In the fast-paced world we live in, where stress and anxiety seem to be ever preset, the desire for finding peace and well-being has never been more critical.
I talk about a lot of different wellness practices here on the blog, such as yoga, meditation, strength training, and the list goes on.
A wellness practice we haven't yet discussed is a good one, one that's been gaining popularity over the last few years, and that's breathwork.
Breathwork is a powerful and accessible tool for enhancing both physical and mental health.
Here's a simple breathwork practice, it's called box breathing:
- inhale for 4 counts (count to 4 slowly)
-hold the breath for 4 counts (count to 4 slowly)
-exhale for 4 counts (count to 4 slowly)
-hold the breath for 4 counts (count to 4 slowly)
*repeat for 3 rounds, or until your feel re-centred
Now let's talk benefits of breathwork:
1. Stress Reduction and Relaxation
One of the primary benefits of breathwork is its ability to induce a state of deep relaxation.
By focusing on controlled and intentional breathing, individuals can activate the parasympathetic nervous system, promoting a sense of calm and reducing stress levels.
2. Improved Mental Clarity and Focus
Conscious breathing techniques have been shown to enhance cognitive function and mental clarity. By directing attention to the breath, individuals can quiet the mind and improve concentration.
This heightened focus not only boosts productivity but also fosters a greater sense of mindfulness, allowing individuals to be fully present in each moment.
3. Enhanced Emotional Well-Being
Breathwork serves as a gateway to emotional self-awareness and regulation. Deep, intentional breathing can help release pent-up emotions and tension, promoting a more balanced emotional state.
This emotional intelligence not only contributes to healthier relationships but also cultivates resilience in the face of life's challenges.
4. Increased Energy and Vitality
The breath is a direct link to our life force. Through various breathwork techniques, individuals can learn to harness the power of their breath to increase energy levels and vitality.
Deep, rhythmic breathing oxygenates the body, promoting better circulation and cellular function. As a result, practitioners often report feeling more energized and alive.
5. Better Sleep Quality
In a world where sleep disorders are prevalent, breathwork emerges as a natural remedy. The calming effect of intentional breathing can prepare the body for rest, making it easier to fall asleep and enjoy a more rejuvenating sleep cycle.
Incorporating breathwork into a bedtime routine can be a game-changer for those struggling with insomnia or restless nights.
Breathwork, with its diverse array of techniques, offers a holistic approach to wellness that addresses both the body and mind.
Whether you're seeking stress relief, improved focus, emotional balance, increased vitality, or better sleep, incorporating breathwork into your daily routine can be a transformative journey toward a healthier and more balanced life.
Take a deep breath, and let the power of your breath guide you on the path to well-being.
]]>The holiday season is right around the corner (yay!) and with it, a pull toward more family gatherings and social commitments. It's a time when many of us feel "off track"
Now, don't get me wrong, I'm a BIG fan of going off track. I'm talking "skipping the gym and having a night in watching movies and eating ice cream" kind of off track... or a "night out with girlfriends where dinner leads to a dance floor" kind of off track.
In fact, taking a few days or even a week or two to go "off the rails" (for lack of a better description) from your regular routine can be hugely beneficial in living a healthy, happy, well-balanced life.
What I'm trying to say is, breaks are good. Rest is good. Putting the goals to the side to simply be and enjoy time with loved ones is good. Taking breaks can actually help you in achieving your health and wellness goals.
However, the problem is, when we lean to the side of "oh well, life's short, let's just have fun!", our goals can take a hit, and our long term happiness is sacrificed.
Here's what I think, make sure to take the break and have the fun this holiday season, but don't throw your health and wellness goals all the way out the window. Maintaining actions toward these goals, even with all the holiday commitments, will help you prioritize yourself and keep you feeling great as you finish out the year. It's possible to do both.
Here's how:
Plan & Prioritize:
The key to navigating the holiday season successfully is thoughtful planning.
Take some time to map out your schedule, including social events, family gatherings, and work commitments.
Identify potential challenges to your health and wellness routine and develop strategies to overcome them.
Prioritize your workouts by scheduling them into your calendar just like any other important commitment. Whether it's a brisk walk, a yoga session, or a quick home workout, making exercise a non-negotiable part of your routine will help you stay on track.
Don't forget to schedule in a true break from your workout routine if you need it. This rest will help you head into the new year rested and strong.
I like to take about a week off between Christmas and the new year. It's a lovely time to rest and recharge, and makes all the difference in my energy levels as I head back into work in January.
Enjoy the Treats:
It's unrealistic to completely avoid the delicious holiday food and treats that surround us during this time, and I wouldn't recommend doing so.
Instead of feeling deprived, practice mindful indulgence. Allow yourself to enjoy the holiday dishes but also eat nourishing foods that make you feel good.
You could also consider incorporating healthier alternatives into holiday recipes. Experiment with nutritious ingredients to create delicious and satisfying meals that align with your health goals without sacrificing flavour.
Stay Connected and Accountable:
The holiday season is a time for connection, and you don't have to compromise your health and wellness goals to enjoy the festivities. Engage your friends and family in your commitment to a healthy lifestyle. Share your goals and encourage them to join you in making health-conscious choices.
Consider partnering with a workout buddy or participating in virtual fitness challenges with friends. This accountability can provide the motivation needed to stay on track, even when the holiday hustle and bustle threaten to derail your progress.
It's essential to approach the holiday season with a balance of enjoyment and commitment to your health and wellness goals.
By planning ahead, practicing mindfulness, and staying connected and accountable, you can navigate the holiday events while still prioritizing your well-being.
]]>Whether it's a leisurely stroll in the park or a brisk walk around the neighbourhood, the benefits of walking go far beyond just burning calories.
I used to skip going for a walk because it didn’t feel like it would do enough for me. In other words, it felt like a waste of time…
But then, on some days I would somehow muster the motivation to get out the door, and wow, I was always glad I did.
It’s funny, it seems like such a small task, how could it yield so many benefits? But I assure you, it does.
Take a look at why you should be getting your steps in:
Physical Health
Heart Health - Regular walking is a fantastic cardiovascular exercise. It gets your heart pumping, improves blood circulation, and helps lower blood pressure. By incorporating a daily walk into your routine, you can significantly reduce the risk of heart disease.
Weight Management - While it may not be as intense as a high-intensity workout, walking can still aid in weight management. It helps burn calories, and when combined with a balanced diet, it contributes to both weight loss and maintenance.
Joint Health - Unlike high-impact activities, walking is easy on your joints. It's a low-impact exercise that can be particularly beneficial for individuals with arthritis or joint issues. The fluid motion of walking helps lubricate the joints and maintain flexibility.
Mental Well-being
Stress Reduction - The rhythmic nature of walking, combined with exposure to nature if you're outdoors, can have a calming effect on the mind. It reduces stress hormones and promotes a sense of well-being.
Improved Mood - Physical activity triggers the release of endorphins, the body's natural mood lifters. A short walk can do wonders for your mental state, helping to alleviate symptoms of anxiety and depression.
Enhanced Creativity - Many people find that walking stimulates creativity. The act of walking, combined with fresh air and a change of scenery, can lead to a clearer mind and more creative thinking.
Increased Productivity
Boost in Energy - Contrary to the belief that physical activity may leave you tired, walking actually boosts your energy levels. Taking short breaks for a stroll during the day can help combat that mid-afternoon slump.
Better Concentration - Regular physical activity, including walking, has been linked to improved cognitive function. It enhances concentration and sharpens focus, making it a valuable practice for work and study.
Taking the time to get your steps in each day is a small investment with significant returns for your overall health and well-being.
Whether you choose to walk solo, with a friend, or with your furry companion, the benefits of incorporating this simple activity into your routine are undeniable.
So, lace up your sneakers and step into a healthier, happier you!
]]>Are you considering adding yoga to your daily routine but unsure of where to begin? Yoga is a fantastic practice that offers a myriad of physical and mental benefits, and starting doesn't have to be intimidating. With these three tips, you can kickstart your yoga journey with confidence and ease.
1. Let go of the need for things to be perfect
You don’t need the perfect mat, the perfect outfit, the perfect time.. Just start. Use what you have and do what you can.
Yoga is this beautiful practice that actually meets us where we are.
Are you feeling amazing? Go to yoga. Have you had the worst day ever? Go to yoga. Feeling stiff and tired? You guessed it, yoga.
I used to wait until I felt great to head to a yoga class. If I felt tired and “blah” I would cancel out of class and stay home. Or I would put off jumping on my mat in my living room because the 15 minutes of yoga “wouldn’t be enough” or my space wasn’t what I felt it needed to be for an at home practice.
So. many. excuses.
If you want to start yoga and have it be part of your life, let go of the need for things to be perfect and honestly just start. Go to a class, put on some music and stretch a bit on your mat at home (or just on the floor, we don’t NEED a mat), or even just sit and focus on your breath.
Slowly the routine will start to take shape and you’ll be glad you did it.
2. Set Realistic Goals:
Yoga is a journey, not a destination. Instead of striving for perfection in your practice, set realistic and achievable goals.
Whether it's holding a pose for a few extra seconds, improving your flexibility, or simply finding moments of peace and mindfulness, progress in yoga comes in many forms.
Celebrate your achievements, no matter how small they may seem, and embrace the learning process as an integral part of your yoga journey.
3. Consistency is Key!
Yoga is most effective when practiced regularly. Set aside time each day or a few times a week for your practice. Even short sessions can have a profound impact on your physical and mental well-being. By making yoga a consistent part of your routine, you'll experience the cumulative benefits over time.
Remember, yoga is a personal journey, and it's about finding what feels right for you. Don't compare yourself to others, and be patient with your progress. As you continue your yoga practice, you'll not only discover greater physical strength and flexibility but also experience enhanced mental clarity, stress reduction, and a deeper sense of inner peace.
