Marissa Elman How To Become More Resilient

How to Become More Resilient

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On October 31, 2020

In Marissa Elman, Mental Health

Many people want to become stronger and more resilient, but they may lack the knowledge to create that change in their lives. However, there are some real, actionable steps you can take to obtain your objective of developing a more resilient individual. This guide will help you get started.

Adopt a Sense of Purpose

Resilient people are driven by a sense of purpose, so it makes sense for this to be the first step in cultivating that part of your personality. Your sense of purpose can be anything. You don’t have to justify it to anyone else, but it should be meaningful and important to you. Your sense of purpose can focus on bringing about some type of social change, or it can be to change something in your own life.

Boost Your Confidence

Being resilient means using your talents and skills to help you tackle any challenge you may have to confront. This is why developing your abilities is an essential part of the process. It will require hours and hours of practice, but, if you work hard at mastering specific skills, your own self-confidence will also be strengthened. When you need to use those skills to overcome an obstacle, your confidence in your abilities will help you succeed.

Surround Yourself With Social Support

You’ll also need support from friends and family, so find people you can trust and add them to your social circle. You should distance yourself from those people in your life who seem to always have something negative to say. Even if they’re acting out of concern for you, consistent negativity will adversely impact your inner resilience.

Use Goal Setting to Attack Problems

When life does throw an obstacle at you, don’t let yourself fall into a panic. Instead, set small actionable goals that will help you work towards resolving the challenge. These goals should work together as a series of steps with each preceding goal making it easier for you to reach your next goal. In this way, you’ll resolve the problem with a natural progression of steps.

To be truly resilient, you can’t let yourself fall into a stagnant rut. Instead, you should consistently be learning and developing new skills. Don’t be afraid to challenge yourself to excel in new areas. The more skills you master, the more resilient you’ll become.

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Tips on How to Become More Hopeful

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On September 28, 2020

In Marissa Elman, Mental Health

The current state of affairs has negatively impacted almost everyone, but these unpleasant circumstances aren’t permanent. It’s more important than ever to know that things will get better. You can maintain a healthier and more hopeful outlook by incorporating the following suggestions into your life.

Be Mindful of Your Mental State

If you wake up in the morning feeling grouchy or depressed, you can’t expect to have a good day. When you recognize negative feelings, particularly those that are unfounded, make a course correction. Determine that it will be a good day, and make a conscious effort to face the day with a positive and hopeful outlook.

Recognize That You Have Free Will

Most people go about their days accepting the events in their lives as unchangeable fate, but that’s far from true. In fact, you can change your life in both insignificant and significant ways through the choices you make. You can bring the changes in your life that will make you happy by paying closer attention to the choices you make. It’s never too late to make new choices or try something different.

Learn From Every Experience

No matter how difficult the challenge, there is always something to be learned from the event. For example, if you’re being bullied, you might decide to take self-defense training or start lifting weights. Every opportunity is a chance to make changes in your life and grow as an individual. As long as you can take something positive from a situation, you’ll be growing and improving your life.

Spend Time Doing What You Enjoy

When you do feel down or defeated, take some time for yourself. Whether you just spend a day in solitude or engage in a favorite hobby, you should do something that makes you feel good or content. Taking time for yourself is sometimes what’s needed to regroup and refocus your attention. You’ll return to the challenges in your life feeling reinvigorated and less stressed, which will give you the mental strength needed to face those challenges.

Remaining hopeful all of the time isn’t an attainable goal. Everyone loses hope from time to time, but the trick is to recognize that this is a temporary state of mind. Look for ways to strengthen your resolve and eliminate the stress in your life, so you’ll be able to return to a state of hopefulness.

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How to Prioritize Self-Care While Working From Home

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On August 27, 2020

In Health & Wellness, Marissa Elman, Mental Health

To help prevent the spread of COVID-19, it’s suggested that individuals stay home when they can. Many businesses are turning to remote work as a way to help stop the virus from spreading, but the transition to work from home may be hard for some employees. Remote work requires making adjustments to workflow and scheduling. Employees making the transition will also need to decide where to set up a workspace in their home.

The Importance of Self-Care for Remote Employees

Self-care is essential for employees who work from home. Self-care is maintaining good health and well being, and there are various ways individuals can practice self-care. It’s especially important that remote workers engage in activities that promote self-care. With the pandemic, many people are concerned and worried, and when these feelings are combined with a new work environment, it can make it difficult to be productive.

Ways to Practice Self-Care When Working Remotely

Individuals can maintain good health and well being while working at home with self-care habits that include setting boundaries, getting enough sleep, keeping your workspace organized, and sticking to a routine.

