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Patricia

The Holistic Connection: Mind/Body Connection

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What is the Mind/Body Connection?

The connection between our minds and our bodies is the link between our thoughts, emotions, and attitudes and our physical health. This means that what we think has an impact on what we do.

In 2008, a scientific study proved that the mind/body connection was no longer a theory and countless other studies support this claim. Littrell (2008) found that stress decreases the activity of some white blood cells and Ramirez (2020) stated that the mind can heal the body.

How Can I Achieve a Mind/Body Connection?

Neuroscientists Richard Davidson and Amishi Jha and clinical mindfulness expert Jon Kabat-Zinn all support the scientific evidence that prove how stress and anxiety can affect our physical health. There are many different ways for individuals to explore this mind/body connection such as meditation or yoga.

Rewire’s integrated resilience training system can be used to train both the mind and the body, and works towards strengthening the mind/body connection. Our Neuro-Training protocols are backed by over 10 years of scientific research and have been shown to reduce perceived level of exertion thereby increasing physical performance and mental resilience over time.

What Does ‘Holistic’ Mean?

The holistic approach focuses on the interconnection of the individual aspects. This means that the whole person is considered when tackling a problem.

For example, Rewire uses physiological data including heart rate, sleep and training metrics along with cognitive and emotional measures to provide you with a holistic readiness score that represents the whole you. The Readiness Assessment that calculates the readiness score is holistic because it uses a set of data points including cognitive, physical, and emotional measures to get the complete picture.

Try it For Yourself!

Rewire’s recovery system includes evidence-based protocols to promote mind/body recovery, improve mindset, manage stress and prepare for training and competition.  

  • Guided Breathing
  • Binaural Beats
  • Self-Talk
  • Subliminal Priming
  • Visualization

Interested but not yet ready to subscribe? You can try a Mindset Recovery Session for free, no commitment, and any time over on our YouTube channel. Try this Rewire Guided Breathing Session with box breathing and binaural beats and, when you’re ready, start free today!

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Sources

Littrell J. The mind-body connection: not just a theory anymore. Soc Work Health Care. 2008;46(4):17-37. doi: 10.1300/j010v46n04_02. PMID: 18589562.

Daniela Ramirez. (2020). Exploring the Mind-Body Connection Through Research. [online] Available at: https://positivepsychology.com/mind-body-connection/.

www.youtube.com. (n.d.). Is the Mind-Body Connection Scientific? [online] Available at: https://youtu.be/f3G6SAPEMuk [Accessed 8 Apr. 2022].‌‌

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Trish Mwangangi

5 Tools to Shift Your Mindset to Live Your Potential

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One of the best ways to explain a mindset shift is that lightbulb moment that kicks in at some point in life where you realize something has to change within you to be the best version of yourself. Now, if it has not happened, do not freak out. When the time is right, it most definitely will, and you will be amazing in the journey that follows.

Here are a few tools to prepare you for that lightbulb. But make sure you are ready with the next moves and your game plan.

They are easy but will need 100% of your effort and work to make them successful. Let’s dive in

Choose to change

Being open-minded is the path to knowing your true self. You have to want to explore things you love and experience new things, and wanting to change is a choice that can only come from you. If you want something different in life, you have to be willing to be open-minded.

 Morning routine

It does not matter what time you wake up. Have a routine. Knowing what you are supposed to do every morning gives you a sense of purpose, and you want to get up. Train your mind to have a set habit for the morning. It can be that for the first 2 hours, you do not touch your phone, or as simple as making your bed and setting an intention for the day.

Start small and keep on adding things as needed, it is easier to add to a routine than starting one. If you go to work, start waking up 10 minutes early to ensure you complete your routine before preparing for work. It could be meditating, working out, or reading a book. Whatever it is, make sure it fulfills you, and you will never regret doing it.  Check out our article on how to master your morning here!

Positive self-talk

You are doing great! Do not be too hard on yourself. Be kind and gracious to yourself. Stand in front of a mirror and speak positively. Speak it until you believe it. There is power in self-talk. Do it long enough you will be blown away with how much you accomplish. Check out out complete guide on positive self-talk here!

Have useful resources

Listening to podcasts or good uplifting music helps you be optimistic and have the zeal for life. Other resources could be learning a new language, meditation, or working out. The Rewire App has an amazing feature where you can test your cognitive, physical, and emotional readiness. Try it out and see the benefits!

Have a mentor or role model

A mentor is there with you throughout all the steps and growth in whatever you want to achieve. A role model is someone you look up to and aspire to be like in the future. One thing you need to learn is that to get a role model, you need to love their process to get to the top and not just because they are up there. Look up to somebody who you are willing to follow the late nights or the early mornings to get where they are at now. 

Practicing these tools will help you and guide you when shifting your mindset. Look at what you want to achieve and take a look at how you want to get there. It is easy, but the journey requires discipline, determination, and commitment to achieve your goals.

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Patricia

The Worst Habits for Your Brain

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Our habits directly relate to our brain health. Habits allow us to complete daily tasks without having to think about them too much. A study in 2020 showed that habits can be controlled right at the start when we introduce them into our lifestyle.

