Flowing into Positive Benefits with Yoga in Midlife & Beyond

It’s no secret that yoga has you flowing into positive benefits in midelife and beyond, but did you know it can improve your health?

Think of your body as an engine that needs to be tuned. Practing Yoga is a great way to do this, especially if you’re looking for a way to energize your body and mind.

Yoga helps you live longer, prevents osteoporosis, improves posture and breathing, and increases energy levels.

It improves your overall health, both physically and mentally. It can reduce stress, enhance the quality of sleep, increase flexibility and strength in the body–all of which can lead to an improved mood.

Practicing yoga regularly can improve your energy levels; studies show that even just 10 minutes of yoga postures can increase energy levels by 20 percent.

Yoga is for everyone, regardless of age or flexibility.

If you’re not so young and flexible, you think it would be impossible to enjoy the benefits of yoga but yoga a great form of exercise for for women over 50.

In midlife and beyond, yoga can be particularly beneficial, as it can help with common physical and mental issues that arise as we age.

Not to mention that yoga also helps you sleep better because it encourages deep breathing that helps calm down anxious thoughts before bedtime (and if you’re like many and suffer from insomnia sometimes, this is super helpful).

Apart from these benefits mentioned above, there are many others, including: lowering blood pressure; increasing circulation; improving digestion; reducing inflammation (beneficial for those with arthritis); detoxifying the body (which can help clear up acne); increasing libido (great for boosting confidence in relationships); helping with depression/anxiety disorders through mindfulness practice, can help relieve neck pain, back pain, and headaches.

When we practice yoga, we connect with our inner strength. We become stronger in our bodies and minds as they work together to achieve balance and harmony. This allows us to be more aware of where we are in space, allowing us to move through life with confidence and gracefulness.

First and foremost, yoga can help improve flexibility, balance, and strength. As we age, our muscles and joints can become stiff and tight, leading to aches and pains. Yoga postures, or asanas, can help stretch and strengthen the body, reducing stiffness and improving mobility.

Yoga helps to improve your posture by stretching muscles that have become tight due to stress or injury; this in turn, enables you to stand taller with confidence as well as walk with better balance and poise. Stability is something vital as you age and to help prevent inuries or falls.

Yoga also boosts lung capacity by encouraging deep breathing, which allows more oxygen into the body – something we all need when we’re feeling stressed out!

In fact, regular practice of yoga can help you feel more vibrant, empowered, and alive than ever before. Yoga is an amazing tool that can help you live a healthier, happier life.

Overall, incorporating yoga into your routine in midlife and beyond can have a multitude of positive benefits for both your body and mind. Whether you’re a seasoned practitioner or just starting out, there’s no better time to start flowing into the benefits of yoga. If you’ve been thinking about starting a yoga practice but haven’t yet taken the plunge, what are you waiting for, now is the time.

Exercises You Can Do To Keep Your Body Moving Well in Midlife & Beyond

As we get older, our bodies undergo several changes that can impact our ability to exercise and see results. Your hormones shift, your target heart rate zone shifts, and we lose muscle mass each year.

This is one reason why the exercises you did in high school through your 30s may no longer be effective.

For example, our metabolism slows down, making it more difficult to burn calories and lose weight. Our muscles also tend to weaken and lose mass, making it harder to perform certain exercises or lift heavy weights. Additionally, our joints may become stiffer and less flexible, which can make it uncomfortable to perform specific movements.

It’s important to keep our bodies moving to maintain good health and prevent injuries.

Barre, Pilates, and Yoga are three popular forms of exercise that offer numerous benefits for women in midlife & beyond for the mind and body.

Here are some things you can do to keep your body moving well in middle age and beyond, along with some of the benefits of each exercise:

Barre

Barre workouts have several benefits, making them a great addition to your workout routine. Barre exercises improve posture, balance, and coordination. They require proper alignment from the top of your head to the ends of your toes, including focusing on your hips, spine, neck, and shoulders. This better body awareness can help prevent slouching and enhance your overall physical presence.

In addition to improving posture, barre workouts also help strengthen your muscles. The training style can help build muscular endurance and maintain muscle mass as you age. It also strengthens your core, arms, thighs, glutes, and pelvic floor, which can help with control and stability.

Overall, incorporating barre into your workout routine can help you build long, lean muscles while improving your posture and balance.

