Home›Newsletter›Issue 14
Systems, Systems, Systems
Would You Live With Peter?
By Jianna Bustamante, DPTWhole Health Weekly
Happy Friday and Happy Newsletter Day!
Would You Pay $10,000 to Change Your Life?
From time to time we joke about what it would look like if someone lived with Peter for a month and followed every habit he uses to stay healthy. While the price tag was definitely a joke, the conversation wasn't.
The biggest takeaway? You don't need perfect discipline. You need an environment that makes healthy choices the easy choices.
Would you live with Peter? I know my answer 😉
Weekly perspective
Systems, Systems, Systems
One thing that really stood out to me from this week's conversation is that healthy people aren't constantly making better decisions than everyone else.
They've simply built better systems.
Think about it. If healthy meals are already prepped, that's probably what you'll eat. If junk food never makes it into the house, you don't have to fight the temptation later. If your workout is already scheduled, you're much more likely to show up.
We often give ourselves too much credit when things go well and too much blame when they don't.
Instead of asking yourself, "Why don't I have more willpower?" try asking, "What system could make this easier?"
Health isn't built by winning hundreds of little battles every day.
It's built by creating a life where you don't have to fight those battles nearly as often.
Exercise of the week
Bretzel
What is it?
The Bretzel is a mobility exercise that combines stretching for the hips, quads, chest, and spine all at once.
Why is it beneficial?
Many people spend their day sitting, which can leave the hips and upper back feeling stiff. The Bretzel helps improve rotation, posture, and overall mobility while reducing tension throughout the body.
Who's it for?
Anyone who sits for long periods, feels stiff when they wake up, or wants to improve mobility before or after exercise.
How to perform it
- Lie on your side.
- Pull your top knee up toward your chest.
- Reach back and grab your bottom foot.
- Keep your shoulders rotating toward the floor while breathing slowly and keep your top knee pinned to the ground.
- Hold, then repeat on the other side.
Pro Tip
Don't force the stretch. Focus on slow breathing and let your body gradually relax into the position.
(Mental) Health Tip
STOP the Loop
Rumination rarely solves the problem.
Action does.
When you catch yourself replaying the same thoughts over and over, intentionally interrupt the cycle. Splash cold water on your face, stand up and tell yourself "STOP," or do something that physically breaks your train of thought.
Then immediately replace it with an activity that fully occupies your attention.
For me, that's crocheting. It requires enough focus that my mind can't keep spiraling through the same thoughts. Whatever activity works for you, the goal is the same: bring yourself back to the present moment.
You can't think your way out of rumination, but you can act your way out of it.
This week in the clinic
#InternSummer
This week we said goodbye to our two summer interns, Yessica and Kyle.
They've been a great addition to the clinic over the past several weeks, and we appreciate all of their hard work, positive attitudes, and willingness to learn.
We wish them both the very best as they continue their education and future careers!
Keep an eye out for our 2 new interns starting soon!
Upcoming Events
- The Pelvic Health Reset Workshop
- Wednesday August 12, 5-7pm
- Location: Whole Health Solutions
- Stay tuned for more details!
Jianna mentioned this week's Different Life podcast episode. Want to hear it?
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