The start of week 6! Yeah… Let’s rock!

Take some time to reflect week 5

You are now practicing (whatever that is for you) by now your new habits are starting to take affect in your life!

Where are you going now? What are you sharing with others? Are you being powerful? The more you take responsibility for your life, the more you are able to change it. Responsibility is freedom and empowerment.

1) Keep practicing

2) Shift your thoughts

3) Rest!

4) Be true to your heart

5) Just move!

6) Make all your friends (spouse,children,business associates) feel that there is something worthwhile in them.

7) HAVE FUN!! and always celebrate!

Move move move! I spoke a few times about movement whether it is your body, shifting your thoughts (forward  thinking movement), forgiveness (moving relationships forward). Movement is a very important aspect of life as we are always moving but how?

 Life is a boomerang, what you give, you get back

Dale Carnegie

•  Find an inspirational story this week from someone. Perhaps someone that went through a difficult time and now are creating the life they desire, or someone that has a healing story that they went through, find out how they went through it we learn so much about ourselves when we also take the time to listen. Everyone has a story. Authentically be interested in them, people love to be heard. This is a great way to spread love for others as when they feel heard and loved they will do the same for another automatically. WOW what a nice moving forward act!

• This week take and observe how your bowls are moving; are you getting enough??? Fibre that is :). What actions can you take to increase your fibre and move your system?

          Fibre is so important because it does three very important things:

Aids in digestion
Helps fight disease
Helps in weight management                                                                                                                                                                                                                                                                    The Recommend Daily Intake (RDI) for dietary fibre is approximately 30g per day, a theory I use on products is 2 grams a fibre to every 100 calories. Ways to increase daily fibre include:

• Eat whole fruits instead of drinking fruit juices
• Replace white rice, bread, and pasta with brown rice and whole-grain products
• Choose whole-grain cereals for breakfast
• Snack on raw vegetables
• Substitute legumes for meat a couple of times per week
• Eat less processed foods in favour of fresh foods
• Sprinkle high-fibre cereal on yogurt, smoothies and fruit dishes
• Top pasta with steamed vegetables
• Always eat a side vegetable with dinner
• Eat the skin of baked potatoes
• Add veggies, dried beans or barley to soups
• Use beans in stews/ Black and garbonzo are high in fibre
• Add oranges, apples, pears or mangos to salads
• Snack on low-fat, (lightly-salted or non-salted) popcorn
• Never skip breakfast
• Snack on cereal
• Opt for packaged/processed foods that have the most fibre

The best sources of fibre include:

• Legumes
• Whole grains products, like cereals and breads/watch you intake with these as they will add calories and carbs
• Fruits (Blackberries, dried dates, raspberries, etc)
• Vegetables (Brussels sprouts, corn, parsnips, peas, etc)
• Whole-wheat pasta
• Brown rice
• Jacket potatoes
• Peas
• Beans
• Lentils
• Nuts and seeds/watch your intake; nuts are high in calories 1-2oz per day
• Water!
• I also add Hemp seeds to my salads and Steel cut oats, another added benefit to these is the Omega 3!

• Eat your Broccoli! Add it to your diet now at least 2x week, make it organic!

• Now you are moving more aerobically and or anaerobically whatever you chose for your exercise, this week try some slower movement like yoga, Qigong, tai chi.These movements are just as important as fast or high impact movement for your body.

• This week practice before bed; take your journal and write out moving forward thoughts, let go of self defeating thoughts, we tend to think more at night! As we go to sleep these thoughts continue into our subconscious mind, so let’s put positive thoughts in our mind before we sleep. To write a positive, you may need to look at what you are thinking by writing it down and then write out a contrasting positive thought. SWEET DREAMS!

Have a great and powerfully moving week! Looking forward to hear from you!

Your Beautiful,

Michelle

Here we are half way! Excellent Take some time to reflect week 3.

By doing so, you will get to know what “you” want and what is working for “you”.  Take out your journal and write about week 3, what you enjoyed, what you didn’t enjoy and why, what you did not do and why.

Are you making powerful choices or are you resisting?

1) keep journaling

2) keep moving forward no matter what!

