The pillars of well-being: Body, Breath, Mind, Diet, Recreation

FRY Canada

Let’s dive into the pillars of well-being: Body, Breath, Mind, Diet, and Recreation

The pillar of well-being: Body

Having a healthy body and taking care of it, stepping away from the aesthetical and focusing more on the functional. Those are all essential parts of the modern approach to wellness. In yoga, we use Asana (the poses) which provides us with many benefits. Strength, flexibility, balance, and spine health, are consequences of regular yoga practice.

We can take care of the body with many forms of exercise. Be sure in your workout there are tensions, contractions, and mild compressions for your deep tissue.

The pillar of well-being: Breath

The yoga practice bridges us to our breathing which is another pillar of our well-being. When you work with the breath, you work with your energy, you target your nervous system and so your mind. Today, modern science is confirming what the sage of the past knew: having control of your breath impacts the nervous system and helps to restore homeostasis in your body-mind system.

The pillar of well-being: Mind

The biggest challenge for every one of us. As the French philosopher Blaise Pascal said “All of humanity’s problems stem from their inability to sit quietly in a room alone“. The meditation practice, which is linked to our mind, is like a mirror. It’s going to reflect whatever’s going on inside of you. Sometimes what’s going on inside of you isn’t the easiest thing to face. However, when you realize the wisdom that all things are impermanent, you begin to have the capacity to move through whatever comes up for you; to no longer run away from it but to be with it. to witness it; to watch it; to observe it. You start to see the crazy workings of your mind. The benefits of meditation are countless: stress reduction, more clarity, bigger mental focus, greater creativity, better sleep, and more. Please jump to our link https://www.frycanada.com/fry-research-links/ to learn more about the science supporting the benefits of the practice.

The pillar of well-being: Diet

We are what we eat. We can do hours of exercise, breathing techniques, and meditation, but if we are eating junk food, it will eventually catch up to us. Eating crap nullifies the benefits of our practice. Our bodies and our mind will pay the price for our bad eating habits. A specific diet linked to our constitution, age, lifestyle, and the weather, is a must to follow for our overall wellness.

The pillar of well-being: Recreation

In the rest time, we build up our strength, we become more flexible, and we recover and replenish the stress we apply to our body during the exercise. On top of that, our mind too needs a break from everything and everyone. Take your time when needed. Step away from your schedule. Have a gentle walk. Play with your dog. Stay in nature. Eventually, you will feel better and at ease to start your wellness journey with more energy and enthusiasm.

Yoga & Weight Training

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Yoga & Weight Training

Practicing Yoga & Weight Training is like having your PB & Jam Toast: you benefit from muscle building, but you also get muscle endurance, balance, and flexibility.

The impact of “eating your PB & Jam Toast” is understandable: if you only lift weights, you only benefit from strength building at the expense of flexibility.

Why adding yoga is beneficial

Adding functional yoga movements to your weight-lifting routine allows you to maintain dexterity, muscle endurance, and flexibility. Slow and constant pace, holding the posture for an extended time to tense muscles, apply contraction and compression between the tissue is what your body needs to be healthy.

On top of that, the emphasis on breathing we put during our class allows you to get rid of the practice of holding your breath. That occurs when your body and mind are under tension and pressure. This is a bad pattern and can easily become a habit that can be eliminated with breathing exercises which is one of the big components of the yoga practice.

By becoming aware of your breathing and oxygenating your body more you can benefit more from the muscle-building workout.

By adding functional Yoga movement to your wellness routine, you can improve your range of motion and encourage better posture and you’ll be far less likely to get injured by weight lifting. A better range of motion equals a safer weight lift.

Stress Management

Are you looking for Stress Management activities? Yoga and meditation are major stress relievers, which promote better emotional health. Strength training can help to control anger and aggression with explosive movements. That, combined with Yoga and meditation, can help you to end that feeling of being in control and become more relaxed.

There is no absolute: keep lifting but add functional Yoga movements and meditation for your mental and body wellness. 

FRY is here to help you to manage your strength practice, stretch your muscles and tissue, add breathwork to your schedule, and learn how to meditate, how to relax, and how to use positive affirmation to better your life.

You are not alone! 

FRY is your 24/7 Buddy Support System

Handshaking our Beautiful Monsters.

