Just Breathe

With each stress piling onto another I felt my shoulders rise a little higher. Ever felt that tension?
I definitely can tell when the pressure or stress is getting to much for me. Any little physical pain sends me on irritated rampage on anyone in site. It it makes me extremely upset to be like that because I truly strive to be positive and filled with joy.

I stopped yesterday when I could feel the irritation and tears start rising and thought "what am I not doing?". Not too add more pressure to myself but to examine my daily routine. The funny thing is that in times when you need a practice, routine or self love is when you avoid it at all costs. Saying that you "don't have time" or "I should be doing...... not this". When in reality that self love is what will help heal your soul, calm your stress and allow you to achieve so much more. I have clients who know how amazing and fulfilled they would feel if they just went for a small walk but instead find any justification why they shouldn't. They finally give in and are elated with the aftermath.

What was I denying myself? Meditation. Each day I would remind myself that it would be beneficial to sit down in the morning to meditate. Even if it was just 5 or 10 minutes, but morning after morning I skipped right past that lonely meditation pillow and added another binding stress to myself. So last night I stopped talking about it and just took a step. Small but immediate, I sat down and listened to a guided mediation. I wasn't ready to do it on my own yet so I received help from a guide. After 10 minutes I got up and felt I had finally stretched through "something". Today I sat down again and just breathed. Letting it all go. Gently my shoulders relaxed and a smile grew on my face. Tomorrow I will do it again and break away the built up tension that is getting in my way of happiness, positivity and adventure.

One small step at time. Just breathe. It will all work out.

What are you denying yourself that you know would make the world of difference in your life? Or how are you enjoying self love?

I'd love for you to share.

-Michelle 
Holistic Health Coach

6 Ways to Get a Better Sleep

I am so happy today! Want to know why?
I finally got some sleep last night! Woohoooooo

 Beware of Sleep Disturbers! 

I usually sleep really well. Like hit the switch and I'm out kinda sleep. The last couple days though were out of my control. We are babysitting a year old Rhodesian Ridgeback puppy and have had some troubles getting him to sleep through the night. Yesterday I seriously thought I was going to fall asleep during yoga class standing up or absolutely lose it on someone.

This got me thinking about how precious our sleep time is to our bodies, mind and soul. I have lots of clients who come to me for help with their sleep. Today I thought I would share the risks of not getting enough sleep or good quality sleep and 6 ways you can get to sleep better and stay asleep.

First the risks of not getting enough sleep or good quality sleep:

• Brain Function: without a good sleep your mind does not function the same. You have poor concentration and you are unable to memorize new things. A little slow today?
• Mood & Stress: just think of those grumpy toddlers who didn't sleep through the night. We haven't changed. You might notice you have those same type of temper tantrums but just in a grown up way. A little snappy at some poor innocent person at the office?
• Metabolism & Weight: When we don't get enough sleep our whole body starts to go backwards. Your metabolism slows down and you start storing carbohydrates and fat differently. This leads to weight gain.
• Disease Risk: When our bodies are running on low fuel it brings down our immune system. This puts us at risk for viruses, flu and higher risk for abnormal cell growth. 

6 Way to Get a Better Sleep:

1. Eating Time: Try not to eat anything at least 2.5 hours before bed. Food is fuel for our bodies. If we eat something we are telling it to start the engines. Start moving! That's not what we want our bodies to be doing while we are trying to close our eyes. Mixed signals!
2. Fluids: Just like food, water or any fluid is also fuel for our bodies. I try to avoid drinking an hour before bed.
3. Electronics: Turn that tv, cell phone, computer and anything with a bright screen off an hour before bed. The flashing and brightness confuses our brains. Our brains are thinking "If it's night time than why is there bright light and motion going on? Must be daytime... Keep awake!". Can we say mixed signals once again?
4. Journal: If I've had a really active day and my mind is racing I like to journal it all out on paper. Get it out of my mind and let there be space for silence. This is also a great time to do some gratitude journaling which helps calm your nerves.
5. Breathing: Lay on your back and close your eyes. Start by observing your belly rise and fall in a natural way. Then notice your breathe start to slow down. If your mind wanders off just bring it back with ease and let that thought float away like a cloud. Let your body melt into the bed with each exhale. Continue...
6. Goodnight Yoga: Tara Stiles has a great yoga routine for bedtime. Relaxing and for all levels.

