Category Archives: Health & Wellness

My Morning Ritual for Health, Happiness, and Longevity

The best morning ritual is one that makes people happy, is realistically doable, and where it helps them get motivated and energized for their day. In order for me to feel this way, I like to begin my day in an unhurried gentle pace.

A good morning for me starts with waking up from a night of fasting, which can be 12 to 15 hours. Intermittent fasting decreases inflammation, free-radical damage, and weight gain. It increases insulin sensitivity reducing the chance of diabetes, heart disease, and cancer. Fasting may also increase your life span.

As I come around, I try to remember not to reach for my phone and instead snuggle with my furbabies and maybe ask for a gentle back rub from my partner. This touch and connection with my family during my morning ritual supports mind, body, and heart/spirit coherence essential to my healthy and happy life.

I get up and answer nature’s call and then I do my stretches and joint motion exercises. My routine starts with downward dog and cobra stretches which I hold for 8 seconds each and do 5x.  Bringing your head below your heart, especially in moves such as downward dog, a head stand, or handstand helps to move your cerebral spinal fluid promoting health and longevity. I continue to move through my joints and do a little more stretching that target my neck, chest, and back so that I’m always supporting my good posture.   

Jeanne's trampolineNext, it’s time to get on my trampoline which I do for 10 to 30 minutes. This is a recent addition to my regiment and I’m loving it! I see myself using my trampoline for the rest of my life.

While jumping, I listen to a podcast or TED video.  I am passionate about increasing my knowledge. I love being inspired by others and feeling connected with like-minded individuals. Even though it’s through the media and I’m not actually there, I know through listening, I’m participating in the collective consciousness shift which is important to me.

Jeanne's Quan Yin MalaAfter the trampoline, I break for water and then do a deep breath meditation. I use my Quan Yin mala during my practice as it makes it easy to stay focused. This particular mala has less beads than a traditional 108 bead mala and it’s perfect for my meditation allowing for 39 deep breaths with 3 chances for breath retention (holding your breath for as long as you can).

This type of meditation has many benefits such as bringing oxygen to tissues and organs, activating the vagus nerve, and improving the immune system. Along with the deep breathing, I also practice gratitude or say the Ho’oponopono chant which calms my mind, expands my heart, and raises my positive vibration.

Breakfast lately consists of 2 pasture eggs, toast with grass-fed butter & biodynamic jam, and rooibos tea with coconut milk and cinnamon. I was adding lion’s mane powder to my tea, but now I take a supplement capsule with breakfast. Lion’s mane has many benefits some of which are enhancing memory and brain function, aiding the nervous system, and supporting the immune system. Follow this article link if you want great ideas for an ageless lifestyle breakfast and to learn the benefits of foods such as pastured eggs and coconut oil.

Finally, I take my dogs for a walk in the park where we ground—practice earthing—and let nature do her thing which is to bring us in her resonance. Spending time in nature is the best medicine for mood enhancement and well-being cultivation. Daily leisurely walking is the backbone of my health and wellness program.

My morning ritual has evolved throughout the years and after 40+ years, I’ve created habits that support my health, happiness, and longevity aspirations. I hope this post inspires you to look at your own morning routine and to see what you can do to support your ageless living goals.

Tweet it like you mean it!

A good morning primes me for a great day! Click To Tweet

Your coach,
Jeanne

Here are videos worth watching::

Intermittent fasting and its benefits…

A thought-provoking video on the cerebral spinal fluid…

How to Make Time Last Longer and Your Memory Sharper

Many of us wish we had more time in a day, in the week, and so forth to accomplish all we want to do. Those who follow an ageless lifestyle balance these feelings with a timeless attitude.

It’s  an attitude where we believe everything that is supposed to get done will be done. It’s a perspective where we know—at the core—that we are always in the right place at the right time and where everything happens for a reason and that it all happens in divine time.

With this belief system, there is also the aspect of time “expansion”—where we find the time to get things done in less time than most. For example, it’s where you complete a project quicker than you planned or where you’re able to do something faster than the norm.

When people get a lot done in less time—as if time expanded for them so they could do more—they describe this phenomenon as “being in the zone” , “in flow,” and where they felt “connected” , “guided,” and where “everything was in sync,” and so on.

Another facet of this timeless way of being is enjoying the present. The “now” moment is where we experience true joy, peace, and bliss.  As too much past and future “living” can lead to pain, regret, and an existence lived in fear.

Today, I want to share with you a different way to be timeless. In this post, I want to teach you how to feel like time is moving “slower” so you can enjoy certain moments longer.

Make Time Last Longer and Sharpen Your Memory

Haven’t there been times in your life where you wished something—an exceptional experience—lasted longer? Like a great date, family moments, or a big celebration?

Don’t you also wish you could remember fond memories better?

Here’s a technique to make those times “slow down” so you can extend those experiences as well as remember them with vivid clarity later in life.

Turn these special moments (or any experience you wish) into a kind of meditation.

Meditation is normally thought of as a time where we close our eyes, focus on breath, and practice “clearing the mind.” That is one type of meditation, but there are many. It’s my belief that you can turn anything into a meditation and you do this through your intention.

Turn anything into a meditation by slowing down your movements, ritualizing the act, and doing it with love and gratitude.

Slowing down how you do your activities or how you experience situations improves your focus, heightens your senses, and  increases your awareness of the moment.

When you are focused, intuitive, and aware—you’re feeling your feelings deeper and you are more engaged in the activity. In this space, you can have the feeling of time “slowing down” which draws out the experience and gives you more “time” to enjoy the moment.

When should you use this nifty tool?

Anytime you want to prolong feeling good.

You can also use this skill to manage stress, increase calmness, and get grounded in the present.

Practice this technique on a simple task that you do each day, like making coffee or having an afternoon tea.

  • Slow down your movements.
  • Show care and attention to each action executed.
  • Focus on the details of what you’re doing.
  • Notice the feel, look, sound, smell, and taste.
  • Note your feelings—reactions—to all those things.
  • Do the activity with love.
  • Feel happy and grateful as you do it.

After you’ve practiced, apply it to a positive situation that you want to prolong and commit to memory such as a deep conversation with a friend, a night of love making, or perhaps reading to your child.

Slow down time for those moments you want to cherish. Pay close attention to details you want to remember. Feel grateful that you have the chance to experience whatever it is because all of life’s moments are a gift of time not given to all.

