Category: Feel Good Friday

Feel Good Friday, Mindset

The Power of Pause: Embracing Rest and Recovery

Laurie Barkman

Laurie here, checking in after a bout with a cold that just didn’t want to go away.

The last two weeks have been a forced hiatus from my usual workout routine. The “old me” would’ve freaked out about gains slipping away, but the “now me” knows better. Sometimes, you’ve got to listen to your body, even if it’s saying, “Hey, take a break!”

These two weeks of rest and recovery weren’t about slacking off; they were about honoring what my body needed. And as I’m emerging from the fog of tissues and hot tea, my body’s sending a clear message—it’s time to move!

Now, as I’m gradually rejoining the land of the living (and squats), I wanted to share this reminder with you. Yes, movement is crucial, but so is allowing your body the space to recover.

Another important thing is, don’t wait till you’re sick to take a break. Sometimes, when we’re all about reaching our goals, we push ourselves way too hard and forget to give ourselves some time off. Our mind and body need rest and recovery days. From exercising, from work, from that never-ending to-do list… whatever. But remember, it doesn’t have to be, a two-week vacation or a full day off. It can be as simple as going for a walk, sitting down with a good book, taking a nice bath, or just meditating.

So, here’s to honoring our bodies, knowing when to push and when to hit pause. Let’s make rest and recovery part of our wellness routine. After all, there’s strength in both.

Stay well, stay balanced and keep smiling!

Interested in learning more about wellness coaching options? Book a free, no obligation 30-minute Wellness Breakthrough session with me here. If we end up working together, fantastic! If we simply have a great 30 minute chat, you’ll still have me as your silent cheerleader!

Feel Good Friday

The Gift of Self-Love

Laurie Barkman

The holiday season often prompts us to focus on giving to others, and while that’s a beautiful sentiment, it’s equally important to gift yourself with a generous dose of self-love. In the midst of the festivities, remember that self-love isn’t selfish; it’s a necessary foundation for overall well-being.

Why Self-Love Matters

1. Stress Reduction: The holidays can bring joy, but they can also be stressful. Self-love acts as a buffer against stress, helping you navigate the season with more ease.

2. Improved Relationships: When you love and care for yourself, you’re better equipped to nurture meaningful connections with others. This positive energy can enhance your relationships.

3. Enhanced Well-Being: Physical health is interconnected with emotional well-being. By practicing self-love, you contribute to a healthier, happier you.

Ways to Cultivate Self-Love

1. Mindful Moments: Take a few moments each day for mindfulness. Whether it’s deep breathing, meditation, or a peaceful walk, give yourself the gift of presence.

2. Set Boundaries: Learn to say no without guilt. Setting healthy boundaries is an act of self-love that protects your well-being.

3. Celebrate Achievements: Acknowledge your accomplishments, no matter how small. Celebrate the person you are becoming.

Your Holiday Self-Love Ritual

This season, consider starting a self-love ritual. It could be writing affirmations each morning, enjoying a cup of tea in solitude, or treating yourself to a small indulgence. The goal is to foster a deeper connection with yourself, allowing you to move through the holidays with grace and self-compassion.

Remember, the gift of self-love is one that keeps on giving. As you pour into your own cup, you have more to share with others. This holiday season, give yourself the precious gift of love.

Looking to add some self-care and self-love to your holiday season this year. Join the 30-day self care challenge (it starts today – December 1st!) in my FB women’s wellness community (join here) or request the free handbook by completing form here.

Feel Good Friday, Mindset, Stress Management

Introducing the A.S.A. Approach to Holiday Harmony

Laurie Barkman

In my coaching practice, I introduce clients to the A.S.A. approach to habit change – a simple strategy to take the overwhelm out of habit and behaviour change. As we near the holiday season, let’s take a look at how we can use that same approach to minimizing stress and enhancing joy.

The holiday season often brings a mix of joy and stress as we navigate through traditions, social expectations, and the desire for a festive atmosphere. Enter the A.S.A. approach – a simple strategy to cultivate holiday harmony. Here’s are just a few ways you can Add, Subtract, and Adapt for a season filled with joy:

1. Add Joyful Elements: Start by intentionally adding elements that bring you joy. Whether it’s decorating your home, playing festive music, or indulging in your favorite holiday treats, actively incorporate activities that elevate your spirit.

2. Add Acts of Kindness: Spread joy by adding acts of kindness to your holiday routine. This could be volunteering, sending thoughtful messages, or surprising someone with a small gift. Acts of kindness not only bring joy to others but also enhance your own sense of fulfillment.

3. Subtract Unnecessary Stress: Identify stressors that you can subtract from your holiday experience. This could be commitments that don’t align with your priorities or traditions that cause more stress than joy. Give yourself permission to let go of what doesn’t serve you.

4. Subtract Comparison: Subtract the habit of comparing your holiday experience to others. Each person’s journey is unique, and what brings joy to one may not be the same for another. Focus on your own values and create a holiday season that feels authentic to you.