Do you have great sleep tip you would like to share? Leave it in the comments below and I may share it with our Facebook followers as well. 

Sleep well!

-Michelle

Holistic Health Coach

5 Interesting Water Facts That Will Benefit Your Health

Our body is made up out of 75% of water and our brain is made up out of 85% of water. Water is crucial to our health. Water is believed to be more important than food! We could last for a while without food but could not last for days without water.

5 Interesting Water Facts 

1. Often times when you think you are hungry for food it is in fact your body sending signals that you are dehydrated and need more water. Try having a glass of water before reaching for food.
2. Drinking warm water in the morning helps to activate your brain and metabolism. Drinking cold water actually makes your body work harder by trying to warm the water up to body temperature. It's best to drink cold water in the afternoons.
3. Water can be used for therapy. Showers can make you feel refreshed and awakened. When you are feeling sick it's important to take several showers to clean the "gunk" off and let your body breathe.
4. It is recommend that men drink 13 cups of water a day and women drink 9 cups. It's best though to get in tune with your body and find what amount works for you.
5. Above all, water can heal. Next time you have a headache, try drinking more water and you will be amazed that the headache will ease off or disappear all together. Water can flush toxins out of your body and make room for fresh healthy cells.

It's important to take in natural, clean water. Coffee, soda and tea can actually have the opposite effect and dehydrate you. Try to avoid water that contains chlorine and when possible filter your water.

Are you good at getting your proper amount of water in a day?

-Michelle

Positive Life : Vision Boards

I'm a visual person. I have to see something for it to really resonate inside me. This is why I love Vision Boards. Back in 2009, after I left my job of 9 years I created a vision board to bring more positivity into my life. 6 months later, almost half my board was being lived. In the beginning of 2012 I decided it was time to make a new one. This time I added on my health coaching business and also my health retreat. I'm on track to make the majority of the vision board come true.

I find vision boards help me bring together all my possible thoughts, dreams, wishes and goals. It's a way for me to see them outside of my, at times, judgemental head. It's a great way to make a declaration to the universe that you want something and you are on a mission to make it happen. It can help you gain a clear focus of what exactly you are striving for in life.

Vision boards are not just meant for material or career goals but you could even have a section on how you would like your relationships with a boyfriend/girlfriend to generate or flow in your life. I think this is why I love Pinterest so much. It's the same type of idea, boards for categories that really connect to our lives. Although I prefer making my own physical vision board that I can see, read and contemplate on every day. Some people prefer to make them, tuck them way and come back to the board in 6 months to a year to see what has come alive.

Another great idea is to add words to your vision board that motivate or inspire you. It doesn't have to be the typical motivational words but even just a single word that connects to your soul every time you read it.

Easy steps to creating a vision board:

1. Find your favourite magazines from around the house. Flip through them and whatever stands out, clip it out. You can figure out it's place in your vision board later. Just make sure to lead with your natural intuition.
2. On a large paper board, arrange the cut outs the way they connect to you. For instance: I laid mine out by categories such as house/home, career, relationships/family, appearance/fashion, health, and my large dream.
3. I like to add the words on last, where I find they will stand out most.
4. Start gluing!
5. Hang the vision board some where that you will be able to see everyday or most often. You can actually take a picture of the board and place it as a computer background, phone wallpaper or screen saver.
6. Have fun! This is for you, it doesn't have to be perfect.

I'll be creating my Health Coaching Business vision board this weekend.

Have you ever created a Vision Board?
-Michelle

8 Healthy Ways to Start Your Day

Are you morning person or are dragging your butt to get going?



Sun Salutation - via

 Me - I'm a huge morning! I love rising early before everyone else gets out of bed. I love the calmness of the morning and being able to hear all the sounds of nature outside. There is nothing like a crisp cold morning and watching the sunrise to revitalise you.

