Tag: mindset

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, 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.

Wednesday Wisdom, Wellness Wednesday

Healthy Habits Need Healthy Environments

Laurie Barkman

The key to building a long-term, sustainable healthy and vibrant life is by taking small, daily steps towards healthier habits.

Perhaps you’ve already figured out that small steps lead to big progress; that you don’t have to try and change everything at once, but you’re still having trouble sticking to your small steps.

The answer may lie in your environment. It’s difficult to change your snacking habits if your fridge and cupboard are still filled with all the snacks you are trying to replace. The chances of you actually using the treadmill are way lower if it is still being used as a clothes rack.

In the journey toward a healthier lifestyle, your environment plays a pivotal role. Consider your living space as the canvas on which you’ll paint the picture of your wellness. Just as an artist arranges colors and shapes deliberately, you can arrange your surroundings to make healthy habits effortless – or at least easier!

Start with the heart of your home—the kitchen. Conduct a pantry and fridge audit, ridding them of processed, tempting items and replacing them with healthier choices. If getting rid of them isn’t an option (not everyone in your household may be on the same journey as you!) move them out of reach or behind the healthier options. My hubby knows to put the potato chips up on the top shelf that I can’t reach without a lot of effort! This simple act makes it easier to choose nutritious options more often.

Extend this transformation to other areas. Create a designated workout space—whether it’s a corner with a yoga mat or a home gym. Arrange it thoughtfully to encourage regular movement. Even your bedroom can support your wellness journey. Optimize your sleep environment by keeping it cool, dark, and free of electronic devices.

Beyond physical spaces, consider your digital environment. Curate your social media feeds to inspire, motivate, and educate. Unfollow accounts that promote unhealthy habits and fill your online world with positive influences.

By consciously shaping your environment, you set the stage for habit change.

Join the no-obligation, pre-sale waitlist for the “Be Your Best Self” 12-week program! In this program, we dive deep into habits, mindsets, beliefs and practical strategies to help you create your personal wellness roadmap so you can live the healthy, vibrant life you want – now and in the future! Learn more here!

Mindset

Busting Body Myths: Embracing Health on Our Own Terms

Laurie Barkman

Last Friday’s blog was all about learning to love our body – exactly as it is right now. (Here is the link if you want to go back and read it.)

However, in a world that bombards women with images and standards about how we should look and act, it can be hard to shut out the messages that tell us we’re not good enough or that we need to associate our well-being as a benefit to others. These notions, often ingrained through media and societal expectations, can deeply impact our perception of ourselves and impact our wellness journey. Today, let’s look at two beliefs that have subtly shaped many women’s ideas about health and body image, and explore how they influence our journey toward self-love and wellness.

Belief #1: Our bodies must look a certain way to be acceptable

Take a look at magazine covers and headlines, especially in women’s magazines. GET A BIKINI BODY! GET YOUR SEXIEST BODY! MELT BELLY FAT!

Everywhere we turn, we’re met with images dictating an ideal look. We’re supposed to be lean, but not too lean, strong, but not too strong. We’re supposed to fight the signs of aging and maintain our youthful appearance. Heaven forbid we head to the gym or the grocery store without looking perfectly put together.

The constant exposure to such standards leads to comparisons and leaves a lot of us feeling perpetually inadequate. So we shy away from pictures, we hide behind baggy clothes and avoid the pool or the beach, we try desperately to get back into our high school jeans or get back to pre-wedding or pre-baby bodies.

Some women shy away from spaces like the gym, feeling they don’t have “gym bodies”, forgetting that while it’s totally possible to get fit and healthy without going to the gym, the gym is designed as a space to get a gym body!

We are so much more than the outer shell. We bring knowledge, insight, experience, wisdom to the world around us. What we look like does not define our value.

Belief #2: We are here to be of service to others

So many women tie their health goals to how those outcomes will benefit others. I hear this from my clients. They decide to get healthy so you can take better care of their children, their family, their community, etc. I’m not saying that is wrong, but what is wrong with choosing to get healthy because you deserve to feel strong, healthy and energetic!?

When we believe that we are put on this earth for the sole purpose of taking care of others, we stop going to the gym or to yoga or for a walk or to spend time with friends because we feel guilty for time away from those commitments. We worry that the relationships we have with others will be affected when we put our own self-care into our agenda.

So yes, you have responsiblity towards others but you are also responsible for your own health and well-being. Taking care of yourself is not less important than taking care of others. How you do that may change dependent on the stage of life you are at, but making time to take care of yourself for no other reason than you are an amazing human being who is worth the time and attention, is a good thing!

I encourage you to challenge these beliefs and others that are holding you back. Embrace your unique strength, ditch unrealistic standards and reclaim your body and your health – on your terms – for you.

Your worth doesn’t depend on fitting into external ideals; it’s about feeling strong, healthy, and exceptional, just for yourself!

Hey there! As a Women’s Wellness Coach, my goal is to help women create a healthy, lifestyle that works for them – on their terms, with their personal goals in mind, one step, one habit at a time! The first step is a free 30 minute Wellness Breakthrough Session. If you’re ready to learn more, book your time here!