Benefits include:

  • Improves posture and balance
  • Tones and Strengthens muscles, especially in the legs, glutes, and core
  • Increases Flexibility and Range of Motion
  • Helps with Weight Loss and Management
  • Low-impact exercise that is easy on the joints
  • Strengthens Pelvic Floor

Pilates

Pilates is good for women in midlife and beyond for several reasons. According to the Cleveland Clinic, Pilates strengthens the core, improves balance and coordination, and increases proprioception (spatial awareness), resulting in more effective, balanced movement and a reduced risk of falls or other accidents. [2]

Overall, Pilates can be a great addition to an exercise program for women over 50, as it can help improve strength, flexibility, and balance, which are crucial for maintaining good health as we age.. It’s important to consult with a doctor before starting any new exercise program, especially if you have any health concerns or conditions.

Benefits include:

  • Builds core strength and stability
  • Improves flexibility and balance
  • Increases muscle tone and definition
  • Helps with injury prevention and rehabilitation
  • Improves posture and alignment


Yoga

Yoga can be a great form of exercise for anyone but especially for women over 50, as it helps improve flexibility, strength, and balance, among other things.

It’s also important to remember that yoga is not just about the physical postures but also about meditation and breathing techniques. These can help improve mental acuity, memory, focus, reduce anxiety, and provide overall health benefits, including pain management.[3][4]

It creates a routine that hits every aspect of your mind, body, and soul.

Benefits include:

  • Reduces stress and anxiety
  • Improves flexibility and balance
  • Help reduce inflammation, which helps to decrease aches and pains
  • Increases strength and muscle tone
  • Enhances mindfulness and mental clarity
  • Can improve sleep quality and duration

Walking

Did you know that walking for 20-30 minutes daily can offer numerous health benefits to people of all ages and fitness levels? 

Walking is a great exercise for women over 50 that can provide numerous benefits to overall health and wellness. According to the Mayo Clinic, regular brisk walking can help women over 50 maintain a healthy weight and lose body fat, prevent or manage various conditions such as heart disease, stroke, high blood pressure, cancer, and type 2 diabetes, improve cardiovascular fitness, strengthen bones and muscles, improve muscle endurance, and increase energy levels.[1]

Strength Training

AND, last but not least…this is an important one for anyone, especially if you are over 40.

As we age, we naturally lose muscle mass at the rate of 1-2% each year, and after age 50, that rate may increase to 2-3%. This loss of muscle mass can lead to a decline in strength, changes in your metabolic rate and metabolism, your mobility, and balance, making it more challenging to perform everyday activities and increasing the risk of falls and injuries.

To combat this, it’s important to incorporate strength training exercises into your fitness routine. Whether you add barre, pilates, yoga, or weights in your mix, strive for doing 2-3 days of strength training a week.

Resistance training has been shown to help maintain muscle mass and strength, as well as improve bone density and overall physical function in older adults. Additionally, consuming adequate amounts of protein in your diet can help support muscle maintenance and repair.

Strength training has many health benefits for peri-menopausal, post-menopausal, and beyond:

  • It speeds up Metabolism (which will help shift that belly fat) and your Metabolic rate.
  • It helps improve Balance and Stability
  • It helps to balance your Hormones (testosterone & growth hormone)
  • Boost libido 
  • It helps prevent age-related muscle loss
  • Increases bone density in the spine and hips. Not only do we start losing muscle each year, but the loss of bone density occurs at a rate of 1.8-2.3% without resistance training in the spine and 1.0-1.4% in the hip per year for women over 40. However, regular resistance training has been shown to help maintain and even increase bone density, reducing the risk of osteoporosis and fractures.
  • Improves body composition.

Bottom line

All these exercises I have listed above are considered LIIT workouts (low-intensity interval training), which is also better for keeping your hormones balanced as high-intensity training can be super stressful on our hormones, particularly for females.

It’s important to note that a well-rounded exercise program for women over 50 should include cardiovascular exercise, flexibility, and range-of-motion movements, weight-bearing exercises for muscular strength and endurance, deep breathing, and body awareness exercises [6]

Incorporating Barre, Pilates, Yoga, Strength Training, and Walking into your fitness routine can improve physical and mental health, increase strength and flexibility, and improve overall well-being.

Make sure to always listen to your body and make modifications as needed to prevent injury and ensure that you’re getting the most out of your workouts.

Do you need help with motivation, accountability, or figuring out a well-rounded Wellness or Fitness Program that works for you in midlife & beyond?

I can HELP! Book a FREE 15min Success call TODAY to ask any questions and see how I can help you THRIVE & LIVE YOUR BEST LIFE after 50!

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Vitamin D in your Midlife

Did you know that once you hit your midlife and beyond, your vitamin D production reduces in the skin? Up to 50% of the world’s population might be affected with Vitamin D deficiency due to a lack of sun, leaving many people deficient in vitamin D. It is the only nutrient your body produces when exposed to sunlight (1)

As we age, we tend to absorb less vitamin D than before.

Ensuring you are consuming or absorbing Vitamin D is crucial at any age, especially once you reach 40.

