Ways to Finally Create an Exercise Habit That Lasts

Our New Year’s Resolutions — we say them with the best of intentions. We may even begin delving into them, trying to better our lives. Then it happens. Somewhere around February or March, everything peters out, and you realize you’ve yet again fumbled your resolutions. So before your resolution to prioritize your health gets put on the back burner again, let’s talk about some ways to make your resolution to exercise more stick this year!

You need a ritual. It is said it takes three weeks to make or break a habit. So for the next three weeks, create a routine that is ritualistic around that exercise. Do it at the same time every single day. For example, maybe every day after you eat lunch, take a 10-minute walk around your office building. You can build from there but creating that good exercise habit is what’s going to make it stick. Also, who doesn’t want to get away from their desk for 10 minutes, right?

Start simple. If you focus on something smaller, chances are you’ll be more willing to take more significant steps toward your goal. So say you decide you’ll do 2 minutes of squats at your desk while you’re on hold. Guess what? You’ll be more likely to exceed 2 minutes. And you’ll be even more likely to keep doing it every day. Keep coming back. Objects at rest tend to stay at rest, and objects in motion tend to stay in motion. This is the law of kinetic energy. By this logic, if you keep yourself moving and driving yourself to stay active without missing your exercise, you will keep doing it.

Build your exercise habit. Once you make it as necessary in your mind as those other habits you have, you’ll find that you can’t miss it. Developing a lasting exercise habit is so vital for our health and well-being. If you take the time to nurture this ritual each day, you’ll find that you won’t want to miss your exercise.

What’s your favorite type of exercise? I love to run, walk, ride my bicycle, and do yoga.

The holidays are sneaking up on us again!

Would you like to make this year different?

Would you like to actually stay on track with your health goals this year, like you say you will do every year?

Would you like to do so in a fun way with a lot of awesome support?

Join us for the Fit & Festive Healthy Holiday Challenge.

The weekly email topics include:

Eating for Energy

Stress Management

Keeping Your Sanity

You will also have access to a private Facebook group where I will post daily tips and we can share our struggles and successes. Maybe we can even share recipes 🙂

I’m also including a few free eBooks: Surviving the Holidays, Mindful Eating During the Holidays, and Fun & Feasible Fitness at Home.

Join for free by signing up HERE!

Date: December 3, 2017—December 23, 2017
Event: Fit & Festive Holiday Challenge
Sponsor: Kim Zajan, CHC
Venue: Private Facebook Group
Public: Public
Registration: Click here to register.
More Info: Click here for more information.

Start Your Day Right This Fall

There’s just something magical about the autumn breeze that ignites a desire to enjoy life a little deeper — do you agree? It’s a perfect time to make some changes you’ve meant to make, and I want to share with you a few of my favorite morning habits to implement as fall begins — ones that I may have been a bit lackluster with during the summer months.

Starting off the day with movement. A morning jog or walk in the cool air is a fantastic way to wake yourself up and fill up your energy reserves for the day. There’s a short window of time to enjoy this before the weather gets too cold, so don’t miss out! You can work-out indoors if it’s too cold already, but doing so outdoors has quite a magical tone this time of year.

A warm breakfast. When you come back in from your morning run or walk, nothing is more soothing that preparing yourself a hot, healthy breakfast to enjoy. This can warm you back up from being outside and allows yourself a healthy breakfast to keep you satisfied until lunch.

Sleep in just a little longer. Hopefully, you’re getting enough sleep at night already, which is incredibly important for your well-being. But as the temperature drops and the sun rises a little later in the mornings, get a few extra minutes of sleep as well, if possible.

Drink your water. Begin your day with a big glass of warm water and some lemon to give your metabolism a boost and feel energized instantly. Doing so also starts the habit of drinking water, so you’ll continue to drink throughout the day.

What are your current morning habits, if any? I start my day feeding and walking my Boxers, then I read a few devotionals.  I really love the First 5 app.  A few days a week I go for a run with a friend.  I also like doing Yoga at home in the morning – Christine Felstead’s Yoga for Runners: The Essentials is my favorite.  I cannot wait for the temperatures to get a bit cooler and enjoy more time time outside in the morning. Florida summers are brutal.

Give your morning routine a refresh this fall, and kick-start your new healthy habits to gear you up for an incredible rest of your year. Being intentional with your time is an incredibly rewarding feeling.

Could You Use An Energy Boost?

