Changes Ahead Wellness

Fitness enthusiast and wellness coaching. Visit me at changesaheadwellness.com

[vaiag-blog]

In every walk with nature, one receives far more than he seeks.

John Muir

[vaiag-blog]

National Parks & Recreation Month

July is National Parks and Recreation Month.  Their motto is “Get Your Play On!” so it’s a great time to do exactly that and get outside to enjoy the great outdoors. Physical activity and play are vital to our physical and mental well-being, and whether you are an adult or child there are many fun activities to get out and play. These include activities such as summer camps, playgrounds, outdoor group exercise classes, sports leagues, trail walking, hiking, bike riding, or just enjoying a family picnic. The activities are endless, so “Get Your Play On!”

[vaiag-blog]

True silence is the rest of the mind, and is to the spirit what sleep is to the body, nourishment and refreshment.

William Penn

[vaiag-blog]

Sleep Health

Good quality sleep is important for our health and quality of life but an estimated 50-70 million American adults have sleep difficulties. If you have trouble falling asleep or waking up in the middle of the night, it is important to have good sleep hygiene. Below are some tips to help you have healthy sleep habits for a better night’s sleep.

1. It is important to stick to a regular sleep schedule-that means going to bed and waking up at the same time every day.

2. Avoid large meals, caffeine, alcohol and tobacco at least 2-3 hours before bed.

3. Get regular daily exercise and try to get outdoors to get some sunshine.

4. Have good sleep ambiance. Your bedroom should be quiet, dark, and cool (between 60-70 degrees). Also having a comfortable mattress, pillow and blankets can help with a good night sleep.

5. Have a relaxing bedtime ritual- taking a bath or warm shower before bed, listening to relaxing music or doing some deep breathing can help quiet the mind which will make it easier to fall asleep and stay asleep.

[vaiag-blog]

You can't stop the waves, but you can learn to surf

Kabat Zinn

[vaiag-blog]

April is Stress Awareness Month

Occasional stress is a fact of life, but stress does not have to take over our lives. Here are some simple tips to help you manage stress and also get you on the road to a healthier - and less stressful – lifestyle.

Fit in physical activity.  Make physical activity a regular part of your daily routine.  It’s not only about going to the gym; take a walk with a friend or a pet. Play with your kids or simply do some stretches on a daily basis. Physical activity reduces tension and produces endorphins', which reduce stress.

Get enough sleep.  Sleep is critical for our body and mind.  Lack of sleep can diminish your capacity to function on a daily basis.  Your brain and nervous system need sleep in order for them to function properly. Feeling tired and irritable all day only causes more stress.

Eat a healthy, well-balanced diet.  Eating a variety of fresh fruits and vegetables, whole grains, lean meats, low fat dairy products and healthy fats will give you more energy and provide you with the vital nutrients your body needs to stay healthy.

Set time aside for relaxation.  Incorporate time into your daily routine to relax and take a break. All you need is a 5-minute break to stretch or do some breathing techniques to recharge your battery.  Remember, taking care of yourself is a necessity, not a luxury.  

Stay positive. Things will not always go the way we planned. When we are stressed we need to reflect on the positive things in our lives and our own positive qualities. Negative thoughts will only bring on more stress.

[helloimvegan-blog]

[fitbodymag]

Just Do It! #Fitness Motivation 

[purplelotusspiritualhealing]

Happy Ostara/Spring Equinox! The maiden has awaken! #spring #firstdayofspring #springequinox #ostara #maiden #wombblessing #wombrenewal #wombhealing #spiritual #spiritualawakening #spiritualhealer #spiritualhealing #spiritualpractice #spiritualguidance #yoni #gaia #wombblessingmiami #miami #miamilife #metaphyscial #metaphysicalhealing #energyhealing #lightworker #goddess #om #namaste

[vaiag-blog]

Every time you eat or drink, you are either feeding disease or fighting it.

Heather Morgan. MS

[vaiag-blog]

National Nutrition Month

March is National Nutrition Month and this year’s theme is "Put Your Best Fork Forward" as a reminder for all of us that we have the tools to make healthier food choices when eating. Making healthier food choices over the month of March can help improve our health and prevent disease.  

