Make Peace With Food - 5 Steps To Healing Your Relationship With Food And Overcome Emotional Eating

We eat.

 

All the time.

 

We eat when we’re hungry of course, but we also eat when we’re not. We eat when we’re bored, stressed, sad, excited, anxious. We eat at celebrations. We eat at events. We eat alone and we eat in crowds.

 

Food is often the center of everything we do.

 

It’s good though, because we have to eat to live. We have to eat to thrive, and we have to eat to fuel our bodies so we can do what we love.

 

But sometimes we don’t eat when we’re hungry and don’t stop when we’re full . In fact, did you know the actual definition of emotional eating is any type of eating that is not driven by biological hunger?

 

You mean to say emotional eating is not sitting on the couch with a pint of ice cream and a good chick flick? Precisely.

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Emotional eating comes in all forms. It affects all people in some way or another. And, it’s not always a bad thing. Sometimes going out for drinks or dessert with friends is healthy for your mental and emotional health, even if you’re not hungry. Sometimes a bowl of ice cream for dessert is just fine.

 

The key is balance.

 

Where can you find a balance between living a full, rich life in control of your food choices, and living a life of fear around food, your relationship to it, and an overwhelming lack of control when surrounded by it?

 

Today is all about taking the simple steps to healing your relationship with food. To feeling comfortable around it, to feeling in control over it, and to feeling like you can enjoy any event or experience where food is present.

 

5 STEPS TO HEALING YOUR RELATIONSHIP WITH FOOD

 

STEP 1: STOP

Before putting anything in your mouth no matter what the situation, just stop. Stop for a moment. Stop to get in tune with your body and stop to get in tune with your mind.

 

What is your body telling you in this precise moment? In fact, ask yourself the simple question, “where am I at right now?” That’s all you need to do. Take a minute, stop, and evaluate where you are.


 

STEP 2: RECOGNIZE

Next, it’s time to recognize what’s going on in that moment. Once you’ve stopped, you’re now evaluating where you are. Are you truly hungry? Are you stressed? Bored? Frustrated?

 

Take a minute to recognize what your body is telling you. If you are biologically hungry, then eat. Otherwise, recognize the emotions happening inside of you. Can you pinpoint one particular emotion that’s strongest?

 

The key is to recognize what your body is telling you. That’s all you need to do. Listen to your body for a moment. Figure out the message it’s trying to send.

 

STEP 3: DISTRACT OR DEAL

Once you’ve figured out the message, you have one of two options. You can distract from the emotion by getting away and doing something that takes your mind off it for a while, or you can deal with the emotion.

 

Take a minute to decide what distraction might be healthy for you. Are you stressed or burned out from the day? Try a simple walk around the block to see if it clears your mind or gives you a little burst of energy. Are you eating because you’re bored? Try grabbing the nearest book to read, clean something, or pick up a hobby.

 

Distraction can help get your mind off the food and onto something that will help the emotion.

 

If you choose to deal with the emotion, find a way to eliminate it as much as possible. Are you angry at someone? Give them a call and work things out? Are you overly stressed about a project at work? Spend 30 minutes on it and then be willing to walk away after that knowing you did your best.

 

Either way you choose to deal with your emotions can be beneficial. Sometimes it’s a lot to deal with them, so we just need a distraction for a bit. That’s ok.

 

Just remember to stay away from the food during this time so as not to create more temptation.


 

STEP 4: LEARN

Now that you’ve stopped, recognized, and dealt or distracted, what can you learn from this experience? Was there a particular method that worked well for you? Did you still crave the food? Did the emotions disappear? Did you ignore the emotions and eat anyway?

 

Ask yourself questions surrounding the event. What did you need at that precise moment and how did you handle it?

 

If you want, use a food journal or an emotions journal to help you document the scenario and subsequent scenarios surrounding your relationship with food.

 

Learn from the process. Sometimes failures are our best learning experiences. Learn from what went wrong, and keep doing the things that were a success.

 

STEP 5: REPEAT

Lastly, repeat. Repeat these 5 steps every time you are driven to emotional eating. Or every time you are driven to eat when you’re not biologically hungry.