So roll out your mat, take a deep breath, and begin your transformative yoga journey today!
]]>Feeling overwhelmed is an all-too-familiar sensation in our fast-paced world. The demands of work, family, and personal life can pile up, leaving us stressed and anxious.
However, the good news is that there are practical steps you can take to regain your balance and find relief when you're feeling overwhelmed. Here's a guide to help you navigate those challenging moments:
Breathe Deeply: It may sound simple, but taking a few deep breaths can work wonders when you're overwhelmed. Deep breathing activates the body's relaxation response, calming your nerves and helping you think more clearly.
Prioritize Tasks: Make a list of everything that's weighing on your mind. Identify the most important tasks and tackle them first. Break larger tasks into smaller, manageable steps to make them feel less daunting.
Time Management: Effective time management can alleviate feelings of overwhelm. Consider using techniques like the Pomodoro Technique, where you work for 25 minutes and then take a 5-minute break. This structured approach can boost productivity while preventing burnout.
Delegate and Seek Support: Don't be afraid to ask for help or delegate tasks when possible. Whether at work or home, involving others can lighten your load and foster collaboration.
Limit Distractions: Identify and eliminate distractions that contribute to your overwhelm. Turn off notifications on your phone, close unnecessary tabs on your computer, and create a quiet workspace to help you stay focused.
Self-Care: Taking care of your physical and mental health is crucial. Ensure you get enough sleep, maintain a balanced diet, exercise regularly, and practice relaxation techniques like meditation or yoga.
Set Realistic Goals: Be honest with yourself about what you can realistically achieve in a given day or week. Setting attainable goals reduces the pressure you place on yourself.
Learn to Say No: It's okay to decline additional responsibilities or commitments when you're already feeling overwhelmed. Saying no is a form of self-care and boundary-setting.
Seek Professional Help: If your overwhelm feels persistent and unmanageable, consider talking to a therapist or counselor. They can provide guidance and strategies to cope with stress and anxiety.
Connect with Others: Sharing your feelings with a trusted friend or family member can provide emotional support and valuable perspective. Sometimes, talking it out can alleviate your sense of overwhelm.
Unplug and Disconnect: Give yourself regular breaks from screens and social media. The constant stream of information can contribute to feelings of overwhelm. Use this time to recharge with activities you enjoy.
Practice Mindfulness: Mindfulness exercises can help ground you in the present moment, reducing anxiety about the future. Techniques like mindful breathing or body scans can be done anywhere, anytime.
Remember that feeling overwhelmed is a common human experience, and it's okay to reach out for help or take a step back when needed. The key is to find a balance that works for you and to prioritize self-care.
By implementing these strategies, you can regain control over your life and reduce the impact of overwhelm on your well-being.
What do you do when that feeling of overwhelm creeps in? Let me know if the comments below.
]]>I don't know about you but I've fallen off the meditation wagon... And let me tell you, I'm feeling it!! When I take the time to meditate I'm much more relaxed, less anxious, and respond to stressful situations from a level headed place.
You wouldn't think taking 5 minutes a day to stop the rushing and focus on your breath would bring so much goodness into your life, but seriously, it does.
Meditation offers numerous benefits, but here are three key advantages:
Stress Reduction: Meditation is renowned for its ability to reduce stress. By practicing mindfulness and focusing your attention on the present moment, you can alleviate the mental and physical symptoms of stress. Regular meditation promotes relaxation, lowers cortisol (a stress hormone) levels, and helps you manage challenging situations with greater calm and composure.
Improved Mental Health: Meditation can enhance mental well-being in various ways. It has been linked to reduced symptoms of anxiety and depression. Meditation practices can help individuals gain better control over their thoughts, reduce rumination, and cultivate a more positive outlook on life. Over time, meditation can contribute to a stronger sense of inner peace and emotional resilience.
Enhanced Concentration and Clarity: Meditation exercises the "muscle" of your attention, leading to improved concentration and mental clarity. Regular practice can sharpen your ability to stay focused on tasks, make decisions more effectively, and enhance problem-solving skills. This heightened cognitive function can positively impact your work, studies, and daily life.
These benefits are just the tip of the iceberg when it comes to meditation's potential advantages. It can also promote better sleep, increase self-awareness, boost creativity, and contribute to an overall sense of balance and well-being.
When we're still and observe our thoughts, we can gain insight into the quality of thoughts we are having. On most days we are usually too busy running from one task to the next to notice the stories we play in our heads.
What are the conversations you have with yourself each day? Are they positive? Are they kind? Many of us run a negative internal dialogue with ourselves without even realizing. We say things like, "I'm not good enough to accomplish that", "that's not possible", and "I can't try that because I might fail". We can only begin to improve our mindset when we are willing to take the time to notice our current thought patterns.
Meditation helps us to become more aware of these patterns and helps us to develop the ability to catch and put an end to a negative thought pattern. Just 5 minutes of meditation each day can improve your mindset. Before you know it your internal dialogue will be more like, "I can't wait to try that", "With hard work I know I can...", and "I'm so excited to..." I'm sure you can fill in the blank!
Unlocking Happiness and Positivity: The Power of Gratitude
Expressing gratitude is like a magical elixir for the soul. It's a simple practice that can have profound effects on your happiness and overall well-being. Numerous studies have revealed the incredible benefits of daily gratitude, showing that it can lead to significant shifts in both mental and physical health.
The Science of Gratitude
When we take the time to be thankful for what we have, our brains respond with a rush of feel-good neurotransmitters, namely dopamine and serotonin. These little powerhouses are responsible for elevating our mood, creating a sense of happiness and contentment that ripples through our daily lives.
The Positive Psychology of Gratitude
Positive psychology, a field focused on human flourishing, has shown that those who actively practice gratitude tend to delight in their positive experiences, maintain a more optimistic outlook on life, and feel an overall sense of contentment. In essence, gratitude becomes a pathway to a brighter and more fulfilling existence.
Simple Ways to Cultivate Gratitude
The beauty of gratitude lies in its accessibility. You don't need a special occasion to express it; you can weave it into the fabric of your everyday life. Here are some easy ways to start:
Daily Gratitude Journal: Dedicate a few minutes each morning or night to jot down three things you're grateful for. It's a simple act that sets a positive tone for the day or helps you reflect on the good before you sleep.
Share Your Feelings: Tell someone close to you how much they mean to you. Expressing gratitude towards loved ones can deepen your relationships and spread positivity.
Sincere Thanks: Take a moment to genuinely thank someone for something they've done for you, be it through a heartfelt letter or a heartfelt phone call.
Nature's Beauty: Spend a few moments each day appreciating the beauty of nature around you. The natural world is full of wonders that can inspire gratitude.
Gratitude Before Meals: Make it a habit to give thanks before each meal, recognizing the nourishment you receive.
My Gratitude Ritual: The 5 Minute Journal
One of the practices that have transformed my life is using a gratitude journal. It's called the 5 Minute Journal, and it's incredibly simple yet powerful. Each morning, I write down three things I'm grateful for. The journal also encourages daily affirmations and setting intentions for the day ahead. This small daily habit has been a game-changer for me. It shifts my mindset towards optimism and helps me focus on the positive aspects of my life.
Start Your Gratitude Journey Today
You don't need much to begin your journey of gratitude. All you need is a notebook and a pen. Start by writing down three things you're grateful for each day, and watch as the positive effects ripple through your life. As you cultivate gratitude, you'll discover that happiness and contentment are within your reach, waiting to be embraced with open arms.
]]>Happy September!
I have to say, this is by far one of my most favourite times of the year, it's like the new year but with pumpkin spice and crisp air.
This time of year is perfect for getting back into routine and getting back on track with your goals, or maybe even setting some new ones.
So, I thought that sharing my top 5 tips for goal setting might be helpful for you right now.
This is a lengthy one, so I recommend setting some time aside, grabbing a tea, and even a notebook to start implementing right away.
Have you ever been so out of routine and so far away from where you’d like to be in your life that you decide to hit a full life reset button? You know, when you go to the grocery store and buy salad and then come home and book into a fitness class for the next morning and then decide you’re going to get up early and meditate? Basically, a full life overhaul all at once.
Even though we have the best of intentions when we set out to achieve many health and wellness goals at once, it doesn’t usually work. How often do you stick with everything when you add a million things onto your plate at a time?
Speaking from experience, this never works and almost always leaves me feeling like I’ve failed or “fallen off the wagon” again.
I get excited about getting back on track and believe me, I want to do all the things at once, but I’ve learned that it’s better to start with ONE new habit or action toward your goals than it is to jump in with 10 new things.
Let’s say you want to feel healthier and get more fit. There are a ton of things you can do that are going to add value to your life and make you feel great, but instead of doing it all, simply start with one small task. Once you’ve got it on lock and it’s become woven into your life, add the next and so on.
For example, maybe you start with getting 2-3 workouts in a week. That’s it. Don’t start a new workout routine, morning journal, a meditation practice, a new book, and meal prepping all in one day. Once you’ve got your workouts down, add your meal prep in and so on.
Good luck! You got this.
What exactly do you want? Get as specific as you can.
For example, if your goal is to “get fit”, define what that actually means to you. Maybe it’s a process goal like getting to the gym 3 days a week or maybe it’s an outcome goal of lifting a certain amount of weight or running a certain distance. Either works, just get really specific about what you want to achieve.
Research shows that the more specific you are the more likely you are to actually achieve your goal.
You may have heard the phrase, “be realistic when setting a goal”. It used to be thought that the goal you’re working toward needs to feel in reach in order to feel motivated to achieve it. In fact, the opposite is true.