People often combat exhaustion throughout the day with energy drinks or caffeine pills while there are much healthier and more natural alternatives that effectively boost energy.

Increasing daily energy begins with diet and lifestyle choices, and making small changes that both helps to eliminate fatigue and cut down on unhealthy energy boosters.

Incorporate a variety of “rainbow” foods into your diet, such as broccoli, raspberries, tomatoes and carrots, to significantly boost energy.  These foods protect the powerhouse of the cell, the mitochondria, from metabolic by-products.

Fast with a juice cleanse to detoxify and reduce inflammation.  By fasting once a month and only drinking freshly juiced organic fruits and vegetables, the body is able to rid itself of toxins which will substantially increase energy after the fast is over.

Eat foods with a lower glycemic load to even out blood sugar.  According to Reader’s Digest, consuming beans, whole grains and nuts results in steadier blood sugar, eliminating the spike and steady decline of energy.  Foods such as white rice, potatoes and cornflakes often lead to lightheadedness and the “shakes.”

Reduce stress by keeping a stress log.  Stress triggers thousands of chemical reactions in the sympathetic nervous system and uses massive amounts of energy that could be used for different things.  A stress log helps to pinpoint the stressors in life so they can be avoided or better managed, saving energy in the process.

Sleep regularly and use an alarm clock that sounds during light sleep.  Going to bed and waking up at the same time promotes more restful and deep sleep.  Also, using an alarm clock that goes off during light sleep rather than REM sleep, helps you to feel like you are waking up naturally, resulting in significantly more energy in the morning.

Conventional energy boosters such as Red Bull and Monster may dramatically increase energy, but they are packed with sugar and can be dangerous if used too often.  Natural ways of increasing energy are not only healthier, they are more reliable and can be used on a more consistent basis.

What are you going to do today to increase your energy?  Comment below or email me and let me know!

My Tips for Getting Better Sleep

Everyone wants a restful, uninterrupted nights sleep.  There are few things in the world that bring the joy of waking up knowing the last night’s sleep has prepared you to conquer the day.

Here are my  tips on how to get a better nights sleep!

  1. Get in a Routine:  Do your best to go to sleep and wake up at the same times every day.  Your body’s clock will get in the routine of knowing when is time to sleep and when it is time to wake up, making it much easier to fall asleep at night and get up in the morning.
  2. Get off the Couch:  By regularly exercising, your body will benefit more from the sleep you get each night.  Exercise will also increase time spent in deep REM sleep, which is the most important part of the sleep cycle.
  3. Clean Up Your Diet:  By avoiding alcohol, caffeine, nicotine and large meals before bed, your body will thank you with a more restful sleep.  It will help you fall asleep faster and have a more regular sleep cycle.
  4. Meditate Before Bed:  By clearing your head of the distractions of everyday life, your body will be more at ease when you go to sleep.  Take a moment to yourself and focus on nothing.  It will relax you and prepare you for a restful and rejuvenating night’s sleep.
  5. Sleep in the Right Environment:  Make your bedroom a place of rest.  That means eliminating anything that makes unnecessary sounds, having a bed that fits your needs, whether it be firm or soft, and keeping your bedroom at a comfortable temperature.
  6. Avoid Long Naps:  Extended naps during the day can seriously mess with your sleep schedule.  Cap your nap at 15-20 minutes.  Those short power naps will energize you without causing you to still feel awake at bedtime.
  7. Kick Out the Pets:  When you let your bed sleep in your bed, you invite all kinds of obstacles to a good nights sleep.  You could react to pet allergies or have to deal with their movement throughout the night.
  8. Late Night Drinks:  Enjoy a cup of chamomile tea or warm milk before bed.  Both of these contribute to either the production of or releasing of serotonin or melatonin, both crucial factors when falling asleep and staying asleep.

In order to get the most out of your sleep, you need to make it a priority.  When you make sleep your priority, you will end up feeling more refreshed throughout the day and will be more productive overall.  Here are just a few things you can do to make sleep a priority.

