The TLC Checklist
Updated: Aug 13, 2018
Let’s give our bodies and minds some TLC!
Here is a quick TLC checklist and guide to treat your body with respect!
TLC 1: SLEEP 7-9 HOURS A NIGHT.
Set your day and life up by making sleep the biggest priority. According to sleep.org, the sleep health experts, the sleep recommendations for good health had broadened at almost every age range in 2015!
https://sleepfoundation.org/press-release/national-sleep-foundation-recommends-new-sleep-times
TLC 2: WATCH WHAT YOU CONSUME.
In it’s most basic and blunt form: If you eat shit, you will feel like shit. Stay away from processed foods, limit dairy and meat consumption. The first thing associated with dairy and meat consumption is INFLAMMATION. Take out dairy one day and take note of how you feel. After one day. It’s at least worth it to see if that’s true.
TLC 3: WATCH HOW YOU CONSUME.
I tend to scarf down my meals and then when I’m done, I’ll get a stomach ache. Weird. Usually, I’ll take one diaphragmatic breath and realize exactly why my stomach hurts. So how I try to combat that is to take a deep, diaphragmatic breath between each bite… or as much as I can remember.
TLC 4: TAKE IT ONE DAY AT A TIME.
Plan for future. Absolutely, but be present in the moment and take it one day at a time. Be even more present and actually take it one bite at a time too!
TLC 5: BE ACTIVE.
As we take it one day at a time, stay active. That doesn’t meant to get to the gym 6 times a week. All I mean is to keep your day active. Walk with haste. Push yourselves quickly up those stairs. Take stretch breaks when sitting or standing for long periods of time. Squat while you wait for the elevator;) Or yea, go to the gym five times and crush it! Whatever works for you.
http://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/exercise/art-20048389?pg=1
TLC 6: BE NICE TO YOURSELF AND BE PROUD OF WHAT YOU’VE DONE IN YOUR DAY AND IN YOUR LIFE.
Positive self talk is totally worth it. Typically, if you are thinking about bad things, you’re going to have a bad day. If you’re thinking about good things are noticing all of the positives, you will have a great day! Note the good things and work on the bad things.
TLC 7: CHOOSE “I GET TO” OVER “I HAVE TO”.
Changing that sentence always gives me a mental brake check of where my thoughts are and sheds some perspective on what I’m doing and how I’m feeling.
TLC 8: GET HYDRATED.
Feeling hydrated reminds me of swimming in my parents pool in summer. There is natural moisture to my skin that makes me feel better. My eyes are more lubricated and feel great. TMI but my number one is a healthy color. My lips!! My lips are a little juicier!! There are other great effects from being well hydrated but I’ll let you figure those out. All of the things, so definitely drink lots of water!
TLC 9: CHERISH YOUR SELF HYGIENE ROUTINE.
Enjoy a hot water shower and soak up the steam! Use lotion to hydrate your skin. Wear a mask. Brush your hair a little extra. Floss. Doing all of these things helps create a bond to yourself. You are taking care of yourself and it should feel like it. When you practice great dental hygiene, do you smile more? Speaking of dental hygiene, are you wanting or needing a great dental experience? Check out Brite Dental Spa on 49th Street and 10th Ave. Dr. Garemani is absolutely the best and soothes any dental anxiety you might have!
TLC 10: EXPRESS YOURSELF.
I don’t mean talk about every feeling you’re having… that actually can have a negative effect. If you get hung up on every little thing, your stress will build. On the flip side though, when something sucks- it’s okay to say it sucks- and then MOVE ON. If you hold onto it, you’ll hold on to your breath and probably bring your shoulders up and then your neck will start to hurt and then it will lead to other problems… so just let it go… let it out and then let it go.
TLC 11: ENJOY.
You cant think of it as 35% of Americans don’t use curtains or shades while they sleep, OR you can see it as 65% of Americans DO!! Silver lining.
TLC 12: USE BEDROOM CURTAINS OR SHADE.
It has been statistically proven to help you sleep better! 😉
TLC 13: LAUGH!!
Enjoy a good laugh, and if you need help with that check out this link.—>
Have a great day guys, and be sure to give yourself some TLC. Let me know if you do anything else that works for you! I’d love to hear from you and discuss!