Good morning dear ones. There’s a lot of work to be done, there always has been. This quote from Eleanor Roosevelt resonates with me on this Monday morning, “It isn’t enough to talk about Peace ☮️ One must believe in it. And it isn’t enough to believe in it. One must work on it.” . Part of the work is listening and learning. And the other part is contributing. Prayers work best when they’re backed by action. Sending so much love into the world 🌎 and taking action towards change one day at a time. #morelovelesshate
5 ways to eat healthy while you’re working from home and always walking by the kitchen. 😅 Simple meal prep hacks-Boil 10 eggs 🥚 and use them in salads, quick snacks or to make an protein packed egg salad sandwich.🥗 Prep chicken breasts with a drizzle of olive oil, diced garlic salt and pepper and dice them up to use in salads throughout the week. . Fill your fruit 🍎 baskets with a variety of choices so you’re reaching for apples, peaches, and avocados 🥑 before you’re searching for processed snacks in the cabinet. I leave tomatoes, and mini peppers out on the counter so I can snack on them in between meals. . Think Protein! 🍗 Include a source of protein in every meal you eat. For breakfast add your favorite nut butter to your waffle or toast. Snacks can be protein bars, low sugar yogurt, protein shakes, or hummus with veggie chips. . Hydrate 💦 with your 8×8 (8oz. of fluids 8x/day) And if you’re tired of water, infuse your water with lemon 🍋 , fruit, or mint. I’ve been into @drinkspindrift sparkling fruit flavored water and really loving the orange mango flavor. 🍊 Check in with yourself by asking yourself if you’re really hungry or are you bored and/or stressed. 🤯If you’re bored go take a short walk, read a book, listen to a podcast, call a friend (you get the idea). If you’re stressed find a way to manage it. Take a bath 🛀 at the end of the day. Make time for romance 😘(if you’re married with kids, yes this does need to be schedule sometimes lol). . Find your zen ☯️ whatever that is, but find it, because only you can know what brings you peace and helps you chill out. Make it your priority to find out how to manage your stress, instead of it managing you. . Above all have some grace for yourself right now, cause this is a challenging time and maybe you need some extra support. @iamsarabeth and I are starting our next 4 week challenge soon. DM us for details if you’re ready for extra motivation. 💪🏼 #keepshowingup
Friday’s Metabolism Booster Workout is here for you!💥Take the 3 Round Challenge by repeating the workout 3 times for a half hour. Or you can do the video once through if you need a quick 10 minute workout. Tag your friends in the comments below to join you and keep it moving together!
No one has time for achy feet 🦶 I’m managing plantar fasciitis and I’ve been incorporating a combo of myofascial tools with stretching.
You can use a tennis ball and massage therapy gun to work through the band at the bottom of the foot that extends from the heel all the way up to the ball of the foot. You can also massage your feet with enough pressure to help loosen up the area. This way you can get more out of stretching.
Using a light resistance band can help loosen the calves, hamstrings and arches.
Perform 10 reps of pointing and flexing your foot against the resistance of the band. You can also place the band over the arch of your foot for hamstring stretches, holding each for several breaths.
Against the wall stretches are good because they can be done anytime anywhere, even when you’re taking a break at work. Keep your foot flat as you bend the front leg knee, and lean into the wall creating lots of release through the back of the leg.
Another deep stretch for the feet is done sitting with toes curled. Sit in an upright spine position with knees bent. Curl your toes underneath and hold the position for at least twenty seconds. 3 rounds of this stretch is a great way to loosen up the tension that builds between the toes and of course helps alleviate pressure throughout the foot.
Being consistent with this routine at least 2-4 times a week is a great way to help relieve plantar fasciitis and foot pain.
It can be so easy and habitual to believe the stories we tell ourselves. Many of these stories are dictated to us by our culture, our upbringing and our primal fight or flight BS. “Do more, be more, buy more, work more, hustle more…until you’re perpetually exhausted.” I’m over it; over buying into the stories that do nothing but keep me anxiety ridden and small.
For the last several months I’ve had a desire to do some deep work. Work that requires me to make time and space to get real with myself and intentional about what’s working and what isn’t. Have you ever felt a strong desire to shift?
As the universe would have it, after a yoga class I enjoyed this past fall, I struck up a conversation with one of my yoga teachers, Jessica Amsden. We talked about all the things: mothering, teaching, yoga, even minimalism (tiny house living anyone)? This sparked the idea of a Winter Solstice class focused on intention setting. And thankfully, within a few weeks, the class I had been calling in was beautifully actualized by Jessica- in one of the most heart warming, and inspiring classes I have taken to date. If you live in RI or Southern MA, it’s time to make a visit to Raffa Yoga, where this special class was held. There is a whole lot of healing going on at this mecca.