These are some of the worst habits for Brain Health:

1. Unhealthy sleep habits

According to the Centers for Disease Control and Prevention, one-third of Americans don’t get enough sleep. Research has shown that adults need about 7 hours of quality sleep for optimal health. Good sleep habits include reducing bright light before bed, ensuring a balanced diet, and implementing an evening routine.

Effects of not getting enough sleep:

  • Affects memory
  • Decreases brain health
  • Harms the heart
  • Reduces ability to focus

2. Sitting too much

Despite an active lifestyle, sitting for prolonged periods of time has a negative impact on brain and metabolic health. However, most adults don’t have the time to focus on more exercise, so here are some easy habits to introduce to avoid sitting too much during the day:

  • Stand up when you call someone
  • Take the stairs
  • Walk around while brushing your teeth
  • Get up and refill your water glass
  • If sitting at a desk for work, stand up and walk around every hour
  • Dance more often

3. The wrong foods

Do you start your day with orange juice? There are about 20 grams of sugar in an average glass of orange juice and research has shown that high-sugar diets can lead to a significant decrease in memory and cognitive function.

For some top tips on what foods to eat, check out our article on foods to fight fatigue.

4. Chronic stress

There is an abundance of studies that have shown the impact of stress hormones, including a decline in attention, memory, and emotion processing. The good news is that there are models that suggest developing “early stress interventions” can counteract the effects of chronic stress on brain health.

Some habits to help counteract the impact of chronic stress:

  • A diet high in antioxidants (some great sources include beets, sweet potatoes, and strawberries)
  • Daily physical exercise
  • Practice mindfulness
  • Build mental resilience (like Rewire’s Neuro-Training)

Neuro-Training works by targeting the part of the brain that is responsible for managing fatigue and willpower.

Benefits include:

  • More energy
  • Increased recovery speed
  • Improve mental resilience and athletic performance

Users of the Rewire App have reported a decrease in stress of 74.1%.

5. Negative mindset

Research has shown that negative thoughts can trigger a stress response and a prolonged negative mindset has been linked to cognitive decline. Want to implement habits to improve your brain health? Check out our article on the best habits for your brain here!

Visualization and self-talk can help us avoid dwelling on the negative and instead create a more positive habit. For example, visualization can improve athletic performance because they act as a sort of mental rehearsal, which can train the mind to act in real life as we imagine it.

Rewire’s Mindset Recovery system includes evidence-based protocols to promote mind/body recovery, improve mindset, manage stress and prepare for training and competition. This system includes tools such as visualization and self-talk. Check out an overview of Mindset Recovery here.

Are you ready to improve your brain health? Try Rewire to give Neuro-Training and Mindset Recovery a go!

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Sources

Crego, A.C.G., Štoček, F., Marchuk, A.G., Carmichael, J.E., van der Meer, M.A.A. and Smith, K.S. (2020). Complementary Control over Habits and Behavioral Vigor by Phasic Activity in the Dorsolateral Striatum. The Journal of Neuroscience, 40(10), pp.2139–2153.‌

CDC (2022). Centers for Disease Control and Prevention. [online] Centers for Disease Control and Prevention. Available at: https://www.cdc.gov/.‌

Owen, N., Healy, G.N., Matthews, C.E. and Dunstan, D.W. (2010). Too Much Sitting. Exercise and Sport Sciences Reviews, [online] 38(3), pp.105–113. Available at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3404815/.‌

Magnusson, K.R., Hauck, L., Jeffrey, B.M., Elias, V., Humphrey, A., Nath, R., Perrone, A. and Bermudez, L.E. (2015). Relationships between diet-related changes in the gut microbiome and cognitive flexibility. Neuroscience, [online] 300, pp.128–140. Available at: https://pubmed.ncbi.nlm.nih.gov/25982560/ [Accessed 1 Dec. 2021].

Lupien, S.J., Juster, R.-P., Raymond, C. and Marin, M.-F. (2018). The effects of chronic stress on the human brain: From neurotoxicity, to vulnerability, to opportunity. Frontiers in Neuroendocrinology, 49, pp.91–105.‌‌

Marchant, N.L., Lovland, L.R., Jones, R., Pichet Binette, A., Gonneaud, J., Arenaza‐Urquijo, E.M., Chételat, G. and Villeneuve, S. (2020). Repetitive negative thinking is associated with amyloid, tau, and cognitive decline. Alzheimer’s & Dementia.‌

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Danielle

Positive Self-Talk: A Complete Guide

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Did you know that the way you speak to yourself can impact your athletic performance?  

Self-Talk refers to the internal dialogues we have to ourselves. In the paper, Self-Talk in Sport and Performance (2017), authors Judy L.Van Raalte and Andrew Vincent write that ‘In the research literature, both instructional and motivational self-talk have been shown to enhance performance.’ and that ‘Negative self-talk increases motivation and performance in some circumstances but is generally detrimental to sport performance’. 