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Handshaking our Beautiful Monsters

I read an article by Tsoknyi Rinpoche on How to Make Friends with our Beautiful Monsters. 

I had a feeling to share that experience. I found it aligned with what we offer at FRY. 

We emphasize the relationship we need to have with the movement and the feelings that come from it.

Handshaking our Beautiful Monsters. Who are they?

Anger, fear, envy. You name it. Those are all feelings we experience in our life. Instead of fighting them make friends with them.

You want to better your life. So, you might decide to read some self-help books written by well-known authors. Some of you had the fortune to talk to some mentors. And it seems you get it up in your head. It seems you have a clearer vision of your life experiences. Yet, you are still stuck in the same emotional and energetic habit patterns. 

That happens because there is no communication between mind, body, and feelings. Your understanding is not digested at the level of body and feeling. It is at the level of the intellectual mind. It is not deeply integrated.

We often feel ashamed of our emotional patterns. Those emotions make our lives and relationships difficult.

We resist and react to what we feel. 

We hate what we feel. 

We just want all our feelings to go away.

Practicing handshaking with our Beautiful Monsters

As suggested by Tsonknyi Rinpoche, we need to learn to look at them as “Beautiful Monsters”. If we think of them as just “Monsters”, we solidify our aversion toward them. If we think of them as just “Beautiful”, we are denying the destructive potential they have and the suffering they can cause.

It’s important to understand that they are both friends and enemies. It is like looking at your hand: it has two sides; it exists with two sides. You cannot consider the functionality of your hands by only considering one side. The bottom side of the hand exists because its top side exists.

Rinpoche describes our “Beautiful Monsters” like ice. Their nature is water. We don’t have to destroy the ice but melt it and free it and let it flow. Our “Beautiful Monsters” are like that. They are frozen patterns of reacting and resisting. To melt the ice and so our “friendly enemies”, we need to use the warmth of our kindness toward them, without any judgmental mind. 

We have to learn to have a “handshake attitude” between our awareness and our feelings. Not running away from our feeling. Not fighting them. Just meeting them in full awareness.

Remind yourself to “allow the chin to dip down a little bit” when you feel defeated. 

The old Taoist text “Tao Te Ching” talks about being the Valley of the Universe. It says: Know honour, yet keep humility! Be the valley of the universe! You don’t always have to strive to be the mountain, the highest point, the biggest thing around. Feel the power of what Gandhi described as “coming back to zero”: that selfless space where what becomes zero is the ego or the identity. And you begin to access that place beyond time, place and space. Going beyond every label that we’ve ever been given. Our name, our gender, our ethnicity, our nationality, job occupation. 

All these labels are not the things that really define Who You Are. 

Who you truly are is boundless, infinite, eternal, and incredibly sacred. And ego stands for Edging Goodness Out!

Sasy

Being More Productive

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Being more productive can be challenging. Your brain can propel you to get things done and be more productive.
 
In the 1920s Russian psychologist, Doctor Zeigarnik discovered that we remember unfinished tasks better than completed tasks. The Zeigarnik effect postulates that we tend to focus on the things that are not done versus the things that are done.
 

Being more productive: Why is it a challenge?

 
The things that are not done own your mental energy till they are completed.
 
Why do we have this effect?
 
Because our brain is wired to focus on open loops, the unfinished tasks. When the loop is open, you want to see that loop closed: you start seeing a movie and then you want to finish that movie.  If something is not completed and needs to be done, we tend to focus on that a lot more. When we do not complete a task, our brain will be still thinking about it until is done. 
 
That mental process is hard-wired in our brains and it is energy-consuming. Stress and anxiety start to kick in for the many things you have to complete. You start feeling drained by your stress.
 
The Zeigarnik effect can drive you to mental discomfort. However, it can also drive you to complete the task if it is used correctly.
 

Being More Productive: How to?

 
The Zeigarnik effect can hold you back but can also push you forward. In which way? By recognizing it and using it to propel yourself.
 
Try to focus on one task at a time.
 
Start with the more important task. You want to see it complete and you start being pushed by the Zeigarnik effect to complete it.
 
Then try to break down your tasks. Alternate focused work sessions with frequent short breaks. That can promote sustained concentration and stave off mental fatigue.
 

Eating Bitter.

 
Difficulties cannot be avoided. The only way out is the way through. 
 