Tweet it like you mean it:

May your memory be long for those moments that matter. Click To Tweet

Your coach,
Jeanne

How We Reached Our Health & Fitness Goals in 2015 (Do this in 2016)

On January 5th of this year,  I declared that I would workout 300 days out of the 365 days. I put this fitness challenge out there and 16 women joined me. We called ourselves The 300.

This group was filled with amazing super-women who were crazy busy with children, work, and obligations, but made time for their health & fitness goals. This post is about how we did it, what inspired us, how we motivated each other, and so much more.

“This group has made me into a new person. I crave for that daily workout because of it and it’s now a habit I have.”  ~ Van

14 Things WE did to Be Successful with our Health & Fitness Goals

1. We formed a team.

We Are The 300

Successful teams support, motivate, and inspire each other and that is exactly why The 300 group thrived. We were there for our fitness sisterhood. We created a private Facebook page and cheered each other on every day! Someone was always posting something on the group page and that just stood as a reminder for all of us to keep going.

2. We made a commitment.

The ladies pledged to make their health & fitness goals a priority  and though some may not make the 300 days exactly, it really doesn’t matter because  they each did more for their well-being by being part of the group than if they hadn’t participated.

“OMG I’m not going to make the 300, I’ll be a few short, but I know I worked out more than I would have with it. So I’m trying to keep going!!!” ~Joy

3. We followed through.

We made ourselves accountable for our workouts by posting them on our group page. By keeping track of our daily workouts we showed our commitment and inspired our fitness sisterhood to move that much more.

We Inspired Each Other4. We encouraged each other.

We commented on each others exercise posts with positive  thoughts — “That’s awesome!”, “You look great!”, “Get it!” and so on. We shared funny and motivational memes to get everybody laughing or fired up. Our group board was like being in the locker room with your best girls.

5. We didn’t judge each other.

From our sweaty selfies to lamenting on “falling out” or being “lazy” — we kept it real and respected everyone’s efforts. We also didn’t let a sister wallow too long in her “down” days and encouraged her to get back into the playground as soon as she could.

A fitness tip that really worked for some of us was not to let 2 days pass of eating poorly or not moving.

6. We stayed positive.

We had thousands of posts on our group page and I can’t recall one single negative post. Most women are motivated through positive affirmations and encouragement and this crew excelled at giving that loving support.

7. We shared our struggles.

The plank struggle is real! Having to make a choice of waking up earlier or staying up later to get our workout in there was also challenging for many of us. Muscle aches and pains was a regular complaint, but we “Sucked it up!” (our group page banner.) We did our foam rolling, stretched, rubbed Tiger Balm, and persevered.

These Ladies Rule!8. We shared our triumphs.

From accomplishing a particularly hard workout, to getting back to pre-baby weight, or finishing a marathon — we let each other know how we were making our “fitness life” work. I feel like every woman who participated in our group is a champion in her life — a Queen of her life — because everyday she decided to care for herself along with everything and everyone else. (Like a boss!)

Get Family Involved in Fitness9. We got family involved.

A family that exercises together is healthier! Plus, the kids get to be inspired by their hard-working mama and they’re  learning good habits!

10. We used life-events as motivation.

Our group had several life-events to celebrate and were incentivized to work that much harder to look and feel our best because of them. From weddings, birthdays, and once-in-a-lifetime vacations — these milestones kept us focused and driven!

“I think more importantly, this workout kept us all accountable. I would have never worked out this much/often if it wasn’t for the motivation of this group.” ~Van

11. We tried new things.

Trying new exercises and going to different fitness classes keeps things fresh, can workout muscles you may not normally use, engages the brain, and many times pushes you out of your comfort zone. That’s a good thing! (Challenge yourselves ma!) A few of the workouts that stood out in our group as fun, hard, and just cray-cray:: hip-hop yoga, crossfit, surfing class, kung fu, obstacle courses, and plank challenges!

12. We shared our best practices.

We liked apps and gadgets that tracked our movements.  We used Pinterest and magazine workout infographics to inspire our next workout. The Sweet Sweat waist band is totally gross, but it sure makes you sweat and less water weight is LESS WEIGHT YO!

Go out to NatureHiking and leisurely walks in nature are the best! Working out in the gym and getting that endorphin rush feels good, but being out in nature just gives  the calm and peace that every woman needs in her life.

13. We kept it simple.

We determined early in the group that a workout was anything where we decided to “purposefully move” because it was about creating a healthy lifestyle. With that way of thinking, “working-out” became that much easier. Many of our workouts were done at home or outside. Walking, hiking, and / or running was the default exercise. And truly, it’s the best way to see the city where you live or are visiting!

“Even with the workouts I post, there are many times I don’t feel I am doing enough to push myself and accelerate towards my goals fast enough. But this group inspires me and keeps me going. So don’t give up and don’t feel ashamed to post with or without your workout count. And as always – thank you!” ~Jenn

14. We had fun.

Last but not least — we had fun this year! We sweated, laughed, ate good food, and did it together. We moved more than ever and kept our promises to build a healthier and more fit-centered lifestyle and we did it — one day  and one workout at a time.

Tweet it like you mean it!

I'm going to create a fitness sisterhood and rock 2016! Click To Tweet

or

I pledge to workout for 300 days in 2016! Click To Tweet

If you need help achieving your health & fitness goals next year then check out my life-coaching services.

ROAR!

Your coach,

Jeanne

6 Ageless Beauty Tips to Weatherproof Your Face & Hands in the Winter

Winter season is in full effect and this is the time when our skin — especially the tender skin on the face — can get damaged by the elements.

Cold weather dries the skin and can create bumps and irritations due to the freezing temperatures and dry atmosphere. Lips are prone to chapping and the skin around the nose can peel and redden because of broken capillaries from blowing our noses and being exposed to the cold.

Winter is the time where we can amass the most wrinkles because of dry skin and harsh winds that hit the skin around the eyes and forehead. Making matters worse, it’s darker outside and so we don’t use our sunglasses as much to protect our eyes and the skin around the eyes.

