So many of us know what it feels like to be running on empty. That's why in this day and age self care is preached about and taught to those especially in helping professions. What we don't realize sometimes that the single most greatest act of self care can be simply asking for help. •
Brene Brown talks a lot about being courageous and vulnerable and how it is so important to foster connection with people. That in and of itself can fill up our tank and help us to feel less empty. But it takes tremendous courage and vulnerability to reach out and ask for help when we need it, making it one of the greatest acts of self care. •
Sometimes we can find ourselves stuck in the cycle of "when this gets done, then I can relax" and things keep coming up and you never get to relax. Soon enough, you're running on empty and your body has to tell you, you need to relax. Sometimes you get sick, sometimes you get anxious, and sometimes you just plain ol' feel like crap. •
Instead of getting to the point of running on empty and having to call in sick, let's try to recognize when we are starting to run low and prevent yourself from getting to that state. Maybe you need to tell your boss you need a day off. Maybe you need to stay home from school to refuel. Do what will feel good for you and make sure you're doing some self care.
And finally, there is no shame in seeking therapy. There is something so valuable about seeing a therapist. •
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Yep, I know what your thinking ! We're bringing sexy back 😂 Maybe not the sexiest or coolest of topics when it comes to promoting on social media, but probably one of the most important and challenging aspects to consider when beginning to move more and perform exercises for better health. .
Optimal postural alignment is a prerequisite for optimal movement function ! The beauty is the "test" can often become the "exercise" which in turn helps build for a strong foundation. It is also important to point out that unfortunately there's no "one size, fits all" as all our bodies move, respond and learn in different ways.
Improper posture on the other hand, means you are in a position where your muscles and ligaments are unable to work as they are intended. There is an abnormal amount of stress placed on particular muscles, changes in the resting length of muscles and the entire skeletal system is out of position.
Over time, poor posture can cause a number of problems that affect your musculoskeletal system, decrease lung capacity with extra stress on the diaphragm, poor breathing, increase blood pressure due to decrease of blood flow to and from the heart, poor digestion, weaken core muscles preventing you from holding your torso and hips in proper alignment, standing could become painful, constant discomfort or pain requiring medication, pain having negative impact on our mental health and of course increases the chance of injuries.
Approach training in a way that pays respect to your future body. If you are in postural discomfort remember "if nothing changes, nothing changes". Start moving in a way that will decrease any risk of injury, yet will build a strong foundation for optimal movement. Take time to create an awareness and learn about yourself and those personal challenges that may be stopping you from maximizing results for a healthier, happier you. .
One of the few things that have really improved my well-being, mental sharpness and just general positivity is working out and stretching.
To be able to keep up with all the hard work(outs), both on stage as well as during the daily grind, stretching, bits of yoga and pilates just keep my body focused, toned and ready for takeoff at anytime.
On top of that my stamina, agility and mood have improved immensely when i stopped smoking almost 2 years ago.
Next step: Sobriety! 💪🏻
One of the hardest things about growing into your true self can be that you may outgrow your group of mates.
And if you're one of those people who tend to change their behaviour depending on who the company is, this can be particularly toxic because you feel like you need to go back to being the person you used to be. You might even feel a little bit guilty because you "can't just ditch them" right?! Well firstly it's good to recognise this isn’t just about who your mates are, it's about your new found values and it's about living a meaningful life that makes you happy.
So if you are feeling a little bit stuck in this situation, sometimes it's good to try a little heart-to-heart conversation. Tell you're friends how your feeling, as scary as that might be. If they shrug it off, maybe it is time to reevaluate, but you never know, they might want to grow with you!
#medalmonday throwback to my second Marathon - last December in Singapore.. hands down the hottest day of my life 😂 but what a bloody brilliant one!
The London Marathon 2016 was for me, but The Singapore Marathon 2018 was for my #MindOverMarathonSG girls and boys, showing them and others how physical activity, being outdoors and having a support network can positively affect your mental health, wellbeing and happiness. Those two runs were the best days of my life to date 🥰 currently writing my #30Before30 list so keep the next challenge suggestions coming - comment below anymore ideas for me 😅
Ha hétfő - akkor itt van a #hétfőilelkifröccs ✨
Ha megkérne valaki, hogy sorold fel azokat a tulajdonságokat, amiket nem szeretsz magadban és elcserélnél, hány darabot mondanál? Vagy inkább el sem kezdenéd számolni?
