It’s all related OR the real cause of cravings

 

How are you doing today? 

How did you sleep last night … have you gotten in any workouts this week … are you focusing on whole foods … and how is your mood?

I’m asking because all of that is RELATED. 

When just one of those things is out of whack, it can throw everything else out of whack right along with it!

• A bad night of sleep can throw your hunger hormones out of balance, making you feel hungry … even if you’ve eaten enough

• A stressful day can leave you exhausted and craving comfort foods (and tempt you to skip your workout)

• Lack of activity can drain your energy and also leave you tossing and turning all night

• Eating too close to bedtime can make it hard to sleep

• And on and on and on!

So … if you’re having one of “those days” … try taking a step back to look at the bigger picture – and then take ONE ACTION to help you feel better (and get back on track).

Some ideas:
 

• Go outside for a brisk walk and fresh air – or make time for a workout 

• Take 5-10 minutes to sit in a quiet space and do breathing exercises

• Make sure your next meal is healthy & made of whole foods (including veggies!)

• Double-check your water intake for the day

This can be like hitting the “reset” button on your day and will help you make better choices moving forward.

What’s ONE action you can count on to RESET your day? Keep this in your back pocket in case you need it!

Having a “big picture” viewpoint can make all the difference in your wellness – and it’s just ONE REASON why working with an experienced coach can help you get the results you want!

Not only will you have a complete roadmap to success, but also the accountability, support, motivation, and experience to help you feel great every step of the way.

If you are ready to ramp up your results, or if you are not sure where to start, be sure to check out our Resolution Reset Program. It will only be available until the end of the month, and I would love for you to take advantage of this opportunity before it is gone until next year!

Also, I would love for you to join our private Facebook Group for additional tips, recipes, motivation, and support.

The hurdles standing in your way

You know I am all about POSITIVE ACTION, right? 

Basically, focusing on the actions that will move you toward whatever it is that you want.

Well, today I am going to get a little <gasp!> NEGATIVE.  

It’s time to take inventory of the things that are getting in your way – the hurdles between you and your vision of success.

These hurdles drain your energy … resources … confidence … and make the journey from where you are NOW to where you want to BE longer and more challenging.

Here’s what I’m talking about.

Let’s say you have a goal of feeling comfortable in your jeans, getting better sleep, and/or decreasing the intensity of those hot flashes.

What are you doing NOW that gets in the way of making that happen?

If you’re serious about reaching success, it is time to start dealing with those obstacles.

At Alignment Studio, we definitely do NOT recommend cutting out every obstacle at once (or maybe ever).

But it’s important to acknowledge them – because it takes their power away.

If you start by targeting those obstacles one by one, you’ll have a better chance of long-term success. 

Before you know it … those OBSTACLES will become OPPORTUNITIES.

For example:

• If you have a goal that includes eating healthier, but you also have a midafternoon cookie habit: what if you swapped out your cookie for some fruit and nuts?

• If you have a goal that includes getting more fit but aren’t sure what to do or don’t have enough time: what if you got guidance from a coach who can help you discover your inner athlete (even in just short bursts of time)?

DO THIS: Write down ALL of the obstacles standing between you and your 2022 vision of success.

These can even include mindset obstacles like thinking your goal is “too big” or the feeling that you’re somehow “not worthy.”

THEN: identify which obstacles are the BIGGEST hurdles between you and your goal – and also which obstacles are the EASIEST for you to tear down.

TAKE ACTION: We recommend targeting these obstacles ONE AT A TIME … alternating an EASY hurdle with a BIG one!

Rather than trying to go cold turkey on all of your obstacles at once, find a REPLACEMENT or something you can do instead (like the cookie-apple example above).

At Alignment Studio, we specialize in helping midlife women balance their hormones with a proven plan for RESULTS.

If you’re ready to ramp up YOUR success and eliminate your obstacles, our Jump Start program can help. Learn more here: I'm ready for a jump start!

This question is a game-changer

 

How will you feel next month?

You know I am a big believer in being “in the moment,” right?

It’s huge for helping you relieve stress, focus on what’s important, and get the most out of every day. But ...

→ I HAVE AN IMPORTANT EXCEPTION.

And it has to do with something I hear every.single.year from my clients.

Pretend it’s January 1st.

How are you going to feel if you use the holidays as an excuse to put your health and wellness on the back burner?

And not just on the back burner …. but ended up going BACKWARDS?

Did you know that the average person expects to gain SEVEN POUNDS over the holiday season?!

WOW.

Based on my experience as a coach, I can tell you how you’ll probably feel.

You’ll feel like you’ve lost ground on any progress … you’ll feel tired … more bloated … your clothes will be tighter … and, yes, you’ll probably feel regretful.

It’s not a good spot to be in.

