Do you ever check in with these thoughts and test them? Chances are they’re complete fiction, BS, lies! If we have goals – big or small – and we’re not achieving them, chances are there is a limiting belief (often more than one) that’s getting in the way and sabotaging progress.

Example:  You want to get in shape, but you keep telling yourself “I can’t work out because just don’t have the time”.  More than likely, that’s a limiting belief and not a fact. Time is all we have, and we have some choice as to how we fill it. 

Let’s face it; we always have time to do something. There are hundreds of great workouts you can do from your office chair or in your living room!! However, if you say, “I can’t work out because I broke my femur” (and assuming you really did), well, that’s factual (although you could still do upper body!)

Are you a busy professional who wants to exercise, but can’t seem to make it to the gym, or you just can’t break away for a long period of time?  Are there no good gym options near the workplace?   Don’t let your limiting beliefs completely derail you! If you must, bring the gym to the office! Try this: every hour, on the hour, take five minutes to do ab crunches, knee raises, squats, etc. 

In the car a lot? At every red light try this exercise, “red light, tummy tight” (taught to me by an Aerobics instructor, Cherise in Irvine, CA years ago!). When the light turns red, crunch in your abs and hold until the light turns green. (Repeat as often as you like, red light or not!) 

While sitting on the couch, hold your abs in and one leg at a time, with your leg bent 90 degrees, lift one knee up six inches, hold a few seconds, fully extend the leg out, hold, bend leg 90 degrees again and lower to the floor. Repeat on each side ten times. Add arms for a more intense couch potato drill!

Try this for seven days and get back to me!  How’d you do?

Lynn DelGaudio

Check out the following quick workout from Dr. Zach Bush! https://www.youtube.com/watch?v=PwJCJToQmps

Or this one with Dr. Oz and NY Jets cornerback Buster Skrine! https://www.youtube.com/watch?v=nt0PAfAEjis

The following are some empowering beliefs that you can start using today to transform your life through the power of positive thinking. 

The key: feel it when you think it! This sends a signal to the body that it’s happening or has already happened. This is how affirmations become manifestations. Try it!

Empowering Beliefs to Make You Smile

1. “I understand my potential.” You can achieve amazing results when you put your mind to it. Feel excited about reaching your true potential.

2. “I count my blessings, big and small.” List each thing that you are grateful for and feel that appreciation in the body and mind. Include the smaller items, like warm socks or tart cranberries. Expressing your appreciation reminds you of how rich you are.

3. “I learn from mistakes.” You can make setbacks work for you by focusing on the lessons that they contain. Flubbing one job interview can teach you how to ace the next one. Imagine the satisfaction of the learning rather than dwelling on the mistake.

4. “I find meaning in adversity.” Tough times can be the most rewarding phase of your life. Know that you can emerge from any challenge with greater wisdom and courage. Look back at the obstacles you’ve already overcome, and then feel the knowing that you can handle what’s ahead.

5. “I embrace change.” Accept that life is a series of changes. Focus on the present moment, and then prepare yourself to adapt to whatever circumstances come your way.

6. “I dream big.” Expand your wish list. Setting demanding but attainable goals will give you adventures to look forward to each day. Envision achieving the dream. What does it feel like?

7. “I practice forgiveness.” Lighten your load by clearing away any resentment you’re holding onto from the past. Set reasonable boundaries while you respond with compassion when others disappoint you. Pardon yourself too.

8. “I give generously.” Sharing your blessings makes you more powerful and joyful. Volunteer in your community and speak kindly to each person you meet today. Buy coffee for your co-workers or give your receptionist a flower. How does that make you feel?

An upbeat attitude increases happiness and productivity. Questioning old assumptions is key to being able to replace them with a new sense of certainty about yourself and your future. Adopting empowering beliefs will build confidence and prepare you for greater success. Start today. You’ll be glad you did!

Every person’s brain, like their body, is uniquely different. Not everyone is subject to the slowing down of mental faculties that tends to come with aging.

The Benefits of Brain Exercises

Like every muscle, the brain needs stimulation and exercise to sustain its function. Exercising the brain has as many benefits as exercising the body: You’ll be able to remember things later in life, you won’t forget as many details about other people, and you won’t have as many “senior moments” as perhaps you may fear.

