15 HEALTHY HABITS FOR THE BODY

15 Ways To Relax, Release Stress, Reduce Tensions and Pressures, Aches and Pains Around Your body

by Alexandra Merisoiu

15 HEALTHY HABITS FOR THE BODY

I have incorporated these habits in my life and have experienced the changesmyself.

Habits for The Body is the first of a series of 3 E-Books.The other 2 are Habits for The Mind and Habits for The Spirit

These are some the habits I work with when changing my clients' lives over the 12 weeks Health & Wellness Programs

15 HEALTHY HABITS FOR THE BODY

These are 15 habits for a modern society, very simple 3-5 seconds habits which, if implemented properly and for long enough, could change your life forever.

The strategy is to take 1 habit at a time and practice it every single day, 2 timesa day or whenever needed, for 30 days when it becomes part of your lifestyle.

Continue with this habit while you introduce another one for the next 30 days.And so on...

Some of the habits should be performed in safe places, and not while driving orin moving vehicle. You may also need to check with your doctor if you suffer

from health conditions.

Barefoot Walking

1

Walking barefoot or Earthing has been shown to reduce blood viscosity aMajor Factor in Cardiovascular Disease

The continuous earthing of the human body a shown to decrease bloodglucose in patients with diabetes.

In patients who experience anxiety, emotional stress, panic, fear, and/orsymptoms of autonomic dystonia, including headaches, cardiac palpitations,and dizziness, grounding could be a very realistic therapy. These patients maysee positive effects most likely within 20 to 30 minutes and in almost all casesin 40minutes.

So let's Walk Barefoot

Stretch Your Toes and FingersOne at a Time

2

Your body is this amazing system of approximately 642 skeletal muscles.

You use your fingers, for grabbing, typing, pulling, pushing, holding, opening,throwing, catching, carrying, feeling,

If you had no toes you would not be able to walk. Your toes keep you balancedand because of them you can walk and run.

Look after your fingers and toes, they do a lot of work for you and they don'tdeserve to be ignored.

Do this at the desk for your fingers, and before you go to bed or while you takea bath for your toes for your toes, or you include it into your fitness routine.

Stand Tall

3

Throughout the day we hold on to stress and frustration.

Every little and apparently insignificant negative energy stays with you and youprobably hold most of it in your shoulders.

Stand Tall with Shoulders and Shoulder Blades Relaxed

The moment you allow them to relax you let go of all the stress and frustration.You allow your body to relax and to heal.

Just take 3 deep breaths and with each breath you allow your shoulders to dropa millimetre at a time. Close your eyes if you want to.

Sit Tall

4

Again I emphasize relaxing your shoulders.

Sit Tall with Feet Flat on the Floor, Shoulders & Shoulder Blades Relaxed

By holding the feet flat on the floor you relax more muscles, your quadriceps,your ankles, your feet and you put no weight on either leg.

Remember to do this while you drive and wait in a queue, but be careful.

Eat Nutritious Foods

5

Eating has become a burden for many of us. We seem to hear about iteverywhere. It seems there is nothing to talk about then "healthy" or "diet".

Nutritious and unprocessed foods are necessary for the body as well as for themind.

Avoid intoxicating your body and you will notice changes in your energy levels,sleep patterns, your weight and body tone.

Mindful About Your Eating

6

It is important to understand that there are important processes in eating food.Most importantly the need to chew.

The process of chewing is called mastication. Nutritionists state that in fact weneed to chew each mouthful 50 times in order to release the nutrients and theenzymes in which will start the digestion process.

You see, if you do not properly chew your food and just partially chew or justswallow it then it requires more resources and energy from your digestivesystem to fully break down the food. Whereas if you start to chew it thoroughlyby the time it gets into your digestive system it is partly broken down.

So good mastication and slower eating leads to better nutrient breakdown,better digestive system, better tasting food and better fuel economy!Be mindful about your eating

Rate Your Hunger

7

If you find yourself in the situation when you are very hungry and feel likeeating anything and everything in front of you, stop and acknowledge howhungry you really are and whether you actually need to have a meal or just asnack.

Rate your hunger on a scale of 1-10 (1-very hungry, 10-very full)

Eat when you are at 4-5 on the scale and stop eating or dont eat when you areat 6-7 on the scale.

You should not feel very hungry when you have your meal and not feel very fullwhen you finish your meal.

Think before you eat.

Practice Deep Breathing

8

Potential benefits you can achieve by incorporating deep breathing exercisesinto your day:

1. Removing stale air by filling and emptying your lungs.2. Improved circulatory system and connective pathways.3. Increase the amount of oxygen in your blood.4. Improving your cardiovascular system. Your heart is a muscle and like anyother muscle in your body it can be developed with practice.5. Directing the breathe into areas of the body where there are injuries andillnesses. This stimulates on a healing level as well calming in the case of a pain,stress or anxiety.6. When doing physical exercise and sports it can help with your cardiovascularwarm up.7. Reducing your recovery period after physical sports and exercise.

