Protect Your Heart - Knowledge is the First Step

Our hearts are more than just vital organs, it's our entire life line, they’re the life force that allows us to love, laugh, and live our fullest & best live ever. Yet, heart attacks remain one of the leading causes of death globally. And “heart-health” is taken for granted, far too much, for my likings.

Today, let’s take a moment and STOP, let’s re-evaluate our life, our habits, everything that serves us well and everything that does not serve us well. 
In the meantime, I’m gonna shine a bright light on the main causes of heart attacks and help you empower yourself with simple, but super effective steps to protect this most precious part of us.

What Are The Main Causes of Heart Attacks
A heart attack occurs when blood flow to the heart is severely reduced or blocked, depriving it of oxygen free flow.
The most common culprits are:

1. Atherosclerosis - This is a build-up of cholesterol, bad fats, and other substances in the artery walls, leading to plaques that narrow and block blood flow.

2. High Blood Pressure - Uncontrolled hypertension damages arteries, making them more vulnerable to creating blockages.

3. Smoking - Tobacco damages the lining of arteries, increasing plaque buildup.

4. Diabetes - High blood sugar harms blood vessels and nerves that control your heart.

5. Obesity and Sedentary Lifestyle - Carrying extra unwanted fat on your body strains the heart, and a lack of physical activity worsens these factors that cause blockages, strained oxygen & blood flow.

6. Stress - Chronic stress triggers unhealthy lifestyle habits and hits 100% negatively on our heart health.

What Are The Steps to Prevent a Heart Attack?
The Good News? Heart attacks are often preventable through mindful lifestyle choices and regular health check-ups.
Take note of some of my powerful steps you can start taking TODAY:

1. Prioritize Nutrition 
Start now! A healthy diet rich in low glycemic carbohydrates, lean proteins, healthy fats, along with some fruits and vegetables.  When these food groups are combined correctly, these all help reduce unhealthy cholesterol levels and ensure a healthy body weight. Limit processed foods and sugar to an extreme minimum, and exclude trans fats all together. Too much of these "bad foods" will lead to clogged arteries, it's just a matter of time.

2. Incorporate Fasting Protocols
Fasting has been proven to significantly improve heart health by reducing inflammation, promoting healthy cholesterol levels, and supporting blood sugar balance control. Various Fasting Protocols can be practiced to start repairing and restoring an unhealthy heart to much stronger and healthier heart and then to start incorporating intermittent Fasting in your daily lifestyle for maintenance. One starts living a PowerfulME Fasting Fit Lifestyle by incorporating intermittent fasting into your lifestyle.  Living a Fasting Fit Lifestyle, results in regulating insulin levels and encourages fat loss, which then alleviates stress on the heart. Additionally, fasting triggers cellular repair processes that strengthen blood vessels and reduce plaque buildup in the arteries. During a powerful fasting protocol, the body undergoes autophagy, a natural process where damaged cells are broken down and recycled, which helps regenerate healthy cells and maintain optimal heart function. This cellular renewal helps prevent arterial blockages and improve overall cardiovascular health. By incorporating fasting into your lifestyle, you not only support heart health but also enhance your overall well-being.

3. Stay Active
Regular physical activity strengthens your heart and improves circulation. Aim for at least 45 minutes of moderate exercise, like walking, swimming, or cycling, five to six days a week.
This ensures heart fitness and strength, providing a powerful flow of oxygen throughout the body, breathing and exhaling in perfect rhythm.

4. Quit Smoking
It's the best thing you can do NOW.  Every step toward being smoke-free makes a huge difference.

5. Manage Stress
Chronic stress takes a massive toll on your heart. Don't take this for granted.  Practice stress-reduction techniques like meditation with focused breathing exercises and visualization of a powerful healthy heart and body. Incorporate journaling into your everyday lifestyle, setting your intentions for the day along with a daily appreciation/gratitude list. Set quiet-time aside for these practices and nurture this quiet time with yourself. No excuses!For example, you can manage your stress levels instantly by making instant powerful choices, like, stepping away from a stressful situations and taking a short walk outdoors. This does immediate wonders for your mental and emotional health.

