What Helps You Slow Down?

What gets you out of your head?

I don’t think there’s a person on the planet that doesn’t struggle with some form of overthinking & not slowing down mentally.  Whether it be the culture we live in, the demands of everyday life, or the constant state of “on” that we have learned to accept as normal… it feels incredibly uncomfortable and almost impossible to slow down mentally and relax.

Meditation feels like the tallest mountain, because slowing down your mind, even for a few minutes, feels like an impossibility.

What helps get you out of your head?

Is there something you’ve learned to do to snap out of the mind cycle and relax for a bit?

Starting here is the first step in learning how to move toward meditation.

You don’t have to jump in head first to mastering meditation, so ditch those overwhelmed feelings and let’s learn how to gain more control over where our mind goes first.

A Sacred Lunch Break

Have you ever thought of using your lunch break as your sacred time?  I’m confident you’re longing for it by the time your lunch break arrives, so use that hour out of your day as a source of rejuvenation.

Pack yourself a healthy lunch, listen to an uplifting audiobook or podcast, journal, take a walk around your office building, or call a loved one.  Use that hour a day to recharge and come back to work fresh and filled.

What do you currently do on your lunch break?

How do you feel once it’s over and you return back to work?

Feeding Your Soul

How often do we talk about feeding ourselves physically?  Multiple times a day, I’d venture to guess.  Today, I want to shift your thinking to a different type of hunger.  Aside from our physical bodies needing nourishment, our souls need constant sustenance as well.  We can eat all the kale we can find, but if our hearts feel empty and famished, it can breed health concerns worse than poor eating habits.

What fills your heart?

How often do you do those things?

We are spiritual beings that crave and deeply need connection, purpose, and love.  Where do you find those things?

Peace and Quiet

It’s essential to take a few minutes out of our day to sit and be with ourselves and our thoughts, so we can learn the challenging art of quieting the mind.  If we never slow down, we will certainly never get to that point.

Meditation doesn’t have to be for the pros; you can do it yourself with just an app on your phone and ten minutes a day.  Fitting it into your morning or night routine does not take much effort, and the reward will be worth it.  Download an app onto your phone such as Headspace or Calm and give it a try.

Slow Down Tonight

How fast do you get ready for bed at night?  Is it a quick routine you have become so accustomed to that you could do it with your eyes closed, or is it more of an experience you choose to be mindful of, using relaxation techniques?

Taking a few extra minutes for yourself at bedtime to pamper your skin, dry brush your body, or use a lotion infused with lavender oil to nourish your skin before you sleep — it can change your sleep patterns for the better.

What could you add to your nightly routine to make all the difference?

Do You Trust Yourself

Do you trust yourself?

Have you ever found yourself falling into the trap of trusting someone else’s advice over your intuition?  I’ve done it myself, countless times.

All of these education channels are great, and I’m in no way discounting their effectiveness.  But, it’s important to watch yourself in these instances.  Make sure you are seeking your answers using your intuition and personal experience.  You know what you need, you know what you will thrive with, and you know what step to take next.  It’s inside of you.

 

 

 

 

 

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!

Life has ups and downs – we can agree on that, right?

It’s the rollercoaster of life, and it’s a beautiful ride — even with the dips.  One thing is for sure — those dips will happen to each one of us.  We can’t escape them, but we can prepare ourselves for them.

What is your initial reaction when you’re heading into a tough time?  Do you call on your closest friends and rally support for yourself, or do you tend to close up and handle it alone?

No matter what your natural reaction is, being aware of what you do when triggered is a significant piece of the puzzle.  If your tendencies are less than healthy, brainstorm what you can replace your unhealthy reactions with that can help move you forward in a healthy way.

And sometimes, in between the highs and lows, we can feel completely stuck on the tracks.  Have you ever felt like you were in a lull, where you weren’t moving forward or backward?  That’s completely normal, too.  If you had to name something right now, what would you say helps end your lull, and puts you back on track?  I’d love to hear, drop it in a comment below!

 

How often do you think about yourself & what’s best for you?

It can be a tough thing to do, no doubt.  It certainly can feel abnormal to focus on your own wellbeing, especially if you have a family to take care of, as well.  We often feel guilty for prioritizing ourselves, because it feels as if we are choosing to put loved ones on a back burner.  Do you ever feel that way?

It’s perfectly normal to feel that, but I do have to tell you… it’s so, so untrue, friend.  When you are in your best shape — mentally, physically, emotionally, spiritually, etc. — you are in a position to care for others in the best way possible.

So take this as your cue today.  What ways are you taking care of yourself?  What can you start doing to care for yourself better?

Some of my favorite ways are:

  • meditate and pray
  • read
  • walk or run
  • listen to music
  • make a healthy meal or snack

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.