Replacing negative internal dialogues with positive ones can help athletes decrease performance anxiety, improve concentration and focus as well as build confidence and self-esteem. A 2009 study also showed that self-talk can enhance self-confidence and reduce cognitive anxiety (Hatzigeorgiadis et al., 2009).

When it comes to sports, self-talks can serve two basic functions: for instruction, or motivation. 

  1. Instructional Self-Talk can be utilized for skill or strategy development and general performance improvement. Studies have found that using self-talk mantras during skill execution can improve technique and performance (Hatzigeorgiadis, et al. 2011).  
  2. Motivational Self-Talk as expected, can be used to help you build motivation, cope in difficult circumstances, stay focused and increase effort. 

Lastly, a further way that we can use self-talk to reduce anxiety in sports performance is by using third person. Ethan Kross, a psychologist at the University of Michigan (2014) found that people who refer to themselves through the third-person have a less difficult time dealing with stressful situations. Lebron James, for example, is often reported to have spoken about himself in third person, perhaps doing so aided his performance under pressure. 

Below are some examples of self-talk mantras used by elite athletes to inspire you:

Instructional Self-Talk:

  • “Focus, Focus, Focus” — Rob Krar, ultramarathon runner
  • “Calm, calm, calm. Relax, relax, relax” —Desiree Linden, 2x US Champion Marathon Runner

 Motivational Self-Talk:

  • “I got this” — Laurie Hernandez, 2x Olympic Medalist
  • “I deserve to win” — Marlen Esparza, Pro American Boxer
  • “You Are Strong, You Are Capable, You Are Strong, You Are Capable” — Colin O’Brady, adventure athlete and explorer

Take Home Points:

  • Positive self-talk can improve your athletic performance
  • Use instructional self-talk for skill-development and strategy
  • Use motivational self-talk to build motivation and stay focused
  • Consider using third-person to reduce sport performance anxiety

Need help getting started? Rewire’s Mindset recovery protocols also incorporate self-talk mantras to help you optimize your training. Try it for free today here. 

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References:

Hatzigeorgiadis, A., Zourbanos, N., Mpoumpaki, S., & Theodorakis, Y. (2009). Mechanisms underlying the self-talk–performance relationship: The effects of motivational self-talk on self-confidence and anxiety. Psychology of Sport and exercise, 10(1), 186-192.

Hatzigeorgiadis, A., Zourbanos, N., Galanis, E., & Theodorakis, Y. (2011). Self-talk and sports performance: A meta-analysis. Perspectives on Psychological Science, 6(4), 348–356. doi: 10.1177/1745691611413136

Kross, E., Bruehlman-Senecal, E., Park, J., Burson, A., Dougherty, A., Shablack, H., Bremner, R., Moser, J., & Ayduk, O. (2014). Self-talk as a regulatory mechanism: how you do it matters. Journal of personality and social psychology, 106(2), 304–324. https://doi.org/10.1037/a0035173


Van Raalte, J., & Vincent, A. Self-Talk in Sport and Performance. Oxford Research Encyclopedia of Psychology. Retrieved 27 May. 2022, from https://oxfordre.com/psychology/view/10.1093/acrefore/9780190236557.001.0001/acrefore-9780190236557-e-157.

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Danielle

How to Become Mentally Strong

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A successful athlete needs mental strength; the ability to overcome failure, navigate obstacles and perform well when faced with setbacks and injuries. The degree of mental toughness one has measures individual resilience and can predict success in sport. According to Solomon and Becker (2004), a resilient athlete can overcome setbacks, remain confident, and focus on the present. Meanwhile, athletes who lack mental strength are more likely to give up.

Although many athletes view mental resilience as an innate trait that one is born with, research has shown that mental toughness can be fostered, trained, and developed. Just like training a muscle, it is a habit that needs continuous training, focus, and effort. 

One way to improve mental strength is through Neuro Training.  

Numerous peer-reviewed studies have shown that brain endurance training improves athletic performance by targeting the areas of the brain responsible for fatigue management, decision making, and impulse suppression. In 2015, Staiano et al. conducted research demonstrating that brain endurance training improves endurance performance when combined with traditional physical training, thereby increasing athletes’ mental fitness and resilience.  

Rewire’s cognitive training protocols incorporate neuro training protocols to make mental strength training more accessible to those seeking to improve their mental resilience.

Serving as an investor and strategic advisor, NBA All-Star Kyle Korver says, “As a professional athlete, I’ve known firsthand the importance of training the mind and body to push the limits of performance. Rewire’s the latest platform makes mental strength training more accessible to athletes everywhere with easy-to-use tools to help them reach their goals.”

Ready to start training your mind and push your performance to the next level? 

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References:

Solomon, G., & Becker, A. (2004). Focused for fastpitch: 80 drills to play and stay sharp. Champaign, IL: Human Kinetics

Staiano, Walter & Merlini, Michele & Marcora, Samuele. (2015). A Randomized Controlled Trial of Brain Endurance Training (BET) to Reduce Fatigue During Endurance Exercise. 

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