 

Repetition and practice are the keys that will help you overcome any issues you have with food, the availability of food, forbidden foods you’re nervous to be around for fear of overeating, or wanting to enjoy the party without obsessing over the food.

 

Anytime you struggle with your relationship with food, follow these 5 steps to help you work through any emotion or situation you are experiencing.

 

A life of finding peace with food is possible. Try these 5 steps today. And, if you need more help gaining control over emotional eating, take my free mini Make Peace with Food training. This training is a series of 3 videos to help you recognize and understand your eating patterns and use the right keys to start improving your relationship with food. 

 

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5 Ways to Involve the Family in Fitness

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As a mother, you juggle many different things.

 

You are constantly trying to do your best at home, at work, keep up with friends, family, and everything else that comes under your umbrella of responsibility.

 

If you get any time alone to yourself, you might find it a great time to sneak in some quick exercise. In fact, if you can, get up earlier than the rest of the family and take a little time to get moving. You’ll feel more energized and ready for the day. Plus, you won’t have the weight of exercise later in the day when things get more chaotic with dinner, homework, bedtime and everything else. Need a quick workout for yourself? Click the button below to download the 6 week exercise plan and tracker you can do at home!

 

 

But, sometimes you don’t have the luxury of being able to exercise by yourself, or you’re looking for ways to get your family more active together. Involving your family in fitness can bring you closer together in so many ways.

 

Today’s post is a simple guide to involving the family in fitness. It’s all about making movement and exercise fun for everyone no matter if they’re a younger kid or a teenager.

 

The key is to get them moving, exercising, and finding joy in fitness. So, start off easy by trying one or two nights per week. Then, as you feel comfortable, add a weekend, or even let the kids come up with a routine for themselves. They might really enjoy it!

 

5 UNIQUE WAYS TO INVOLVE THE FAMILY IN FITNESS

 

MAKE IT A GAME

Grab a deck of Uno cards and get sweating! Assign an exercise to each different color, then have everyone draw a card. You do your exercises together for 30 seconds and then draw another one! Check out this website for exercise ideas and rules of the game.

 

For younger kids, this is a fun game that involves exercises based on the letters in their name.

 

Or, grab yourself a beach ball and some markers for a fun workout that can be done inside or out!


 

INVITE FRIENDS

Teenagers can be a tough crowd to get interested in playing games or spending time exercising with family. They usually just want to hang out with their friends.

 

So, as a trick for getting teenagers to enjoy exercise and fitness, allow them to invite their friends over for games that require more people. This is a win-win for both of you. Try playing some frisbee, tennis, dodgeball, or anything that requires a group of people. Even the little kids in the group will enjoy playing with the big kids.


 

GO TO THE LOCAL GYM OR REC CENTER

Does your local gym or rec center have a basketball court, swimming pool, or track? Head over after dinner for a quick round of “horse”, or do some drills on the track. This is typically an outing enjoyed by all ages.

 

If your teenager is interested, have one parent accompany them in the weight room to teach them about lifting weights. This is also a great way to deal with the stress of life faced by teenagers. Once they have a general idea of what to do, let them have some time alone to navigate the weights and find what they enjoy.


 

CRANK UP THE MUSIC

No plans to go out for the night? Throw on some pumping music to get energized. This might help motivate everyone to move quickly through cleaning chores, dance together, or keep little ones occupied while you get things picked up.

 

Some families love dance parties. If this fits your family, then go for it. If you’re not dancers, the loud music can still motivate everyone to get moving. In fact, make a game out of how quickly chores can be finished and the house can get cleaned up. Once the chores are done, they get the night off! This is especially appealing to teenagers.


 

What do you do to involve the family in fitness? Remember, it doesn’t have to be a daunting task. Just start with one or two activities and build from there. Bonus points for lessons taught during this time about why it’s important to take care of our bodies and be active every day.

 

Now, get out and play!

 

The Best Fitness Plan in the World

Yikes! That was a bit of a dramatic headline! 

 

When someone claims to have the best fitness plan in the world, you better click! And I’m so glad you did!

 

Welcome!

 

It’s true, I claim to have the answer to the best fitness program out there. But, before I tell you about it, what do you want from a fitness program?

 

Are you looking for exercise that you love?

