Ways to enhance your indoor environment

Here are a few pieces of equipment and miscellaneous that I think are very useful for your indoor environment.

The focus is creating an environment where you can be parasympathetic most of the time (rest and digest)

This allows your body to recover, build strong immunity, and stay energized. 

You do not need to go all out. Pick one or two that you feel 90% confident with implementing right now ,and let me know which ones you are using! I would love to hold you accountable with them. 

Blue light exposure, air quality, and self care routines for good measure. Lets start with the list shall we?

Food

Fermented foods like pickles, kimchi, kombucha, and other vegetables can chill you out by restoring your gut microbes, which can be jacking up your enteric nervous system. Just be willing to try one or two at a time. Put them on your next grocery list. Another way of re establishing some gut health is a high quality greens supplement like Organifi 

Reducing exposure to blue light and EMF’s

We’re on our computers and phones more than ever. Whether you’re working from home, watching the market, on zoom meetings, or just watching a movie, I definitely recommend you invest in some blue light spectrum blocking glasses! This can enhance the quality of your sleep, make you feel better overall, and reduce headaches if you get them often.  Here are the ones I have. If you’re not digging these, try these stylish ones

Aroma therapy 

How’s the air quality at your home? If you’re not opening the windows to get fresh air, you can grab a few plants and try a humidifier. I personally use an oil diffuser to let essential oils roam the air. If you want to more serious about your air quality, you can look into an air quality monitor that connects to your phone to show you whats in your air.

If you know me, you will know I run through incense like a bad smoker runs through a pack of cigarettes. If you find the right scents, they can soothe you. It’s my way of working, relaxing, cooking, reading.

Music

Here are my top go to Spotify playlists

Healing Frequencies

Coffee Table Jazz

Classical Study

Late Night Jazz

Sleep

Airplane mode and electronics plugged off if possible (reduces EMFs, which mess with REM sleep through brain frequencies.)

You need some strategies to block any light that can mess with your melatonin production. Also, if you are sleeping in a little later than usual, I would recommend you use a really good sleep mask. If you do not have black out curtains, I’d suggest you look into that as well. If not, the sleep mask will do. Getting grounded before bed or during bed can re establish electron balance within the body which has several health benefits. You can either use a blanket or use a grounding mat that you can out under your feet when you are working on your laptop, or just sitting.

Last but not least, Magnesium spray is an awesome product that can assist your bedtime routine, or a daily habit to help your overall health.

As I said, this list is not to intimidate you as if you need to get all of the above to be an adequate human being. These are just extras that can assist you with executing a new habit more effectively. Pick one or two that you feel ready and willing to implement. If you need any suggestions or want to chat to assess what is the best strategy for you to implement right now, contact me

Side note: I did not get into infrared light therapy, but if you are interested, visit Joov

The Stress Cup : A Free download

I would like to share with you some concepts about Stress. The immune systems strength heavily relies on the amount of stressors your body is dealing with.

To help you learn how to mitigate and scale the stress, I’ve created a worksheet called The Stress Cup.

Print out the below and use it!! After 5-7 days of logging in your stress cup, send it over to me and I’ll gift you a 30 minute video training session with me.

All about your Immune System

Let’s get straight to it, shall we?

What is Inflammation? 

• A bodily response directed by cells in our immune system.

What cells? 

• Dendrites, Macrophages, T-cells, and B-cells

There are two segments within our strong Immune system

1. The Innate Immune System

• The guardians of the castle (Dendrite cells & Macrophages) who protect the door from any bacteria or viruses that look or act suspicious. 

• Guardian Dendrite & Guardian Macrophage destroy invaders and display their heads on the castle wall for the inside army to see - The adaptive immune army

1. The Adaptive Immune System 

• T - cells & B - cells who adapt themselves to any invader mounted on the castle wall by the guardians.

Why do they adapt?

• To be prepared for any future encounter with any of these invaders, so they can can be perfect assassins for it. 

How?

• T & B cells clone themselves and spread within the body, waiting to encounter another invader with their antigen (specific pattern of protein of invaders)

• When fighting, they anti bodies called “cytokines” → These are inflammatory 

Is all Inflammation bad!? No!!

How so? 

• The Immune system generates & controls acute inflammation response needed for the beneficial functions of: Proper wound healing, fighting infections, and exercise recovery.

Difference between Acute & Chronic

• Acute is temporary

• Chronic is a continuous stimulation of the immune system. Constant release of “cytokines” wreak havoc in your castle and health. 

Fun Fact: 

70 - 80% of your immune system lives in our gut!

Oxidative Stress 

What is Oxidative Stress?

• A free radical AKA Reactive oxygen species (ROS). Think of ROS as the drunk guy at a bar for now….

• It is the process of an unpaired electron (Free radical) stealing an electron from a nearby cell membrane in your beautiful body. 

What does this do?

• When a  free radical steals an electron from a nearby molecule, it damages structures like cell membranes even DNA. Tell Kendrick that…

• Long term DNA damage by free radicals can cause mutations leading to cancer.

Where does it come from?

• It comes from many internal and external stressors like: 

• Pollution

• Infection

• Radiation

• Cigarette smoking

• Normal metabolism in our cells

• Processed foods

• Many more

How do I avoid this!?

Well, you can’t avoid it entirely. The goal of all of this is to keep you aware of shit so you can minimize it as much as possible. It’s a yin & yang thing ya know? 

Stay tuned for the next blog post, where I give you a free PDF to learn where your stressors are coming from. From there, we can create interventions to help reduce inflammation & oxidative stress, thus strengthening your immune system.

Gym Equipment For At Home Workouts

Here are a few pieces I’d recommend for an at home workout:

1. Super Bands

For Rows, Presses, Core work, Mobility, loaded squats and or deadlifts

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2. Resistance bands

(Different from above as it has handles, which allows you top do chest press, biceps, triceps, etc…

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3. A pair of dumbbells

I’d say grab a weight that you can press overhead with. If you’re okay with spending a little more, grab an extra set for squats or deadlifts that are heavier.

I personally have Power blocks. You can change the weight from 2.5 lbs up to 50 lbs. However, that is the more expensive option. If you want to go for that, more power to you. If not, these will do!!

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4. Workout Mats

If you have a yoga mat, that will do! If not, you can try grabbing a pack of these. What I like about them is the ability to puzzle them together and take them apart. As I said a yoga mat that is not slippery will do as well.

TO purchase any of the items above, simply clock the image and you will be directed to amazon. Let me note that these brands and items are references. If you feel more comfortable with another brand or an alternative piece of equipment, go for it!

For a free at home workout, click here

If you’d like to experience training with me on an app with monthly workout programs I write myself,

fill out the form below and I’ll get you started!