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Why Resolutions Fail & How to Create Lasting Change

2025 happy new year1 300a Every January, millions of people set ambitious New Year's resolutions: lose weight, move more, eat healthier, stress less. Yet by late January or early February, many of these well intended health goals have fallen to the wayside.

Why does this happen? The truth is, most of us try to change our behaviors without addressing the underlying beliefs and thought patterns that drive them. These deep-seated beliefs, often formed long ago, operate on a subconscious level, influencing our choices and actions without our conscious awareness. Imagine trying to paddle a canoe upstream. That's what it's like to change your habits while your subconscious mind is pulling you in the opposite direction.

Making sustainable changes by willpower alone, without examining your subconscious beliefs, is extremely difficult because 95% of the thoughts, beliefs, and actions that shape our outcomes operate beneath the surface (subconscious mind), silently influencing what we do and don’t do..

Blue Zone Pillar to Long Life #4: Social Connection

Connect to Thrive: The Health Impact of Strong Social Connections

sparklehands 300 The Blue Zones, regions with the highest concentration of centenarians, offer valuable insights into the secrets of longevity. One of their core pillars, Build Strong Social Connections, underscores the profound impact of human connection on our well-being.

Pillar to Long Life #4: Social Connection

In the Blue Zones, people aren't just acquaintances; they're a tight-knit community. Regardless of age, they form genuine connections with members of their community, sharing laughter, support, and a healthy lifestyle. This strong social circle provides a buffer against stress, boosts mood, creates a sense of belonging, and enhances overall quality of life. These 3 components enhance healthy social engagement.

1. Right Tribe: How to Find and Create a Strong Social Circle:

Blue Zone Pillar for Long Life #3: Positive Outlook

Nurturing a Positive Outlook: Your Path to a Longer, Healthier Life

In our pursuit of a fulfilling and enhanced quality of life, it's essential to focus on more than just physical health. The Blue Zones, regions around the world where people live exceptionally long and healthy lives, offer valuable insights into the lifestyle factors that contribute to longevity. One such factor is a positive outlook, which encompasses three key elements: purpose (ikigai), unwinding or de-stressing regularly and faith.

1. Purpose (Ikigai): Your Reason for Being

Blue Zone Pillar to Long Life #2: Eat Wisely

Secrets of the Centenarians: What and How Do They Eat.

There are 20+ years of research on the blue zones to reference, and it reveals many commonalities in dietary habits and mindset around food. This is explained in one of the 4 key Pillars to Long Life, "Eat Wisely." This pillar emphasizes a plant-slant diet, portion control, and mindful eating habits. Longevity research shows that what and how much we eat has a direct impact on our health and longevity. It's not about following strict diet trends, but rather eating less, bringing mindfulness and enjoyment back to our meals.

Key Components of the "Eat Wisely" Pillar:

The Blue Zones: Secrets to a Long and Healthy Life

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Have you ever wondered what the secret to a long and healthy life is? In a world filled with wellness influencers and trendy diets, it's refreshing to explore the simple yet powerful principles of the Blue Zones.

The Blue Zones are regions around the world with an exceptionally high concentration of healthy centenarians (people over 100 years old). Dan Buettner and his research team identified Okinawa, Japan; Sardinia, Italy; Ikaria, Greece; Nicoya, Costa Rica; and Loma Linda, California, as Blue Zones.

Despite their geographic and cultural diversity, these regions share four key pillars that contribute to longevity and well-being and greater rates of happiness. The Four Pillars to Long Life:

Ignite Your Inner Olympian: Finding Inspiration in the 2024 Games

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I don't know about you, but watching the Olympics sparks awe and appreciation for what the human body and spirit can achieve! When I watch the gymnasts, it inspires me to get in my backyard and roll out a full floor routine with back handsprings. I know that is not a good idea, but watching that level of human performance inspires me to challenge my body and abilities in a new way. What stands out most this year are the stories of resilience, with so many athletes overcoming injuries, mental health issues, or personal challenges along their journey. It is a reminder of how performance, at any level, is enhanced by the integration of mind, body and spirit.

The Olympics is a global spectacle that showcases the pinnacle of human athleticism and sportsmanship. As the world watches in awe, it's easy to feel a surge of inspiration to challenge our own physical limits and capacity. But how can we translate the extraordinary feats of Olympians into actionable change for our everyday lives?

Reaching Your Protein Goals: What Makes Animal & Plant Proteins Different

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We now know that protein is crucial for building and repairing muscle, but when it comes to muscle protein synthesis (MPS), the engine behind muscle growth, there's a debate: animal protein vs. plant protein. Let's break down the differences and how to fuel your health and fitness goals.

Animal Protein: The Amino Acid Advantage

Animal sources like meat, fish, poultry, eggs, and dairy are considered complete proteins, containing all nine essential amino acids (EAAs) your body can't produce on its own. One key player is leucine, which acts like a trigger for MPS. Animal proteins are also generally more bioavailable, meaning your body can absorb a higher percentage of the amino acids. This translates to a more efficient MPS response.

Prioritize Your Produce with the Clean 15 and Dirty Dozen

Want to maximize your health and your produce budget? Every year, the Environmental Working Group (EWG) analyzes government data to create the Clean 15 and Dirty Dozen lists. These lists help you make informed choices about which fruits and vegetables to buy organic.

Making the Most of Your Produce Budget

The Dirty Dozen features the produce with the highest levels of pesticide residue. Focus on buying organic for these items to get the biggest reduction in pesticide exposure. The Clean 15 lists fruits and vegetables with the lowest amounts of pesticides. Even conventionally grown options on this list likely have low pesticide residue, offering peace of mind.

360° Breathing: A Key to Low Back Pain Relief

Low back pain is a common complaint, affecting millions of people worldwide. While the causes can vary, one key factor often overlooked is breathing. Shallow, chest breathing can, increase the stress reponse as well as tighten muscles and impair core stability, all of which contribute to back pain.

This is where 360° breathing comes in. This deep breathing technique engages your diaphragm, the dome-shaped muscle below your lungs, promoting relaxation and is the KEY to the core connection. Here's how it works:

Ways to Strengthen the Mind-Body Connection

The mind-body connection is a complex relationship where the mind influences the body, and the body influences the mind. Positive thoughts and emotions may lead to the release of feel-good neurotransmitters, like serotonin and dopamine, while physical sensations (desirable or undesirable) can influence our mental or emotional state.

We all experience the mind-body connection, both in positive and negative ways.

It can be experienced in a variety of different everyday situations. Imagine feeling nervous about giving a presentation, you might notice feeling sick to your stomach or your hands sweating. Alternatively, after a great workout, you may feel a boost in your mood and decreased stress. This interplay between thoughts, feelings, and physical responses is what we call the mind-body connection.

Developing unique skills strengthen it, thereby unlocking your body's natural healing potential, promoting resilient to stress, better sleep, and boosting your immune system, energy, and mood.

Use Strength Training to Build a Stronger & More Resilient You

Life throws curveballs. Enhancing our ability to adapt, bounce back and thrive is the key to overall physical and mental well-being. If you want to have greater resilience to handle life’s stressors, it is absolutely crucial to create a strong physical and mental foundation. One of the most impactful ways to do this is incorporating a mindful strength training program into your weekly routine.

Building a Stronger Body, a Stronger You:

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