More people are spending more time indoors, wearing sunscreen outside, and eating a diet low in quality sources of vitamin D, increasing a deficiency.

As we hit 40, our bodies start going through changes, and we start losing muscle mass at a rate of 1-2% each year, which jumps to 2-3% after 50. Women start seeing shifts in hormones as well as testosterone in men.

Vitamin D can help protect against age-related changes as we age, along with other great benefits.

Why is Vitamin D important?

☀️ Supports Strong Bones & Lower your risk of Osteoporosis

☀️ Helps with Hormonal Imbalances

☀️ Helps Prevents Muscle Loss & helps strengthen muscles

☀️ Increase Body Immunity & Reduce inflammation

☀️ May aid and support weight loss (2)

☀️ Improves moods and helps reduce anxiety

Very few foods naturally contain vitamin D, but there are some foods you can consume to boost your Vitamin D with supplementing.

  • Salmon, herring, tuna, sardines, & shrimp
  • Egg yolks
  • Mushrooms
  • Fortified foods like Milk (even dairy-free), Cheese, Yogurt, Tofu, or Oatmeal.

And, of course, getting outside a few moments a day will also help with your Vitamin D levels, as it is called the “sunshine vitamin” for a reason.

Don’t let the lack of Vitamin D get in your way of Thriving and living your Best Life! Make sure to get your levels checked at your next physical appointment.

Need help boosting your Health, Wellness, or Fitness so you can Thrive & Live your Best self in your Midlife, Menopause, or Beyond? I can HELP! Book a FREE Success Call to see how.

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Massaging into Positive Benefits

Having a massage makes you feel pampered, special, and amazing. It is the best self-care there is. But, did you know that massage therapy has many health and therapeutic benefits, including mental and physical health?

Adding a massage to your wellness routine is one thing that is often overlooked and underrated.

Various massage techniques have been around and documented for centuries.  It is one of the oldest forms of medical treatment dating back to the Egyptians. You might even find pictures in Egyptian tombs of people receiving massages. 

You can find a large range of types of massages, but the most common are the Swedish, Deep tissue, Trigger, Sports, and Self massages like foam rolling or massage guns.

Here are some benefits that come with having a massage and even some fun facts:

  • FUN FACT: Did you know our skin has approximately 5 million touch receptors, 3000 in a fingertip?
  • FUN FACT: Did you know that Bob Hope had daily massages as part of his health regimen and lived to be 100 years old?
  • Massage therapy improves lymph flow through the body, relieving aches, pains, tension, and flu-like symptoms. It helps increase blood flow to muscles, connective tissue, and lymph nodes [5].
  • It has been shown to help alleviate pain for people experiencing chronic pain conditions and help reduce pain and stiffness in arthritis and carpal tunnel patients. (1)
  • A massage of any kind can help reduces the heart rate and can lower blood pressure.
  • A study has shown that office workers who are massaged regularly are more alert, perform better, and are less stressed than those who aren’t.
  • It can improve sleep and your duration of sleep. Research has shown that having a 60-minute Swedish or Deep Tissue Massage is equivalent to 6 to 7 hours of sleep. even though having a massage has so many positive benefits on increasing your sleep; you shouldn’t omit to work on a better sleep routine, making sure you are getting a minimum of 6-7 hours of sleep. Sleep is vital for your overall health, wellness, and fitness; it shouldn’t be overlooked or ignored. (2)
  • Help alleviate pain and improves fatigue, stiffness, and quality of life in fibromyalgia patients (3)
  • It has positive effects on anxiety and depression by stimulating the release of endorphins, the body’s natural painkiller, and the feel-good hormone. It also helps lower cortisol levels helping you relax and reduce stress, which also helps with your hormones. (3)(4)
  • Getting a sports massage helps increase energy and performance by having a better recovery with your muscles and body. Research has shown that athletes who receive a sports massage after exercise recover faster, heal quicker, have a better range of motion, and have less pain (6)
  • Foam rolling, also called self-myofascial release (SMR), is a form of self-massage. It is the best form of recovery as it helps reduce muscle tightness, soreness, and inflammation – while improving circulation & range of motion.
  • It can help improve the range of motion, enhancing flexibility, mobility, and balance.
  • Your skin is the largest organ in your body. A massage helps moisturize and soften your skin and also helps it detox better.
  • It helps eliminate toxins in your body, improves digestion, and helps reduce inflammation. (7)
  • Elderly people performing massage on their grandchildren have higher self-esteem and are less likely to suffer from depression-based conditions.

Remember that massage therapy should never be in lieu of seeking medical attention. Always consult your physician.

The bottom line is that massage therapy is safe and effective for people of all ages. It is a perfect addition to your Health, Wellness, & Fitness routine.

