20 WWW.MAXMUSCLE.COM ı MAY 2015

MAX FITNESS

GREAT DAYS aren’t 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 Newton’s law of inertia: in the absence of forces, a body at rest will stay at rest and a body motion will remain in motion. 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.

1Breathe, Set Your Intention and VisualizeA 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

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

Find Your Morning BlissMentally Fit:

Photo by JamesPatrick.com

Julia Kelly, 52 This month's cover model shares some thoughts:

MORNING ROUTINE:I’m 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 – cinnamon-spiced 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 women’s formula for increased calcium and less iron), BCAAs if I’m 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, there’s almost nothing you can’t accomplish. I like to call it FABS… I strive for fexibility, agility, balance and strength, both physically and emotionally.

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help you organize your tasks for the

day and keep balanced and focused.

2Drink Lemon WaterOur bodies are made of about 75

percent water. After 7-8 hours of restful

sleep, it’s 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.

Toenhancedetoxifcation,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.

3Engage in Mindful MovementWe 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

bloodtothemusclesandsynovialfuid

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.

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 Òthrough the upregulation of cytokines and increased activity of T regulatory cells that remove self-reactive T cells.Ó

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 CirclesBegin 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 BackstrokeKeep 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 CowOn all 4’s (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 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 SquatDeep 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.That’s 1 rep. Complete 5 repetitions.

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4Eat Protein at BreakfastAccording 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.

5 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 you’re 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 ProductivityDo 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 can’t 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.

According to Psychology Today, “too much information freezes your brain’s dynamic frontal lobe capacity to engage in clear thinking and discerning decision-making. 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.

“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