Research suggests that your goal actually needs to feel big enough for your brain to feel motivated to go after it. This isn’t always the case for everyone, so of course if setting a more realistic goal works for you, keep going with that. However, for a lot of us, setting smaller goals simply doesn’t recruit the brain structures that make us feel motivated to go after it.
Andrew Huberman talks about this mechanism in his Goals Toolkit podcast linked below.
Once you’ve decided on a goal that excites you and you’re really specific about what you want to achieve, define the action steps needed to achieve that goal.
Sometimes our big goals feel really overwhelming and almost impossible to achieve, but anything can be broken up into smaller steps.
Think of the metaphor of getting from point A to B on a hiking trail. You set out on the trail (point A) and if you put one foot in front of the other you’re going to inevitably reach the look off point (or point B). You don’t have to do anything crazy to get there and it’s absolutely possible to get there, even if it’s a long hike. Yes, maybe it will get difficult at points, there might be a fallen tree you have to get over or maybe a puddle you have to jump across, but for the most part it's, you guessed it, one foot in front of the other.
I think sometimes we believe that achieving our goals means these big, extravagant and challenging actions, but in reality, achieving your goals is actually many small steps consistently over time. These steps can feel small and insignificant in the moment, but they compound to get you to where you want to be. What steps are you taking today? And tomorrow? And the next day?
Plan the actions you need to do each day to achieve your goals and actually schedule them in. Make them non-negotiable and see what happens in 12 weeks when you stick to them.
Before you set out on the pursuit of your goal, decide how you’re going to measure your progress. Seeing progress can help us stay motivated to keep going. If you’re working toward a fitness goal like increasing your lifting numbers, record how much weight you can lift in the beginning and keep track as you go. If you’re working on improving energy levels, maybe keep a journal where you can record how you feel on a scale of 1-10 each day. Tracking progress is so important for seeing where you’re at and also a good way to re-evaluate your plan if you’re not seeing the progress you’d like.
I hope these tips help you as you go after your goals this fall! Only 4 more months lefts of the year, let’s get after it!
]]>Mobility is a pretty hot topic these days and rightly so. Having good mobility means you can move your body through various movement patterns with no restrictions. In other words, you can move or be moved freely and without pain.
When someone says that a person has “good mobility”, they mean that they have good range of motion at their joints and they have the control and strength to move their body through that range.
When we lack mobility in the body we can feel ‘stuck’ or unable to perform different movements, like lifting your arms above your head, or getting your hips below your knees in a squat.
Mobility is made up of 3 components; range of motion, motor control, and strength. Today, we’re talking mostly about range of motion and strength at that range.
The importance of Active Mobility
When working on your mobility, remember that mobility without function, also known as passive flexibility or passive mobility, is not the goal.
Yes, we want to have lots of mobility and be able to take our body through a large range of motion, but that passive mobility is not really useful in day to day life or in a training setting (unless you’re a contortionist) if there’s no strength there.
An example of passive mobility vs. active mobility would be being able to perform a squat in yoga, also known as ‘yogi squat’, or ‘malasana', where you sink into your joints and you’re not really using a lot of musculature to hold yourself up. But then not being able to perform a goblet squat at that same range where you have to use your muscles to stand up and then go back into a squat position and so on.
Another example would be a dancer being able to hold their foot and extend their leg out to the side, but not being able to hold their leg in the same position once they let go of the foot.
In my opinion, having a healthy body composition means being mobile and also strong, not just one or the other.
Let’s Not Forget: Flexibility is Part of Mobility and Shouldn’t be Overlooked.
While flexibility has gotten a bad rap in the industry as being part of why injuries occur, flexibility is still required for mobility.
If the definition of mobility is to move actively through a range of motion, well, we need to have that range of motion. Therefore, working on flexibility and passively lengthening the muscles is an important component of mobility.
Some people are hypermobile, meaning they naturally have tissues that allow them to move beyond the normal range of motion, and usually don’t require any focus on flexibility to improve their mobility. In fact, they need to be focusing on strength at range more than anything. However, many people are not hypermobile, and need that extra attention on improving passive range of motion (I am one of those people).
Mobility can be limited by flexibility and your capacity for movement and so training flexibility as part of your mobility practice is worth your while.
Remember, Improving Mobility is a Practice
Improving your mobility is a practice and creating lasting change in the way your body moves takes time. Patience is key. Don’t expect to jump on a foam roller for 5 minutes after a workout for a few days or weeks and make significant mobility gains.
The first step in improving your mobility is figuring out your deficits. Where do you feel ‘stuck’ in your movement? Maybe you’re looking for functional mobility where your everyday movement is free and efficient, or maybe you’ve been working out at the gym and you can’t seem to hit that overhead press or perform a squat with good depth. Ask yourself, what are your goals? Where are your deficits?
Once you know your goals and where you need work, it’s time to find some mobility exercises that target those deficits. I like Rehab-U’s mobility exercises on youtube for some really helpful and straightforward tips to target common problems.
I’m actually currently taking a course by Rehab-U to improve my knowledge of mobility training and I’ve been loving it. There is also some great information for free on their youtube channel and website, check it out here.
I hope this information has helped you in some way and maybe inspired you to take action toward your mobility goals. Think about how many times we mention how stiff we feel or how much we need to work on our mobility.
This is your sign to take action!
XO
Kaitlyn
]]>So much of our life is scheduled with endless appointments, meetings, and to-do lists. Since I can remember, I’ve always eased off the gas as July rolled around.
But as August comes to a close, I always find myself so excited to get back into a routine. I’m a very type A personality, with calendars and lists and I love sitting back, looking ahead to September and all the potential the month brings.
Here are my top 3 tips for getting back into a routine after summer:
1. Set Goals
Take some time and think about your intentions for this next part of the year. What do you want to focus on? What routines would you like to start back up? What new habits or classes do you want to weave into your life? You could even revisit the goals you may have set at the beginning of the year here.
My morning routine has fallen to the wayside this month, and my training, whether at home or in the gym, has been really inconsistent. I’ve also been meaning to get to more in-studio yoga classes, and that just hasn't happened.
But you know what? All of this is okay, and in my opinion taking a break from a regular schedule is a good thing, it allows space to feel refreshed and inspired. In my experience, taking a break only ignites more motivation and excitement for my goals.
So, if you’ve found yourself out of routine and “off track”, it’s okay. Look at it as a rest that you may have really needed, and get excited to refocus.
Set aside some time before the end of the month, even if it’s just an hour and write a list of things you want to incorporate into your life this fall. Don’t overthink it, just write anything that comes to mind. Then, number the items from most important to you to least important. Once you’ve done this, get a bit more specific on each of those important items.
For example, I might write, “go to more in-person yoga classes this fall” as a goal for the fall. This is a little bit vague. I can get more specific on this by writing down exactly how many classes I’d like to fit in each week.
Revisiting and refocusing my goals is one of my favourite things to do, hope you enjoy this as much as I did.
2. Make a Schedule
Now that you have your goals, and you’ve gotten specific on them, it’s time to schedule them in.
In my experience, if I don’t actually put things into my calendar, they don’t happen. On top of that, I often think I have more time than I actually do in a day. Once you account for a work day, errands, dinner prep, bedtime routines, etc, there’s not a lot of time left. If something is important to you (like starting a new training schedule or taking a yoga class), make sure to schedule it in.
Everyday life and never ending responsibilities have a way of getting in the way of big goals, and deciding that your goals are a priority and non-negotiable and assigning them a place in your calendar can be game-changing.
3. Pick 1-2 Things to Focus On To Start
I have to admit, I have moments of getting a little bit overzealous with creating a new schedule for myself. I add too many workouts into the week, I schedule too many class, and I overbook myself. And then of course, as you can predict, it becomes too overwhelming and I don't stick to any of it.
Don't make this mistake.
Choose one or two things to focus on to start. For example, let's say you want to start eating a more nutritious diet. Instead of starting with creating 3 different meals every day, just start with focusing on creating healthier lunches. Keep the other meals the same. Once you have your lunches figured out and having you feeling great, start to think more about your dinners. And so on.
It's really hard to build a lot of new habits at a time. Start with one or two, and go from there.
I hope these tips help!
Let me know in the comments below.
]]>I’m talkin’ the kind of rest that makes you feel clear minded and energized as you start your day. You know, the kind that makes you have the ability to respond well to problems that come up and also the gumption to actually do something about those big goals of yours.
When you think about it, sleep, or lack thereof, affects everything in day-to-day life. I could be having the most beautiful day and if I feel tired it’s difficult to actually enjoy it. The same goes for work. I love what I do, but when I’m exhausted, showing up to teach a yoga class isn’t very fun, and forgetting something on one side is much more likely to happen.. (shout out to anyone who yells at me in class for missing a pose on one side!).
I have to admit, I haven’t been feeling all that rested lately, and a lot of my friends and family haven’t either.
When I get a good sleep, I’m energized, focused, and inspired. I enjoy teaching classes, planning workouts, and writing blog posts like this one. But when I’m tired, everything feels like it’s dragging and inspiration and motivation is low to say the least.
I mean how can you work up the strength to get to the gym if you're feeling exhausted? How are you going to make that healthy meal instead of throwing the boxed on into the microwave if you are glued to the couch? It's possible, yes, but making healthy choices when you're tired is definitely more of a challenge.
This got me thinking, we prioritize our work, our workouts, our meals, even our yoga practice, but do we prioritize our sleep?
Is prioritizing sleep the key to actually hitting those goals and staying on track with those healthy habits?
I think yes.
Ok, so, now that we are on the same page (ie sleep needs to be a priority), HOW do we get better sleep?
Here are my top 3 tips:
Reverse engineer your sleep
One of my favourite time management and calendar blocking experts, Amy Landino, recommends using reverse engineering and sleep buffers to hit your sleep goals.
She suggests the following:
First, figure out what time you need to be up and out of bed the next day.