Foods for Seasonal Allergies Relief

It’s that time again when everything is in bloom, and the dreaded POLLEN Season is in full effect! 🤧

Looking for some relief with Seasonal Allergies?

When your cars, grounds, and the air are thick with that nasty yellowish mist of pollen, why not head to your Kitchen to help with your symptoms?

Here are some Foods that can help FIGHT your symptoms to aid in some relief.
  • Citrus Fruits-Vitamin C from Oranges, kiwis, lemons, grapefruit, and limes can help reduce histamines that cause sneezing and running nose from seasonal allergies.
  • Omega 3s from fatty fish like Salmon or fish oil, flaxseeds, chia seeds, and hemp seeds. Fatty acids can help decrease the narrowing of airways in asthma and some cases of seasonal allergies from their anti-inflammatory effects.
  • Ginger, fresh or dry, can help reduce inflammation that may help dry up mucus so you feel less stuffy by clearing up nasal passages, eyes, throat, and even joint pain. Ginger also has antioxidants to boost your immune system. (1)
  • Magnesium from bananas, almonds, cashews, pumpkin seeds, legumes or beans, wheat bran, and leafy greens may help you breathe easier. This is because it is a natural antihistamine, and it also has the ability to act as a bronchodilator. (2)
  • Green Tea in all forms, including matcha green tea, is antioxidant-rich and has anti-inflammatory protection against allergens.
  • Probiotics in yogurt or fermented foods like kimchi, sauerkraut, tempeh, miso, and buttermilk might be important in preventing and treating allergic rhinitis. It can also help improve histamine intolerance symptoms. This will help relieve your allergy symptoms and boost your overall quality of life.
  • Turmeric, fresh or dry, is a great super powerhouse herb and also a great anti-inflammatory. It can help slow the onset of symptoms caused by the allergy season by acting as a natural antihistamine.  (3)
  • Pineapple-Bromelain, found in pineapple, is an enzyme that may help relieve swelling and may help with congestion.

While these foods will not cure seasonal allergies or are meant to replace any treatment, they can help as part of your overall lifestyle, helping to reduce inflammation and allergic response… instead of sneezing and snorting your way through it.

What to Avoid when seasonal allergies are high and ways to limit pollen exposure.
  • Stay indoors on dry, windy days. The best time to go outside is after a good rain, which helps clear pollen from the air.
  • Check the pollen count using your weather app and plan your day when going outside. Even wear a mask.
  • Avoid lawn mowing, weed pulling, sweeping the porch, and other outdoor chores that stir up allergens.
  • Remove clothes you’ve worn outside and shower to rinse pollen from your skin and hair.
  • Try to resist leaving the windows open during the day. If you wish to have your windows or door open; do it before 9 am when the dew is still in the air.
  • Don’t leave your clothes outside to dry during the heavy pollen season.

The bottom line, when the trees and flowers bloom in Spring, you don’t have to suffer from seasonal allergies. Start arming yourself today to help fight or reduce your symptoms so you can enjoy the Spring & Summer weather.

Need help improving your Health or Wellness? I can help; book a FREE 30 min call to see how I can help you THRIVE and LIVE your BEST Life!

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Holistic Wellness

You hear alot the word “Holistic” and “Wellness” on social media or the internet, but what exactly does it all mean?

I know you might instantly think of herbs, smudging or incense, alternative meditations, aromatherapy, and so on when you hear the word Holistic. 

BUT, Holistic actually means addressing a person as a “WHOLE”….physically, emotionally, socially, and their well-being. Looking beyond one thing like just exercise or just nutrition but focusing on the Whole Person’s mind, body, & soul, taking every aspect of a person’s life into account in order to find a place of healing, balance, and positive energy. (1)

AND Wellness means the state of being in good health, especially the act of practicing healthy habits on a daily basis to attain better physical and mental health outcomes so that instead of just surviving, you’re thriving.

Wellness focuses on you mentally, physically, socially, spiritually, emotionally, environmentally, and existentially. When one dimension of our well-being is out of balance, the other dimensions are affected. (2)

Why is this important? If you just focus on working out or exercising and maybe start a diet you saw online, you are not working on Yourself as a WHOLE, making sure to promote a balance in factors such as your lifestyle, mental health, sleep habits, recovery, stress level and so much more.

For example, you could be doing that cleanse you saw someone promoting online and doing your BootCamp workouts to make sure you burn that fat you desire, BUT you may be suffering from lack of sleep or insomnia, or your hormones have gotten out of balanced, OR your stress levels at work have increased, leading your cortisol levels up.

