Run the Race of Life, Finish Last

Apr 4, 2016 by Dr. Jess Goodman | lifestyle, 7 Week Challenge

Remember that it takes one lunar cycle, 28 days, to establish a new habit.

In seven weeks you will feel more energy, love yourself more, have less long term risk of heart disease, stroke and dementia. After seven weeks your life expectancy will increase by at least five years.

Each week you will add a life changing but simple lifestyle modification. Continue each one of these modifications through the seven week challenge and possibly for the rest of your life. Once a week you will do iHeart testing in the morning before having coffee or tea, before smoking, eating or exercising in order to avoid blood pressure changes causing variability in iHeart readings.

The iHeart Seven Week Challenge will cost you nothing other than the cost of your iHeart device. There is no gym membership or special clothing to buy. Every thing you need you already have. To receive $20 off your iHeart device purchase enter code MOTIVATION here.

Week One - Take A Walk

Walk in a park like setting for 30 minutes every day. Walk with nothing in your arms and with no children or dogs to inhibit your natural movements. Walk at a good pace and let your arms swing naturally. Wear a pair of shoes that have good cushioning and support your feet to prevent footfalls from generating shock waves that travel up through your body, disrupting tissue, causing increasing stiffness and discomfort. Listen to the sounds and sights of the world around you and allow yourself to smile.

Week Two - Conscious Eating

When eating, focus on the gift of life sustaining nourishment being offered to you. Avoid reading, use of a computer/mobile phone/tablet/etc. or other activities that might distract you from the pleasure of a meal. Chew each mouthful slowly enough you allow you to taste each enjoy each bite. Honour your body’s message of fullness and satiety and either leave food on your plate or put the food away for later. Try and avoid eating for 90 minutes before laying down to sleep.

Week Three - Drinking Well

Drink between four and six glasses of water daily. Any liquids without too much sugar or artificial sweeteners can be used. Coffee should be limited to two cups daily with the last cup no later than six hours before bedtime. Tea should not be too strong. In the morning it would be helpful to drink hot water with freshly squeezed lemon.

Week Four - Get Some Exercise

Participate in aerobic exercise that gets your heart rate up to 70% of your maximum for age for 30 minutes at least every two days. Use the heart rate calculator here, input your age and 70% percent of maximum heart rate to find your target heart rate. If you are in poor shape or have weakness for other reasons you should reduce this target according to the recommended target range. If you already exercise regularly you should increase your target heart rate according to the recommended target range.

Week Five - Express Gratitude

After waking up in the morning, before you get out of bed or start thinking about the day ahead express thanks for another day of life. It doesn’t matter who you thank, it can be people in your life now or from the past, it can be a spiritual presence, it doesn’t matter. Just spend a couple of minutes being appreciative.

Week Six - Add Omega-3 Fatty Acids

Add to your daily diet a source of Omega-3 fatty acids. This can be in the form of foods such as salmon or as high quality nutritional supplements.

Week Seven - Focus On Your Breathing

Once a day, wearing your underwear, a tee shirt and shorts and nothing else lay on your back on the ground with your arms at your sides but separated from your body by a few inches. A wood floor is best but any surface will do as long as you are safe, it is quiet and there is not much wind. Turn your palms so that they face the sky. Open your legs to the same angle as your arms and lay comfortably on the ground. You can use a thin pillow under your head and a soft pillow under your lower back if you have discomfort. Focus on your breathing and allow your breath to expand your abdomen as your diaphragm descends slowly with each breath. Breath in through your nostrils to keep your breathing calm and steady. This is the hardest challenge of all. Thoughts will enter your consciousness and make it difficult to stay still. You are rewiring your mind’s circuits and this will take patience and daily practice. Use your cellphone’s timer to give you defined times to practice. Start with one minute and increase by one minute each day until after a week you are laying on the floor, focusing on your breathing and allowing your thoughts to settle for seven minutes.

The iHeart Internal Age system uses a fingertip pulse sensor and a 30 second test to determine Aortic Stiffness, a simple way to measure overall health and predict lifespan. Aortic Stiffness improves with attention to exercise, diet and stress management. iHeart was developed by a team of compassionate health and wellness practitioners, eager to give people like you a clear sense of your power to feel better and live longer.

Use your iHeart readings to recognize how effective your efforts have been. This insight will give you motivation to care for yourself and cultivate health using simple and easy to implement daily activities that promote life and wellbeing.

Author: Dr. Jess Goodman

Dr. Goodman is the President and Founder of VitalSines, Inc. Jess is a Physician in General Practice with experience in worn personal health monitoring electronics development and deployment. He is passionate about giving individuals better ways to visualize, monitor, and manage their health.