These 12 daily practices listed promote physical and mental well-being. It can significantly improve your overall quality of life.
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.
Your go-to list of all the healthy habits and rituals you can add to your wellness routine to start improving your overall health and well-being...
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.
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)
7 healthy habits to start and improve your mental and physical health! Start your journey to a healthier life with this simple daily habits!
11 Beautiful Habits For Body Wellness. 1) Start Your Day With A Glass Of Warm Water 2) Do A Morning Stretching Workout...
This post explores the benefits of mindfulness in managing anxiety.
Are you feeling disconnected from your body recently? Click to learn about the mind body living connection and how it can improve your life!
The best ways for you to improve your wellness using the mind-body connection with the evidence to prove how successful they can be
Feeling stressed after waking up ? It's time for you to implement some morning habits for healthy living: 8 things to do during your morning routine !
If you want to make self-care part of your everyday life, try following a simple daily self-care routine for your mind, body, and soul!
Self-care should be practiced every day and not just on a few specific days of the year. Self-care is straightforward; it consists of giving yourself time and
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.
Sticking to my morning routine is something I’ve done for about three years now. I created my morning routine out of necessity for my mental health and well-being as well as assisting me as a…
Are you a busy mom, that barely has time for yourself? Here I have listed the best ONE-MINUTE mindfulness activities that you can try right away.
Self care for your body, mind & soul. Download a checklist of these positive, healthy habits I've been doing to stay healthy during quarantine!
Discover how mindful eating can transform your relationship with food, improve your wellbeing and change the way you eat...
Self-care should be practiced every day and not just on a few specific days of the year. Self-care is straightforward; it consists of giving yourself time and
What is the difference between exercise & fitness? Exercise is an activity that maintains physical health and wellness. It improved strength, develops muscles, immunity of our body, and weight loss improves health and maintenance. It also helps to keep our bodies healthy and flexible. While Physical fitness is one type of attribute that is either health-related or mainly skill related. Top 10 Importance of Exercise Exercise is important for our health for maintaining fitness and helps to prevent the development of obesity, hypertension, and cardiovascular disease. Help to become physically active. Activity helps to maintain healthy blood pressure and reduce inflammation Improve blood sugar levels Strengthen bones Reduce your risk of some cancers, Keep the mind at peace and link to a longer life. Improves your mood Protect to occur any kind of infection and much more. Mahatma Gandhi once said “IT IS HEALTH WHICH IS REAL WEALTH” There is nothing in our life that is more important than our health. If we will keep ourselves healthy then only, we will be able to fulfill our dreams. Many things contribute to good health: fresh air, sunlight, and clean drinking water. Activities like morning walk, running, yoga, meditation, and other exercises can be very helpful to attain and maintain good health. Top 10 Most Effective Exercises Here are some basic exercises which can help you. Yoga Walking Cycling Running Dancing Swimming Skipping Stretching Games Surya Namaskar These basic activities can help you in your day-to-day life to stay fit and healthy. Staying healthy is not only about doing exercise regularly but also to do with adopting hygienic and clean habits in our routines. Here are some of the essential ways that you can add to your hygiene and become healthier. 8 Best Personal Hygiene Tips 1. Washing hands to avoid illness Our hands touch different things in a day that come in contact with germs and millions of germs and bacteria that can be found in a single currency note. This is the reason that we should always give at least 15 seconds to wash and scrub our hands thoroughly with soap and water before eating and using the toilet. It removes germs to a great extent. 2. Oral hygiene Apart from this oral hygiene is also important and also needed daily to improve plaque between teeth properly otherwise the major level of cavity builds up germs and gum disease increases. Make sure that you brush your teeth twice a day before and after bed to keep your oral hygiene. 3. Avoid eating uncooked foods Eating vegetables is healthy and fruits but only when they are washed properly. Otherwise, it may lead to stomach infection diarrhoea vomiting food poisoning and moreover, it may harm our body. That’s why it is very important to wash fruits and vegetables or other uncooked foods that we bring home from outside. 4. Regular clean your belly button According to the research they found that there could be 60 types of bacteria living at an unclean level and Neville is a very sensitive part of the abdomen since it is very close to vital organs therefore it is very important to clean your belly button and keep it germ-free by using Cotton& soapy water. 5. Sharing is not always caring Eat might seems rude to do this but for example using your friend's earphones when you have forgotten yours may lead to infection fungus growth etcetera your wax is sticky and moist. 6. Bath daily Washing your body is one of the basic hygienic factors that every person should do it at least once a day. Regular bath is basic hygiene factors that you must do in your day-to-day life to keep you and others healthy. 