How to Get Control of Your Busy Mind

Do you ever have those times when your mind is racing, and you can’t seem to catch up? Maybe your schedule is jam-packed, and you haven’t had a quiet minute to yourself in what seems like forever, or you tend to worry about every little detail on a daily basis — either way, your brain is on the go constantly. Sound about right?

Nevertheless, don’t worry. It’s not an issue exclusive to you, an active mind is
something we all deal with. A busy brain isn’t a bad thing, but when it overtakes us
and controls us instead of the other way around, that’s when trouble can creep in.
Being mindful of this and practicing some tricks daily to maintain control of your
busy mind is as easy as this…

1. Meditation
Meditation is a great way to calm yourself down after a stressful episode or a busy day. All you have to do is sit still and clear your mind, take some deep breaths, and keep practicing until it works. It might take awhile to implement fully, but once you are able to utilize it, you will be able to finally enjoy some peace.

2. Exercise
Working out is a great way to reduce stress and even get in some beneficial exercise in the process. Whether it is dance, yoga, or simply taking a walk, mindful movement has been known to reduce stress and even help to increase productivity and strengthen your attention span. And who doesn’t need that?!

3. Avoid overstimulation
Whether it is watching TV, reading articles on your phone, or even just chatting with people, we live in an era where we are stimulated all the time. This can make us stressed out more often. Be mindful of cutting down on technology or screen time that causes this stimulation, especially when you are feeling stressed. What are some activities you can do that don’t involve technology or screen time?

4. Make art
No matter how good you are at painting, drawing, or even crafting, having a creative hobby is a great way for you to do more mindless work. Knitting is a good hobby for many, and you can make scarves and hats to keep yourself warm or to provide for family and friends during the holiday season.

Regardless of where you are in life, finding a great way to relax is vital for pretty much all of us. Being pressured and stressed can feel like an everyday occurrence, but with a little relaxation, we can start to retake control of our lives.

Deep Sleeping Tips

How to Sleep Well Naturally

Statistics show that only about a third of all people are getting at least 7 hours of sleep a night. The quality of sleep, and ultimately the quality of life, of many people, are compromised due to not being well rested. I fully understand busy weeks or months, but if this becomes a trend in your life, it’s something worth taking a look at. So, what should you do to boost the amount of rest you get, naturally and effectively?

Here are a few of my favorite ways to do just that:

1. Turn off the phone
Light tells our brains that it is time to get up and move, and halts melatonin production. Therefore, when you are trying to get some sleep, doing things like regularly checking your phone, watching TV, etc., can prevent you from getting any restful sleep once you do close your eyes. About an hour before bed, turn off your phone, and keep it away from your bed, so you are not tempted to check it at night. Believe me, after the initial uncomfortable feeling of not having your phone nearby, you’ll absolutely love the feeling of being disconnected for a short while.

2. Exercise during the day
Sometimes, the reason why we can’t get any sleep is that we have built up energy. One way to release that is by going for a walk, a long jog around your favorite park, or some cardio activity for 30 minutes to an hour every day. Doing so will cause you to expend that energy, and get to sleep much faster.

3. Use your bed only for sleeping
A lot of people like to use their bed as a kind of workstation. They will do work on their bed, talk to people on the phone while on it, and even eat while on their beds sometimes. This habit can cause your mind to stop associating the bed with sleep, and start associating it with activity. When this happens, it can prevent you from getting restful sleep and can affect your quality of sleep in the long run. So keep your bed as a sacred spot for relaxation and rest, and you’ll be well on your way to a good nights sleep.

4. Develop a routine
When it comes to getting to bed, a lot of people don’t or can’t develop a regular sleep schedule. Not having a schedule you follow can become an issue if you have a flexible work schedule, for instance. When no boundaries are in place, it’s much easier to fall off track. Set some bedtime boundaries and follow them as closely as possible, and you’ll quickly notice what a difference it makes.

Having a good routine and healthy sleeping habits will increase both your quality of sleep and your quality of life in the long run. It is imperative to prevent doing things that can negatively affect your sleep schedule, and work to get your circadian rhythm into balance naturally.

A lot of small footsteps makes up a long walk.

Think about if you were to sprint instead.

You’d zoom right past everything, missing the details.

You’d end up there out of breath, covered in sweat and ready to collapse.

That’s precisely what happens when we try to marathon our new healthy habits.  We excitedly jump in head first and end up overwhelmed and frozen.  The next time you make promises to yourself for change, I want you to take the stroll route.  Choose one small step you can change and master before you add another small step to your plate.  Before long, you will have integrated each small step into your life in such a natural and effective way, and you’ll reach the finish line happy, healthy and ready for more.

 

The Effects of Undereating

When you think of losing weight, likely the first thing that comes to mind is cutting calories. We’ve been taught that if we eat fewer calories, we’ll lose weight. Especially if we burn more calories than we are ingesting, right?

Eating healthier and exercising are absolutely ways to lose weight and get to a healthier place, but many people take this to an extreme and don’t eat nearly enough food to sustain themselves. Doing so can cause many ill effects, and can even cause you to GAIN weight. It’s critical to eat the right amount of food that your body needs — under-eating is a real concern, and here are some symptoms you may experience with under-eating.

