• Susie Csorsz Brown

Wellness Newsletter #186

It's not our differences that divide us. It is our inability to recognize, accept and celebrate those differences. ~ Audre Lorde

Physical Health Eat Well Everyone knows bananas are amazing, and many of us enjoy their sweet yumminess for breakfast. Perhaps, we should put more thought into what we enjoy them with for a complete breakfast. https://www.healthline.com/nutrition/banana-for-breakfast Be Active The take-away: it’s not just intentional exercise that is important for physical wellness, but ALL physical activity. Can you add more to your day? https://medium.com/in-fitness-and-in-health/the-most-underrated-way-to-improve-your-health-d4879af94f33? Let's move! You guys remember what an AMRAP is, right? As many reps as possible. Here is a timer for a 5-round AMRAP: You'll have 5 different groups of exercises to do, each group for 5 minutes. You can do this! Start your music! Group 1: 5 Squat thrusts 10 Plank - Down dog cross toe touch (5 each side) 10 Sumo squat pivot to lunge (5 each side) 10 Bridge March (5 each leg) Group 2: 10 Plank to spider lunge (5 each leg) 10 Bridge + L-leg lift (5 each leg) 20 Jacks 10 3 x 3s (3 jumping lunges, + 3 punches) Group 3: 10 Rolling planks (5 to each side) 10 pop squats 10 Forward leg lift + cross body toe tap (5 each leg) 10 Front foot hop lunges (stationary lunge, hopping front foot; 5 each side) Group 4: 10 Forward lunge + rear leg lift (5 each side) 10 Crab marches (5 each leg) 10 bicycle crunches 10 Lateral plank walk (2 'walks' in each direction) Group 5: 10 rolling boats 10 scapular push-ups (low plank) 10 low plank hip dips 10 dolphins

Spiritual Health Stress impacts a lot of aspects of your well-being ... even your response to allergies. https://www.verywellmind.com/stress-may-aggravate-seasonal-allergies-study-says-5119482 Mental & Emotional Health The benefits of exercise go far beyond just building muscles and staying fit ... though that is pretty awesome, too! https://greatist.com/fitness/13-awesome-mental-health-benefits-exercise?

Social Health Yes, it is good to be a nice guy. It is the best thing, actually. https://my.happify.com/hd/research-proves-that-nice-guys-finish-first/?et=441c19ed-6416-491f-895b-f2841d5fd7a0 Posts from HealthyExpatParent.com/Facebook Happy Monday! And Happy New year! Hope you're ready for an amazing fresh start. If you have added a goal to be more mindful, perhaps these Zen rock garden videos might be of interest to you. If nothing else, they inspire a newfound interest in building sandcastles. https://www.openculture.com/2021/09/exercise-extreme-mindfulness-with-these-zen-rock-garden-videos.html New recipe: Tuna! It's what's for (weeknight) dinner! https://www.heprecipe.com//post/tuna-chickpea-and-farro-salad Let's talk New Year's resolutions. How do you feel about change? How about we up your chances of seeing successes? https://www.healthyexpatparent.com//post/changing-change-upping-the-successes Be your best, friends s

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