Are you looking to lose weight, gain muscle, get fit?

Are you looking for exercise that will fit your schedule?

Are you looking for exercise that will give you life changing results?

Are you looking for cardio, high intensity interval training, strength training, yoga, or something else?

Are you looking to exercise alone? With friends? With your kids?

What about exercise in the morning, midday, or evening?

Do you want at home exercises or a fitness plan you can follow at the gym?

 

The truth is, exercise programs are complex! The fitness program your neighbor, friend, or sister is following is not necessarily the best one for you.

 

Yep, it’s true.

 

The best exercise plan in the world is…

 

THE ONE THAT YOU WILL FOLLOW

 

All the exercise plans in the world won’t do you any good unless you follow them! So, what is the best exercise program for the unique life that is yours? Stick around, because today I’m going to teach you how to set up an exercise plan that works for you (or let you know where you can get your hands on your very own personalized exercise program).

 

In fact, before I move on, if you already know you’ve tried following a fitness program and it’s fizzled out, or if you want to get started on the right path from day 1, click here. (Hint: it’s a program made just for YOU)

 

3 TIPS FOR CREATING A FITNESS PLAN THAT WORKS FOR YOU

 

TIP #1: FIND WHAT YOU LOVE

The first thing you need to do when getting started on any exercise program is to decide what you actually like to do.

 

I’m a runner and love to hike. I don’t like to cycle (unless I have a destination) or swim. So, for me to set up a plan to lap swim a couple times per week - highly unlikely!!!

 

It’s doesn’t necessarily matter WHAT you do, but rather how likely you are to stick to it.

 

So, choose something you love. Maybe that means exploring new things, trying new classes, or whatever that looks like for you.

 

Then, just be consistent with it, which is why tip #2 is so important.

 

TIP #2: TAKE THE PATH OF LEAST RESISTANCE

Remember how I said the best exercise plan in the world is the one you’ll stick to?

 

Well, it’s a fact. The harder you make your exercise plan to follow, the more likely you’ll give it up too soon.

 

Take the path of least resistance. Especially when you’re starting out.

 

No, this does not make you lazy. It makes you smart.

 

You’ve already chosen a plan that you’ll enjoy. Now, it’s time to put that plan into action.

 

Find the place, the time, the equipment that will make following your new program a breeze (ok, maybe not a breeze, but doable). If you’re an early riser, schedule exercise in the morning. If you like to sleep in, schedule time right after work or at lunch.

 

So, after you’ve chosen your exercise plan (which if you want one of your very own made specifically for you, click here!), then make it easy to follow. The plan itself doesn’t have to be easy, but the way to accomplish the plan does.


 

TIP #3: MAKE A SCHEDULE

This is where a schedule comes in.

 

I love the analogy of a doctor’s appointment. But today, I’m going to change it to a spa appointment (because that sounds heavenly). When you book your spa appointment, you usually don’t just no-show the practioner, right?

 

When it comes to your fitness, your health, your self care, don’t no-show yourself.

 

You’ve already found a way to take the path of least resistance in setting up your exercise program. Maybe you’ve decided mornings are best for you, or working out at home is more realistic than hitting the gym, or exercising with your kids around is completely unproductive.

 

Now it’s time to schedule it. Yep, put it in your calendar every day. Hold that time for yourself sacred. Don’t make plans, don’t schedule things for that time slot. It’s your time, even if only for 15-20 minutes. If something comes up, as it inevitably will, reschedule the exercise to another time, but don’t just cross it off the list.

 

There you have it, 3 of my top tips to creating your own exercise plan that works for you.

 

But, sometimes putting all the effort into creating something can feel daunting, especially if you don’t know where to start.

 

That’s why I’m offering something that will help you with that path of least resistance, help you get started on the right foot, and help you take the guess work out of creating a plan for yourself.

 

Introducing…

 

Personalized exercise plans! Yep, a 6 week completely done-for-you exercise program that is unique to your needs, wants, and desires.

 

Are you ready to feel better about your body, lose weight or reach another health and wellness goal, or have a plan that you’ll finally stick to and not feel like a failure?

 

Head here for alllll the details about these programs and to hear what others are saying about it.