Guess what? That cleanse and BootCamp will not get you the results you are looking for and actually could lead up to the opposite of what you are trying to achieve because you were not working on yourself as a whole and keeping all aspects of your Wellness in harmony.

As you can see, Holistic and Wellness are similar as they are both focusing on more than one thing. Holistic wellness promotes wellness in all areas of life and strives to bring a person’s mind, body, environment, and spirit into balance. (3)

We tend to have blinders on and just focus on one or two things in our Health, which typically is losing weight or eating better so that we don’t look deep into the root cause of what is going on as a WHOLE within our bodies, minds, and soul.

You want to keep a synergy with your body. Start listening to your body, writing down, and taking note of everything that is going on in your life to make sure you are not overlooking certain dimensions within your Health & Wellness.

So, don’t forget to work on your stress management, or sleep, recovery or self-care, healthy habits, or mental health when you are working on your goals for 2023.

At Erin Wheless Wellness, I work with you in a complete Holistic Wellness approach to provide a customized program for you that gives you precisely what you need when you need it and helps you reach your goals, no matter how those needs may change. I work with you one-on-one, coaching you in health, nutrition, healthy habits + mindset, and fitness wrapped all in one excellent package. All of these elements work in perfect harmony. Whether you seek sleep and stress management guidance, better nutrition or lifestyle choices, get healthier overall, or improve your fitness or recovery, I’ve got you covered. I believe in coaching the body and the mind from the inside out to help you become a healthier, happier, and better version of yourself.

If you would like to have a FREE 30-min Coaching Call or have more questions about how you can improve your overall Wellness, book a FREE call with me below.

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Sleeping into Positive Benefits

Do you feel like no matter how healthy you eat, try to stay active, or try to reduce stress and work on yourself, you just can’t seem to reach those goals? Frustrating, isn’t it?

Stop trying to blame yourself and start evaluating what might be stalling you from reaching those goals, whatever they may be.

One main problem is your sleep, especially the quality of your sleep which is affecting your health, wellness, and mental health.

Sleep affects everything in our bodies literally.

If you are not getting a night of good sleep, you could struggle with weight gain and find it harder to lose weight, even if you are eating healthy and exercising. Lack of sleep also messes with your metabolism and hormones, and if you are in midlife or menopause, you may notice problems sleeping as well. Not getting enough Zzzz has even been shown to decrease your body’s ability to build muscle, athletic performance, and recovery.  Sleep is where your body recovers, heal, strengthens your immune system, keeps your brain healthy, improves mood, helps clean and get rid of body waste. And so much more. (1) (2)

Make sure to strive to get at least 7+ hours of sleep a night and make sure you are getting quality sleep, and you are not waking up alot at night. 

Working on a bedtime routine an hour before you go to sleep can help you strive closer to getting better sleep.

So what is a Bedtime Routine?

This a routine you perform at least an hour before you go to bed every night that helps prepare you for sleep.

  • It could be taking be warm bath (I love soaking in lavender epsom salt),
  • Reading a book (not on a digital device) can help relax you and reduce stress. There have even been studies showing reading 30 min before bed or longer can help you fall asleep, improve the quality of sleep, and help you to be able to sleep for a longer duration. (4)
  • Make sure to set up a sleep schedule by going to bed near the same time every night to set your body up with a natural circadian rhythm (sleep-wake cycle).
  • If you feel you are always racing with thoughts, thinking about work, replaying your day, or feeling anxious. Start journaling or brain-dumping everything in your head at the moment during your bedtime routine. That way, you are getting everything out onto paper, so you do not bring it to bed.
  • Performing light stretching or doing restorative yoga during your bedtime routine releases any tension or stress, promotes a sense of calm, and activates our “rest-and-digest” response, preparing us for a good night of sleep. Yoga Nidra, which is a meditative state of a deep relaxation type of yoga, affects melatonin levels and helps restore energy and calms the mind.
  • Meditating, breathing exercises, and drinking chamomile or herbal tea will relax your body and mind. helping in aiding sleep.
  • Make sure your bedroom is set at a cooler temperature, removed from any distractions or noises, and is dark. (3)

What should you AVOID for a good night’s Sleep?

Just like your bedtime routine preparing your body for sleep, you also need to be aware of things that will disturb your sleep and the quality of sleep.

