Category Archives: Attitude

You Are How You Think and Feel

Diet and exercise are typically the first things that get our full throttle attention when we’re looking to improve our level of health and fitness.

A less tangible but equally important pillar of our health is our overall mind-body-spirit balance. If you don’t think well or feel well, you won’t be as well as you can be.

Caring for your mind-body-spirit balance supports your nervous and endocrine systems. More and more people are overstressed long before they are overweight. Having a poor stress response can also stunt your progress and rob you of enjoying optimal results from your fitness and nutritional efforts.

If you’re eating clean, training hard and not seeing improvements in your physical body or feeling positive, chances are you need to consider giving your mind-body-spirit wellness some direct attention.

Changing your thinking habits is the first step to having your feelings follow. Rather than letting your feelings direct your thinking and behavior, I invite you to try the following activities consistently for the next eight weeks to help nourish your mind and spirit. Trust me your body will feel the benefit!

  1. Breathe:
    This might seem like a no brainer, and for most people it is. To shift mindless breathing inward and make it mindful, find 5-10 minutes in your day 1-3 times per day to practice conscious, deep breathing. Search “Box Breathing” for tips and technique and don’t be surprised if you feel a little lightheaded before you feel less stressed and reenergized.
  2. Be Grateful:
    Gratitude is an enormous attitude adjuster. The simple act of starting or finishing your day by writing out or verbally acknowledging three things you are grateful for on a daily basis will have a phenomenally positive effect on your well being. Research suggests that implementing daily gratitude can improve your happiness health by as much as 25 percent.
  3. Meditate or Pray:
    The similarities found in meditation and prayers are quite revealing. For this practice of mindfulness, use whatever label you feel most comfortable with and for the next eight weeks simply monitor your thoughts and feelings without getting stuck on them. You do not have to sit in the lotus position and chant ‘Om’ all the time to practise mindfulness.

Here is an effective three-step “prayer” style closely akin to mindfulness:

  1. Opening yourself to whatever it is that you are experiencing.
  2. Welcome any feelings of fear, anger, unhappiness or whatever it may be.
  3. Let go of trying to control the outcome and leave it to the universe to take care of.

How to Combat Feeling SAD

During the winter months we tend to eat more sleep more and experience more ups and downs during the shorter days. Winter can cause some people to experience weight gain and a lack of energy but it can also bring on a form of clinical depression called Seasonal Affective Disorder (SAD)

Research by the Mayo Clinic reports SAD is diagnosed more often in women than in men, but men may have more-severe symptoms. Young people have a higher risk of winter SAD than older adults. Living far from the equator and having family history of SAD or other forms of depression may increase your risk of seasonal affective disorder.

Symptoms specific to winter-onset SAD, sometimes called winter depression, may include:

  • Cravings for sweets and starchy foods
  • Weight gain
  • Heavy feeling in the arms or legs
  • Noticeable drop in energy
  • Chronic Fatigue
  • Oversleeping
  • Difficulty concentrating at work and at home
  • Irritability, Constant agitation and anxiety
  • Avoidance of social situations
  • Increased sensitivity to social rejection
  • Hopelessness (including suicidal thoughts)

Don’t brush off these seasonal feelings as simple “winter blues” that you have to tough out or just shake off. Here are some effective remedies to keep your mood, motivation and movement up throughout the winter.

  • Exercise regularly, even in cold weather. A brisk walk outdoors can improve mood and help combat weight gain.
  • Physical activity helps relieve stress and anxiety.
  • A healthy diet rich in Vit D, E and B
  • Light therapy is a common treatment for winter SAD. Light box therapy mimics outdoor light and can improve mood in as little as two weeks.
  • Decreased sunlight hours can lead to a Vitamin D deficiency. Supplementing your diet with a high quality Vitamin D3 supplement can help regulate mood.
  • Mind-body therapies that may help relieve depression symptoms include: Acupuncture, yoga, meditation, Guided imagery and Massage therapy

It’s normal to have some days when you feel down. But if you feel down for several days or weeks at a time and you can’t get motivated to do activities you normally enjoy, be sure to see your doctor.

