Hello SteemIt! Welcome to Tap N2 Wellness!!
First thing, I want to be clear that I'm not here to convince you to hit the gym every day or throw statistics in your face. My sole purpose is to provide you with the most applicable, sound methods to improve your holistic self. This introductory post will go over my understanding of wellness and what you can expect from my profile. Then, at the end of the post we’ll dive right into some things you can apply to your life today.
The wellness approach to health is just now receiving its just due in modern (western) society. This has plenty to do with the rising popularity of meditation/yoga and organic eating. Holistic in its nature, a proper wellness perspective leaves no stone unturned in one’s search for optimal health.
Historically, wellness has been broken into three parts: mind (mental health), body (physical health), spirit. For sake of applicability, when presenting this information to you we will observe wellness through the three avenues we as humans can most easily dictate: mental health, physical fitness/exercise, diet/nutrition.
When getting started it’s easy to visualize this as a pie divided into thirds. So, if you’re not into a particular type of practice i.e., mental health, make that slice of pie as small as you’d like. Just focus on the pie you are willing to eat for now. * (see pie chart)
Each post will navigate through these three different avenues. Our aim here is to show any and everyone that having great health is very attainable for us all. By sacrificing one bad habit, or implementing one new routine you can reverse a lot of the harm you have placed on your physical and mental self.
Now let’s move on to Part B of this post so we can get started on your path to wellness.
B. Start getting well today, not tomorrow!
Part B of this introductory post will give you a jump start on the 3 primary themes of wellness: diet/nutrition, physical fitness, mental health. So to get you started we’re going to give you 3 things (1 per theme) that are very impactful but don’t require much time, energy or income.
The goal at Tap N2 Wellness is always to provide you with the most effective, least time consuming methods so they’re easy to apply. It is suggested that you try to implement all 3 because they are just slight tweaks in different parts of your life, that when combined will make significant improvements in your overall health if done daily. Make these a part your daily schedule for 21 days and let us know how you feel/look.
For sake of keeping this post concise I will spare you the details pertaining to each individual exercise/practice. Our next 3 blog posts will cover each in more detail. In the meantime feel free to do your own research.
MENTAL HEALTH
Being a huge advocate of meditation, we are going to start with focus on improving your mental stability. Besides, when the mind is clicking on all cylinders it increases your willpower and ambition. This in turn gives you more determination when trying new diets and/or exercise. Below I have images of the easier meditation postures. Depending on your flexibility you start with the more advanced postures like the lotus positions.
Keys
Scheduled and timed 5-10 min of meditation or positive affirmations after awakening, before sleep
Maintain an erect spine (mandatory)
When beginning it’s easy to focus on the (deep) breath, mantras and positive affirmations
Find a comfortable posture (cross-legged or sitting)
*We will go more into detail with different meditation techniques in future post.
DIET/NUTRITION
I’m not going to start out telling you to only drink water like I do (though you should). But I will say this: DRINK MORE WATER!
Unbeknownst to many, at least 75% of us walk around suffering from chronic dehydration. This is in part results from lack of water intake, lack of hydrated food intake (fruits & vegetables), drinking artificial/caffeinated drinks, and diets high in sodium.
Keys
Make it a priority to drink 2 glasses of water upon waking and at least 1 glass before sleeping.
Add 1-2 tbsp of raw, unfiltered apple cider vinegar (there will be an entire post on ACV and its many benefits) to 1 glass of water 1st thing in the morning. ACV isn't mandatory but it is a huge plus because it alkalizes water and aids in digestion.
At least 2-3x a week squeeze acidic fruit juice (lemon, lime, orange) in water or just infuse your water with different fruits in a mason jar.
Eat more hydrated foods like watermelon, spinach, grapefruit, cucumber
Limit your soda and fake juice (any “juice” not from a juicer) intake to maybe 3 servings a week, if that many. These are overloaded with sugar and inhibit your body's ability to utilize water.
PHYSICAL FITNESS
Our approach to fitness is a steadfast one. For now we want to stay away from things that discourage people from working out like long routines & exercises that require weights. When starting any wellness/fitness routine it's best to prioritize good ROI (return on investment). A good ROI will reflect high impact, low effort.
From that viewpoint here are a few simple exercises that have a high ROI you should start implementing today. Do all of them and you just performed a quick full body workout.
Hip Circuits (fire hydrants) ~ My personal trainer Shane (running back & track athlete) introduced me to these a few years back. This exercise is great for mobility. While stretching the hips area you’re also working the glutes, lower back, and abs. I would suggest doing 10 reps of the 3 variations with no breaks, totaling around 30 reps. Very easy exercise but I guarantee you will feel the high impact immediately after. *suggested for male athletes, all women fire hydrants
( fire hydrants video -
Bicycle Crunches ~ Many trainers (me included) feel bicycle crunches are the most impactful ab exercise you can do without equipment. While working the abs and the obliques, the quads and lower back also get some good tension. * suggested for men & women
Single Leg Calf Raises ~ Strong calves make you lighter on your feet and take some pressure off of your back. Ditch traditional calf raises by doing separate sets on 1 leg which will improve your balance while intensifying your workout. Knockout 15-30 reps each leg. Two sets if you can. * suggested for men & women
Feet Elevated Push-ups ~ Intense upper body workout that will definitely build and tone your shoulders. Feet elevated push-ups are even more effective when doing negative sets i.e., fast pushing up motion, very slow coming down motion. Raise your feet on anything sturdy like a chair or a bed. * suggested for men
These are very simple exercises that don't require any equipment. Perform all of them and you pretty much went through a full body workout. Feel free to use Youtube to find different variations.
Do what you can to implement some of these practices in your daily routines and get the benefits from making a few commitments to yourself. Say welcome to wellness.
I am most interested in simple, easy ways of creating better health for myself, and also teaching others as I go. I really like the information here and I will continue to follow and read what you post. Thank you.
Thanks for the feedback! It's all about sharing the information and making it accessible. Definitely will check out your page!
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