Then, decide on how much sleep you need to feel rested. For me, it’s at least 7.5 hours, but 8 hours is even better.
Last, once you figure out the amount of time you need to be sleeping each night to feel rested, add a half hour ‘fall asleep buffer’ and a half hour ‘get out of bed and get going for the day’ buffer to that time. For some people a 15 minute ‘get out of bed and get going for the day’ buffer is enough.
This allows you to see exactly when you need to be IN bed for the night and includes time to actually wind down and fall asleep, as well as get up (hit snooze if needed) and get going for the day ahead.
Once you have that time locked in you now have a tangible goal you can make happen and the wishy washy statement of “I really need to get to bed earlier tonight” can finally end. Because let’s be honest, who’s really getting to bed earlier just from saying, “I need to get to bed earlier”. Not me, that’s for sure.
So for me, I know 8 hours of sleep allows me to feel my best, so I need to alot 9 hours toward my sleep.
I have 8 hours to sleep, a half hour to fall asleep, and a half hour to wake up and get out of bed. I know sleep buffers may sound unnecessary, but believe me, they make such a difference in actually getting enough sleep. I think a lot of us are simply not giving ourselves enough time to actually wind down and fall asleep and so we’re waking up feeling tired because even though we got to bed in time to get 8 hours of sleep, we were not actually sleeping for 8 hours.
I have to be up by 8am and so that means I have to get to bed by 11pm to hit my sleep goals. This is absolutely attainable for me.
If you do all your reverse engineering and come up with this amazing bed time but it’s not actually attainable because of work, commitments, a full schedule, or for whatever other reason, adjust and do the best you can. The important part is that you’re setting a clear and attainable sleep goal and you’re working toward making that bedtime happen.
Make your bedroom a relaxing space
Keep your bedroom tidy and free from clutter. Make your bed when you wake up so you have an inviting bed to crawl into at the end of the day. Use comfortable blankets and pillows and take the time to make your bed feel super cozy.
Invest in a diffuser and diffuse relaxing essential oils like lavender and chamomile. If you have a cat, be careful with these, some essential oils are harmful to cats. Light candles and create a cozy vibe.
Tuck away any work related items from the day such as books or notebooks. I have a desk in my bedroom where I’ll sometimes do work tasks. If my computer is on with notebooks open, my brain can get drawn to work tasks instead of winding down. I love feeling creative and excited about upcoming projects, but this train of thought isn’t helpful at 11:30pm when I’m trying to get to sleep. I try to make sure anything work related is put away each day, it’s a cue to my brain that work is done for the day and it’s time for rest.
Avoid blue light from laptops and cell phones, and if you do tend to check your phone or laptop here and there before bed, try using blue light glasses. These glasses block out blue light which can decrease melatonin production.
Embrace wind down rituals
Creating a wind down routine before bed can be extremely helpful in telling your body and brain that it’s time for rest. Some examples of wind down activities are doing a skin care routine, taking a bath, practicing yin yoga, reading, meditation to name a few. Give your body a chance to switch from a go go go, get stuff done mindset to a relaxed and restful state.
I hope these tips help you in some way! Start by adding one thing in and then add on over time. Happy sleeping!
]]>And it's not just me who thinks so. The most comprehensive analysis of diet and cancer ever performed was published by the American Institute for Cancer Research. One of their recommendations to prevent cancer is to eat whole grains and/or legumes (beans, split peas, chickpeas, or lentils) with every meal.
Additionally, plant protein consumption may be linked to lower risk of heart disease and diabetes.
I partly attribute my energy, immune system, and overall health to eating plant based.
I feel my best when I'm nourishing my body with a variety of fruits, vegetable, nuts, seeds, grains, and legumes, and when I eat less stuff from a package and more from a market.
If you're looking for a nourishing, whole foods, plant based burger recipe, look no further, I got you!
For this recipe, you'll need:
- 1 can black beans, drained and rinsed
- 1/2 cup walnuts
- 1 cup short grain brown rice, cooked
- 1/2 cup rolled oats
- 1/4 tsp sea salt
- 1 tsp garlic powder
- 2 tsp yellow mustard
- 1 tsp tamari
- 1/2 tsp liquid smoke
- 1 tsp coconut oil + coconut oil for the patties
- 1 yellow onion, diced
This recipe makes about 8 patties!
Over the past few years strength training, weight lifting in particular, has become very near and dear to my heart.
It helped me to feel confident in my body and my abilities again, it made me feel capable and independent, and it also made me feel pretty bad ass, throwing a heavy barbell over my head.
Strength training can look like a lot of different things.
Anything that puts a stress on your body causing it to adapt to be stronger, is technically strength training. Pilates, weight lifting, crossfit, body weight training, callisthenics, etc are all examples of strength training.
Today I'm talking about weight lifting specifically, where you lift dumbbells, barbells, etc to become stronger.
Keep in mind though, if lifting barbells and dumbbells isn't your jam, you can build strength in many other ways like I mentioned above; pilates, dance, body weight training, etc.
But without further ado, here are my top 3 benefits of strength training:
Why Strength Train?
1. Strength Training Increases, well, strength!
When I started lifting weights I kind of forgot I wouldn’t just get stronger in a gym setting, but I’d be stronger in normal day-to-day life too.
It’s funny, the goal was (and still is) to build up the amount of weight I can lift in the main compound lifts; squat, deadlift, bench press, overhead press, barbell row, and pull up.
I wanted to show up and work hard to increase my numbers and I found it fun to work toward a goal, that was really it.
I realized though, that in time, the benefits of being strong stretched far beyond the bubble of the gym.
For example, I recently had to get the winter tires out of the back of my vehicle (I know.. I’m one of those people that drive around with winter tires in the back of their vehicle for way too long…), and put them in the shed. I was dreading lugging these big SUV tires around, but you know what? I found that pretty easy and I felt pretty strong lifting them.
I carried a bed frame out of a bedroom to help my mom in her renovation project. I thought it would feel bulky and challenging to move, but it actually felt pretty easy.
And when I was walking what seemed like a million stairs while traveling last summer, I was thanking my body for being strong enough to take me to such beautiful places.
Being strong is important for a full and independent life. It’s not necessarily about picking up a barbell to put it back down. That’s fun and I love weight lifting, but I love being capable in my life too.
This is part of the reason I’ve become so passionate about strength training and why I think everyone should incorporate it into their fitness routine, especially women as strength training used to be deemed ‘manly’ and would make women ‘bulky’, but that’s for another day.
Muscle mass gradually decreases with age too, and so strength training is especially important to maintain your strength and independence later in life.
Don’t be afraid of strength training! It has a ton of benefits and if you feel intimidated by a barbell, start small, find a trainer you trust, and just know that you are capable of more than you think you are.
2. Strength Training Increases Bone Density
Strength training increases bone density and decreases your risk for osteoporosis.
As you move weight and use your muscles, the contraction of your muscles causes a pulling on the bone. This pulling on the bone causes the bone to become stronger so it can withstand the force that you’re putting on it.
You know what they say, if you don’t use it, you lose it, and this is very true for bone density. Your body is smart and will only put energy into maintaining the parts of you that are required to do your daily activities. If you’re not stressing the bone, the bone will never have a need to build itself up stronger.
As we age, our bone density naturally decreases and strength training has been shown to slow this process and even reverse it.
In saying this, while there are very real reasons for bone loss into old age such as lowered testosterone for men and lowered estrogen during menopause for women, I often have to ask myself, do we actually lose bone density as we age, or have the majority of us just stopped doing things to maintain bone density, like weightlifting?
Either way, it’s important to do things that keep your body strong and healthy, like lifting weights. We don’t need to sit back and let the aging process just happen to us, we can play a role in our health.
Move your body, lift weights, your body will thank you.
3. Strength training teaches you that you can do hard things
Lifting weights isn’t always easy. In fact, if you’re pushing yourself to create change in the muscle it will likely be challenging.
This isn’t a bad thing.
Overcoming challenges when you want to quit or when it would be easier to throw in the towel will remind you that you can do hard things.
I love the saying ‘choose your hard’. Not exercising is easy, but then developing chronic illness due to lack of activity is hard. Sitting at home and scrolling instagram is easy, but feeling like you aren’t chasing your goals and feeling unfulfilled is hard.
Choose your hard.
Nothing in life is easy in the end. If it’s easy now, it will likely be hard later. I don’t know about you, but I’d rather put in the effort now to live a happy, healthy, and fulfilled life later.
Not to mention, strength training has a ton of other benefits like feeling great and having more energy. It’s a win-win really.
So what are you weighting for? (You’re welcome to those of you that love puns and I’m sorry to those of you who don’t)
But seriously. What are you waiting for? You got this.
What's your experience with strength training? Let me know if the comment section below!
]]>Here are 3 nutrients that are important for energy production in the body:
B Vitamins
You’ve probably heard of vitamin B12 before, or even B6, but did you know there are actually 8 different B vitamins?
These vitamins are important for energy production as they help a variety of enzymes do their jobs, ranging from releasing energy from carbohydrates and fat to transporting nutrients around the body.
Without B vitamins, you wouldn’t be able to access the energy from the food you eat or get it to where it needs to be in the body.
If you find yourself low on energy, try eating foods rich in B vitamins like dark leafy greens, nuts and seeds, legumes, and bananas. If you eat animal products, reach for fish or chicken for your B12 needs.
Reminder for all the plant based beauties out there: Make sure you’re getting enough B12 in your diet either through supplements or fortified foods such as some soy milks and nutritional yeast. B12 is only ‘naturally’ found in animal products and therefore you need to make sure to cover that base with supplementation/finding fortified foods to ensure you’re getting everything you need to be healthy and thriving!
Vitamin D
Ah, the sunshine vitamin.
