Taking Control of Stress

Control? Why?

 

Work, kids, school, money, exercise, eating… What do these all have in common? Well, they can stress you out to the point of ripping your hair out OR inspire and motivate you to get out of bed and do what you do every single day. The KEY is to find your stress sweet spot and use it to fast track your goals, and potential.

Too much stress can get in the way of you and your goals… Maybe even lead to you crashing and burning. However, too little stress can slow down your progress because you’ll get bored. Let’s find out how to hit that optimal point of stress to keep you at the top of your game.

First, let’s go through the difference between a positive and negative stress response. Stressors aren’t necessarily good OR bad, it depends on your response. A positive response means you’re feeling energized, focused, pushing the boundaries of your comfort zone, balancing stress and rest, and learning and growing through the process. A negative response leads to you feeling weak, distracted, in need of rest, not challenging yourself, and can even lead to weight gain and metabolic, hormonal, and immunity disruptions.

 

How do I deal with this?

 

How? Well first you’ve got to recognize what factors are out of your control and more importantly, which factors are IN your control. Also, if you’re stress resistant by nature and have had lots of practice at handling stress growing up, your view on stress may be that it is a challenge to tackle. But if you’re stress prone and have had little practice dealing with stress, you may find yourself looking at stress as a problem to avoid. If you’re having a hard time changing your attitude and view on stress, look at building a strong support network and changing your environment to have more time outdoors in nature or with loved ones.

It’s important that you look at your current stress load and ask yourself “does it have to be that high or that low?” Think about your goals and how your actions align. Find out what’s worth taking out or adding in.

 

What does it feel like?

  • Too low: bored, unfocused, purposeless
  • Too high: anxious or obsessive, panicked, stuck
  • Just enough: energized, engaged, actively moving towards goals

 

A great way to address inspiration and energy is to learn how to set effective goals. We’ll be releasing a blog post diving into this topic further in the near future. But until then, go read up on the last blog titled “How NOT to set goals”. Do this too get started on the perspective you should be taking when approaching goals.

For rest and recovery, there are many things that you can do! A lot of it depends on personal preference, but here are 4 examples to get you started.

  1. Practice relaxing activities: Walking, massage, deep breathing, laughing, yoga, meditation, and even (especially) sex, which is not always relaxing.
  2. Get outside: take your walk outside for improved mood and lower stress hormones and heart rate. Getting moderate sun exposure is ideal and helps increase mood and vitamin D levels.
  3. Adjust your exercise routine: the most effective way to approach this is with a mix of strength training (weights), conditioning (cardio, intervals) and low-intensity recovery (walk)
  4. Practice self-compassion: ask for help when you need it. Get counseling if you’re feeling helpless, know your limits and unplug regularly.

If you follow and apply these recommendations you’ll be well on your way to taking control of your stress. Stay tuned for more valuable blog posts!

Your Trusted Chiropractor Auckland

Take control, contact Revolution Chiropractic – Leading  Chiropractor Auckland

To Schedule your FREE CONSULTATION at Revolution Chiropractic E-mail or Call us on 09 418 3718.  

You can also book online here !


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File:Corporate Woman Being Stressed at Work.svg - Wikimedia Commons

2 Simple Tips For Reading Food Labels

If you are like most people you pick up a packet of food in the supermarket and turn it over to read the ingredients to see if it is good for you, all the while having no idea what you are reading. Eating healthy can seem complicated at first so let’s try and make it simple.

Putting the right fuel in your body is essential for your day-to-day wellbeing and performance as well as longevity. Poor diet is linked with many chronic health conditions. We encourage our patients to clean up their diet when undergoing structural chiropractic care to maximise their body’s ability to heal, recover, and re-structure. Think of it this way, if a builder uses cheap materials to build your home it probably won’t last long. Each day your body produces millions of new cells PER SECOND, so make sure you get the appropriate raw materials for your body to make the best cells it can.

Tips

  1. My first recommendation when it comes to reading a food label, is NOT to. Why? Because the food you eat shouldn’t need labeling since it has only one ingredient in it. Most of your diet should be made up of plants, lots of vegetables, fruit, legumes, and grains. If you buy carrots, there are only carrots in the pack. If you buy potatoes, same deal. As a rule of thumb, the more processing steps involved in getting a product from its source to your plate, the less good it probably does for you and the more potential harm it has.
  2. Okay so every now and then you will need products that do have a label on them. The simplest way to approach this is if you can’t read, pronounce or understand the ingredients list, it’s probably not good for you (this is a general rule, and with rules, there are always exceptions).

These two tips can be very helpful if you are new to eating better and you are trying to clean up your act. Don’t get overwhelmed by all the information out there, start simple and keep educating yourself!

Your Trusted Auckland Chiropractor

Contact Revolution Chiropractic – Leading  Chiropractor Auckland

To Schedule your FREE CONSULTATION at Revolution Chiropractic E-mail or Call us on 09 418 3718.  

You can also book online here !


