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Want to reach your health and fitness goals? Well, it’s best to try the daily healthy habits of women who live a healthy lifestyle and seem to always stay fit. Winter or summer, they look healthy, happy, fit and full of energy. Is it their morning routine or a strict workout schedule? Let’s find out! […]
The article explores the role of mind-body exercises like yoga and Pilates in weight loss, highlighting their effectiveness in managing stress, improving mindfulness, and fostering healthy relationships with food and exercise for successful weight management.
Are you feeling disconnected from your body recently? Click to learn about the mind body living connection and how it can improve your life!
Mindfulness is a practice that takes some time to learn, but has huge benefits. Not only does dedicating time for self-care help you feel relaxed and energized, it can also directly impact your cortisol levels and reach your health and fitness goals faster. When I completed mindfulness meditation training a few years ago, I was blown away by how many misconceptions people had about what it means to practice mindfulness. Honestly, I even had some thoughts in the back of my mind when I started that it just meant sitting quietly in silence and trying not to think about anything. But it’s so much more than that. Having the tools to practice mindfulness will help you eliminate stress and anxiety, ground and center yourself, help you find clarity, connect with your spirit, and bring a sense of calm and peace. So here are five of my favorite ways to help busy moms practice mindfulness. 1. MEDITATION WALKS Meditation is about: Grounding yourself Connecting to your spirit and surroundings Learning to be fully present in the moment Learning how to still your mind and eliminate distractions But to do all of these things, we have to be intentional with our time and energy. We have to focus on our breathing and our connection to our spirits, and that can be hard to do as a busy mom! Some of my clients over the years have struggled with “traditional” meditation and think they just can’t practice mindfulness, but that’s not true! So I encourage them to try a meditation walk. All you have to do is disconnect from electronics and music and focus on what’s around you. Teach your brain how to be fully present. Just grab your stroller or a hiking backpack and get yourself out of the house and into nature. When you take the time to be aware of your surroundings and engage all your senses, you’ll notice so many new things. I love teaching my kids this life skill, and the other day on our walk, Jameson (my 7-year-old) said, “Mom, notice how the trees move and how green the leaves are and how the wind feels cold on my skin. And I can hear those birds chirping.” Nature can be healing, so try this form of moving meditation! 2. GROUNDING YOUR BODY If you’re someone that experiences anxiety, sometimes your body and mind can be tricked into believing that you are not safe. When this happens, your nervous system goes haywire and your mind starts to lose the ability to regulate those intrusive thoughts. This is why connecting with the earth and grounding your body is such an important tool. Get outside and take your shoes off. Feel the grass beneath your feet and focus on the sensation you feel. You can just lay there and connect with the earth. Grounding has shown to improve sleep, normalize your day and night cortisol levels, regulate the nervous system, and more. Related: If You're Feeling Anxious 3. ENGAGE YOUR FIVE SENSES When anxiety or stress starts to creep in, it’s important to start engaging your five senses. What can you hear? What can you smell? What can you taste? What can you touch and feel? What can you see? List them out loud, and focus on the details. Take your time and run through each sensation. Doing this will allow your body to come back down to Earth and help you remember that you are OK. And the beauty is that you can practice this anywhere! It doesn’t matter where you are, just as long as you’re able to utilize even just a few of your senses. 4. JOURNALING When people are working through a fitness routine, it’s common for them to take progress pics along the way to see how their body is changing. This piece of the routine keeps them motivated and reminds them that even the small steps and changes are worth celebrating. Journaling works in a similar way. When you take time every day to be quiet, listen to your thoughts, and even write them down, you’re investing in that mental progress! Every entry will be an opportunity in the future for you to see how much you’ve grown, and even more than that, it’ll help you process the emotions that come up as you move through your week. Whether it’s taking time to physically write in a journal or just typing notes in your phone for 10 minutes a day, journaling can be such a valuable habit. 