But brain training isn’t limited to those who are approaching their golden years. Experiments with multiple sclerosis patients with cognitive damage have shown that doing activities specifically tied to brain training can help the brain develop stronger connections. Their brains literally became stronger through the power of exercise. There’s also a suggestion that doing brain exercises early in life can expand your later amount of cognitive reserve (i.e. how much your brain can bounce back as you age).

Some Brain Exercises You Can Complete On Your Own

Not all brain exercises need a machine or website to provide benefits to their users. Lumosity and NeuroNation have become popular in recent years and have proven very popular. But these activities still help give your brain a boost:

1 Reading. What’s the last full book you read? The more you stimulate your brain by learning, the harder and longer your brain will be able to work.

2 Protecting your head. Wear a helmet and take proper precautions if you think you may have a risk of a concussion. This endangers your brain health more than anything else.

3 Staying in touch with friends. Maintaining social ties is extremely important. Having people around to talk to and challenge you, keeps your brain working in a way that it wouldn’t ever work when you’re by yourself.

4 Talk about problems. Holding on to problems is much more troublesome to your health than just annoying you in the moment. It can lead to serious stress, and can even impair your brain’s abilities later in life. So, if you’re feeling depressed or have a mental problem you want to address, bring it up sooner rather than later. You’ll save yourself a lot of stress and potential harm to your brain.

5 Try new things. Force your brain to be creative, whether by building something in your backyard or playing a game of squash for the first time. It’ll do your brain good!

6 Quit smoking. This decision benefits many different parts of your body, but the fact that your brain will potentially reverse deterioration is a very good benefit!

7 Sleep more. Sleep doesn’t just restore your body. Your mind also benefits from having enough time to rest through the night.

Do you do brain exercises? If so, what have you found benefits you most?

Some level of stress is positive, even healing; however, chronic stress is not only unhealthy, it is downright dangerous. Unfortunately, research shows that roughly 70% of us live in a chronic state of stress. WOW!!! We are a stressed-out nation.  So stressed out, in fact that stress is now considered to be a national epidemic, especially with young adults between the age of 25 and 35.

So, what has us SO stressed out?! The usual suspects of course, such as work, health, finances, etc. But also, in recent history, we’ve been bombarded with breaking news alerts (especially in the last 20 years) that trigger our primal fears of safety and survival. It seems that every week there is another mass shooting, terror attack or natural disaster. In addition to our emotional stress though, we all encounter physical and environmental stress in our lives. And another, less obvious source of stress is our thinking, and that’s just as important as negative, toxic thinking is linked to illness and disease.

Just how stressed are we?  Following are just a few statistics in the United States of Stress 2019 Report:

• Roughly one third surveyed report seeing a doctor for something stress related;
• 57% report being paralyzed by stress;
• 51% of females report not seeing their friends at all in an average week;
• 59% of baby boomers have never been diagnosed with a mental health issue, while 52% of GenXs have received such diagnosis;
• Over one third surveyed report work is a regular source of stress; 44% among GenXers;
• 52% report financial stress; and
• 47% take it out on themselves (especially females).

Stress costs individuals and businesses billions! For individuals, stress can manifest as loss of sleep, increased anxiety, digestive disorders, weight gain or loss, depressed immune system, irritability, fatigue, brain fog, poor satisfaction, lack of motivation, poor/decreased job performance and a host of other symptoms. For businesses, this translates to lower employee productivity and satisfaction, higher sick days and absenteeism, and decreased profits.

Fortunately, there are MANY effective ways to manage and decrease stress in our lives – IF ONLY we commit to incorporating them in our lives!! Here are some examples:

• Meditation
• Yoga, exercise
• Tapping
• Mental hygiene / mindset exercises
• Breathing
• Acupuncture
• Qi Gong / Tai Chi
• Plant adaptogens
• Dietary changes

While some amount of stress in our lives is unavoidable, managing the negative impacts of stress is most definitely possible.

If you are feeling overwhelmed due to stress in your life, I can help! Please contact me at lynn@lynndelgaudio.com or lynn@yestoyourhealth.fit to book a consultation.