Air pollution also affects the quality and health of our skin. Hot weather brings about  certain pollution issues mainly the ozone, and things that relate to ultraviolet radiation and sunlight. Winter has its own seasonal air pollutants such as increased carbon monoxide, nitrates, and sulfur coming from both home and commercial use. Increased energy use to heat homes and buildings from using furnaces, fireplaces, to industrial coal-burning — depending on where you live — the winter season can have more impact on your skin and overall health.

6 Ageless Beauty Tips to “Weatherproof” Your Face & Hands in the Winter

1. Moisturize Religiously

Increase the amount of moisturizer you use. Apply double the amount you normally use especially at night to penetrate and protect your skin during the day — think pre-load! Apply moisturizer throughout the day if you’re working or playing outside.

I use natural oils such as olive, coconut, vitamin E, and argan oil to moisturize my face. Combining oils work for my skin type so here is what I do for day and evening::

  • For the day, I use a combination of equal parts olive oil and argan oil.

In the evening::

  • For deep moisturizing I use equal parts vitamin E oil and olive oil.
  • For skin redness or irritation I use equal parts coconut oil and olive oil.
  • For skin rejuvenation I mix a 2-3 drops of vitamin C serum and olive oil.

Try not to use any alcohol based moisturizer or skin toner as this will dry out your skin. Only use organic oils and moisturizers because we don’t need pesticides on our faces. If you need to learn how to find out what moisturizer is best for your skin, read my very popular How to have Ageless Glowing Skin. Also read 7 Body Skin Energizing Techniques to Improve Blood Flow, Skin Texture, and Vibrancy.

2. Exfoliate Often

Exfoliate your skin every day (less for sensitive skin) to remove dead skin cells and air particulates — dirt and pollutants — that may be embedded in your skin. Dead skin cells can make skin look flaky and patchy and can clog pores causing bumps. Dirt can irritate skin especially if you sleep on it. Even if you don’t exfoliate, you should wash your face every evening and apply fresh moisturizer for general skin health and vibrancy.

3. Cover Your Face

Protect your facial skin.  Wear a hat or beanie to cover your forehead in extreme cold to prevent drying and the creation of fine lines.

Wear sunglasses even if it’s not sunny to protect your eyes and so that the tender skin around the eyes doesn’t get dry or  develop fine lines from wind and pollutants. I own a pair of lightly tinted sun glasses which I specifically use in the winter.  Wearing sunglasses helps in the prevention of crows feet as sunglasses stop you from squinting due to the sun rays or wind.

Use a scarf or muffler to cover your neck, cheeks, lip, and nose area when you’re walking outside to protect your skin and to limit the amount of environmental pollutants you breathe in.

4. Nourish Your Lips

Protect your lips with non-toxic lip treatments. I use coconut oil or olive oil to moisturize my lips. I like natural lip balms and moisturizing lipsticks and tints. Also, avoid licking your lips too often because this will cause it to chap more easily.

5. Give Your Face Weekly Treatments

Jeanne loves her skin roller!Treat your skin to a hydrating face mask like one made of 1 mashed avocado with a teaspoon of honey or equal parts mixture of apple-cider vinegar and natural calcium bentonite clay for “winter healing” and anti-aging benefits!  I love using my “face roller” to help with collagen production and increase skin blood flow and then applying 100% Pure’s Super Fruits Reparative Cream. I also use my Clarisonic a few times a month to aid  in the skin cycle process so that new and vibrant skin is revealed faster. 😉

6. Safe-guard Your Hands

Use gloves to protect your hands. The skin on your hands can easily get dry, cracked, and can toughen and roughen from being exposed to wind and freezing temperatures.

Moisturize your hands regularly after washing. Do not use harsh antibacterial soaps as it dries your skin, removes your natural oils disturbing the balance of your acid mantel (your natural defense system against bacteria), and can make you susceptible to super bugs. If you feel that your nail beds and skin around the nails are suffering from the cold, rub a drop of your favorite oil into them.

How to Manage Your Skin When You are Sick

Be gentle when blowing your nose to limit broken capillaries. Add extra moisturizer to your nose to prevent peeling. Apply more lip moisturizer as lips tend to get dry, chapped, and cracked when you’re fighting a cold. Increase your fluid intake to stay hydrated which helps you get well and keeps your skin from drying out.

If you’re taking any medication which may dry out your skin such as cold medicines, antihistamines, and antibiotics — along with hydrating and getting adequate electrolytes — also take probiotics such as Kefir, kombucha, and fermented foods to improve gut flora which will help you get better as well as improve your skin health. Apply even more moisturizer on your skin when you’re sick because the skin — your largest organ — is “neglected” when your body systems are busy at “work” getting the rest of you better.

And if your face is puffy and you have sinus congestion, do my famous lymphatic facial flush massage! (This is my most visited post! Say NO to puff & mucus!)

Enjoy the winter season as it’s a great time to play outside — bundled up and skin protected of course! Then head inside to eat a home-cooked, hearty, healthy meal, and snuggle to a good rom-com or listen to your favorite music. I just discovered this artist Daniela Andrade’s Christmas EP and her voice is absolutely beautiful. I feel so relaxed and peaceful listening to her. Check out this cute video and my favorite song on the album.

Tweet it like you mean it!

No matter the season, treating myself well is a priority. Click To Tweet

If you would like help creating your health & beauty lifestyle, then check out my life-coaching services.

Stay warm ladies!

ROAR!

Your coach,

Jeanne

7 Body Skin Energizing Techniques to Improve Blood Flow, Skin Texture, and Vibrancy

We love to feel good. We love to treat our body good. Can I get an amen ladies?!

Here are my seven favorite body skin energizing techniques that I use weekly and some on a daily basis.

1. Self-Myofascial  Release (SMR)

SMR is a self massage technique to relieve tension — trigger points — within the body. Using a foam roller, lacrosse ball, or any massage stick or tool, apply pressure on the trigger point — where your muscle feels tense — and hold for 30 seconds or longer. This timed pressure sends a signal to your Golgi tendon organs which senses change in muscle tension.  Regular use of SMR techniques improve muscle length tension, blood-flow, and relieves muscle pain.

I do my SMR work as a warm-up to physical activity, as a standalone exercise routine to relieve my body of tension, and as a night-time therapy to help me relax and get a good night sleep.

