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  • zivot-coaching

Visiting my pops is always a unique and endearing experience. He lives in the Sheepshead Bay neighborhood of Brooklyn [NY] where produce stands are ubiquitous. That serves him extremely well since he chooses to consume a mostly plant-based diet, with an interest in a new fruit or vegetable each time I see him! It's not just the fresh and yummy food that I enjoy with him... it's also watching nonsense shows that make us laugh, hearing rich stories of the past, and maybe more than anything, appreciating his positive and cheerful disposition


He is 87 years old and still regularly walks miles at a time, his energy level at a healthy constant. I introduced him to the Nike app a couple of years ago to track all the wonderful steps and miles. When we go on walks together now, so does the app, talking to us as we go: when we stop at a streetlight, it lets us know our 'workout paused', when we begin walking, it lets us know our 'workout resumed', and it also lets us know each time we've covered a quarter mile. His eyesight is amazing, and he doesn't wear prescription glasses. I can't look up when it's sunny without sunglasses and here he is, with green eyes (they say lighter eyes are more sensitive to light), not even squinting.


Pops' healthy lifestyle evolved over time, small steps building upon one another. It's routine for him, seamless and instinctual.


Habits and tips as I see them with Pops... and a couple extra he doesn't do yet [can you guess which?]


Eating Habits

  • Do NOT walk or drive while eating: Take it slow and sit down for meals. Your digestive system will run better [you know, like an engine] and you'll be more mindful of it all.

  • Eat a salad every day: It's a great way to ensure you are eating vegetables on a daily basis. And build your other meals around veggies for more variety.

  • Drink plenty of water.

  • Gratitude: Bring pleasure up a notch by appreciating the meal. Maybe the corn meal bread is perfect, or the corner shop had a really good batch of green beans that day.

Relationships

  • Enjoy regular phone dates with family members.

  • Share your day with someone you care about, taking turns talking.

  • Listen: Give people your full attention. Practice listening.

  • Help someone: volunteer, grab a door, compliment a stranger, offer a smile.

Self-Care

  • Sleep. Get your Zzzz. Regularly.

  • Relax and recharge: try meditation, take deep breaths, just chill.

  • Brush your teeth at least twice and floss at least once daily. It really boosts dental health! A water pic in lieu of flossing does the trick marvelously.

Mind-Set

  • Laugh more. Be silly and spend more time with people that make you laugh.

  • Pay attention to negative self-stalk and replace with wording that is encouraging and positive.

  • Daily affirmation practice: start and/or end your day with a powerful word or statement.

  • Pause when you are feeling stressed or overwhelmed. Click below to learn how belly breathing can help.


Movement

  • Set a goal to move that is achievable and then increase when you're ready. You can start with a goal of 10 minutes walking each day. It doesn't have to be at once and it can be walking in place.

  • Sign up for something new. Try something new.

  • Stand up or move around a bit once every 60 minutes. Put on a timer if you need to. It gets the blood flowing.

  • Find the time to move just a bit more. You've heard these before: take the stairs, park farther away, do lunges on the way to the bathroom [I'm proud to share this one-oh, and you could do high knees on your next trip!]

Home Environment

  • Plants are awesome. Not just beautiful to look at, plants help clean the air and provide more oxygen.

  • Organize your space and you'll be more productive, making whatever you're doing more pleasurable.

  • Make your bed every morning. It just starts the day off right.

  • Turn off electronics at least half an hour before bed.

Whether you are trying just one of these healthy tips or you're already doing many, my hope is that you stay inspired and committed to yourself and feeling oh so good!


With love and sparkles,

Senia

Portokali Gourmet Market, Sheepshead Bay


  • zivot-coaching



In the summer of 2022, after 7 months and 2 surgeries on my arm, it was soooo wonderful to be back playing! And I brought my friend, Olga Nan, along for the fun Be prepared for silliness and amateur filming in this video 🤣


You'll get 16 minutes of HIIT in this video -- 4 rounds of 4 minute workouts, Tabata style. This type of fitness fun is awesome because it's one of the most time-efficient ways to exercise, with bursts of high intensity movement and [lower intensity] recovery movement. You'll be sure to break a sweat!


Take your time and warm up a bit before hitting play and be sure to cool down at the end. I take you through 2 rounds on the boardwalk and 2 rounds on the sand!



  • zivot-coaching

Updated: Jan 31



Belly breathing. It's about being intentional with our breathing and can be like a reset button when we are experiencing anxiety or stress. Belly breathing allows more oxygen to fill our lungs which is then transported to cells throughout our body on the inhale, eliminating carbon dioxide on the exhale. Done properly, belly breathing can help stimulate the vagus nerve creating a relaxation response. Crazy, right?!


When under stress, the sympathetic nervous system is engaged: you'll know this as the fight or flight response. The parasympathetic nervous system, on the other hand, does kinda the opposite when engaged, and instead relaxes the body. The vagus nerve talks to the parasympathetic nervous system, which relaxes the body. Whether you want to take a few meditative breaths as a practice or calm anxiety/stress, belly breathing will help stimulate the vagus nerve.


If new to belly breathing, it's easiest to practice while laying down but you can do this sitting upright as well:

  • Place your right hand on the belly. Notice the air moving in and out of your body. Keep your hand on the belly.

  • Slowly and gently breathe in through the nose and allow the air to fill in your lower belly, expanding the belly as much as possible.

  • Hold the breath as if to pause.

  • Slowly and gently breathe out through your mouth, emptying your belly. Think about pulling your belly button to your spine.

  • Repeat

This practice really does relax you and it's a wonderful way to start the day. It's also a great tool to help control stress or anxiety: at home, at work, in the car, anywhere. Give it a try


With Love and Sparkles,

Senia

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