3) keep “being authentic”

4) keep the practice of foregiveness (health for the soul a mind-body-soul detox) “Be forgivable”

5) keep “loving” yourself and others it is the highest part of self

The intention this week is to share with you the power of the mind

Last week I shared that we think automatically, especially when something “happens” , that thinking is coming from a place from our past and we relate to what happens now, from there. If we can stop for a moment and practice observing the “what happened” from the now, then we can teach our brain to move in a creating, solving, loving position.

When you practiced forgiveness you needed to stop and think in the moment and let the past go. This is where miracles can happen :). What happened in the past is NOT real, it is done and gone. The “Now” is where you can create anything you want, by not relating from your past. What “happened”, is what happened or as I like to say “it is what it is” I now move on. Guess what, life does happen to all of us! I prefer to train my brain to be in a healthier position to manage what comes up. What I’m also saying is, you will never feel like a “victim” when you practice letting what happens go and to move forward! YES we are human and we have emotions, let them be, they are a signal to your “self”, that is authentic. Teach yourself to read the emotion and move in a way that inspires you.

Again many many great books on this subject!

 Go to your library or book store and find a book that resonates with you :). If you do you will be putting something wonderful into practice for your life, NEVER BE A VICTIM AGAIN!

Week 4 to optimum health:

“The real voyage of discovery consists not in seeking new landscapes, but in having new eyes”.

Marcel Proust 

• Guess what! Keep de cluttering But this week we are going to practice de cluttering negative or self defeating thought. (my hubby calls it the “weeds” of the mind) Be aware of your thoughts throughout you day, when you “feel” an emotion that does not vibe with your authentic self, Stop and reflect on how you are thinking. Write it down, (this may feel uncomfortable) however we need to see what is happening in order to shift to where we want to go.(reframing) Then write down a positive affirmation to counter that thought, repeat the affirmation until you”feel” it to be true to you :). Example: I’m feeling down, depressed, I stop (observe my thoughts) I write it down, it could be a thought like: “I hate what is happenng in my life right now”. My new thought could be: “I have so much to be grateful for today, life always works with me”(reframing). This will start to shift your mind, to find a solution to what is happening. Remember we will never get rid of the happenings of life ONLY how we see them Happy gardening!!

• This week take all sugar and artificial sweeteners out of your diet, except organic local honey or organic pure maple syrup for flavour, OR try a natural sweetener like agave nectar. Read labels this week! You will be surprised what items have sugar and artificial sweeteners! Especially take out items that have high fructose corn syrup. Don’t get me wrong here; I’m not saying that sugar is “poison or bad” what I’m saying is to be more “aware” of the bombarding amounts of sugars that are put into our foods today, especially the ones that are geared to our kids! Keep our intake of sugar to fruits and veggies for the most part. Remember; I enjoy my cheat day and I enjoy something sweet too, however I’m much more aware on how I enjoy that treat. I also have trained myself to keep my diet 90% clean. Look for this topic in up and coming blogs

•  How is your rest? This week check yourself to make sure you are getting at least 7 hours of sleep, if not what can you do about it? Do you need to consider changes to your comfort of sleep a) your mattress, b) your pillow c) is your room to hot. Would you benefit from an air filter in your bedroom? Keep electrical items away from your bed this includes electric blankets and alarm clocks. Keep bedrooms to a minimum with clutter, keep your bedroom for sleep and love making only.

• Keep moving! increase your walk to 25min 5 days a week. (For those starting out) for those that are active keep going and start learning to listen to your body, is it time for a change, a rest (I only recommend a couple of days rest if you are just starting out) if you have been working out for more than a year, take a week off! Your body will be thankful and more powerful in the long run

• This week take one day to do a news (media) fast! YES; NO news, if you like it try 2 days and so on, do something for you in that hour (like read a great book on the mind)! OR try some stretching exercises, there are many nice DVD’s out there that you can do in the comforts of your home.

•  Research this week the supplement Vit D3 ( the sunshine vitamin) especially during the winter and flu season, go to your local health food store that you find knowledgeable on the topic. You can even ask your Dr. for a test to see if you are deficient. This vitamin is getting a lot of press and the findings of it’s preventions is extraordinary.

• This week buy yourself some more flowers

• Remember: the happier you are the more brighter and successful your life will be!

Have a great week, I know YOU can do it! Just keep moving with no expectations ( I call it playing the game) and have FUN!

Looking forward to hearing more about your journey,

Your Beautiful,

Michelle