I find that how you begin your morning sets the tone for the rest of the day. Setting your morning off with a healthy routine leaves you wanting to live the rest of your day on healthy tone. I know that too often we can get caught up in the hustle and rush of the morning which leaves us feeling disconnected and lost. Making time for yourself in the morning is one of the keys to great health. It doesn't have to be complicated but adding some small steps and easy healthy habits can change your wellbeing. I've listed a few of my favourite habits that I do on a daily basis or a couple times of week. My best advice is to listen and observe what makes you feel the happiest. That is the goal when starting off the day: to bring happiness and love to yourself so you can share it with the world.

8 Healthy Ways to Start Your Day:

1. Warm Water with Lemon : this combination helps to get your digestive system going and also to jump start your metabolism. I also recommend drinking lemon water with filtered water through the day. It's great for your body and actually helps with weight loss.
2. Meditation: If this is new too you, I have one word for you: Patience. There is no right or wrong way to meditate. I've found the best way for me is to play some Reiki music (you can find it on Youtube), sit on a fluffy pillow so my bottom is raised a bit, cross my legs and place my hands with palms facing up on my knees. Focus on your breathing. Inhale for 6, pause for 2 and exhale for 6, pause for 2 and repeat. Focusing on your breath can create stillness in your thoughts.
3. Choose a mantra, an intention or word (or all 3) for the day: Creating a path for the day lets you have a focus. Having a mantra or word to fall back on when life becomes hectic or stressed always helps your to restart and become calm. For example: my word today is "gentle". Whenever I catch myself rushing around or speaking harshly I utter the word in my head 3 times and I instantly feel at peace.
4. Sun Salutation or Yoga: I love Yoga in the morning. It's a great way to gently exercise your body and mind. The sun salutation is my favourite practice. It feels very natural when you are performing the routine. The image above is a cute chart on Sun Salutation and here's a video I often refer too if needing a little guidance. If you are just beginning here is a more instructional video.
5. Be Still: If yoga and meditation is just not your vibe right now then the next best thing is just to be still and present. Grab a tea or coffee and sit still with no distractions. Reflect on the day ahead with a soft and positive outlook. Just breathe. Let there be relaxation and calmness.
6. Exercise: builds energy for the day. It can be any form of exercise. A small walk around the block, a run or anything that gets your body moving. This sends signals to your mind and body that it's time wake up and gets your brain sparking and metabolism going. Exercise in the morning actually has a great effect on what your eat for the rest of the day. When you go to reach for that unhealthy snack you will take a second and think if it's worth wasting the time you spent exercising in the morning.
7. Journal: The morning is a great time to write and get all your thoughts out of your head. Once they are all on paper it's easier to organize your thoughts, realize patterns or find new ideas through your notes.
8. A Healthy Breakfast: it's the most important meal of the day. This meal should be full of protein and provide energy. Fruit in the morning helps activate your brain. Breakfast is also a great way to jump start your metabolism. Make sure that breakfast leaves you feeling comfortably full so you don't run out of energy before lunch.

What are some of your healthy morning habits? What is your morning routine?

-Michelle

This Weeks Wind-up - Interesting Start to June

my oh my....
 

2am fire alarm evacuation



This has been quite the... interesting week. Monday started off great and then I think there was something in the air because I wasn't the only one all this week who's workouts failed. The strange thing is that I did not even make a concious decision to not work out in the morning, it was all by accident. My alarm clock even failed twice to wake me up (or I didn't hear it - my mistake).

Wednesday night there was a disturbing incident in our community with a man being shot. This is not a common occurance around our area and really made everyone feel a little uneasy. 

That brings us to TGIF... and it started off with alarms/sirens/flashing lights. The fire alarm in our condo building was set off at 2am and everyone filed nicely outside into the misty rain (the kind where it soaks you). Even our dog didn't want anything to do with being outside, which is quite rare. After a while we were let back in and I tried to lay down for some more sleep but was unsuccessful. At least I was able to get up for a run - positive side!


So this afternoon I think I will take a little siesta.....

• I'm a huge breakfast lover and would love to make a health version of French Toast. This French Toast looks simple and delicious for a weekend morning.