What would happen if you did what you said you would?

What are the first words that pass your lips in the morning? Are they resentful thoughts about your alarm or words of thanks for the opportunity that greets you with the rising sun? Literally, which side of the bed of life are you waking up on?

When you start each day by acknowledging what is going your way — and recognize how far you’ve come – you’ll see it’s much further than you sometimes think. Continue reading

Positive Energy = Feeling Good

Adam O'Meara - PURICA Ambassador
Adam O’Meara
PURICA Ambassador

Adam O’Meara, a Victoria-based professional triathlete, is a member of our team of PURICA Ambassadors who are committed to providing you with healthy eating and training tips. Adam shares how positive energy leads to an overall state of wellbeing.

One of my favourite parts of working for PURICA as a territory representative is interacting with the community at events. This past weekend I had the opportunity to go outside of my territory to represent PURICA at an event at Woofy’s Pet Foods in Courtenay.

This event was very fun to be part of. I didn’t know anyone there and this made it even more fun as it was a completely new environment and whole new set of faces! It was raining the entire day but that didn’t slow things down in the least. I am not a pet owner, I did grow up with dogs though so I can relate, and boy was I reminded how much people love their pets. This event was people and dog watching at it’s best! Continue reading

The Willpower to Cure Decision Fatigue

Melissa Tucker - PURICA Ambassador
Melissa Tucker
PURICA Ambassador

Melissa Tucker, a training coach and one of Canada’s foremost global fitness competitors, is a member of our team of PURICA Ambassadors committed to providing you with healthy eating and training tips. Here are Melissa’s thoughts on how to prevent burn out.

Many people believe they could improve areas of their lives and achieve their dreams of eating right, working out or starting their own businesses…if only they had more willpower.

These people talk about their dreams with excitement but when you fast-forward two months, six months or even a year, often nothing has come of their dreams. Why? The problem may be that they are suffering from decision fatigue or simply put, a lack of willpower.

We all deal with decisions every single day of our lives, but some people do it better than others. As it turns out, people with strong willpower aren’t better at making more decisions than others. They are actually better at making fewer decisions. If you want to strengthen your willpower you must harness the power of automation and routines to prevent decision fatigue.

Your brain has a limited capacity to make decisions. After reaching that threshold of capacity, it starts to make decisions impulsively, largely out of self-defense and based on self-preservation. Yet those decisions aren’t usually in your best interest. Generally speaking, we tend to make poor decisions anytime we’ve been under the gun making a lot of decisions prior. You simply get burned out.

How can you prevent burn out?

Look at a habit as the smallest piece of personal automation you can do.  A habit is something you once made a decision to do and then eventually stopped thinking about it and continued doing it.  When a behavior becomes a habit you potentially have 45% more willpower for more impactful decision-making.

45% of our decisions are automated habits. This is why it’s so important to train yourself with healthy, productive habits.

To get started, follow these simple habit-building steps to maximize your willpower and optimize your ride of the ups and downs throughout the day:

  1. One of the simplest things most people neglect to do is organize their schedule.Make it a habit to put stuff into your calendar and check on it a couple of times per day. This will ensure your day navigates by your intention rather than drifting by distractions.
  2. Disable notifications and check semi-important stuff (such as email) at regular, scheduled intervals.
  3. Use an extrinsic reward when you are training a new habit until your intrinsic reward system kicks in. For example; if your goal is to start a new workout routine to lose weight and you love chocolate, reward yourself with a piece of dark chocolate immediately after your workout and only allow yourself chocolate at that time. No workout = No chocolate. After about two weeks of doing this your desire for the chocolate will dwindle and your new workout habit will provide the feel good endorphins!
  4. Focus on building new desired habits rather than breaking old undesired habits.
  5. Surround yourself with like-minded supportive community of people and environment that will support your new behaviours.

For more information, check out www.melissatucker.com or email PURICA Ambassador Melissa Tucker at melissa@melissatucker.com.  And for regular healthy eating and training tips, follow us on Twitter at www.twitter.com/puricawellness and like us on Facebook at www.facebook.com/puricawellness

*A note on vegan and vegetarian options: At PURICA, we’re committed to empowering you with the best in whole foods, supplements and positive lifestyle solutions. We support all athletes and active living people whatever your dietary preferences, although we will always do our part to raise awareness about the benefits of vegetarian or vegan options.