  • Avoid ALL Electronic Devices. Make sure you avoid any blue-light devices like your phone or smart tablets an hour before sleep or during your bedtime routine. that blue light floods your brain, tricking it into thinking it’s daytime. As a result, your brain suppresses melatonin, your circadian rhyme, and works to stay awake.
  • Avoid Caffeine after 3 pm. Caffeine can disrupt your sleep for up to six hours after consuming it.
  • Reducing or avoiding alcohol. Having 1-2 drinks in the evening can interfere with your REM sleep or deep sleep and have you waking up in the middle of the night at times, so your quality of sleep becomes poor. Try to avoid drinking alcohol 3-4 hours before you plan on going to sleep.
  • Omit Large Meals Before Bed. Do not eat a large or heavy meal before bed, which makes it harder to fall asleep. If you must, eat a light snack containing protein, low-digesting carbs, and fat. Bananas with peanut butter or yogurt are a great snack, as bananas are rich in magnesium and have been found to increase melatonin significantly. Cherries are also a natural source of melatonin, and adding them with yogurt makes another great snack.
  • Watch Liquids before Bed. Make sure to cut off water and liquids right before bed. Nothing is worse than waking from a good sleep a few times a night and running to the bathroom.

Here is What Happens When You Get Enough Sleep Each Day,

  1. Improves our mood and the ability to manage our emotions;
  2. Make us less impulsive (which helps us make better decisions..including foods choices);
  3. Boost memory, helps us learn and remember;
  4. Improves cognition, concentration, and attention;
  5. Keeps our brains healthy;
  6. Helps us lose fat and build valuable lean tissue like muscle and bone;
  7. Helps repair tissues;
  8. Helps regulates our blood sugar and lipids ;
  9. Several hormones are involved in sleep and circadian rhythmicity. Cortisol and melatonin are the two main hormones that regulate your sleep pattern. Sleep is a vital part of maintaining your metabolism and your hunger hormones (Leptin, Insulin, & Ghrelin). Your growth hormone levels are also increased during sleep. (5)
  10. Regulates our hunger, appetite, and satiety (which helps us make wise food choices, eat the right amount for our bodies, and eliminate cravings);
  11. Helps clean up and get rid of our body’s waste products
  12. Helps boost energy levels, athletic performance, and recovery

What happens when you don’t get enough sleep?

  1. Affects our emotional well-being, our cognitive abilities, and our physical health.
  2. Our mood (increased irritability, mood fluctuations, feeling low or depressed, blah)
  3. Lack of Motivation and feeling negative
  4. Less able to manage our feelings and behaviors
  5. Decrease performance at work, home, and exercise
  6. Unable to concentrate or focus and brain fog
  7. Drowsiness, low energy, and tired
  8. Compromising immune system
  9. Lack of willpower, cravings, and hunger increase
  10. Weight gain and problem losing weight
  11. Hormonal imbalances and changes in metabolism
  12. Prone to more injuries
  13. Risk of many health issues or diseases

“Sleep is the golden chain that ties health and our bodies together.” — Thomas Dekker

As you can sleep is extremely important in your overall health, wellness, and mental health. It is time to prioritize your sleep more, just like you do with your diet and physical activity.

If you need help with sleep, stress management, or any part of your Wellness, I can HELP! Book a FREE 30 min Breakthrough Coaching Call with me below!

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Habits + Mindset Crushes Resolutions

Happy NEW YEAR! 2023 is HERE!! It’s a New chapter, a New Day and a Fresh start to the year.

Are you ready to take on the year like an Empowered Warrior!

On my last Blog, we talked about setting Intentions and not Resolutions….today we are going to talk about tweaking and building your Habits + Mindset, Not Resolutions for this year.

Why should we not focus on the Resolutions or Goals as we have in the past? We talked about before some of the negatives that Resolutions can bring….BUT, let’s talk about something else you don’t think about.

When you jump into that all-or-nothing Resolution of strict eating, fad diets, detoxes, and cleanses……you are NOT WORKING on the underlying issues that have brought you to want to improve your health or change.

So what am I talking about? I am talking about your Habits & Mindset. That restrictive eating or detoxes will NOT help you if you have a sugar addiction, or you are an emotional eater, or maybe extremely stressed, you are always busy helping others but never take time for yourself, you don’t get sleep during the week, you only workout for 30min-1hr but sit the rest of the day, or you tend to self-sabotage yourself without even realizing. 

Do you see where I am going with this? All you are doing to yourself is getting on the Yo-Yo wheel in life.

What happens is your habits and mindset go back to the same routine as before because you never really worked on building them or even working consistently for them to stick into a routine. 

It is NOT YOUR FAULT or your Lack of Willpower if you fail on that fad diet, detox, or stop working out at the gym, or go back to eating sugar or bread after a detox or cleanse. Those all easily set you up to FAIL, no matter how much you try.

One of the top reasons habits work is that they are on autopilot – you don’t have to give them much thought or energy.

They’re actions you take automatically every single day and can be small steps you take that lead you to bigger and better results.

In fact, research shows that right now, as many as 45% of the things you do each day are done out of HABIT. So time to Build Habits instead of Resolutions!

