Cultivating Intuitive Movement

It’s easy to talk about how we should always push to reach out goals. The messaging is made to seem simple, and also to imply those that aren’t currently training for a race or competition are lazy and unworthy.

Society’s messaging is always pushing us to be more- at home, at work, in our relationships, our health- always asking for more of us. Until we have nothing left to give. The fitness industry is no exception.

With quotes like the above, it makes sense why people feel so much guilt for missing one workout, for becoming injured, for making a “bad” food choice.

Can we stop dressing up shame and calling it motivation? We’re only causing more harm when we do so.

Studies have shown that when individuals exercise as a form of punishment, they are more likely to become injured and overall their workouts aren’t as effective as those who exercise intuitively- those who exercise because their body is asking for movement, and they provide their body with the movement that makes them happy.

Spouting 100% happiness is unattainable and unreal. We can’t be expected to live in a world of “good vibes only”, and frankly who would want to? I honor my joy because I’ve experienced sorrow. I appreciate my body now because I spent so many years hating it.

I also don’t beat myself up for missing a workout. If my body is asking for rest, I will honor that request.

Building a relationship with our body is just like any other relationship- we may assume we understand it’s communication only to discover later that was wrong. So we try again. We close our eyes, we breathe, we tune into our body’s signals. And we make our next choice accordingly. The more we practice listening to our body, the stronger this relationship will become.

What type of movement is your body asking you for? If it’s a run, go for it. If it’s a dance class, get your groove on. If it’s a nice long nap or a movie on the couch, honor and enjoy! Your body will thank you!

The light in me honors the light in you.

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Good Vibes Tribe: Managing Expectations

As I’ve mentioned before, I’m the co-founder and co-facilitator of Good Vibes Tribe Cincinnati, an organization committed to healing negative body image through the power of yoga and community.

We offer free monthly meet-ups throughout the Cincinnati/Dayton/Northern Kentucky area in addition to offering specialized workshops and series.

Our February meet-up is on one of my favorite topics- managing expectations! How do we maintain our focus on bettering ourselves (whatever that looks like to you), vibrating on a higher frequency, doing our inner healing work when we have constant messages telling us what we “should” be doing.

All of us can relate to this- whether you’re single, in a relationship- have children, have no desire to have children, or are struggling with infertility- work outside of the home, work at home, stay home full-time, stay home part-time. At times it seems that we just can’t win.

Join us for our February meet-up where we’ll be led in discussion by body-positive dancer, Danielle Begley. Let’s talk about how we maintain balance in our mental & physical health in a world of “should’s”.

More details of the event can be found here. Feel free to send me any questions you have about the event! See you there!

The light in me honors the light in you.

Mind Body Eating Coach Journey Update

I’m so thrilled to be far enough along in my education at The Institute for the Psychology of Eating that I can put this up on my site!

My education at the Institute for the Psychology of Eating has been more than I could have ever imagined. It has vastly increased my existing knowledge of disordered eating, emotional eating, binge eating, eating psychology, and has added to it information about biology, chemistry, nutrition, and more.

I will be a Health At Every Size (HAES) practitioner, meaning my goal is not weight loss, but instead to empower each individual to harness the incredible power they already hold, as they are.  Of course if weight loss is a journey that you would like to explore, let’s explore it together!

There are so many components involved in healing one’s relationship with food and with the body. Often this healing journey can seem overwhelming, and the pressure from society & the diet industry can become too much to bear. I agree, it can be too much to bear- alone. I am here to help you peel back the layers of your specific eating concerns, while also providing scientific data and solid strategies to begin to heal.

I am not a practitioner who puts someone on a meal plan and send them on their way. I truly want to get to know each client- what truly nourishes you- not only physically, but emotionally, spiritually? What gives you pleasure in life and how can I help you create a life in which you do more of that? Food is emotional and physical, which is what makes it so complex. However, the tools I am gaining give me the ability to dive deep and create personalized sessions based upon each individual’s unique needs.  I like to call it “embodiment through empowerment”.

I can’t wait to continue to share the information I am learning, and to begin to implement it with clients. I have some exciting things to offer in the near future so stay tuned! Let’s become empowered together!

The light in me honors the light in you.

Your Ego Vs. Your Soul: Guest Post

I am thrilled to have my first guest post on the blog! Amanda’s post below is so relevant to some realizations I’ve been experiencing lately so it is such a gift to have her offer her words to all of you!

I am an avid reader of anything and everything I can get my hands on, but in the last year or so – pretty much since I decided to quit my “normal” job and become an entrepreneur – I’ve landed in the world of self-improvement books. As I surrounded myself with successful people that were living a lifestyle comparable to my goals, I was inundated with motivational and inspirational suggestions, including reading empowering, knowledge-inducing books.

