<![CDATA[Evolvene - A Break for Balance]]>

<![CDATA[Evolvene - A Break for Balance]]>Mon, 06 Jan 2025 13:32:50 -0800Weebly<![CDATA[360 Degree Health]]>Sat, 28 Feb 2015 13:50:43 GMThttp://www.evolvene.com/a-break-for-balance/february-28th-2015Holistic Health

Attaining health and wellness is a lifestyle, "not just how to lace up your gym shoes" (Reno, Tosca). Exercise cannot replace the benefits of nutrition, sleep, stress management, and mindfulness as these cannot replace the benefits of exercise. It's "The whole is greater than the sum of it's parts" (Aristotle) theory (page 48).

Considerations When Designing a Holistic Health Routine

In general, it is a good rule of thumb to incorporate hard physical exercise - strength and cardio training, nutrition and sufficient rest and recovery into a health program (page 49).

Finding the Health Routine Balance that Works for You

Each of us responds to exercise differently, here are eight considerations to incorporate when designing a program that best suits your needs (page 49).

Reno, Tosca. "Fit & fat" Oxygen Feb. 2015: 48-49. Print.

NO. 1
"Every training program should incorporate at least one - if not two - full rest days a week." (Wuebben, Joe).

NO. 2
"Active rest can help you recover from an intense workout week, including light activities such as walking, easy swimming and vinyasa flow yoga, which help mobilize your muscles to flush out toxins and inflammation." (Wuebben, Joe).

NO. 3
"Adequate rest during workouts - hardworking muscles require breaks within the workout itself to replenish oxygen, blood and blood sugars." (Wuebben, Joe)

NO. 4
"Intense training is required to transform your body, however full-on day after day will eventually break down the body, resulting in injuries. Alternating difficult workout days and weeks with moderate ones will accomplish muscle confusion, accelerating results while allowing your body enough recovery time." (Wuebben, Joe).

NO. 5
"Listen to your body - if your body is screaming for a break add another full rest day to your program and scale back on intensity for several weeks to get back on track - overtraining in the long run will prevent progress and promote injury." (Wuebben, Joe).

NO. 6
"Nutrition and repair - fibrous, green vegetables help ward off inflammation related to training. Quality protein and healthy fat accelerate muscle building and repair. Water for proper body function in order to process energy and provide energy for muscles to contract." (Wuebben, Joe).

NO. 7
"Our bodies require a minimum of 8 hours of sleep for optimal performance - this allows your body to reboot and reconstruct itself." (Wuebben, Joe).

NO. 8
"Foam rollers have become one of the most effective tools for proactive recovery. Foam rolling relaxes and lengthens the focus muscle, breaking up scar tissue and adhesions formed intense exercise." (Wuebben, Joe).

Wuebben, Joe. "rest, recovery and results" Oxygen Feb. 2015: 94-96. Print.

]]><![CDATA[360 Degree Health]]>Sun, 08 Feb 2015 13:36:04 GMThttp://www.evolvene.com/a-break-for-balance/learning-to-slow-downLearning to Slow Down: Internal vs. External Busyness

INTERNAL
"When you don't have an immediate task at hand, do you find yourself still spinning internally, wondering what you have forgotten to do?" (Kempton, Sally).

EXTERNAL
Simply put, "having a lot to do – juggling a job, children and all the tasks of running your life" (Kempton, Sally).

The Internal Busyness Syndrome

Activity addiction is like any other addiction – there is a need for MORE. On a rudimentary level, being busy nourishes the ego's need to feel important. However, the ego's addiction to busyness has at its core a terror of its own emptiness. The ego feels, "If I am busy, that means I exist. I am worthwhile, I am wanted." Our culture supports this premise that busyness commensurates productivity and importance. A few simple practices to slow down, come back to your core self and find stillness (page 39).

Anti-rushing

"Stop. Stand or sit totally for one full minute. First, say to yourself, "I have all the time in the world." Then, bring to mind the image of a buddha in meditation. Hold the thought of the image in your mind while you breathe deeply and slowly five times. Keep that image in your mind as you continue on your way." (Kempton, Sally).

Your Real Self

"Stop. Close your eyes. Ask yourself, "When I'm not busy, not productive, who am I? When I'm not thinking, not moving around, not emotionally engaged, who am I?" Instead of looking for a verbal answer, tune into the space that opens up right after the question" (Kempton, Sally).

Discovering Stillness

"Begin to sway your body slowly from side to side, inhaling to one side, exhaling to the other. At the end of each movement, notice the pause. Tune in to the pause on the right side, then on the left. Focus on the pause for a few seconds, then let the movement flow from that. Do this for two minutes" (Kempton, Sally).

Kempton, Sally. "Learn To Slow Down" Yoga Journal 2015: 39. Print.

]]><![CDATA[360 Degree Health ]]>Wed, 28 Jan 2015 16:22:29 GMThttp://www.evolvene.com/a-break-for-balance/stay-tuned6 Pillars to a Healthy Mind, Body and Soul

SLEEP, NUTRITION, EXERCISE, a POSITIVE ATTITUDE, SPIRIT and BALANCE. This blog's sole purpose is to provide a place where you stop and take a break and discover new tips to incorporate 360° health, such as recipes, exercises, and interesting health facts.

Food Fact:
PEARS
"Studies have indicated that the skin of pears have at least three to four times as many antioxidants and anti-inflammatory flavonoids as the flesh of the pear. The skin also makes up about half of a pear's total fiber, which is 4 to 7 grams dependent on the size."

Carlson, Mike. "Pears" Oxygen Feb. 2015: 37. Print.

Women require 25 grams of fiber a day and men 38 according to the Institute of Medicine. Therefore, one pear equates to 28% of a woman's daily fiber and 18.5% for a man.

Zelman, Kathleen M., MPH, RD, LD. "Fiber: How Much Do You Need?" WebMD. Web. 20 Aug. 2014.