic or alkaline. Pure water has a pH very close to 7.
Acidic bodies carry inflammation. Inflammation is the body’s attempt at self-protection; the aim being to remove harmful stimuli – including damaged cells, irritants, or pathogens – and begin the healing process.
The word inflammation comes from the Latin “inflammo”, meaning “I set alight, I ignite”.
Eating an Alkaline Diet:
- Increases power, strength, and energy levels
- Increases the blood’s ability to carry more oxygen = more endurance and power
- Provides natural buffers to help clear out excessive acid production
- Reduces illness, chronic fatigue, fibromyalgia, cancers
- Promotes weight loss
- Enhances hydration
***Source: Dr. Paul Biandoch
Your blood is designed to work best in the alkaline range, and tries to maintain it at all times.
Our ancient diet, before the start of agriculture, was alkaline based. Our blood functions best at an alkaline pH of 7.35-7.45. This design is built into our DNA. Blood can carry its full load of oxygen only at this range of pH.
Once the blood drops below a pH of 7.0 it becomes acidic. Its oxygen capacity then declines; along with the loss of oxygen, the blood’s capacity to detoxify declines.
***Source: Colgan Institute 2010
NOTE: Michele says – In my quest to alkalize my body and to “balance” myself, I tried many things. The foods we list below are powerful tools used in the fight to alkalize the body, and are the same foods recommended by John Anderson, who is affectionately called the ”mineral man”.
Products recommended to get our bodies alkaline are:
- Greens Supplements
- Alkaline water
- Non-Carbonated mineral rich water
- Fresh lemon water in the morning
- Organic Dark roast coffee
#10. Live Love Laugh– Being happy and having an ‘attitude of gratitude’ is a decision you make every day. Put ‘happy’ and ‘gratitude’ on your calendar, making sure that you spend time with family and friends. Take time to laugh . . . either hang out with people that make you laugh, rent funny movies or listen to a comedian. Just laugh until you have tears in your eyes.