Archives

“The mind is everything. What you think you become.” Buddha

What we think, say and tell ourselves does directly affect our overall well-being and health. Having positive or negative thoughts do matter. It is not realistic for a human to be happy all of the time or feel 100% physically in tip top shape all of the time, but we do have the ability to shape and reshape our responses and reactions to life and relationships. A mindset refers to the way people see their intelligence, abilities, and personal qualities.

Let me give an example that I have experienced in life. When I had torn my ACL on my right knee and went through surgery to repair the knee, focusing on the positive, and not the negative was important for my healing process. It was easier to complain about the pain and the fact my knee was not the same as it had been prior to the accident and surgery. Instead of having my mind focus on what my knee was unable to do, I began to focus on the things my knee and body were able to do. Every day I reminded myself that I am strong and healing, my knee is strong, my body is healthy, these positive affirmations promote a positive sense of well being and support my body within the healing process. Our body listens to our minds.

When your mind shifts, the world shifts.” Have you ever noticed that when you are intentional with your thoughts, they tend to manifest? These thoughts can be positive or negative and the same outcome will occur. I prefer having a life filled with positive vibes and manifestations than negative as most of us generally do. You are probably thinking, Alison no one can be positive all the time. Yes, I agree, but we can control our reactions and responses as mentioned earlier. If you can focus on the positive vibes and feelings, and not the negative, you will attract more positive energy in to your life. This is an important thought when we look inwards at ourselves. Many of us may be our harshest critics, we need to reverse this way of thinking and look at ourselves with less judgment and with more love.  Speak kindly to ourselves, give ourselves grace, remembering that the first time at anything is always the hardest for anyone! If we practice this habit with ourselves, we can then extend our awareness and positive vibes outwards to our community. This in turn leading to a positive mindset for ourselves and for others in the world.

Farmers markets continue to gain popularity in modern times for a multitude of reasons! Between fresh, local, seasonal whole foods, flowers and veggie starters, homemade baked goods, artisan crafts and jewelry, live music, food trucks, and community involvement, there are many reasons why farmers markets are so fantastic! If you have not been to one, I strongly encourage you to check one out in your area this weekend!

Attending farmers markets are a great way to support your community. It is a place where farmers can sell their food and products directly to the consumer, you! Not only are you enjoying the benefits of fresh food from these farmers, you are supporting their small businesses in a sustainable fashion. Although most farmers markets are available May – September/October, some cities will offer year round indoor markets! I have enjoyed these when I have travelled to Seattle and San Francisco. That’s a fun tip next time you are travelling to a new city – do a search and check out their local farmers market schedule. I recommend bringing a reusable bag with you to stock up on all the goodies you will aquire!

We love to explore the local farmers markets in our area on the weekends. We stock up on veggies for the week, grab a few unplanned treats like a gluten free baked good, homemade soap, & fresh cut flowers, enjoy a snack, meal, or coffee drink from the local stand, and enjoy the live music typically playing at most markets! Living in Colorado we have many markets to choose from in the spring through fall. If you live in the front range of Colorado I highly recommend both the Boulder and Longmont weekly farmers markets on Saturdays. If Saturday is a bit busy for you, check out Boulder’s farmers market on Wednesday evenings! A new market that my husband and I discovered this summer is the Nederland Farmers Market. How awesome this experience was for us! A high altitude, mountain community farmers market, very special. I hope to hear from some of you about the wonderful farmers markets you have attended!

Strength training has evolved for me over the years. My understanding of it in my 20’s has grown now that I am in my 40’s. I used to only associate strength training with building muscle and being an athlete, this was incorrect. Yes, strength training will build muscle and increase endurance, both very important factors when you are an athlete, but you do not have to be an “athlete” to reap the benefits of strength training. Strength training will make you stronger. Being stronger allows us to perform our daily activities with ease, carrying groceries, playing with your kids, cleaning the house, going for walks. Now in my 4o’s, I have come to understand that strength training not only builds muscle, it makes your bones strong and helps to keep off that stubborn belly fat.

Bone density is an important factor to be aware of as we age in terms of strength. Strength training will keep and make your bones stronger. As we age, osteoporosis becomes a topic of concern. When your bones are more susceptible to fracture due to the lack of bone density, your daily activities may become limited or obsolete. Weak bones plays a part in having a weak spine and poor posture. Studies show that strength training over a period of time can help prevent bone loss and may even help rebuild new bone.

As you build more muscle and lose body fat through strength training, you will feel and appear leaner. Fat around the abdominal region may increase your risk of chronic diseases, including heart disease, type 2 diabetes, nonalcoholic fatty liver disease and certain cancers, it is important to keep the belly fat at a minimal not only for vanity but more importantly for health concerns. Strength training increases your metabolic rate, allowing your body to burn more calories at rest. Studies show that your metabolic rate may be increased for up to 72 hours post strength training. I love the idea of our bodies burning more calories even when we are not working out!

bicep curl with dumbbell

Both pilates and yoga are excellent practices to incorporate into your strength training routine. There are many classes online to get you started or check out a local class in your town! Both modalities will keep your body feeling young and strong. If you are a beginner to strength training, start with body resistance exercises such as pushups, crunches, squats, planks and wall sits. Reach out to me if you have questions about strength training and how to get started. I would be happy to set up a customized training program for you that can be done at home or at a gym!

wall sits can be done anywhere!

forearm planks