POW # 11 (Mindfulness, Jump Squats and Connection)

“3 P’s for Optimal Performance and Health

Firstly, thank you to Brit & Amanda for asking me to do a guest post on their blog. I absolutely love the idea of the 3 P’s and I’m so excited to be able to share three P’s that resonate with me this week. Here goes …

PRESENCE : Mindfulness

We all know how hard it is to be truly present in the moment. As a working mom, this is especially difficult, but so important. But kids or no kids, what I believe really helps is meditation. Meditation can recharge us, as well as get us back to centre. I know you might be thinking it’s crazy to try and find time to sit in silence, but start with just 5 minutes a day and work your way up each week. If you commit to even a short amount of time, you will find that meditation helps to reconnect you to your inner self and will help you be more grounded, less stressed and more PRESENT.

There are three types of meditation including guided meditation (lead by a series of vocal prompts); mantra meditation (mental or verbal repetition of a phrase or affirmation); and relaxation (imagining each area of your body relaxing and listening to your breathing). Whatever you choose, the benefits of meditation are endless and improving your presence in the moment is just one of them!

Suggested apps:

Insight Timer and Headspace

PHYSICAL : Jump Squats

Movement keeps our blood flowing and ultimately, it keeps us alive! This week I encourage you to challenge yourself to move a little more than you usually do. Try that new fitness class. Go for a run or a walk outside. Stretch. Stretch a little more. Recruit a friend. This week just MOVE.

5 Benefits To Movement

1. Improve your metabolism and control weight

2. Boost your energy levels

3. Support heart health

4. Improve your sleep

5. Better your mood

Suggested move of the week:

Jump Squats. They work your whole body and can be done just about anywhere. Here’s how you do them:

• Stand with the feet shoulder width apart.

• Squat down as if you were performing a normal squat.

• Engage your core and jump in the air explosively.

• On landing lower the body back into the squat position and that is one rep.

• Be careful to land with control and if there is any pain in knees stop immediately.

PEOPLE Awareness & Connection

If there is one ‘P’ that you should remember from this post, I hope it’s this one. With our busy schedules and the madness of social media, it can be easy to lose that human connection. Instead of walking into the gym with head down and mid text, put your phone away and get eye contact with people. Say hello and engage those around you. This real human interaction is so key to a healthy state of mind. We learn from each other that an Instagram post can never replace a face-to-face conversation. This week focus on PEOPLE – family, friends or even strangers at your local coffee shop.

Did you know?

There are studies that have shown that a lack of social connections was associated with a significantly increased risk for inflammation, becoming overweight, and even developing high blood pressure.

For more information you can find Trisha at notummymommy.com 

We hope you enjoyed your weekly dose of Health Hacks and Fitness Tips.

Check back weekly for more!

xx

Amanda and Brit