Don’t Stress Out, RELAX!

Here’s a little exercise to feel the difference between being tense and stressed out, and being relaxed. Start by making tight fists, clench your jaw, bring your shoulders up to your ears, and squeeze every muscle in your body tight,thight,tight. Now take a deep breath and on the exhale just let go and completely relax. Let every muscle release every bit of tension. Feel the circulation coming back to your whole body and the relief washing over you.

So next time you feel yourself tensing up, take a deep breath and let go. How does that feel?

SQUEEZE ME

Tip of the Day

Clear away the cobwebs in your mind!!

Sometimes mid-day we can get a bit foggy; when this happens try doing a simple inversion.  This is an easy way to get some extra oxygen to your brain. Sit in you chair feet flat on the floor, and simply lean forward letting your head hang down between your legs for a few seconds. Be sure to come back up slowly so you don’t get dizzy.



Picture from: yogaforhealthyaging.blogspot.com

Tip of the Day

Leave all your baggage at the door: When it is time for you to work out, leave everything behind you, Drop it at the door and let it wait till you are done. Come back with a clear calm mind, and a new perspective.

Tip of the Day

Keep yourself connected: Get your mind and body working together on one task, maintain focus, and let everything else go.

Tip of the Day

Make working out work for you!

Need to work out but just can’t get excited about it or motivated to do it? Don’t make it harder than it needs to be.Find something active you like to do and let that help you get started. Walking, running, swimming, rock climbing, tennis, martial arts, when you find something you like to do ,working out is no longer work.

5 ways to focus on you in the New Year

 

1: Meditation, meditation is the practice of focusing your attention on one thing, an object a word or phrase, shapes colors, or your own breathing. With practice you can relax you mind, by pulling your focus to the one thing you choose, instead of trying to process and deal with all that is going on around you as well as random thoughts of past and present problems and situations. Like most other things in life the more you practice the easier it gets and the more you benefit.

Check out Tip of the Day for a simple Mantra Meditation

2:  Eat healthy; eating healthy doesn’t have to mean depriving yourself, or never eating your favorite foods again. The best advice I can give you is…

1: Don’t make any drastic changes without out consulting your doctor.

 2: Start by adding healthy foods into your regular diet, instead of cutting things you enjoy out. For example, add fresh fruit to breakfast and green leafy salads at lunch and dinner. Eat the fruit and veggies first then move on to the rest of the meal. The idea is to fill up on the healthy stuff and have less of the food you are trying to avoid without feeling deprived. It’s worth a try.

3: Exercise; make some time to exercise, you don’t have to run out and join a gym or start an extreme workout plan you’re not ready for, start simple. Get out and go for a walk when the weather is nice, or try taking a class. Go by yourself if you need some alone time or with a friend if you feel you need to get out and socialize more. My husband and I have been taking martial arts classes together, two to three times a week for the past three years. We have met some wonderful people and look forward to going to class each week.

4: Manage your time; always remember it’s your life, your schedule needs to work for you. If things are crazy and difficult to keep up with make necessary changes. Cut back on extras or fine someone to help you with things you are not keeping up with.

5: Be happy; being happy is a choice, your choice. It doesn’t matter what the circumstances are, what matters is you and your outlook on life. Choose to be happy and good things will find you. Even on your worst days when everything seems to go wrong, just fake it! Put a smile on your face and sell the good mood until even you believe it.

How to Fit it All in

Last time we talked about what you can do for yourself but where can you fit it all in?

Let’s start from the beginning. First thing in the morning, if you don’t have trouble getting up, now could be a good time for you to fit something in.

Many people get up early to go to the gym or workout at home. You can use the time to read email, read the news or check your Facebook. You can take some quiet time for yourself, have a cup of coffee or tea and mentally plan your day. Take the time to think about what you could do if you got up ½ hr earlier every day.

Do you commute? What can you do with the time you spend in the car? Listen to music, audio books, talk on the phone.

Lunch time, How much time do you have? This is a good time for a lot of people to get some things done so why not make it something you want to do. Go for a walk, read, shop, if you can, make phone calls or play a game. You fill in the rest.

In between Times, (any time in between activities ) Between classes, waiting for kids during activities, look for things you can fit into these times. Think about how much time you have, what is in the area and what you can bring with you.

If you have good amount of time and the weather is permitting, you can go for a walk or a run. If there is a lot in the area you can get a coffee, look around, or shop. If your time is more limited think of things you can fit into a few minutes. You can have apps or music downloads on your phone or wireless devices. Put on headphones and you can meditate. You can always sit in the car if you have no quiet place to go.

These are just a few of my suggestions. Go through your schedule find time, then think of how you can fill it with things you want to do. The more you do it the easier it gets and the more time you seem to find.

It’s your life live it for you.

 

Finding That First 5 Minutes

Finding time for yourself in a busy schedule can be a challenge, are you up for it? Challenge yourself with the task of finding time in your own schedule for you.

Start by making a list of the things you want to do. Once you have that pick out the things you know are possible. There is no sense in making a list of things that can’t be done that will only bring disappointment, and your goal is a happier more fulfilled life.

Here are a few suggestions that take little time, cost nothing, and can be done in a number of locations.

Go for a walk:

Weather permitting of course. Any time during the day you can take a break. At lunch, after dinner, in between classes, when the kids are at practice any time you can. Get some exercise and fresh air, clear your mind, listen to music, walk the dog. Enjoy your time.

Regular Exercise: 

Exercising regularly, there are many ways to get exercise daily and stay fit; I will be exploring many different ways for you to get your exercise.

Breathing Exercises:

What will it do for you? Breathing Exercises can help to reduce irritability, muscle tension, headaches, and fatigue; they can help you to relax and relieve stress.

Time to learn: a few minutes

Time to practice: Anywhere from 30 seconds to 5 minutes to start..

Where can you do it? This is something that can be done almost anywhere.  At home, work, sitting in the car (not driving) in waiting rooms there are so many possibilities.

Guided Meditation :

What will it do for you? Meditation quiets the mind, when the mind is quiet the body can relax .Meditation can reduce stress lower blood pressure; help you relax as well as reenergize you.

 Time to learn : The more you meditate the better you get at it . I recommend short guided meditations to start, I have found it helps to have something to listen to and focus on. Look for guided meditation mp3 wherever you get you music.

Time to practice:  Start with just a few min and gradually work your way up. The more you do it easier it becomes.

Where can you do it? Some place quiet where you will not be disturbed. I like to download guided meditations on to my mp3 player. Find a quiet spot in the house office, in the car (not while driving) outside on a nice day or even waiting for the kids at a practice.

Reading : Why not wind down before bed with a good book. Take your E reader while you Waite at the Dr’s office. Sit outside on a nice day during your lunch break.

Music : Listening to music you love can make a big difference in your mood design playlists for different things you have to do, like, exercise, cleaning, driving, quiet time before bed or reading.

Getting out with friends : Try to make time to socialize, getting out regularly and enjoying yourself can really lift sprits. Give yourself time with friends as often as you can.