Also, check my website at www.lynndelgaudio.com

Although the year 2020 is now in the past, we still feel the effects in the present. Truth be told: 2020 was downright stressful! And 2021 will present its own challenges as well.

Whether we realize it or not, we are stressed! According to the American Psychology Association’s Stress in America 2020 Report, 70% of Americans report the economy is a significant source of stress, (versus 46% per the 2019 Stress in America Survey). 80% of Americans report having stress symptoms (Healthline), and 22% report an economic stress level of 8 to 10 on a 10-point scale (APA).

Too often, we push through the stress, but denying, ignoring, or normalizing stress can be incredibly harmful to our mental and physical health. So, what can we do? We can cultivate a healthy mindstyle (lifestyle for the mind!), by paying attention to how we think; how we nourish the mind. Here are Steps 1 to 3:

1. Increase Awareness.

Many times, we are not even aware we are stressed! My ‘go-to’ ways of knowing you’re stressed are a) somatic responses and b) emotions. Do you feel tightness in your chest, throat, gut? Is your heart racing? Are your shoulders up in your ears? Did you suddenly feel sadness, fear, anxiety, seemingly out of nowhere? These are all signs. Listen to your body and your emotions. They are wonderful indicators.

2. Appreciation.

In a state of appreciation, we are in a high vibration state, open and receptive. We are in those regions of the brain that allow for healing, growth, learning, creativity. Under stress, experiencing fear or anxiety, we are in quite different regions of the brain. Why is this significant? According to Dr. Gary Epler of Harvard Medical School, you can only be in one region of the brain at any moment. So, practice appreciation daily, hourly, as often as possible until it becomes your default mode!

3. Shifting Thoughts: Mental Hygiene 101 – My Favorite Things.

Remember the Sound of Music? During a thunderstorm, the children began thinking of things that brought them happiness, and suddenly, they didn’t feel so bad. If something is creating stress, acknowledge it, and then simply shift to a joyful, peaceful thought. Notice the immediate change in how you feel. Now, if you are experiencing extreme anxiety, you may not be able to get to joy immediately. Just reach for a better feeling thought to provide you a little relief at a time.

Stress is a part of life. We cannot eliminate it; only choose how we respond. Start practicing these daily to cultivate a healthy mindstyle.

To learn more about Mindstyle & other tools for stress management, contact Lynn at https://lynndelgaudio.com.

My three “go-to’s” for gaining awareness are:

1. Emotions are a great indicator of stressful thinking. Each time we have a thought, the brain releases chemicals that produce a feeling in the body, and corresponding emotion. If you suddenly become sad or anxious out of the blue, ask yourself ‘what was I just thinking about?’

2. Somatic responses – if you’re experiencing tension in your throat, chest, gut, or your shoulders are up in your eardrums, check in. What were you just thinking? Something has gained enough momentum that it’s creating a physical stress response in the body.

3. Meditation is useful in a) identifying thoughts that are leading to a stress response, and, also b) calming the mind/body by activating the parasympathetic nervous system.

We’ve all heard about breathing, exercise, nutrition, etc. for decreasing stress. Here are a few methods you may not have heard of:

Chew some gum! In 2008, Australian researchers found that chewing gum reduces the stress hormone cortisol and increases blood flow to the brain. It is also believed that, due to saliva production during chewing, the limbic brain feels that it need not be in hunting mode, and that it is safe enough to be eating.

Assign an upper limit & breathe.When you begin to feel anxiety, assign an upper limit between 1 & 10, for example, assign an upper limit to 3. When you get to that level, start to breathe deeply: 4 counts in, hold for 2 and release for 6. Repeat until you have arrived at a place of calm.

The Clear Button method. This is a quick 90-second reset. When stress arises, hold your palm in front of you and with the index finger of the other hand, press the ‘button’ in the middle of the palm. Close your eyes and focus on your breathing. On the first breath in, think ‘one’ and on the outbreath, think ‘red’. On the next breath in, think ‘two’ and on the outbreath, think ‘blue’. On the third breath in, think ‘three’ and on the outbreath, think ‘green’. Release the ‘button’ and breathe for 10 seconds. 

