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Top 5 Lists to lighten up your week! $$PLAIN_TEXT_PREVIEW$$
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FITNESS | WELLNESS | LIFESTYLE
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Wow time flies! Greetings with gratitude and grit. I’m packing a punch with Top 5’s as this newsletter’s structural theme, as a way to reflect my current mindset for March/April. But first, a few words … As you may or may not know, I’ve extended my travels for another 3 months! Going home to Toronto isn’t ideal at the moment. Flights cancel often, quarantine measures are unsavoury, and there’s still so much to explore. I started this sabbatical with a ‘fast travel’ pace, covering as much ground and as many experiences as possible, it was the highest expression of excitement, but just not sustainable for the entirety of my trip. Now I’ve changed my pace to ‘slow travel’, covering less ground to stay grounded in one place, Puerto Viejo de Talamanca, where cultures, traditions, and belief systems come together like I’ve never experienced anywhere else on the planet. I’ve been yearning for this feeling of community and belongingness ever since I left Toronto, curious if I could find it, match it, or build it, and I believe I have. I came with the intention of re-inventing myself through new lifestyle principles, but instead, I’m learning to reimagine communities; who I am within them, and how I can better contribute to them. By thinking less about what’s in it for me, and instead thinking more about what’s in it for them, I’ve reached a profound new perspective that has illuminated many new paths ahead. With this line of thinking, I’ve begun to investigate the area of Regenerative Community Design and Development. It is a whole systems approach grounded in an understanding of ‘Place’ as a living system. It applies powerful frameworks and processes, built on ecological principles, to address complex socio-ecological urban challenges and economic development at scale. It is definitely a new place for me to geek out on, and apply my Social Permaculture learnings, as well as my experience as a Holistic Fitness Professional and Special Events Curator. If you know a thing or two about this subject matter, let me know, I’d love to connect and learn more. Okay, wow, a long introduction.
Sending love and warmth,
Sincerely,
Julian
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Healthy Habits Costa Rica Foods Cacao Video Permaculture Principles Hand Foods Mobility & Core Videos (*Special Promotion) Mindshare Puerto Viejo Corporate Wellness
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TOP 5 DAILY HEALTH HABITS TO ADOPT
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Here are some thoughtful reminders on more wholesome activities you can bring into your daily life as we come out of the winter season and into spring.
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So you’re fab with your morning routine, how about A CONSISTENT EVENING ROUTINE? Do something you love Read for 15 minutes Stay hydrated Reflect on your day Prepare for tomorrow Breathe through your nose Turn on ‘night ambiance’ mode by dimming lights, lighting incense, and playing calming music
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So you probably move like a champ, maybe you can add more to your MINDFUL MOVEMENT PRACTICE? Go in with a gameplan Set an intention Connect with where you are Check in with your energy levels Focus on feeling the details Recenter with breath Savor your hydration Monitor your self-talk Observe sensation Listen to pain and discomfort
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So we tend to bottle things up instead of boiling them off, how about A 5-MINUTE RELEASE ACTIVITY? Clench, Tense, and Release (5s each x 5) Free-writing Vent (prep your friend with a “can you hold space for me for 5 minutes?”) Walk it off Yell into a pillow Channel your frustration into art / music
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So you have carved a consistent daily check in with Dr. Quiet, maybe try adding these to your MOMENT OF INTROSPECTION? In the morning, look up at the sky for inspiration In the day, look out at the horizon for imagination In the evening, look inwards for appreciation In crisis, look around for opportunities and threats In joy, look down as you bow in gratitude
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So you have befriended plants and nature, how about taking the relationship to the next level by having more INTIMATE MOMENTS WITH NATURE? Hug a tree (with a friend) and enjoy its shade together in tranquil silence Bathe in a forest and play I spy with my little eye or the same but with your ears Soak in the sun, absorb its energy, and do it all with a smile Pet your plants to show them you care Cook your food with culinary care (invite a new herb or spice to the party) Get more sensual - hike a trail instead of running a road, choose grass instead of track, go barefoot on the sand instead of shoes on the turf, run in the rain
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TOP 5 FOODS FROM COSTA RICA
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Since I arrived to Costa Rica, I have always had each of the above foods in my diet rotation. They each have their major benefits: Plantains for prebiotic properties for gut health Red Cabbage for anti-inflammation Coconuts for electrolytes and anti-bacterial properties Avocado for wide-ranging nutrient profile and Oleic Fatty acid for inflammation and cancer prevention Black beans are rich in antioxidants and high in fiber for healthy digestion
Because these foods are staples in the diets of Costa Rica locals, called Tico’s, where in some areas of Costa Rica, they live to 100 and beyond, it’s a no brainer to make these foods a staple in my diet. |
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Blue Zones are regions of the world where a higher than usual number of people live much longer than average. The term first appeared in his November 2005 National Geographic magazine cover story, "The Secrets of a Long Life". Five "Blue Zones" have been posited: Okinawa (Japan); Sardinia (Italy); Nicoya (Costa Rica); Icaria (Greece); and among the Seventh-day Adventists in Loma Linda, California, based on evidence showing why these populations live healthier and longer lives than others. Take note of how holistic these clues are. Great tips on how to design a lifestyle that’s more sustainable. |
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TALKING ABOUT FOOD …
CACAO: A TOP SUPERFOOD FROM PUERTO VIEJO
(where I’m currently living)
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Chocolate making from scratch! From tree to chocolate bar!