1. Mood Changes
Hunger and hormones affect mood. This is why many people who do not eat enough food often find themselves irritable. Know that it is possible to eat a right amount of calories, while still being able to lose weight effectively. Food and mood go hand-in-hand.

2. Impaired Concentration
Since you are no longer eating enough calories, it can cause you to feel lightheaded and fatigued. This can prevent you from being able to concentrate, and as a result, damage your productivity. Lack of productivity and concentration can cause frustrating consequences in your work, school and home life, so we certainly want to avoid this at all costs.

3. Skin and Hair Issues
With a lack of fats and protein in the system, nails can become brittle, hair can start to fall out, and skin can begin to grow littered with rashes. These are more than cosmetic issues, and can even influence you for years to come.

4. Vitamin Deficiency
Not eating enough vitamins and minerals can be quite detrimental to your body in the long run. For instance, Vitamin B-12 deficiency can lead to permanent nerve damage, and Vitamin D deficiency can lead to brittle bones.

It is possible to lose or maintain weight by eating a healthy, plant-filled diet, and exercising moderately. There is no reason why anyone should have to suffer side effects just because they feel as if it’s the only way to reach their weight-loss goals.

There’s not enough time to cook healthy food.  I don’t have time to exercise.  How many times have you thought or said these things?

It can undoubtedly FEEL that way, but it is usually a priority factor over a time factor.  Keep a journal of where your time is spent to see where any time-sucks may be hiding in plain sight.

Chances are, you spend quite a bit of time browsing on your phone or watching television daily.  Instead of giving up your TV time (I get it, downtime is necessary!)  try chopping veggies while you watch your favorite show, or using your television time to do a workout in your living room.

There are tons of small time hacks like this you can implement to reach your goals while not changing your current schedule too drastically.

Have you ever stared at your gym membership and wondered when on earth you’d use it again?  The days seem to slip through your fingers, and it’s been too long since you’ve hit the gym?

You aren’t the only one.  There are exercises you can do at home to hold you over until your next gym visit, and I wanted to share one of my favorite moves with you today.

The Chair Squat.

Start with a chair behind you.

With your feet hip-width apart, lower yourself like you’re going to sit in the chair behind you.

Don’t actually make contact with the chair.

Slowly stand back up into standing position.

Repeat 10x.

 

Have you ever thought of your health as a bank account?

This thought process brought so much insight to me, so I wanted to share it with you.  Think of each decision you make either being a deposit or a withdrawal from your “health bank account.”

Powerful, right?  Of course, don’t obsess over this, but try to incorporate this method of thinking into your life as much as possible.  Our small daily decisions are what adds up to our overall health, so it makes perfect sense to look at each of these decisions we make with a positive or negative effect.

Do you make more deposits or withdrawals?

Metabolism — we all want to have a strong and quick one, but it takes some work to achieve a healthy metabolism.  It’s affected by what we eat, how we sleep, our hormones, exercise, and many other aspects of our overall wellbeing.

In fact, some specific foods can help boost your metabolism.

Keep the following foods on your plate: avocado, spinach, green tea, coconut oil, and almonds.  These only name a few, but the options listed here are versatile foods that can easily be added to almost any meal.

If you’re in need of a new workout routine, do some research on HIIT workouts that may fit your desires.  These exercises can be done just about anywhere, making them incredibly feasible for fitting into anyone’s schedule.

There are a slew of things you can do to boost your metabolism, but starting with these small changes can start you down a long-term path to a healthy metabolism.

What HIIT workout is your favorite?

Favorite Health Apps to Achieve Your Goals From Your Phone

It’s incredible to me that less than about decade ago, our phones were merely used to call our friends and family. Now, you can do absolutely anything on it, and it’s become our very own personal assistant. We panic when we go to reach for the phone and it’s not where we left it last, and we wouldn’t dare leave it at home when we jet out to run errands. It’s a part of our lives now — and a huge part, at that. I like to take advantage of all that’s available and make my phone work to my benefit as much as possible. One of the ways I do this is by having several useful health apps on my phone that help me in various ways stay on track, no matter where I am. I wanted to share with you some of my clients’ favorites, in case they could help you, too!

FitRadio: Having a good playlist to motivate you through your workout is incredibly effective, helping the time go by faster and upping your energy. Download FitRadio and find the perfect station for you!

Couch to 5K: If you shy away from running because you feel like it’s been too long and you’re rusty, or simply not good at it, try downloading Couch to 5K. This free app helps you ease into running using a manageable approach, getting you from zero to 5k in about three months.

Happify: There’s not one of us that couldn’t use some help with our emotional wellbeing – we fluctuate day to day, and it’s something we need to be incredibly mindful of. This app was developed by positive psychology experts and is a beautiful tool in taking control of your emotional wellbeing.

PocketYoga: For those busy weeks where you can’t sneak away to a yoga class, the PocketYoga app is the perfect companion. Fit in a yoga class no matter where you are.

Charity Miles: This app is an amazing way to raise money for a charity of your choice as you also work towards your health goals. I think this is a fantastic motivation tool.

Are there any health apps you use and love that I didn’t list here? Drop them in the comments below, I’m always looking for new apps that will help make my life and my clients’ lives healthier, easier and more enjoyable!