TOP 7 HEALTH TIPS FOR THE BOSS GAL BUSIER THAN BEYONCE
I totally get it. There’s not enough time in the day, so many emails to read, a never ending to do list, your memory is shot AF, your always running late, you could sneak away for a nanna nap on the daily, you have to drag yourself to the gym and by the time dinner rolls around you’re scratching your head trying to figure out where you might be able to find a healthy pizza to munch on because cooking is the last thing you're about to do.
Which by the way why isn't there a healthy pizza delivery guy anywhere on this planet?
If you’re like most babes in 2017, you feel like the above description could be written in the Oxford Dictionary with your name & headshot directly next to it. We’re trying to rule the world, I know! But at what cost?
I see it happening daily, running an online holistic health & nutrition program which currently has 800 women from around the world in the exact same position as you AND I’d be lying if I told you I’ve never felt under pressure, out of time and…. i hate this word… so god damn busy. I see what it does to our health especially as women and I gotta tell you little lady it is not good.
I’ve observed for years now how this mad rush we put ourselves through impacts our bodies, and you’re crazy if you think its not effecting your reproductive system, immune system, endocrine system, nervous system, your thyroid and adrenal system, your digestion, your sleep and your emotions. Pretty much - you're entire body system is taking a massive hit and its the driving force behind illnesses like PCOS, endometriosis, infertility, exhaustion, imbalances hormones, sluggish thyroids, acne, thinning hair, sickness, inflammation, obesity, insomnia & the list goes on.
So fellow boss gals, I want to share the top 7 simple lifestyle and nutrition choices you can begin to implement into your daily routine today to ensure you stay afloat, in check and on track to meeting Bey at the top.
1. Restorative Eating
I’ll start with the obvious. Eat real food (whole foods) and learn to eat and cook with unpackaged items. Pretty much you want to be shopping at farmers markets for everything in your diet and when you do go to the grocery store, avoid the isles & avoid anything with a barcode. Cut out processed foods and begin to eat food the way it comes in nature as often as you can.
- raw nuts,
- whole food smoothies & shakes,
- food it its raw form,
- 2 servings of fruit per day max,
- home made hummus with carrot sticks
- Double your leafy green intake
- Cut out caffeine and dairy
- Organic meats and poultry
- And limit that glass of wine girlfriend because it is seriously doing more harm than good. Especially when you're stressed.
I do something call zig-zagging which pretty much means I follow a 90 / 10 rule. 90% of the time I’m well behaved and 10% of the time I do what I want because balance is important and I also have a life as do you I'm sure. Restriction isn't healthy and also extremely unrealistic so I go into relax mode most Saturdays. Be in control and eat nourishing foods every other day of the week (Zigging) & when you go out, socialise, go to a friends house for dinner etc, eat what they serve or whats on offer on the menu (zag) that way you still get to live without compromising your health.
3. Move your body
We often resist what we need the most and in most cases I can read minds and yes you are avoiding a variety of exercise and/or not putting it as a priority… right? Yes!
A good variety looks like a mixture of both high and low intensity exercises to not only slow the nervous system down but to get our sweat on and get that metabolism doing its thang. Mix your week up with cardio, weight bearing exercises and something light like yoga to get an overall central nervous system tick of approval.
Here’s a little example:
M - Pump class or free weights
T - 60 min fasted power walk
W - Hump day Yoga or Pilates
T - 30 min HIIT training, maybe hill or stair runs
F - Pump class or free weights
S - Yoga or Pilates
S - Rest up
4. Stop accidentally poisoning yourself
We’re exposed to a ridiculous amount of toxins in our environment and in the foods we eat & not many people are aware that the toxin build up in our bodies is not only whats causing our liver to be extremely sluggish, but its a major contributor to CELLULITE. Uh huh. Keep getting infections? UTI? Candida overgrowths? Acne or skin issues? Cellulite popping up in places that used to be tight as? Its crazy what we put on and in our bodies & you're bonkers if you think that your skin doesn't absorb what you put on it just like your gut absorbs the food we put in it.
