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7 Movements that can break routine.

  1. Exercise doesn’t have to be a chore. Find something you enjoy. Get your groove on. What is your workout playlist? Find music that makes you want to move more. 
  2. We know that moving more can help you to live a longer and healthier life. It can lift your mood, boost metabolism and reduce inflammation. Grab a friend/partner or bring your dog. Having a reason to exercise may help you enjoy it. 
  3. When is the last time you go to a museum or a cultural center? It helps to cultural enrichment and extra movement all in one. 
  4. Green exercise? Is it a new concept? Only drive to places that you can’t walk to. Explore a local park this week. It boosts your fitness and help environment at the same time!
  5. You don’t have to exercise alone. Encourage your whole family to be active together. Play with your kids at the playground or go for a walk after meal or go for a hike over the weekend. 
  6. Why is sitting is the new smoking? Because your body was built for moving not sitting. Get up and move every hour for five minutes. A great tip for you is to use a timer. 
  7. Are you stuck in a fitness rut? Your body adapt and get used to your routine. Change it up. Google 30 minute workout ideas for some inspiration. Keep a list of workout ideas to spice it up.

Music Connection

Have you ever felt supercharged and excited when your favorite tunes come along? It is because music has motivational qualities that can make you work harder, elevate your mood and increase your body’s chemistry(Endorphins). Research has shown that exercise can be easier and your mood will be elevated when you turn on the beats. 

  1. Stick to what you have in your music library

We tend to favor a song the more we hear it. Remember the first time you listened to a new song? After a few repetitions, you start to have a better idea how the melody is going to progress and how you want to move your body. When you hear it, you are conditioned to feel stimulated, inspired and motivated. 

  • Select tracks with upbeat tempo

According to a 2011 study, “music tempo should be selected with the expected exercise intensity in mind and be sequenced to contour in accordance with changes in heart rate.” This part of the brain called the reticular activating system (RAS) increases activity based on the upbeat tempo you are listening to, which psychs you up. 

  • Try different beats per minute (BPM) tracks

By looking at different BPMs you can find music beats that match your heart rate. Personally, I will choose around 80 BPM for my warm-up and when I hit the weights I choose around 100 to 120 BPM. Apps like Spotify can help you choose songs either by BPM or you can build BMP-based playlists. 

  • Be choosy about the lyrics

Lyrics are very important when creating your playlist especially those that have special meaning to you. Choose music that resonates with you. Your friend’s playlist might not be suitable for you, so do your research on the type of music that you enjoy. 

  • Don’t forget to switch it up

If you have been repeating the same playlist for the past couple of weeks, change it up. You don’t want to develop a negative response and lose the motivational qualities of that particular playlist. Create 2 playlists and switch it up so you don’t listen to the same track over and over.

  • Structure your playlists like your workout.

Endurance training vs strength training needs different motivation, so do not use the same playlist for the same workout. Think ahead, plan your workout and make sure you load more music than you need as there is always space for another song.

  • Finally, a quick word about safety

Do not let listening to music distract you too much. Stay in tune with your body and also stay in tune with the environment. If your playlist is going to prevent you from hearing people or any motor vehicles, turn it off. Safety first. 


 Things to try for perfect sleep. 

When was the last time you woke up feeling refreshed and excited for the day ahead? Getting a good night’s sleep is one of the most important things you can do to improve your health. We are more aware of the neurological dimensions of sleep, since we understand its importance in maintaining our ability to think clearly, react quickly, create memories and function physically at our best. Below are some of the things you can try to perfect your sleep.

  1. Try Chiropractic

Misalignments compress the nerves causing lack of communication between the spine and the brain. This can lead to a stress response which puts the body out of balance and sleeping well becomes challenging. Correcting misalignments allows your spine to release tension that naturally builds up and thus helps you to sleep better and improve the quality of your daily life.

  1. Exercise does help

Research shows that moderate aerobic exercise help to improve overall quality of sleep. Exercise can help to stabilize your mood and decompress the mind.  Try at least 30 minutes of moderate aerobic exercise to see if that helps you in your quality of sleep.

  1. Clear of Stimulants

Give yourself a break and try to clear stimulants out of your body for 2 to 4 weeks. If you must have, cut it off around lunchtime. Remember coffee is not the only stimulants. There are energy drinks, nicotine substances, guarana, ginseng, etc can cause disrupted sleep.

  1. Take timeout

 Electronics (blue light) have effects on our sleep patterns. There is enough evidence that blue light ceases release of melatonin in the brain. Turn it off at least 2 hours before bedtime. You can use the time out to meditate, stretch, read a book or some deep-breathing exercises.  

  1. Plant medicine

Explore the potential of plant medicine. There are dozens of plants that can help improve sleep. Experiment to find out what works for you. Some examples are chamomile, lavender, passionflower, poppy,etc.

  1. Environmental changes

We tend to sleep better in cool, dark and relatively quiet places. Invest in heavy, light-blocking curtains. Turn your thermostat down several degrees or leaving an open window. If you like to sleep with a sound machine, favor the sound that would naturally be heard at night instead of sound that is heard in the morning. For example, crickets as opposed to birds singing.

  1. Bi- or polyphasic

Biphasic sleep refers to 2 sleep sessions. One large chunk at night and a mid day nap. Polyphasic sleep refers more than 2 sessions. Usually segmented nightly sessions or multiple naps. Try sleeping in smaller increments either throughout the night and/or include naps to see if these changes help you feel healthier and more alert.