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File:Food label from the Co-operative Food Sausages.jpg - Wikimedia Commons

The Busy Person’s Workout

 

If you’ve had no time during the week and you’re looking to fit in a quick, solid sweat, here’s your go-to do anywhere workout. It’s a great way to maintain muscle mass, keep your metabolism going and more!

Full-body movement everyday is important whether it be cycling, running, climbing, walking or this awesomely time-efficient workout. Here it is:

  • 5 reps of each of the following 5 movements = 1 circuit.
  • Repeat for a total of 3 circuits (add or subtract 1 based on your conditioning level and available time).
  • 1-2 minutes rest between circuits.

Squat

  • Stand with feet shoulder width apart and arms out in front of you.
  • Keep your core engaged and your tailbone tucked in.
  • Lower yourself by pushing your hips back and keeping your feet pointing straight.
  • Push weight through your heels and midfoot when pushing yourself back upright.
  • Increase difficulty
    • Add more reps.
    • Hold something decently heavy like a dumbbell or a bag full of things.

 

 

Push-Up

  • Start on the floor with your arms extended in front of you, your hands directly under your shoulders and your fingers pointing forward.
  • Maintain a straight line form your head to your heels.
  • Keep your elbows in and externally rotate your hands so that your elbow creases are pointing forward (imagine twisting the ground outward) and lower yourself.
  • Increase difficulty
    • Add more reps.

 

 

 

Good Mornings

  • Stand with feet shoulder width apart and arms behind your head.
  • Keep your core tight, back straight, knees slightly bent and weight on your heels.
  • Bend at the waist by pushing your hips back until you feel a little stretch in your hamstrings (behind your thighs).
  • Increase difficulty
  • Extend your arms up overhead.
  • Loop a resistance band behind your neck with the other end under your feet.

 

 

Single-Arm Dumbbell Row

  • Find a chair and get into a split stance with your right foot forward (knee bent) and left foot straight and back. Place your right hand on the chair and hold the weight in your left hand.
  • Keep your core tight, tailbone tucked and weight on your front foot (right) heel.
  • Pull weight to your lower ribs and lock your shoulder blade down.
  • Complete 5 reps on each side.
  • Increase difficulty:
    • Add more reps.
    • Add more weight.

 

 

Bear Crawl

  • Start on all fours.
  • Push with toes to bring your knees off the floor.
  • Keep pelvis stable and centred.
  • Crawl with your right arm and left leg moving up together.
  • Do the same on the other side.
  • That’s one rep.
  • Increase difficulty:
    • Add more reps.

 

Your Trusted Auckland Chiropractor

Contact Revolution Chiropractic – Leading  Chiropractor Auckland

To Schedule your FREE CONSULTATION at Revolution Chiropractic E-mail or Call us on 09 418 3718.  

You can also book online here !


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How Poor Posture Is Destroying Your Health & 2 Posture Tests To Try At Home

Why is proper posture so important? Is it for the way you look? Sure, people definitely look better when they fix their posture. But regardless of esthetics, your posture is actually key to how your body functions in more ways than one.

Take muscles for example: when you’re sitting with your head forward, your posterior (back) neck muscle are working way too hard to support your head, while your anterior (front) neck muscles switch off. This leads to muscle imbalances and over time may very well develop into neck pain which can be stemming from degeneration, disc disease, muscle strains and so on.

Now your organs: when your body gets used to a slouching position and makes it a long term problem your intestines get compressed and digestion can become difficult. Poor posture also reduces lung capacity by up to 30%. As you can imagine it can compress the heart and reduce the flow of blood to vital organs thereby making them work less efficient and create disease within them.

Not only does posture affect you physically, it can also be detrimental psychologically. Studies have linked poor posture to increased depression, stress and fatigue.

The overall effect can become global and when those issues persist long term they can take away from your quality of life and even longevity.

 

“How do I know if I have a possible posture problem?”

 

Luckily there are 2 tests that you can try at home to see if you have any possible posture problems. All you need is a wall and/or a floor!

 

The Wall Test

 

Stand with the back of your head against the wall with your heels 6 inches away from the wall. Your buttocks and shoulder blades should touch the wall.

If you can slide more than 3 fingers behind your neck or the small of your back then it indicates poor posture.

 

The Floor Angel

 

Lie on the floor with your knees bent and your feet on the ground. Lower your rib cage so it’s in contact with the floor and your arms are out and bent at the elbow by 90 degree like so:

If your hips, rib cage, head or wrists and arms can’t maintain contact with the floor then this may indicate possible postural issues.

Try these out and see what your posture is like! If you have any questions or concerns, feel free to ask your structural chiropractor.

 

Your Trusted Auckland Chiropractor

Contact Revolution Chiropractic – Leading  Chiropractor Auckland

To Schedule your FREE CONSULTATION at Revolution Chiropractic E-mail or Call us on 09 418 3718.  

You can also book online here !

Follow us on Instagram Or  Twitter, connect with us on LinkedIn,  become a fan on Facebook.

SUBSCRIBE TO OUR YOUTUBE CHANNEL FOR DAILY EXERCISE AND HEALTH ADVICE.

 

Image from page 29 of "The posture of school children, wit… | Flickr