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I was recently reminded how important it is to have a foundation in place before we start reaching for the stars. Before we learned to run, we first learned to walk.

Before we learned to walk, we first learned to stand.

Before we learned to stand, we learned to crawl.

We must do the same thing in other areas of our lives. I talk a lot about goals but before we start dreaming big and reaching for the stars, we first must ensure we have our foundation of success in place. Your success will be difficult to enjoy if you’ve given up your health in the process.

Your well-being is the most important foundational block to get you to your goals and to the life you want. It’s not about how you look or how much you weigh, it’s about your health, how you feel, and being at your best. And it starts in your mind with the decision that you matter and that you are worthy of self-love and doing what it takes to take care of yourself.

So, no matter what your other goals are, if you have health issues or find yourself not taking proper care of yourself, you really need to back off those big, “reach for the stars” goals and start here.

Make the decision today to take care of yourself. Get your foundation of success in place. Because if you’re not well, how are you going to be able to reach the stars?

Remember that we are a product of our own decisions. If we don’t take care of ourselves, who will? You must have a wellness strategy. Here are some very basic self-care practices that often get pushed aside but are very important to being well and having the stamina to move forward. Decide today to get these things under control.

Stress management

Stress can rob you of your energy. Regularly, do something you like such as gardening, painting, reading, or listening to music. I have found that practicing yoga while playing soft music is relaxing and refreshing at the same time. I have also found this Take 6 exercise to be helpful.

Meditation

Meditation is more than chanting mantras. Just taking five minutes to clear your mind every day can work wonders in the fight against stress and anxiety. If you have time, take a walk out in nature and focus on the beauty.

Or look out the window at the sky and clouds. Clear your mind and just appreciate the beauty of our world. When you’re feeling stressed or anxious, close your eyes and take five deep breaths.

The Magic of Sleep

When we are tired, our self-control is depleted which can sabotage our good intentions. You need sleep to have enough energy to make good choices and work toward your goals. Sleep is fuel for your mind, body, and spirit.

During the sleep cycle, your body repairs itself. You feel more rested after several hours of restorative sleep, reaching the REM stage. Most people need eight hours a night which varies within an hour or two each way.

Insomnia is a leading sign that you may have too much stress in your life. Fatigue is the enemy of self-improvement and it can make us lose productivity at work, become irritable, and forgetful.

Melatonin is a chemical in the brain that helps us sleep. It’s triggered by darkness in our bodies. Any light on any part of our body will lower the production of melatonin (even artificial light). Remove night lights and use black-out curtains if necessary.  A melatonin supplement can be taken in small doses several times a week if necessary, to aid in you getting enough sleep.

Develop a routine that your body will get used to. Keep the same bedtime each night of the week. An hour or two before bed, begin to wind down. Avoid anything mentally or emotionally demanding. Do something that you find relaxing and calming.

I know that I’m no good the next day if I don’t get enough sleep. I make sure to get at least seven hours each night during the week and more on the weekends! As the late great Betty White said, “Get at least eight hours of beauty sleep. Nine if you’re ugly.” LOL

Eating and Drinking Mindfully

Keeping your body healthy is the best way to fight stress and disease. Your organs rely on a nutritionally balanced body to work well and control the changes brought on by stress and anxiety.

A balanced diet high in fiber and protein, low in fat, and easily digestible foods helps your body work more efficiently. Eat plenty of fruits, whole grains, and fresh vegetables. Heavy meat consumption compromises the beneficial bacteria in our gut, creates stress on the liver, and causes our pH level to be too acidic. Healthy portions are 3 ounces or less per day.

Minimize or restrict the great white hazards – white flour products, white rice, white potatoes, and sugar/sweets. These items push our bodies toward the acidic pH level and offer almost no nutritional value. I’ve replaced my potatoes with sweet potatoes, white rice with brown rice, and white bread with whole grain. I hardly ever eat sweets except in very small portions or on very special occasions.

You might think that a glass of wine is relaxing your tension, but alcohol is a depressant. In anxious situations, you could rely too heavily on it and gain another problem in the process. Alcohol is also inflammatory to the body which can trigger many symptoms such as headaches, joint pain, and fatigue.