I’ll be honest. I’m an intellectual, hands-on evidence-backed person. I had a hard time buying into the “woo woo” positive thinking, the Universe sends you what you put out, Law of Attraction stuff they were dishing out. But the more I immersed myself in those who were successful, the more I started to wonder if there was something to what they were saying, so I started trying to live that way myself.

Amazingly, I quickly realized that yes, there was something to this motivational mumbo jumbo. Whether it was seriously the Universe, attraction laws, or whatever, the fact was the more I tried to plan ahead, be optimistic, get up and show up, and look for the good in the world, the better I felt. There really is something to be said for working towards a goal in life rather than just existing day to day.

Along this journey, I ran into a book that truly helped me understand and put a lot of my daily life into perspective. A good friend of mine twisted my arm and made me read “Big Magic” by Elizabeth Gilbert. Actually, she made me download the audio book and LISTEN to it. Listening, rather than reading, was very important, she said. And, as she had never been wrong in giving me advice so far, even when I didn’t want to hear it, I did as she instructed.

The book was really interesting to me, as a writer, and I totally understood why she said listen, and I suggest if you go buy the book you get the audio version, too. However, between all of her wonderful stories and advice, the part that stands out the most was when she talked about your ego versus your soul. I needed to hear it and I needed her to shout it, so I listened to it over and over, louder and louder each time.

You see, I’ve got a mighty big ego that I didn’t know I had. I thought I was humble and all that, but it turns out I’ve got a lot of work to do.

Apparently, it’s your ego that causes all of the stresses in your life. Who knew? Before you shake your head and disagree with me, hear me out.

  • You post on social media and no one, or just a few people, respond. You’re bummed, sad, depressed, thinking you are no good at what you’re doing. You start to wonder if you should just give up and go do something else. Because your ego was hurt. Check. That’s me.
  • Someone disagrees with you, on whatever topic and for whatever reason, and you want to lash out and tell them they are wrong and you are right. It’s imperative that they understand why they are so wrong – it could even change the world! But that’s just your ego talking – your ego saying that what you have to say might make a difference, and when they don’t listen, it’s your ego feeling the strain, and when they do listen, it’s your ego that feels the buzz and blows up like a balloon. Check. Totally me.
  • Your boss, spouse, relative, friend, or anyone gives you constructive criticism and you defend your reason for why you did what you did instead of listening to their critique, absorbing it, thanking them for their thoughts, and then reflecting yourself later. Your ego was hurt because someone criticized you. Check. How can they criticize me when I work so hard to be the best version of me in the first place?

Do any of these situations sound familiar? They did to me, too.

Now put them in another perspective. Did they hurt your soul?

Your soul doesn’t care about what other people think about you. Your soul isn’t going to be injured if someone criticizes you or disagrees with you. Your soul doesn’t care if you get likes and follows on social media. Your soul simply focuses on right and wrong – more specifically, what YOU are doing that is right or wrong.

And when you focus on what your SOUL wants, you can block out all of the ego-draining things in life. There’s a reason that the good things are “soul deep,” “soul-pleasing,” and “happy to the soul.” When your soul is content, things are right in your world. All of those ego-damaging words and actions from other people simply roll off of your shoulder.

Bruised egos result in so much friction in the world. Wars have been started because of damaged egos. I’m not talking about abusive situations. Those are soul-damaging and you have to work hard to get past them. I’m talking about a perfect stranger’s cutting words causing you sleepless nights. I’m talking about your neighbor’s fancy new car that you wanted stressing you out because you can’t pay your bills right now. I’m talking about that someone who wanted to help you improve but offered you constructive criticism and the way you reacted to them.

Yet, peaceful souls have been responsible for so much good. Ghandi, Mother Teresa, Martin Luther King, Jr., all were troubled about the state of the world, but they used their peaceful souls to help make a difference, putting aside their egos for the good of others. The difference is huge: they responded to criticism, negativity, hurt and hate, instead of reacting.

Get the difference? Your ego reacts, your soul responds. You take time to internalize what was said and the best course of action that will be for the best with the least negative consequences, and you respond in kind.

In the end, only kindness matters.

So think about this when you go out into your interactions today, tomorrow, forever. Is your stress, hurt feelings, anger, or other negative emotion due to damage to your soul or your ego? The only one that matters is the damage to your soul, and only you can really do that or let that happen.