Here are some ideas of some Habits to start incorporating to work on every 3-4 weeks.

  • Exercise or Move for 15+ min (Walking is Great) 
  • Stand and Move more throughout the day.
  • Eat less Sugar and Processed Food.
  • Eat out Less weekly
  • Eat more BALANCED Whole Foods meals daily
  • Eat more Fruits and Vegetables Daily
  • Watch your portions and eat until Satisfied (Don’t Overeat or to Fullness)
  • Watch your Sodium Intake
  • HYDRATE-Drink at least 8 (8 oz) glasses of water 
  • Sleep for at least 7-8 hours every night
  • Practice 10-15 mins of Stress management + Mindset work: meditating, breathing exercises, journaling, self-care, etc. (Pick one & stick with it for 3-4 weeks!) 
  • Have 5-10 min of “ME” TIME 
  • Digital & Social Detox
  • Work on a Morning & Evening Routine
  • Be NICE to yourself and practice more self-talk and self-love (and that includes loving your body)
  • Start every day with a Positive thought.

Now, please DO NOT overhaul your life by doing all habits at once. The best and easiest ways to work on your habits and make them stick is to pick 1-3 and start slowly incorporating and working on them Consistently for 3-4 weeks so they can become a routine. 

Then, when you have them down as a normal routine, you can work on another habit.

Remember that consistency WINS the race, so even incorporating things in slowly and keep moving forward is far better than an all-or-nothing approach.



“Good habits once established are just as hard to break as bad habits, and bad habits are easier to abandon today than tomorrow.” 

― Lucas Remmerswaal

What ONE Habit are you going to work on this week?

Unsure where to start with working on your Habits, Mindset, or Nutrition? Need help with your Fitness? Looking for Motivation and Accountability? I’ve got you COVERED!  I offer a FULL Holistic approach focusing on YOU AS A WHOLE, Mind-Body-Soul! 

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Set Intentions Not Resolutions

Let’s set Intentions, Not Resolutions, for January 1st!

Happy New Year! As we approach 2023 in a few days, we are always so eager to focus on Resolutions and Goals for the New Year, right?

BUT have you thought about this year setting Intentions instead of those Resolutions that are usually lackluster in a few months?

Don’t get me wrong, setting those Resolutions are not bad, but they are usually filled with all-or-nothing and drastic approaches that usually only last til February or March, leaving you feeling defeated.

Did you know that, in fact, research shows that only 10% of people successfully stick to their New Year’s resolutions?

So this year, focus on your intentions for 2023. Make a list and write them down this weekend.

WHAT IS THE DIFFERENCE BETWEEN SETTING INTENTIONS & RESOLUTIONS?

You hear before or after yoga practice to set an intention for the day, and yes, it can easily be thought of as a goal for the day.

Now, I know what you are thinking, what is the difference between a goal and intention? I thought they were the same thing a while back as well.

Setting an Intention focuses on the present and internal state of being, a feeling you want to achieve, and your relationship with yourself, setting more compassion with yourself. Like I want to feel happier, I want to feel heard at my company, I want to feel more at peace and not so anxious, I want to feel confident, or I want to Thrive and not just survive in my health. (1) (2)

Setting a Resolution can focus on the Negative, while intentions focus on the Positive. Like setting a Resolution I want to lose weight or be skinny, I want to make more money, etc. Setting Resolutions can end up focusing on what you lack, leading to issues within your mental health, but Intentions actually highlight what you have and a more positive aspect of thinking.

Unlike setting your resolution or goal, which can be accomplished sometime in the future, setting your intention is a state of being that can start the moment you decide to make it happen.

Other ways you can work on your intentions daily is also setting positive affirmations to say out loud to yourself or writing them down, or even practicing daily gratitude.

So how do you even start with setting your intention this weekend for the New Year? 

Think of those goals or resolutions you have been thinking of since October. 😉 Now, think of how you want to feel when you accomplish them. 

There you go; that is your Intention to set. Keep it somewhere you can view daily and make sure what you do or say each day aligns with those Intentions you are setting.

Remember, setting an intention is something you want to live by that you can carry with you throughout the year, which will help you reach those goals you want to set and have a feeling of enlightenment.  When you set an intention, you choose to live more mindfully and open to new outcomes.

And later, we will talk about those Habits & Mindsets to start working on at the beginning of 2023 instead of those drastic approaches and detoxes or cleanses that do not work on underly issues or set up structures for you not to fail and actually achieve your intentions and even goals for the year.

Let us know what your Intention is for 2023.

Not As Healthy As You Think

We all know some of the basics of staying healthy, like staying active and eating a healthy diet. But you may not be eating as healthy as you think. So, how Healthy is your diet, really?

