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Copyright © 2021 Santiago Barragan Noguera. All rights reserved.
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As a Wellness Coach, I would like to share a collection of blog posts addressing general aspects of self-care. To perform better at work or school, you have first to function at your best. Same if your goal is to be at the service of your loved ones, pursue ambitious goals, or even face current life difficulties. No one is responsible for your wellbeing other than you. It is a practice, a ritual that you will have to protect every day for the sake of your future self. Regardless of much you have neglected your health and habits; the only requirement is the willingness to begin again. Let this tool be the one adjustment you will pursue this week.
Take one of the sessions of 5 minutes of Stillness or Journaling and ask yourself if your lifestyle choices are sustainable enough to keep yourself fresh in the long game. Having said all of that, let’s jump into a tool to start your day.
Water, sunlight, and movement, three practices that can set your tone for your day. After you wake up, my suggestion is to hydrate with two glasses of water (not with coffee). Seek 10-15min of sunlight to reset your circadian clock. Do some kind of movement to activate your nervous system.
Water: Jeff Cavaliere, physical therapist and strength coach, explains that your muscles are 75% water, your brain cells are 85% water, and an overall 60% of your body is water. After sleep, your body is very dehydrated. You lose electrolytes and minerals over the course of your sleep, which explains in part the feeling of mental fatigue once you wake up. If you have resistance to drinking plain water, make a morning cocktail of water at room temperature, sea salt, and a splash of lemon. Perhaps you will need to prepare it at night before so that there is minimal effort in the morning while you build momentum. An additional recommendation is to buy a good water bottle. It will trigger you to keep hydrating throughout the day without much effort.
Sunlight: The argument is simple, sunlight resets your circadian rhythm, which controls many biological processes. Ideally, you want to receive it from 6 am to 8:30 am, for 30min. Even on a cloudy day, you receive some benefits, which is better than staying indoors. Sunlight triggers the body’s production of vitamin D and has an incredible effect on your mood. Last note, don’t forget always to use sunscreen to protect yourself from UV rays.
Movement: Light exercise lights up the nervous system, boosts circulation, and improves cognitive performance. This doesn’t necessarily replace the workout of your day. It means you only take around 5-10 minutes to activate your body. Yoga is personally my favorite option, but regardless of what you choose, the most important thing is that it is something you enjoy. Explore a lot, go for a run, learn some basic stretching, do resistance training, explore dancing. See what fits your nature and fills your soul.
It’s an exercise of will. It’s an act of choice. It’s a vote of identity towards the person you want to become. Eventually, it will become second nature. Such a basic routine can profoundly influence how you perform throughout the day and sleep at night.
With all love,
Santiago Barragan Noguera
Coach & Educator — Artistic Polymath
Copyright © 2021 Santiago Barragan Noguera. All rights reserved.