  • Take the time to look at how you sleep.  Is your bedroom a dark, safe, relaxing place?   Are your mattress and pillows comfortable?  Do they give you enough support?  If you find yourself saying “no” to any of these questions, it may be time to reevaluate your sleep environment.  On average, a mattress should be replaced every seven years and pillows should be replaced every year.
  • Look around your bedroom.  What distractors are there that keep you from getting the sleep you need?  Take out anything work related, especially things that create stress.  You should also avoid using your smartphone, laptop, tablet or television for at least an hour before bed as well.  The backlight in those objects lead to the release of chemicals that tell your body it is daytime, making it significantly harder to fall asleep.
  • Make sure that if you are going to drink caffeine, you don’t do it later in the day.  I try not to have any caffeine after lunch to ensure it doesn’t negatively impact my sleep.
  • While many think it’s no big deal to have a couple alcoholic drinks in the evening, alcohol can actually have a huge negative impact on the quality of sleep.
  • Take shorter naps!  It has been shown that taking 20-30 minute naps during the day can seriously increase your work productivity and alertness without disrupting your sleep schedule in any serious way.  So close that office door and kick back for a few minutes every afternoon!

There are many more ways to help improve sleep quality, but these are some of the most important.  If you are serious about improving sleeping habits, do more research to find out other ways you could be getting better, more effective sleep!

 

References

http://www.bettersleep.org/better-sleep/how-to-sleep-better/sleep-tips/

http://www.webmd.com/sleep-disorders/features/10-tips-to-get-better-sleep

http://www.helpguide.org/articles/sleep/how-to-sleep-better.htm

My Top 8 Things to Know About Autoimmune Disease

Heart disease.  Cancer.  Diabetes.  These are commonly understood health conditions.  However, unless someone is diagnosed with an autoimmune disease, or knows someone who is, there seems to be a lot of confusion about what autoimmune disease is and how it develops.

I have an autoimmune disease, Hashimoto’s Thyroiditis, and know many people that have various autoimmune diseases including Rheumatoid Arthritis, Multiple Sclerosis, and Systemic Lupus Erythematosus.  There is a lot of misunderstanding and I want to help clear up as much I can.

To break it down for you, here are my top eight things you should know about autoimmune disease:

  1. First off, what is autoimmune disease?  Autoimmune disease is essentially when your immune system goes into high gear and mistakenly attacks healthy tissue instead of foreign invaders.
  2. Women are more likely to get autoimmune disease than men.  It is estimated that over 12 million people in America are fighting cancer and that 25 million Americans suffer from heart disease.  These diseases can run in families, but females are more susceptible.
  3. Once you are diagnosed with an autoimmune disease, you are far more likely to have a second autoimmune diagnosis within five years.
  4. It is a myth that side effects from autoimmune disease medications will not be noticeable.  Oftentimes, the side effects from these medications are severe, harmful and disrupt everyday life.
  5. By improving your gut and digestive system health, it is possible to reduce or eliminate your autoimmune symptoms.  Because much of your immune system is in your gut, bettering your digestive system can go a long way in offering relief.
  6. Reducing chronic, silent inflammation is imperative when you suffer from an autoimmune disease.  Drugs such as corticosteroids are often prescribed to combat inflammation, but living a healthy lifestyle, reducing stress and doing things within your control to limit inflammation can be a significant supportive measure.
  7. Being diagnosed with an autoimmune disease can be difficult.  The symptoms of these diseases blend together and can, in many cases, mislead doctors to incorrect diagnoses.  Autoimmune diseases affect everyone differently; meaning two people with the same disease can have very different symptoms.
  8. Being diagnosed with an autoimmune disease does not mean you will have a “poor quality of life.”  By taking the correct medications as prescribed by your doctor, adjusting your diet to combat your disease and changing small things in your lifestyle, it is quite possible that you could live a happy, normal life.

Do you have an autoimmune disease?  Do you have any tips to share?

References

http://www.mindbodygreen.com/0-17014/8-myths-facts-about-autoimmune-disease.html

http://www.outofthewoodsnutrition.com/blog/2015/7/15/10-things-you-need-to-know-about-autoimmune-disease

 

Why Your Waist Circumference Matters More Than What You Weigh

and 6 tips for helping reduce belly fat

You totally want to ditch your scale, don’t you?

You may have this weird kind of relationship with your weight.

I mean, it doesn’t define you.

What you weigh can matter but only to a certain extent.

Let’s look at your waist circumference (well…you look at yours and I’ll look at mine).

Do you remember the fruity body shape descriptions being like an “apple” or a “pear”?  The apple is kinda round around the middle (you know – belly fat-ish, kinda beer belly-ish) and the pear is rounder around the hips/thighs.

THAT is what we’re talking about here.

Do you know which shape is associated with a higher risk of sleep apnea, blood sugar issues (e.g. insulin resistance and diabetes) and heart issues (high blood pressure, blood fat, and arterial diseases).