Motivated Mindset

Melissa Tucker - PURICA Ambassador
Melissa Tucker
PURICA Ambassador

Melissa Tucker, a training coach and one of Canada’s foremost global fitness competitors, is a member of our team of PURICA Ambassadors committed to promoting positive lifestyle solutions, including healthy eating and training tips. Here are Melissa’s tips on how to keep motivated.

A lot of people associate getting fit with “motivation”. If they’re not “in the mood” to exercise or eat right, then they don’t bother. What would happen if you only washed your dishes or paid your bills when you felt like it? Exactly! The outcome would not be very good. If you want to see consistent progress with your fitness, take Nike’s slogan to heart and just do it, regardless of how you feel.

Here are some ideas to keep your mind motivated:

  • I like to journal my progress. Once my pen hits the paper, all the reasons why I’m working out and eating well get turned into positive emotion to fuel my passion to reach my goals!
  • Finding inspiring quotes or books based on the power of focus and profiles of famous athletes pushing themselves from their deepest core to cross their finish line…those examples make doing 45 minutes of cardio not seem so extreme.
  • I keep myself in check by booking a session with my trainer. Yes, I’m a trainer myself and yes, I myself have a trainer. It always helps to have a positive push from someone who has your goals in their mind as well. You can get that same push for free by simply partnering up with an equally-motivated workout buddy.

For more information, check out www.melissatucker.com or email PURICA Ambassador Melissa Tucker at melissa@melissatucker.com.. And for regular healthy eating and training tips, follow us on Twitter at www.twitter.com/puricawellness and like us on Facebook at www.facebook.com/puricawellness

A life transformed

We are really excited to be participating in a charitable event to support Imagine1day.

To help improve the lives of Ethiopians—through fostering independence of thought and action—PURICA has teamed up with Community Farm Store to donate 10% of PURICA sales during November and December.

PURICA Imagine1Day Poster
Here is our poster for the event

The goal of Imagine1day is to ensure all Ethiopians will have access to quality education, free of foreign aid, by 2030. So drop on by to Community Farm Store, #2 5380 Trans Canada Hwy, Duncan, to buy your needed PURICA products and help us contribute to this very worthwhile project!

The importance of planning and goal-setting

Adam O'Meara - PURICA Ambassador
Adam O’Meara
PURICA Ambassador

Adam O’Meara, a Victoria-based professional triathlete, is a member of our team of PURICA Ambassadors who are committed to providing you with healthy eating and training tips. Here are Adam’s thoughts on planning and goal-setting:

In Canada it is getting colder this time of year.  Nothing we can do about that. It’s part of living in the northern hemisphere.
Continue reading

How to do “The Write Thing”

Melissa Tucker - PURICA Ambassador
Melissa Tucker
PURICA Ambassador

Melissa Tucker is one of Canada’s foremost global fitness competitors and training coach. She’s also a member of our team of PURICA Ambassadors, committed to providing you with healthy eating and training tips. Here are Melissa’s thoughts on how you can use journaling to improve your nutrition and fitness:

The truth behind gaining or losing the last five to 10 pounds is found in your nutritional habits. It’s also true that up to 80% of your fitness results are achieved by what you are fueling your body with. So let’s do the write thing!
Continue reading

Habits build your habitat

Melissa Tucker - PURICA Ambassador
Melissa Tucker
PURICA Ambassador

Melissa Tucker is one of Canada’s foremost global fitness competitors and training coach. She’s also a member of our team of PURICA Ambassadors, committed to providing you with healthy eating and training tips. Here are Melissa’s thoughts on how to build healthier habits day in, day out:

I’m among those who believe we are what we repeatedly do. When we think about getting fit, being healthier and more energetic, it’s easy to quickly become overwhelmed. You’ll ask yourself, “Geeze, where do I start? How do I begin? What’s my first step?”
Continue reading