Just ONE Minute

Just ONE Minute

Have you been incorporating 5 minutes of calm in your morning?  Been practicing your 1 minute breathing?  If so, how have you been feeling?  Hopefully a little calmer?  Are you able to stop in moments of stress and redirect?  If not, just keep practicing and try adding this week’s lesson to your arsenal. I know some of you prioritize exercise.  Or at least you WANT to prioritize it and just do it whenever you can.  This week I want to encourage you to add just 1 minute of breathing to the end of each workout.  Just one minute and you’ll leave your workout session (whatever it is) feeling stronger, more centered and ready to face the rest of your day. It really happens.  Just try it if you don’t believe me. Why is this the case?  It’s simply the way your body works.  First, stress begins and ends with your breath.  When you get stressed or overwhelmed, you’ll start holding your breath.  Then you begin to tense your muscles.  Soon you feel worse.  If you slow down your breathing, your body will start to relax, your mind will stop racing and you can move forward in a calmer matter. A great way to begin is to add a short savasana to your workout.  This is the yoga pose that ends almost every yoga practice.  It’s often also called rest pose or corpse pose.  To do it, simply lay down on your back, legs and arms naturally turned up and out, close your eyes and breathe in and out deeply.  Allow your body to relax into the ground, feel your muscles...
Get Moving to Stay Healthy

Get Moving to Stay Healthy

Exercise is the final piece of staying healthy.  It really does give you more energy and is an amazing stress reliever.  Less stress = healthier you Daily exercise doesn’t have to be an hour long workout or trip to the gym.   Simply fitting some type of physical activity into each day will reap huge benefits – especially if your prior exercise level was zero! The trifecta of healthy exercise includes cardio, weight bearing and stretching.  All three are important, so you need to be sure to include some form of each of them into your routine every week. Cardio is anything that gets your heart pumping.  It’s important for heart and lung function, and helps burn calories.  Walking or running is probably the easiest way to get your cardio – aim for 30 minutes a day most days of the week.  All you need is a good pair of shoes and some water.  Classes at the gym or via DVD or YouTube are another fun option. Weight bearing exercises such as lifting weights (light ones are fine) or using your body (think pilates or even old school exercises like push ups and squats) are important for strenghtening your muscles.  These exercises are the ones that keep you looking lean and feeling strong.  They are critical for us to maintain that muscle mass and bone density as we get older, so please don’t forget to do some of these each week – a few times a week is sufficient. Stretching helps keep us loose and feeling good (less achy), and is also a fantastic stress reliever.  Yoga, pilates or...

Try an Online Exercise Program

Looking for another way to exercise?  One that’s easily available and that you can do anywhere?  How about investigating an online exercise program? There are so many choices for an online exercise program.   You can join a membership, look for free videos on YouTube or download an app for your phone. Some of the benefits you may find valuable include: flexibility – the workouts are available whenever and wherever you want to do them variety – you’ll easily find a whole host of different workouts for free or a small fee easy – if you are looking for someone to tell you what to do, an online program can be a great choice – many of them are laid out with daily workouts or exercise schedules efficient – no driving to the gym, no fancy clothes needed – often no equipment necessary Ready to give it a go? Here are a few of my favorite resources for online programs: Robin Long – for Pilates, she is my favorite.  I belong to her Sisterhood program which allows me to log on via my phone and see a suggested workout daily – I was able to keep up with my routine even on vacation this summer since the app on my phone was so convenient. Erin Stutland is another favorite of mine.  I have several of her videos and have joined her online challenges from time to time.  She does fun challenges and I know there will be one starting up next month – I’ll update this post then with the link. Couch to 5K – there are several apps that...

How Should I Exercise?

Hopefully you agree with me on the need to exercise (remember all the benefits?).  This week we’ll talk about what exactly you should be doing for exercise. There are three main components to exercise:  stretching, strength and aerobic.  Ideally we’d do all three most days, but very few people have the hour plus each day available.  If you are a busy working mom it can be a struggle to find even 20 minutes! Instead of stressing out about what you can’t do, focus on what you CAN do.  For example, if you can squeeze in 20 to 30 minutes a day, switch it up each day between something aerobic and something strength based.  Then do a few stretches when you first wake up as part of your morning routine or in the evening before you get into bed.  Even a 5 minute stretch break at work will do wonders for you!  Right now I’m a huge fan of Pilates as it combines the strengthening and stretching.  Find yourself with a day with more free time?  Go for an extra walk or run. Another great way to cover all the exercise bases is to add in short bursts of exercise whenever you can.  Stretch during commercials, lift light hand weights while watching TV, take a ten minute walk after lunch and dinner.  Last Thursday I did a super quick Facebook Live sharing 3 easy ways busy moms can get more exercise.  Check it out HERE. However you fit it in, make sure you are getting a bit of all three and doing something every day.  I know it seems impossible,...

Why should I care about exercising?

One of the critical pillars of a healthy lifestyle is regular exercise.  Yes, what you eat matters and yes, how you feel emotionally is important, but exercise is a key component to total body health.  Without exercise you will not achieve your healthiest you. Exercise improves your mood and helps you feel better.  It helps you sleep. It helps to control your weight (even if you eat an optimal diet you still need to exercise to lose any significant weight).  Exercise delivers oxygen to your tissues – this can help give you more energy.  The more active you are, the better your heart and lungs work.  A healthy heart and lungs can contribute to a longer life. With all these benefits, it’s easy to see why exercise is critical.  This month, we’ll be talking about not just why we should exercise, but how to exercise.  I’ll introduce easy and fun ways to increase your exercise levels.  Just what you need to live a healthier and happier life. Join me this Thursday at 12:30 EST on Facebook for a live video where I’ll share 3 easy ways moms can sneak in more exercise as well as a terrific way to use Peppermint (our essential oil of the month). In the meantime, want to get started exercising a bit more?  Go out your front door (take the kids and dogs if needed), walk for ten minutes, turn around and walk home.  Repeat every day this week. How do you struggle with exercise?  Share in the comments and I’ll be sure to address your issues at some point this month!...
Kick Start Your Life

Kick Start Your Life

How has it felt making small changes each week for the last month?  Good I hope! Just in case you’ve missed a week, I’m including a quick summary for you: Week 1:  Kick off – Have Fun Week 2:  Kick off your Exercise Week 3:  Kick off your Eating Week 4:  Kick off your Home This process is quite similar to what I do in my signature program “Make the Most of Every Day.”  The biggest difference is that I tailor the program to YOU.  Working together, we concentrate on your goals, desires and dreams. We also look for the little things that will make each and every day better and figure out how to implement them in your life – whatever it looks like right now. This program is a great starting point to creating a life you love and it’s a fantastic way to test having a life or health coach and discovering if it’s the missing link to reaching your dreams. If you are curious and want to learn more, click over HERE and check out all the details.  I’d love to work with you and help you create a happier, healthier life!...

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