 

And if you’re ready to feel like you finally have a program you love and get the body you want, use the code DISCOUNT10 to get 10% off your next plan!

Exercise: Progress, Not Perfection

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EXERCISE: PROGRESS, NOT PERFECTION

Where to start and how to stick to it

 

Guest Post by Katie Haney

 

Do you ever wonder why it seems like an exercise program is so complicated and overwhelming that we struggle to even get started? Are you frustrated with all the information out there about what to do, when to do it, how much to do, and everything that tells you you're not doing enough?

 

If you feel overwhelmed by not knowing where to start or how to stick to exercise, you're in the right place today! 

 

The first myth to debunk is that you need "things" to be successful at working out. When in reality, you really don’t need new clothes, a gym membership, or even the latest protein powder.

 

You don’t need to have certain workout experiences or be at a particular fitness “level” to be successful in consistently working out. The key is to just get started. Take that first walk. Lift that first weight. Start where you are right now and take one step in the right direction.

 

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TIPS FOR STARTING AN EXERCISE PLAN AND STICKING TO IT

 

START SMALL

Are you new to working out or have a new gym membership? Getting back into a routine after a long break? Start small.

Instead of jumping right in and trying to pound out 6 days per week of hour long workouts, try meeting yourself where you are right now. Try finding that next step and start there.

Also, don't compare yourself to anyone else. This is your journey, not theirs. You know your body and what is best for you. Follow it. Starting small increases your chances of following through, and consistency will be encouraging and give you the motivation and momentum to keep going. 

 

Ideas for starting an exercise program

Go for a walk

Go on a hike

Try some body weight exercises (pushups, lunges, squats, etc)

Play with your kids at the playground (get them involved in your workout too!)

Get a coupon or Groupon online to try a new fitness class

Find a You Tube workout to follow (here's a simple plan to download with videos)

 

 

SEEK ACCOUNTABILITY

People say that it takes a village to raise kids, and I think it applies to fitness too. Sometimes when we are starting on a new fitness journey, it can feel daunting, but bringing in our village can make an enormous difference in our success.

 

Ideas to stay accountable and consistent with your exercise

Ask your spouse to support and encourage you

Hire a personal trainer (online or in person)

Go with a friend to a fitness class or gym

Join an online support group

Share your goals on social media

 

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TRACK YOUR PROGRESS

It might feel intimidating, but try finding a method of tracking that works for you. You can take progress pictures, track measurements, or even track how many pushups or squats you can do. What about tracking the amount of weight you can lift? 

There are so many ways to track. If you are seeking physical changes in your body, then go ahead and take progress pictures. If that feels too overwhelming, track other progress indicators that will help encourage and motivate you. 

 

Hopefully this post has encouraged you to look at exercise in a simplified way. You can now approach working out without guilt from not doing it perfectly from the start. In fact, you will have setbacks. That's ok. It happens to everyone. Learn from the setbacks, and continue along. 

 

Find someone to help keep you accountable. Track (and celebrate) your progress and hard work. There is beauty and freedom that comes when we take care of ourselves physically without guilt or strict schedules or regimens or obsession with food.

 

Being strong and fit (whatever that looks like you) takes simple, every-day decisions that are rarely glamorous or attractive or alluring. It's the tough in-the-moment choices that drive us forward (or stall us). It’s the little decisions day in and day out that results in the greatest progress.

 

Living a healthy and active lifestyle does not have to be complicated or frustrating. Just start where you are and build from there. And remember, it’s about progress, not perfection. 

 

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Living in sunny Southern California with her husband and three kids ages 5, 3 and 1, Katie is a former high school Spanish teacher turned military wife, mama, and NASM Certified Personal Trainer. She is Precision Nutrition 1 Certified, a Pre and Postnatal Fitness Specialist and holds NASM Specializations in Women's Fitness, Weight Loss, Nutrition, Youth Fitness, and Group Fitness Training. Katie trains clients in the United States, Canada, and Australia from her online coaching platform and is passionate about helping women be their strongest selves yet, no matter what stage of life they are in.

4 Steps to More Self Love with Fitness

Why do you exercise?

 

Or if you don’t, but want to, why do you want to exercise?

