How to de-stress at home

Life is a whirlwind! Always changing, speeding up, then slowing down….then inevitably speeding right back up again! It’s exhausting! In the midst of this glorious chaos, do you ever feel like you need some time to check out and get pampered? That sounds wonderfully luxurious doesn’t it? Well, I’ve got some good news for you, it’s just within your reach and you don’t even need to leave your home and nor spend a fortune (#winnning ). charcoal

I’m sharing some of my favorite “go-to’s” for when I need to get some spa-laxation at home. I hope you’ll give these a try!

1) Quiet time – I can be quite the energizer bunny when I want to be. Between running errands & chores, parenting, working out, and building my health coaching and Beautycounter businesses, I can get myself worked up into a serious self-induced tizzy. Often times this causes me to unnecessarily stress myself out. It’s not a good look…Can you relate? When I get into this state I know how important it is for me to take a time out and just a few minutes can do the trick to help me hit the reset button. Typically when my son takes his afternoon nap, I jam in as many things as I can off my to-do list at home, tackling laundry, tidying up, answering emails, etc. More recently, after a friend of mine (who is a mother with two young children) reminded me that parenting is a truly 24 hour job, I realized that it was ok to use some of my son’s nap time to have some quiet time for myself even if it means simply sitting down and flipping through a magazine or spending 10 minutes in quiet meditation. Being that I am a stay-at home mom, I have the luxury of this built in time during the day and can use it when I need to. Of course, I fully recognize that not everyone’s day or life is like this. Some other moments where you may be able to take some time to yourself is during your bath/shower time and before you go to bed. Take the time. You need it and you DESERVE it.

2) Yoga– My relationship with my yoga practice is always changing. I find that certain times of my life allow for more dedication, formal classes at a studio, and regular practice. But lately, I’ve found that less is sometimes more (or honestly all I can squeeze in) and a few sun salutations will really bring me back down to earth. If that’s not in the cards for me I’ll do some light stretching on the floor and rest in a few poses for as long as it feels good. Some favorites include “legs up the wall” and “child’s pose.”  Both are truly restorative.

3) Mask & Scrub – Out with old and in with the new. Skin, that is! There’s no reason why you can’t give yourself a great facial or body treatment at home. Sure it’s not EXACTLY the same as having an esthetician perform the service but I can assure you that if you use great products during your “quiet time” you can reap the benefits all on your own. If you are short on time, combine your mask and scrub experience in the tub! Right now, I’m loving the charcoal mask by Beautycounter and use that weekly. It’s awesome at drawing out impurities in your skin and has a cooling peppermint feel. For my scrub, the Beautycounter Lustro Body Scrub is divine. Truly, it smells like heaven in a jar. Nothing feels better than scrubbing off the day with this citrus smelling scrub and the silky smooth feeling you get afterwards!

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To shop these items click here.

4) Soothing sippers– I often drink tea several times a day depending on my mood or need for a pick me up. Sometimes a cup of tea is just what you need to satisfy or calm you during an anxious moment. Personally, I don’t discriminate on most of my teas but just like produce, it’s good to look for organic teas when possible. I love the brand Aloha! Also, be aware of caffeine. For those who are easily made anxious, caffeine can hurt you more than help you.

In the evening sometimes a “sleepy” time tea will do. Something with chamomile or valerian root will help me settle into a calm state of mind. But, If I’m feeling particularly stressed I love to mix up a glass of Natural Calm. Natural Calm is magnesium supplement that helps to balance out your magnesium and calcium balance and provides a natural assistance for stress relief. I love the raspberry-lemon flavor and it’s delicious both hot and cold. You can learn more Natural Calm by clicking here!

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5) Aromatherapy – Essential oils became a part of my life in the last few months thanks to a fellow health coach, Julie Sanella. Julie introduced me to the many benefits of essential oils and I soon I began diffusing essential oils in my bedroom in the late afternoon and early evening. Certain oils have healing properties but for me a simple lavender scent really does the trick. Then I met “Peace” an oil blend made by Doterra. My first whiff of the scent immediately gave me a feeling of PEACE and so for me, diffusing this oil in my bedroom in the evening is such a treat and really calms me down for a restful night.

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* Please remember that herbs, supplements, and oils can sometimes interact with medications and are not always safe depending on a specific health conditions, pregnancy, or breastfeeding. Pay particular attention to what is or isn’t safe for children. Always educate yourself first and consult your physician to be on the safe side.

Now that you’ve read some of my favorite spa-laxing tips and tricks, I hope you’ll take sometime for yourself to try some of them! If you want to super stack these for an ultimate R&R session then try these tips one evening as a relaxation routine:

1) First, diffuse some soothing essential oils in your bedroom and set the tone for the evening.

2) Next, draw a warm bath.

3) While you prepare your tub, in the privacy of your bedroom/ bathroom, stretch or practice an easy yoga flow.

4) Apply a mask then enjoy a nice loooooong soak.

5) Try a body scrub using circular motions and moving upwards towards your heart.

6) Dry off and moisturize.

7) Get ready for bed, sip on something soothing and snuggle up

ENJOY!

Healthy mindset when sick

If you have unfortunately come down with a brutal winter cold, flu, or infection– first, I am so sorry! It’s terrible! Good news is, you can use this as motivation to get yourself into a health focused mindset, use food to heal, and start focusing on healthier living going forward!

Resolution Solutions

Out with the old and in with the new! Can you believe I’m writing a post about this during the holidays?? Crazy, I know. Who talks about resolutions before January 1st?