Every one of us faces hardship during our life and in our line of duty. For enduring hardship the old Chinese culture suggests an approach: “eating bitter“. It means to endure something unpleasant in good humour. To continue despite difficulties, to persevere through hardship without complaint.
 
That Chinese motto has also a side effect. The ability to withstand intense hardship may prevent people from seeking help. You can fool yourself and those around you into thinking you are fine when you might be in pain.
 
We at FRY help you to be aware of your needs and to develop the attitude of accepting what you cannot change. It is not the movement that changes you. The game changer is the relationship you have with the movement. The awareness about your breathing and your body’s sensation when you stress it.
 
That’s what we do at FRY. We push you to positively stress your mind-body system to make it stronger, more resilient, and more pliable.
 
Download FRY The APP, your 24/7 Buddy Support Service.
 

The Culture of Happiness

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The Culture of Happiness.

The culture of happiness is in some ways related to having material needs met and experiencing pleasure. But we as human beings are accountable for our well-being. Our responsibilities have changed from our ancestors. Living a good life does not mean anymore having shelter, food, and entertainment.

Being accountable for the well-being recall the responsibility we have towards:

  • Our mind-body system
  • The others’ needs, which are connected to ours, and
  • The earth-care, is a necessary and compulsory attitude we need to develop

Let’s talk about mind-body wellness, which is the focus in this “community for a better life” called FRY.

Let’s see how we can develop a culture of happiness.

The Culture of Happiness. How to create it?

How do we create a culture of happiness? The answer is quite easy. By:

  • Start Being Happy 

“Why is happiness the key to happiness and positivity attracts positivity? Neuroscience shows us that this is for two main reasons. One, because when you create a habit in the way you think, this habit will subconsciously repeat itself. For most people, this subconscious habit is automatically negative in some way or another. Secondly, when we have positive energy within our bodies, we naturally attract positivity from every other aspect of life. This effect has long been noticed and is referred to as the Maharishi Effect.”

(Excerpt from “The Key to Happiness” by Sasy Cacace available on Amazon at this link)

  • Asking Yourself “Where Am I Going?”

Where are you going? No matter how your life is now, amazing or horrible, what is important is where you are going. We live in a world where everything is at hand. We do not even need to stand up to cook or order some food. We simply need an APP and ask Uber or other platforms to deliver what we need. All that happens in minutes.

However, building up yourself needs time. Building up good habits and changing your mind takes time. Changing all the subconscious patter that run your life after the age of 35 takes time. Everyone wants speed but that is not the way the world works. Everything takes time.

We tend to overestimate what we can do in a year but we underestimate what we can do in 5 or 10 years.

The Secret is…

Having a long-term vision.

Knowing where you are heading and where you are going.

All that is more important than the point you are stuck on right now.

Heading in the right direction without stopping will bring you there; you will get your results. It does matter how long it takes.

Make it very clear where you want to go, write it down, and journal it on paper, not in your fleeting memory. You want to see it every single day, every single moment you come back to your journal. Make a daily check on your plan and direction.

We at FRY help First Responders to develop strength, focus, mindfulness, and overall healthiness through the:

  • Online and live courses & events
  • live classes
  • movement
  • breathwork
  • meditation and
  • workplace Mindfulness Facilitation.

All of the above at a push of a button through our FRY The APP. Download FRY The APP Right Now, choose your membership, and start your journey toward “the better you” right now!

We got your six!

Consistency.

FRY Consistency

Consistency is your keystone.

The idea of being motivated and waiting to do something when you are motivated is wrong.

We cannot wait to be motivated to start our personal journey, whatever that means for you.

You cannot wait to be motivated to become more fit, better your health, and manage your emotions.

Consistency. What is that?

What you need is consistency. Consistency means to be committed to your path, to your goal whatever it takes. Motivation cannot be a prerequisite to action. It follows action instead. Taking action becomes your personal motivation.

How can you be more consistent?

  • Pick ONE thing to do for the next short time span and do it. You cannot revamp your all entire life as that will not happen. You will sabotage yourself and your goal. Instead choose one thing, one thing only, and go for it
  • Journal your moves and your efforts. Write them down. Journal will be the keystone of your consistency, of the habit you start building. It will change other aspects of your life too. It boosts you to do better in other parts of your life.

No doubt that change is difficult. We all know it.