 

Are you looking for weight loss? Better fitness? Better health and wellness? To reach your short or long term goals?

 

Let me ask you another question. What would you say about your body image right now?

 

Are you confident with where your body is, or are you frustrated with where it is? Do you want to build more self confidence or love your body more? If so, today’s post is for you. And before I move on, you don’t have to completely dislike your body for this post to resonate with you. On the contrary, this post is for you to help build your self confidence and body image strength.

 

In fact, do you ever find yourself thinking or saying negative statements about your body? Maybe consciously, but also maybe subconsciously. In fact, approximately 90% of women have some sort of body dissatisfaction.

 

Today my goal is to help you find ways to use fitness to help you improve your body image and be confident with who you are, confident in your ability to reach your goals, and feel stronger as a woman, mother, daughter, sister, friend, etc.

 

Before we move on, I’ve put together a very simple exercise program for you to follow. It’s a great one to get started on and can be performed as an at home exercise plan. Click the button below to grab it and get started with an exercise routine you’ll love right away. (Plus, it won’t take you more than 20 minutes!)

 

 

4 STEPS TO IMPROVE BODY IMAGE THROUGH FITNESS

 

STEP 1: LOVE YOURSELF NOW

Before you reach any goal, lose any weight, or start any program to change your fitness, you first need to appreciate the here and now.

 

I so often hear from clients that they will start loving themselves when

 

“When I fit into my jeans”

“When I lose the weight I want”

“When I have time to take care of myself”

“When my kids are older”

“When I’m not too busy”

 

And the list goes on. But the truth is, if you don’t love yourself now, I can promise you, there will be no difference in self love, self confidence, or body satisfaction even if you reach your goal. It’s true. I’ve seen it time and time again.

 

So, the first step to this whole journey is to start today by finding love for yourself from day one and practice it throughout your journey. It might be simple at first, but that’s ok.

 

If you’re looking for ways to do this, check out my posts on creating a healthy body image through positive mindset shifts, creating body confidence no matter what stage of life you’re in, and practicing gratitude for your body.

 

The key is to start with something small. I usually recommend starting with gratitude. Be grateful for where your body has been, and how it’s arrived where it is today. Have you carried, borne, or nurtured a child? That’s incredible. Practice gratitude for it. You may even want to go further and start being more thankful for those stretch marks because they mean you have a beautiful child. Maybe you’ve worked hard toward a goal, or your body has pushed you through a difficult time in your life? Be thankful for the experience you’ve been through. Then, be thankful for today. For the opportunity to improve, to progress, and to build strength as a woman.

 

STEP 2: START SOMEWHERE

Now that we have a practice for self love, self compassion, and body image, let’s move on to talk about the ways fitness can help improve your self and body confidence.

 

First, it’s ok to have a goal. It’s ok to want to lose weight. It’s ok to want to make physical changes with your body. It’s not ok to dwell on the negative or dwell in the past.

 

Create some realistic goals for yourself. If you want to lose weight to be able to accomplish more at the gym, at home, or just to feel like you’re living your best life, that’s ok.

 

The key with any sort of fitness program is to JUST START. (After any sort of clearance from your doctor if needed). Don’t wait until everything is perfect with your schedule, your life, etc.

 

Find something you love and get started. If that’s a simple walk every day, go for it! Find some workout videos online, go to an exercise class with a friend, involve the family in fitness. Whatever it is for you, just get started on something you can stick to for a bit.

 

 

 

Also, don’t forget to START WHERE YOU ARE. If you’re not a runner yet, don’t go out and try to run 5 miles. It’s unlikely you’ll do that again!

 

Pick something, and start there. Remember, everything counts. You WILL see results as you are consistent and continually improving, changing, and pushing yourself each day.

 

STEP 3: ALWAYS INCLUDE STRENGTH TRAINING

Step 3. My favorite.

 

Want a quick way to feel better in your own skin? Strength train. Lift weights, do lunges, do anything to get those muscles working!

 

Whenever someone comes to me to get the “toned” look, I tell them strength training will be key. No, you will not bulk up, it’s not in a woman’s makeup.

