How to:
Repeat your mantra slowly and steadily, concentrating on its sound as fully as you can. Repeat it in unison with the natural rhythm of your breath. Either split it so you repeat half the mantra when you inhale and the other half when you exhale, or repeat it on both the inhalation and the exhalation.
Beginner: Try to complete total of 400 reps during the week
Intermediate: Complete 400 reps over the course of the day. Break it down into 4 parts
Advanced: Stop playing and knock it out in one session
100 Jumping Jacks
100 High Knees
100 Skaters
50 Squat Twists
50 Plank Jacks
Your body should be in a straight line from your head to your heels. Engage your abs to help protect your lower back from injury. Jump both feet out wide to each side as if you were doing a horizontal jumping jack. Stay in plank position as you quickly jump your feet back together.
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"The love I have for myself increases my capacity to love others."
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Let’s face it, we’ve all pressed snooze before getting out of bed groggy from the sound of the alarm going off AGAIN. Experts from Sleep Clinic Services say that groggy feeling is no coincidence. It’s often referred to as "sleep inertia" which can last around 2-3 hours after you wake up. During those “extra” 10 minutes of sleep, your body may release hormones that trick it into believing your back in a “deep sleep”. So when you suddenly awaken from the snooze alarm, your body is now confused and this causes quite the catastrophe to your brain. So instead of pressing snooze, just get right up and see how much better you feel.
2.Plan your meals
They say breakfast is the most important meal of the day. However, I say proper nutrition throughout the duration of the day is key. If you can, I suggest meal prepping. However, some of us don’t have the time or honestly just aren’t really up for the task. If that’s you, then plan out where you'd like to eat and be ready to execute on those plans. Check out the menu ahead of time, know what times you can fit the meal in your day and enjoy your food. Aim for planning out breakfast, lunch, and dinner. Not only will it save you time, it can also keep you ahead of that "hangry" feeling and even help you choose healthier options.
3.Cold Showers
Cold therapy, also known as cryotherapy, uses exposure to cold temperatures to cool the body’s tissues for therapeutic reasons. Not only can it help improve your immune system, it also helps fight depression, improves circulation, and increases alertness. NO, before you ask you don't need any fancy equipment. Your shower works just fine. Start slow by turning your shower as cold as it can go and allowing your body a quick burst. Work your way up to 20 seconds, 40 seconds, and eventually 1 minute. It's really exhilarating and wakes up your entire body!
*Cold showers are safe and don’t pose a health risk to most people, but as always check with your primary care physician if you have any concerns.*
4. Get the proper amount of rest
According to the Centers for Disease Control and Prevention, adults between the ages of 18-60 need at least 7 hours of sleep. This means the key to a successful day actually begins the night before. Bedtime routines aren’t just for toddlers, adults can also benefit from creating a consistent routine to help wind down and promote quality sleep. Try reading pages from your favorite book, drinking herbal tea, indulging in a warm bath soak, or guided meditation.
5.Be intentional
Every morning after I get dressed and before I leave the house (or open my laptop) I stand in my full length mirror for my “power pose”. I stand tall, put on a fierce facial expression, and repeat my mantra for the day. It’s important that you begin and end your day with clarity. Take a moment to set your intentions before you get started. Declare the kind of day you will have, and what you want to accomplish. Things may not go exactly as planned, detours and edits might happen, but everything will end up exactly how it should. No matter if you call it a mantra, prayer, affirmation, or something different, just make sure you keep it top of mind as you make your way into the world and all the beautiful lessons and memories to be created.
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After about six months things started to change. I was still working from home, but I wasn't motivated anymore. My stress and anxiety was back. Why? Isn’t this what I’d been asking for? What was wrong with me? I couldn't figure it out.
Then one day in September, like normal, I woke up and checked my first few emails from bed still half asleep. By this time most of my work programs were loaded on my cell phone. I got the kids going with virtual school, and on lunch I put the dishes in the dishwasher attempting to straighten up the house a little bit. Then BOOM! It hit me like a ton of bricks. I used to feel like I was always either at work or on "mom" duty. Now I was juggling it all AT THE SAME TIME! This was crazy! Where was the work life balance?
Instead of giving up on my remote work experience, I decided to make some tweaks and find that balance. What a game changer! I still have weeks that are difficult, but overall I LOVE working from home. Here are six tips that helped me.
Tip 1: Wake up a little earlier.
Don’t start work from the bed. Get up, wash your face (or shower), and get a cup of organic tea or coffee to wake up. It allows you time to switch over from sleep without feeling rushed which decreases stress. I personally drink decaf coffee or peppermint tea to get me going in the mornings!
Tip 2: Lunch should be used for a break.
Instead of finding things around the house to do on your lunch break, listen to a podcast or snuggle up in cozy blanket for a power nap. Anything besides housework! You're home but you still deserve a break. Last time I checked chores are still considered work.
Tip 3: Give yourself time between ending your workday and starting your home routine.
Usually, the car ride home after work is your chance to decompress and leave all the work stuff at work. Well that goes out the window when your office is in your house.Take 30 min after logging off to just sit and do nothing. Call friend or catch up on social media before you start dinner. It’s important to have a transition time. At this point my mom knows to expect my call at 5:36 every evening! It’s a date.
Tip 4: Self Care Saturdays
With COVID-19 its kind of scary to go to a massage parlor, nail salon, or bar. So, I’ve invested in some really nice, but affordable, items at home to ensure I am still giving my mind and body special attention on Saturdays. My face steamer, foot bath, oil diffuser, and red wine collection are readily available. A long shower with aromatherapy and good music can go a long way!
Tip 5: PTO is needed and well worth it.
I've never been the type to take a ton of time off work. However, with this new remote climate, its more important than ever to disconnect. If you have vacation or personal time available, take it and don’t feel guilty. Yes, you are working from home, but you are still WORKING. You deserve it!
Tip 6. Continue those time saving tricks you used before remote work.
I still cook from scratch, but I also went back to meal prepping in advance. It cuts down on cook time and takes the stress away from figuring out new meal ideas day to day. I also grocery shop online and order take out through the week. Just because you are home more doesn’t mean you have to be Gordan Ramsey. Don't feel guilty for cutting corners, most of us are doing the same thing. Save the gourmet meals for the weekend!
Now that I have found my balance, I feel less stressed. Remote work is fun again! How are you managing? Share on social media and let’s help each other.
Keep Glowing,
22 Glow
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