És abba belegondoltál már, hogy azokat a dolgokat, amiket te a gyengeségeidnek tekintesz, igazából mások nagyon is értékelik és becsülik benned?
Lehet azt mondod, hogy ki nem állhatod, hogy ami a szíveden, az a szádon - valaki pedig örül neki, hogy végre egy igazán őszinte emberrel találkozott. Lehet, hogy nem szereted magadban, hogy túlzottan törődsz azzal, hogy másoknak milyen problémáik vannak - de valaki számára mindennél többet jelent, hogy meghallgatod és figyelsz rá.
Mindannyian “apró kis tulajdonságokból tevődünk össze”, ezek tesznek azzá minket, akik vagyunk. És nem csak azon kell elgondolkoznunk időről időre, hogy ezeken hogyan és mint érdemes csiszolni, hanem azon is, hogy kivel osztjuk meg őket.
📸: @rekapavo ❤️
You can change the world, girl. (You really can.) The way we speak to ourselves, or how our mindset is is so, so powerful. My goal lately has been to work on changing negative thinking to positive thinking. For example... “ugh, I look so gross today.” And change that to something you LOVE about yourself. “I love my passion for music.” Or something you LIKE about yourself; “I like my blue eyes.” BUT it doesn’t always have to be something you like as in your physical looks because the more you start focusing on who YOU are, like.. I am KIND. I am SMART. I am a freaking bad ass, the more you build yourself UP the better you start to feel. So for me, noticing when I have a negative thought, when I have a “You can’t do this” “you’re not enough” type of thoughts, I look at it and say, no. You deserve this. You are amazing and you can, no WILL do this because you are capable of amazing things. And I gotta admit, it is SO hard to be able to tell myself these things without feeling like I’m just silly or that it won’t work. But in the long run.. slowly your thoughts start to change. The things we tell ourselves are important. Please remember to treat yourself with LOVE and KINDNESS.❤️❤️❤️ •••••••••••••••••••••••••••••••••••••••
Include the five food groups in your diet
It’s not hard to include foods from the five food groups into snacks and meals. Some suggestions include:
Vegetables and legumes – raw or cooked vegetables can be used as a snack food or as a part of lunch and dinner. Salad vegetables can be used as a sandwich filling. Vegetable soup can make a healthy lunch. Stir-fries, vegetable patties and vegetable curries make nutritious evening meals. Try raw vegetables like carrot and celery sticks for a snack ‘on the run’. Fruit – this is easy to carry as a snack and can be included in most meals. For example, try a banana with your breakfast cereal, an apple for morning tea and add some berries in your yoghurt for an afternoon snack. Fresh whole fruit is recommended over fruit juice and dried fruit. Fruit juice contains less fibre than fresh fruit and both fruit juice and dried fruit, and are more concentrated sources of sugar and energy. Dried fruit can also stick to teeth, which can increase the risk of dental caries.
Bread, cereals, rice, pasta and noodles – add rice, pasta or noodles to serves of protein and vegetables for an all-round meal. There are many varieties of these to try. Where possible, try to use wholegrains in breads and cereals.
Lean meat, fish, poultry, eggs, nuts, legumes and tofu – these can all provide protein. It’s easy to include a mixture of protein into snacks and meals. Try adding lean meat to your sandwich or have a handful of nuts as a snack. You can also add legumes to soups or stews for an evening meal.
Milk, yoghurt and cheese – try adding yogurt to breakfast cereal with milk, or using cottage cheese as a sandwich filling. Shavings of parmesan or cheddar can be used to top steamed vegetables or a salad. Use mostly reduced fat products.
1 137 minutes ago
Loving these words! Mental health is a big deal. One day for world mental health is of course not enough, especially if you're going through these difficulties every day. Having friends who understand creates such a good enviroment for you to be happier, but usually friends (or people), who think they know best/better than you, will fall away only to never return again. Because of fear, because of the way that they think, and what they believe. You create stigma. Is that how you want to leave the world? By creating more stigma than there already is? Or would you like to set an example and love these people too because people with mental health difficulties can be just as good as your regular who chase dreams and goals. I'm asking you to think twice before you choose to neglect a person. Be there for those who need it. #Care ✨✨✨
The benefits of sport and physical activity on our mental health are endless: improved mood, decreased chance of depression and anxiety, and a better and more balanced lifestyle.
