How To Restore Yin Energy For Feminine Wellbeing

The principles of yin and yang date back to China. The symbol represents the belief that everything in the universe consists of two forces that are opposing but complementary. 

Yin is the female energy which represents restorative and receptive energy. Yang is the masculine, action-focused energy. We need both in life to stay healthy and balanced.

In today’s busy world it’s crucial that we take time to balance these energies. In particular, we need to replenish our yin energy from sleep deprivation and workaholism. Slowing down and taking the time to nourish yourself will have a positive ripple effect that will restore your energy, creativity and mental/emotional balance. 

How To Restore Yin Energy for Feminine Wellbeing

  • Meditate
  • Be in nature every day 
  • Surround yourself with people you love
  • Nourish your body by eating a whole food plant-based diet
  • Hydrate with water
  • Slow down 
  • Reduce the use of technology
  • Get 8 hours sleep
  • Practice moments of stillness by doing nothing
  • Be present
  • Wind down and relax in the evening hours
  • Be patient with yourself and others
  • Limit time in loud or crowded places
  • Attend a yin yoga class
  • Do something creative
  • Journaling
  • Be receptive

By nourishing yin energy you can be in harmony with yourself and maintain balance.

Would you like to have more confidence and balance in your life? Book a session with me here

 

 

10 Tips To Practice Mindfulness and Sharpen Awareness

Mindfulness is a form of meditation that you can practice any time and anywhere. From mindful eating to mindful walking and mindful living – it’s about being in the present moment and bringing awareness to what you’re experiencing through your breath and the five senses (sight, sound, touch, taste and smell). 

The opposite of mindfulness is being on autopilot, which means you’re disconnected from your body and constantly striving to get things done. It can also also leave you stuck in old mindsets. Being present helps you appreciate the richness of every day life.

10 Tips To Practice Mindfulness and Sharpen Awareness

  • Drinking a cup of tea
  • Patting a beloved pet
  • Arranging a bouquet of flowers
  • Practicing yoga
  • Listening to guided meditations
  • Taking a mindful walk in nature
  • Watching the waves in the ocean
  • Mindful breathing
  • Mindfulness body scan meditation
  • Mindful listening

While it’s completely normal to get off focus, you can bring yourself back to the present moment at any time through the five senses. 

Would you like to have more confidence and balance in your life? Book a session with me here

The Fit Mom: Working Out Strategies with Kids

In today’s busy world, trying to find the perfect work-life balance can be a huge challenge for many moms. Trying to meet the needs of your family and the demands of your job means putting your own needs on the back burner most of the time, especially when it comes to finding time to exercise for the working mom. Exercise releases serotonin, a feel-good chemical in the brain that is related to influencing moods and decreasing depression and anxiety. Exercising also boosts energy, which is exactly what moms need; and it leads to a healthier and happier life overall.

Before kids, your workouts may have involved an hour-long session at the gym, but with playtime and mealtime added to the mix, you will need to get creative and rethink what your workouts will look like. I’ve put together some realistic tools and tips to help you with your busy schedule workout plan.

How Do I Fit Exercise Into My Schedule?

First of all, plan out when you’ll workout each week. If you feel stressed about the lack of time in your schedule, add exercise to your calendar. Ensuring that a workout is part of your daily routine will help to create more balance. You wouldn’t skip a meeting at your child’s school, so treat exercise with the same importance.

Trying setting aside 10-15 minutes in your day to do something active. When you have a plan, you’ll know exactly what you could do in a given timeframe. Squeezing in 10-15 minute sessions per week is just as effective as getting to the gym for an hour once a week.

Find a gym with a great day-care center. Most day-care centers at the gym will only take kids up to two hours. You can use this time to do a combination of 30 minutes each of cardio and strength training, with time to cool down, stretch, and shower before picking up your kids. You will feel completely refreshed and ready to roll.

How Do I Exercise Everyday?

