Category: Habits

Ask a Health Coach: How to Reach Your Goals More Easily

Hi folks, if everything feels more challenging right now, you’ll definitely want to check out this week’s post. PHCI’s Coaching & Curriculum Director and seasoned health coach, Erin Power, is here to show you how to achieve your goals with less force and more flow. Got a question for our health coaches? Drop it in the comments below or over in our Mark’s Daily Apple Facebook group.

Jason asked:
“Nearly every day, often in the late afternoon, I get so tired I can’t do anything (whether it be work, socializing, or exercise). Still, instead of surrendering to a nap, I try to force myself to do something. Do you have any tips for these situations?”
What if, instead of forcing your body into doing something it doesn’t want to do, you actually did the thing it wanted you to do?

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Ask a Health Coach: Sabotage and Eating Healthy in Social Situations

Now that the world is opening back up (well… in some places), we’re eating out more, going to more parties, and returning to a “new” new normal that sometimes leaves us (or our partners) struggling to find balance. In this week’s Ask a Health Coach, Erin is here to answer your questions about all this, plus much more. Got something to ask? Post your question in the comments or in our Mark’s Daily Apple Facebook group.

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Oil Cleansing: The Best Natural Skincare Technique You Haven’t Tried Yet

You care about what goes in your body, right? Read food labels? Avoid questionable ingredients? Invest in the best quality animal products and produce you can? Well then, it only makes sense to care about what goes on your body as well. It’s easy to treat skin health like it’s somehow separate from overall health—as if the important stuff happens inside your body, and the skin just holds it all together. You may take steps to keep it looking youthful and prevent burning, but do you consider skin care part of your wellness routine? Perhaps not, unless skin conditions force you to think about it. Yet, skin is your largest organ. It’s a major gatekeeper of what does and does not enter your body. We know now that the skin hosts a living microbiome that not only protects skin health but also plays a role in systemic immunity and inflammation. Mark has touched on safer skincare in the past, but today I’m offering up something a little different. What if I told you that you can use one product to clean and moisturize your skin and fry your eggs in the morning? It’s true. Oil cleansing is nothing new in the natural beauty space. Heck, people were using oil to wash their faces and bodies thousands of years ago. More people have become interested in it in recent years because it is a staple of Korean skincare routines, which have exploded in popularity worldwide. (Maybe you’ve noticed how you can find sheet masks in practically every store now? Thank the influence of Korean skincare, or “K-beauty,” for that too.) While oil cleansing can be as simple as washing your face with whatever cooking oil you have in the kitchen, there’s a little more to it than that. Here’s what you need to know to get started.   Oil Cleansing: What is It, and Why Should You Try It? Very simply, oil cleansing takes advantage of the “like attracts like” principle of chemistry. When you wash your face, the goal is not only to remove dirt but also excess sebum and oil-based makeup, sunscreen, and environmental pollutants. Sebum is an oily or waxy substance secreted by sebaceous glands in your skin, especially on the face and scalp. It’s part of your skin’s natural defense system, but it can also build up on the skin, become trapped in follicles, and contribute to acne. We all know oil and water repel each other, which means water is not the most effective way to remove oily substances from the skin. To combat this, the soap and cleansers you’ll find in the skincare aisle of the drugstore use surfactants and other ingredients that can irritate and dry out the skin. Oil cleansing works because the oil binds with the grime on your skin so you can wipe it away more easily. For those with sensitive skin, the biggest benefit may be what oil doesn’t contain: parabens, sulfates, phthalates, dyes, fragrances, and other suspect ingredients. This … Continue reading “Oil Cleansing: The Best Natural Skincare Technique You Haven’t Tried Yet”

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JFW: Beginner’s Walking Routine

This is a beginner’s walking routine. A beginning beginner. If you’re starting from a full sedentary life, this is for you. If you can walk but you generally don’t “go for walks,” this is for you. You may shop in grocery stores, trundle down to the mail box, take the garbage out, walk from your car to the office, but you’re not hiking, walking to the post office, taking strolls around the block, logging 10,000 steps a day.

Make no mistake, walking is truly exercise and must be approached as such.

People who ask me how to get started with exercise are surprised when I say: Just f**king walk. That’s it. Go for a walk. Start walking. Get moving. The responses are pretty similar across the board.

Isn’t exercise supposed to be hard? Yeah, but you build up to that.

Isn’t walking too easy? Sure, and that’s the whole point of doing it.

Is walking even exercise? Absolutely. It’s the foundation of every human movement pattern. You gotta walk before you run, swim, sprint, lift, cycle, row, paddle, play Ultimate frisbee, and everything else.

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Ask a Health Coach: No Time for Self-Care?

Hey folks! In this week’s Ask a Health Coach, Erin is answering your questions about eating primally on the road, what to do when you feel like you’re forcing yourself to exercise, and the role coherent breathing plays in reducing anxiety. Got a question for Erin? Post it below or over in our Mark’s Daily Apple Facebook group.

Angela asked:

“I have a predicament. I’m a small business owner and drive a lot during my day. I don’t get a lot of time for lunch, I just eat when I’m driving, so for the last 3 months I’ve been eating sandwiches (NOT primal, at all). All of my symptoms have come back in full force (migraines, acid reflux, etc.), and today I stepped on the scale and have gained 20 lbs!! What can I pack for lunch that can be eaten while also driving?”
Ok, so I’m dying to know. If you own the business, can’t you schedule time to eat? My guess is that you’re the one who makes the schedule. So, in theory, you could arrange to give yourself a 30-minute break in the middle of the day for a satisfying, satiating meal, where you’re not driving, multi-tasking, or taxing your central nervous system with added stress.

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Learn to Listen to Your Body Again

Summer parties, BBQs, a few adult beverages. Heck, it’s been forever since you’ve had a little fun — and this past year has been rough — so why not indulge? Why not pile on the treat foods and keep the sangria flowing? While you’re at it, go ahead and stay up way too late. There’s plenty of time to catch up on sleep later.
Anyone who knows me knows that I’m a hedonist at heart. I believe humans are driven by the pursuit of pleasure. The problem arises when we indulge mindlessly because we believe we deserve it and because it’s been 16 months since we’ve had the opportunity to let our hair down and interact with other human beings within a six-foot radius. Or, on the flip side, are so out of touch with our bodies’ sensations that even simple things like fatigue and hunger become totally overwhelming and unmanageable.
As a health coach, I’ve worked with hundreds of uber-disciplined, well-educated folks who have their macros completely dialed in, yet struggle to see results, as well as those who restrict like nobody’s business during the week or follow the health-fad-du-jour, then give in to a whole weekend’s worth of junk food (and all the guilt, shame, and judgement that comes with it). It’s one of the reasons I’ve become a staunch anti-diet advocate. And why I’m passionate about helping people re-learn how to listen to their bodies.

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