⚡With all the news about the coronavirus pandemic, it’s easy to feel powerless over your health.
🍎But there actually are some steps you can take to help your immune system in top shape.
🏃♂️Taking action goes a LONG way toward moving you from overwhelmed to empowered.
🥦I’ve got a list of healthy immune-boosting actions you can take to get back that sense of control.
NOTE: Remember, it’s still super important to follow prevention guidelines for handwashing and avoiding people who are sick …. even if you follow these steps:
🧐🤯There is so much misinformation being spread about the coronavirus, it can be HUGELY helpful to consult an official source.
I stumbled across this fantastic “myth-buster” page by the World Health Organization. It’s definitely worth checking out. Among other things.
❄☀🌡Climate/temperature doesn’t affect the virus
🦟It isn’t transmitted by mosquito bites.
💡UV lights aren’t a good way to kill the virus.
💊Antibiotics won’t help fight the virus.
🛀Hot baths are ineffective in preventing illness onset.
Now you know!!!
Here’s the link:
➡ Handwashing, avoiding contact with sick people, and limiting your exposure to crowds appears to be the best way to go.
Did you know there is a “proper” science-backed way to wash your hands?
This might seem obvious, but in the wake of the Coronavirus pandemic, it’s worth a refresher in proper technique. :)
Here’s the how-to from the Centers for Disease Control:
Wet your hands with clean, running water (warm or cold), turn off the tap (to save water!), and apply soap.
Lather your hands by rubbing them together with the soap. Also be sure to lather the backs of your hands, between your fingers, and under your nails.
Lathering well creates friction to help dislodge any stubborn microbes on your skin. Germs and microbes are found on all parts of your hand, especially under your hands.
BONUS POINTS for washing up to your elbows!
Scrub your hands for at LEAST 20 seconds. According to the CDC, washing hands for 15-30 seconds removes more germs than washing for a shorter period of time.
(Fun fact: This is the same amount of time it takes to hum the Karma Chameleon chorus. “Karma, karma, karma, karma, karma chameleon / You come and go, you come and go / Loving would be easy if your colors were like my dreams / Red, gold and green, red, gold and green.”)
Rinse your hands well under clean, running water.
Dry your hands using a clean, dry towel or air dry them. Avoid air blowers because they can spread more germs not only onto your clean hands, but into the air.
Germs and bacteria can live on hard surfaces – like your cell phone! – for days.
Just think of all the places your cellphone travels … and the surfaces it has touched. Euuw, right? 🚽
In the wake of the Coronavirus pandemic, there are some actions you can take to protect yourself (and your devices!).
First: Avoid putting your phone near your face. Use the speaker whenever possible.
Second: Disinfect your phone DAILY. Check with your phone’s manufacturer, but Apple says its safe to use Clorox disinfecting wipes on its phones.
Othr common cleaners (like alcohol, vinegar, window cleaning spray, or anything abrasive) can damage your phone so it’s important to double-check.
Here’s a link for more cleaners to use or avoid(copy and post in your browse): www.cnet.com/…/coronavirus-and-your-phone-how-to-effective…/
Note: these actions are important even when there’s not a global health threat, since studies show most cell phones are laden with bacteria.
TIP: If it’s been a while since you’ve disinfected your phone, wash your hands thoroughly, disinfect the phone, and then wash your hands again, to avoid cross-contamination!
The start of the New Year is a great time to have a vision board party. It’s great opportunity to get together with friends or family to focus on life goals. Whereas food and drinks are often the focal point of a typical party, the main goal of a vision board party is to create a positive physical representation of what you want out of life.
So what is a vision board?
A vision board is a collage that uses the law of attraction, to draw more of what you want into your life. Vision boards can focus on something specific like your career, love life, health or goals for the upcoming year. Or, you can make a board that encompasses your general life intentions or celebrate a birthday, graduation or other momentous life changes. You don’t need a specific reason, though, except this one!
What is your vision for 2020? Join us as we create our vision boards! Refreshments will be served and boards will be provided! Space is limited register today!
Vision Board Party
Date: February 1st, 2020
Time: 6PM - 9PM
Location: Legacy Hall
Olive Branch, MS 38654
Cost: $10 (materials + refreshments + donations)
Happy New Year!
I’m sure you're probably making some resolutions, setting some goals and making some promises to yourself just like last year. That's good because so did I.
A year ago, I made a promise to myself to set more daily intentions, to handle my response to negative emotions and negative people in a positive way and make myself better.