The key is to eat a variety of foods from all the different food groups.  By eating from all the food groups you will likely take in the different vitamins and minerals your body needs to stay healthy. Try to limit processed foods, sweets, saturated fats & trans fats and sodium.  Be sure to stay hydrated by drinking plenty of water. If you have any medical issues make sure to consult your physician before starting to make any changes to your dietary intake.

Start out small by making one or two changes at a time, such as cutting down on sweetened beverages, or adding one more serving of vegetables to your daily intake. Every little bit counts!

For more information on healthy eating please visit the websites below.

http://www.eatright.org/resources/national-nutrition-month

https://www.choosemyplate.gov/

[vaiag-blog]

Stress and Heart Disease

February is Heart Health month.

Heart disease is the number one killer of Americans, and research indicates that stress can wreak havoc on overall health and specifically your heart health.

Stress is an everyday fact of life, but there are many factors and behaviors that can increase your risk for heart disease: high blood pressure, high cholesterol, smoking, lack of physical activity, and an unhealthy diet. Some individuals may choose unhealthy habits such as alcohol, drugs, and tobacco to deal with their stress; however, these habits will only cause long-term damage to their hearts and many other organs, as well.

If not managed, chronic stress can cause health problems. During a stressful situation, the “fight or flight” response is activated which increases heart rate, blood pressure, cortisol, cholesterol and damage to the artery walls.

Okay, that’s a lot of bad news, but I do have good news. You can manage your stress and in turn your overall heart health.

First, it is important to identify your causes of stress

Second, keep your stress under control with a mix of stress reduction techniques, which can activate the relaxation response in your body.  Here are some everyone can do:

Exercise

Eat a healthy, well balanced diet

Don’t smoke

Limit coffee and alcohol intake

Have a positive attitude-practice positive self-talk daily

Utilize in the moment stress reduction techniques

Count to 10, take 5-10 deep breaths, walk away

Take a daily relaxation break to calm the mind and body

Deep breathing, Meditation, Yoga, Tai chi

If you do any combination of these regularly, you can become more resilient to stress over time. In addition to helping you have a healthier heart, you can have an overall healthier you!

[vaiag-blog]

New Year - New Beginning

Using SMART goals can help you make positive behavior changes that can help you meet your goals and achieve those New Year’s resolutions.    

2016 is done and 2017 is here!

With the New Year, many of us make New Year’s resolutions promising ourselves to change or improve our quality of life. Whether it is losing weight, reducing stress, or eating a healthier diet, you can – and should have both short-term (daily, weekly) targets, and long-term (3, 6, 12-month) goals. For both, the key is to begin with small changes.  

Setting short term targets will help you reach those long term goals.  And remember, you are also more likely to reach your goals when:

they are important to you

they are a little challenging

you write them down

you share them with others

One of the best ways to start is to set SMART goals to help motivate you and improve your chances of meeting your goals. SMART stands for:

Specific – Answer these five questions, clearly written and defined, to describe what you want to accomplish.

What do I want to accomplish?

Why is this goal important?

Who is involved?

Where is it located?

Which resources or limits are involved?

Measurable –What metrics will you use to measure your progress?  A measurable goal should address questions such as:

How much?

How many?

How will I know when it is accomplished?

Achievable (Action-based) - How important is this goal and what do you need to do to make it attainable. An achievable goal will usually answer questions such as:

How can I accomplish this goal?

How realistic is the goal, based on your obstacles?

Realistic- Is reaching your goals realistic to you? Is it reasonable and result based? A realistic goal will have "yes" as the answer to these questions:

Does this seem worthwhile?

Is this the right time?

Does this meet my efforts/needs?

Do I have the skills to reach this goal?

Timed -Goals need a target date so as to have as to have something to work towards. This can help you prioritize your tasks. A timed goal will usually answer these questions:

When?

What can I do six months from now?

What can I do six weeks from now?

Most importantly! What can I do today?

[deepakchopra]

[primalpalette]

When you do what you love, the seemingly impossible becomes simply challenging, the laborious becomes purposeful resistance, the difficult loses its edge and is trampled by your progress.

Steve Maraboli, Life, the Truth, and Being Free

(via primalpalette)

[herbivorlicious]

Spicy Tofu And Pinto Bean Bowls

[ananyathoughts]