Cacao benefits include: Improved Digestive Health Cacao contains fiber that bacteria eat to create fatty acid chains Less Stress. Research shows that eating dark chocolate can reduce stress, which boosts your overall mental and physical health Improved Cognitive Function Lower Risk of Diabetes
(Watch video here) |
TOP 5 PERMACULTURE PRINCIPLES
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My Top 5 Favourite Permaculture Principles: Observe and Interact - Dear fellow consultants, refrain from imposing your own thoughts, ideas, and beliefs until you’ve thoroughly studied the context, circumstances, and conditions of your client. Integrate rather than segregate - When in group, one quick way to integrate is to listen to differences as clues to similarities. Catch and store energy - Manage your energy rather than your time, because with more energy, you’ll make greater use of your time. Design from patterns to details - Biomimicry is a great starting point in design. Use nature and your own human body to derive solutions and more detailed suggestions. Use and value diversity - This one is my fav. Big starting point is to just to ADVOCATE for diversity! Diversity as a life principle applicable to all areas of life - diet and nutrition, exercise and physical activity, intelligence and information, emotional experiences, social groups, environment and surroundings, etc.
For more information check out: |
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Portion Control & Mindful Eating & Community I have been eating gourmet hand foods as a fun way to switch things up. They have been great potluck options, at home slow-paced dinners, and quick lunches from leftovers. Managing dosage of quantity and quality is easier for me when packaged in smaller serving sizes. I can personalize each bite while keeping portions consistent. The playfulness found in hand foods brings joy and lightness to community style eating, a style that I believe should be more regular in households. It’s also a great date night dinner! To me, food is fundamentally sustenance, but if given the opportunity, food is much more than sustenance, it is the foundation to deeper connection and community. (Above: 1. Corn tortilla tacos, 2. blanched green cabbage wraps, 3. temaki sushi using japanese dried seaweed aka nori, 4. lettuce wraps using romaine or butterhead, 5. fresh vietnamese spring rolls using rice paper) |
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Here are the top 5 videos that have been used the most in my LEVEL UP CONTENT LIBRARY. I’ve unlocked 2 of them for you to try out!
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CORE LAB
My approach to core is dimensional, diverse, and scientific-based. Although I’ve been told this workout is a killer, intensity is always up to you. My job is to keep the integrity high. This Core Lab class will be a preview to my new Core course set to launch in April.
Click here to light up that core (30 minutes) |
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TIGHT AF MOBILITY FLOW
One aim of this TIGHT AF course is to create more freedom within the body. By moving through the day with less restriction and limitation, we see and feel our body’s incredible potential. To me, that’s where the magic happens. This TIGHT AF class will be a preview to my new Mobility course set to also launch in April.
Click here for a quick mobility snack (8 minutes) |
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MORNING JOINT HEALTH ROUTINE
A go-to morning practice I use to wake up the body, just like a wonderful cold shower, this FRC (Functional Range Conditioning) routine using the technique CARs (Controlled Articular Rotations) helps bring health and robust conditioning to the joints, an area that needs so much more care than we probably give it! |
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MINDFULNESS MOVEMENTS SNACKS
My SYNC series is all about better connecting the core, hips, and spine, using balance and coordination training to sync the system. With an intentional focus on mind-body connection, I challenge the brain to exercise its neural pathways and discover its ability to self-correct, manage load and impact, and problem-solve more effectively. |
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METCON CLASSIC
As I am grounded, cool, calm, and collected, I am also extremely FIRE! My Metcon classes are my favourites to teach. They take high performance to another level. I design these powerfully dynamic routines with science and unique programming variables to bring out that warrior athlete within. |
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>>> psssst! $99 for Lifetime Access if purchased within the next 72 hours! <<<
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2.0 MINDSHARE PUERTO VIEJO
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I can’t believe it’s happening! I am extremely grateful for the connections I’ve made here in Puerto Viejo, Costa Rica. If my heart didn’t feel the incredible vibe, I definitely wouldn’t have decided to stay here as long (2 months now), nor even had the thought to bring 2.0 methodology here. But here I am, re-examining my life, using the tools from my trade, and surrendering myself to the teachings I’m receiving. This synchronous blend of past and present is what is re-imagining my future, and it’s a colourfully iridescent one to say the least! Putting on a Mindshare on home turf is one thing, but doing it on foreign land is a whole new ballgame … that is unless you’re living in a home away from home ;) We will be raising funds for www.elpuentethebridge.org - a non-profit organization located in Puerto Viejo de Talamanca, Costa Rica. Serving as a community resource center, they offer the community access to resources including food, clothing and emergency funds. Their newer initiatives will be about teaching indigenous expertise to the modern world. A Live Podcast Recording will be shared after the event so be on the lookout for that!
If you’d like to contribute, donations will be accepted at https://elpuentethebridge.org/index.php/partner/ and be sure to mention Mindshare Puerto Viejo.
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TOP 5 PSAs
FROM YOUR CORPORATE WELLNESS FRIENDS
www.BEIVITA.com
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(Feel free to save this photogrid and share to colleagues #sharingiscaring) |
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Thank you so much for taking the time to read my newsletter from top to bottom! It really means a lot to me. You’re the best! Hasta luego, Julián
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