• Imagine having a Glowing Driveway?? It would look amazing at a Cottage/Summer house.

• Even though June started out with a bang/alarms/flashing lights, here's something to celebrate - check out this awesome contest  from Vega that starts today - @VegaTeam - #GetEnergized and win! Sounds like a win win situation to me.

• Wouldn't you love to escape to this coast this summer?

P.S - I was going to post some more blog posts this week but as you could tell.... some things got in the way. No excuses next week ;)

Have a wonderful weekend!
-Michelle

This Weeks Wind-up



Spring Sunshine has arrived for this weekend.



It's the weekend !

So this week has been filled with some great highs and some interesting lows. I feel great though that I can recognise when those lows are sneaking in and zap them in the butt with some deep breaths and realisations that I'm getting ahead of myself. Have you ever felt like your mind can just take off when things are starting to get amazing?

• Marie Forleo likes to call it an "Upper Limit Problem" : read her story here about how it took some outside family and friends to see how it was happening to her and what she did to overcome it. It's funny how stories show up right when you need them. - it was great for me.

• Looking to make a nice meal for mom this Mother's Day?? Have a look at With Style & Grace's Banana Bread Gluten Free Waffles! Me and the BF are taking our mom's out for a Mexican lunch at Las Margaritas in Kitsalino tomorrow. Thought it would be exciting and fun to mix it up. I'm going to try to figure out a healthy option to have and treat myself to a strawberry margarita.

• We've been on the hunt for a healthy granola mix to have for breakfast with Greek yogurt or soy milk. Our local cafe offers a delicious one but I'm worried there's a lot of extra unnecessary sugar going into it. I found this recipe  (Lightened Up Summer Granola - Oil Free and Reduced Sugar!!) on Oh She Glows. I think we will have to test drive this one out. Results to come.... 

Have a wonderful weekend! Hopefully you get to spoil that motherly figure in your life this weekend. They always deserve to be recognised.

Michelle

Love - Hate Relationship : Sugar



cupcake sugar cookie



Oh sugar how I love you but our relationship is just so wrong. We must part ways, forever!

Trust me... I love sugar and hated the thought of giving it up. I do treat myself on the rare occurrence though (everything in moderation, I say). I feel amazing when I'm off sugar and I can instantly tell the difference in my body (the way it moves and feels) once I've had sugar.

Studies have shown that people's sugar addiction is equivalent to people who have an addiction to heroin or cocaine. Scary but it's true. Once your sugar levels have dropped after getting the sugar "high" your body starts to crave it again. You start to feel sluggish, tired and cranky and the first solution your brain sees is to get another sugar high. This is when you reach for the piece of chocolate and relief rushes over you.

Lots of people don't realise that there is sugar injected into their every day food purchases. When the label on the product says "low fat" it means they have probably tossed some sugar in there so it still tastes good. Bonus for the company is that you will get that craving for the product again because of the sugar. Now they've got you coming back for more!

Even natural sugar from fruit is recommended to be eaten on an empty stomach and with no other food. This is to help prevent the other food in your stomach becoming waste (non-nutritional). I like to use this simple guide with fruit:

If you want fruit before a meal, wait 1 hour after eating the fruit before eating a different type of food.

If you want fruit after a meal, wait 2 hours so the food is able to digest before enjoying the fruit.



Birthday Cake - A special treat 



Here's some other helpful tips to help fight the sugar bug:

• If sugar is in the first 5 ingredients on the box = put it back!
• Ingredients ending in "-ose" = sugar
• Sugar cane may be a "healthy" sugar but it's still plain and simple sugar.
• Avoid sugar in the supermarket by sticking to the perimeter to shop. No up and down the isles. Food should be Fresh.
• Avoid drinking your sugar: juice, special coffee and alcohol are great examples of loaded sugar drinks.
• Create a habit: when you go to reach for that sugar bite, build up that will power and say no. After 7 times of saying no it becomes a habit and it becomes much easier!

Bonus about getting rid of that sugar addiction to improve your overall health?? :  you might even find that your waist starts shrinking!

How do you stay away from sugar? Any helpful tips?