Why is that? Because of something called Confirmation Bias. Confirmation bias is the tendency to search for, interpret, and recall information in a way that confirms or supports your beliefs or values.

Recognize that confirmation bias can be a way to search and be curious about “the new”, and what is different. Maybe you will discover better and more intelligent behavior. Perhaps you will find something that won’t create any cognitive dissonance with yourself; that mental conflict occurs when your beliefs don’t line up with your actions.

For this 2023 I wish you all more consistent behavior to better your life.

Here is a list of all FRY Courses & Events.

If you need help if you want to bring Mindfulness into your workplace contact us.

We got your six!

The Practice of Community. What is that?

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The Practice of Community.

Being a First Responder has different duties. The “Practice of Community”, such as serving and protecting, is part of them.

By serving and protecting your community you learn more every day. You learn about patience, persistence, and relationship building. Also, you learn about the diversities and tensions always present in a community.

The Practice of Community. Its deep meaning.

The practice of community has indeed the broadest sense. And you need to take it into account for a better understanding of your life and who you are.

Patricia Ikeda, Buddhist, and secular mindfulness teacher and anti-racism activist, says:

“The practice of community, is more than including beyond all people, even all beings. It means including all thoughts, all emotions, all realities — the bad as well as the good”.

You can listen to some of Ikeda’s podcasts here

Embrace the moment because the only way out of it is the way through. This is the deep meaning of the practice of community.

It would help if you went through your inner landscape. You need to dive into your inner dimension. There you will find your emotions, hopes, undefeatable fears, and doubts.

There is no other way to move forward than to look within your “community”. Without rejecting anything.

This is the practice of “omitting none”.

As Rumi said:

“This being human is a guest house. Every morning a new arrival. A joy, a depression, a meanness, some momentary awareness comes as an unexpected visitor…Be grateful for whoever comes, because each has been sent as a guide from beyond.“

The new year is born and normally we make commitments for the next 12 months. Be focused on the gains and not on the gaps then. Embrace the community within yourself; all sensations and emotions that will manifest; all your failures, your mistakes, and your pains.

You will feel them because you are alive. A good way to start your new year and rejoice in this journey called life.

Practicing mindfulness, the moment-to-moment presence, helps your self-control.

It increases your tolerance and enhances your emotional intelligence.

It improves the ability to relate to others with kindness, acceptance, and compassion.

This is why meditation is one of the “segments” of FRY The Method.

Our CEO Julia Long is available to offer Mindfulness Sessions for your Workplace. She is a certified Mindfulness Facilitator with Mindful Leader.

Sign up to FRY The APP and start your journey towards your Mind-Body Wellness and Resilience. We are here to help!

Download FRY The APP here

Feeling Tired After a Long Cognitive Work-Shift

Are you feeling tired after a long cognitive work shift?

First Responders suffer from mental exhaustion due to the pressures of a long work shift. It is more obvious that physical exertion and manual labor can drain your energy. Less clear is what complex cognitive tasks involve.

Feeling Tired After a Long Cognitive Work-Shift. The science behind it.

Researchers have found new evidence to explain why thinking causes mental exhaustion. And they also discovered that intense concentration leaves less brain power for making decisions. 

The reasons?

  • Hard cognitive work leads to glutamate accumulation in the lateral prefrontal cortex
  • The need for glutamate regulation reduces the control exerted over decision-making
  • Reduced control favors the choice of low-effort actions with short-term rewards

You can read the full study on Current Biology

Behavioral activities that require control over automatic routines typically feel effortful and result in cognitive fatigue. This fatigue is related to the necessity of recycling potentially toxic substances accumulated during cognitive control exertion

The research used magnetic resonance spectroscopy (MRS) to monitor brain metabolites throughout a workday. Two groups of participants performed either high-demand or low-demand cognitive control tasks, interleaved with economic decisions.

Choice-related fatigue markers were only present in the high-demand group. The same group experienced a reduction of pupil dilation during decision-making and a preference shift toward short-delay and little-effort options (a low-cost bias captured using computational modeling).

At the end of the day, high-demand cognitive work resulted in higher glutamate concentration and glutamate/glutamine diffusion in the lateral prefrontal cortex, which is a cognitive control brain region.