Yup – that apple!

And it’s not because of the subcutaneous (under the skin) fat that you may refer to as a “muffin top”.  The health risk is actually due to the fat inside the abdomen covering the liver, intestines and other organs there.

This internal fat is called “visceral fat” and that’s where a lot of the problem actually is.  It’s this “un-pinchable” fat.

The reason the visceral fat can be a health issue is because it releases fatty acids, inflammatory compounds, and hormones that can negatively affect your blood fats, blood sugars, and blood pressure.

And the apple-shaped people tend to have a lot more of this hidden visceral fat than the pear-shaped people do.

So as you can see where your fat is stored is more important that how much you weigh.

Are you apple or pear shaped?

It’s pretty simple to find out if you’re in the higher risk category or not. The easiest way is to just measure your waist circumference with a measuring tape.  You can do it right now.

Women, if your waist is 35” or more you could be considered to have “abdominal obesity” and be in the higher risk category.  Pregnant ladies are exempt, of course.

For men the number is 40”.

Of course this isn’t a diagnostic tool.  There are lots of risk factors for chronic diseases.  Waist circumference is just one of them.

If you have concerns definitely see your doctor.

6 tips for helping reduce belly fat:

  • Eat more fiber. Fiber helps you feel full.    Some examples of high-fiber foods are lentils, brussel sprouts, flax and chia seeds, avocado, and blackberries.
  • Add more protein to your day. Protein reduces your appetite and makes you feel fuller longer.  It also has a high TEF (thermic effect of food) compared with fats and carbs and ensures you have enough of the amino acid building blocks for your muscles.
  • Nix added sugars. This means ditch the processed sweetened foods especially those sweet drinks (even 100% pure juice).
  • Move more. Get some aerobic exercise.  Lift some weights.  Walk and take the stairs.  It all adds up.
  • Stress less. Seriously!  Elevated levels in the stress hormone cortisol have been shown to increase appetite and drive abdominal fat.
  • Get more sleep. Try making this a priority and seeing how much better you feel (and look).

References:

http://www.precisionnutrition.com/research-abdominal-fat-and-risk

http://www.precisionnutrition.com/visceral-fat-location

http://www.drsharma.ca/inspiring-my-interest-in-visceral-fat

What is Metabolism and Why is Mine Slow?

The word “metabolism” is thrown around a lot these days.

You know that if yours is too slow you might gain weight.  But what exactly does this all mean?

Well technically “metabolism” is the word to describe all of the biochemical reactions in your body.  It’s how you take in nutrients and oxygen and use them to fuel everything you do.

Your body has an incredible ability to grow, heal, and generally stay alive.  And without this amazing biochemistry you would not be possible.

Metabolism includes how the cells in your body:

  • Allow activities you can control (e.g. physical activity etc.).
  • Allow activities you can’t control (e.g. heart beat, wound healing, processing of nutrients & toxins, etc.).
  • Allow storage of excess energy for later.

So when you put all of these processes together into your metabolism you can imagine that these processes can work too quickly, too slowly, or just right.

Which brings us to the “metabolic rate”.

Metabolic rate

This is how fast your metabolism works and is measured in calories (yup, those calories!).

The calories you eat can go to one of three places:

  • Work (i.e. exercise and other activity).
  • Heat (i.e. from all those biochemical reactions).
  • Storage (i.e. extra leftover “unburned” calories stored as fat).

As you can imagine the more calories you burn as work or creating heat the easier it is to lose weight and keep it off because there will be fewer “leftover” calories to store for later.

There are a couple of different ways to measure metabolic rate.  One is the “resting metabolic rate” (RMR) which is how much energy your body uses when you’re not being physically active.

The other is the “total daily energy expenditure” (TDEE) which measures both the resting metabolic rate as well as the energy used for “work” (e.g. exercise) throughout a 24-hour period.

What affects your metabolic rate?

In a nutshell: a lot!  The first thing you may think of is your thyroid.  This gland at the front of your throat releases hormones to tell your body to “speed up” your metabolism.  Of course, the more thyroid hormone there is the faster things will work and the more calories you’ll burn.

But that’s not the only thing that affects your metabolic rate.

How big you are counts too!

Larger people have higher metabolic rates; but your body composition is crucial!

As you can imagine muscles that actively move and do work need more energy than fat does.  So the more lean muscle mass you have the more energy your body will burn and the higher your metabolic rate will be.  Even when you’re not working out.