2. Massage

I use to get traditional massages often,  especially when I suffered chronic back pain, but for the last five years, since my back pain has decreased substantially, I get them less. I do give myself daily massages after my shower. I knead my muscles and rub the oil onto my skin, working out any tension I may have as I say gratitude to my body. (I say things like, thank you for being so strong, so healthy, and so forth…) The act is so much more than just “rubbing lotion on yourself” that I definitely consider it a massage and a self-love body treatment.

When I massage myself, I alternate between using almond oil, coconut oil, and olive oil. I work the oil onto my slightly damp skin until it’s absorbed. When I have muscle aches from a hard workout or kung fu class, I will mix a tablespoon of magnesium lotion with either almond oil or olive oil and rub the mixture on the body parts that feel really tense to help relieve any pain. (Do not put the magnesium lotion mix on your face because it will dry it out. I accidentally did this on a night out and it was not a good look. Even my mother said something. Oy vey!) Massages from yourself or from others are a great way to decrease stress, lower heart rate, increase blood flow, and improve skin texture.

3. Dry Brushing

Using a natural brush, brush your skin with upward moving motion — brushing towards your heart — to improve lymphatic system (part of the immune system), blood-flow, and skin texture. Dry brushing removes dead skin cells and promotes a healthy skin cycle. The more you dry brush,  the faster new skin is revealed making your skin look vibrant. I don’t dry-brush a lot, probably 2-3x a month. It’s because I already exfoliate my skin everyday so I don’t feel it’s necessary. But, I like to do it as a treat.

To avoid skin irritation, it’s very important that you never share your dry-brush with anyone. (I’ve seen what happens when people do and it’s bad news.) Also, wash and dry your dry-brush properly after every use by hanging it upside down or with bristles faced down so that mold or mildew don’t develop. Keep your dry brush in a dry place when not in use.

4. Hot & Cold Shower

Take a hot shower and then right before you finish, make the water super cold and rinse yourself off. Think of this hot and cold shower technique as like you jumping into a hot spring and then straight into a cold spring. Your skin is enlivened, your mood lifts, and you feel absolutely energized.

I love this technique! Rinsing yourself off with really cold water is spiritual to me. (It’s one of the techniques I talk about in my first book, “How to Be Happy 99% of the Time.”) During this time, you become absolutely aware of your surroundings. You feel the water on your skin, you hear the sounds of the water, and you’re so present that hardly any thoughts come to your head. Additionally, I like to do a “thank you” chant as I’m braving the cold. (So that’s me just saying “thank you, thank you, thank you” as I’m doing my this-water-is-cold-as-heck shower dance.) This may sound strange until you try it and then you’ll get addicted like me!

5. Joint Mobility Routine

As you age, joint mobility may decrease. Get that nutritious synovial fluid flowing to lubricate your joints, bring blood, oxygen, and nutrients, and remove waste. Below is a video of my simple joint mobility routine that I do in the morning, I may also use it as a warm-up to physical activity, and a “break” activity during my daily walks.

6. Body Clapping

Body clapping is exactly how it sounds. You give your body physical claps or slaps. (Also, demonstrated on the video.)

Body clapping can be done anywhere. I do it in nature, at the gym, and even in the shower. This body energizing technique improves skin look, blood flow, and Chi energy.

When you find yourself in nature — among trees especially — you can do this body clapping technique. Stand in front of a tree and begin clapping your various body parts. Why do this in front of a tree if you can? Because trees not only clear the air of pollution, but they also clear your energy field. So as you do this body clapping technique — revitalizing your skin and improving your blood flow — the tree is also clearing your energy and improving your personal frequency. (Think resonance and entrainment!)

I do this technique at the gym, especially if I need to increase my energy because I’m about to teach class or take a class. I may do this technique in the shower to help invigorate my body.

7. Bear Walk

One of the best things I’ve learned from Tai Chi was the “bear walk.” Now don’t quote me that it’s called “bear walk,” it’s been over 15 years since I learned it. I’ve taught it as the “bear walk” to almost every client and relative I have and so I’m sticking with my story. (I’ve started taking Tai Chi again and they haven’t talked about this “bear walk” so I’m suspicious. Anyway, I demo it in the video below.)

Standing with your feet naturally apart, begin swinging your arms, creating a loose figure 8  or ribbon bow  like shape and your legs swinging with natural rhythm with your arms. Right arm and right leg move together, then the left side. This simple movement increases blood flow and improves Chi energy. I do it when I’m waiting in line, watching online lectures,  basically, anywhere that I have to be stationary but I have the urge to move.

But that’s not all! I have three more ways of energizing my body. They’re not really techniques, but more like good lifestyle choices 😉

8.  Earthing or Grounding

“Earthing” or “grounding” is walking barefoot (or sitting / laying down) on grass, sand, dirt, and even wet cement to absorb electrons from the Earth.  This is a great way to improve health and vibrancy. Most people, due to modern living conditions — shoes, houses, buildings, and anything that separates you from touching the Earth — are in what’s called a “positive charge” state making them electron deficient. When you are electron deficient you are susceptible to inflammation and disease. Put your bare-feet on dirt a few times a week and easily fix this problem.

The more distance there is between you and the Earth, the greater the charge on your body. In fact, this has been precisely calculated. For every meter you are above the ground, 300 volts of charge will build up in your body. (See The Feynman Lectures on Physics)

Besides being good for your body, “earthing” makes you feel good. Plain and simple — the better you feel, the more energy you have. I try to ground everyday when I walk with my dogs wearing my earthing sandals. If I have more time, I ‘ll sit on the grass for a few minutes and of course, our family loves to go to the beach every weekend so we get our grounding and family time all in one!

9. Get 8+ Hours of Sleep a Day

There is nothing that can replace the energizing effects of a goodnight sleep. Sleep is the natural way your body resets  to its balanced state. During sleep is the best time for your body to build and repair cells and tissues because it doesn’t need to use its energy on things such as physical or mental activity.

We’ve all seen and experienced the immediate effects of poor sleep. Our energy is depleted and our skin looks haggard.  Chronic lack of sleep can cause  irregular heartbeat, heart disease, high blood pressure, stroke, and a host of other illnesses.

Everyone’s sleep needs will vary. Listen to your body. How does it run on 4,5,6,7, and 8 hours of sleep? Are you suffering from any health issues due to lack of sleep? Personally, I need 8-9 hours of sleep daily to be my best. After 40+ years, I know this about me and so I try to adhere to my body’s needs.