7. Balance Diet Our body also needs nutrition carbohydrates vitamins minerals to increase the metabolism of body tissue. In today’s world people are more attracted to junk food these foods are not healthy unhygienic high in calories fat sugar very less protein and mineral vitamins that are required for the human body. Here are some of the reasons why people are more attracted to junk food. The brings pleasure centres in our brains, makes us feel good in taste and make us want to keep eating again and again. Fast food is easy to find and easy to make it saves a lot of time. 8. Eat More Healthy food Healthy food means food that provides essential nutrition fluid protein vitamins minerals good fat fiber and food energy. Healthy food not only impact our physical what is mental health too it reduces the chances of disease. Eating junk food can lead to an increase in carnivore vascular disease cancels fats cholesterol stomach infections and much more. Importance of healthy food A healthy diet is essential for good health and nutrition it protects you from many diseases like chair conic non-communicable diseases such as heart disease diabetes cancel bacteria it keeps our body fit and healthy. 10 Best Healthy Eating Habits Here are the top 10 tips for healthy eating habits. Eating whole fruit instead of juices. Consume less sugar and salt. Limit your salt and sugar intake. Take more fruits and vegetables avoid frying instead choose baked or grill your meals to reduce your fat intake Avoid junk food Drink only purified and safe water Reduce intake of harmful fats in the body Don’t smoke & avoid the harmful use of alcohol Take antibiotics only if prescribed by any doctor Maintain proper food hygiene before cooking any meal 10 Best Healthy Food Diet You Should Be Eating Here are the top 10 healthy diets you should be eating. Fruits & Vegetables Eggs Broccoli Beans Lean beef Fish Peanut Butter Milk Dairy Products Yogurts and Grains Poultry These are the following things to keep our body healthy and fit which is important in today’s lifestyle. People want to increase their standard of living and status but it can only be possible by keeping your body clean fit and healthy. It can only be possible through good exercise and food. How Exercise and fitness are correlated? Exercise is a physical activity that is planned and structured Its main objective is to improve and maintain physical fitness. Eating a well-balanced diet can help vitamins nutrition etc to our body whereas our body needs to fuel your daily activities. Your first meal of the day is an important one i.e. breakfast according to the article published in Harvard health letter, eating breakfast regularly has been linked to a lower risk of obesity and heart disease. Eating a healthy breakfast is very important on days when exercise is on your hold. Skipping breakfast can leave you feeling lightheaded and lazy when you’re working out. Therefore, balance is key to listening to your body about what feels right and what is good for you.
Recognizing the mind-body connection can enhance your life and experience greater satisfaction and authenticity.
Your life is as good as your mindset and to clear your mind from outside noise, it is necessary to have total mindset detox.Grab this actionable guide now.
Learn the 41 Powerful 5-Minute Self-Care Ideas for Taking Care of Yourself First - for busy women.
Self-care is the way you show love and appreciation for yourself. It encompasses the whole self—mind, body, and soul. Your daily self-care routine should take care of and celebrate each
I believe that in order to have a happy, healthy and fulfilling life that we must find a balance, or an alignment, amongst our mind, body, and soul. In the last few years I began intentionally supporting my mind, body, and soul balance. In that intention: my habits, routines and the things I do to take care
The best ways for you to improve your wellness using the mind-body connection with the evidence to prove how successful they can be
Start your day and wellness on the right foot with some healthy morning habits that work for you and brings you a sense of calm, productiveness and inner bliss!
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)
Self-care is the way you show love and appreciation for yourself. It encompasses the whole self—mind, body, and soul. Your daily self-care routine should take care of and celebrate each
(The following text contains affiliate links. When you click to buy the linked products, I receive a fraction of the sale, with no extra cost to you.) Ever since embracing Ayurveda, I have become ever more confident about the several hidden connections between things. Which was why, one day, I
How to Detox Your Body, Mind, and Soul This Spring Detoxing your whole body - physically, mentally, and emotionally - is good practice for when you’re feeling stuck in a rut and unable to move forward. While we enjoy the springtime, we can also pay attention to and enjoy ourselves. This is a...
The best ways for you to improve your wellness using the mind-body connection with the evidence to prove how successful they can be
Dr. Huberman's optimal morning routine shows us that when you follow science, becoming the best version of yourself is not as challenging as you might think!
☐ Ask yourself simply, "Why am I eating?" Be honest with your answer. Emotional eating (or stress eating) is using food to make yourself feel better- eating to satisfy emotional needs, rather than to satisfy physical hunger (www.helpguide.org) ☐ Ask yourself what exactly it is that
Mindfulness eating is proving to be a truly tangible, measurable, way to live a healthier, happier lifestyle. Fad diets are out, mindfulness eating is in.
Utilize these 5 simple yet powerful mindset shifts to help you stick to your fitness and nutrition plan once and for all!