This is exactly why weight training is often recommended as a part of a weight loss program.  Because you want muscles to be burning those calories for you.

The thing is, when people lose weight their metabolic rate often slows down which you don’t want to happen.  So you definitely want to offset that with more muscle mass.

Aerobic exercise also temporarily increases your metabolic rate.  Your muscles are burning fuel to move so they’re doing “work”.

The type of food you eat also affects your metabolic rate!

Your body actually burns calories to absorb, digest, and metabolize your food.  This is called the “thermic effect of food” (TEF).

You can use it to your advantage when you understand how your body metabolizes foods differently.

Fats, for example increase your TEF by 0-3%; carbs increase it by 5-10%, and protein increases it by 15-30%.  By trading some of your fat or carbs for lean protein you can slightly increase your metabolic rate.

Another bonus of protein is that your muscles need it to grow.  By working them out and feeding them what they need they will help you to lose weight and keep it off.

And don’t forget the mind-body connection.  There is plenty of research that shows the influence that things like stress and sleep have on the metabolic rate.

This is just the tip of the iceberg when it comes to metabolism and how so many different things can work to increase (or decrease) your metabolic rate.

Why is My Metabolism Slow?

You may feel tired, cold or that you’ve gained weight.  Maybe your digestion seems a bit more “sluggish”.  You may be convinced that your metabolism is slow.  Why does this happen?  Why do metabolic rates slow down?

What can slow my metabolism?

Metabolism includes all of the biochemical reactions in your body that use nutrients and oxygen to create energy.  And there are lots of factors that affect how quickly (or slowly) it works, i.e. your “metabolic rate” (which is measured in calories).

But don’t worry – we know that metabolic rate is much more complicated than the old adage “calories in calories out”!  In fact it’s so complicated I’m only going to list a few of the common things that can slow it down.

Examples of common reasons why metabolic rates can slow down:

  • low thyroid hormone
  • your history of dieting
  • your size and body composition
  • your activity level
  • lack of sleep

We’ll briefly touch on each one below and I promise to give you better advice than just to “eat less and exercise more”.

Low thyroid hormones

Your thyroid is the master controller of your metabolism.  When it produces fewer hormones your metabolism slows down.  The thyroid hormones (T3 & T4) tell the cells in your body when to use more energy and become more metabolically active.   Ideally it should work to keep your metabolism just right.  But there are several things that can affect it and throw it off course.  Things like autoimmune diseases and mineral deficiencies (e.g. iodine or selenium) for example.

Tip: Talk with your doctor about having your thyroid hormones tested.

Your history of dieting

When people lose weight their metabolic rate often slows down.  This is because the body senses that food may be scarce and adapts by trying to continue with all the necessary life functions and do it all with less food.

While dieting can lead to a reduction in amount of fat it unfortunately can also lead to a reduction in the amount of muscle you have.  As you know more muscle means faster resting metabolic rate.

Tip: Make sure you’re eating enough food to fuel your body without overdoing it.

Your size and body composition

In general, larger people have faster metabolic rates.  This is because it takes more energy to fuel a larger body than a smaller one.

However, you already know that gaining weight is rarely the best strategy for increasing your metabolism.

Muscles that actively move and do work need energy.  Even muscles at rest burn more calories than fat.  This means that the amount of energy your body uses depends partly on the amount of lean muscle mass you have.

Tip: Do some weight training to help increase your muscle mass.

Which leads us to…

Your activity level

Aerobic exercise temporarily increases your metabolic rate.  Your muscles are burning fuel to move and do “work” and you can tell because you’re also getting hotter.

Even little things can add up.  Walking a bit farther than you usually do, using a standing desk instead of sitting all day, or taking the stairs instead of the elevator can all contribute to more activity in your day.

Tip:  Incorporate movement into your day.  Also, exercise regularly.

Lack of sleep

There is plenty of research that shows the influence that sleep has on your metabolic rate.  The general consensus is to get 7-9 hours of sleep every night.

Tip: Try to create a routine that allows at least 7 hours of sleep every night.

Are there any tips that you will be taking action on?  I would love to hear about them!  Let me know what you are going to do to increase your metabolism.   I will be getting more strength training.  