The good news is that you can make a few small changes NOW so you don’t end up in the majority of people who let their health and fitness slide.

It’s all about keeping things REALISTIC to keep yourself on track.

Which leads me to a little assignment for you.

Take two minutes right now … and think about how much time you can devote to your self-care through the holidays.

What can you realistically commit to?

Is it 3 x 30-minute workouts a week? An hour of meal prep twice a week?

Can you commit to getting 7-8 hours of sleep each night? Staying hydrated? Choosing only your favorite treats (and leaving the rest for someone else)?

Whatever it is, schedule it into your planner.

Not only will you feel better, have more energy, sleep better, and actually ENJOY the holiday season more …

But you’ll build momentum to kick off 2022 strong and in control.

SO … what specific actions are you going to commit to starting THIS WEEK?

And you know what?

Telling someone else (accountability!) makes it more likely that you’ll actually follow through.

OPTIONAL: Head over to our Facebook Page and post what you’re going to do this month to stay on track. You never know who you’ll inspire!

Accountability and support can go a long way toward helping you be CONSISTENT with your healthy habits. So can having a plan that works with your lifestyle.

That’s what our Merry Mindfulness is all about. Merry Mindfulness is 5 days of mindfulness tips and tricks for the holiday season. It’s designed for busy people just like you who care about their health and getting results – and who also want to enjoy life to the fullest. 

Want to know more? Let’s talk – Leave a comment below and we’ll set up a call to see if it’s a good fit!

Want to sign up for the Merry Mindfulness series before it's gone? Click here and sign up today! 

REFERENCE:

www.studyfinds.org/average-american-expects-to-gain-7-pounds-holidays

7 Tips You Can Use to Fit Movement into Your Busy Lifestyle

You had the best of intentions with your exercise, but when life gets hectic, it can feel like you have zero time. And because it’s something you do for yourself, it’s easy to shove it on the back burner. However, if you want to keep your health in tip-top shape, you’ll need to fit more movement into your day-to-day. 

How is it possible when your lifestyle is too busy? The key is to keep moving in any way possible. These seven tips will show you how, even when you feel like you haven’t a minute to spare. 

1. Make it part of your commute 

City dwellers have a unique opportunity to use commute time as a form of movement. Country dwellers may need to be a bit more creative. If you can walk, run, or bike to work safely, do it. You can then check your workout box off for the day! 

 

2. Get more out of mundane errands 

Another way to move more is to use that time running errands as part of your exercise time. While this is certainly easier in the city, in a suburban sprawl, you can start parking your car further from the entrance. This forces you to take more steps which all contribute to your overall fitness. 

 

3. Put it on schedule 

Use your daily planner to help you make time for your workouts. Just like you’d schedule a meeting with your team or a client, put your workout in there and go for it. I have had clients put their workouts on their Google calendars as "meetings" so their time is blocked and no one can bother them.

 

4. Involve the kids 

For parents, it may feel like you never have a moment to yourself. When little kids are busy hanging all over you, load the smallest into a stroller and head to the park. Everyone will love the fresh air and you’ll get your workout in a fun way. For bigger kids in those endless activities, find ways to keep active at practice and games. You can run around the field or move your own way while they’re otherwise occupied with the coach or instructor.  

 

5. Set your alarm a little earlier 

You can’t make the days longer, but you can get up earlier to use more of those 24 hours in your day. Get up before your children to get a workout in first thing. Without kids, you have more leeway, but getting up earlier will ensure you make time for that workout. And with it out of the way, you’ll have more energy to propel you through your day.  

 

6. Rethink your workouts 

You’re less likely to make time for workouts if you don’t like the exercises you’re doing. We make time for what we enjoy, so be sure you do workouts that you like! You can still get healthy by doing bodyweight exercises and using the great outdoors as your gym. And, if you’d prefer the gym, find one close to home or work so that you are more likely to fit it into your schedule. 

 

7. Take the stairs or the long way 

Whenever possible, use the stairs rather than the elevator. At the office, don’t take shortcuts to get around. The more steps you take, the more activity you get which builds up to more movement.  

 

With these seven tips, don’t forget to tune your mindset in so you focus on movement. When you think about it as a chore, it will feel like one, but when you shift your way of thinking to see it as something you enjoy, you’ll be more inclined to take the time for it that you deeply deserve and stick with it. 

Which tip speaks the most to you? Or, is there another tip you have for getting more movement in your day? Let me know in the comments below!

Why managing your stress is important

Did you know that medical research is primarily male dominated with more male research participants and a higher percentage of male researchers than female researchers? As a result, much information is gathered from male participants and then extrapolated for the female. 

This process leaves gaps in the research as males and females do not always have the same experiences with diseases. It is becomes more of a gap when there is a biological life stage that affects only women, such as perimenopause and menopause.

