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Breathing for stress release...

10/25/2021

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"Breathing is a perfect example of such a tool, Huberman said and he's working with colleagues to understand how different breathing patterns affect feelings of stress and tranquility.  
One breathing pattern they're studying is called "physiological sighs" -- pattern of breathing in which two inhales through the nose are followed by an extended exhale through the mouth.
Huberman explained how it works: "You have little sacks of air in the lungs, which increase the volume of air that you can bring in. Those sacks collapse over time, and as a result, oxygen levels start to go down and carbon dioxide levels go up in the bloodstream and body, and that a big part of the signaling of the stress response."

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Click here for the full article
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Wellness tracker

8/2/2021

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As you are gearing up for school to start in a few weeks or you are just ready for a reboot...use this guide to give you a jumpstart!  #wellness #wellnessroutine 
Click here to print your own!
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Wheel of Health models

7/12/2021

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Here are two Wheel of Health models. These visuals are great tools when you are looking to make change but unsure where to start.

The first one is from Vanderbilt and the second from Duke. My certification is from Duke but this summer I’m working with medical students from Vanderbilt and will be using their wheel.

I really love *Daily Rhythm and Balance* on Vanderbilt's wheel. It made me think, what’s my daily rhythm? The goal of this section is an invitation to take a closer look at how you invest your time and to be intentional with the how and why's behind this. What is one small step you might take today to make your own daily rhythm help you be at your best?

​ I hope you spend a moment with these models today. I love a good visual and I bet I’m not the only one
😉 #healthcoaching #healthCARE #reachyourgoals #bestself #wellnesswednesday .

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New Meditation!

4/27/2021

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Click here for meditation!
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Look for the positive!

3/9/2021

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Finding Your Way

1/25/2021

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In the spirit of freshening up for the new year, I thought a new logo was in order...
When I think about what I do most in my work, it is to be with others as they find their way. Just as the lighthouse is a beacon of light, I can help shine the light when others are struggling to find it for themselves.
Sometimes it’s finding your way around professional choices or in relationships with others.
It might be finding your way through a crisis or how to better understand yourself so you can shed what no longer serves you.
We are made for connections and to do life with others. It is an honor to walk with another.
Here is to finding your way!
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Starting the year off with compassion!

1/6/2021

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Looking to embrace mindfulness, recharging and quieting your inner critic?  My latest article is for you!
Click here for article!
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End the year on a Positive Note!

11/13/2020

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Click below for my latest article!​
nutritiouslife.com/live-consciously/3-ways-to-end-the-year-positively/
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What a great quote!

11/13/2020

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Revitalize this Fall

10/29/2020

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​What if you could rediscover the best version of yourself this fall?  What if a little focus on your time and space allowed you to reinvent, revamp and revitalize?  The great news is you can, let’s use a little self reflection and look at three key places to jumpstart your revitalization.

Our roles have definitely been expanding this year.  We all face situations which we are not part of our old “normal”.  Schedules have been turned upside down. Work, school and date nights from home.  Becoming a teacher/entertainer/playmate and of course cooking, cooking, cooking!  We feel overwhelmed in ways we have not experienced.  From the ongoing quest to find Lysol wipes to getting lost in the news, our daily life seems to change on a weekly basis.  Some adjustments have been made and you have found a new normal system.  As fall begins to approach and some version of school will start for kids, it is the perfect time to take a look at what’s working and what needs some fresh attention.
Health and Wellness, Professional Life and Soul Care are three focus areas to jumpstart your revitalization.  Start with whichever speaks to you the most and run with it, you will not be disappointed.

Health and Wellness We have all laughed at the memes of the COVID 15 pandemic weight gain.  We laugh because at some point over the spring and summer we all have disrupted our regular food and exercise regime.  Gyms are open, then closed, then open again, then closed?!  Everyone has had to get creative in this area.  Moving your body is directly linked to overall health.  Movement enhances two things we desperately need right now, our immune system and our overall mood.  If your favorite work out place is open or not be sure you are finding time for this area of life.  Experiment with new things.  Even a simple walk with the dog or socially distanced friends can revitalize you.  Break up the day with a walk when you feel a little trapped in your own home!
How about some new recipes?  If you are like me, I feel like I’ve officially cooked chicken in every way possible!  With everyone home it feels like cooking and cleaning up is a full time job.  Spruce this area up some and find some new spice!  It’s always a good time for a nutritional breakthrough, right?!  Food is medicine so be sure your focusing on as many whole foods as possible.  Check out new sources such as Whole 30 or flavorful plant based recipes.  This is a great area to expand your social media network.  Pictures are extra motivating when trying new recipes.  Try to make it a family affair and see how many colors you can eat in one day.  Whoever wins doesn’t have to help clean up!

Professional Life It is safe to say adjustment is the new normal this year in everyone’s professional life.  It has been amazing to see the quantity and quality of free content being generated for others.  Stay in touch with any professional organizations you belong to and look for these virtual opportunities.  Seminars once scheduled for live audiences are now even more accessible often being reduced in price to participate.  
How is your LinkedIn profile looking?  This is a wonderful time to ensure your profile reflects all the best version of you.  When your LinkedIn account is up to date it is easy to pull this information into a resume if you desire.  Many colleges have also made changes to their available classes and increased their online services.  If you have been thinking it was time to go after a new credential now is the time!  
How organized is your work space?  I’m sure this area in your house has evolved quite a bit.  What is one thing you could do in this space to make yourself more productive?  Share ideas with colleagues for their successful organizational tips.  An orderly work space is not only more inviting but can  increase your productivity.  
In a time where so much work has moved virtually, new connections are bound to be made.  Have you maximized these to your fullest potential?  Not only could they be helpful in your work life but also may be useful on the personal side.  Companies are growing and changing because they must.  This trickles down to us all.  Don’t be left out!

Soul Care Revitalization is impossible without taking care of you first.  When was the last time you connected with yourself?  Staying in the now for all the changes and living together every minute of the day naturally pushes personal time down the priority list.  Let’s make a focused effort to put this back to the top of the list.  What would feel nourishing to your soul today?  Quiet time, a long hot bath or indulging in a new book might be a great start.  Maybe connecting with others in a safe way would do your heart good.  Reconnecting with yourself can also make the unhelpful mind chatter much quieter.
What gifts and talents of yours can you share with others?  We all have things that come naturally to us that could benefit others greatly.  Maybe you are a natural with animals, love to garden, are great at meal prepping or helping others learn.  You may think your natural talent is no big deal but chances are someone else would gladly benefit from your services.  
Above all, reach out to others.  You are not in this alone!  This is not the time to expect we can do all things for all people.  There are numerous demands on us all during these unprecedented times.  Pool your efforts with those in your circle.  Carve out time for yourself.  The more your soul is fed the more you can help others feed theirs.  Set the example for your friends and family.  Love yourself enough to care for all your needs.
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Let us encourage one another.  Cheer on yourself and your loved ones.  Out of difficult, dark times greatness emerges. Take a little time and invest in you! Jumpstarting your revitalization can be as small as committing to a new recipe a week to as big as starting the business you’ve been dreaming about for years.  Even THIS fall can be full of excitement, newness and positive change. And who knows, maybe you will even snag a bottle of Lysol wipes!

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