 

References:

http://www.precisionnutrition.com/metabolic-damage

http://www.precisionnutrition.com/thyroid-and-testing

http://www.precisionnutrition.com/all-about-energy-balance

https://authoritynutrition.com/6-mistakes-that-slow-metabolism/

https://authoritynutrition.com/10-ways-to-boost-metabolism/

http://summertomato.com/non-exercise-activity-thermogenesis-neat

 

Love Your Gut

Tips to improve gut health

gut digestYou are not what you eat, you are what you digest

These days many people have problems with digestion and this is for good reasons.  In general, we eat too many processed foods, don´t move enough or at all and are stressed for a good portion of our day.  All of this can lead to digestive problems which are a root cause of many diseases and food intolerances.

Having problems with digestion is not something you should be ashamed of but something you should take seriously.  A change of lifestyle is the most efficient way to get your digestion back on track so you can absorb all the good nutrients of your food to get you feeling your best!

gut real food

Eat real food

The first tip to loving your gut is to Eat Real Food!  Try to eliminate processed foods from your diet as much as possible.  The easiest way to support your digestion is to eat real, fresh whole foods (preferably organic) that are packed full of vitamins, fiber, antioxidants, enzymes without artificial colors, preservatives and unnatural chemicals.

Our bodies are not meant to process artificial foods made in a lab that are difficult to digest and without good nutritional qualities.

gut chewChew your food

Did you know that digestion begins in your mouth with chewing your food properly? Most people chew each mouthful only 5-10 times resulting in food that isn’t broken down enough for your body to absorb nutrients and break down enzymes.  It is recommended that you chew every mouthful of food a minimum of 20-30 times before swallowing so it becomes liquid and therefor easier to digest.

When eating, try to avoid distractions such as watching TV, playing a game, answering emails or reading the newspaper so that you can sit and really focus on chewing your food.  Your gut will love you for it!

gut fermentedEat fermented foods

Fermented foods are a real superfood for your gut and digestion because they are full of beneficial enzymes, b-vitamins and various strains of probiotics.  These are the good bacteria that keep your gut healthy.

Natural fermentation breaks the food down to a more digestible form that also supports the good bacteria population.  Try to experiment with different fermented foods and include them into your daily diet such as Kimchi, Kefir and Miso!

List of some fermented foods

  • Sauerkraut
  • Kimchi
  • Kombucha
  • Kefir
  • Pickles
  • Miso
  • Lassi
  • Tempeh
  • Apple cider vinegar
  • Yogurt

gut moveMOVE!

Sitting down and being still for long periods of time not only effects your mood, your energy level and your weight in a negative way, it also has a negative affect on your digestion.

Exercise helps to stimulate intestinal contractility and speeds up your digestion. Aim for around 20-30 minutes of light movement like yoga, walking or swimming if you have digestive issues as these light movements can help your digestive system to work more smoothly.

Can you commit to trying a few of these suggestions this week?  Your tummy will thank you 🙂

My Favorite Stress Reduction Tips

5 Ways to de-stress

stress reduction -journalStress is one of the number one causes for disease, burnout and depression.  Most of us are feeling stressed every single day without even realizing it.  It became the norm.  The busier you are the more important it is to manage stress and find ways to bring more calmness into your everyday life.

Get rid of perfectionism
Perfectionism can cause a lot of stress, especially a lot of unnecessary stress.  Try your best but don´t be too hard on yourself.  Shooting for perfectionism is okay in certain situations but it is important not to expect every aspect of your life and all of the work you do to be perfect.  You don’t have to be perfect 24/7 and nobody expects you to be (except maybe yourself).

Listen to your bodystress reeduction-nature-sit
Try not to suppress signs of stress with caffeine, alcohol or sweets.  Cravings may be your body trying to tell you something – cravings can be stress related!  So if you crave sugar or caffeine, slow down and figure out if you are stressed out.

Meditation
Mediation is a powerful tool when it comes to stress reduction.  It calms the mind, the body, the heart and your soul.  Only 10 minutes of meditation daily can have a huge impact on your stress level.

stress reductionBreathing
Nowadays we are breathing on a very superficial level.  We forgot and even unlearned what it means to breathe properly.  This can not only lead to health problems but also enhance stress because your body doesn’t get enough oxygen.  Sit down and take 5 deep breathe and feel the immediate calming effect.

Find your OWN de-stress
There is no magic formula when it comes to stress reduction.  Find out what works for you and what has a calming effect on you.  Is it yoga?  Maybe painting, gardening, walking in nature, reading a good book or taking a hot bath?  Whatever it is, make sure you incorporate it into your routine, every single day.  You are worth it!

What are your favorite ways to de-stress?  Comment below or email me.

stress reduction -nature