 

But you will find yourself feeling firmer, stronger, and happier with your body. Two of my favorite workout plan sites include Ace Fitness and Bodybuilding.com. You can find specific exercises or full body workouts. And don’t forget, my workout plan is filled with a great mix of cardio and weight training to really kickstart your fitness goals.

 

 

You don’t always need weights to strength train, but I recommend if possible to find one set of weights you can use just to take it to that next level. Lunges, planks, squats, pushups… they all count as strength training. Anything that pushes your muscles to get stronger.

 

If you want to feel better in your own skin, always include strength training.


 

STEP 4: DON’T FORGET NUTRITION

And lastly, don’t forget about your nutrition. We only exercise a little bit each day, but we have to eat multiple times per day. This means nutrition is KEY.

 

Nutrition is a big subject. Today, I’m going to keep it simple.

 

In fact, I love the quote by Michael Pollan, “Eat food, not too much, mostly plants”.

 

It covers everything. Eat real food. Don’t over eat. And eat your fruits and vegetables!

 

Of course, nutrition can get complicated in a hurry, but just remember the best nutrition (and exercise) program for you is the one you’ll follow.

 

Pick one thing to change at a time. This could be cutting back on one sweet each day, eating a side of vegetable instead of a bread at dinner time, adding a snack with fruits or veggies.

 

The key is balance. Find the balance that works for you. Try to build your meals around fruits, vegetables, whole grains, and lean meats. It truly is that simple.

 

If you find yourself suffering from any emotional, mindless, or distracted eating patterns, you can read through my mindful eating series to help you find that balance with nutrition you’re looking for.

 

The key is to get started today. Get started on loving yourself for who you are right now. Get started on a simple program that you love and will follow. Start changing one thing about your nutrition today.

 

The small changes add up to exponential growth.

Daily Rituals for the Stressed Out Woman

A GUEST POST BY KAREN LYNN of www.coachkarenlynn.com

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Nearly all of us have rituals we engage in, though we may not even be aware of them.  Some are positive, such as saying a prayer before going to bed or putting sunscreen on in the morning.  Others are negative, such as lighting a cigarette (which most are not proud of) as soon as you leave work and get in your car.  By creating rituals that focus on empowerment, health, and wellness, they can help you improve your life by eliminating stress and growing focus. 

 

You may feel that you are so busy with your day to day life, balancing work, home, and family obligations, that you don’t have time to devote to empowerment and focus rituals.  It’s okay for you to take time for yourself, though.  By caring for your emotional and physical health, you will be able to care more about others.  Also, engaging in morning and evening rituals thatallow you to see the world more calmly helps you to tackle your day more effectively and efficiently. 

 

If you feel guilty for practicing self-care to reduce your stress levels, take a few moments to journal how you feel by creating a list of your emotions. The more you are honest with yourself, the more emotions of guilt you’ll release onto the paper. Always remember that you deserve to be cared for, it’s ok to not always be the caretaker. The caretaker is only good to help others when she herself is cared for as well.

 

 

Morning Rituals to Focus and Energize

 

Indulge in Quiet

Set your alarm for 15-20 minutes before you normally wake up.  Use the time to sit in your favorite spot and enjoy peace and quiet.  Fix a cup of coffee or herbal tea to sip while you enjoy the stillness.  Sit outside on your porch, if you prefer.  However, don’t use this time to play on Facebook, don’t watch the news.  This time is for you to wake up slowly and appreciate quiet moments before your day begins. 

 

Plan Your Big Three

When you write your daily plan, don’t overload your day with an insurmountable list of huge tasks.  You’ll be stressed out before the day begins and disappointed when you can’t do it all.  Choose just three large or meaningful tasks to complete each day.  You will likely get the same amount done as writing your long list, only this way, you won’t be thinking about what you didn’t get done.   You will feel less stressed and more accomplished, and you will end up getting the same or more done in the day!

 

Get Hydrated

Each morning, drink 16 ounces of water to get a great start for your day.  Dehydration causes fatigue, headaches, and overeating, which is a terrible combination when you already have a busy day ahead of you.  Drinking water helps give you natural energy and wakes up your metabolism, so it’s a great ritual to begin!

