If you’re like many people, sitting at a desk or driving a lot means upper back tension! Try this for getting a little more relaxed in those big back muscles.
HAPPY FEET CHALLENGE
Your feet work SO HARD for you ALL DAY LONG. This week I’m challenging you to show them some love by giving them a little massage!
All you need is a tennis or lacrosse ball and a few minutes – you can do this when you’re winding down at night in front of the computer at TV or sitting at your desk (no one has to know!).
Simply roll each foot (no shoes!) on the ball for a few minutes. Go as fast or as slow as you want, applying as much or as little pressure as feels good.
As you go, you’ll notice some spots feel tighter than others. Spend a little extra time on each tender/tight spot and let the muscles relax a bit.
The goal isn’t to cause yourself any pain. You should feel like you’re releasing some tension in your feet as you go! It should actually feel really good!
Sometimes our feet can get so tight we don’t even notice they could use a little TLC.
You’ll be amazed at the difference this can make in how doing this will actually release tightness up through your legs and hips and impact the rest of your body! It’s also a great preventive exercise for plantar fasciitis.
Your challenge is to get a ball and roll your feet every day for 3-5 minutes each!
Are you in? I certainly am! Let me know in the comments below…
Sometimes when we say we want to change something about our lives, there are hidden reasons for staying exactly the same. There’s a certain comfort in it for sure. Even when we feel desperately about wanting change, underneath we may worry about what we’ll lose out on because we change some aspect of ourselves.
The reasons are endless from the fear of people judging you to losing someone who won’t ‘get’ the new you. Maybe it will change your peer group to one that has more money even. Whatever the case, we often need to dig pretty deep to figure it out.
I once decided that I would never engage in office gossip again. And for a short time I did, but what ended up happening is I felt like I couldn’t even talk to my office pals. every time I did, there were complaints about this one or that. I felt drawn in again because I wanted to fit in. Fitting in is a shockingly common reason for not changing. Another big one is guilt; we can commiserate with others who are in the same boat, but when our lives change for the better, we feel as if we don’t deserve it for some reason because others didn’t achieve it.
How do you get through it? Well, first you need to identify your reason for not taking the leap. Once identified, get realistic. Do you really think that others would disown you if you stopped gossiping for example? If they did, are they worth your time?
Is guilt a valid response to getting what you want? Again, if others are feeling jealous of you, that’s on them. It’s time or them to step up and put the work in the same way you do.
Working with someone like a coach or a counsellor (depending on where your desire to change is stemming from) can help you phenomonally to look a things a bit differently, to reframe the situation and change your perception of the problem. Find someone you feel good with – take them for a test drive. Coaches often offer a free first session which gives you a great chance to see what working with them will be like. Take advantage of that to find the right fit. It’s very important that the person you end up working with makes you feel safe and comfortable for the deep work that can often be involved.
A little while ago I wrote a post called Sugar, Sugar and this is a follow up to give you a few strategies to beating sugar cravings.
Hopefully these strategies will help you out. And remember, with the holidays on us, it’s important to choose the best option in the situation. For example, go for home baked goods rather than store bought. Make informed choices and enjoy what you eat rather than blindly going for it and hardly even tasting it.
If you feel like you want to take the further, book a free total transformation breakthrough session with me, you might just find your big aha that gets you on the path to the most alive, most vibrant version of you!
So it’s Black Friday today (which somehow ended up in Canada even though our Thanksgiving is in October). I know there are a lot of people that are shopping for gifts today and wanted to highlight a few things around gifting.
With that all said, if you are struggling to think of a gift for a person on your list, consider some items that may help their health. We can all use a bit of tweaking whether it be something around physical, mental or emotional health. Here are a few ideas:
The Fitbit (which is on sale today at Amazon):
A cool water bottle for hydration:
A good read:
A great diffuser:
And, of course, I have all my own products too ; ) Check them out, all natural and fabulous (at least I think so!)
Happy shopping everyone!
If it’s time for you to make lasting changes to your health I encourage you to join me for a free webinar. Find out more in my short video:
Register at http://bit.ly/2RQ5fS8
Do you suffer from imposter syndrome; feeling as if what you do is somehow fraudulent, that you are not truly qualified for the work you do or the role you play? It’s actually pretty common. It’s believed that this often starts with messages we hear growing up (the way we have interpreted those messages as opposed to the intended message). This leads to a feeling that we are never really good enough for the salary we make or the position we are hired for, or that we aren’t good enough for the person we’re in a relationship with. Even for the friends we have at times.
Here are some of the thoughts that might be running through your mind on a loop if you are feeling like the imposter:
All of these thoughts undermine what you know, what you are capable of and what you are able to accomplish now and the resourcefulness you possess. They’re detrimental to a healthy ego and to health in general. Having these types of thoughts on loop is stressful! Feeling like you can’t fail or someone will find out you’ve been handed something you didn’t deserve will keep your cortisol levels elevated pretty much all the time. That leads to more weight gain for one, unhealthy blood pressure and perhaps elevated heart rate causing extra strain on the heart. It also means you’re less likely to engage in self-care activities – because you don’t feel you deserve those types of things either.
So what do you do? Start by making a list of accomplishments. Be honest with yourself. Say them out loud and own them. Next make a list of qualities that other people have told you about. What compliments have people given you? What have they identified as your skills? What do others think you’re great at? List them out. And again, start to own them.
Make an empowering statement about who you really are. What is it you want to accomplish next? Know that you can do it. Own your greatness!
We often think about the endless tasks of everyday living, all the things that we have to do. What if, instead of thinking about what we have to do, we consider what we get to do?
Today, for example, I’m studying for a fitness recertification exam. I don’t really feel like studying (thus I’m taking a break and writing a blog post 🙂 ). However, this isn’t something that everyone gets to do. You need to have the money to do the course in the first place; you need to have the ability to read and take in information- to learn; you need to have a measure of mobility to teach fitness; you need to have access to transportation to get to the exam (whether public or private). There are probably more, the point being, I get to study for an exam, I get to take the exam, I get to teach fitness.
Reframing our thoughts around what we get to do rather than what we have to do is an important step in making positive change in our lives. When we focus on eating well, for example, as something we get to do, we are far more likely to make that shift that we are if it feels like we have to do it.
What do you get to do today?
Your thoughts are like the artist’s brush. They create a personal picture of the reality you live in.” Syd Banks
When you slow your mind down and consider what thoughts loop through time and time again, what comes up? I spent many years telling myself that I wasn’t good enough for more money, wasn’t good enough for a better career, wasn’t good enough for a great love. Where did that get me? A low income in a career that was going nowhere with a guy that wasn’t the least bit suited to me.
What we tell ourselves creates our reality. There are a lot of people who give themselves messages just like the ones I just described, and others who continually tell themselves they are fat or they are ugly and on and on. Where is that getting you? Low self-esteem and lack of self-love comes to mind.
Confidence in ourselves and our ability to serve the world in our own unique ways is vital to living a fulfilled, meaningful life. So how do you get there? Here are a few tips:
Self doubt arises in the mind, but so does self love. The samskaras, as we call them in yoga philosophy, those looping thoughts, can work in your favour with a little mind training. Why not start today.
You are worth it.
If you are interested in a free breakthrough session to help you get there, get in touch with me at firstname.lastname@example.org or book your session anytime.