The result supports a neuro-metabolic model in which glutamate accumulation triggers a regulation mechanism that makes lateral prefrontal cortex activation more costly. This explains why cognitive control is harder to mobilize after a strenuous workday.

Now you know the reason why when you come home after a long work shift you prefer opting for a microwave easier dinner instead of cooking. You have limited energy and your mind naturally tends towards the easiest option.

The intense and long mental labor day results in toxic byproducts in the brain (glutamate). These toxins accumulate in the prefrontal cortex, which can reduce decision-making abilities and cause cognitive decline.

Feeling Tired After a Long Cognitive Work-Shift. What can we do to avoid this?

I hope that the First Responders’ organizations

  • would recognize the importance of self-care, encouraging staff to participate in some gentle mental and physical mindful activities such as yoga, breathwork, and meditation whose mental and physical benefits are supported by science. You can read more about it on FRY Canada’s research and links page
  • would allow their employees to share their feelings without red-flagging them. First Responders are human and having special mental health support can help them move through their challenging job.

What can you personally do?

Engage in meditation activities that can shut your sympathetic nervous system off and can improve the release of feel-good hormones in your body. That can help to make you feel restored.

We at FRY can help. 

Meditation, Breathwork, Functional Yoga Movement, Relaxation, and Positive Affirmations are all supported by science to help you to overcome physical injuries and burnout.

Chose FRY. We are here to Help You!

Yoga regulates the immune response during stress

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Yoga regulates the immune response during stress

Yoga regulates the immune response during the stress. In today’s fast-paced life the constant presence of stress can jeopardize your health. You need to be aware of this. 
 

Stress and immune system

How does the stress affect the immune response? The immune system is a network of glands, nodes, and organs. It protects the body from bacteria and viruses. It requires a constant supply of nutrients to maintain its function.
 
What can affect the immune system? Toxins in the environment, poor diet, lack of or excessive exercise, and, guess what? Stress.
 
 

The effects of stress on the immune responses

The stress on the immune system is mediated by a complex “communication” between the nervous, endocrine, and immune systems. The mediators of these interactions are neurotransmitters, neuropeptides, hormones, and cytokines.
 
The effects of stress on the immune responses result in:
 
  1. Alterations in the Number of Immune Cells. It is called “Immunosenescence”. This alterations dysregulates the immune function and inflammatory processes
  2. Cytokine Dysregulation. It is a marker of difficulties in aging, as it links to an inability to control systemic inflammation

The effects of stress on the immune system responses. How to manage it?

The ability to mentally handle stress in everyday life alleviates the activation of the endocrine system. This, in turn, increases the effectiveness of the immune system. This is the union between body and mind.

The reflection of the union of the body and mind is what differentiates yoga from other forms of exercise. Yoga is meant to prepare the body to achieve tranquility of the mind.
 
Patanjali in his Yoga Sutra better describes the goal of yoga. He wrote  “Yoga Chitta Vritti Nirodha“. That means yoga is the cessation of all mind’s fluctuations.
 
Yoga creates a sense of wellbeing. It boosts feelings of relaxation. It improves concentration and self-confidence. There are several studies supporting these results from the practice of Yoga. 
 
You can read more at this link: https://pubmed.ncbi.nlm.nih.gov/10365315/
 
Yoga boost self-awareness and because of that you can better deal with the stress response. It provides more results in stress, anxiety and health management than relaxation. 
 
You can read more at this link: https://pubmed.ncbi.nlm.nih.gov/17544857/
 

Tools available for you with “FRY. First Responders’ Yoga. The Book”

 
An excerpt of “FRY First Responders Yoga. The Book” is below. You can download it at this link: https://www.frycanada.com/books/#Books
 
“The HPA axis works in a straightforward manner of managing the neurological and endocrine systems to activate the fight-flight-freeze response, also known as the stress response.
 
When the fight-flight-freeze response is activated there is a release of corticotropin-releasing hormone, known as CRH. When this hormone binds to receptors in the pituitary gland it releases the ACTH (adrenocorticotropic) hormone. 
 
This hormone then binds to the adrenal cortex, stimulating the release of cortisol from the adrenals. After a stressful event, in which the fight-flight-freeze response is activated, cortisol is continuously released throughout the body for several hours.
 
The reduction of what we perceive as stress and anxiety can be modulated by yoga practice as it can modulate your stress response systems, as medical evidence has shown. 
 