Vitamin D is important for energy production as it supports the chemical processes of the mitochondria in the body’s cells. This vitamin is also important for bone health, immune function, and mood regulation.
Vitamin D deficiency can leave you feeling fatigued, weak, and can even lead to anxiety and depression, so it’s important to make sure you’re getting adequate amounts of this vitamin!
So, where do we get this important vitamin?
Vitamin D can be synthesized by the skin when exposed to UVB radiation and therefore the sun is a source of vitamin D, and this is where vitamin D gets its nickname, ‘the sunshine vitamin’.
Dietary sources of vitamin D are fish, egg yolks, and fortified foods such as some cereals. If you eat a plant based diet you can find vitamin D in mushrooms and fortified foods such as cereals and soy milks.
Taking a daily vitamin D supplement is also a great way to ensure you’re getting enough of this important vitamin, especially during the winter months when the amount of time we spend in the sun is often limited.
Protein
You’ve likely heard that protein is important for building and maintaining muscle, but did you know that protein also plays a role in energy production in the body.
The protein you eat not only goes off to build up those biceps, but it also helps make up important enzymes and hormones in your body.
Some enzymes help reactions take place within your body’s cells that are essential for metabolism and energy production, other enzymes, called digestive enzymes, help break down the food we eat so that it can be absorbed into the bloodstream.
There can be a ton of reasons we feel lethargic and unmotivated, but I always like to make sure I’m looking after the basics first; am I getting enough nutrients in my meal? Am I sleeping enough? Am I moving my body?
Once I look after these key components of health, I usually feel so much better.
It seems so simple sometimes; eat fruits and vegetables, get adequate protein, get outside, and move your body - but why do these important habits slip away from us?
Life is busy and often demanding, we have respinsiblities and not enough time in the day to 'do all the things'.
I recommend to start small. If you’re goal is to eat more nourishing meals that boost your energy, start by adding ONE new ingredient or item to your plate.
It’s as simple as adding a salad to your meal to get those dark leafy greens in, or grabbing a handful of pumpkin seeds for extra protein.
Make sure to reach out to your local health care providers to see where you may be lacking in your nutrient intake and make the necessary changes to ensure you’re getting everything you need to feel your best.
You’d be surprised how much looking after these basic needs makes a huge difference in how you feel day to day.
Let me know what you eat to have more energy in the comment section below, I love hearing from you!
To understand the importance of making small deficits in your food intake each day we must first understand metabolism.
What is metabolism?
Metabolism is all the chemical reactions that happen in your body to keep you alive and moving.
The total amount of energy that your body requires in a day to live and move is called total daily energy expenditure, and has four components:
Basal metabolic rate - basic life sustaining functions such as breathing and blood circulation
Physical activity - intentional exercise
Non exercise activity thermogenesis (also known as NEAT) - energy needed for all other movements outside of exercise, such as brushing your teeth, writing an email, cleaning the house, etc.
Thermic effect of foods (TEF) - the energy needed to digest, absorb, and metabolize food
Put simply, your body uses energy also known as ATP (adenosine triphosphate), the scientific word for energy, to do all the things that keep you alive and moving.
We need energy (ATP) to breathe, to circulate blood, to digest food, to walk down the street, to do a workout, to talk to your friend, and the list goes on. I need energy to write this blog post right now.
I like to think of energy (ATP) as money, and my body spends this money on the tasks that are required to live and move.
But how does your body get this money?
We get it from the food that we eat. We consume food and our body converts that food into usable currency (ATP).
I know this isn't riveting information, and most of us know this; we eat food, and that food turns into the money, or energy (ATP), we spend on living.
Our bodies are smart and are hard wired to keep us alive and healthy and so energy that’s consumed but isn’t used in a day is not going to go to waste, but will be stored for later. This is called adipose tissue, or fat.
You've likely heard, “calories in vs. calories out is the basis for weight loss”, and although there are many factors that affect weight loss, this is true.
At the end of the day, consuming less calories than your total daily energy expenditure will create a caloric deficit and you will lose fat as a result.
If we underfuel our bodies too much though, our total daily energy expenditure changes. Like I said, our bodies are smart and if there is less food available, your body will decrease the energy needed to sustain itself. Your body will go into more of a survival mode and slow down functions that aren’t absolutely necessary like digestion and menstruation. This is why you can find yourself in a weight loss plateau even though you’re eating less.
You’re taking in less energy, but your body is using less energy and so the caloric deficit you thought you were in no longer exists.
The main thing I want you to take away from this point is that the best method for sustainable fat loss is through small deficits, NOT from massively restricting your caloric intake (eating way less than you normally would).
Not to mention, that just sounds terrible and I wouldn’t ask anyone to feel hungry and unhappy on a weight loss journey.
So, what's a small deficit?
Decreasing your calories by 150-200 calories a day is a good place to start, and you don’t need to track what you eat to do this.
I recommend substituting little things out throughout the day to decrease your caloric intake by 200 calories. For example, if you normally put a tablespoon of peanut butter in your smoothie, try peanut butter powder instead, or skip the avocado in your salad or on your sandwich.
You can also increase your energy expenditure in your training to hit that caloric deficit in a day. For example, you could bike after your workout for 20-30 minutes or go for an after dinner walk.
Basically, there’s no need to perfectly track what you eat or count calories. You just need to find ways to create small deficits in your daily caloric intake. The key word here is SMALL.
I hope these tips help you toward your goals! Please don’t hesitate to comment on this post and let me know what's been working for you in your weight loss journey, I love hearing from you!
]]>Before you know it though, the week is almost over and you haven't made a single step in the direction of that goal. You find yourself defeated (again) and wonder how the heck you're ACTUALLY going to do this? How are you going to make this happen? How are you going to FINALLY find consistency with getting active?
I have been there more than once, and still have moments where I struggle with this, and it is a terrible feeling to constantly come up short week after week, not actually sticking to your goals, not actually following through.
Here's what's helped me to not only get back on track, but to truly find consistency in my fitness routine. I hope you find some tips that you can incorporate into your life TODAY and start seeing some progress toward your fitness goals.
What lights you up? Where do you feel energized? What do you LOVE to do? For me, I love taking dance classes. A dance class has a TON of fitness and health benefits; cardio, coordination, strength building, balance, the list goes on.
The thing is though, even though I know a dance class has so many benefits, I probably wouldn’t actually make the time for dance classes if I didn’t LOVE them.
We can understand the benefits of exercise and know down to our core how good it is for us, but we struggle to follow through with something unless we truly enjoy it and have fun with it.
If you want to stick with your fitness routine and reach your goals, choose activities you actually enjoy doing!
I always find that when I book into a class ahead of time rather than deciding to do a workout at some point in the day or week, I’m more likely to follow through.
Rather than feeling a lack of accountability and motivation, I know there’s a teacher who’s now seen I’ve committed to attending their class, I’ve paid money to go, AND it’s scheduled in! This is a recipe for sticking to your goals and staying on track.
Choose a class you love, an instructor that uplifts you, and enjoy the process of booking in, prepping to go (if it’s in-studio) or setting up your space (if it’s online).
I love getting to know the community around the classes I attend as well, and working out with others. Not to mention, having an instructor encouraging you through the whole workout is a game changer!
Do you struggle to actually follow through with the plans you make? You know, those workouts you scheduled, classes you booked, walk-around-the-block dates you were so excited about the week before when you planned them and scheduled them into your calendar?
Maybe you felt motivated when you made those plans, but now the moment is here, the alarm has gone off, the class starts in a few minutes, the text just came through from your friend, and well, you have the motivation of a flea. Now to mention, you’re exhausted and have about a million other things to do that seem more important than a squat or a quad stretch.
Deep down though, you know this; that workout IS important, that class WILL boost your energy and mood, and that workout date with your friend could very well make your whole week. But how do you go from that tired, overwhelmed, “wow, I don’t feel like it” state to ACTUALLY getting the workout in?
I recommend to change your state! Put on an upbeat song, get up, and dance. I’m not joking. Even if you really don’t feel like it, in fact, do this ESPECIALLY if you don’t feel like it.
I’m going to warn you, dancing to an upbeat track when you don’t feel like it definitely feels like it won’t work at first, but after a few minutes, you’re likely to feel more up for that workout or that class.
Take yourself out of the scroll hole, the video, the Netflix show, and CHANGE YOUR STATE and see what happens.
This is a Japanese technique used to decrease procrastination and feelings of overwhelm, while increasing productivity, self development, and success.
Have you ever had such a long to do list that you end up doing nothing at all? Have you ever booked yourself into a class to later feel zero motivation to get ready to go? Sometimes when a task feels too big or your to do list feels too overwhelming, we feel paralyzed and find it hard to even get started.
The concept behind the 1 minute principle is that anyone can do anything for one minute, and by approaching a task with the idea that you only need to put energy and focus into that thing for 1 minute makes it seem more attainable and manageable.
For example, telling yourself you will do the dishes for 1 minute or starting to clean your room while telling yourself you will do so for just 1 minute helps us to get the ball rolling on the tasks we lack motivation to start.
The really useful part of all this is this is, more often than not, once we get started on a task, we will then muster the motivation and energy to keep going and actually complete the task or at least spend more time on it than we originally thought we would. Motivation and "feeling like it" usually comes after you start, and not before.
We all have barriers that stand in our way while we venture through life working toward our goals. It's inevitable that things will come up, the journey will get hard, and some problem solving is going to have to happen. This tip isn't about avoiding the struggle, but instead to recognize it and plan ahead for it so that you can overcome it.
Take some time and journal about the barriers that come up for you when you start working toward a new goal, such as embarking on a new fitness journey. Then take some time problem solving some solutions to overcome that barrier.
