MAX FITNESS

Mentally Fit:

Find Your Morning Bliss

Here are five things you can do every morning to start your
day out right and boost health and longevity.
BY KELLY GONZALEZ, MS
Phot

GREAT DAYS arent given, they are chosen and

created. How you start your day sets the tone for
how the rest of your day will go. Whether
you fow or struggle is simply a
choice that is made the moment you
wake up. This is in accordance with
Sir Isaac Newtons law of inertia: in
the absence of forces, a body at rest
will stay at rest and a body motion will
remain in motion.

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Set your body and mind in motion

with positive thoughts and healthy
habits to create an upward spiral of
energy to help you fow through the day
with a smile on your face. Here are some
proven healthy habits that can shift your
day, your health and your outlook on life from
average to extraordinary.

Breathe, Set Your Intention and Visualize

A few cleansing deep breaths can be a like a

morning cup of coffee for your brain and body. As
you breathe, set an intention for your day. In The
Power of Intention, self-empowerment author and
psychologist Dr. Wayne Dyer writes that intention is
not something you do, but rather a force that exists
in the universe as an invisible feld of energy a
power that can carry us. This universal power can
help you fow through your day as you conquer
challenges and obstacles with ease.
An example of an intention is to say, It is my
intention to be kind, calm and compassionate in
all of my words and actions today. As you set
your intention, inhale through your nose. This
stimulates the olfactory nerve, which triggers the
parasympathetic nervous system. This provides
stress relief, while simultaneously giving the brain a
big hit of oxygen to stimulate energy production.
Exhale out any thoughts that may be blocking you
from fulflling your intention. Repeat this for 5-8
slow deep breaths.
Next, visualize how you would like your day to go
and how you would like to feel. Make your vision as
vivid and real as possible. A visualization practice can
20 WWW.MAXMUSCLE.COM

MAY 2015

Julia Kelly, 52

This month's cover model

shares some thoughts:
MORNING ROUTINE:

Im up by 5 a.m. (in bed by 9 p.m.).

First, gratitude then coffee and half
a teaspoon of coconut oil. A few big
glasses of water, then a workout or a
jog/walk, then breakfast cinnamonspiced egg whites with oatmeal and
sugar free maple syrup, or a chocolate
rice cake with peanut butter and a
protein shake, or a Quest bar.
FITNESS REGIMEN:

Mix it up and keep moving! I listen to

what my body needs when I tune
in, it becomes very clear how I need to
move and what I should eat.
DAILY SUPPLEMENTS:

Daily vitamins (senior womens formula

for increased calcium and less iron),
BCAAs if Im working out hard, and fber.
FIT AT 50 THOUGHTS:

Being holistically well is very important

to me now. ... When you feel amazing
from the inside out, theres almost
nothing you cant accomplish. I like to
call it FABS I strive for fexibility,
agility, balance and strength, both
physically and emotionally.

help you organize your tasks for the

day and keep balanced and focused.

Drink Lemon Water

Our bodies are made of about 75

percent water. After 7-8 hours of restful
sleep, its important to hydrate thirsty
cells. Twelve to 16 ounces of warm
water with a half fresh squeezed lemon
helps detoxify the body, preps the
digestive system for a healthy balanced
meal and aids in elimination.
To enhance detoxifcation, consider
adding 2 teaspoons of apple cider
vinegar to your cup. Studies show that
it can help detoxify the liver, which
in return can help you burn more fat
around the clock.

Engage in Mindful Movement

We are constantly evolving. Your

body will feel different each day
depending on the activity or inactivity
of the previous day and weeks. Starting
your day with mindful movement like
joint mobility exercises such as neck
circles, shoulder rolls, hip openers
and squats can help send nutrient rich
blood to the muscles and synovial fuid
to the joints. This can help you move
freely and feel refreshed and renewed.
Other ways to get moving include light
stretches, a yoga sequence or walking.
Aim for at least 5 minutes of movement
every morning to set your body in
motion.

5 -Minute Joint Mobility Routine

Feeling stiff, achy and sleepy when you roll out bed? Try this joint mobility
routine to loosen up and move with ease.

Neck Circles
Begin standing tall with your feet shoulder-width apart, slight bend in
the knees, navel drawn in, hips tucked under, arms resting at your sides,
shoulders rolled back, and neck in line with the spine.
Perform the frst repetition on each side slowly. Drop chin to chest, slowly
roll right ear over right shoulder, gently drop head back, slowly roll left ear
over left shoulder, gently come back to center. Smooth it out. Perform 5
repetitions in each direction.