Let your ego go, and watch your stress go out the window with it. Respond instead of reacting. Give it a try, like I did with the self-help woo woo stuff I didn’t believe in for so long. You just don’t know if there may actually be something to it until you do it.

Drop me a line at www.beautifullymadelife.net and let me know when you differentiated between your ego and your soul and if it made a difference in the outcome. You may just inspire me, too!

About Amanda:
Amanda lives with her family, two dogs, and three cats in the middle of Florida in a town where you have to drive two hours to do anything fun. Instead of daily excitement, she writes creatively for enjoyment and non-fiction to pay the bills. To make up for living in the middle of nowhere, she travels a lot. You can find out about her travels through her inspirational, motivational, and empowering blog, Beautifully Made Life, and follow her on Twitter, Facebook, Instagram, and Pinterest.

Twitter: BeautifullyMadeLife @CannadyAmanda

Facebook: https://www.facebook.com/beautifullymadelife.net

Instagram: https://www.instagram.com/beautifullymadelife/

Pinterest: https://www.pinterest.com/beautifullymadelife/

Empty Calories Don’t Exist

Empty calories don’t exist. All calories exist to provide us with energy, to give us life.

The only thing that’s empty when we label foods in this manner is our relationship with our body. We end up feeling empty and depleted when we label foods as “good” and “bad”, resulting in us continuing to reach for more food as comfort.

By relaxing into all food options, by surrendering to our body’s infinite wisdom and honoring our cravings, we can begin to feel whole again.

Relax. Take some deep belly breaths. What is your body asking for? How can you honor your body right now?

The light in me honors the light in you.

Own. Occupy. Accept.

OWN. OCCUPY. ACCEPT.

OWN

Own the body you have right now, just as it is. Without relaxing into the body you currently occupy, life is filled with dissatisfaction and unhappiness. Why? Because if we can’t truly love and accept ourselves for who we are, then attempting to find external happiness, or chasing a happiness that will occur once we have a “goal body”, is futile.

OCCUPY

Occupying your body means living embodied. Living in your body. So often we find that we’ve just existed, that we’ve filled our life with distractions of diets or exercise regimens. When is the last time you just sat with your body? When is the last time you looked in the mirror and spoke words of kindness to yourself? Making the choice to occupy your body tells your body that you are here, you are present. Choosing to occupy the body is a massive step in healing your relationship with food and your body.

ACCEPT

Acceptance is a celebration of living life in this very moment, with the body that has gotten you this far! Acceptance is honoring your past bodily incarnations, loving your current body, and sending gratitude to your future self for all of the adventures you will take with that body.

Accept that you were put on this Earth to be more than a body. Accept life free from diets and restriction and shame. Accept it because you deserve it.

The light in me honors the light in you.

A Beginner’s Guide To Journaling

As we head into a new year, we may begin to think of new habits we’d like to begin or put into practice. It seems this time of year motivates me to look at my current habits and examine what I may want to cut down on, and what I may want to invest more time doing. I’ve reflected and realized that I’d like to cut down on my social media time and invest more time reading. 

Years ago I began intentionally journaling more frequently in an attempt to help process thoughts and emotions. This eventually became a habit that I truly enjoy and I use journaling as a regular practice as well as a tool I utilize when I’m struggling with something in particular. I find that once I put pen to paper, my inner wisdom is able to come out and guide me in the direction I am supposed to go.

If you’re interested in starting a regular journaling practice it may seem overwhelming at first. Journaling does not have to be a taunting task- many times I simply start writing anything and everything that’s in my head. No judgments on what I’m writing is allowed- I simply write until I feel the desire to stop. However, if you would prefer some direction, here are some prompts to assist in starting some of your very own journaling entries!

I am grateful for…

I admire the following 3 people because…

My body taught me today….

I wish someone would tell me….

Lessons I’ve learned recently have been…

What I would like to say “no” to more…

What I would like to say “yes” to more…

If I could tell my younger self something, I would tell him/her….


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Photo by Kaboompics .com from Pexels

Do you have a regular journaling practice? I’d love to hear what strategies have worked for you!


The light in me honors the light in you.

Living with Intention Series

I’m excited to announce that Good Vibes Tribe Cincinnati, a community outreach program designed to heal negative  body image through the power of yoga and community, will be hosting a mindful eating series in January at Haven yoga studio in Middletown, OH. You can check out more details of the series here or here.

I’m the co-founder and co-facilitator of Good Vibes Tribe Cincinnati, and have seen firsthand the power of a group of individuals coming together to heal their relationship with food and their body.

