How would you like to start your day?
Do you wake up with a groan and a list of things to do that is longer than your arm? Do you wish for another 15 minutes under the duvet?
Here's a checklist to create magical mornings so that you are ready and in the right frame of mind for the rest of the day...
Don't think of these as chores that you should do. Consider them acts of selfcare to look after yourself so that you know that your health and wellness is important. Afterall, if you are not well then all is not well for your family.
1) Drink Water - Hydrate
When you wake in the morning the best thing to give your body is a drink of water. Your body has been working while you sleep and it is dehyrated.
Drinking water first thing in the morning helps to wake you up. It flushes toxins from your body and helps your joints and muscles to move more smoothly.
2. Focus on Your Breathing - Meditate
By focusing on your breathing you soothe your nerves and reduce stress.
Deep breathing balances your nervous system. Meditation can help support your immune system and fend off illness.
Get in a comfortable position, close your eyes, and inhale slowly through your nose. Hold the breath for a pause and then exhale it through your mouth again slowly.
Download this meditation & breathing audio
3. Motion creates emotion.
This is because endorphins are released by the brain when we move. So when you engage in movement those chemicals are released and you begin to feel good.
Try this speedy workout or flow with these Yoga poses.
4. The Gift of Gratitude
When you take some time to appreciate all that you have and all that you are able to do then your focus turns to abundance.
When you take for granted all the good that is in your life you begin to think that you are lacking.
And what you think becomes.
By taking time to write down what you are appreciative of, you become aware of how much you have. That awareness creates an outlook of abundance. And that in turn brings more of what we appreciate into our lives.
Take time to write down 3 things that you have in your life that you are grateful for.
Would you like to get your free guide to easy meditation? Click the button below to receive your guide.
Making changes to get better your health does not have to be overwhelming.
Start with these small steps. You can adjust from here to achieve long lasting changes. When I work with clients my emphasis is always to make the changes simple.
Take time to breath – really!
Breathe through your nose for 5 counts and out for 6. Repeat 5 times. You'll find it calms the mind.
Do your food shopping online or stick religiously to a shopping list.
This way you avoid those impulse purchases.
Eat together as a family.
Studies have shown that those who do have better relationships.
Plant a seedling( or seeds if you have the patience!)
Watch it grow. Nothing difficult. Carrots in a pot, Basil or Oregano on the window sill or a hanging basket of strawberries!
Smile! Laugh. Get your silly on.
What's the point in being on this planet if not to enjoy, share the moment and SMILE.
Eat slowly and chew properly.
The more you chew the better your digestive system will function. Less chewing puts more strain on the whole digestive process.
Starting in your stomach.
Start your day with Super Foods.
Berries, ground flaxseed, cooked greens like spinach, kale, cucumber, nut butters. Sadly, cereal is not going to help you on your road to good health!
Check your posture.
By tilting your hips forward you'll put less strain on your back.
When you're sitting at your desk make a conscious effort to drop your chin. It tends to poke out towards your computer screen. This results in a stiff neck.
(thanks, to my mom for these wise words!)
Detox your fridge.
Keep nourishing foods within in easy reach.
A little bit of preparation goes a long way. Carrot sticks, cucumber sticks. A tub of hummus and cottage cheese. Plain yoghurt to dip apple or pear slices into.
And give your fridge a steam to kill any bacteria lurking about.
Add some movement to your day.
Have you got time for one song? Your favourite song. Or just turn up the radio and grab your child for a manic 3 minutes of movement.
You first then others.
If you're not well then how can you look after others?
Choose wholesome snacks.
Ditch the biscuits and snack bars. Sugar is not your friend. Choose nuts, biltong, cheese, vegetable sticks.
Drink more water.
Aim for 8 glasses per day. For every cup of tea or coffee have a glass of water.
Plan your meals.
It can make your life so much easier.
If you'd like to see the meal plan I have then drop me an email.
Start small, take little steps and you will feel motivated and goals will be achievable.
How about choosing 3 baby steps?
Let me know which ones you've chosen.
I'll check in during the coming days to find out how it's going for you...
To your baby steps this week...