You can combine playtime and exercise by riding a bike with your kids or by jogging along as they ride their bikes. Jump rope offers a great cardio work out and you can alternate with your kids by doing 5 or 10 jumps each. If you want to be the coolest mom around, get a scooter and a helmet and scooter around the neighborhood with your kids after school.

Build exercise into daily chores by doing squats while folding laundry or doing lunges from one room to the next.

With Fitness apps growing in popularity, they are much cheaper than a gym membership but just as effective while working out in the comfort of your own home. Fitness apps can be instantly downloaded on your smartphone, which makes it a very ideal form of exercise for a busy person.

Try Virtual Trainer apps, which are perfect for moms as it allows you to easily create your own routine. They have multiple programs and divided by indoor, outdoor or equipment based activities. Also, specific exercises can be looked up through a muscle group. A picture with information on the specifics of the exercise is also available to guide you.

How Do You Incorporate Fitness In Your Life?

Weekends are a great time to fit in fun with the whole family. Use this time for longer workouts by taking a 45-minute walk with the kids or stroller runs to the park. It helps you get in some cardio activity while you both get fresh air.

Try to make exercising together a regular part of your family life. Come up with physical activities your family loves to do together, such as hiking, skiing, bike riding, rollerblading, canoeing, kayaking, rock climbing, swimming, skating, playing golf or tennis and ice skating. Consider joining a community center or gym where the whole family can swim, exercise or take different classes.

Gardening is also a great form of exercise as it involves squatting, lifting, digging, bending, and pulling yard waste bags.

Consider calling a friend and going for a jog or meet at the gym for a class after dropping the kids at school. You can even trade off babysitting to make time for each other’s workouts. Always park at furthest end of the parking lot and walk to get more steps for the day.

Looking for more healthy tips? Book a session with me here

The Fit Student: Keeping Active While Studying Hard

If being a college student isn’t hard enough these days, wondering how to find time to workout in college, can feel like a difficult task in itself. Having to dedicate countless hours a week to classes, homework, studying, exams, extracurricular activities and perhaps even a part-time job – doesn’t give you much room in terms of how to find time to workout in college. Just the idea of having another thing on your plate is enough to make you want to stay home and order take-out instead.

One of the reasons why a lot of students find it difficult to balance school and exercise is because they don’t know where to start. By trying these useful tips and tools, you’ll never have to wonder “how to fit in exercise with school” again. Having a busy schedule workout plan that you can turn to at anytime, makes life a little easier no matter how busy you are.

How Do I Fit Exercise Into My Schedule?

If you’re fortunate enough to have a gym on campus, make the most of it. It’ll save you time and money. Whether its lifting weights, running on the treadmill or hitting up a punching bag, there is something for every type of workout at the college gym. Students who are motivated by exercise tend to have better time management skills too.

You can also find out if your college offers any free or discounted fitness classes and take as many as you can. Most college gyms will offer a variety of options, ranging from karate and kickboxing to yoga. Having a fitness class in your schedule will encourage you to visit the gym more regularly.

Look for recreation center bulletin boards, which often include flyers for anyone who wants to join cycling clubs, swim teams or rock-climbing crews.

Try taking a walk or bike to classes and around campus. During a study session, take a break every 30 minutes to walk a few laps around the library or climb a set of stairs in your building.

How Do I Exercise Everyday?

It is recommended that healthy adults get at least 150 minutes of moderate activity per week. You’ll get there by exercising for just 30 minutes a day, 5 times a week. Add some fun into your workout time by listening to your favorite podcasts or audiobooks. By making your workouts something you’ll actually look forward to doing, you’ll be more likely to do them.

If your schedule simply won’t allow you to join a sport’s team or visit the gym, consider using your dorm room. Clear a spot on the floor for jogging on the spot, doing jumping jacks, or for strength training exercises such as chair dips, push-ups, squats and lunges – next time you’re watching Netflix. That way you’ll look forward to exercising at the end of a long day or make it a great way to kick-start your morning.