Many times, society and the medical profession sees menopause as a disease that women must manage. This can cause tension in the workplace and at home as well as uncomfortableness when discussing symptoms with family or a health care provider. 

However, menopause is a natural process that all women go through and thus should not be stigmatized.

In addition to a lack of understanding in the medical field, society has a stigma against perimenopause and menopause. You may have noticed how the media rarely shows older women as sexy and vibrant; instead, the older woman is used to promote products for incontinence, medications, and home health care systems. Researchers have noted that women going through menopause may experience feelings of shame and many health care providers miss the signs of women who may be in need of extra support. 

Unfortunately, women who feel as though they have little to no support become more susceptible to depression and feelings of isolation.

The menopausal transition can be a time of stress for many women. Women who started having children in her late 20s or 30s are entering perimenopause as her children are entering their teenage years. Women who either had children younger or who never had children are entering perimenopause at a time when there may be shifts in career and family dynamics. 

Additionally, women entering the workforce not only face the same stressors as men, they also face unique stressors of balancing expectations of work and home life. The societal division of labor, both paid and unpaid, into “men’s” jobs and “women’s” jobs has led to systematic discrimination in training and promotion. As a result, there is unequal pay with women of child bearing age generally being out of the workforce and thus not receiving raises and promotions.

However, with more women entering the workforce, jobs that were considered traditionally “female” or traditionally “male” are becoming more integrated. At the same time, the workplace culture and societal expectations are not integrating as quickly. As a result, working women tend to continue with the bulk of the home and childcare duties, which can lead to less job satisfaction or choosing careers that allow her more flexibility for the family. This can lead to fewer women in management and leadership positions, lower salaries, and lower sense of self-work and self-efficacy.

What does this all mean?

In a nutshell, it means women need to find a way to help manage stress. This may be taking time for a bubble bath with soft music and a glass of wine, a weekly date night with the spouse, a weekly meeting with other women, exercise and nutrition, etc. 

Every person is unique in what helps her relax and unwind, and it is important to find what is the best combination for you.

I would love to hear how you manage your stress levels! Head over to the Facebook page or hit "reply". I would love to hear from you!

Not sure where to start? Click HERE and set up a complementary consult.

 

Women and Exercise

Women face some unique challenges when it comes to their physical and mental health. Aside from the hormonal shifts throughout the different stages in their lives, women today find themselves balancing a career, family, social obligations, as well as their own overall health. It is these obligations to others--primarily family and friends--that tend to override obligations to the self.

That is not to say that women are not motivated to take care of themselves. They are and their motivations change over time. For example, women in mid-life are less motivated to exercise by the need to look good than by the need to improve and/or maintain health. As women age, exercise becomes important for managing weight gain, menopausal brain fog, feelings of depression, and risks of osteoporosis. 

The recommended minimal amount of time a woman should exercise is approximately 150 minutes per week. That is roughly just over 30 minutes a day of moderate exercise. It doesn’t sound like a lot, but lack of time is one of the top barriers to doing what is necessary to exercise and partake in self care. 

It is very easy to get through the tasks and obligations for the day, only to realize you have not gotten time for yourself.

How can you make sure you make time for self care?

There are several strategies I recommend for clients. Here are a few of my favorite:

1. Focus one just making one small change -- like getting to your workout each day. Just showing up is half the battle, and chances are, once you show up, you are going to do SOMETHING. So, focus less on how tired you might be or how hard the workout might be, and focus solely on the logistics of getting there.

2. Ditch the “all-or-nothing” mindset. Something is better than nothing. As women age and our hormones shift, high intensity workouts that leave you collapsed in a puddle of sweat are counter productive. Instead, moderate cardio mixed with weight training and meditation work are what will help you feel and look better.

3. Choose your vocabulary wisely. This is a big one. How we talk about ourselves affects how we feel and act. Instead, choose words with positive connotations. For example, a tough workout is “intense” versus “uncomfortable” as it carries a more empowering, can-do mindset. Try shifting to the more positive vocabulary for a week and notice how your mood improves in general.

4. Put yourself on the calendar. When your workout time is on the calendar with a reminder, you are more likely to actually exercise. It is even better if you put your workout time in the morning before the day gets busy.

5. Hire a trainer or a health coach. You are less likely to forget if you are paying someone your hard-earned money. Plus, you now have someone who will hold you accountable. Your trainer/coach will not only be expecting you at certain times, he or she will have a plan that the two of you have created to help you reach your health goals.

In summary, exercise is important for a woman’s mental and physical health. However, women are unique and how she exercises changes throughout her lifetime. If you are having difficulty working in your exercise time, try one of the strategies outlined above. 

I have a few complementary consult times still available to help you get started. Click HERE to schedule your slot.

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