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Health Benefits of Yoga

4/11/2017

 
Have you tried yoga? With its increasing popularity, more and more people are trying yoga. Maybe you've tried it, but did you know that aside from the obvious benefits of increasing strength, yoga has many other health benefits? It creates awareness of your mind/body connection. It even taps into your body's ability to heal itself.
Did you know that aside from the obvious benefits of increasing strength, yoga has many other health benefits?
These are just a few of the benefits of yoga.

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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.
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.
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.

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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.

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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!
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

Health Benefits of Zucchini

2/22/2017

 
​Zucchini is a great little vegetable that is low on calories and high on health benefits. In fact, a medium zucchini has only 33 calories, but still manages to make you feel full because of its fiber and water content! This makes zucchini an excellent choice if you are trying to lose weight or just eat healthier! Read on for more health benefits of zucchini!
​Zucchini is a great little vegetable that is low on calories and high on health benefits. In fact, a medium zucchini has only 33 calories, but still manages to make you feel full because of its fiber and water content! This makes zucchini an excellent choice if you are trying to lose weight or just eat healthier! Read on for more health benefits of zucchini!
Zucchini is loaded with vitamins and minerals

​Zucchini...


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How to Have Healthy Holidays

11/22/2016

 
Do you feel like the holidays completely derail your healthy train? The holidays can be tricky. It can be hard to make healthy choices when it seems you are surrounded by temptation! Here’s the good news! I’ve compiled a few tips and tricks that will help you get through Thanksgiving and the holiday season without regret!
Get outside and move! Take a walk or jog early in the day. Join a local Turkey Trot and get that done first thing. Take the family outside for a game of flag football. Take a walk after your Thanksgiving meal. This helps stabilize blood sugar and speeds digestion.
Make sure you get enough movement!

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Being Cheerful is Good for Your Health

11/3/2016

 
Did you realize that a good attitude can affect your health in tangible ways? This Bible verse is fairly well known, and science backs it. Depression and a lack of energy often go hand in hand. Depression is something that you need to see a professional about, but if you are just having a down day, try changing your mindset and see how it affects your energy!
Did you realize that a good attitude can affect your health in tangible ways?
A cheerful attitude is good for your health
Some versions of the Bible put it this way:
A joyful heart is good medicine,
but a crushed spirit dries up the bones. 
Proverbs 17:22

Reserach has now found that depression is also linked with low bone mass and osteoporosis! Get help if you deal with depression. If you are just feeling a little down, try to focus on positive things!

Wake Yourself Up By Learning Something New

10/28/2016

 
When you hit your mid-afternoon slump, what do you do? Check your email? Make a to-do list? These things may be diverting, but they don’t actually give you an energy boost. What actually works? Learning something new!
When you actively engage your brain, it causes it you to feel more alert. You can overcome that urge to take a nap by doing something that is interesting to you
Learning something new wakes you up!

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    Tonya Cruz

    I am a Duke Integrative Medicine trained Health Coach located in Charlotte, NC. I hold a B.S. and M.A. in Wellness Management. I have a passion for health and for helping others achieve the healthy life they desire.

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