Setting Boundaries

Setting boundaries that help you keep your work life and home life separate is beneficial. If you’re not working, refrain from checking work emails and notifications until it’s time for you to work again. Remote workers will also benefit from having a dedicated workspace that’s free of clutter and distractions.

Getting Enough Sleep

It’s suggested that adults get eight hours of sleep each night to promote good health and mental wellness. Getting to bed at a regular time creates a routine that can boost focus during the day.

Keeping an Organized Workspace

Keeping an organized, clean workspace can help remote workers with productivity. Not only will keeping a workspace clean and disinfected promote productivity, but it also helps prevent the spread of COVID-19.

Sticking to a Routine

Remote workers should stick to their routines as much as possible. Individuals who exercised before or after work should try to maintain their routine when they’re working from home. Remote workers who used to have a long commute can use the extra time to sleep in or take up a new activity.

Marissa Elman - Podcasts

Great Podcasts About Health And Fitness

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On August 8, 2020

In Fitness, Health & Wellness, Healthy gut, Marissa Elman, Microbiome, Paleo Diet

There are so many great ways to learn about fitness today. We’ve always had access to fitness books, but with the introduction of the Internet, it became much easier to consume all forms of media. We now have access to blogs like this one, as well as video websites such as Youtube and one of the most popular media forms today – the podcast. Podcasts can be a great way to learn more about fitness and get all sorts of different perspectives in a bite-sized and passive manner. The problem is that there are so many podcasts available, it can be difficult to choose one! Here’s a list of great health and fitness podcasts to help you out.

Balanced Bites

There are plenty of great podcasts out there about eating and dieting, but Balanced Bites is among the best. This podcast is hosted by Diane, a certified nutritionist consultant, and Liz, a nutritional therapy practitioner, and each episode they feature expert guests. Them and their guests will often discuss paleo diet recipes and tips as well as giving plenty of expert insight on the latest trends as well as answering listeners’ questions.

The Gym Wits

Whether you’re new to fitness or a seasoned expert looking for new perspectives, you should check out The Gym Wits. The show’s hosts are made up of a fitness expert, a fitness enthusiast, and a registered dietitian. Each week they discuss various fitness related topics such as how to build muscle while losing fat, the best classes to take, and much more. Listening to this show will help you learn more about your body as well as give you valuable nutrition and fitness tips to help you achieve all of your aspirations.

Hurdle

We all know that fitness can be difficult, whether you’re new to it or a seasoned veteran. Everyone encounters obstacles in their fitness journey and not everyone is able to overcome them. In Hurdle, host Emily Abbate discusses the obstacles her and her guest hosts have encounter in their own fitness journeys and how they were able to overcome them. This show can be an excellent source of motivation when you’re struggling, as hearing these stories can help you remember that everybody struggles from time to time, and it’s very much possible to succeed.

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Science and Weight Loss

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On July 7, 2020

In Fitness, Health & Wellness, Healthy gut, Marissa Elman

The weight loss industry is full of myths and misconceptions. Every year a new fool-proof study is on talk shows and dominates adds across all websites and social media platforms. Try to turn your mind away from diet pills and magical fruits or nutrients instead of looking towards science. Over the last few centuries, scientists have made incredible leaps and bounds when it comes to human anatomy. Check out a few different aspects of the human body and weight loss.

The Power of Water

It’s a simple fact that we need water to survive. Not only is it necessary to function, but it can also be a helpful tool when it comes to losing weight. Drinking water can boost your metabolism 24-30% over a period of 60-90 minutes. Drinking a glass of water before a meal can also help you feel fuller, therefore decreasing the chance of over-eating. 

Intermittent Fasting

Intermittent fasting has become incredibly popular in the health community over the past several years. You cycle between periods of eating and fasting, to achieve a more controlled food intake. Short term studies suggest that intermittent fasting is as effective as continuous caloric restrictions. 

Consume Less Added Sugars and Refined Carbs

Added sugar is one of the worst additions to the modern diet. Most people consume far too much sugar, and it often happens by just forgetting to look at the labels. A multitude of studies show that added sugars often like to obesity and the development of Type II Diabetes. Refined carbohydrates are also often overlooked in products and meals. Foods like white bread and pasta can spike blood sugar and lead to hunger and cravings that, in turn, can lead to an increase in food intake. 

Weight loss is an admirable goal for your health. Try putting these simple safeguards into your diet, and look for results. In the meanwhile, keep an eye out for the next article in our series, Science and Weight Loss.

The Importance of Self-Care During Difficult Times

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On June 17, 2020

In Health & Wellness, Marissa Elman, Mental Health

The past few months have been stressful for many, resulting in uncertainty, increased anxiety, and depression. Social distancing, while keeping us safe from COVID-19, can result in social isolation for some. Within the last month, the country has erupted in civil unrest caused by racism, which affects all members of our communities. During these difficult times, self-care is extremely important, and here are some practical tips that can help. 

