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Can you get your Groove Back by Balancing your Body?

Have you ever gone to the doctor only to be told there was nothing wrong, or even worse, that you have anxiety or depression when you know something is wrong? Your eyes fill with tears as you leave the office, feelings of complete discouragement and fear that there is no hope of ever getting back to feeling well again. b well health coaching is excited to announce the availability of a new service that takes the guesswork out of the sources of your health concerns! Read More

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Super Easy and Effective Stress Relieving Breath you can do Anywhere!

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And so it begins... summer is winding down, a new school year is starting, our schedules are moving into a new rhythm as we head into a new season.

The breath is one of the most useful tools we have to settle our mind and relieve stress. This advanced breathing technique is really quite simple and accessible to anyone, anywhere, any time.

It's called Square Breath. It's super easy to remember how to do because you do it just the way it sounds.

The beginning breath ratio is 4 x 4 x 4 x 4.

Easy right? Start with a really deep breath in and just release it.

Then seal your lips and:
• breathe in through your nose for 4 counts
• hold the inhale for 4 counts
• exhale through your nose for 4 counts
• hold the exhale of 4 counts

That's one round. In as little as 5 rounds you can completely shift your mind towards more peaceful thoughts.

Here's an audio guide for you. Go ahead and download it to your phone or computer and use it any time life seems to run away with you. Take a moment to bring yourself into the present moment and find gratitude for the blessings in your life.

b well!

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3 things you can do to improve your health…. 


Can I tell you something?
There’s something that I didn’t realize when I first started working one-on-one with people who want to make their health and wellness a priority, people who are sick of feeling less than amazing, and people who are confused about who to listen to for advice.


Here it is:  
Most of us already know what we need to be doing to improve our health! But plain and simply aren't doing it. Most of my clients admit that they know they should make better choices but are either too busy, too stressed, or too addicted to their current diet and regimen to make the changes. 


 

There is a lot of information (and mis-information) when it comes to the foods we eat. Just look at the variety of books in the ‘diet’ or ‘health’ section of your local bookstore. But when it comes down to it, we still know the basic things we should be doing to improve our health.

 
In fact, when I ask my clients “What are three things you think you could be doing, to improve your health?” I get similar answers each time:
 

Be more active.
Stop eating _______ or stop drinking ________ (or stop smoking!)
Eat more vegetables.
 

We intuitively know how to make ourselves well. But when it comes to following through? That’s where we fall apart. I know!! I have done it, too. I still do it. I might be a health coach, but I’m still human! I eat chips, I drink wine, and sometimes I don’t eat as well as I know I can.

 
For the next week, I’d like you to think about the obstacles that are stopping you from living your healthiest life. Think about it, journal about it, reflect on it.
 

What obstacles are standing in your way? Maybe you work long hours and cooking a healthy meal seems too time-consuming, or maybe you feel that the price of healthy food is too high. Perhaps you will discover that you aren’t sure if you really deserve to feel amazing.

Your job for the next week is to simply think, reflect, and journal on these obstacles. Knowing your obstacles, habits, and patterns will help you figure out how to work around them!

 
I would love to hear your comments below. Tell me what is stopping you! Let’s work it out together! I’ve got a variety of options available to help you reach your optimal health goals!

Ask me any questions that are nagging at you or confusing you about fitness and health. I'm hear to help!

b well!!



b well hc

6 Simple Exercises for a Strong Core


One way to develop an eye-catching mid-section, strengthen your core and back regions is to incorporate abdominal exercises that work all areas.  These exercises develop your core and tighten the tummy, which is designed as a stand-alone workout or add to your circuit training workouts.   I also love to do these exercises as part of my cleanse programs alternating with yoga or gentle walk in order to flush out the toxins and keep me moving.

 

The first exercise is what I refer to as the Jack Knife sit-up.  Lay on your back.  Hands and feet meet in the center. Slowly extend arms and legs away from center of body.  Don't touch floor with arms or feet.  Hold and bring back to center.  Do these for 1 minute. Try to do 25-30 reps.  If you are a beginner, bend the knees and bring them up to midline and back down. 
 
jack-knife

 

Leg extension with a workout bar is to use a bar and hold the bar in front of you and just lower the legs while keeping the hands and workout bar in place overhead at waist level.  Drop legs 6” from floor (or as low as you can comfortably without straining your back), hold then bring back up to the bar.  OPTION: lower one leg at a time.  If you don’t have a bar, place hands under lower back and lower legs to floor, approximately 6” from the floor and back up to mid-line.  Do each exercise for 1 minute/rest for 1 minute.
Abs
 

Now take the same bar and alternate it from side to side in order to work the oblique.

Obliques with bar

If you are a beginner, stop when you need to rest and then continue to complete as many reps as you can in 1 minute.