In 2019, let’s chose intention over resolution.  Join our Tribe for a four week series designed to empower each participant with a greater understanding of their own unique body, how it communicates, & how it is asking to be nourished.
Through the practice of mindfulness, we will explore the body’s innate wisdom, using intuition, cravings, emotions, & physical sensation as our guides to restoring relationships with food & body image.
This year, ditch the diets & let your body be your guide.  We will be meeting Wednesday evenings 7-8:30pm, January 2-January 23.

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Photo by Nicole Honeywill on Unsplash

Here is some of the feedback we’ve received from surveys after our past workshops:

“facilitators were honest & open, creating an environment where participants felt comfortable being vulnerable”

“this workshop was so much more than I even knew I needed”

“facilitators are EXTREMELY knowledgeable & incredibly supportive”

“thought provoking, healing, & encouraging… amazing experience… thank you!”

 

If you’re in the Cincinnati area, I hope to see you in January! Please send me any questions or concerns you may have. Let’s make 2019 a year of healing and empowerment!

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Photo by Tessa Rampersad on Unsplash

The light in me honors the light in you.

Tips For Great Sleep

Sleep can be elusive for some. At various seasons of life sleep may be more difficult to come by, and for some of us (myself included), difficulty falling and staying asleep can become a chronic issue. With the holiday season in full swing, staying healthy is of utmost importance.  The seasonal ickiness has officially descended, and when you combine that with all of our holiday celebrations and obligations, it’s all the more important to focus on rest.

Sleep is imperative to functioning to the best of our abilities during the day. Beyond affecting our daily grinds, lack of sleep can also have detrimental affects on our health. Chronic sleep deprivation increases the prevalence of heart disease, hypertension, type 2 diabetes, obesity, and depression. Here are a few ways in which we can increase the quality and quantity of sleep.

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Photo by Benjaminrobyn Jespersen on Unsplash

1. Shut down, literally.

Turning off or setting aside the electronics at least two hours before bedtime will impact your ability to fall asleep as well as the quality of your sleep. Blue wavelengths benefit us greatly during the day by increasing our attention, reaction times, and brightening our mood. However, these are not qualities we want when we’re trying to settle in for a great night’s sleep. Try slowly shutting down earlier and earlier in the evening and observe how your sleep is impacted.

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Photo by Joanna Kosinska on Unsplash

2. Establish a routine.

Establishing a nighttime routine will signal to your mind and body that it’s time to wind down. This could include a routine as simple as reading a few pages in a book or perhaps enjoying a warm beverage like a decaffeinated tea or my favorite Cinnamon Pumpkin Warm Milk.

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Photo by Heather Schwartz on Unsplash

3. Utilize Natural Resources.

If you’re having difficulty getting to sleep and staying asleep, there are a few all natural resources to utilize. Some of these include CBD oil (my favorite can be found here), Melatonin, Lavender essential oil (can find this here), and listening to recorded meditations.

I use CBD oil almost every night to keep my anxiety from creeping up and keeping me alert when I want to rest. Ensure you do your homework and find a high quality CBD oil to take advantage of it’s many benefits.  I also love to rub some lavender essential oil on my pillow or temples, and you could also diffuse it, put some drops of it in a bath, or create a bedtime room spray.  Taking some deep breaths of this soothing scent tells my nervous system it’s time for bed.

I pull out the Melatonin when I just can’t sleep and nothing else has worked. There are different dosages of Melatonin so keep that in mind when selecting this supplement. I recommend starting at a low dose, or even taking half a pill and then working up from there as needed.

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Photo by rawpixel on Unsplash

4. Move your body.

Moving your body regularly, whether it’s vigorous exercise or a walk in nature will help utilize energy during the day so your body can completely let go when it’s time to hit the hay.

I find when my body has been stagnant during the day it’s more difficult for my body to relax, as it has energy to burn. The key is to listen to your body and honor what it is telling you. Also keep in mind that body movement does not mean working up a sweat. Many times an extended stretching session on my living room floor is enough to give my body what it needs for the day.

 

Finding what works can be a fun experiment, and will also change depending upon life events, time of year, and more. By ensuring we are getting enough sleep, we are taking a major step in improving our overall health. Sweet dreams!

 

The light in me honors the light in you. 

Winter Diffuser Blends

December is just days away, which comes with it some scratchy throats, house guests, and busy schedules! I have transitioned what I’ve been putting in my essential oil diffuser, and have shared below some of my favorite diffuser blends for this time of year. I use doTERRA essential oils and you can read more about them here.

So when you have guests coming over, you’re trimming the tree, or you start to feel a cold coming on, reach for one of these recipes and let the essential oils do their thing! Enjoy!

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joyful and bright

 

The light in me honors the light in you.