10. Eat Healthy

This is when you say — duh! But, it still needs to be said. You have to eat right to have great skin, vibrant energy, and overall good health. There’s no getting around it. Be good to your body and eat foods that make you feel amazing.

I hope you like my body energizing techniques! It was fun sharing them with you. 😉

Tweet it like you mean it!

I love to treat my body good! Click To Tweet

Need help feeling good? Check out my online life-coaching service 😉

Your coach,
Jeanne

Holistic Prescription for Reconnecting with Lower Abs, Pelvic Floor, and Womb Area + Meditation Video

A woman’s body goes through many changes throughout her lifetime. One of those changes is the waning or lack of connection — mental, physical, and spiritual — to her lower abdominal, pelvic floor, and general womb area.

There are several reasons why this decrease in connection may happen, some of which are: having children, the linea alba tearing or stretching, a groin hernia, sexual trauma, lack of sex, muscle weakening, aging, past-life trauma, mental aversion, and neglect.

No matter the reason for the disconnect, I offer this holistic prescription — therapies that address the mind, body, and spirit — to help any sister who may have use for it to  reconnect, strengthen, and heal the relationship to her womb area.

READ: I make no claims to diagnose, prescribe, treat, or cure any disease, physical or mental. I am not a medical doctor, licensed psychologist, or psychotherapist. Persons with psychological or physical illness that require a medical doctor, psychologist, or psychotherapist should contact licensed practitioners. I offer these holistic remedies as a certified fitness professional and life-coach. If you use my therapy suggestions, then you do so taking full responsibility for your well-being.

The Physical Component

Physical disconnection to the lower abs, pelvic floor, and womb area can stem from pregnancy, extreme physical fitness, injury, surgery, disease, and other reasons. Here are two examples of exercises that can help reconnect and improve neuromuscular efficiency in this part of the body.

One of the best ways to reconnect physically to your lower abdomen and pelvic floor is to do the Kegel exercise. The Kegel is an exercise to strengthen your PC muscles (pubococcygeus) also called your pelvic floor or pelvic diaphragm named after its inventor, gynecologist Dr. Arnold Kegel.

The exercise is fairly simple, but it does take some getting use to. The more you do this exercise, the better your motor control will be of your pelvic floor, but since it’s quite difficult to isolate these muscles, you end up doing isometric contractions of the surrounding muscles and so you inadvertently improve your connection and control over your lower abs and butt  muscles too. Click here to learn how to do the Kegel and try to do your Kegels everyday.

Another helpful exercise is to do palpitations and gentle massage on your lower abs and womb region. This method increases the mind to body awareness, improving your mind’s ability to recognize this area. Through touch, while mentally thinking of this part of your body will help the mechanisms that send and receive information to the brain. The more often you send these signals the better the effect. Perform this treatment a few times a week.  An optimal time to do this is before bedtime as it will help you relax priming you for a goodnight sleep.

When your brain is able to communicate to your lower abs, pelvic floor, and womb area more efficiently, the better your relationship is to the area which goes on to improve health, function, and movement. A lot of what happens inside the body goes on without your knowledge or conscious help, but like a manager to a project, you can provide guidance and a “list of expectations” (what you want your body to do.) Your ability to influence your body depends on how “aware” and “connected” you are to it. Improve your connection and awareness and increase your ability to guide your body to optimal health.

The Mental Component

Our mind is a powerful influencer. Thoughts and past experiences that are replayed in our mind influence the health of our body. Stress from bad memories, trauma, and fear of any sort can manifest itself into physical ailments. It’s best to heal these experiences so that you can give your body the best chance at being healthy.

Thoughts and past experiences that are replayed in our mind influence the health of our body. Click To Tweet

If there is an experience or thought in particular that comes to mind that is affecting your relationship to your lower abs, pelvic region, and general womb area, then  my suggestion is to find a doctor or therapist that specializes in that area to help you deal and heal the troublesome thought or experience. In my last post, I spoke of Matrix Reimprinting as one of the therapies that I use to help me heal bad thoughts, traumatic experiences, and limiting beliefs. You can read more about that by clicking here.

The health of a woman’s womb is vitally important. Not only is it the place that nurtures and carries new life, it’s an area where many women feel is what makes them a woman. A woman’s abdomen, uterus, and vagina are not just arbitrary physical parts of the body. These physical aspects of us are special, sensitive, and have great significance. Care for this area of your body like you would care for your daughter’s body.

The Spiritual Component

I present the following 10 minute meditation on connecting to your lower abdomen, sacral, and womb area. It’s easy and gentle and can be done anywhere you feel comfortable relaxing. In the video I use crystals to aid in my focus and to help raise the vibrational frequency of the heart and sacral chakras — it is not necessary to use them — but they are helpful (and pretty!)

This holistic prescription that I have offered — treatments that focus on the mind, body, and spirit — can contribute to the healing process of reconnecting to your lower abdominal, pelvic, and womb region. It’s very important to note that it does not replace the advice or help of doctors, psychologists, psychotherapists, or any other Western medicine. Holistic prescriptions should be used as complementary aid to existing measures that are provided by licensed doctors or therapists.

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All parts of my body deserve my love and attention. Click To Tweet

If you would like guidance in your health and well-being, then check out my life-coaching services.

Be well my sisters and ROAR!

Your coach,

Jeanne

13 Reasons to Improve Your Posture & Learn My Best Posture (and Life) Tip Ever!

Good posture is important because it helps you to be healthy and confident which leads  you to being happier! And that’s a good thing! 😉

13 Reasons Good Posture Helps with Your Health and Boosts Confidence

1. Good posture can prevent chronic back pain.

2. Good posture may prevent migraines caused by muscle pain and tension caused by poor posture.

3. Good posture helps to prevent injury when moving or exercising.

4. Good posture helps you to breathe correctly.

5. Good posture aids in food digestion.

6. Good posture promotes blood circulation.

7. Good posture may help the brain release “feel-good” hormones that contribute to a positive well-being.

8. Good posture lets you look people straight in the eyes which makes you appear more trustworthy.

9. Good posture creates a “taller”appearance which makes you look stronger and gives an air of authority.

10. Good posture helps to project a state of alertness which promotes safety and a “can-do” attitude.

11. Good posture makes you look more assured and composed.

12. Good posture helps to present a more youthful and vibrant you.

13. Good posture helps you ROAR! (By that we mean it gives you the courage to ask for what you want in the life!)

Learn My Best Posture (and Life) Tip

I write about and promote good posture a lot because I’m aware of  the benefits. Improving my posture has helped relieve so many issues such as: chronic back pain, migraines, indigestion, solved my anxiety that was caused by shallow breathing, relieved the tightness in my chest, believe it or not I was slightly bow-legged until I improved my pelvic posture, and then it also helped to make my stomach look flatter because I use to stand so poorly that I was sticking out my stomach and I didn’t even know it! And yeah, all that doesn’t even cover how improving my posture improved my self-esteem. So there. That’s why I’m such a stickler for good posture. (Just ask my clients and students!)