There are many great fitness apps available on the market today with a workout plan for everyone. Look for apps with a personalized workout that allows you to set how long you want to exercise. Then follow the video trainer shown onscreen and start working out. It’s great for someone looking for variety in his or her workout routine. Most of the workouts don’t require equipment but offer countless different exercises. They’re great for full-body workouts too, since you can look for ones that offer strength, cardio, stretching, and yoga.

How Do You Incorporate Fitness In Your Life?

It’s important to make sure you find an exercise routine that you’ll actually look forward to doing everyday. But first you’ll need to schedule it. Once you put it on the calendar, all you have to do is make sure your workout is enjoyable enough that you’ll want to it, or social enough that you have a reason to go. Before you know it, you’ll wonder why you didn’t find the time to exercise sooner.

Use the weekend to schedule longer workouts. We often have more time on the weekends and more energy.

You may want to consider joining your college’s Ultimate Frisbee team, which is a great way to meet new people and get a full body workout. You will be working your legs and hips by squatting, throwing and jumping to catch a frisbee. While there is a lot of legwork, your arms will feel it too, especially if you play a handler role in offense.

Looking for more healthy tips? Book a session with me here

The Fit 9-to-5er: Working Out While Working Hard

When life gets busy, exercise for a busy person always seems to go on the back burner. Between meetings, deadlines, emails and phone calls; the only thing you wind up getting is an emotional workout instead.

But if you’re serious about making exercise a part of your life, you’ll need a step-by-step guide to create a busy schedule workout plan, that you can realistically stick to no matter how busy life gets.

How Do I Fit Exercise Into My Schedule?

If no time to exercise work too much is a recurring thought in your head, having a job that keeps you chained to your desk certainly makes it hard to meet your fitness goals; but it’s not impossible. Keep a pair of dumbbells in your drawer or under your desk to sneak in a set or two of arm exercises while watching a webinar.

Doing calf raises will strengthen your lower legs.  There are a lot of different ways to do calf raises, but one of the easiest and most effective is doing the standing raise.

Lunges strengthen your lower body and increase overall flexibility.  Lunges can be done anywhere. You can even lunge when you walk from your desk to the water cooler at work.

Squats are one of the most effective full body exercises around because they simultaneously work to build muscle and burn fat.

If you have a corporate office gym, make the most out of equipment you have access to. Take a moment away from your desk to do a workout. Employees who find time to exercise improve their health and wellbeing, which can have significant benefits for your business, such as increased productivity. Constant work stress and frustration can lower productivity.

 How Do I Exercise Everyday?

Even if your day is busy with meetings and commitments, finding just 15 minutes to exercise is enough to do your body good. It’s important to keep in mind that any form of exercise is better than none, so don’t be too hard on yourself if you’re not clocking in one hour of exercise a day.

Regular exercise promotes the release of mood boosting endorphins. Exercise also helps you sleep better, giving you more energy throughout the day.

The goal is to increase your overall fitness levels through movement. Try rallying up your co-workers during your coffee or lunch break and aim for a brisk 15 minute walk. Set an alarm on your computer or phone to remind you.

Next time you have a conference call or a few calls to return, consider picking up your phone and going for a walk. Strive to walk whenever you’re on the phone.

Walking has proven be extremely beneficial for health. It improves fitness, strengthens the heart, lowers blood pressure, and reduces cholesterol levels and body fat.  The fresh air and endorphins will spark more creative ideas. You’ll also feel more enthusiastic, less tense, and generally more relaxed and able to cope during the afternoons.

How Do You Incorporate Fitness In Your Life?

You will need to make time for exercise so first of all you to need assess how many days per week you would like to work out. Try scheduling the majority of your workouts for Monday through Friday. That way if you miss one or two days you can schedule sessions on the weekends.

Typically weekends work best for longer workouts. Even if you visit friends and family and have activities planned, aim to include at least 30-minutes of exercise, which could be a brisk walk around your local park or weather permitting, a walk along the beach. Your goal should be to maintain 10,000 steps a day. The best way to do that is to get a pedometer at your local sporting store, or download an app that converts your phone to a pedometer. Those wearing pedometers tend to walk more because they’re more conscious of their steps. Climbing a flight of stairs is the equivalent of walking 100 steps.