This means being extra careful about:
- Skin care products
- Soaps Pollution
- Drinking water
- Heating food in plastics
- Using a microwave
- Air fresheners and other cleaning products
- Sprayed fruit and veg
5. Stop letting cellulite take over your life
Drinking around 3L a day will not only help your body flush out the toxins from your body but will help reduce cellulite.
Cellulite is essentially a toxic waste in your fat cells caused by:
- not sleeping enough
- accidentally poisoning yourself (Read previous point)
- not drinking enough water
- not exercising
- not enough veggies in your diet
- not enough relaxing (yes stress contributes to your cellulite)
- not enough consistent clean eating
- consistent poor food choices like processed foods, alcohol, skipping meals & sadly coffee too.
Yes the skinniest woman next to you can still have cellulite, and its because of the above. Following a really awesome nutrition plan and exercise plan, decrease stress along with implementing a bunch of lifestyle changes included in this blog to seriously help minimise and even totally get rid of cellulite.
6. Clean up your sleep hygiene
There are 24 hours in a day and no matter how much you plead with the universe, that's it! Generally, most people split their day into 8 hours work, 8 hours pleasure and 8 hours sleep. However for the boss gal building her empire with adrenaline pushing her to work around the clock, your day probably looks like work, work, work plus 5 hours sleep.
Research suggests that those who sleep 6 hours or less weigh approximately 3 kgs more than those who catch 8 hours of shut eye a night.
Lack of sleep is also linked to accidents, weight gain and immune issues and also disrupts circadian rhythms, leading to inefficient body regulation of energy, hormones, metabolism and appetite. Leptin (a hormone that tells your body to stop eating when full) can also be of whack without enough sleep, so pretty much your body won't tell your brain to stop eating when it needs to stop eating. Hello hungry boss gal. Not cool.
Make a good nights rest a priority in your day to day schedule. Its the only time int he day your entire body gets to chill out, rest, repair, digest and restore. I have an alarm that goes off every week night at 8pm to force me to shut all electronics down (and charge them up in the office, not in the bedroom), I eliminate all distractions and I’ve invested in a great pillow and mattress (because theoretically you live here 1/3 of your life). The best part about this is you get to ball out on a bed - do it, you deserve it!
7. Last but not least, breathe & be still!
You’re going to think I sound crazy but there is actually scientific evidence that shows the connection between your nervous system (which controls and influences your entire body system and all aspects of your health) and your diaphragm movement.
To put it in short even though it sounds too simple, the longer and deeper your move your diaphragm, the better communication there is with your brain which then in turn totally affects your, digestive system, immune system, brain function, adrenals and stress hormones. Just stop right now for two seconds, and note how your chest is moving… short and shallow or long and deep?
Look around a room and see every adults chest moving in short, sharp movements. Watch at a little baby for some seconds and watch their entire chest and stomach move up and down like a see-saw. That's what you want.Here are some tips to help you with deep breathing.: - Download a meditation app and make it a daily routine to sit still with guided meditations playing in your ear. A great app is ‘CALM’.
- Start your day with 20 long slow breaths before you get out of bed.
- Enrol yourself in a breath focused movement class to go to 2 - 4 times a week, such as yoga, tai chi or qi gong.
- When sh*t is getting real in your stressful and busy day, take a time out by sitting in your car or go to ‘the toilet’ and sit there to take 20 long deep breaths. Watch your nervous system communicate to your brain that you are safe, in control and feel that anxiety slow right down. Its pretty incredible.
If you’ve recognised that you tend to try be all things to everyone, or perhaps walk on egg shells all day, you eat like crap, you hardly move your body enough and your life needs a total revamp… I invite you to start by implementing these small and simple steps. I'm always up for a chat so swing me a message here to chat more or ask questions or add me on here Facebook. If you feel as though you need more education and more guidance to improving your health, you can check out my YouTube channel [http://bit.ly/hpytchannel] where Ive recently started vlogging or join my online holistic health program, The Healthstyle Emporium, with hundreds of women world wide who are quickly becoming the happiest healthiest version of themselves.[https://www.youtube.com/watch?v=OJXckVhghW4]