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Ok, listen up. Let this holiday season MOTIVATE you and propel you into the New Year with guns blazin’. You must have a “take no prisoners attitude” this year if you are yet again setting a “get healthy” resolution. Why am I saying this?  Because chances are you are coming back to some of the same resolutions as you’ve set in the past (maybe more than once). Now,  I don’t want us to get hung up on why those past resolutions didn’t stick– that’s counter-productive. We need to forge ahead and focus on the new goal you have in mind and how you will get there.

Here are some solutions to staying the course on your journey to your health-focused resolution:

  1. Shout it out! Let your family, friends, co-workers, Facebook pals, whomever, know about your goal. Own it completely and show confidence in your desire to make self-improvements. By announcing your resolution to others, you’ll likely get a lot more support than trying to keep it to yourself and do it alone. There is no reason be alone in working on your resolution. The more positive encouragement around you, the more likely you will be to stick to it and succeed.
  2. Write it down. Everywhere. In your phone, on your iPad, on your work calendar, on a post-it on your fridge, have that goal all around you. This will serve to remind you that you are on a mission.
  3. Make a plan. This is the tricky one. We can all say we want to “do” something” but if we don’t plan HOW we will do it, it’s a lot less likely to happen. Scheduling time to work on your goal is essential for your success. I suggest using a few quiet minutes on a Sunday to map out your workouts or fitness classes. Put them in your phone as you would a business meeting. Don’t miss a meeting with yourself, you are too important to cancel on.
  4. Be accountable. The familiar quote: “The most important relationship you have is with yourself” is the meat and potatoes of self-accountability. By setting a resolution and making plans to work it, you are essentially making a promise to yourself. Keep your promise and when you find that you’re not sticking to it, own up to it, and the most importantly, REFLECT and RESTART. Do not let a missed workout or a bad meal, or even a bad day, stop you from getting right back at it. You are allowed to give yourself a second chance, you are human after all.
  5. Celebrate victories! Pat yourself on the back, clap for yourself, whatever you need to do to celebrate, do it! Find HEALTHY ways to treat yourself after a great week of working on your goal/resolution. Some ideas would be to have dinner out one night a week, treat yourself to a spa pedicure or sports massage,  or purchase yourself a new piece of workout gear that you want to add to your growing collection!

So now that we’ve covered some tips on how to really commit to your resolution, what do you say? Are you ready for 2016? Don’t wait until January 1st– start RIGHT NOW.

Need help? Working with a Health Coach is that extra support that may be exactly what you need to keep your eyes on the prize. I can help keep you motivated and accountable. Please email me at mindbodybespoke@gmail.com to set up your consultation!

Using Instagram to get fit!

I get it. Social media isn’t for everyone. However, in today’s tech driven world, social media can be so much more than reading about celebrity news, new apps, or looking at pictures of someone’s new puppy or baby (guilty of this on about 1000 levels). Have you considered using Instagram to help you get healthy and improve your fitness?

If you are getting to that place where you’ve hit a wall and you know it’s time to make a change in your life with regards to your health, I strongly encourage you to explore the health and wellness space that’s incredibly abundant on Instagram. Especially, but not only, if you are on a weight loss journey. Now, just like with anything you read or see on TV, you’ll need to be a smart consumer, take things with a grain of salt, and be critical of what you see and read. There are many people out there from trainers to nutritionists that are wonderfully qualified. There are doctors, TV hosts, instructors, bloggers, health coaches, and a whole heck of a lot of fitness and health loving people on Instagram. Being critical here only means thinking carefully about how advice, workouts, or products recommended may fit into your life. Of course, a smart consumer, particularly someone with a medical condition or who takes medication regularly, should ALWAYS check with their medical doctor before implementing something new into their life.

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So, what exactly am I saying here?

I’m saying this — There are some insanely amazing accounts out there for you to follow that will provide you inspiration, motivation, and education. You can use Instagram in your journey to getting healthier, stronger, smarter, and feeling positive about yourself. Here’s how:

  1. Create your own account (if you don’t have one already). You can create an additional account solely focused on your goals or use your current one.
  2.  Start following health, fitness, nutrition and wellness related accounts. You’ll find there are a ton of fabulous accounts by well-known trainers, chefs, and gurus galore. Try searching different hashtags such as #fitfam, #fitspo, #eatclean.
  3. Track your progress. Be bold and confident– take selfies!
  4. Gain support & make friends. I love this about Instagram. There are so many positive people out there giving kudos and love to each other for their hard work. If someone negative comments—block ‘em! There’s no room for that in the #fitfam !
  5. Learn! Your journey will only get more enhanced by the information you get from the accounts you follow. You may find a great recipe or workout tip that fits easily into your life.

Lastly, please join me on my Instagram account if you aren’t already a follower.
instafit3I am often connecting with other great accounts and you can easily link to them from many of my postings! I’m always looking to educate, inspire, and motivate my followers. I’m always real which means you get the real deal ;0)

If you are looking for more one-on-one support, personalized health and wellness coaching may be perfect for you. I occasionally offer free consultations so make sure you look out for those. Otherwise, you can always contact me to schedule a consult in person (NY/NYC/CT area) or online through FaceTime!

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Value Your Health

I’ve been thinking a lot lately about how lucky I am to have my health. It seems that we’re constantly being told upsetting news about people we know and care about in regards to their health. Of course our primary reaction is to do whatever we can to help that person, and we should. Yet, we should also consider the message that is being sent. We shouldn’t take our health for granted and so we must ask ourselves, “What I can do better?” I’m posting this raw and open video of myself discussing this very topic. I would love to hear back from you. Perhaps you have a story or something to share with me and the other Mind Body Bespoke followers.

Just a heads up, this video is roughly 5 minutes long ;0)