Find work out buddies by joining a walking or hiking group. It’s a great way to get out and make new friends while improving your health all at the same time.

To beat boredom, do activities you actually enjoy. Try new activities such as yoga or a Spinning class to add variety to your workouts. Find a local fitness studio that offers strength and cardio classes at convenient times. Putting a class on your calendar is like having an appointment you won’t forget.

Looking for more healthy tips? Book a session with me here

3 Healthy Travel Hacks For Women

No More Airplane Nausea

Nothing says vacation buzz kill quite like feeling nauseas on an airplane and especially during a long-haul flight. If motion sickness meds aren’t your thing, I’ve got the next best thing that is sure to keep you calm and relaxed during your flight minus the drowsiness. I knew you’d be excited.

It is well known that peppermint essential oil is one of nature’s healing gifts -giving a cooling sensation and having a calming effect on the body to reduce stress, mental exhaustion and depression. It is also recommended for its anti nausea benefits, which makes it ideal for motion sickness.

Even with restrictions placed on carrying liquids on the plane, the easiest way to take aromatherapy with you on-board a flight is to just take essential oils that have already been absorbed into a tissue, handkerchief, and cotton ball or roll on essential oils. Since there isn’t any restrictions for the amount of liquid packed in a checked bag, you can still take your oils with you to have after you land.

Try condensing liquids in order to maximize the variety of liquid items you can carry with you. Place essential oils in smaller 5ml glass vials. Like peppermint, ginger and spearmint can also be applied to pressure points, rubbed gently over the stomach and intestinal area to bring relief for nausea.

Do Free Activities 

They say the best things in life are free, and for every fun-loving traveller out there, it’s an idea worth keeping in mind. Imagine seeing famous paintings, entertaining your kids with activities, going for a hike while overlooking waterfalls and seeing gorgeous views of sunset from the mountain. Now imagine doing it all for free. For free? That’s right!

Tourism websites are an awesome way to seek out free sights, events and activities happening in and around town. Try taking a walking tour and get a free history lesson at the same time; go to a music festival in the park; stop by cultural center; check out a farmer’s market; sample local food; stroll through the botanical garden or visit a museum. It’s a fun way to navigate your way through a new city and see all kinds of cool things you wouldn’t usually see if you were sitting on a tour bus or on an airplane. 

Healthy Instant Airplane Breakfast Ideas

The worst thing about flights is without doubt, the food. Airline food is jam-packed with 20-30% more sugar and salt to bring out the flavor. Calories in airplane meals are pretty high – between 255 and 360 per food item. 

Whether you’re sitting in first class or coach, all the food comes from the same place: An industrial kitchen near the airport, where it’s cooked before departure and then reheated on board. Usually the meals are made between 12 and 72 hours in advance. It’s enough to make your stomach churn.

Why not take your own breakfast and make it a healthy one? Put some quinoa flakes in a baggie along with your favorite toppings (dried fruit and nuts). During the meal service, ask your flight attendant for hot water and prepare your healthy breakfast in a coffee cup. You can also take a spread like almond butter and some rice cakes. People tend to eat out of boredom and especially on long-haul flights. Plan ahead of time so you’ll be prepared to reach for something healthy when hunger strikes. By the time you reach your destination, you will feel better for it. It’s time to leave those nasty sky-high-calories behind.

Looking for more healthy tips? Book a session with me here

Disconnect To Reconnect In The Real World

Ahhh MySpace. That was my very first introduction to social media back in 2005. I soon followed with a Facebook account, then Twitter and eventually Instagram. But several years later, I deleted them all except for Facebook, which I rarely use now. As a Generation X girl, I began to reflect on life before the Internet and how I used to spend my time. I wanted to make better use of my time by choosing to disconnect to reconnect in the real world. 

