The fall season is upon us, which means it's time to start thinking about how to stay well. Being well is not something that just the lucky people experience. There are reasons why certain people stay well and others do not. There are some proven things you can do to stay on top of your health, so be proactive! Here are four tips for staying well this fall season:
1. Make Good Food Choices: Eating a nutritious diet is one of the best ways to stay well during the fall months. Incorporate plenty of fruits, vegetables, and whole grains into your diet to boost your immune system and keep your body healthy. Eating the rainbow is more important than ever. Be sure to eat a big salad with the elements of a perfect salad every day. Limit or eliminate dairy, as it contributes to inflammation and mucous production. Also, be sure to drink plenty of water to stay hydrated.
2. Use Supplements: Taking supplements is a great way to ensure that your body is getting the vitamins and minerals it needs to stay healthy. Vitamin C, Vitamin D, and zinc are great for boosting immunity, so be sure to take them daily during the fall months. Elderberry and Wolfberry supplements are also excellent to keep your immune system going strong. Prevention is always a great option! See my favorites list below.
3. Use Essential Oils: Essential oils can be used in a variety of ways to boost immunity and keep you feeling healthy during the fall months. You can add them to your diffuser, apply them topically, or take them internally* to keep yourself feeling well. Not only do they smell amazing, but they support your body in a variety of ways and help you stay on top of your health!
4. Be Proactive In Your Health: Lastly, remember to be proactive in your health this fall season. Regular exercise to keep your circulation and lymphatic system moving and hand-washing are both great ways to prevent getting sick. Keep moving, especially when the weather gets cooler. Taking care of yourself is so important!
There's no need to dread this season! By following these four tips—making good food choices, using supplements, using essential oils, and being proactive in your health—you can actually enjoy the beautiful crisp weather while staying well at the same time. So don't wait—implement these tips into your life today and enjoy a healthy season!
My favorite fall/winter wellness list.
*Please only take essential oils internally that are labeled as a supplement. I only use Young Living internally and with over 20 years of use - they are undeniably safe.
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See below for the map/template!
Creating a holistic wellness plan that encompasses physical, mental, emotional, spiritual, and social health is crucial. Why? Because life's too short to just focus on one dimension of well-being! Let's break it down:
Overall Well-being: When every aspect of our health is in harmony, we can truly thrive and live life to the fullest. Neglecting any dimension leads to imbalance and keeps us from reaching our potential. Let's address them all for holistic well-being!
Interconnectedness: It's like a domino effect! Physical, mental, emotional, spiritual, and social health are all connected and influence each other. Imagine working out and boosting your mood or connecting with others to strengthen your beliefs. Recognizing these connections is key to a holistic approach.
Preventive Approach: Take charge of your well-being! Instead of just treating symptoms, a holistic wellness plan is all about prevention. By taking care of yourself proactively, you can reduce the risk of illness and chronic stress. It's like giving your future self a big high-five!
Resilience and Coping: Life's full of ups and downs, isn't it? A well-rounded wellness plan equips you with tools to handle whatever comes your way. It helps you bounce back, adapt, and maintain a positive outlook when faced with challenges. You've got this!
Increased Quality of Life: Picture a life with more energy, awesome relationships, mental clarity, emotional stability, and a sense of purpose. That's what happens when you nurture every aspect of your health. It's like turning up the dial on life!
Long-Term Sustainability: Forget quick fixes, let's talk about sustainable habits! A holistic wellness plan focuses on long-term lifestyle changes. These changes will keep you balanced and healthy for the long haul. It's all about that long-term glow-up!
Personal Growth and Fulfillment: You're a superstar, and your wellness plan should reflect that! Embracing a holistic approach encourages personal growth and self-discovery. It's about exploring your values, passions, and purpose to lead a meaningful and fulfilling life.
By integrating physical, mental, emotional, spiritual, and social health into your wellness plan, you're embracing a comprehensive approach that nurtures all aspects of your well-being. It's time to live life to the fullest!
Grab your Holistic Wellness Plan Template!
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I have been looking for a place to help me level up my fitness and I found one! It's fairly new to Tracy, CA, but there are many locations across the U.S. and Canada. If you are ready to get fit(and you have one nearby), look no further than The Bar Method! This exercise studio combines ballet, Pilates, and yoga elements for a low-impact workout that's designed to sculpt your entire body. They have several different types of 60 minute classes to choose from. Bar Method, Bar Method Cardio, Bar Flow, Bar Advanced, Bar Restore 30/30 (30 min workout/30 min stretch). They have 45 minute Express classes, and will add Restore 15 on the end of some of these with stretching. They also offer different workshops - so watch for those!
With its knowledgeable instructors, modern facilities, and welcoming atmosphere - you'll be sure to reach your fitness goals in style. Whether you're just starting out or looking for something more advanced - The Bar Method has the perfect class suited just for you! Everyone I've talked with at the studio loves the classes. TheBar Method even make it easy to reserve your spots with an app that's simple to use. And they have a cute fitness shop at the front as well - I would recommend the socks with grip (you workout in your sock feet).