Anyway, the other day I was driving and a few things were happening… First, I had a little anxiety thinking I was going to be late for an appointment because I was stuck in traffic. I was also worried that I wasn’t going to find parking. Next, I became aware that I was slouching as I drove. Finally, I noticed I wasn’t happy, that I was actually feeling kind of down. (Not really knowing why… Does that happen to you?)

Then I caught myself.

I said to myself, “This is all in your head!”

And then I said, “Get out of your head and lead from your heart.”

Soon as that idea came in — I perked right up!

LEAD FROM YOUR HEART

With that thought, my driving posture immediately improved. It’s like my body got zapped and I became and felt “lifted” in some way. My mood did a 180-turnaround and I started to smile. I kept saying the phrase, “lead with my heart.”

As I repeated it like a mantra,  traffic started to move and then out of nowhere a parking spot appeared — like it was waiting for me to arrive! I didn’t even have to look for it or change lanes. I just drove in the spot like a rock-star. I was stoked! (Obviously, it doesn’t take much to make me happy!)

I got out of the car, paid the meter, and started towards my destination. As I walked, I was still mentally repeating, “lead with my heart” and I must have been smiling, glowing, or something because  people were smiling back at me and making way for me. I was definitely feeling better and now, I had a spring to my step. I no longer thought I would be late. Instead I was thinking, I’m going to be there in perfect time and I was! I walked in a few seconds before my client and so she never even knew I was running late!

So what’s the big posture tip and moral of the story?!?!

Lead with your heart!

It’s a physical, mental, and spiritual up-lift!

By leading with your heart you will be sitting and standing taller — I kid you not. You’ll be walking with a “heart-strut” (Quote me on that!) where people will be taking notice thinking — what did she have for breakfast and how can I have double-shot of that!

Heart-strut: /ˈhärt-strət/ verb: to walk leading with your heart Click To Tweet

Leading with your heart helps to ease your mind, making it easier for you to realize what matters most, as in — follow your heart. It’s a mindful way to ground yourself into the present moment and to let your spirit shine through.

Leading with your heart promotes good posture, positive feelings, reduces stress, and helps to attract all manner of fortuitous situations!

Try it now.

Improve your posture (and life) by leading with your heart!

I dare you!

Lead with your heart as you walk around the house, sit in front of your computer, and yeah, do it while you drive!

Then ask yourself, “How do you feel?”

Leading with your heart is a quick fix. It can immediately improve your posture and mood. As a life-coach and fitness trainer, I have to honestly say it won’t replace the work of improving your core strength, undoing your muscle imbalances, changing your mental game, and doing the other holistic strategies that go into really creating a stronger and more confident you. But, in a pinch, your heart-strut will make you look and feel better! So use it.

As a life mantra — leading with your heart — well, you can’t go wrong with that sister so go forth. 😉

ROAR!

Your coach,

Jeanne

Inspire Youthful is totally down for people having good posture because we know it makes life better in so many ways. If you need help improving your posture check out our Better Posture in 30 Days Program — it can really help. We promise.Better Posture in 30 Days ProgramDays ProgramspireYouthful

photo credit: Hello, Sunshine! via photopin (license)

What to Eat for Your Age, Activity Level, and Lifestyle

Food provides us with the nutrients we need to grow, develop, and repair cells and tissues. Food gives us energy for physical activity and fuels the body’s metabolic processes. Food acts similarly in all of us, but depending on our age (among other things), our nutrient requirements will differ.

Does the food you eat help you to be healthier and more vibrant at your age?

Does it also aid in your future well-being?

What you eat is an important part in achieving longevity and a good quality of life.

Everyone needs a certain amount of protein, carbs, and fat, as well as specific amounts of vitamins and minerals to help us have optimal health, but our dietary needs vary as we grow up. For example, a toddler has different needs to that of an adolescent.  A deficiency in the trace mineral iron in children 6-24 month old can have drastic effects on brain growth and cognitive and motor skills development.

The growth spurts experienced by  adolescents require other supportive nutrients. If in your teens you didn’t get the nutrients that your body required to grow and develop, you would suffer physical, reproductive, and cognitive problems. Did you know that approximately half of our bone mass is developed during this time? A calcium deficiency during this period in our lives would adversely affect our bone development and put us at risk for bone fractures and osteoporosis in adulthood.

What you eat is an important part in achieving longevity and a good quality of life. Click To Tweet

So what to eat for your age?

Here are some key nutritional needs for the aging individual and where you can find them naturally. This isn’t an exhaustive list nor does it account for the particular needs of special populations.  Consult your  doctor for individualized nutrient, vitamin, and mineral recommendations to enjoy longevity and well-being. I provide non-medical food and intuitive eating guidance as a Certified Fitness Nutrition Specialist and Life-Coach.

  • Calcium

Calcium is for strong bones. Maximum bone mass is attained at the age of 30, this is where bone tissues are readily formed more so than lost. After this age, bone mass is lost more quickly than formed. If your peak bone mass is low, you will have lesser bone tissues to deplete and thus, can result in the risk of osteoporosis. Calcium may contribute in the prevention of colon and breast cancer, helps with weight control, and reduces the development of kidney stones. Calcium is readily found in milk and cheeses from grass-fed cows, and green leafy vegetables such as kale, spinach, collard greens, broccoli, and okra.

  • Collagen

The protein collagen is a main building block to bones, ligaments, tendons, cartilage, and your skin. As you age, these body tissues can deteriorate, stiffen, and breakdown. Eat collagen and protein rich foods to support healthy skin and bones. The best source of collagen is from other animals — preferably bone broth made from grass-fed beef and pasture-raised chicken bones.

