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Fitness for Body, Mind and Spirit

GreenNote Life

Fitness for the body, mind & spirit

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Oct. 2021: Here's what I've been doing for Body, Mind, and Spirit


The denser your mitochondria (the power plants of your cells), the healthier you are going to be, the better you are going to feel, and the longer you are going to live potentially. Research in exercise science shows that the best way to build mitochondria and maintain it from an exercise standpoint is to do brief, intense exercise periods followed by long rest periods.

After a warm-up, I will jump on the cool, retro, Schwinn Airdyne bike and go all out for 30 seconds hard followed by four minutes (yes, four minutes) of active recovery and repeat for a total of four rounds. I follow this up with five rounds of 4 second sprints with 20 seconds active recovery (lightly moving on the bike).

Four sets of:

  • 30 second sprint

  • 4 minutes of active recovery

Five sets of:

  • 4 second sprint

  • 20 seconds of active recovery

You could use a treadmill, sprint outside, use a rowing machine, or stationary bike. Just go all-out during that sprint burst and complete active recovery. Complete once per week.

For more on the importance of mitochondrial health go here


I'm taking care of my gut to help take care of my brain. There is a major connection between your gut and your brain. In your gut resides the enteric nervous system (ENS), which senses and reacts to any perceived threat. Signals travel from your gut to your brain along the vagus nerve. This is referred to as the gut-brain axis.

I'm reminded of the importance of bitters to keep the bile flowing as it is so important for decongesting and detoxifying the body. Bile emulsifies and digests fat, breaking it down into small particles so that your intestines can absorb them. So keto dieters be warned - increase your bitters!

You can do this by incorporating this into your diet:

  • Adding lemon to your water

  • Watercress

  • Grapefruit (note: there may be some contraindications)

  • Fiber 25 grams daily (note: especially with Keto diet)

For a healthy brain we need a healthy gut.


Many studies on gratitude have shown the strong correlation between happiness and joy. When you feel that, it is so powerful, right? Recall right now an experience, or someone or something in your life you are so grateful for…envision that in your mind and feel that in your heart.

My recent profound feeling of gratitude was being on this lake in particular. Being here with my family was so special. I felt so grateful and blessed for that experience...if everyone could experience something like that...what a world this would be...


"Your health is what you make of it. Everything you do and think either adds to the vitality, energy and spirit you possess or takes away from it." ~ Ann Wigmore

To our reflection,

Lisa Schaffer

Do you have a friend that would benefit from this information?

***Please forward it to them!***

See my last newsletter Body, Mind & Spirit…?


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