5. Adapt Traditions for Meaning: Instead of rigidly sticking to traditions, consider adapting them to better suit your current circumstances. If a particular tradition causes stress, find a way to adapt it or create new ones that align with your values.

6. Adapt to Changing Circumstances: The holidays may not always look the same, especially during changing circumstances. Adapt gracefully to new situations, whether it’s a change in family dynamics, travel plans, or other unexpected events. Flexibility can be a key to maintaining joy.

By applying the A.S.A. approach, you’re not just navigating the holidays; you’re intentionally creating a season filled with joy and harmony. Add what brings you joy, subtract what causes stress, and adapt traditions for a holiday experience that aligns with your unique values.

Ready to shed the weight of holiday stress and redefine how you approach the holiday season? Join me on December 5th for a special holiday edition of Beyond Diets where we’ll explore how to navigate the holidays with joy, balance, and self-love. Discover practical strategies to nourish your body, mind, and spirit during this festive time. Learn more and register here.

Feel Good Friday, Mindset

Navigating Challenges: Strategies for Long-Term Success

Laurie Barkman

Embarking on a wellness journey is akin to setting sail on a vast ocean; there will be smooth seas, and there will be stormy weather. The key to reaching your destination lies not in avoiding challenges but in learning how to navigate them. Here are some strategies to help you steer through the waves and emerge stronger on the other side:

Embrace Challenges as Opportunities

Challenges are not roadblocks; they are opportunities for growth. When faced with a setback, shift your perspective. What can you learn from this experience? How can it contribute to your long-term success? Embracing challenges as opportunities reframes difficulties as stepping stones toward a stronger, healthier you.

Resilience is Your Superpower

Resilience is the ability to bounce back from adversity. Cultivate this superpower by acknowledging that setbacks are a natural part of any journey. Rather than viewing them as failures, see them as moments to test your resilience. Resilient individuals don’t escape challenges; they learn how to dance in the rain.

Strategies for Staying on Course

Identify specific strategies to stay on course during challenging times. This might involve revisiting your goals, reminding yourself of your ‘why,’ or seeking support from your accountability partner or the program community. Have a toolkit of go-to strategies that align with your wellness goals.

Developing Coping Mechanisms

Life is unpredictable, and challenges are inevitable. Instead of relying on willpower alone, develop coping mechanisms that work for you. Whether it’s practicing mindfulness, engaging in a favorite hobby, or having a go-to stress-relief routine, these coping mechanisms will be your anchors in turbulent times.

Celebrate the Journey

Amid challenges, it’s easy to fixate on the destination and forget the beauty of the journey. Celebrate every milestone, no matter how small. Recognize your progress, acknowledge your efforts, and use each challenge as a reminder of how far you’ve come.

Remember, navigating challenges is not about perfection; it’s about progress. Every wave you navigate brings you closer to the wellness destination you envision. So, let the challenges come, and with these strategies, you’ll not only weather the storm but learn to dance in its midst.

Ready to explore more strategies and build your resilience? Join the 12 week “Be Your Best You” program, where we dive deep into creating lasting wellness and conquering challenges along the way. Pre-sale waitlist for January program open now! Learn more here.

Feel Good Friday, Mindset

Breaking Free from the Comparison Trap: Embracing Your Unique Journey

Laurie Barkman

In a world filled with endless comparisons, it’s easy to fall into the trap of feeling like we’re never good enough. We constantly measure ourselves against others, thinking they are smarter, funnier, younger, thinner, or more accomplished. The result? A constant sense of inadequacy, self-imposed limitations, and missed opportunities for growth and connection.

The Comparison Game:
Once, I was a pro at this game. It left me fearful of looking foolish, avoiding those who were further along in their journeys, and hesitating to ask for help. But, along the way, I’ve become a much poorer player at the comparison game. With time, I realized and recognised that we are all on different paths, each with unique skills, abilities, and talents. I, we, don’t have to be the best in all areas; we just need to do our best. It’s time to be proud of our strengths and reach out to others who excel where we may not.

The Hidden Realities:
We often forget that we never truly know what someone else’s life is like. The person we envy for their success may be wrestling with their own challenges behind the scenes. Comparisons are an incomplete and often deceptive picture of reality. We must remember that perfection doesn’t exist, and we’re all a work in progress.

Embracing Your Journey:
Instead of comparing, let’s embrace our individual paths. Recognize your unique qualities and the expertise you bring to the table. Your journey is yours, and it’s something to be proud of. Seek out others who complement your strengths, and remember that together, we can achieve so much more.

Conclusion:
The next time you catch yourself playing the comparison game, pause and reflect on the beauty of your unique journey. Be proud of who you are and the skills you bring to the world. And always remember, we’re all imperfectly perfect in our own way.

I support women who are ready to ditch diets and instead create a healthy lifestyle that works for them – on their terms, with their personal goals in mind – one step, one habit at a time! To learn more, let’s chat! Book a free 30 minute Wellness Breakthrough session here