 

Another great abdominal exercise you can do if you don't have a bar is to simply do the Classic Scissor Crunch.  Lay on floor, hands on head not behind head, so you can avoid pulling the neck and alternate legs to elbow.  Right elbow to left knee and reverse, count that as 1 rep. What I refer to as a double count.  Do for 1 minute. 25-30 reps.

 Bicycles



The next exercise is great for your whole core, The Classic Plank.   When done with the scissor crunch, flip over on your mat, place hands under shoulders, lift lower body in straight line, flat back and hold for 1 minute.

plank

 

The last one is the Classic Crunch.  Lay down on your mat, knees bent, hands on head so you don't pull the neck, lift ½ way and back down, repeat.  Complete as many as you can in 1 minute.

ab crunches

 

Complete all exercises, each one for 1 minute/1 minute rest between exercises.   When you are done with all exercises, you will have completed one (1) circuit. Rest after each circuit for 2-4 minutes. Repeat circuit 2 more times up to 5. Complete 2-3 times a week and you on your way to an eye-catching mid-section, while strengthening your core and lower back region. 

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How does food affect your mood?

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Did you know that food has vibrations that allow it to create change in our bodies on a cellular level?  Food that is alive and from the earth will energize and invigorate you, while processed, pre-packaged, dead food will leave you feeling lethargic and uninspired, like a light that has fizzled out.  Makes sense doesn’t it?


Dark green leafy vegetables are full of chlorophyll, which is basically liquid sunshine. It is the substance in plants that allows them to absorb light from the sun and convert it into usable energy.  When we consume raw dark green vegetables such as kale, broccoli, and Swiss chard, we fill our body with the equivalent of the plant’s life blood – the very thing that allows a seed to flourish and take form.


Chemically, the blood of the plant, chlorophyll, is very similar to our blood and, when consumed, it helps us to oxygenate and breathe life into every cell.  Pretty cool, huh? Chlorophyll is also extremely cleansing and detoxifying.


Here are some other high vibrational foods for you to try:


Tree Fruits – try apples, pears, bananas, coconuts, avocados, nectarines, peaches, plums, apricots, oranges, lemons, limes, mangos, pomegranates, blueberries, cherries, and olives.
 

Non-green veggies
 

Raw Cacao – chocolate in its pure form has over 1,200 phytonutrients. It contains nutrients like magnesium, iron, phosphorus, zinc, copper, and manganese.  It also contains phenylethylamine, which are the feel good characteristics, and theobromine which dilates the cardiovascular system to allow all the benefits to come in.
 

Goji Berries – packed with antioxidants, which can help minimize free radical damage to our cells.
 

Cultured and Fermented Foods –a great source of probiotics, which will help your digestion stay on track.
 

I firmly believe in the old saying, “You are what you eat.”  Junk in = feeling like junk, and rich, living, nutrient-dense food = much happier body and mind.  Don’t just take my word for it.  We’ve all tried the junk in, junk out experiment, so don’t you think it’s time to rock your body and mind with some fresh and fabulous food? By eating food that vibrates at a higher frequency, we increase our life-force energy and feel more radiant inside and out.

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Eat to Avoid the Midday Slump  

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It’s coming. You can feel it. You’re trying desperately to will it away, but, inevitably the clock strikes 3:00pm. Suddenly, you are exhausted. The thought of striking the letters on the computer keyboard seems like a daunting task, not to mention you can barely keep your eyes open.


‘Argh!’ you think to yourself. When this happened yesterday, you swore it wouldn’t happen again. As you walk to the café to get a cup of coffee, you wonder how to avoid this midday slump tomorrow. Here’s the good news:  there are steps you can take to energize your body throughout the day and avoid this desperate feeling.


The best place to start is with breakfast. Before we even talk about what to eat, let’s recognize that it’s important TO EAT breakfast. Your body has been in a state of rest, relaxation, and recharging for several hours. It needs fuel in the form of carbohydrates and protein to get going in the morning. Instead of processed cereal and milk, why not go for oatmeal with almonds and blueberries? Or prepare a couple of hardboiled eggs that you can grab-n-go in a hurry. Pair them with a brown rice cake with almond butter and jelly and you’re starting your day off on the right foot.


It’s also important to remember to drink water throughout the day. Dehydration is certain to cause sleepiness and fatigue. Imagine that a few glasses of water could be the difference between your 3pm exhaustion and vitality.

 
Don’t forget to put some thought into your snacks. You want to be sure to stay away from excess fats and sugars, which are in candy bars and most packaged food. The fatty foods will make you feel lethargic and the sugars will provide an initial spike, but then you’ll feel the afternoon slump as you come down from the sugar high. Take a few minutes at home to prepare trail mix with almonds, walnuts, pumpkin seeds, Goji berries, and Incan berries. For sweetness, you can add some cacao nibs or mini chocolate chips (I prefer Enjoy Life brand because their products are free of common allergens).


The midday madness doesn’t have to continue. You can control how your body feels by nourishing it with healthy food (and water) throughout the day.