For example, if you've been wanting to start a running journey but when the time comes to go for your run, you feel tired, your phone isn't charged, you lack motivation because you're anticipating feeling bored, or maybe you can never find the headband you like and so you make an excuse you won't be warm enough and don't get out the door.
We can make so many excuses not to do something. The trick is to create a path for ourselves with the least amount of resistance. Take time to plan ahead and overcome those barriers before they even happen.
Perhaps you could find that headband ahead of time and set it by the door next to your running shoes, maybe get your phone charging the night before, create a playlist or find a podcast ahead of time that you're excited to listen to.
As you can see, many of our barriers have simple solutions, and if we take a bit of time to first reorganize what's standing in our way, and then prepare for it, we can overcome it and get to where we want to be.
Make the workout, class, walk, whatever it is as enjoyable as possible.
For example, if you’re doing yoga, grab something cozy to wear, throw on your essential oil diffuser. If it’s yin yoga, light some candles and create a really cozy space in just a few minutes. If you’re going for a walk, put on your favourite podcast or song, call a friend, take a route that takes you past a coffee shop and grab a coffee.
Don’t make moving and getting active a slog. Join a class you like, connect with a friend, drink your favourite tea while you flow! Whatever you do, make it as fun and enjoyable as you can.
I hope you found these tips helpful and integrate at least one actionable step into your life! Let me know how it goes in comment section below.
Sending you all the good vibes and motivation to get those workouts in this week and find consistency in your fitness routine! You got this.
]]>We live in a society that is disconnected from the natural world. Think about your typical weekday. Many people wake up in a heated house, take their car to work, and sit at a desk for most of the day. They eat meals from a package, unaware of the source of that food. At the end of the day, they relax by sitting in front of a screen of some kind.
Now, I’m not saying that any of these things are bad or wrong. I love spending time on Instagram connecting with like-minded people. I’m grateful to have a heated home to live in and a car to take me where I need to go. I’m happy with the progress our society has made and I’m not about to go live off the grid in the forest (although tempting sometimes). I’m not telling you to throw away your screens and gaze at trees all day either.
What I am saying though, is that many of us spend too much time inside and very little time in nature. Many of us have forgotten our connection with the earth and the life we share this planet with. This has had detrimental effects on our mental, physical, and emotional health and in some cases, has dulled our senses and squandered our zest for life. I believe that in the pursuit of success, security, and convenience, we have come to neglect a very important part of who we are. I’m talking about the part of you that feels at peace in the forest and in awe next to the ocean. How often do you nurture this wild side?
We need to pull ourselves from our indoor environments and virtual worlds and spend more time connecting with the natural world. When we are too engrossed in the monotony of day to day responsibilities, we miss the magic of existence.
Think about how you feel after a walk in the forest, or eating a meal with ingredients from your garden. How do you feel while sitting around a fire with friends, or seeing a wild animal on a hike. I believe that in these moments we feel alive and connected. Embracing the concepts of rewilding has a positive impact on our health and society as a whole.
The concept of rewilding doesn't mean choosing between our modern way of living and surviving in the forest. It’s about integrating the two. Instead of scrolling social media, go out for a walk. Instead of taking your car to work, perhaps it’s possible to bike. There are so many things we can do to integrate rewilding into our lives; you could start a garden this spring, wake up with the sun, go for weekend adventures, spend time in a local park, get produce from your local market, have bonfires, walk barefoot in the grass, and the list goes on.
While you bring more of the natural world into your life, be present with each experience. In doing so, your life is sure to be full and nourishing. Reclaim this part of who you are and Rewild.
]]>Jungian Psychology explains that there are 12 Feminine Archetypes, in this blog post I'd like to focus on the 7 that resonated most with me; the Innocent, the Caregiver, the Explorer, the Sage, the Outlaw, and the Ruler. These may have different names depending on which resource you're looking at. Each archetype represents a different type of person with certain characteristics and energy. I like to think of the archetypes as personifications of energy within.
We can usually see parts of all of the archetypes within ourselves, but are often drawn to and associate with one or two of the archetypes more strongly than the rest. We can use these archetypes to reflect on the qualities that we already possess, and the energy we want to cultivate more of.
]]>Jungian Psychology explains that there are 12 Feminine Archetypes, in this blog post I'd like to focus on the 7 that resonated most with me; the Innocent, the Caregiver, the Beloved, the Explorer, the Scholar, the Outlaw, and the Ruler. These may have different names depending on which resource you're looking at. Each archetype represents a different type of person with certain characteristics and energy. I like to think of the archetypes as personifications of energy within.
We can usually see parts of all of the archetypes within ourselves, but are often drawn to and associate with one or two of the archetypes more strongly than the rest. We can use these archetypes to reflect on the qualities that we already possess, and the energy we want to cultivate more of.
Since diving into this research, I've found myself using the archetypes as a tool to call in certain types of energy. For example, I see many of the attributes of the Explorer Archetype within myself, as I'm very goal oriented and independent. I love this about myself, but I'd also like to strengthen other qualities. I'd like to spend more time creating a warm home environment and to make more time for family and friends. I can use the Caregiver Archetype to express the energy I'd like to call in, as she is nurturing, family oriented, and calm. As you can see, it can be helpful to use an archetypes to personify the energy you'd like to foster in your life.
Jungian analyst Jean Shinoda Bolen uses greek goddesses in addition to the 12 feminine archetypes to describe the different types of women we might find within ourselves. In her book, Goddesses in Every Woman, Bolen makes important insights into female psychology and helps women embrace their power and live with more authenticity and purpose. She explains that the feminine archetypes and the goddesses associated with these archetypes can be used to elevate self-awareness, cultivate inner wisdom, and develop our strengths as we navigate who we are and how we interact with the world around us.
Below you'll learn about 7 of the 12 Jungian archetypes, the goddess that represents that archetype, and ways in which to embody these energies.
Each archetype also has a shadow side, this just means that the characteristics found within the archetype may hold negative qualities and consequences, and it's important to be aware of these.
The Innocent is youthful and enthusiastic. She is excited about life, energized, and ready to take on the world, not yet jaded by life’s hardships and shortcomings. She’s comfortable in her skin and is completely authentic in who she is and how she presents herself to the world.
There is a sense of naivety and innocence about her as she lacks life experience and has yet to learn many lessons. She can represent what we are like when we are young or starting something new.
She does not yet have the wisdom of age and experience, but is positive, hopeful, and optimistic.
Shadow Side:
Goddess: Persephone, Goddess of Spring from Greek mythology, as she expresses a woman’s naivety, innocence, and need to please and be liked by others.
How to Embody this Archetype:
The Caregiver is nurturing, abundant, and generous. She is caring and compassionate, and is able to look after others. She is bursting with fertility, and she has a drive to provide for her loved ones.
Embodying the caregiver archetype may mean to embrace motherhood and have and nurture children, but it can also mean to create and sustain what you’ve created, allowing it to blossom. Examples of this are nurturing a new business venture or putting time into a creative project.
She is attune with nature and the natural cycles of the planet.
Shadow Side:
Goddess: Demeter, Goddess of the harvest in Greek mythology, as she represents the archetype of Mother. In greek mythology, Demeter's grandmother was Gaia, the personification of Earth, itself.
How to Embody this Archetype:
Shadow Side:
Goddess: Kali, the Hindu Goddess, as she is the quintessential embodiment of shakti, female power.
How to Embody this Archetype:
The Beloved, also known as the Lover in Jungian Psychology, is creative, playful, and confident. She is connected to her sensuality and her emotions. She has a deep desire to connect with others and have deep intimacy. She has a passion for life, she is magnetic, and she loves being the centre of attention.
Connected to wealth and abundance, she attracts these things into her life.
Her love can be healing, but she can also use her feminine power to get what she wants.
Shadow Side:
Goddess: Aphrodite, Goddess of love in Greek mythology, she represents love and beauty.
How to Embody this Archetype:
The Scholar, also known as the Sage in Jungian Psychology, is a wealth of wisdom and knowledge. She is peaceful and sincere. She is introspective and tuned into her intuition. She is secure in who she is and doesn’t compare herself with others. She is a teacher and shares her wisdom freely with others. She speaks truth, she knows her power, and is fully awake.
The Scholar has completely embodied her shadow side, she has met her shadow many times. She has learned from her mistakes and has turned her wounds into wisdom.
Shadow Side:
Goddess: Athena, Goddess of wisdom and knowledge in Greek mythology.
How to Embody this Archetype:
The Explorer is a vibrant soul, who lives life on her own terms. She works hard toward her goals and achieves them. She is courageous, competitive, and self assured. She relies on herself and doesn’t need a partner to complete her. She’s a natural activist and stands up for what she believes in. She is a protector of others and is at home in nature.
Shadow Side:
Goddess: Artemis, Goddess of hunting and the moon in Greek mythology.
How to Embody this Archetype:
The Ruler embraces her power, she’s confident and a natural leader. She knows her worth, and doesn’t tolerate negative, unhelpful attitudes around her. She is loyal, protective, and responsible, and she can make good decisions for others.
She knows the importance of investing in herself and looks to surround herself with the best mentors and experts around. She is always growing and leveling up. She’s on a divine path and is here to make great change.
Shadow Side:
Goddess: Hera, wife of Zeus and Queen of the Gods, and is known for being the Goddess of marriage and birth in Greek mythology.
How to Embody this Archetype:
As I mentioned, I resonate with the explorer energy, and I'd like to cultivate more of the caregiver and sage energies. I'm so excited to dive deeper into this, perhaps there needs to be another blog post on this topic!
Which archetype do you resonate with most? Why do you think that is? I would love to hear from you, leave a comment down below!