  • Chondroitin sulfate and glucosamine

Chondroitin sulfate and glucosamine are natural elements found in connective tissue. As you age, your body’s ability to make these substances lessen. A body lacking in these nutrients may suffer joint pain and stiffness, arthritis, and osteoporosis. You can find chondroitin sulfate and glucosamine naturally in bone broth, but many choose to take supplements to meet their needs.

  • Folic Acid

Folic acid is one of the B vitamins. B vitamins help facilitate metabolic reactions that release energy and so taking your B vitamins can help you have more energy. A common misconception is that B vitamins themselves provide energy, but that isn’t true. Folic Acid is a form of folate and aids in DNA synthesis, cell growth, and amino acid metabolism. For adults, a combination of folic acid and B12 may prevent cardiovascular disease and strokes. Folic acid can be found naturally in dark leafy greens, asparagus, broccoli, orange juice, sunflower seeds, legumes, and liver. Folic acid is vulnerable to cooking and can destroy up to 90% of a foods folate and so it’s best to eat these veggies raw or with minimal cooking.

  • Lipoic Acid

Lipoic acid is essential in certain biological activity. Think of it as a “helper molecule.” It aids in specific enzymatic processes that keep us balanced and healthy. A recent study published in the Biochemical and Biophysical Research Communications journal by the Linus Pauling Institute at Oregon State University implies lipoic acid may reset and synchronize our circadian rhythms, or “biological clock.” As you age, your circadian rhythm can “breakdown” which may interfere with your energy levels, body temperature, sleep cycle, blood pressure, hormone secretions, digestive secretions, and reaction times. Lipoic acid can be found in most foods, but slightly higher in organ meats and green leafy vegetables like broccoli and spinach. The amount of naturally occurring lipoic acid in food is minimal and so some may choose to use supplements.

  • Magnesium

Magnesium is a mineral that aids in strong bones, heart health, and protein synthesis.  Magnesium partakes in over 300 enzymatic processes in your body and is essential for the production of ATP — “the universal energy source for all cells.” After your 30’s it’s recommended to increase your magnesium intake.  A deficiency of magnesium in the body will halt cellular activity. Magnesium is everywhere in food so there shouldn’t be a need to use a supplement. It’s found in vegetables, legumes, tofu, and seafood.  Chocolate also has magnesium. 😉

  • Omega-3 Fatty Acids

Omega-3 fatty acids improves blood circulation, lowers blood pressure, lowers triglycerides, and raises high-density lipoprotein cholesterol levels (HDL “the good cholesterol”) to help prevent cardiovascular disease. It may also help with improving mental function and reducing chances of Alzheimer disease.  You can find omega-3 fatty acids in fish such as salmon, mackerel, and shrimp. It’s also found in vegetable oils with the best sources from walnut and flax-seed oil.

  • Potassium

Potassium helps regulate blood pressure, plays a part in muscle contractions, and nerve impulse transmissions. Potassium and sodium work together to help body water distribution and blood pressure. Many adults who suffer from hypertension may prevent or reduce hypertension by having a balanced potassium and sodium intake. You can find potassium naturally in potatoes, spinach, watermelon, bananas, meat, milk, and tea.

  • Vitamin A

Vitamin A aids in vision, healthy bones, and skin. It also helps growth, reproduction, and immunity. A deficiency in vitamin A can affect vision and numerous body functions. Vitamin A is part of your first-line of defense against bacterial and viral attacks. Most Vitamin A comes from eating animal foods. Fish-oil and fortified milk are the most common sources. Other good sources are dark green and yellow/orange vegetables and fruits.

  • Vitamin D

Vitamin D is made in your body from exposure to the sun and if you spend enough time in the sun, you don’t need to supplement. Vitamin D is essential to bone health, reduces cancer risk, and heart disease. A vitamin D deficiency can lead to osteoporosis and osteomalacia (soft bones). Recommendations for vitamin D increase as you get older and since getting enough sunlight may not be possible due to weather, work, or geography, your doctor may recommend a supplement. Other than the sun, vitamin D can be found in fortified milk, fish oils, sardine, salmon, egg yolks, and butter.

Inspire Youthful advocates intuitive eating — listening to your body’s distinct dietary wants and needs. Barring any negative triggers, emotional traumas, and medical conditions that may affect how your body “talks” to you — learning to listen to your body and following through with her guidance will lead you to optimum health. We also promote getting most, if not all your nutrient needs from organic whole foods, grass-fed and pasture raised meats and dairy, and other natural sources and using supplements as a last resort.

Are you eating for your activity level?

Foods are not created equal and what they provide in nutrients and energy can vary widely. Foods can be classified as being nutrient or energy dense. Foods that are nutrient dense means exactly that — they have a lot to offer in regards to vitamins, minerals, and so forth. Energy dense foods supply you with more energy than nutrient dense foods and generally, are lacking in nutrients.

The best sources for nutrient dense foods are organic whole foods, grass-fed and pasture raised meats and dairy, and wild fish. The best source for energy dense foods that also offer some nutrients are starchy vegetables. The most common sources of high energy dense foods are processed and fast food options.

Why is this important to the aging body?

As your body ages, the ratio of nutrient to energy dense foods you consume will determine if you gain unnecessary weight, become predisposed to illness and disease, and are able to enjoy a good quality of life.

Your daily activity is different now than it was five, ten, or twenty years ago. Heck, for some, it may be different from 6 months ago!  For most, aging leads to a slowdown in activity. Therefore, a decrease in energy dense food consumption should accompany this change so you don’t consume excess energy which turns into fat and can bring about illness and disease.

To the ageless lifestyle enthusiast, there may not be a slowdown in activity. Speaking for myself, I’m more active in my forties than I ever was during my teens or twenties. So for individuals like me (us — hint, hint), who are vigorously participating in this wonderful thing called life, finding a balance of nutrient and energy dense foods is integral. My go-to choices for energy dense foods are rice, sweet-potatoes, and a combination of some whole grain and gluten-free breads and pastas. I try not to eat too much gluten because intuitively I know it’s not good for me, but in small quantities I do OK. (You know me — 80/20 baby!) My choices for nutrient dense foods are organic whole foods, pasture-raised chicken, and wild-caught fish when available.

