self care

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Four Ways to Keep Your Body in Shape

Guest blog by Alycia Gordan, a freelance writer loves to read and write articles related to health and lifestyle and sometime on health-tech as well. Alycia is a contributor at BookYogaRetreats.com.

Four Ways to Keep Your Body in Shape

Media, men and society require women to take care of themselves and look their best. We must invest in ourselves if we want to be beautiful, but you must remember to do it for yourself and not for anyone else.
There are quite a few healthy choices women can make to feel and look better, from eating habits and regular physical activity to yoga and a little bit of pampering now and then. Just remember to accept who you are, with all your strengths and flaws, because how you think about yourself is reflected into all areas of your life.

You are what you eat

The first thing you need to do to get in shape and stay fit is to be aware of what you eat. Whether you want a curvy figure or shed excess weight, food plays an important role in helping you achieve your fitness goals. The saying “you are what you eat” could not be any truer. You should begin by being completely aware of what you are feeding your body each day.

Start writing a journal or use online tools like myfitnesspal or sparkpeople. But you have to be completely honest and absolutely vigilant. That means that you should include that handful of chips you munched while putting away the groceries and the stick of gum that you popped into your mouth while waiting at the signal.

The second step is to start eating healthy. This means that the bulk of your diet should consist of leafy greens and healthy snacks such as fresh fruits, lean meats or a handful of dry fruits. You can certainly allow yourself a treat now and then, no need to swear off Belgium chocolate-chip ice cream for life, but you need to limit yourself to a scope rather than a pint.

Avoid fad diets, binge eating, and incorporate nutritious and wholesome foods that will give you the energy to perform your activities throughout the day. It doesn’t matter whether you have special dietary needs, healthy nutritious options are easily available.

There are no quick fixes

You know the sauna belt they keep showing on TV that you just have to put on and it will melt away the inches while you sleep? It doesn’t work. Nor do any creams or quick weight loss solutions. Or even if they do work, they come at a price – they can affect our health and can be heavy on the wallet.

Exercising is what truly works wonders. Not crazy marathons like spending three hours a day in the gym for a whole week, but short sessions that can easily be introduced into your daily routine until they become a habit. Sure, there are women who have the time, resources and motivation to spend hours in the gym every day, but for most of us average folk, it is simply not sustainable in the long run.

Basic, no-equipment workouts will get you started on your road to having a better body, and are manageable and sustainable. Squats, triceps dips, lunges, push-ups, wall-sits, calf raises, planks and abdominal crunches are some great exercises to do at home. Do three sets of each at 10 to 20 reps for each exercise and try to do them at least once or twice a week. If you want to make some real progress, your exercise program should also include at least 30 to 60 minutes of moderate to vigorous aerobic exercise three to five times a week, with some stretching before and after to improve flexibility and help the body recover. You can also try brisk walking, jogging, swimming, cycling, rollerblading, gym classes or a game of tennis or squash.

Yoga

Practicing yoga can help you look more youthful and more radiant well into your old age, proving that the old saying “age is but a number” is indeed true. Regular yoga practice will not only help you achieve inner beauty but physical or outer beauty as well. The peace and wellbeing that fills your mind and spirit through yoga are reflected outward in the form of glowing skin and a lithe body.

Yoga helps lose excess weight and unwanted fat. It improves flexibility and helps maintain proper body posture, which is another essential element that makes you look more youthful. It also aids the absorption of nutrients at a cellular level, thus improving the body functions.

Best of all, practicing yoga regularly has been proven to considerably boost your mood, since it can greatly reduce stress levels, especially when incorporating pranayama or breathing exercises.

“Me” stuff

Pampering yourself and enjoying some “me time” are essential for your mental health and happiness. When you feel less stressed, you look better too. Most of us lead such hectic lives that we often forget to take care of ourselves and indulge a little. This can come in the form of a cup of soothing chamomile tea while we read a chick lit novel or a day spent at the spa, you name it!
Negative reviews at work, messy break-ups, gym and diet slip-ups are all discouraging. We need all the motivation we can get to stay on a healthy track rather than embarking on a marathon of pizza and chocolate.