Alternating Arm Backstroke

Keep your arms straight, elbows locked as you lift one arm up straight out in
front of you and slowly circle it backwards. Try to avoid rotation in the torso.
Keep your hips square, shoulders packed down, and attempt to get your
bicep close to the ear at the top of the movement. Repeat on the other side
and keep alternating for 5-10 reps per side.

Cat Cow
On all 4s (hands shoulder-width apart, knees hip-distance apart) inhale as
you sway your back dipping the navel towards the ground, crown of the
head and tailbone up, exhale as you round out, pulling belly button towards
the spine, separating your shoulder blades and bringing your chin towards
your chest. Complete 5-10 repetitions.
NOTE: If you have sensitive knees, you can perform this standing by
opening up your arms and chest with an inhale, rounding out, bringing the
arms together in front with an exhale.

Spinal Rotation

Head Outside!
Researchers found that those
who exercised outdoors showed an
improvement in mental well-being,
reported feelings of stress-relief and
greater satisfaction and enjoyment.

A study in the Journal of Exercise

Nutrition and Biochemistry found
that exposure to exercise and natural
sunlight in the morning improved
sleep related hormonal responses and
quality of sleep.
According to an article published
in Environmental Health Perspectives,
natural sunlight boosts vitamin D
production, aiding in proper bone
formation and prevention against
osteoporosis. It also increases blood
levels of endorphins, and may help
prevent autoimmune diseases through
the upregulation of cytokines and
increased activity of T regulatory cells
that remove self-reactive T cells.

Stand tall with feet hip-distance apart, hands clasped at your sternum.
With your knees softly bent, hinge over at the hips. Keep hips neutral as
you begin to circle the torso to the right, to the left, and back to a folded
position. Go slow. Perform 5 repetitions in each direction.

Hip Openers with Deep Squat

Deep Squat: Start with your feet slightly wider than hip-distance apart.
Bend the knees and sink the hips back as you lower down into a squat.
Keep your chest lifted, neck in line with the spine. The goal is to sink your
hips as far down towards your heels as possible while not letting your knees
drift over your toes and keeping your chest lifted. Drive through the heels
and return to standing.
Hip Opener (Right Leg): Draw the knee up to hip height, thigh parallel
to the ground. Externally rotate the thigh back to open up the hip (inner thigh
shines forward). Tap the ball of the foot to the ground. With the knee bent,
bring the leg up to your side and internally rotate the thigh to come back to
the start position.
Perform a deep squat and repeat the hip opener on the left side.
Thats 1 rep. Complete 5 repetitions.

MAY 2015

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21

Eat Protein at Breakfast

According to a study in the American Journal of Clinical

Nutrition, participants who ate a high protein breakfast
reported fewer sugar and fat cravings later in the day. Eating
a protein-rich meal can also put a pep in your step since it
stimulates the release of the neurotransmitter dopamine,
which helps enhance alertness. A meal rich in carbohydrates
can have the reverse effect as it releases serotonin, which
promotes relaxation and drowsiness.
Aim for 20-30 grams of protein from sources like eggs,
meat, nuts and seeds, or cold-processed whey or plant
protein powder at breakfast for fewer cravings and brain
power.

Express Gratitude

Giving thanks for friends and loved ones, the food on

your plate at breakfast, your health and positive aspects of
your life can help you fnd contentment and peace within.
When youre going through tough times, give thanks for the
new day and opportunity to continue to grow and evolve
in body, mind and spirit. Walking out the door with positive
thoughts radiating from your being brings more joy to you,
others and the world.

CONCLUSION
A health-conscious morning routine may not turn every day
into a complete fairy tale, but it may help you feel strong,
confdent, less reactive and more centered when life throws
you a curve ball. MS&F

Boost Productivity

Do you roll out of bed and try to make

breakfast, check email and talk on the phone
simultaneously? Researchers at MIT have reported that
it is actually impossible for our brains to multi-task. We
cant focus on more than one thing at a time, but we
can shift from task to task with great speed. Studies
have shown that the frontal lobe, that part of the brain
responsible for important tasks and problem solving,
decreases with age.

When you arise

in the morning, think of
what a precious privilege it
is to be alive to breathe,
to think, to enjoy, to love.
Marcus Aurelius

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MAY 2015

According to Psychology Today, too much information

freezes your brains dynamic frontal lobe capacity
to engage in clear thinking and discerning decisionmaking. You and your brain get overwhelmed by too
much information. This not only causes stress, but may
possibly drain your will power reserve.
Some experts believe that willpower is like a muscle.
It gets worn out if overused throughout the day.
Advice from author of The 4-Hour Work Week and
productivity guru, Tim Ferriss, is to ask yourself, If this
is the only thing I accomplish today, will I be satisfed
with my day? Figure out what that task is each day
the night before and set the intention to get it done
early, discipline yourself to focus on the important and
relevant information and discard the rest.