We are spending the month of March CULTIVATING CLARITY in our lives. This week we are discussing how to CULTIVATE CLARITY to CREATE PHYSICAL C.H.I.
“Finding CLARITY is eliminating options and aligning with values.”
What is PHYSICAL C.H.I.?
PHYSICAL C.H.I. is aligning our thoughts, words, and actions to achieve a healthy, nourished, strong, rested, calm, PHYSICAL body.
Why is PHYSICAL C.H.I. important?
When we are out of alignment, our PHYSICAL bodies will begin demonstrating this through weight gain or loss, illness, insomnia, hormone disruption, loss of strength, and low energy.
Women often approach me to talk about their weight. Weight issues are the #1 concern of 99% of the women I speak with. They are stressed out, too busy, sleep deprived, and carb addicted.
They are burning the candle at both ends and suffering the PHYSICAL consequences.
Why do we women compete to be the busiest?
We are told that we must be all things to all people.
“HARMONY-Life is not a race, but a journey to be savored each step of the way. Yesterday is history, tomorrow is a mystery, and today is a gift.”
“You are a living magnet. What you attract into your life is in HARMONY with your dominant thoughts.”
The pressure to do all things well can be overwhelming and lead to misalignment of our values. This brings us out of CONGRUENCY and HARMONY and takes us out of our INTEGRITY.
Read more... about INTEGRITY.
“Confidence on the outside begins by living with INTEGRITY on the inside.”
What are the PHYSICAL consequences of losing our C.H.I.?
-High stress and tension
We must gain CLARITY in order to start reversing the PHYSICAL effects on the body.
“Knowing how you actually want to feel is the most potent form of CLARITY that you can have. Generating those feelings is the most powerfully creative thing you can do with your life.”
We will continue to repeat patterns of behavior if we don’t gain CLARITY as to why the issue is appearing. Read more… about CLARITY.
Our issues are here to teach us valuable lessons. They will continue to resurface as long as we need to learn from them.
Failure and learning are part of the process.
Popular culture is quick to give advice regarding the PHYSICAL body but it is often driven by advertising dollars and unrealistic expectations created through photo shopping and other deceptive practices.
This is DOGMATIC peer pressure at its worst.
What is the definition of DOGMATIC?
The definition of DOGMATIC is the strong expression of opinions as if they were facts.
We often see opinions stated as facts in the gym and those touting a weight loss plan or supplement.
It’s time to separate fact from fiction.
“Don’t be trapped by dogma-which is living with the results of other people’s thinking.”
4 Main Physical Categories:
CLARITY vs. Dogma Regarding Exercise
“Exercise not only changes your body. It changes your mind, your attitude, and your mood.”
“Movement is a medicine for creating change in a person’s PHYSICAL, emotional and mental state.”
Dogma: Work out 7 days a week at full strength. Work out to exhaustion or you haven’t given it your all. “No Pain, no gain.”
CLARITY: The body requires rest and recovery to achieve its full potential. It also requires a positive mindset and joy in movement. Workouts that maintain a high level of intensity for too long create stress in the body and release of the hormone cortisol. The body needs cortisol in short bursts but it is counterproductive to work out at an intensity that triggers cortisol levels that are too high and too frequent. This results in fat storage around the belly as well as many other unhealthy consequences such as inflammation, agitation, and exhaustion.
CULTIVATE PHYSICAL C.H.I.:
1. Take a leisurely walk every day, preferably in nature. This is an awesome way to relax, absorb vitamin D, increase bone density, and lower cortisol levels.
2. Lift weights 2-3 days per week. This builds muscle, bone density, and improves cardio with short bursts of intensity. Resting between lifting days allows recovery time for muscle to rebuild and results in better gains.
3. Add in as much yoga and stretching as possible. Yoga builds mental and PHYSICAL flexibility as well as core strength. This helps prevent injury and creates a long, strong, defined body.
4. Do PHYSICAL activities that you enjoy. This will result in more frequent and more fun movement. Hiking, kayaking, dancing, cycling …whatever you enjoy doing.
Clarity vs. Dogma Regarding Nutrition
“Let thy food be thy medicine and medicine be thy food.”
“Everything you put in your body and your mind matters. Make loving choices today.”
Dogma: Any one size fits all diet plan.
CLARITY: No two people are alike. We all have different cultural heritages, activity levels, biological make up, and likes and dislikes. One man’s food is another man’s poison. Make small sustainable changes. Fad diets and deprivation lead to a culture of scarcity which triggers cravings, cortisol over-production, and over-eating.
CULTIVATE NUTRITIONAL C.H.I.:
1. Add in healthy vegetables and fruit.
2. Add in healthy fats such as nuts, coconut oil, olive oil, avocado oil, ghee, and grass fed butter.
3. Add in responsibly raised protein such as grass fed beef and free range chicken.
4. Crowd out processed foods, fast food, and products high in processed sugar.
5. Cook once, eat twice. Prepare healthy home cooked meals that can be frozen and used on the days that there are no fresh options available.
CLARITY vs. Dogma Regarding Sleep
“Take care of your body. It’s the only place you have to live.”
Dogma: Take a pill to fall asleep.
CLARITY: There is no substitute for falling asleep naturally. You can never make up for sleep that is lost. Sleep is the time when our hormones are produced. We must fully experience all phases of sleep to properly rest, recover, and restore.
CULTIVATE SLEEP C.H.I.:
1. Set a nightly bedtime.
2. Turn off all electronics an hour prior to bedtime.
3. Incorporate relaxing activities such as reading, meditation, hot baths, and family time.
4. Drink a hot cup of relaxing chamomile tea.
5. Create total darkness in the sleeping area including covering all LED lights.
6. Set the bedroom temperature slightly cooler.
CLARITY vs. Dogma regarding Relaxation
“The mind and body are not separate. What affects one, affects the other.”
Dogma: Watching television and snacking is relaxing.
CLARITY: Electronics stimulate rather than relax. Snacking occurs to raise energy levels and to overcome boredom.
CULTIVATE RELAXATION C.H.I.:
1. Take a hot detox bath.
3. Listen to music.
4. Read a book.
5. Snuggle with your loved one.
6. Go for a walk.
7. Talk with a friend.
We all have values and where we actually are. We aren’t perfect. We want to be utilizing strategies to align our thoughts, words, and deeds to CREATE PHYSICAL C.H.I.
Thought: I am so tired all the time.
Feeling: I am so tired of being tired. I am going to get curious and explore ways to prepare for better sleep.
Behavior: I am so tired all the time because I do not have a regular bedtime and often stay up late watching television and playing on the computer. I will establish a regular bedtime and turn off all electronic devices one hour prior to going to bed each evening.
What are the consequences of living outside of our INTEGRITY?
When we know better, but don’t do better, we suffer the effects of this misalignment. We experience low energy, depression, shame, regret, negative behaviors, overeating, and numbing out.
What are the rewards of living within our INTEGRITY?
Alignment is not achieving perfection. It is step by step adding in the behaviors we want to express and crowding out those we don’t want expressed. The rewards are a healthy, strong, well-rested, calm, and nourished PHYSICAL body.
“A strong woman knows she has strength enough for the journey…but a woman of strength knows it is on the journey that she will become strong.”
You may be asking yourself…Now what? I would love to implement these recommendations but I really want or need some help.
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