Drink lots of water to remove the toxins from your body. Avoid caffeine, alcohol, and soda. I always have a glass of water handy no matter what else I am drinking. Our bodies need to stay hydrated for every function to operate optimally. One study declares that 75% of Americans are chronically dehydrated. Dehydration will create all kinds of health symptoms and is an easy problem to fix by just drinking clean water.

Eating and drinking improperly can cause fatigue, brain fog, mood swings, lower endurance and performance, increased body fat storage, high cholesterol, and high blood pressure. Practicing mindful and intentional eating can help improve all these symptoms and more. It will make it easier to achieve goals and reach the success you desire.

Get Plenty of Exercise

Getting in shape is usually on most everyone’s New Year’s resolutions. It’s also one of the first to fall by the wayside and completely dropped by March. Have you heard?….sitting is the new smoking. Our sedentary lifestyles are killing us. But we can counteract this with just a little increased activity each day.

Exercise helps you to use oxygen more efficiently and helps to get more oxygen to the brain. It also increases focus which may help you see solutions to problems rather than simply worrying about them. Regular exercise will also lead to relieving some of those aches and pains that are brought on by stress and anxiety. Make an exercise plan and try your best to stick to it.

Physical activity relieves anxiety, boosts energy and mood, improves memory, cleanses your body, and aids in weight management. It will also help you sleep better, focus longer, and possibly choose better eating habits. If you’re not moving, you’re dying.

If you have a sitting job, try getting up every 20-30 minutes and move around. You might also consider a standing or adjustable workstation if your employer allows it. Even small changes throughout your day can make improvements to your health.

Rest & Relaxation

Take time to relax each day. Stop for a few minutes several times during the day and close your eyes. Take inventory of your body and notice where you feel tight or have aches. Take a deep breath and try to relax those areas. Think about relaxing those specific spots and clear your mind of other thoughts. I have to consciously relax my neck and shoulders because that is where I tend to carry my stress.

Enjoy some fun time away from work. Whether it’s a vacation, a staycation, or a weekend getaway. You’ll enjoy the break from your duties and have something to look forward to. Enjoy the now and be in the moment.  We put ourselves, our family, and the company at risk by pushing ourselves too hard. A change in routine and/or environment can help improve your state of mind. Your coworkers and customers will be glad you did.

We have a lake house about three hours away. I try to take a Friday or Monday off every few months and drive down to visit. I enjoy being in nature and getting some sun. I also tend to get more rest when there because I’m not constantly thinking about all the chores that need to be done.

Slow down the pace of your life and learn to say no. Try to reach a healthy balance between what really needs to be done now and what can wait. Also, permit yourself to ask others for help when you need it. Learn to prioritize and you’ll feel less stressed.

You can’t pour from an empty cup. You can’t give to others if you’re all used up. You will be better at everything and better equipped to show up for those in your life if you are well-rested and refreshed.  You will be better able to keep up with the demands of life and business when you take time out to refresh. Rest is necessary to be and do better.

Rest will often trigger your subconscious mind and your intuition. You just might solve your biggest problem when your mind is at rest and you are feeling relaxed.

Pain Management

Pain will drain your energy and motivation. I know from personal experience. I’ve suffered from musculoskeletal pain for much of my life. For me to be effective and meet my goals, pain management is a MUST for me. If you experience chronic pain, it should be for you too.

Gentle stretching helps release muscle tension. It causes the brain to release chemicals that help you feel happy and lowers the levels of the stress hormone cortisol. Remember to breathe and you will feel renewed and energized.

I try to stretch my neck and shoulders several times a day as I tend to have a lot of muscle tension there. A lot of us carry our stress there. It helps my aches and pains melt away. If I have enough time, I take a short walk too. This helps clear my mind and feel better able to face my work duties again.

Conclusion

We must have this foundation of success principle in place before we can really be effective with any big, hairy, bodacious goals. It all starts here because your wellness will affect everything else in your life.

Self-care is an essential part of staying happy and healthy. Please take good care of yourself! You’re worth it 🤗

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