6. Monitor Your Health
Take full responsibility in controlling and managing your health, by investing in home devices: blood pressure monitor, blood sugar monitor. Monitor your blood pressure and blood sugar levels on a regular basis, having your cholesterol checked every 6 months with your doctor too.  Early detection and management can save your life.
Sign up to Healthy Online Coaching Group Journeys for self empowerment, accountability and full health & body transformations.  Secure yourself with a Powerful Health Coach that'll always keep you on track and accountable and bond with a Healthy Supportive Community that will always have your back.

7. Maintain a Healthy Weight - Body Fat/Muscle Ratio
Carrying extra body fat puts undue stress on your heart. Powerful changes in your diet and activity will help you reach and maintain your ideal healthy weight.
Beware of becoming "skinny fat" - just because you look skinny does not mean you are in tip-top heart-health - Your muscle ratio needs to be higher than your fat ratio.  If your fat ratio is higher than your muscle ratio, that is called skinny-fat and your health is at high risk. Ensure you are working out, by incorporating resistance training with bands, or making use of body weight training where you can challenge your muscles or incorporating some extra weights to your exercise regime at least 2-3 times per week.  Challenge your muscles and start breathing life into them. Nothing feels better than feeling strong and healthy!

8. Foster Strong Relationships
It has been proven that strong healthy social connections and relationships are linked to better heart health. Surround yourself with positive, supportive people who uplift you, motivate you and inspire you.

MY TOP PRIORITY OF ADVICE: 
Take accountability for managing your health & stress levels, by always choosing your health first. Avoid getting absorbed in other people’s dramas or toxic environments that drain your energy, just step away, or even better stay away altogether, it's simple, it's just not serving your well-being positively. Remain adamant with your choices and secure powerful boundaries. Your Health will thank you!
Be selective about the people you surround yourself with and the situations you engage in. Remaining selfish in protecting your peace is not only an act of self-care and self-respect, but also a powerful example to others. By cherishing your own life, you inspire those around you to prioritize their own well-being too.
Listen up - HEALTH IS WEALTH PEOPLE!
Without your health you also cannot be readily available for those whom you love.

A Reminder from the Heart
Your heart works tirelessly for you every single day. Taking care of it isn’t just about avoiding illness, it’s about living a vibrant, joyful, peaceful & fulfilled life. Simplicity is always a saving grace.
Start with daily consistent changes, incorporating new positive daily habits and know that every step you take toward a healthier lifestyle matters more than you could ever imagine.

Together, let’s nurture our hearts! Keep it beating strong for the life we cherish and our fur babies and people we love the most.

TESTIMONIAL
22 March - 22 June 2024
The 90 Day Bikini/FitBody Program
Jessica Brown side note: i went to the doctor for my annual physical last week. she saw how my health has improved, and she was SO proud of me. I have yall to thank!

“Wow, what a ride. This may be the first time in my adult life that I really prioritized my health for an extended period of time. My friends, family, and doctor have expressed to me how proud they are of me. And I am so proud of myself. Coach Michelene and my fellow Bikini Fit Baddies have helped me change the course of my life. Left to my own devices, I was headed for a life of rapid aging, weakness, and laziness. 90 days later, I am stronger, more disciplined, and I feel like an athlete. My experience was not perfect, and most of us had a major life challenge at some point. This journey taught me that I don't have to be perfect, but consistency will give me the life, health, and body of my dreams! I am sooooo grateful to Coach for her wisdom and accountability. I feel a special connection to other ladies because we all walked through this together. I will take these lessons and habits and hold them dear to my heart, as I continue to better myself. Many MANY thanks to Coach Michelene. I can't thank you enough!”
- Jessica Brown - USA

PowerfulME BODY STUDIO
A sneak peek from our virtual Full Body Workouts

Final training session of our journey.
Bittersweet. Saved the best for last, full body workout with the one and only Coach Michelene

-Danielle - USA

If you have any questions, please don't hesitate to give my team a shout by emailing: office@powerfulmeco.com
Remember, we are always here to help you!

With love and health always,

Ciao!
Michelene Adamo
CEO, Founder & Head Coach

PS: If you’d like more guidance on heart-healthy living or have any questions, don’t hesitate to reply to this email. I’m here to help!

DISCLAIMER: We are not doctors and our newsletters are for educational purposes only!

Power Punch Message From Michelene

-Saying YES to YOU first, is the start to living a powerful healthy lifestyle, which flourishes many healthy relationships.