5. LIMIT SCREEN TIME I’m sure you’ve heard me talk about this before, but I cannot stress enough how important it is to take time away from screens. We all have our phones on us all day long, and when you have kiddos, sometimes all that you have energy for is a movie night on the couch. Look, no judgment here. I know those moments! But I also know how my phone can impact my anxiety and stress levels. If I’m not intentional about setting my phone down or keeping an eye on my screen time, even if a lot of that time is for work, then I sometimes get to the end of the day and think, “Why do I feel so drained?” As moms, this is a great opportunity for us to teach our kids how to set boundaries with screen time early on so that they grow up knowing how to protect their peace and mental health. Plus, it’ll push you to get creative with that extra time away from your screen. Maybe try a meditation walk, a new hobby, or time doing something you enjoy to get you away from the screen! BONUS: IT'S OK TO DROP THE BALL SOMETIMES So much of mindfulness is learning to embrace those small moments while clearing stress, anxiety, and turmoil from your brain and body, and sometimes the first step is learning to give yourself grace. We may be masters of multitasking, but we are allowed to drop the ball now and then. I’ve had seasons where I felt like I needed to be on top of everything, and after my third baby, I remember feeling like as hard as I tried, things just still weren’t falling into place. The truth is that I wasn’t leaving any room for error, and because of that, I wasn’t able to see what I really needed in that season. You’re going to forget things and be late or miss days at the gym because you just can’t make it. Moms may be superheroes, but they’re not meant to be perfect. Doing what you can with the time you have each day is a lesson in itself. Spend that time wisely, and reframe your perspective by prioritizing mindfulness! A FEW EXTRA RESOURCES The BodyByBree podcast (Better Me with BodyByBree) has a few episodes specifically connected to mindfulness and meditation, so if you’re trying to find what works for you, be sure to check these out! Abundance Meditation Pregnancy Meditation Children’s Meditation Gratitude (Guided Meditation)
All about self-care, why it’s essential for both your physical and mental health, and some of our favorite self-care ideas to relax, unwind and inspire.
7 healthy habits to start and improve your mental and physical health! Start your journey to a healthier life with this simple daily habits!
Wellness is a state of being healthy in the mind, body and soul. It’s about creating a lifestyle of positive behavioral patterns that make you feel happy and fulfilled, both short-term and long-term. While certain areas of wellness do cost money, we believe some of the most beneficial practices come completely free. Here, we’ve compiled a list of our favorite free ways to incorporate wellness into your day. 1. Open Your Windows Fresh air is just that… refreshing! Opening the windows in your home for just 10-15 minutes a day can drastically improve air quality and reduce the concentration of pollutants indoors. Make a point to crack open the windows each morning or evening to let a breeze through your home. Of course, keep them closed if there are outdoor pollutants like smoke or fragrance from laundry vents, waiting until those subside. We have plenty of articles on indoor air quality, how it affects us and how to improve it in our Wellness Center. 2. Practice Deep Breathing Deep breathing allows your body to fully exchange incoming oxygen with outgoing carbon dioxide, improving blood flow. Simply taking 3 minutes a day to slow down and breathe deeply activates the lymphatic system and detoxifies the body. It is an effective method of reducing stress and anxiety, stabilizing blood pressure and slowing your heartbeat. The best part? You can do it anywhere, anytime. Find a comfortable position and breathe in slowly through your nose while actively pushing out the stomach, hold for a few seconds, then slowly let your breath out through your nose, letting your stomach go down. 3. Take Walks Research has proven there are many physical and mental health benefits to walking1. From easing joint pain and boosting immune function to improving your energy levels and supporting creative thinking, making walks a regular part of your life is indispensable. Grab a family member, friend or colleague for one-on-one time or walk solo to clear your mind. Get outside and be present; look around during your walk to take in the beauty of nature or your city, appreciating the things you look at every day, seeing them in a new light. 4. Stretch it Out You know the feeling when you stand up after sitting at your computer for a long time and feel the need to stretch? Our bodies were not made to stay in one position for long periods of time. Stretching increases blood flow in the body, relieves fatigue and releases pent-up stress. However, don’t wait until your body needs a good stretch to do it… be proactive! Take multiple small breaks during your day. Stand tall lifting your hands over your head, bend to touch your toes, or try some different stretches. You’ll instantly feel more mobile and relaxed. 5. Stay Hydrated Water is incredibly important to human health. Drinking water affects your energy, weight, nutrition – you name it. The best method to hydrate is to sip hot water throughout the day. Hot water improves digestion and cleanses the body. As hot water isn’t always accessible, keep your favorite reusable water bottle close to you at all times to prevent dehydration. 