 

Reaching Out

Connecting with others helps to encourage healthy relationships, especially at times when we feel more divided. The age of technology has made this easier by increasing our options for making connections, whether through phone, video platforms, or simply writing a letter. Connecting with others increases the likelihood that stressors will be coped with in a way that reduces adverse health consequences. Plus, social support can influence a person’s ability to activate their own individual coping skills. 

 

Journal

Sometimes, people aren’t always available for us to reach out to, and a journal can be a way to practice some healthy introspection. A journal provides us with a safe space for us to record and discuss our feelings. When journaling your feelings, remember that it’s okay to not feel okay amid the things that are happening in the world. It’s also a good idea to remind yourself how you have managed difficult times in the past. 

 

Gratitude

Make gratitude part of your daily practice. Plan to do positive things such as offering help to others. Many people find that volunteering can boost your sense of connectedness and self-esteem. According to Dr. Taylor-Desir of Mayo Clinic, studies have shown that the practice of gratitude can shift our focus from negative emotions to more positive ones. In addition, gratitude increases neural sensitivity in areas of our brain linked to learning and decision making and can contribute to improved mental health over time. 

 

Less Screen Time

Some people may turn to social media and news feeds during this time to stay up to date with current events, however, too much of this can be detrimental. Take time to get away from social media and unplug from the news. Try spending more time in nature, doing yoga, or meditating. If you’re feeling exhausted by the news, it may be a sign that you’re spending too much time exposing yourself to too much negative information. 

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Living Room Fitness Routine

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On May 27, 2020

In Fitness, Mental Health

Not all of us are able to leave our homes to pursue activities. In our current climate, we are becoming normalized to doing are ordinary tasks from our own homes. Here are some simple living room fitness routines to try to stay active.

 

Couch Leg Raises

Couch leg raises are exercises that you can comfortably do on a couch. The couch is a bit softer than a hard floor, which is appealing to many people. The target muscles are the rectus abdominal muscles, the oblique muscles, and abdominal muscles.

  •  Lay flat on the couch with your head on the cushions and your back on the couch.
  • Leave both of your legs straightened out and elevate them to a vertical position before lowering them back down. 
  • Repeat this 10x and repeat the set.

 

Couch Air Bike Crunches

This is the perfect exercise for when you don’t feel like exercising. The muscles that are being worked are the lower abs, front hip flexors, and the quadriceps. 

  • Lie on the sofa with your knees bent, with your lower back pressed against the couch.
  • Place your hands behind your head.
  • Contract your core muscles while drawing in your abdomen to stabilize your spine.
  • With both your hands holding your head gently, move your shoulder blades back while elevating your knees 90 degrees.
  • Breathe out slowly and make a bicycle motion with your legs. Try to keep your legs higher than your hips while completing this exercise. 

 

Couch Squats

Couch squats are an ideal exercise for those who do not have a spacious living room space. The workout strengthens both your legs, core, and bottom. The primary muscles used are the quadriceps, hamstrings, hips, thighs, and glutes. 

  • Stand in front of your sofa with both of your arms while sucking your stomach inwards. 
  • Move as if you are about to sit, but do not sit on the couch.
  • Straighten back up to a standing position
  • Repeat this 10x per set, multiple sets per exercising schedule.

 

Exercising is a great way to stay healthy and get your endorphins rushing. You don’t have to leave your home to remain fit. 

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Easy Ways To Add Fitness To Your Daily Routine

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On April 20, 2020

In Fitness, Health & Wellness, Marissa Elman

Most people today are too busy for long workouts at the gym or marathon training runs after work. But with a little planning, it’s not too hard to squeeze an extra five or ten minutes of exercise into one’s daily routine. Here are some easy fitness tips for busy people.

1. Start Your Day With a Walk, Jog or Bike Ride

 Just one lap around the block, either on foot or on a bike, is an easy way to boost the metabolism and get the day off to a good start. It probably won’t even be long enough to break a sweat, so no extra shower time is needed. But it gives the mind a positive boost along with burning some extra calories.

2. Exercise on Your Lunch Break

 Taking lunch breaks on the go is another easy way to sneak in a little exercise. Walk a few laps around the office or down to the cafe on the corner and back.

3. Take a Stretch Break at Your Desk

 Instead of heading to the water cooler or coffee maker for every break, it’s just as easy to do a few calisthenics exercises and stretches without even leaving the cubicle. A quick standing hamstring stretch, lower back stretch, quad stretch, and calf stretch sequence only takes 60 seconds total.