I've been attending classes for the last 2 weeks, and it's kicking my butt in a good way! I was a little concerned about my previously injured shoulder (falling in an ice rink really did me in), but instead of aggravating the injury, I am feeling stronger and having less pain. That was a fantastic surprise for me! Beware of sore muscles, you will work every muscle you didn't know you had. 😂 I love the added benefit of better posture. So many of us sit at desks and have neck or back pain because of poor posture, and the instructors are very good at helping you to be in good form so you strengthen your muscles and prevent injury. I have found myself standing straighter and self correcting my posture at home!
The Bar Method Tracy will keep me coming back for more! I love the uplifting supportive community among the members & instructors! So if you want to take your exercise practice up a notch in a positive atmosphere, there's no better place than the Bar Method Tracy. They even have a fabulous deal to get started. Get ready... it’s time to "embrace the shake" with this high energy approach!
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Any purchase made is a blessing to my family at no extra cost to you!
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Missed Part 1? See it here.
As moms, we are often so focused on caring for our families and taking care of responsibilities that we forget to take care of ourselves. But if you want to stay healthy and balanced, it is important to practice self care every day. Here are three of the best daily self care rituals for moms that can help you feel more centered and energized.
Meditation/Prayer.
Taking a few moments out of your day to engage in prayer or meditation can help you clear your head, reduce stress and anxiety, and find inner peace. Prayer is a powerful way to connect with something greater than yourself and draw strength from the divine source. And meditation can be an effective tool in calming your mind while also allowing you to tap into your inner wisdom. I always recommend journaling along with meditation and prayer to process your thoughts and inspiration.
Essential Oils
Essential oils have been used for centuries as a holistic remedy for many ailments, but they can also be used as part of a daily self-care ritual. A few drops of essential oil on the wrist or neck can provide aromatherapy benefits that bring about relaxation, reduce stress levels, and even boost mental clarity. Additionally, essential oils can be diffused throughout the day to create a calm atmosphere in your home.
Exercise
Exercise is not only good for physical health; it’s great for mental health too! Studies have shown that regular exercise can lead to improved cognitive functioning, better moods, improved sleep quality, reduced stress levels, increased energy levels, and improved overall wellbeing. My favorite is dance fitness/zumba - I love to rock it out! Taking just 30 minutes out of your day to go for a walk or jog or do some yoga or stretching exercises can make all the difference!
Self care rituals don't have to be complicated or time consuming; they just need to be meaningful enough so that they become habitual practices within your daily routine. Meditation/prayer, essential oils, and exercise are all great ways to find balance in life as a mom – even if it’s just 10 minutes each day devoted solely towards taking care of yourself! When we take time out for ourselves every day – no matter how small – it helps us show up as our best selves for our families and ourselves!
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As moms, we all want to be our best selves – physically, mentally, and emotionally. But sometimes it can be a challenge to stay motivated when it comes to physical goals. After all, taking care of a family doesn't leave much time for self-care! That’s why I’ve put together this list of physical goals that will help you maintain your holistic lifestyle while also improving your overall health and wellness.
Get Moving!
You don’t need to hit the gym in order to reap the benefits of physical activity. There are plenty of ways that you can get moving - some without even breaking a sweat! Take some time each day to do yoga or Pilates, dig around in your garden, or go for a walk around the neighborhood with your family. If you are ready to break a sweat, taking classes is one way to get your workout in- spinning, Zumba, or HIIT are all great! But once again, gyms are not necessary; take a bike ride with your kids around your neighborhood, run around the park, or use YouTube or other videos to pick whatever workout you like. It’s important to remember that any kind of movement is beneficial – so don’t be afraid to try something new or get your family moving with you! We all know that kids sleep better when they get exercise, too! Make this a SMART goal by being specific about what you will do, when you will do it and how much time you will spend doing it.
Eat Well and Hydrate
Physical health isn't just about exercising – it's also about what you put into your body! Eating a balanced diet rich in antioxidants especially from lots of fruits & vegetables, lean proteins (especially from beans, nuts & seeds), healthy fats (like avocados, nuts & seeds), and complex carbohydrates(from vegetables, fruits, beans, and whole grains) is essential for maintaining energy levels throughout the day. Dumping the empty calories and junk food food will go a long way to helping you feel your best. Additionally, make sure that you're staying hydrated by drinking plenty of water throughout the day. If plain water gets too boring for you, try adding some fresh organic fruit slices, herbs like mint or basil, or these vitality drops for natural flavor! Make this a SMART goal by being specific about what you will/will not consume, how much, what times, with who, etc.
Take Time For Yourself
Finally, one of the most important components of physical health is taking time for yourself. This could mean scheduling an hour out of your week for yoga classes or even just taking twenty minutes out of your day for a relaxing hot bath. Taking time away from work and family responsibilities will allow you to recharge both mentally and physically so that you can take on each day with energy and enthusiasm. Sometimes this seems impossible with everything on your plate, so get your family, and especially your spouse, on board so they can help you get some time for yourself on a regular basis. Make this a SMART goal by being specific about what you will do, when, with who, who will help you, etc.
As holistic moms, it's important to remain mindful of our physical health as well as our mental well-being. I know how hard it can be at some stages of motherhood, but it is do-able and necessary to prevent burnout. By setting achievable physical goals such as getting moving, eating well and staying hydrated, and taking time for yourself each day – even if it's just 10-20 minutes – you'll be able to maintain your holistic lifestyle while also improving your overall health and wellness. Try implementing these tips today – your body will thank you later!
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