6. Practice Mindfulness Many studies have been conducted on the effects of mindful thinking on our bodies2. Here at Branch Basics, we talk a lot about “tossing the toxins” in your household – but we also believe our thoughts can be toxic. Read Marilee’s 5 Powerful Ways To Toss Toxic Thoughts to improve your mental wellbeing. 7. Make Sleep a Priority Sleep, particularly quality sleep, is one of the most important aspects of health and wellbeing. We like to say that quality of sleep translates to quality of life. Our body needs good sleep in the same way it needs water and food. Sleep gives our body time to reset, process information and rejuvenate. Poor sleep is linked to a variety of negative conditions including obesity and mental health problems. Establish a bedtime routine, power down those devices early and prioritize your sleep. Find more tips for better sleep here.” 8. Spend Time Outdoors It’s crucial to get outside on a daily basis and soak in the sunshine. Being outside boosts our vitamin D levels, which keeps our bones and muscles healthy. In fact, researchers have found that three-quarters of American’s aren’t getting enough vitamin D3. Time spent outdoors releases us from stress and fatigue and improves our mental state. Nature grounds us. 9. Actively Practice Gratitude. Practicing gratitude is scientifically proven to improve your life and literally change your brain4. We all have the capability to be grateful each day. Take time to acknowledge the positive things in your life. Before you close your eyes at night, list five things that you are thankful for from the day. Any method you use to practice gratitude, it’s one of the simplest ways to improve your satisfaction with life. 10. Remember to Unplug We’re constantly checking our phones for updates – work, news and personal. It stimulates our brains and keeps them constantly running at full speed. Intentionally taking time away from our screens is important to slowing down, living in the moment and being fully present. Set aside specific times throughout the day (ex: no phones at dinnertime, no devices an hour before bed) and make these tech-free times part of your daily routine. Remember, every day isn’t going to be great. Sometimes we wake up feeling off or we get bogged down by errands, obligations and bad news. As you take up some of these daily exercises, keep in mind that wellness is your own personal journey. When we create little practices in our daily lives that make us feel better, they start feeling like indulgences. A sunny, morning walk can be the highlight of my day! Continue to do what feels good for you and note the progress in your everyday wellbeing.
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Here is a high resolution PDF Literal Language of the Body Chart and a Literal Language of the Body chart you can print. Read your body and understand what is happening on the inside of your heart and mind. Much of our health problems is on the emotional and spiritual level. Visit https://jadebalden.com/ for more information.
What is physical wellness and why does it matter? Here are the top 14 reasons why physical wellness is important and how to prioritize it.
Keep on reading and review the 3 strategies you can implement easily to achieve the ultimate fit body and mind. Disclaimer: This post contains affiliate links. It is actually quite amazing that the activities that support a healthy body are also the same activities that support a healthy mind and brain. It may not sound like much but as ...
What is physical wellness and why does it matter? Here are the top 14 reasons why physical wellness is important and how to prioritize it.
Not familiar with the Somatic Therapy yet? Somatic healing is amazing tool for releasing those pent-up emotions that are stored in your body
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View fullsize In an on-the-goworld...we have to stay committed to taking the best care of ourselves. I always quote my mom and so yeah, I'm quoting her again. "It's the little things... it's not the big things". I've come to realize that matters in so many areas of life. Below are the daily habits or
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Are you feeling disconnected from your body recently? Click to learn about the mind body living connection and how it can improve your life!
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Living a healthy lifestyle can seem daunting if it is a new change for you. But it is completely attainable to live a healthier life! There are habits you can start doing that will help you become …
Want to reach your health and fitness goals? Well, it’s best to try the daily healthy habits of women who live a healthy lifestyle and seem to always stay fit. Winter or summer, they look healthy, happy, fit and full of energy. Is it their morning routine or a strict workout schedule? Let’s find out! […]
Wondering what everyone is talking about? Check out StyleCraze and catch up on the trending and hottest topics of the moment.
