October 30 Fall Newsletter
in well-being
Fall is well and truly here and I personally find that this is the time of year where I start to focus and become even more mindful of my movement and eating habits in preparation for winter.
I would like to share with you some tips on how self-care this is the new health care system and it involves the number 5in fact, I believe you will fall in love with the following challenges and the number 5.
Let’s start with the 5 breaths challenge 1 : when you wake up, find a quiet place and take 5 inhale deeply through your nose sending the breath towards your abdomen and exhale slowly through your nose, before you know it you will gradually start doing it. 5 minutes of conscious breathing. Continue this practice before each meal to ensure that your digestive system has the best chance of functioning optimally. When you breathe effectively, you elicit the relaxation response, which is “rest and digest.” This can often be the missing link to losing weight or having a healthy immune system because you could be eating the most nutritious meals. However, if you are stressed, you will activate the sympathetic nervous system, also known as “fight or flight,” so during meals. blood flow to the digestive tract is directed outward, decreasing nutrient absorption and increasing inflammation. My advice is to treat your breathing like your best friend, to stay connected, to be close, to always be available and listening.
Movement Snacks: When you find yourself sitting for long periods of time, absorbed in your work (like I am right now), you need to make a conscious effort to move every 30 minutes. So the obvious natural breaks like going to the bathroom and having a drink come to mind, but let’s be creative here, how could you explore your environment to reduce inactivity? Could you use a door frame to reach 5 breathe deeply while you explore, could you do it 5 squats, 5 calves, variety is key here.
What I’m also trying to say is that an exercise class shouldn’t be your only movement of the week, it’s what you do most of the time that matters. Look for movement opportunities, have fun, make them small and achievable, and watch your mindset change.
Talking about snacking brings me to the next food-focused challenge: The 5 porridges high
pings Anyone who follows me on my social media pages knows that I love my porridge, it really allows me to tap into my creative side and explore the variety of toppings available.. I challenge you all to add 5 toppings to your porridge remembering that variety is the spice of life, here are some photos to inspire you.
Discover above the homemade applesauce WITHOUT ADDED SUGAR above, it is so simple to make: cut the apples into small pieces, add a little water, cinnamon and nutmeg in a saucepan, cook with the cover until the apples are tender, decide if you want to blend them or just mash them. It will keep for up to a week in an airtight jar or you can freeze portions in an ice cube tray.
The reality is that my porridge goals aren’t always that pretty and because I don’t like stagnation and being stationary, I’ve decided that my blogs will realistically be quarterly.
The next neck and shoulders workshop will take place on Friday, November 16.
In this workshop we will look at how mental stress manifests physically in the body, focusing on the neck and shoulders,
Phrases such as someone who has “a pain in the neck” and “the weight is on their shoulders” all play a role in how we present ourselves in the world.
Come join us and better understand how all thoughts and feelings translate into our minds and bodies.
Our goal is that by combining gentle somatic yoga and psychoeducation, you will be equipped with life-enhancing tools to help you relieve, identify, and cope with stress and how it presents itself as mental symptoms and physical.
Details: This workshop is particularly suitable for anyone suffering from chronic neck and shoulder tension, tension headaches, sitting for long periods of time while driving, and sitting at a computer.
You will experience the connection between the neck, shoulders, and entire spine as you learn to relax the muscles that contribute to your symptoms.
Participants will learn simple Somatic Movement Flows® to relieve physical symptoms and, through awareness-building guided by psychotherapist Emma Yarrow, you will feel more equipped to move away from dysfunctional patterns.
What to bring: A notepad and pen but this workshop comes with a leaflet. To ensure your comfort, you can also bring a blanket and a cushion.
The workshop is limited to 12 participants so reservation is essential,
please message for booking details, contact Tara via 07974 677693 or email: [email protected]
Investment: £25
Friday November 16 from 7 p.m. to 9 p.m.
**The new term starts on November 5th, there are a few places available for classes Monday at 6 p.m. and Friday at 11 a.m.
Remember to stay connected to your breath and believe in the power of 5
Love and Light
Tara