Did you know that NEARLY 9 IN 10 PEOPLE THINK THEIR DIET IS HEALTHIER THAN IT REALLY IS? According to a new study, almost everyone thinks their diet is far healthier than it actually is. In fact, of the nearly 10,000 people researchers looked at, only 15 percent could accurately tell how healthy their diet was. Interestingly, those with the worst diets had the best idea of how unhealthy it was. (1)(2)

Researchers said the difference between the ideal healthy diet and what people were actually eating was typically a lack of whole grains, greens, legumes, seafood, and plant-based protein, and too much sodium and saturated fat. 

How can this be? Many people overestimate the quality and quantity of their food. They also are unsure of what is actually healthy and what is claimed to be healthy.

So, what is actually considered a Healthy diet for most adults? Here are some helpful tips to ensure you are eating a healthy diet.

EAT DAILY

  • Fruits & Veggies: Consuming at least 4-5 servings of whole fruit and vegetables daily. Make sure to eat the RAINBOW because not one fruit or vegetable provides all the nutrients you need.
  • Legumes: Consume up to 1 cup or less of legumes daily (like lentils and beans).
  • Healthy Fats: Consume healthy fats (like nuts, seeds, avocado, olive oil, and avocado oil.) The Academy of Nutrition and Dietetics recommends eating around 20 % to 35 % of your total daily calories in the form of healthy mono and polyunsaturated fats. 
  • Whole Grains: Consume at least 6 oz of whole grains daily (like rolled oats, millet, barley, buckwheat, whole wheat, and brown rice).
  • Lean Protein: Consume various protein sources such as seafood, lean meats and poultry, and eggs, including the legumes, nuts, and seeds from earlier.
  • Omega 3s: Eat more Omega 3s Fatty Acids. Consume Your body doesn’t produce fatty acids; researchers recommend that healthy people consume 500 milligrams of EPA plus DHA daily. Excellent sources are fatty fish like salmon, anchovies, sardines, Atlantic mackerel, cod, herring, lake trout, tuna, oysters, seaweed, walnuts, flaxseed, chia seeds, and hemp seeds.
  • HYDRATE! Make sure you are consuming 8 glasses daily, or at least a minimum of 6 glasses. This includes fluids from water, beverages like teas and juice, and from food. BUT remember, you may need more water if you are working out or out in the heat. Bonus tip, eat more cucumbers, watermelon, celery, watercress, apples, tomatoes, peaches, zucchini, and lettuce, as these foods are very high in water. Not to mention you will also get your fruit and veggies servings in as well.
  • AND STAY ACTIVE! Making sure you are being active and moving more. Regular physical activity is one of the most important things you can do for your health. It can be as simple as walking, standing, or moving around more. Did you know that a new study by Simon Fraser University reveals that sitting six to eight hours a day at a desk increases the risk of early death and heart disease? Researchers studied 100,000 people and found those who sit for more than eight hours a day have a 20% higher risk of early death and heart disease. (3)

REDUCE OR ELIMINATE

  • Reduce Sugar Consumption; start slowly reducing or eliminating sugars added to foods you buy, sugary drinks by the manufacturer, or specialty coffee drinks, cane juice, corn syrup, dextrose, fructose, fruit nectars, glucose, high-fructose corn syrup, lactose, malt syrup, maltose, brown sugar, sucrose. As well as sugars naturally present in honey, maple syrup, molasses, raw sugar, fruit juices, and fruit juice concentrates. Even though those are natural sugars and best to use, moderation and reduction is the key. Need help reducing sugar in your diet? I have a FREE 7-day Sugar detox that helps educate you on the hidden sugars you might be unaware of and will help you reduce cravings.
  • Less Processed Foods, Saturated Fats, and Trans-fats. Start reducing consumption of fatty meat, butter, palm and coconut oil, cream cheese, ghee, lard, baked and fried foods, and pre-packaged snacks and foods, such as frozen pizza, pies, cookies, biscuits, wafers, and cooking oils, spreads, and particular high-fat dairy foods. (4).
  • Reduce sodium consumption. Less than 5  g of salt (equivalent to about one teaspoon) per day (8).  Salt should be iodized. Be careful when consuming processed foods as they are high in sodium, ready-to-eat meals, processed meats (such as bacon, ham, and salami; cheese; and salty snacks), or from eating out.

Remember when eating to be more mindful of the quality of your food. Think to yourself, How close is it to a whole food?

The bottom line is to slowly start incorporating more foods you should eat daily and slowly reduce the ones to eliminate. This will help ease you into better health habits and make it a part of your daily routine.

If you need guidance with your nutrition or healthy habits, I can HELP! I am here for all your Health, Wellness, & Fitness goals.