#25: The company we keep - how everyone around you is changing your brain.
Plan to Feel Great - Changing mindset, improving health and losing weight
Release Date: 06/25/2019
#35: Belly Breathing techniques for relaxation, decreased pain and improved digestion.
Plan to Feel Great - Changing mindset, improving health and losing weight
Plan to feel great
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#34: Deep Belly Breathing for relaxation decreased pain and improved digestion.
Plan to Feel Great - Changing mindset, improving health and losing weight
Plan to Feel Great!
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#33: Urge Incontinence - Urine for a surprise on how to stop peeing uncontrollably!
Plan to Feel Great - Changing mindset, improving health and losing weight
Today we’re talking about a topic that doesn’t feel all that mellow yellow: the experience of peeing when you don’t want to be peeing. It’s called urinary incontinence (UI), and it affects A LOT more people than you might guess! Though this topic is a little taboo, we’re going to have some fun with it, and by the end, you’re going to know what to do about it for yourself or your loved ones. UI occurs when you suddenly get a strong urge to pee and you just can’t get to the toilet quickly enough. It’s caused by your bladder sending you the “urge” signal and failing to be...
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#32: Take responsibility for your health and find your power!
Plan to Feel Great - Changing mindset, improving health and losing weight
Remember that 90s pop song where the woman sang, "I've got the power!"? She's right. She does, and you do, too! There may be many things in life that we don’t have control over, but there is quite a lot that we DO, especially when it comes to your health. When you take responsibility for creating changes that are within your power, you move from the passenger seat to the driver’s seat. And then you're free to put the pedal to the metal! Recognizing and wielding your power can seem like a daunting task, but it's essential if you want to get closer to goals like living pain-free, losing...
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#31: Hydration - for health, weight loss and athletic performance.
Plan to Feel Great - Changing mindset, improving health and losing weight
Raise your hand if you know you drink the proper amount of water each day! How much is the proper amount, you ask? Roughly 0.5 oz to 1 oz of water per pound of body weight per day. (Do you still have your hand raised? Good!) This amount may seem like a lot, but it’s what our bodies need to perform optimally. Dehydration occurs when you use/lose more fluid than you take in, and your body doesn't have enough water and other fluids to carry out its normal functions. Episode 31 of my podcast is all about how water can make you feel (and look!) your absolute best, so fill up a water bottle and...
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#30: Automatic Healthy Behaviors - Imagine making healthy choices without even meaning to.
Plan to Feel Great - Changing mindset, improving health and losing weight
Sometimes it seems like our BAD habits occur so easily and effortlessly, don’t they? Why aren’t we as compelled to eat broccoli as we are to eat cupcakes?! But there is a way to get ourselves to participate in healthy habits without even thinking about it… and that is to make them automatic. I work with my clients a lot on their habits, because it’s one of the best ways to improve your mental and physical health; changing the little things that you do on a daily basis can help you lose or maintain your weight, live pain-free, have healthy relationships, and so much...
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#29: Arthritis - An up to date look at joint pain.
Plan to Feel Great - Changing mindset, improving health and losing weight
Arthritis is swelling and tenderness in your joints. Osteoarthritis, one of the most common types which more than 27 million Americans suffer from, causes a breakdown in your cartilage - the hard, slippery tissue that covers the ends of bones where they form a joint. When cartilage is good, it cushions the ends of the bones and allows nearly frictionless joint motion. But when cartilage is damaged, it can result in bone grinding directly on bone, which causes pain and restricted movement. Ouch! I help clients with this ailment frequently, and one thing I’ve noticed is that many patients have...
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#28: Forming good habits - successful people are specific!
Plan to Feel Great - Changing mindset, improving health and losing weight
Which statement sounds more believable: "I am trying to improve my back pain," or "I am reducing my back pain by doing deep core strengthening and back extensions every day for 10 minutes at 7:30 am and 7:30 pm"? The difference between these two statements is specificity. Being specific gives you direction, helps you stay on track, and helps you to know when you're getting closer to your goal! So if you are trying to create a plan to reach a goal, resist the temptation to be vague with your goals. For instance, if you’re trying to "eat healthier", how will you know when you’ve succeeded?...
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#27: How to kick a bad habit by paying attention to cues.
Plan to Feel Great - Changing mindset, improving health and losing weight
When you go to the movie theater, is it a given that you buy popcorn? What about on your morning commute: do you pass a doughnut shop and pop in for a coffee and a few glazed holes? How often do you pause to think about whether you really, actually want these things, or whether you’re indulging in them simply because they are there? Hey, there’s no shaming going on here! Rather, I want you to become more aware of the *cues* in your life. As a doctor of physical therapy, I use verbal and physical cues all the time and I’m always impressed by how powerful they are! So many...
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#26: Sleep - the 5 essentials for a good night's rest.
Plan to Feel Great - Changing mindset, improving health and losing weight
Sleep and health, pain and weight loss are intricately connected. Sleeping well and feeling rested are essential!
info_outlineGot negative people in your life who are trying to rain on your goals? Our first instinct may be to avoid them, but depending on how close they are in your life, that’s not always possible. So It’s important to learn how to deal with these kinds of people in a healthy way.
The reason is because (you guessed it) neuroplasticity! Our brains respond to what we put in them -- not just books and education, but also the people and media in our environment.
Our actual brain pathways are influenced toward more positive thoughts or more negative thoughts, and our environment also affects our drive toward goals. Meaning whatever your goal, whether it’s to run a 5K or save up for a cruise, having naysayers around you actually, literally does affect your chances of reaching that goal!
Sometimes it pushes us harder to achieve the goal. But other times, it extinguishes that fragile glimmer of a goal before it even has a chance to grow.
This episode shares tips on how to deal with naysayers in your life. I also talk about how to clarify the naysayer’s actual intent: maybe they’re actually trying to push you forward, but don’t know how to do it. Either way, you’ll gain strategies on how to protect your goals, how to convey what’s important to you, and how to gain healthy space if you need it. After all, your brain is fertile soil; protect what grows in there! :-)