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Fitness for Body, Mind and Spirit

GreenNote Life

Fitness for the body, mind & spirit

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Reflections: body, mind, and spirit... increase strength, rest and digest, and daily inspiration

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


Get stronger by going slower

A great way to increase intensity on any exercise is tempo. Slowing the lowering portion of a push-up, for example, really makes this move more challenging. In the video below, I’m performing a tricep push-up (hands closer together targets the triceps). The tempo is a 4 seconds lower, pause 2 seconds at the bottom of the push-up, and back up 1 second to starting position. That's one rep. Tempo training not only makes an exercise more challenging, it helps with maintaining proper movement mechanics and improves strength. Over time you will get stronger while maintaining proper form.

Challenge for you:

Choose an exercise or two and try slowing your tempo. This is a great way to take a relatively easy exercise and make it instantly more challenging. You don’t need any weights, just body weight. Try it with body weight squats; slowly lower for four seconds, hold at bottom of squat for two seconds, and raise back up at normal speed. Repeat. You can increase the time to lower to make it even more challenging.


Less is more

This time of year I think more about fasting; specifically intermittent fasting. You can read about my fasting challenge here. One of the benefits is the clarity it can bring to the mind. This is helpful for turning inward and reflecting upon the year and areas I want to improve. I’m finishing the year with an increase of my 3-day a week 16-hour fast to 5 days per week. Additionally, I will make sure to increase my water-intake; this will help to remove toxins and keep muscle tissue pliable.

Challenge for you:

While enjoying holiday celebrations, make time to give your digestion a rest. Pay attention to how it makes you feel and the clarity it may bring.


Bible in a Year

For 2022 I’ve been listening to a podcast that reads and discusses the bible. The podcast is, fittingly enough, The Bible in a Year with Fr. Mike Schmitz (you needn’t be Catholic to listen to it). What I enjoy so much is not only hearing the words but listening to Fr. Mike giving an excellent explanation of the scripture and its meaning. He really speaks from the heart and always ties it in to what we may be going through right now. It is both powerful and moving. I invite you to give it a listen.

Challenge for you:

Read or listen to something inspiring every day. A positive daily habit can move mountains.

Quote I'm pondering
"Today is your day to start fresh, eat right, to train hard, to live healthy, to be proud." ~ Bonnie Pfiester

One more thing...

The year is drawing to a close. A great time to reflect and be still. Ask yourself, what have I done to improve my body this year? What have I done to expand my mind? How deep is my spirituality?

Let's finish 2022 STRONG. This will help prepare us for a new year and a healthy life.

To your reflection and health,

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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