Modulating your stress response means emphasizing the parasympathetic nervous system, the rest and digest response, over the sympathetic nervous system, the stress response. 
 
The physiological benefits of that modulation are easy to understand now that you have read the differences between the two branches of the autonomic nervous system in Chapter 3: reducing the heart rate, lowering blood pressure, easing breathing and also increasing the heart rate variability, an indicator of the body’s ability to respond to stress more flexibly, an ability First Responders need to develop.“
 
That is what we do with FRY. Sign up to FRY The APP and start your journey to your Mind-Body Wellness and Resilience.
 
We are here to help.

Movement & Mind Training in Mood Disorder Treatment

FRY The Method

Movement & Mind Training in Mood Disorder Treatment

 
Movement & Mind Training are tools to help Mood Disorder Treatment.
Keep reading to discover more.
 

Movement & Mind Training in Mood Disorder Treatment: Mood Disorder Treatment and Neuroscience

 
According to Neuroscience principles our brain can rewire the neural connections. These connections link together various lobes. They also link sensory input and motor output.
 
Our neuron connections constantly change in response to environments and life experiences. They change in number. They change in strength. This is Neuroplasticity: the changes in the number and strength of connections between our neuron. It plays an important role in treating the mood disorder.
 
Mood disorders can have a foundation in the quality and number of neuron connections. Neuroplasticity is key to good brain function. Brain malfunction may indicate that certain aspects of Neuroplasticity may be impaired.
 
The game changer is that we can reverse this process thanks to Neuroplasticity. In which way? Through exercising, training our mind and eating in a better way. 
 

Movement & Mind Training in Mood Disorder Treatment: Chemicals imbalance effect your mood.

 
The level of the protein called Brain-Derived Neurotrophic Factor (BDNF) indicates Mood disorder.
 
BDNF is required for neuronal development early in life and for neuronal survival and function in the adult brain.
 
BDNF is a key molecule in Neuroplasticity. 
 
Stress or glucocorticoid exposures (steroid hormones used for the treatment of inflammation, autoimmune diseases, and cancer) decrease the level of BDNF in the hippocampus. Levels of BDNF are lower in the brains of people with depressive symptom (you can read more at this link)
 
The level of BDNF indicates the neurons’ ability to form new or stronger connections with other neurons. How can we increase the level of BDNF? Keep reading to find an answer.
 

Movement & Mind Training in Mood Disorder Treatment

 
Physical activity is considered a potential intervention for depression prevention (read more here at this link).
 
Exercise may be one of the best ways to promote healthy Neuroplasticity in parts of the brain that are implicated in depression.
 
Studies have shown that:
  • exercise (especially aerobic exercise) can increase the levels of BDNF in the brain
  • there is a correlation between more exercise and a bigger hippocampus, that means better regulation in learning and memory encoding.
Training the mind is another way to improve the brain’s Neuroplasticity mechanisms. You can reap that benefit by:
  • Challenging the brain by learning something new
  • Putting yourselfe in slightly uncomfortable situations
  • Practicing Mindfulness meditation.
 

You are what you think…and eat

 
Eating plays an important role in the neuron connection. This is due to:
  • The Gut-Brain Axis – It links the cognitive and emotional activity of the brain with the activity of the intestinal system. It is a channel by which the food we eat, after it is broken down into the gut by digestive enzymes, shapes our moods, our cognitive function, our reactivity to stress, our memory operations, how the brain ages, and much more.
  • The release of food-related hormones – Eating induces the brain to release “feel good” hormones, such as endorphins.
 

The role of sleeping in Mood Disorder

 
Mood disorders are found in one-third to one-half of patients with chronic sleep problems. Likewise, most patients with mood disorders experience insomnia (link to the study).
 
So we need to maintain a good sleeping regiment. Cutting out caffeine intake in the afternoon, winding down before bed, cooling the bedroom, and sleeping away from electronic devices can help.
 

Conclusion

 
FRY The Method offers techniques that will trigger the body resilience with movement.
FRY The Method trains your mind with meditation.
FRY The Method helps to relax your body with relaxation techniques.
 
If you have read the articles above, you can link the benefits of FRY The Method to your overall mind-body wellness.
 
Download FRY The APP at this link to start your Mind-Body Wellness journey right now.