"When you live in your own truth and know who you really are from the inside-out then it is easy to find connection, purpose, and true happiness in this world"
- Jean Shinoda Bolen
]]>This past week has not been easy for me. I hurt my back on Friday morning and was down and out all week long. I hadn't had back pain for years, and there I was on the ground not able to get back up because of a spasm, or a pulled muscle, or something! After a few minutes I gathered my composure and crawled to a nearby railing to help myself stand back up. I wasn't able to do much at all for the first five or six days and then things started to improve over the past few days.
I had to cancel classes, reschedule a workshop, and put on hold some upcoming projects because of this injury, which I think was mostly caused by an increase in time spent sitting! I had also felt a slight 'tweak' a few weeks prior but I didn't do anything about it, that is until it got so bad everything just went out on me! We'll talk about the importance of looking after your body and avoiding injury and burnout in another blog post..
Today, I want to talk about what I did this past week to help me cope with feeling down because of this injury and the sadness I felt for having to put my work on hold. I usually practice these habits on a daily basis anyway, but these habits became even more important over the past week, except for the last one which I couldn't really do until yesterday.
I encourage you to choose even just one habit to try over the next week and see how you feel.
Practice Morning Pages
Morning Pages are three pages of long hand writing done first thing in the morning. You can write about anything that crosses your mind, especially things that may be bothering you. The pages are only ever viewed by you and you don’t need to worry about perfect spelling or grammar.
This writing exercise was developed by Julia Cameron in her book, The Artist's Way. She explains that practicing morning pages can allow you to approach your day with more clarity and less anxiety. They can be a place to rant or express your emotions. They can also increase creativity and generate ideas.
I have been practicing morning pages for years and this daily practice has truly become a habit and part of my morning routine. I often find that writing down my thoughts first thing in the morning allows me to clear my mind and set positive intentions for the day ahead. I’ll often have a burst of inspiration during morning pages and I’ll generate new ideas and new ways to approach certain situations. I love starting my day on this foot with a coffee and a quiet house, just as the sun starts to rise.
Grab a notebook and pen, and just start writing. You can also write, “I don’t know what to write” if you feel stuck. Try it for a week and see how you feel, it has helped me in so many ways over the years and I highly recommend giving it a go!
Go for a Daily Walk
Going for a walk outdoors, especially in green space, has been shown to reduce stress and anxiety and improve overall mood. A recent study shows that walking in nature provides increased mental restoration and relaxation than walking indoors. Additionally, walking as a form of exercise, both indoors and outdoors, has been shown to reduce stress hormones such as cortisol and adrenaline and increase endorphins, chemicals in the brain that act as natural mood boosters.
I know I always feel better even after just a 15 minute walk around the block, and now this concept is also backed by science. I know it can be difficult to motivate yourself to get out the door when you’re not feeling your best, but I think seeing that science reinforces this concept helps to motivate me to take action even when I don’t feel like it.
Next time you’re feeling stressed, anxious, or having a bad day in general, get out the door for a short walk and know that this helps on a cellular level!
References:
Cognitive benefits of walking in natural versus built environments
Does spending time outdoors reduce stress?
Gratitude and depressive symptoms: the role of positive reframing and positive emotion
]]>
I have always been drawn to spending time in nature. Growing up, I loved going to my grandparents cottage. Some of my happiest and most carefree memories are from time spent at the cottage, where I was outside pretty much all day, everyday.
I remember waking up, having breakfast and heading down to the beach as fast as I could. I’d only come back to the cottage for lunch and supper and other than that I was busy swimming and building sandcastles. Not much has changed, I still adore spending time in nature, especially the beach, and it’s easy to see the many benefits that come along with getting outside!
There’s something about spending time outdoors that feels uplifting and healing. Many research studies have shown that spending time in outdoor environments reduces stress, improves cognitive function, and boosts energy and mood.
It can be difficult to make time to get outdoors though; life is busy, there’s a never ending to do list, and parks and trails might be far away. However, I believe that nature is all around us, and we can incorporate spending more time in nature into our daily lives.
Here are 3 ways to spend more time in nature:
Get Outside for a Walk!
This is one of the most simple and beneficial pieces of advice I can give. You don’t need fancy equipment or a trip to a nearby trail to get the benefits of walking outdoors. All you need is yourself and a pair of decent shoes. It doesn’t have to be a long walk either, and you don’t need to make it complicated by leaving your neighbourhood or commuting to a park (although you certainly can!) - just get out the door!
Nature is all around us, it’s the flower popping out of the crack in the pavement, it’s your neighbour’s garden, the blue sky, and the birds that fly overhead. You can walk around your block or down the street in your city and still experience the beauty of the natural world around you, you may just have to look a bit closer in some places to find it.
Research has shown that walking, both indoors and outdoors, decreases risk of obesity, diabetes, and cardiovascular disease, and increases energy and mood. A recent study found though, that walking in outdoor environments can provide additional cognitive benefits. This study found that walking outside provides greater mental restoration and relaxation than walking inside. The researchers also found that when the participants walked outdoors, they experienced a significantly higher meditative and relaxed state during and after the walk.
If you struggle to find the time or motivation to get out the door, see if you can add the walk onto an activity you’re already doing, like listening to a podcast or audiobook. When you reach for the play button on your favourite podcast, grab your shoes and get out the door as you listen.
Move Your Daily Activities Outside
Whether it’s eating a meal or reading a good book, a lot of what we do inside can be taken outside. Take a moment and think about a typical day in your life, how much time do you spend outdoors? Where do you eat? Where do you exercise? Learn? Socialize? So much of our lives takes place indoors.
When I reflect on my own life, there are many days where I eat breakfast inside, then turn my attention to a screen of some kind, after that I grab my yoga mat to get into the car to drive to a yoga studio to do yoga inside, then I go home to spend more time inside and maybe later that night I might go to a restaurant with friends to eat inside. I think you get my point, when we take a moment to reflect on where we spend our time, we will often realize, we spend a lot of time indoors!
Spending time in indoor environments is not necessarily a bad thing, however, spending more time outside is hugely beneficial to our health. Along with taking the things you do on a regular basis outside, you may also consider incorporating other hobbies and activities into your life that are primarily based outdoors, such as gardening, nature viewing and outdoor exercise. Another recent study found that spending more time in outdoor environments, particularly those with green space, reduced the experience of stress and improved overall health.
Find a Sacred Nature Space
Find a space in nature where you can visit to read, relax, meditate, practice yoga, or whatever you choose. In the book, Rewilding by Micah Mortali, he recommends finding a sacred nature space near to where you live. This could be in your backyard or maybe in a nearby park. He suggests to allow yourself to intuitively find the space and choose somewhere that you’re naturally drawn to and that has good energy. He recommends taking time in this space to sit and be present, observing the nature around you.
]]>A few weeks ago I asked my students, “what is the main reason you practice yoga?” Many of them responded, “to reduce stress”. This actually surprised me at the time, as I had thought that many of these upbeat, energetic yogis practiced with me for the movement component, or even for the fun, social element within many of my classes, not for the relaxation aspect of class.
This got me thinking, feeling stressed is a huge part of daily life in our society. Many of us feel overwhelmed, anxious, and stressed on a regular basis, and we aren’t really talking about it. I think there’s a lot of pressure to seem like you have it all figured out, that your life is on an upward trajectory with no flaws or failures. When in reality, life is quite messy and imperfect, isn’t it?
Stress is part of life, but I believe it doesn’t need to consume your life. Some stress can actually be quite helpful, it can give you a boost to get something done, or come up when you are facing a healthy challenge such as overcoming a fear or going after a goal. Chronic stress on the other hand, is detrimental to our health and can rob us of a joyful life.
So what’s causing all this stress and overwhelm? Well, I think there are a lot of reasons for the increase in stress and anxiety in our society today, ranging from too much time indoors to not enough time spent doing things we love. Sometimes stress can come up from perceived problems rather than real circumstances and can be addressed more often with positive mindset work.
I think the reasons for stress are going to be different for each of us, and if you’re feeling chronic stress in your life, I can’t tell you exactly what it is that’s causing it. What I can do though, is tell you about my experience with a particularly stressful time in my life and what I did to bring more peace and clarity into my situation.
I had graduated with a Bachelor of Education and had been teaching in the public school system for almost three years. In the beginning, I was living my dream, I had always wanted to be a teacher and it was so exciting to be working in a real classroom with real students. As time went on though, I started to see the cracks in the system, the shortcomings of an outdated institution, and my complete and utter fatigue from trying to solve the problems of today’s society that extended far beyond the classroom walls.
I also had other interests, my first degree was in Kinesiology, I had a passion for dance and movement, and I was interested in health and wellness promotion and public speaking. By the spring of my third year of teaching, I was certain I wanted to follow a new career path, one in the health and wellness industry, but I didn’t know how to get there or what that would look like at the time. I was at a crossroads and I knew I had a difficult decision ahead of me.
I was tired, overwhelmed, stressed, and completely unfulfilled, I felt like I was ignoring who I really was and what I had to offer, just to stick to the status quo and live up to certain expectations. I was worried what people would think of me if I left teaching to pursue a path I couldn’t even yet explain, and I was scared of letting people down.
As I reflect on this time in my life, I realize that the stress I was experiencing was caused by a few different components; I had felt like my actions weren’t aligning with my inner voice or intuition, I was unfulfilled in my career path, I felt I wasn’t capable of setting healthy boundaries, and my life lacked joy.
So, what did I do?
First, I stopped complaining. At this time in my life, I learned that if you find yourself in a position that isn’t serving you, you have to ask yourself if you can change it. If you can change it then that’s what you need to start working toward. If you can’t change it, you need to learn to be okay with it, there’s really no sense in complaining, it doesn’t get you anywhere, it just drains your energy.
I started to work toward a change, I created a plan, and I began to carry it out. This helped on the days that felt more difficult as I couldn’t leave my situation right away. I held onto the vision of where I was going and I had more energy to overcome the daily stressors.
