Summer Wellness Challenge for the Mind, Body, and Soul.

For the mind and soul: Get a little notebook and everyday write down something you are grateful for during the day.  Even if it's a bad day, there is something to be grateful for, and if it is a good day, write down lots of things.  This gets our minds focusing on the positive and looking for the little blessings each day.  Make this a habit. If you miss a day, no biggie, just start up again the next day!

For the body (and really for the mind and soul too): Make a doable plan to be/stay active during the summer.  Go for a walk early or in the evening when it isn't so hot out. Just make the plan specific. Instead of saying: I'm going to walk more, say, I'm going to walk for 20-30 minutes 2-3 times a week.  Be clear on what your plan is, but don't make it so difficult it doesn't fit in your schedule.

Come up with a short workout routine to do 2x a week.  It could be as simple as this:

10 squats, 20 jumping jacks (regular or stepping out), 10 push-ups (wall, knee, or regular), 20 march -ups (high knee marching with bicep curl), 20 crunches - repeat everything 3x - increase number of repetitions of each exercise as it becomes easy for you.

Feeling overwhelmed or not sure where or how to get started?  Reach out! I would love to help you on your wellness journey.

914-443-8902 jbsouthard12@gmail.com

Moving forward is a process.  Most of us don't just wake up one morning and think, here I go.  Life is full of ups and downs each and every day.  We need to feel the feels and process everything that gets thrown at us, but we don't need to get stuck. Taking care of yourself, is an important part of getting and staying unstuck.  When we take care of ourselves, it gives a feeling of self worth and positive self esteem.  So even though you might be facing a difficult time or experience, you can still have a sense of self worth.  That gives you the strength and endurance you need to push through mentally, but also physically.  Obviously, going through a stressful situation is draining, so we need good nutrition, and exercise to get through.  Our bodies need the nourishment to sustain us and keep our immune systems strong.  We also need physical activity to burn off some stress and release those hormones that help regulate our moods and fight off those stress hormones, and allow us to get better quality sleep.  Rest is important too!  We need rest to help our bodies recover and repair. Remember to be patient with yourself during difficult times.  Take care of yourself in all areas and keep moving forward.  Some days it may feel like you are taking leaps and bounds, and other days it may feel like baby steps.  Either way, you are springing forward.  I pray you have peace and hope in the journey, no matter what you are facing.  As always, I'm here to help.

I love all the things I do because I love helping people to see things from a different perspective.  Being healthier isn't just about losing weight or looking a certain way, it's about gaining freedom in your thoughts about food, your body, your health, and your mind.  Let's look at better health as a positive rather than a problem to be fixed.  We don't need to be "fixed", we just need to appreciate what we have been given, and learn to appreciate that by honoring ourselves, our bodies, and our minds. Let me know how I can help you get started! 

You have to take care of yourself in order to take care of those around you.  If you are depleted, then you have very little to give back.  We often run on fumes, leaving us feeling exhausted and drained. In my 6 Weeks to a Healthy Self program, we get to the root of the importance of taking care of yourself, get you set up with healthy meal ideas, make a plan for being more active, and look at the emotional aspects of self care.  Certainly being healthier is a life long process, but this program gets you on track to having a healthier lifestyle. Click on the about tab for more information and a full description of the program.  It's not an all or nothing diet.  It is a program designed to set you up for long term success. Now is a great time to start!

It is possible to stay on track during the holiday season while still enjoying yourself.  The holiday season is already in full swing, but it lasts approximately 6 weeks from Thanksgiving through the new year.  Sometimes we tend to carry those bad habits we've picked up along the way and carry them over into the entire winter season.  How can you stay on track this holiday/winter season?  Here are a few tips:

1.Eat healthy more often than you don't.  Follow the 80/20 rule.  Make a point of eating healthy 80% of the time, that way when you do go to a holiday get together, you can enjoy yourself guilt free.  Control what you can. Make some healthy dishes along with the desserts. Don't be that person who is pulling carrot sticks out of your purse at a party. LOL

2. Add exercise in to your schedule.  Don't use the cold weather as an excuse to be a couch potato.  Bundle up and go for a walk or do a little exercise routine right in your own home.  It doesn't have to be complicated. Just make a plan.

3. Maintain healthy sleep habits the best you can.  It's so important to get good sleep.  That is when your body restores iteself.  Try to go to bed and get up at the same time most days to set your circadian rhythm.  

4.Take some mental time outs.  It's ok to feel emotional during the holidays.  It can be a stressful time for so many reasons.  Remeber to care for yourself emotionally too.  Journal, meditate/pray, prioritize tasks, go for a walk (hey that is a win/win - exercise and decompress at the same time!!). See how I snuck that in there. :)

5. Enjoy! Most importantly enjoy the season and your loved ones.  Time is precious, people are precious - even when they are a pain in the rear.  Don't sweat the small stuff because in the bigger picture, none of that matters.  Open your heart to your loved ones and love big. (Don't be afraid to set boundaries where needed as well if that is necessary).  

Remember to care for yourself in all ways during the holiday season by creating some balance.  I pray your hearts and homes will be filled with peace in the weeks ahead!  Happy Holiday Season!