4. Hit the Gym After Work

 There are two secrets to efficient after-work gym workouts:

 Always keep a gym bag packed and stowed in the back seat

 Join a gym close to home or the office

5. Cycle or Walk for Quick Errands

 Instead of taking a driving to pick up a loaf of bread, just ride a bike or jog. If it’s only a mile or two away, the total trip won’t take more than 15-20 minutes.

6. Keep Exercise Equipment Within Arm’s Reach

 Lastly, make exercise ridiculously easy. For example:

 – Keep a 15 pound dumbbell next to the couch or work desk

 – Take the first empty parking stall and walk a little farther

 – Take stairs instead of elevators

 – Work at a standing desk for a few hours a day

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Which Fruits Help Your Body Function Better

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On March 11, 2020

In Marissa Elman

Which Fruits Help Your Body Function Better? 

We all know that fruits are good for us. Fruits provide the necessary energy and nutrients that our bodies need to function. We know we need a good balance of fruits in our diets, but which fruits are beneficial for which of our body organs and systems? We would all like to eat with more purpose, right? Check out some specific fruit tidbits below. 

 

Apples

 “An apple a day keeps the doctor away” is more than a catchy rhyme! Research tells us that apples are among the healthiest fruits we can eat. Apples are packed with fiber, potassium, and vitamins C and K. Their antioxidants facilitate healthy heart function and reduce the risk of some types of cancers and type 2 diabetes. 

 

Grapes

 Grapes are a marvelous source of fiber and potassium; their antioxidants help lower blood sugar and prevent certain cancers and heart disease. Red-skinned grapes specifically contain a higher amount of the previously mentioned nutrients. 

 

Pineapple

 If you enjoy a tropical treat, look no further than the pineapple. Loaded with vitamin C and manganese (a mineral necessary for proper body and brain functionality), pineapple also contains bromelain, which is high in antioxidants and anti-inflammatory properties. 

 

 Some people subscribe to the idea that the shape of the fruit is essential. Specifically, if the fruit itself resembles the form of a body organ, then the fruit is beneficial for that organ (or body system). This type of thinking dates back to the era of Socrates and Plato, but there is actually some scientific backing to it. A couple of top examples are:

 

Grapefruits

 When sliced in half, grapefruits resemble the human breast, and the fruit itself is especially useful in helping prevent and combat certain types of breast cancers. It’s also helpful to know that citrus fruits, in general, are beneficial for us due to the high vitamin C content, the antioxidants and the plant compounds that can help facilitate weight loss. 

 

Tomatoes

 Cut open a fresh tomato, and you will see a small, pale heart created from the tomato’s pulp and seed formation. The familiar formation is more than a coincidence; tomatoes are also a heart-healthy fruit! The lycopene inside tomatoes leads to a reduced rate of heart disease in both men and women.

 

Bananas

 Hold a banana in front of your face, and you’ll have a big yellow smile. That’s because bananas contain tryptophan, which, once converted to serotonin inside your body, produces happy and peaceful thoughts.

 

Fruits are an essential part of our daily diet and our health! Try mixing in a balance of the previously mentioned fruits to live a healthier, happier lifestyle. 

How To Stick To Your New Years Resolution Marissa Elman

How to Stick to Your New Year’s Resolution

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On January 6, 2020

In Health & Wellness, Marissa Elman, Mental Health

At the beginning of a new year, we often tend to tell ourselves how things will be different. From adopting healthier habits, picking up a hobby, or making big changes, new year’s resolutions are varied. The problem with these resolutions is that, too often, they tend to fail within a few months. Below are a few tips for how you can stick to your resolution throughout the whole year.

 

Be Honest

Many common goals involve health, particularly in regards to fitness or diet. When establishing a resolution, it is important that you make yours something that really matters to you and will have a positive impact on your life. Your resolution should not be based on what others believe or value; instead, choose something that inspires you and motivates you from within.

 

Set Clear Goals

For most people, it’s actually best to stick to a single goal; doing so allows for clarity and simplicity that makes you more inclined to actually follow through with your plans. However, if there are multiple things you’d like to accomplish in the coming year, you shouldn’t feel the need to limit yourself to just one goal. Instead, prioritize making your goal straightforward, reasonable, and rewarding. It may help to set benchmark goals, as well, to keep you on track throughout the year. You should be able to have a clear vision of what you want to achieve, how you can go about doing so, and what the end result will be.

 

Reward Yourself

When dreaming big, it can be difficult at the beginning when your goal is far away. However, it is essential that you learn to acknowledge your successes no matter how small they may seem. Every step toward reaching your goals is one worth celebrating.

 

Forgive Mistakes

No one is perfect, and it is unreasonable to expect yourself to only think about your goal. Giving up can be easy when you have any setbacks because you are focused on the end goal, but it is important to remember that achieving your goals takes time, patience, and effort. You can’t accomplish your goal in a single day, and similarly, one day won’t ruin your progress, either.

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