Simply stated — eat for your age, choose quality foods, consume just enough, and move more often. 😉

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I eat just right and move often enough to support my health and well-being. I got this. Click To Tweet

If you need help supporting your ageless body, check out my life-coaching services.

Your coach,

Jeanne

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Learn Something New to Support Your Ageless Mind, Body, and Spirit

Learning a new thing such as  a language, an instrument, physical movement, and information will help keep your mind healthy, at certain times your body youthful, and undoubtedly your spirit engaged with life.

As the brain ages, a few things happen:

1. Parts of the brain shrink and your memory, learning capacity, and problem solving skills can diminish.

2. Your neurons and neurotransmitters may be reduced which can affect mood,  memory, concentration, and even physical movement.

3. Brain blood flow can reduce, plaque may build, and inflammation can occur, as well as damage from free radicals.

It was once thought that we stop creating new neurons after a certain age. Scientists now confirm we do create new neurons all the time, but sadly, unless utilized — like with learning something new — they die. Unfortunately, learning who bit the dust on the latest Game of Throwns episode doesn’t count. You have to actually apply effort in your learning. You must have repeated “tries”, solve some problems, and do it over a certain period of time to increase the longevity of your new neurons.

Brain mass can be maintained and increased through exercise, nutrition, and meditation.

Keeping your brain size healthy helps maintain memory, aids in your ability to learn, and assists in retaining your problem solving skills.  Studies have shown that exercise can prevent brain shrinkage especially in the hippocampus the seat of memory. Exercise staves off cognitive impairment and dementia. And we all know that exercise improves blood circulation bringing oxygen, nutrients, and the removal of waste in our body tissues and organs.

Consuming foods with Omega-3 fatty acids — the building block of neurons — may increase brain volume. Eating foods high in antioxidants will fight free radical damage. As well, meditation (is this really a suprise?) has been found to improve brain health and size.

“Our data suggest that meditation practice can promote cortical plasticity in adults in areas important for cognitive and emotional processing and well-being,” says Sara Lazar, leader of the study and a psychologist at Harvard Medical School. 

So we know that learning something new will help our brain age better and be healthier overall, but let’s talk about how it can also help our body be more youthful and our spirit more inspired!

Learning a new sport or movement like salsa or Tai Chi will make you feel youthful because first, it’s like you’re playing — moving and having fun — and second, you get to be a student again with an adult perspective. So this time around, you see the value in what you’re learning. Of course moving more helps to maintain a healthy weight, it lubricates your joints preventing stiffness so you bend with ease, and you use your muscles helping to keep your muscle mass (something else you lose as you age). All these things contribute to you having an ageless mind and body.

Learning to play an instrument and speaking a different language can expose you to new music, people, and culture which can do wonders for your spirit. Your spirit is here to have a human experience — show her a good time! Enjoy learning something new, take yourself on an adventure, meet interesting people, and most of all participate in life!

At the ripe age of 42 I’m learning Kung Fu! I’m going on my 3rd month and it has already made an impact on my well-being. I know that my neurons are happy to learn the new technique, but more than that — I’m being active and doing something I’ve always wanted to do — move like crouching tiger and hidden dragon! (Hi-Ya!) My mom, in her beautiful wise age is learning how to play the piano. (She’s my hero.) And sisters, you know the ageless lifestyle motto — it’s never too late!

Is there something you always wanted to learn? Think about it. Then do it. 😉

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I will never stop learning. Click To Tweet

If you need encouragement and guidance sister, check out my life-coaching services.

Your coach,

Jeanne

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7 Best Practices for Exercising at Home

Working out from home has never been easier. With online fitness videos and training, you have access to every kind of workout imaginable.

Some training styles work better for the home environment such as body weight training, yoga, and Pilates. If you have a few basic exercise equipment such as dumbbells and a pull-up bar, then additional options are available.

When I first started exercising at home I found it difficult. It was hard to get motivated and I was easily distracted by house chores (which only came to mind when I thought of exercising – so weird lol). But I finally got the hang of it and I’m enjoying having more options to stay fit.

If you’re thinking of working out from home here are 7 best practices to help you be successful.

1. Schedule your home workouts on your calendar

Not only does this practice remind you to workout, it also helps to organize your day so you have time to workout.

 2. Do stuff you like

In the last year I’ve gotten into yoga. I signed up for unlimited yoga classes online for $18.00 a month. Even if I only do 2 classes a month, it’s already worth it because that’s the same cost for 1 studio class.

3. Video tape yourself doing the exercises

This practice helps you see your form and is a great way to document progress. I recommend exercising in front of a mirror because it helps you stay in good form too.

4. Take selfies where you are exercising and post them on Instagram

This tip is what really got me going with my yoga and handstand practice. The Instagram community is so supportive that it makes you want to practice and constantly do better. I urge you to do Instagram fitness challenges because it can really motivate you to move more at home.

5. Have your exercise equipment in plain view

This tip helps to remind you to workout. For me, sometimes I feel like my foam roller is calling my name saying, “you know you’re suppose to…”

6. Find an online trainer or DVD program with a coach you like

Coaches are important because they tell you what to do and help you stay motivated.

7. Do impromptu exercise moves that you randomly perform throughout your day at home

I mostly work from home and I’m always on the computer so I have a few exercise moves I do throughout my day to keep me moving.

  • I do 4 jump squats every time I walk away from the computer. I try to step away at least every 30 minutes.
  • I do 10 triceps dips on my chair. My desk chair is very sturdy and I will bust out these dips when I’m reading or watching something online.
  • I do 1 pull-up every time I pass the hallway bathroom. I have a pull-up bar set up on the door of my bathroom and while I’m cooking or working I do a pull-up and hang there for a few seconds.

Click here to watch some of my home shenanigans 😉 home workouts

  •  10 Push-ups. Sometimes I just drop to the floor or use a counter and knock out a few.
  • 1-3 wall handstands at least 1x a day to improve my handstand skills.

Incorporate some of these best practices when you workout from home and find more success with your health and fitness goals!

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Home workouts rock! No pressure. No judgements. Just me getting my fitness on. Click To Tweet

If you need help achieving your health & fitness goals, then check out my life-coaching services.

Your coach,

Jeanne

Originally published on InspireHappy.com