Twist for Your Gut

Twist for your gut – what???? Hopefully you’ve been faithfully enjoying some fermented foods and/or including a probiotic since last week.  Today I’m going to share another super simple tip for helping aide digestion and it doesn’t have to cost a dime. Twisted yoga poses Not a yoga fan?  Don’t stop reading.  Traditional twisted poses are fantastic for stimulating the organs in your digestive system.  They do this by creating movement in and around our organs.  So doing these types of poses can truly start things moving if your body is “stuck.” For those of you familiar with yoga, a simple spinal twist while reclined or seated is a great place to start.  If you don’t know anything about yoga, you could begin with Day 2 of the video A.M. Yoga for Your Week (which is in general a great beginning yoga video).  Whenever I feel the need to do yoga twists, I pop in this DVD and enjoy the series of poses.  It’s also a great sequence for back or shoulder pain.  The entire workout takes less than 25 minutes, so it fits well into your day in the early morning, lunch time or even evening. Another great resource if you aren’t ready to invest in a DVD is to check out this series suggested by Yoga Journal:  8 poses for better digestion. If you don’t have a regular yoga practice, I’d recommend starting out with 2 or 3 days a week and seeing how it goes from there.  Once the moves become second nature, you could easily start or end each day with 5 to 10 minutes of twists.  You’ll help your...
Transition from work to home driving you CRAZY?

Transition from work to home driving you CRAZY?

I can’t believe it’s our last week in this series around creating calm and reducing stress.  Hopefully you’ve been practicing some of the breathing exercises, using your RC and eating more mindfully.  This week I want to turn your attention to another common area of stress – transition time. Although there are many transition times during the day (home to work; afterschool; dinnertime; bedtime), I want to dive into one that all of us working moms have – the transition from work to home.  Regardless of if you are physically driving home from work or simply attempting to turn off the computer and focus on your family, this can be an especially dicey and stressful transition. Odds are good you didn’t finish everything you wanted to do at work (do we ever?), so it can be hard to move from that work mentality to start enjoying your family.  Instead of making that transition rushed and harried, try slowing it down a bit.  Use it to switch off your work mind, release any negativity that invaded your workday and move into a calm, enjoyable evening.  Even if you  have an evening of running kids around planned, you can still change your attitude and make the most of it! Let’s begin… Step 1:  Leave work behind.  Close your computer – signify to your brain that work is over. Step 2:  Leave your office area.  Either get in your car, bus, etc. to drive home or leave your work area if you work at home.  Take 3 big inhales and exhales and smile. Step 3:  Find something that lifts your mood, and...
Start Your Day with 5 Minutes of Calm

Start Your Day with 5 Minutes of Calm

This month we are going to slow things down. The crazy holiday season is coming so hopefully you can enjoy a little calm before it arrives. I’ll also be teaching you some terrific methods for reducing stress and calming your mind. Practice them now and they will come in handy for the rest of the year. We’ll start this series off with the way you begin your day. You wake up late or to a blaring alarm clock, rush around the house making breakfast, packing lunches, making sure everyone has everything in their backpack, getting yourself showered, dressed and ready for work – maybe grabbing a coffee to go? If that sounds like your current morning, then no wonder you start each day off feeling stressed and behind. Maybe you still have to do all that, but wouldn’t you love to begin the day with a few minutes of calm first? Amazingly, 5 minutes of calm will make the rest of the morning bearable AND put you in a better mood. Here’s how to do it: First things first, change how you wake up. If your alarm is annoying, why do you use it? Why not switch to music you love? My daughter set her alarm to birds chirping – love it! Next, hop on out of bed (so you don’t fall back asleep) and grab a glass of water – hydrating will wake you up gently and it’s been hours since you consumed anything so your body needs that water. While you are enjoying your drink, take a few minutes and appreciate the fact that it’s a new...
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...
Go to Bed!!!

Go to Bed!!!

Just as critical as eating well, getting a good night’s sleep will help keep you healthy this fall.  Without adequate sleep our bodies start to run down and can’t function as well.  We start making poor food choices, we become more susceptible to colds and we aren’t able to fight off germs as well as if we are well rested. I’m sure you’ve noticed how you often get sick after a time period of being really overworked and worn out?  Late nights, stress and early mornings almost always lead to illness. Getting a good 7 to 9 hours of sleep allows your body to do its job to restore and repair.   Cut that time short and eventually you’ll start feeling it. Need some tips for a good night’s sleep? Create an evening routine to get your body ready to go to sleep. If you do the same few things every night at about the same time, pretty soon your body will recognize that this means sleep is coming soon.  This will make it easier to fall asleep quickly. Set a bedtime and stick to it. Don’t do that “one more thing” – if it is bedtime, go to bed.  This might mean leaving some tasks undone and that’s okay.  When you are well rested tomorrow morning you will be able to tackle them more efficiently (and with a better attitude). Try diffusing a calming essential oil or even rubbing it on the bottom of your feet – this can be very soothing and enjoyable as you drift off to sleep. Turn off all your blue screens – no TV,...
My Top 3 Stress Relief Tips

My Top 3 Stress Relief Tips

Hopefully by now you’ve implemented some of my eating to reduce stress and exercise for stress relief tips and are feeling a bit less stressed.  If you’re part of the Oil of the Month Club, I’m sure you are loving the many uses of lavender too – and may be feeling even less stressed thanks to that too! To close out the month, I’m going to share some of my favorite general stress relief tips – add these to your week and see how much better you start feeling. Stress Relief Tips: Take care of yourself.   I think this one is especially hard when you are feeling stressed.  You feel overwhelmed and burnt out already so taking care of yourself feels like just one more “to-do.”  However, I promise that if you take time to take care of yourself, you’ll feel better, your attitude will be better and your stress levels will go down – even if NOTHING else changes in your life.  How to do it?  Eat healthy and nourishing foods, get some exercise, take time to relax each day, take time for fun regularly and get a good night’s sleep.  These are the things I emphasize with my clients, so if you need a little accountability, check out my programs HERE. Take it one step at a time.  When you are feeling overwhelmed, it’s hard to even get started.  So don’t work yourself up thinking about all.the.things.that.must.be.done.  Just do the next step.  One thing.  Then the next, and so on.  Before you know it, you’ve made some serious progress and are feeling like you are accomplishing...

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