Tag: selfcare

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.

Wellness Wednesday

The Gift of Self-Care During the Holiday Hustle

Laurie Barkman

The holiday season often becomes a whirlwind of festivities, family, and obligations, leaving little room for personal time. However, embracing self-care during this busy period is not a selfish act; it’s a precious gift to both yourself and those around you.

In the midst of the holiday chaos, taking time for self-care is a powerful act of self-love. It’s not about being selfish; it’s about recognizing that by nurturing your well-being, you’re better equipped to spread joy, kindness, and warmth to others.

1. Recharge Your Energy:
Just like a phone needs to recharge to function optimally, so do you. Taking moments for self-care allows you to replenish your energy, ensuring you have the vitality to fully engage in the holiday moments with loved ones.
2. Radiate Positivity:
A well-nurtured soul radiates positivity. When you prioritize self-care, you bring a brighter, more joyful energy to your interactions. Your loved ones benefit from your positive aura, creating a more harmonious and enjoyable atmosphere.
3. Lead by Example:
Demonstrating self-care sets a powerful example for those around you, especially for the women in your community, who may be feeling overwhelmed and too busy to take a moment to care for themselves. By showing that taking time for oneself is not only acceptable but essential, you inspire others to prioritize their well-being too.
4. EnhanceEmotional Resilience:
The holidays can bring a mix of emotions. Self-care acts as a shield, enhancing your emotional resilience. You’re better equipped to navigate the inevitable stresses and uncertainties, fostering a more serene and joyful environment for everyone.
5. Foster Connection:
When you prioritize self-care, you nurture a deeper connection with yourself. This authenticity not only enriches your personal experiences but also strengthens your connections with others. Authenticity is a beautiful gift that enhances the quality of your relationships.

Taking time for self-care is not an indulgence; it’s a mindful decision to nurture your physical, mental, and emotional well-being. By doing so, you’re gifting yourself the ability to show up as the best version of yourself, creating a ripple effect of positivity and love during this festive season.

Remember, self-care is not a luxury; it’s a necessity.

Looking to add some self-care to your life this holiday season? Join the 30-day self care challenge starting December 1st with other wonderful women in my FB Women’s Wellness Community (join here) or download a free copy of the handbook 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.

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!