Appreciation! When we are in a state of appreciation, we remain out of the regions of the brain (amygdala & PCC) where we experience fear, self-criticism, judgement, anger, etc. Per Dr. Gary Epler of Harvard Medical School, we can only be in one region of the brain at a given time. In appreciation, we are in the ventromedial pre-frontal cortex, where we’re more open, receptive, and in a place for growth, healing and creating.

Lynn DelGaudio is an Integrative Nutrition Health & Mindstyle Coach, Author, Speaker. You can learn  more about her at https://lynndelgaudio.com 

Here are some great tips:

Limit fear-based media consumption! Even if we are not watching the screen, merely hearing the news can subconsciously produce anxiety. Know your limit and stick to it.

Grounding/earthing – Per Dr. Laura Koniver, M.D., “Physically touching the earth directly has been clinically proven through blood tests, imaging studies, sleep tests and research to be an extremely powerful anti-inflammatory agent, providing head-to-toe healing inside and out.” Plus, it just feels good! Check out her free e-book: https://intuition-physician.myshopify.com/collections/books-dvds/products/free-earthing-idea-book

Mind your posture! Our posture can really suffer from overusing technology and sitting too long. As more of us are working from home, where we lack an ergonomically fit workspace, this becomes an even greater challenge. Avoid working from the couch or bed. Stand, walk and stretch frequently. Use a proper screen height, set to eye level, to avoid slumping. 

Breathe! To alleviate stress and build resiliency, use diaphragmatic breathing and meditation for an immediate relaxation response. Or, try channeling your inner Yogi! Yoga links breath with movement, which can help decrease anxiety and improve flexibility.

Move! Exercise improves mood, energy, focus and immunity. Also, when we exercise, we release nitric oxide, which increases blood flow and nutrient delivery to the muscles. Gym closed? No problem. Check out this 4-minute workout by Dr. Zach Bush: https://www.youtube.com/watch?v=PwJCJToQmps&t=27s

Avoid mindless snacking. Unlimited access to the pantry & fridge during lockdown? Keep protein rich snacks available.  Protein is satiating, which allows us to feel full faster and avoid crashes that carbs might produce. Reach for hard boiled eggs, nuts and veggies!

To boost your immunity, avoid sugar, caffeine, processed foods & eat more nutrient dense foods – lots of dark leafy greens and vegetables in all colors of the rainbow. Make sure you get ample vitamin C and D and take a good zinc supplement. 

Practice safe technology – During lockdown, we are interacting far more with our cell phones, tablets and other devices. We can’t escape technology, nor do we want to! But we can take measures to use technology safely.  Here’s a great resource: https://www.wirelesseducation.org/

There’s a lot happening in the world that is out of our control, but we can take control of our own health and happiness. 

To learn more about Lynn, visit www.lynndelgaudio.com

Stress reduction
I can’t stress enough how important this is!!! Stress is already at epidemic levels, and the FEAR associated with the virus, the market’s reaction, etc., can exponentially increase already high stress levels, which is dangerous. Did you know that upwards of 90% of all illness is attributed to stress? Stress is the perception of threat; emotional, physical, financial, etc. When stress is recognized, the immune system shuts down in order to conserve energy and defend against that threat.

Hormones such as cortisol & adrenaline are elevated, and inflammation occurs. And, when we are in a chronic state of stress – and science suggest 60% to 70% of us are – the brain can downregulate genes that trigger disease. Further, uncontrolled stress can lead to panic. The good news is you are in control. Some great ways to reduce stress include meditation, yoga, deep breathing, exercises, and the tips that follow in this blog. Do what works for you to reduce your stress.

Proper nutrition
Incorporate as many nutrient dense foods as much as possible. Even if you don’t ditch the junk entirely, you will benefit from adding in as many nutritious foods as possible. Organic is always preferable. Did you know that you’d need to consume about four times the amount of non-organic food to get the same nutrients as in organic?

Also, because 80% of your immune system resides in the gut, a healthy gut microbiome is critical. Be sure to incorporate foods such as citrus fruits, berries, kiwi, dark chocolate, sweet potatoes, red bell peppers, spinach, broccoli, ginger, garlic, oily fish, or shellfish. Consume less – FAR LESS – processed foods, sugar, alcohol and dairy.