Pampering yourself and being able to cheer yourself up through a new pair of dazzlingly silver high heels or a mani-pedi will make you look better, feel good and help pick yourself up and get back on your track.
Don’t just take our word for it, look at the stats! Researchers from Bishop’s University in Quebec who evaluated 15 studies involving more than 3,000 people are backing up our claims. The researchers found that those who were more self-compassionate—meaning they were kind to themselves when negative things happened rather than self-critical—also ate healthier, exercised more, slept better and stressed less than those who weren’t.
Doing something is always better than doing nothing. If you slipped up and had a doughnut on your way home from work, forgive yourself and go eat a salad. If you weren’t able to go to the gym today, do jumping jacks in the kitchen while the coffee brews.

If you have missed your yoga class, then a quick stretch before bed will help you sleep better. Keep in mind that your life is in your own hands and you have to make the right choices to stay healthy and happy.

Five Life Lessons I Did Not Expect When I Started Training To Be A Counsellor

1. You know that person you don’t like? Turns out they’re a gift

From day one I had a number of reasons I didn’t like one of the women on my course: she was confrontational; she was loud; she was ‘in your face’; always interrupting and questioning things; insensitive to other people’s feelings – my list went on. I would avoid sitting next to her and even avoid her eye contact when the class had to pair up for skills practice. I even brought my gripes to personal therapy and I’m glad I did, because my therapist helped me to confront a truth that my heart already knew: it wasn’t about her; it was about me.

In my eyes, we were opposites. Where she was confrontational, I was shy. Where she interrupted, I never said my mind. I saw in her things I couldn’t do; things I was afraid to do. Recognising this has helped me to examine my behaviour and the self-doubts that it stems from. Over the following weeks, I purposely sat closer to her in class and one week she sought me out. Striding across the room she announced we would work together that evening. She had no such preconceived ideas about me and it became clear that a lot of my judgements really didn’t fit this real person. Because of this person, I have had to face facts about myself and, as a result, started to find my own assertive voice.

Read the rest of my blog at Counsellors Cafe

5 Unexpected Ways to Practise Self Care

When you think about self-care you might think of pricey spa days, holidays, and the sort of indulgences that many of us either can’t afford or just don’t have time for in our busy lives. While there is certainly nothing wrong with a bit of pampering you may be surprised to read that relieving stress can be as simple, and inexpensive, as shrugging your shoulders.

Here are five ways you can practise self-care that might surprise you.

  1. Have a good cry – Cultural and societal attitudes towards crying often mean we gulp back our emotions when in fact you’d be better served by letting it all out, snots and all. As tears flow, adrenaline levels drop allowing the body to relax. Hormones build up to a high level when the body experiences emotional strain, so crying helps to ensure that these toxins don’t build up and weaken your immune system.
  2. Shrug your shoulders – Studies show that increased mental workload directly results in physical tension in the arm and shoulders. So, paying attention to easing the tension in your shoulders could help to combat emotional strain. What to do: with an inhale, lift your shoulders to your ears, exhale and draw your shoulders down and back, guiding the shoulder blades towards each other and downwards.
  3. Yawn – Emotions like anger and stress can cause clenching of the jaw and muscles around the mouth. By releasing the jaw with a big open-mouthed yawn or sigh, you enable the release of this built-up tension. If you’re in the privacy of your own home, or you don’t mind looking just a little bit batshit in the name of stress-busting, you could practise the yogic breath exercise, Lion’s Breath, which helps to relieve tension in both the face and chest.
  4. Express your anger – Anger is an emotion that many of us don’t feel entitled to express. As a result, the anger gets pushed down inside the body and turned in on ourselves. This can have a number of knock on effects for our health, from high blood pressure to depression and anxiety. Many people feel like anger is ‘bad’, whereas, in reality it is an important emotional reaction, signalling to ourselves that something is wrong and needs to be corrected. While this isn’t a green light to scream at everybody who tries your patience, acknowledging, accepting and communicating this emotion can help us to better understand ourselves, and be better understood by others.
  5. Eat dark chocolate – While most of us are aware that eating several bars of chocolate in one sitting isn’t always the best idea, there is some evidence that dark chocolate has a natural calming effect one to two hours after eating it. A Swiss study in 2009 found that people who ate 40g of dark chocolate a day over two weeks had reduced cortisol levels, our natural stress hormone. Prebiotic yogurt could be another stress-busting option. The jury is still out on this one, but some studies suggest that prebiotic bacteria can lower levels of stress and anxiety.