My commitment to those intentions MASSIVELY affected my client success in 2019 and my outlook on life going into 2020. Because I got better, my clients got better. Consistent weight loss, increases in strength and major boosts in confidence were achieved.
The power of being intentional daily was the key. I believe in it so much that I encourage you to make the same commitment in 2020.
Set some daily intentions like I did last year and figure out what you need to work on to make yourself better in 2020! Don’t worry. If you need help we’ll help you work on those things at the studio.
Hope to train with you soon!
Eric “Mr. Motivation” Cook
P.S. For those of you who follow Xpress Fitness on social media you’ve probably noticed we haven't posted much content over the last couple of weeks. I have been working hard on some great content and video ideas to help you get better this year. So if you’re a current client at the studio there's no better time than now to "bring a friend" because you’ll try these new exercises and techniques first. Let's keep the momentum rolling into 2020! #vision2020 #getxpressfit #wetraindifferent
There are countless opportunities to pile on extra pounds during the holiday season. If you’re anything like me, it’s difficult to turn down all that scrumptious food and drink. And guess what? You shouldn’t! Forget denial and follow these science-based strategies to enjoy the season healthfully without making that tired resolution to lose the weight come the first of the year.
1. Eat Mindfully
It takes time for our brains to respond to satiety signals that say “Stop eating! You’re full!” They’re either drowned out by our desire for more yumminess or because we are not giving our body the chance to react. The holiday season is meant to be savored, so enjoy each delectable dish to its fullest by eating mindfully. Chew slowly and focus on the experience. As a result, you’ll eat less food overall and have fewer stomachaches from overconsumption. Perhaps consider following the Okinawan adage “Hara Hachi Bu,” which roughly translates to “eat until you’re 80% full.” After all, traditional dietary practices like these have helped Okinawans become one of the longest-lived populations in the world.
2. Drink Water
Liquid calories contribute significantly to our daily energy intake, especially during the holiday season when tasty libations abound. Our bodies aren’t great at recognizing that calories in liquid form contribute to fullness, so we tend to pack them on as extra. Choosing water rather than an alcoholic or sugar-sweetened beverage means you’re consuming fewer calories. Extra-added bonus: you’re less likely to be “that person” at the office holiday party. (You’re welcome.)
3. Focus on Veggies and Fruits
Holiday treats tend to be loaded in calories and rarely feature lighter fare like vegetables and fruits. “Eat more plants” may sound like tired advice, but there are so many festive ways to prepare plant-based dishes for your holiday table that help boost nutrition and keep calories in check. Think: spinach salad with ruby-red pomegranates and crunchy toasted almonds; roasted butternut squash with crimson cranberries and caramelized onions; or spicy arugula with figs and pine nuts in a zesty vinaigrette. And why not feature fruit for dessert, like red wine poached pears with blackberries?
4. Select Smaller Plates and Cups
Selecting smaller plates and cups leads to less food and drink consumed. Try setting your holiday table with smaller place settings. Choosing smaller plates is especially important in a buffet situation, which is a recipe for over-indulgence given all of the tasty choices for the taking. And smaller portions also means you’re more likely to finish what’s on your plate, which means less food waste.
5. Watch Your Weight
Weight gain occurs incrementally, and stepping on a scale either daily or several times a week is the easiest way to tell whether you’re holiday feasting has gone awry. Weight gain around the waist is especially harmful because of its inflammatory effect, so keeping track of how your clothes fit throughout the season is also key.
6. Get Out and Play
Weight gain is, ultimately, a simple equation: consuming more calories than you’re burning will lead to storage of energy as body fat. So the other side of energy balance—physical activity—needs to be on the list. Maintaining a fitness routine is a challenge during the holiday season, but the fact remains that we should actually increase our activity to offset the extra calories we’re consuming. Figure out what works for you and stick to it. And if stuff gets in the way, don’t beat yourself up; just get back out there when you can.
Here is how it works:
Just before the kids go to bed after going trick-or-treating, have them set their candy by the door. After they go to bed, parents swap it out for a toy (or basically any non-candy surprise their kids would like).
Not only do the kids get to go trick-or-treating, but they also get a surprise gift when they wake up the next morning.
Meanwhile, the parents can donate the Halloween candy to a local food pantry, homeless shelter or any other organization and get a tax-refundable donation receipt.
Pretty awesome, right?
This is a win-win tradition where kids can still go trick-or-treating, but afterwards they'll gladly give up their candy for a good cause!
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Eric "Mr. Motivation" Cook