 

Evening Rituals to Remove Stress and Encourage Calming

 

Take a 15-Minute Walk

 If you are struggling with depression or anxiety, exercise can be as beneficial as prescription treatment.  Taking a walk each evening is an excellent way to improve your physical health and your emotional state.  While a short walk may not seem like it would be effective, it’s a great way to clear your mind, encourage deep breathing, and help you decompress before bed.

 

Reflect on Your Day

 In the evening, when all is said and done, take a few minutes and reflect on your day.  What made it positive?  What challenges did you face?  This is a great way to see what worked for you and what you can do differently tomorrow.  Instead of beating yourself up for a mistake or for forgetting something, take time to forgive yourself, and learn what you can do to make tomorrow better!

 

Indulge in Quiet

 Just like in the morning, indulging in quiet time is a great ritual for the evening.  Instead of using the time to wake up and get your day started, this time, take slow deep breaths and focus on calming down.  All of the noise of the day - your cell phone, traffic, conversation, etc, can wear on your mind, and the 15 minutes of quiet right before bed allows you to be in a calm place to help you sleep. 

 

 

 

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Creator of the "From Frazzled to Fabulous" program, Karen is an expert in holistic health and life transformation, helping hundreds of busy women find health, balance and a life of their own design. She is a certified Holistic Health Coach (Institute of Integrative Nutrition), Life Coach (The Life Coach Institute), Transformational Life Coach (Holistic MBA) and an aromatherapist, and uses the knowledge gained as well as her unique insights to mentor heart-centered women through her various online programs. In a world where a woman’s success is measured by her home and career, "From Frazzled to Fabulous" is becoming a philosophy that simply makes sense and Karen is there to guide you through it.

If you’d like to learn more useful wellness tips, please visit www.coachkarenlynn.com.

Mindset Reset - How to Reset When Burnout Occurs

Do you ever find yourself putting so much action into your life that spirals out of control and eventually hit a wall mentally?

Perhaps you start to feel burnt out, or you start to question the action put forth because you feel like you’ve been on cruise control. Putting in the work is absolutely crucial for life, but something that may be even slightly more important is ensuring that your mental state is nourished and taken care of each day.

Creating a daily mindset ritual of some sort is more essential than I can even express in words because not having one can cause you to constantly have to do a mindset reset, which is what I’m going to discuss in detail. While mindset resets serve a great purpose; they are something that we don’t want to have to amount to quite often because we shouldn’t wait until things crumble to start taking care of ourselves.

However, being that we as women and mothers have a thousand things on our plate it may be helpful to understand what a mindset reset is and how to know when you need one.

A mindset reset is a combination of different tools and exercises that can be used to “start over” mentally. They can be done whenever you feel as though you’ve hit the wall and nothing you are doing is working. Mindset resets are great for taking time to look introspectively at your life to discover what’s not working from a clear mind.

The arsenal of tools and resources you use to refresh your mind is totally up to you and should consist of things that make you feel good deep down. It is important to listen to your intuition and let it guide you to what those things are instead of simply doing things you think you “should” do.

 

MINDSET RESET IDEAS

  1. EFT or Tapping - According to The Tapping Solution, “Tapping provides relief from chronic pain, emotional problems, disorders, addictions, phobias and more.” It is surprising how effective this simple exercise can be. You can find free videos on YouTube. My personal favorite is Brad Yates because he has quick versions of his normal tapping videos and we all know we could maximize our time as women and mothers.

  2. Light Exercise - Taking long walks with your little one can serve as a great way to clear your head when doing all the things finally catches up. It can be a wonderful time to disconnect, listen to an inspirational book and get back to basics.

  3. High Vibe Music Playlist - Listening to music that gets me back into a higher vibration always helps. I have created several playlists on YouTube that allow me to get back in the swing of things whenever I am feeling down.

  4. Celebration Exercise - Something we don’t do enough of as women and mothers is celebrate our small accomplishments. I recently purchased a journal and set time aside once a week to write down what I’m celebrating that week. It has already had significant impacts on my mindset and I can’t wait to see how helpful it proves to be as I continue to do it.

  5. Sleep - Of course it can be difficult to get enough sleep with little ones, but it is important to at least try. I’ve noticed when I am tired that my mind likes to play little tricks on me. I tell myself stories that are not real, but when I am well-rested it could be a stormy day and I feel the sun is shining bright!