1 48 minutes ago
It was epically windy when I took this last night..like to the point I had to brace myself to get a non blurry picture. 🤷🏼♀️ I finally got one that was in focus and honestly, I didn’t love it. It wasn’t centered the colors and came out muted etc.
But looking at it now, I love that it isn’t “perfect”. It’s a snapshot of a moment in time. A moment I was laughing and happy.
We can use this practice of acceptance and allowance with all sorts of things. From our daily emotions, to relationships or tasks, making space for the grey, showing compassion instead of criticism can be life changing.
I struggled with what to write as a caption on this photo. I thought to myself, do I let everyone see what’s really behind the photo? What will the people closest to me think? These past few weeks or maybe months... have been anything but easy. When you look at this photo... I bet you don’t see a girl who is absolutely terrified of failure. Terrified of reverting back to an unhealthy mindset & insecurities that used to have control over my life. Well, thats exactly where I’ve found myself lately. I never in a thousand years thought I would find myself facing depression again. I truly cannot describe it in words. Have you ever had a moment where u find yourself in a place you swore you’d never be in again? Defeated is an understatement. But I will get through this season of life & I will get my physical & mental health back on track. My point in sharing this is... you never know what someone is going through. Behind the photos, the facade... there’s a real person. & If your struggling with mental health issues, just know, your not alone & it’s okay to be human. 💭
WELLBEING WEDNESDAY 😍
Mmmm… Smoothie! This one consists of
-vegan vanilla protein powder (optional) 🙈
I’ve said it before and I’ll be happy to write about it again: the food we eat has an impact on our mood, our mental state and our level of energy, mentally as well as physically. By eating GOOD STUFF we enhance our mental resources and abilities. Certain foods can even be healing when suffering from anxiety or depression ❤️
Bananas are one of these miracle foods and should be implemented in your diet if you suffer from anxiety or depression. Bananas contain magnesium and vitamin B6 which reduces stress and calm your nervous system. (Studies show that lack of magnesium is related to anxiety and lack of B6 is related to depression) 🌿
Bananas also contain dopamine and help your body make serotonin – two neurotransmitters which are natural antidepressants. They affect your mental health and are related to motivation and pleasure 🌿
Tryptophan which is an amino acid found in bananas can help you fall asleep more easily and as insomnia is one common symptom of depression it could be worth a try ☘️
Bananas cannot TREAT your depression or make your anxiety disappear. However, some of its nutrients can help relieve and fight your symptoms 🌳
So that was bananas! All the other ingredients in this smoothie are great as well. Cashews, for example, contain tryptophan, magnesium and omega 3-fatty acids ✨
What a health-bomb! 🍌
WHATS HOME? HOW CAN YOU COME HOME? 👇
. 🎨@josie.doodles 💗
. ✒@anxiety_wellbeing . 💗SELF LOVE SELF CARE
Looking after your human needs, taking time to find out what they are, & then making these a priority in your life by putting calm time & doing what you love in your plans, will keep stress at bay & your anxiety at normal levels👍a little anxiety is normal.
A very important human need is accepting yourself for exactly who you are, you are your home.
The person you were at birth, the person before any tough situations, before pain, before other people's words, other people's ideas, other people's pregedists, before other people's feelings, emotions came into your home, if your needs weren't met self love can feel alien & like you don't deserve it, but you do
💔ALL of the above can change our ideas, can have us not speaking kindly to ourselves, when we don't understand why people are like that with us we take things personally, we take their pain with us, but it's not ours to keep, we learn ways to survive because were too young to understand situations & very often as a child have no choice but to find a way to survive a situation, we end up taking these patterns with us, we needed then then but not now. It helped then but it's not now.
BRINGING YOURSELF HOME
🤦♂️Take yourself back to your youngest self, write a letter as that young human, how you felt, your true feelings from back then, let it all out, it can bring you sadness, even anger (be safe & kind to yourself still) that's ok, maybe yourself needed a vent & didn't have the opportunity to do that, you can now, you're allowed.
👨👧Write your youngest self a letter, as the adult, remember you, the innocent you that tried to navigate tough times and speak to them with such love, kindness with understanding and compassion. They need it. You can build the bridge between the two, you can speak to them, explain as an adult what you understand of those situations now, that You are here for them now & forever more.
That's bringing it home, that's self love 💗💗💗 .