If you’ve ever studied “behavior change”, one of the first things you learned about is the “transtheoretical model of change.” It sounds complicated but it’s not!
It was developed back in the 1970’s after researchers studied smokers who were trying to quit. They broke down the “5 Mindset Stages” people go through to create a new lifestyle change.
But, it's super easy to get stuck in one of the stages...
The Five Mindset Stages to Creating New Lifestyle Change
A while ago I read something that absolutely blew my mind! It actually made me step back and rethink some of the things I’ve been taught.
Exactly how long does it take to create a habit?
It’s a question researchers have been trying to answer for years. We’ve heard everything from 3 weeks to 90 days to even longer!
But … what if that’s the WRONG QUESTION?
I've been hearing from a LOT of people about how they are feeling extra stressed and strangely “emotional” over the past few weeks.
For example, little things they would have normally shrugged off seem to be causing more stress and frustration than usual.
Can you relate?
The stress of it all is adding up fast. I wanted to share some simple things you can do to reduce your stress!
I’ve been seeing some INTERESTING posts from people on social media recently ...
Hey, there’s NO judgment here! In fact I’ve been guilty of one or two of these over the years …
But right now it’s more important than EVER to make sure that we’re doing what we can to keep our head in the game and not let ourselves slip!
If this sounds like you (or someone you know!) then a little structure may be exactly what you need.
That’s why I created a quick guide below called YOUR PERFECT SHELTER-IN-PLACE DAY!
I’m going to ask you to do something a little strange right now.
I want you to imagine your favorite, most decadent thing to eat.
Maybe it’s a thick slice of rich chocolate cake … a slice of pizza dripping with cheese, hot from a brick oven … a buttery lobster ... or how about a juicy burger?
Did your mouth start to water? You probably couldn’t tell, but your stomach actually started producing juices to digest those amazing foods.
If you ever doubted that if what you’re thinking about could have an impact on what happens in your gut … well, you just experienced the proof that it really does!
And this brain-gut connection doesn’t only involve thoughts about food.
Have you lost sleep over the past several weeks? A lot of people have – with all the uncertainty in the world with coronavirus concerns and everything related to it, it definitely can take its toll!
I’ve got a blog post packed with sleep tips today – all tied in with something else that plays a big role in your health.
It’s your gut … and it has a complicated relationship with the quality of your sleep.
(Quick catch-up: Your gut is home to trillions of bacteria. Keeping the population of your “microbiome” in balance helps support your health & wellness, from your mood and brain to your heart and digestion!)
Sleep is a two-way street when it comes to gut health.
Has the coronavirus pandemic made you feel nervous, worried, or on edge?
You might have had an uneasy feeling in your belly over it – and that’s because a big part of your stress response happens inside your gut. And it actually can impact your health and wellness!
That stress response comes from your secret “second brain” that resides in your digestive tract. It’s called your enteric nervous system.
It’s made up of layers of cells (more than 100 million of them) that line your gastrointestinal tract, all the way from your esophagus to your rectum.
And what you eat can have a BIG impact on this entire system, and so can stress.
Your “secret brain” communicates directly back-and-forth with the brain in your head through the “gut-brain axis.”
This axis is an incredibly complex system involving hormones, nerves, body fluids, your immune system and more.
Here’s where it gets interesting …
In the midst of the Coronavirus right now, having a strong and healthy immune system is more important than ever!
There are steps you can take to make yourself healthier, and I’ve got a great series that focuses on a super important part of your immune health: your gut!
There has been a LOT of buzz about “gut health” lately … and for a very good reason.
Your gut health doesn’t affect just your digestion (although that’s super important) … but also your heart, your brain, your immune system, and even your mood.
And with a global pandemic happening, it seems like a good time to focus even more on our overall wellness!
You have about 100 trillion (!!!) microbes living in your gut right now. And there are about 1,000 different species of known gut bacteria.
This topic was in my queue for blog posts, but seems especially relevant in our current climate, with many people unsure of how concerned they need to be about the corona virus. Please understand that I'm not a doctor and am not giving medical advice. Please consult your doctor and use your own judgement to make any decisions about your health care!
Have you ever felt a sniffle coming on and wondered whether you should work out?
It can be so confusing to know if you should exercise if you’re feeling a bit under the weather. I’m going to explain a few rules of thumb, plus outline some easy things you can do to avoid spreading or catching any “bugs.”
Your body LOVES to move … right down to its smallest molecules!
In fact, we’re wired for it … and your health depends on it.
Here’s a shocking statistic for you:
“In less than two generations, physical activity dropped by 20% in the U.K. and 32% in the U.S. In China, the drop is 45% in less than one generation.” - designedtomove.org
Over the next few weeks I’ll be talking about how important it really is to take care of your body and muscles … and this goes far beyond the results you see in the mirror when you workout!
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Women's Wellness Circle: Create Your Extraordinary Life
Hi, I’m Crystal!
If you'd like to access my Farmer's Market Friday posts from 2018, click here!