Ample rest
Getting enough sleep can be a challenge in an increasingly busy and uncertain world. Lack of sleep can make us less productive, more stressed, less alert, impact our mood, increase stress and cause inflammation. Sleep deprivation can also increase your risk of getting sick and affect your recovery time. During sleep, certain proteins (cytokines) necessary to fight inflammation and infection are released.

Lack of sleep results in decreased production of these protective cytokines. For even better sleep, try to stick to a pattern, keep TV out of the bedroom, don’t eat for at least two hours prior to bedtime, minimize TV and social media well in advance of dozing off and try to set a positive intention while falling asleep.

Connection
Studies have shown that a lack of connection is a greater threat than obesity & high blood pressure and can trigger stroke and heart disease. Conversely, those with good social connections benefit from stronger gene expression for immunity, increased longevity and speedier recovery time from illness.

In the Coronavirus era, many of us are forced to work remotely, and for some this may bring on new stressors and feelings of loneliness. It’s important to employ strategies to maintain social connection, and not allow social distancing to create alienation and isolation. Stay in touch with friends, colleagues and family. Talk on the phone, rather than texting. Use Zoom, Skype, FaceTime, etc. to have face to face interactions.

Take a walk
Get out in nature! We’ve become a bit disconnected with nature, haven’t we? It’s estimated that Americans currently spend ~90% of their time indoors. Connecting with nature boosts your emotions and your immune system. Just the sights and sounds alone put your central nervous system into a more relaxed state. One study showed that patients recovering from surgery who had a view of nature recovered faster and with less medication than those with a view of a brick wall.

Increased exposure to plants means increased exposure to phytoncides, which prompts the immune system to produce certain protective white blood cells that help fight against many health conditions. If you are working remotely, take an hour to make calls and take a walk. Work on your porch. Eat lunch outside. Can’t get out? Make sure you frequently look out of a window at the trees for a few minutes.

I offer my clients strategies for these – and other – pillars for boosting immunity and creating a healthy life & mind-style.

Note: The Coronavirus is changing the way we work and behave. Working remotely is now becoming increasingly popular and necessary during this outbreak. Accordingly, I am adapting my services to accommodate this transition. Please contact me to learn about my online speaking services. www.lynndelgaudio.com

Even BEFORE the threat of Coronavirus, stress was already at epidemic levels. Per the United States of Stress 2019 Report:

• ~1/3^rdreport seeing a doctor for stress-related issues;
• 57% report being paralyzed by stress;
• 51% of females don’t see their friends at all in an average week;
• >1/3^rdreport work is a regular source of stress;
• 52% report financial stress; 
• 47% take it out on themselves (especially females).

Enter, the Coronavirus: Confusing news messages. Collapsing markets. Shutdowns. Layoffs. Deaths. Social distancing. Global panic.

Result: Dangerously elevated & chronic stress, anxiety, poor sleep, confusion, depressed immunity, and increased risk for illness/disease. 

Unchecked, stress can manifest as depression, high blood pressure, digestive disorders, weight gain or loss, depressed immune system, irritability, fatigue, brain fog, poor satisfaction, low productivity, lack of motivation, poor/decreased job performance, increased risk for heart disease, asthma, diabetes, stroke, and a host of other conditions.

Fortunately, there are many ways to effectively decrease and manage stress in our lives. Here are 5 things you can do to reduce stress NOW:

• BREATHE! Inhale 4 long counts through the nose, hold for 3, exhale for 5 or 6 through the mouth. Close your eyes – that sends a signal to the brain that you’re safe.
• MEDITATE! If you think you only have 5 minutes, take 20!!! This calms the CNS, reduces BP and builds resiliency.
• REDUCE TOXIC THINKING! Toxic thinking creates a stress response in the body! My book, Altered on Impact provides numerous strategies for this!
• EAT WELL! To boost immunity and reduce stress, eat MORE nutrient-dense foods & LESS sugar, processed foods, alcohol.
• CONNECT WITH OTHERS! It’s is critical that we not allow social distancing to equate to or result in isolation, alienation and depression. Get on Zoom, Skype, FaceTime, GotoWebinar, etc.

If you are feeling stuck in the stress of fear/anxiety, I can help!

Please visit me at www.lynndelgaudio.com