 

These are just an example of some activities you can incorporate into your mindset reset ritual, but it’s important to develop a routine that works for you. That’s why I am including my free Mindset Reset Ritual Worksheet so you can create one of your own!

 

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Bio: Gabby is a Time Management Mentor & Biz Strategist for Mompreneurs. She supports mompreneurs in creating 3+ hours a day so they can stop struggling and FINALLY balance baby AND biz. She's passionate about helping mompreneurs create time to accomplish all the things that light them up and make them feel purposeful while serving as a positive example of what living your ideal mom life can provide.

To learn more about her visit www.gabbybogan.com and be sure to sign up for her FREE mini-Masterclass to learn how to kiss mommy guilt goodbye for good, the first step in maximizing time as a mompreneur!

A Simple Breathing Meditation to Calm Stress

Guest Post by Sarah Gyampoh

 

One morning I woke up, and my world was literally spinning in circles.  I had no clue what has happening, and I was terrified.  To make a long story short, I was transported to the ER by ambulance and diagnosed with vertigo.    

 

The diagnosis was a true wake up call for me.

 

As women and moms, we are beyond busy.  Always doing something, driving somewhere, making sure everything is in order and trying to take care of ourselves in the process. 

 

We go from task to task never having any time to just be.  The baby is crying and needs to be fed but the dog just pooped on the floor kind of a thing.  While these are tasks that need to be completed and they may make us feel stressed out, they are not at the level of running away from a hungry bear and unfortunately our body has no way of distinguishing between the two.  Great if you do actually need to escape a hungry bear, not so great if you aren’t truly in need of “crisis mode.”  We are living in a constant state of heightened awareness and stress without even realizing it sometimes and it can be detrimental to our well being.

 

Our nervous system goes into overdrive and we stay in fight or flight, unless we are able to create the awareness and do something about it.

 

SIGNS THAT YOU NEED MEDITATION:

* you feel on edge all the time

* everything seems to be getting to you

* your sleep is not restful

* you have digestive issues

* headaches seem to find you

* a million things are swirling through your mind and you are unable to have clear thoughts

 

The good news is that there is a simple way to take yourself out of fight or flight mode and into rest and digest mode and it takes only a few minutes and can be done anywhere! 

 

CONSCIOUS BREATH MEDITATION

Allow yourself some time alone, if possible, to do this exercise. Begin by taking notice of your natural breath. Just breathe and be. There is nothing to be done right now but to focus on your breath.

Sit, stand, or lie in a comfortable position and if you like place one hand on your abdomen and one on your chest. Begin to breathe only through your nose; inhaling through the nostrils and exhaling through the nostrils. Maybe you would like to count the length of each breath. Inhaling for a count of four and exhaling to a four count.

As you inhale, the bottom hand moves first then the top. As you exhale, your top hand moves then your bottom. Start lengthening and deepening your breaths. Be present with each breath and really feel how each inhale fills you up with ease and each exhale releases stress.

Think of something you would like to release from your life and something you would like to enhance. Maybe you want to release anger or fear; and maybe you’d like to enhance patience or peace. Enhance on the inhale, release on the exhale.

Continue to do this for as long as you’d like, at least a full three minutes.

 

That’s it! A simple, yet effective breathing meditation that will help you relieve stress in an instant, no matter where you are or what you're doing. 

 

I hope you will be able to put the practice to use and that it brings you some calm.

 

Sarah holds a Master’s Degree in Social Work from the University of Maryland, Baltimore and she has completed two Yoga Teacher trainings.  One in hatha yoga, the other in prenatal yoga.  She is also a certified Yoga Birth Instructor.  She was a Peace Corps volunteer in the Dominican Republic.  She is the mother of four beautiful beings.

Sarah combines her social work skills, yogic philosophy, and nature’s wisdom to help mothers connect with their inner knowing and experience the majesty of motherhood.   She believes that there will always be a laundry pile waiting to be folded, and that life and motherhood are to be enjoyed, peaks and valleys and all.

You can find her at: www.maternalessence.com and www.facebook.com/sarahgyampoh.maternalessence