You can also find my blogs at huffingtonpost.co.uk/author/miriam-christie

7 Steps To Self Care

Eighteen months ago the term ‘self care’ was alien to me. It sounded like hospital euphemism for politely sending your patients home to die.

Giving yourself a break just wasn’t the done thing in my circles, particularly in the workplace. Stress knocked at the door constantly but I resolutely refused to answer. So – in an environment where crying seemed weak and admitting to stress was more a badge of honour than an explanation accompanying a sick note – stress found its escape routes in the form of unshakable colds, irritability, sleeplessness and an impromptu breakdown in the dairy isle of Sainsbury’s (I still day-dream about going back to explain that their lack of pineapple cottage cheese really wasn’t that much of a biggie).

Back then I would have confused ‘self-care’ with the sort of dogma you hear on American TV shows that tell you to ‘look out for number one’. It would have seemed somehow selfish. And that’s certainly one thing women are not supposed to be.

Over the last couple of years, I’ve discovered that in reality looking after yourself is far from a selfish act. It’s not about spa days, big holidays or pulling a sickie from work – although there is definitely a role for all of these things. It’s about slowing down, listening to what your body is telling you and trusting it to steer you right. It might sound easy, but, when your default reaction is to shut out your body’s cries for attention, believe me it can be a challenge.

Meeting my needs – and in fact taking some time out to actually explore what they were – has helped me to be a better friend, partner, sister, daughter, colleague, student, Sainsbury’s-shopper… you get the picture. So it’s a pleasure and a mini victory to be able to share with you some of my self care saviours to mark Self Care Week.

What this isn’t is a definitive ‘top ten’ list that everyone should follow. Everybody finds solace in different things. If meditation feels more like a ‘should’ than a joy, that’s okay. You don’t have to (and can’t) win at relaxing! These are just a few things that work for me. What works for you will be different, and I’d encourage you to take some time this week to create your own go-to self care practice.

Let me know what you think and share what works for you in the blog comments underneath or at my Facebook page.

  1. Practising Yoga – Fast paced, or slow and meditative depending on my mood. Yoga challenges me, brings focus and calm, and helps my mind to make better friends with my body.
  2. Getting a massage – There’s a reason massage is often referred to as physical therapy. For me, it’s a way to express care for my whole self. It helps me to be mindful of aches and pains, and being given the space to say nothing for an hour is utter heaven.
  3. Going for a walk – Being outside, especially in nature, blows the cobwebs away and helps me to get the day’s challenges in perspective.
  4. Talking to friends and family – Talking to someone who knows me warts and all, whether it’s to have a laugh, vent or cry, never fails to comfort me and lift my spirits.
  5. Trash TV – New Girl, Great British Bake Off, The Good Wife, Ru Paul’s Drag Race. Okay, I may have said too much already…
  6. Reading fiction – Now that I’ve gone back to study to retrain as a counsellor I sometimes find myself feeling guilty if I pick up a book that isn’t on the reading list, but reading for pleasure is something that both relaxes and renews me so is well worth making time for.
  7. Jogging – Slowly, badly and listening to 90s dance music.

This blog has also been published by the Huffington Post.

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