Blog Archives

How to Walk Mindfully

3/28/2017

It’s no secret – I love walking in nature! I find that it clears my mind, energizes my body, and calms my spirit. Do you find yourself trying to hit a target heart rate or get from point A to point B when you walk? To achieve the benefits of mindfulness, you may need to shift your focus! Mindfulness provides a host of mental and physical benefits. It especially helps you deal with stress in a healthy way. Here are some steps to walking mindfully.

What do you see?

Notice your surroundings. If you are in an urban or suburban area, always be aware of cars, people, etc. around you. Safety first! Notice what’s around you – whether its window signs, other people, trees, water, birds, flowers, or anything else you pass. You don’t need to think about it, just notice it. Do this for another 30 seconds.

Don't Sabotage Your Weight Loss Goals

3/22/2017

Weight loss makes it into most people’s New Year’s resolution lists at the beginning of each year or as we head toward bathing suit season. For those of you who are trying to lose weight, there are a few things you should watch out for that could get you off track.

Women who got less than five hours of sleep a night were one third more likely to gain 33 pounds over the next 16 years.

Make a healthy sleep environment.

Make sure you get 7-8 hours of sleep a night. The October edition of the American Journal of Epidemiology reports that women who don’t get enough sleep a night are at a higher risk to gain weight. In fact, women who got less than five hours of sleep a night were one third more likely to gain 33 pounds over the next 16 years. Try to get to bed a little earlier and create a quiet, dark sleep environment.

How to Pack a Healthy Lunch

3/15/2017

Do you find it hard to make healthy lunch choices? It can be hard to know how to pack healthy lunches, but with a little planning, you can eat healthy all week long! Here are some ideas for healthy lunches!

A healthy lunch can start with a yummy sandwich!

Make a Healthy Sandwich

15 Ways to Recharge in Less Than 10 Minutes

3/1/2017

When you are constantly caring for others at work and at home, you can easily become burned out. Here are some ways you can grab a few minutes for yourself and recharge your batteries!

Read for 15 tips on refreshing yourself

Add 2-3 cups of sea salt or Epsom salt to your bath.
Get outside. It is grounding and energizing. If possible let your feet touch the dirt or grass for added benefits.
Do a breathing exercise: Start sitting cross-legged with your hand on your belly. Breathe in, then exhale completely. Inhale deeply once more, and release it in short bursts through your nostrils by contracting your abdominals quickly 8 to 10 times, as if someone were hitting you in the gut.
Take 5-10 minutes in mindfulness or meditation.
Sing, paint, dance or find another way to express yourself creatively.
Indulge in a guilty pleasure – read a trashy magazine or get a latte. These are fine in moderation!
Write down the things you are grateful for.
Take a walk.
Write in a journal.
Create a vision board or collage. Spend a little time dreaming about what you want out of life and create something to remind yourself of what you are working and heading toward.
Give a close friend a call or meet for coffee.
Make a playlist of your favorite songs.
Plan a date night.
Get a 10 minute power nap.
When you feel overwhelmed and need a 10 minute break, ask yourself, “What do I really feel like doing right now?”

If you need help finding ways to rejuvenate yourself, contact me for a Free Discovery Session to see if coaching can help you!

Free Discovery Session

How to Walk Mindfully

Don't Sabotage Your Weight Loss Goals

How to Pack a Healthy Lunch

Make a Healthy Sandwich

15 Ways to Recharge in Less Than 10 Minutes

Tonya Cruz

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