Of course, having an online business means being online, but I didn’t need to extend it to social media distractions. By limiting my use of technology I created a win-win situation. I unsubscribed from newsletters, turned off notifications on my phone, signed out of Facebook and shut down my computer to reduce screen time. 

Researchers have found that too much screen time can have a negative affect on your health and wellbeing. We put our brains through an exhausting physical workout, day in day out. The constant stimulation from our phones and computers never gives our minds a chance to truly rest. Next time your in a public place, take a look around you and you’ll find that at least one or more people engrossed in their phone.

Health Risks of Too Much Screen Time

  • Headaches
  • Chronic neck and back pain
  • Insomnia
  • Impaired cognitive function
  • Weight gain
  • Anxiety
  • Reduced attention span
  • Irritated eyes
  • Social isolation and loneliness

Going on a digital detox can have tremendous benefits on the body and mind.

Benefits of a Digital Detox

  • Gets your creative juices flowing
  • Mindfulness
  • Calmer
  • Healthier relationships
  • Face-to-face connections
  • Better sleep
  • More productive
  • Improves physical health
  • Increased happiness

There’s no denying that technology is incredible but being able to unplug and have some time away from the screen will leave you feeling refreshed and energized and more in touch with the world around you.

Do you need to go on a digital detox and find more balance and freedom in your life? Book a session with me here

How To Respond To Stress: Signs and Behaviors

Stress originates in the brain when it makes interpretations about our environment. The perceived threat or challenging situation will deliver a rapid signal from the brain’s motor cortex to the muscles, which tense, ready for action.

Wear and Tear of Our Bodies

Allostatic load is the wear and tear our bodies experience as they adapt to the challenges that life brings it – both physical and psychological. The way you live and the way you manage stress contribute to your allostatic load. Not getting enough sleep, overeating, caffeine, alcohol, under-exercising and drug taking can make us more susceptible and less resilient to allostatic load.

Effects of Stress

  • Ulcers and gastrointestinal disorders
  • Heart palpitations and atrial fibrillation
  • Headaches
  • Decreased concentration
  • Anxiety
  • Excessive need for control
  • Poor eating patterns
  • Poor memory function
  • Negative thought patterns
  • Workaholism
  • Panic attacks

The Happy Chemicals

Social contact and supportive relationships are essential for wellbeing and calm. Oxytocin is a hormone produced in the brain that has a significant effect on the stress response. It heightens compassion, prevents blood vessel constriction and improves heart health. It works in tandem with dopamine and endorphins to produce this effect and has been shown to reduce the release of cortisol. Endorphins are an opiate-like neurotransmitter that decreases pain and increases feelings of wellbeing, and is commonly associated with exercise amongst fitness enthusiasts.

Need help managing your stress? Book a session with me here

How Stress Management Can Improve Your Life

Although stress has both mental and physical components, it really is all about the belief that we do not have the resources to cope with the situation, which can make it a negative experience. That situation might be a combination of life factors or events or a one off occurrence. This would cover both acute and chronic stress.

Positive Stress vs Negative Stress

Positive stress can help us rise to a challenge, stimulate us and encourage us on to greater achievements that will bring satisfaction to our lives. A surge of adrenaline has helped people perform skills of seemingly impossible strength in situations of danger. Up to a certain level, the stress response can help us finish urgent tasks, meet deadlines and increase our efficiency and performance. Negative stress leaves us feeling overwhelmed and out of control.

How Stress Management Can Improve Your Life

Evidence shows that men and women respond differently to stressful situations. Men are more likely to “fight or flee”, whereas women release more oxytocin that produces the “tend and befriend” response.

Better stress management can improve people’s lives by helping people to take the time to reflect, engage thoroughly, relax mentally and physically, disconnect, replenish their nervous systems and take stock of their level of life satisfaction including their health. It would also prevent the risk of heart disease, stroke, as well as chronic pain, weight gain, allergies, diabetes and autoimmune disorders.

Need help managing your stress? Book a session here