If you have a heart or cardiovascular condition, high or low blood pressure or a condition or illness that could be affected by the breathing exercises then please seek medical advice before commencing breathing exercises.

Square Breathing Exercise

This level of breathing has 2 holds. The 1st between the in and out breathe. The 2ndafter the out breathe. Place on hand lightly on your stomach.The holds should be the same length of the in and out breathe and all sides of thesquare are of equal length.

1. With your mouth closed take an extended BREATHE IN through the nose as in ,pushing your hand out with your stomach muscles (e.i. breathe in for 5 seconds)

2. HOLD the breathe for the same length as the in-breathe (e.i. hold for 5 seconds)

3. Slowly BREATHE OUT through the nose, pulling your stomach in, for the same lengthas the in breathe (e.i. breathe out for 5 seconds)

4. HOLD the breathe for the same length as the in-breathe (e.i. hold for 5 seconds)

Continue with steps 2 to 5. There should not be a strain and you shouldn't find yourselfcatching your breath. If this happens shorten the length of the sides of the square.

Sigh

9

Wherever you are, at the desk, in the car, at work, on the tube, walking downthe street, sigh to relax your shoulders and any tensions and pressures aroundyour body.

We do this unconsciously when we get past a tensed situation.

Take a deep breath in and exhale with a sound (where possible).

Do this often even if you don't seem to need it. You will feel marvelous.

Practice a Sport

10

There is no better way to exercise than practicing a sport you enjoy.

Going to the gym is one thing, learning something while you exercise is another. Practicing a sport makes you exercise for 1-2 hours without even thinking youexercise.

You can try rock climbing, squash, tennis, martial arts, running (have a goodcoach), cycling (find a coach or a team to join), rowing, obstacle course racesetc.

Workout Your Body & Mind

11

Going to the gym is great. But how we do it is more important.

Many of us go there because we "have to" go, I seems like we have no choice.

We tend to do the same thing every day, there is not creativity involved, nopassion, enthusiasm.

I do not agree doing or repeating something for the sake of it. When youexecute an exercise make sure you learn more every single time.

So be creative, allow your body to flow, don't keep it tied up to a single routinefor weeks in a row. Feel the freedom of movement, feel alive.

Allow yourself to stop resisting your natural flow.

Your Relaxation Triggers

12

Everyone has a trigger that makes them instantly relax at a body and mind leveland gets them into "the zone".

For me this is my morning sessions of mindfulness and mediation, ObstacleCourse Races and Martial Arts Karate Shotokan.

But it does not have to be limited to sports or exercise. It can be anything thatmakes You relax.

Now find your trigger and practice it at least once every other day.

Sleep

13

This is by far my favorite.

Restful sleep is an essential part of mind-body health, it is the key to stayinghealthy and strong.

When youre well-rested, you can approach stressful situations more calmly,yet sleep is so often neglected or underemphasized.

Focus on the quality of the sleep rather than quantity. Make sure the quality ofsleep youre getting is restful and restorative.

When you have a deadline the best thing you can do is take a 10 min nap todraw the energy to tackle that project.

Smile

14

Research has found that even a phony smile can help you handle stress. So ifyoure looking for a way out of stress, youll need to smile more.

Read about the research by clicking here

Be Physically in The Flow

15

For me being physically in the flow is being totally relaxed. Feeling my feet onthe ground or my spine against a flat surface.

When I am in the physical flow I am strong, I am powerful and I am extremelyconfident. And people see this right away.

Now

Remember The Strategy:

Take 1 habit at a time and practice it every single day, 2 times aday or whenever needed, for 30 days when it becomes part of your lifestyle.Continue with this habit while you introduce another one for the next 30 days.And so on...

STOP right now, stop reading, close your eyes and take a long deep breath.Take it all in before you go do something else.

Alexandra Merisoiu

Her clients usually work with her because they feel overwhelmed, overworked and tired and seek a more balanced lifestyle.

What separates her services from other Wellness Coaches is that she is a Transformational Health and Wellness Coach. By using only the natural environment and looking at all areas of your life and health you achieve massive transformation in just 12 weeks. Because of this, Alexandra's clients are happier, attain fuller health and have a more fulfilling family life.

Clicking anywhere on the page will direct you to her website

Alexandra is an Outdoor Transformational Health andWellness Coach and specializes in helping professionalwomen in their 30's and 40's to overcome stress, anxietyand depression which is having a negative impact ontheir children, family and professional life.

What clients have to say

I feel more confident and less inclined to depression.Nicole, Soprano

I After this experience with Alexandra I found myself with a new attitude : stronger and confident to face new life challenges.

Viola, Aspiring Fashion Designer

She has tailor made all exercises to suit my age, body and ability without making me feel lumpy, heavy or inflexible.

Jane, Lawyer

Alexandra pushed me to break Mental & Physical Boundaries Elena, Actress

Please feel free to share this E-Book with other professional women to help them:Release Stress

Reduce TensionsRelease Pressures

Relieve Aches & Pains Around The Body

Leaving them Healthy Happy & Stress-Free