I Found Joy
Second, I found joy in my life where I could. I went for short walks on a nearby trail, I grabbed dinner with friends, I took trips to the beach when the weather got nicer, I focused my energy outside of the situation that brought me stress as much as I could. This helped me to see that my life was broader than the career I was in and the stress I was feeling, I didn’t have to define myself as just one label and I could embrace all the aspects of who I was.
Before I made this shift, I was consumed by my job, I spent hours after school working on lesson plans, organizing assessments, making calls to parents, and the list goes on (I’m sure all the teachers out there can relate to this). I didn’t know how to transition from a work day to the rest of my life and taking time to learn how to do this was so helpful.
I Stayed Inspired
Third, I stayed inspired to keep going. I listened to podcasts, I read books, I leaned on the people I viewed as mentors and I soaked up the experience and knowledge of people who were where I wanted to be.
I hope that hearing a little bit about my journey will help you in your own life path. Chronic stress is something many people experience, but there are things we can do to dissolve it. Let’s talk about it, share about it, and support each other in it.
]]>He explained in an interview that the shuttle was turning in such a way to give him a 360° view of the heavens, and as he took this in he felt a deep understanding that everything is connected and felt complete bliss. He said, “After I came back and tried to understand what this experience was all about, I turned to the local university and asked them to help me with what I saw. They said in the ancient literature there is a description called savikalpa samadhi and they said that means that you see things with your eyes, but you experience them emotionally and viscerally with ecstasy and a sense of total unity and oneness. And I said, well that’s exactly what the experience was”.
This deep awareness and understanding is not a new concept, but has been taught and practiced for centuries by many ancient cultures, usually through meditation. While the experience of going to space and viewing Earth from afar is undeniably profound, we don’t need to go to space to have these revelations.
Here are three ways you can experience The Overview Effect here on Earth:
1. Meditate
Meditation is the practice of training the mind to focus on the present moment. This is often done through centring the awareness on the breath, or other focus points such as an object, activity, or mantra. Thoughts and emotions will undoubtedly come up as you centre your awareness in the present, your mind will likely get distracted by the past or jump to thoughts about the future. It’s not about turning these thoughts and emotions off, but becoming aware of them and observing them.
The practice of meditation strengthens your ability to observe rather than react. Regular meditation can help you to broaden your perspective on life, you can look at the bigger picture and have a greater understanding of yourself and your circumstances.
Savikalpa samadhi is regarded as the peak state of all spiritual practice where the meditator experiences oneness with the universe. This is the experience Apollo astronaut, Edgar Mitchell had while viewing the cosmos upon his return to Earth. In savikalpa samadhi, the mind is only conscious of the spirit within and it’s oneness with the whole.
2. Spend Time in Nature
We have become so disconnected from the natural world around us. We work inside, we eat inside, we relax inside, and this has dulled our awareness of our interconnectedness with the species we share this planet with. Many of us spend more time scrolling social media and looking at the lives of others through a screen than we do experiencing our own surroundings.
Take a walk, spend time looking up at the sky, venture to a nearby park or beach for the afternoon, or anything that gets you outside in the natural world. Take time to be present when you find your little piece of nature, notice the life around you, and see the world that you are interconnected with, rather than separate from.
3. Practice Gratitude
When astronauts gaze back at the earth from space, many report a deep sense of gratitude for their home planet. They express how beautiful Earth is, how alive it is, and how it has everything we need to exist in the harshness of space.
Nicole Stott, shuttle and ISS astronaut, said “When you finally look at the earth for the first time, you’re overwhelmed by how much more beautiful it really is… It’s this dynamic, alive place that you see glowing all the time”.
Earth provides us with everything we need to be alive. It has flowing rivers, lush forests, fresh air and abundant wildlife. Look around at the planet that sustains your existence, notice that you have everything you need and how amazing it is that you are here.
]]>
Mindset is the most important factor in determining the success of your goals. Your mindset dictates your daily choices and behaviour, and we know consistent daily action is what gets you to where you want to be. You need to have a positive mindset to achieve your big dreams.
Be mindful of the content you consume. This includes instagram, facebook, tv, radio, conversations with others, and the list goes on. We are constantly bombarded with information throughout the day, it’s important to learn how to maneuver through all the noise.
Choose to consume content that will promote a positive mindset. Listen to podcasts that inspire you, follow people on instagram who motivate you, rather than make you feel ‘less than’. Go out to dinner with a friend who supports your big dreams in life, go to networking events with likeminded people, read books that discuss positive mindset.
Infusing your day to day life with positive content will shape your thoughts to be, you guessed it, more positive. Remember, you are in control of who and what gets your attention.
Get enough sleep. Getting enough sleep each night is essential for having a more positive mindset. Just think about it for a moment, how do you feel throughout the day after only a few hours of sleep the night before? The words grumpy, irritated, foggy, and unmotivated come to mind for me.
Studies show that sleep makes you more energized, clear minded, and motivated. You have better decision making capabilities and are more likely to take on challenging tasks. It also improves your physical health and emotional well-being. A lack of sleep has been linked to poor mental health and chronic stress. It’s no surprise that when you get enough sleep, you naturally have a more positive mindset.
The current sleep recommendation, according to the Public Health Agency of Canada, is 7-9 hours of sleep each night for adults ages 18-64, so make sure you grab those Z’s!
Meditate. Part of a meditation practice includes observing the mind. When we take the time to sit in stillness and observe our thoughts, we can gain insight into the quality of thoughts we are having.
On most days we are usually too busy running from one task to the next to notice the stories we play in our heads. What are the conversations you have with yourself each day? Are they positive? Are they kind? Many of us run a negative internal dialogue with ourselves without even realizing. We say things like, "I'm not good enough to accomplish that", "that's not possible", and "I can't try that because I might fail".
We can only begin to improve our mindset when we are willing to take the time to notice our current thought patterns. Meditation helps us to become more aware of these patterns and helps us to develop the ability to catch and put an end to a negative thought pattern. Just 5 minutes of meditation each day can improve your mindset. Before you know it your internal dialogue will be more like, "I can't wait to try that", "With hard work I know I can...", and "I'm so excited to..." I'm sure you can fill in the blank!
I hope these tips help you as much as they've helped me! I'll end with a quote I love from Henry Ford,
"Whether you think you can, or you think you can't - you're right"
Photos by Sanjin Kastelan
Sources: ‘Why We Sleep: Unlocking the Power of Sleep and Dreams’ by Matthew Walker, PhD, and Public Health Agency of Canada’s sleep recommendations https://www.canada.ca/en/public-health/services/publications/healthy-living/canadian-adults-getting-enough-sleep-infographic.html
1. Write Your Goals Down!
I know this sounds a bit cliché and you’ve likely heard it a million times, but it works! People who write down their goals are 1.2 to 1.4 times more likely to achieve them. When you keep your dreams and ideas inside your head rather than putting them down on paper, they remain sort of vague and distant. What goals do you have that are currently only thoughts inside your head? Do they have an end date? Do you have a plan to achieve them? What’s something you can do today toward them? It’s tough to answer these questions when the goal isn’t on paper. Writing down your goals helps you to define what you actually want. Not to mention, you're more likely to forget about the goals that reside inside your head once life gets busy. If you haven’t yet written down your goals for this year, find a moment and do it today!
2. Make Sure You Know Where You’re Going
I like to use the analogy of a ship setting out to sea when I think about goal setting and the importance of knowing where you’re going. A goal without a plan is like a ship setting out to sea with no destination. In other words, going nowhere. And when that ship with no destination comes up against a storm, it’s much more likely that it’s going to turn around and come right back to shore rather than pushing forward. You need to know what you’re aiming for or you will never reach it. You need a reason to push through the bad weather or you will give up. And while floating is okay sometimes, it doesn’t always get you to where you really want to be.
3. Make a Plan
Once you’ve taken some time to put your goals on paper and you've defined where you're going, the next thing you need to do to smash your goals this year is to make a plan. I LOVE making plans. A chai rooibos tea and a session of list making and calendar blocking is my kind of night! If this doesn't sound like you (which is very normal and totally ok!), I still urge you to take a bit of time, make a tea, sit down with a notebook, and make a plan to achieve at least one goal in 2019.
Start with your defined goal and make sure it's specific. For example, if you want to improve your cardio this year, you need to be more specific than, "I want to improve my cardio this year". A goal like this could be made more specific by instead saying, "I want to run 5km in 24 minutes by August 2019".
You then need to break your goal down into smaller goals you need to achieve by the end of each month. Then you need to break those down further into what you need to accomplish by the end of each week. Then by the end of each day. This way of reverse engineering your goals will help you to break a larger dream into small daily tasks which become less daunting and much more doable.
4. Visualize Your Goals
Athletes have been doing this for decades, broadway performers do this, and so do millionaire business owners. Visualizing your goals is going to give you an edge on achieving those big dreams. Take a few minutes each day to find a quiet space, sit down, close your eyes and visualize yourself reaching your big goal. Imagine you're watching yourself in a movie perfectly executing your goal. What are you wearing? what is the expression on your face? What sounds are in the background? Now step into the movie and see the experience a second time looking through your own eyes. Feel the feelings you would feel in this moment. Taking a few moments each day to visualize your goals awakens a problem solving area in your brain and helps you to overcome future barriers. This visualization exercise goes really nicely with a morning meditation! I challenge you to try it!
5. Believe In Yourself!
Seriously. No one else is going to believe in you if you don't believe in you. Make it your number one priority this year to believe in yourself and your ability to smash your goals. You have the power to make your dreams a reality and I believe that the space between setting a goal and achieving it is not talent or money or luck, but discipline and consistency. Two things we are all capable of.
Wishing you all an amazing year! I'm sending all my positive vibes your way!!
]]>