The Phoenix Rising Collective

Inspiring Women to be Self-Love in Action


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It’s OK to Take Time for You: Your Well-Being Matters

HealthyWellBeing[The Phoenix Rising Collective]

Wow! Can you believe summer is over? I simply cannot believe how fast it has gone by and that I’m nine months into contributing to The Phoenix Rising Collective. The PRC is inspiring, empowering, and calming, so I hope that my articles have inspired you to incorporate health and wellness into your life resulting in a calm and healthy mind, body and soul.

A few weeks ago I had the opportunity to present at The PRC’s The Fullness of Me workshop. I enjoyed meeting and getting everyone up and MOVING! We had a blast, and I mentioned to the group that physical well-being is directly related to our mental well-being. My goal is to empower all of the workshop attendees and our readers to incorporate movement into their lives. I love it; I really truly do.

I shared two things with the group: 1) I grew up around fitness. I tagged along was dragged along to aerobics classes, gyms and seminars as a kid. As a very young child, my cousin and I would help her mom (my super fitness aunt) lead her classes. And 2) I am a busy working mom of three young children (10, 8, and 5) with an equally demanding husband, and I’m working on a master’s degree. My objective in sharing these “Megan Facts” is to motivate you to move to show your children, grandchildren, nieces, nephews, students, etc. how important it is to be healthy and how to be physically and mentally fit.

Yes, this means leaving the kiddos for an hour in the evening, making the husband or significant other fend for themselves, leaving work on time, or letting the laundry and dusting pile up, but it is well worth the hour of freedom. You will come back refreshed, and you’ll have taught the little ones and others you love in your life that your physical well-being matters.

The reason for telling you about my children, husband and job is that I AM BUSY – so busy, crazy busy, I-want-to-scream-and-run-and-hide busy. I have three children in three different sports plus my girls are in dance classes. My husband works evenings and I manage a global program during the day, BUT I make time for myself and my body. It is my time and I don’t feel guilty about it. We’re all busy in some way, but please make time for your health now; otherwise, you will spend the latter part of your life being busy with doctor’s appointments.

How to Make Time

Remember every movement counts. You don’t have to spend hundreds of dollars per month on a gym membership or equipment. Our body weight is a wonderful tool and will strengthen you and give you the resistance you need.

You can incorporate just 10 minutes a day of anaerobic exercise into your life a few times a week or a 30 to 45-minute workout two days a week and achieve wonderful results and increased energy.

Walk up and down the steps in your house. Grab a chair and sit down and then stand up, repeat. While you’re in the kitchen waiting for the microwave, place your hands on the counter and do push-ups; jog in place while your kids are asking their millions of questions. Break out into Zumba when your favorite song comes on Pandora. While you’re reading, work on stretching. During commercial breaks, do jumping jacks, jump squats, squat walks, bear crawls, lunges, high knees, fast feet. Do something to get the blood flowing.

 

I hope I have encouraged you to incorporate movement into your life; I hope I have empowered you to know that YOU CAN DO THIS with whatever time or money you have. It will bring peace and calm to your mind, body and spirit.

In health and happiness,

Megan


 

About the Contributing Writer:

Megan_Weidner[PRC Health Contributor]Megan Weidner is a fitness coach and environmentalist in the Akron/Canton, Ohio area. She manages a global sustainability and corporate responsibility program for a large multinational company; her areas include environmental compliance, social equity, community engagement and health and wellness. Megan is also devoted to Rock. It. Fitness., her fitness and natural skincare business. She is committed to making the world a better, more environmentally friendly and healthier place through motivation and education. She is certified through AFAA and Tabata Bootcamp.  She has a B.S. in Soil, Environmental, and Atmospheric Science (University of Missouri), a Graduate Certificate in Environmental Management and Policy (University of Denver) and an M.P.A (University of Missouri).  She lives in Green, Ohio with her husband and three kids. Read her latest posts.

 


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Stop Fitness Journey Comparisons: Be Patient!

fitness journey comparisons[the phoenix rising collective]

Your fitness journey is your journey and looks completely different than your sister/mother/best friend/neighbor.

In my professional life I am in the middle of an executive leadership training. With the help of my mentor, we have decided I need to work on patience. Not just how to have it, but the awareness of when it is necessary. So many times in life we want something and we want it now, but in reality that rarely happens. In contrast, there are times when patience is not necessary; we can work hard to get where we want and quickly get there.

I am sharing this lesson this month because it is relevant to health and fitness: There are times when we need to be patient with ourselves but there are also times when we should push ourselves to get to the next level more quickly.

When you start a new fitness program you must have patience; you may have been in the best shape of your life at 20 years old but today is a different journey, a different and new you. It will take a few weeks to build endurance to get back to your higher level, but know that you can get there. Your fitness journey is your journey and looks completely different than your sister/mother/best friend/neighbor.

However, when you’re in the middle of your training, push yourself, do that extra push up or hold that plank for an extra five seconds. This would be a place in fitness where no patience is required. Go for it! Fitness isn’t always comfortable, but it is effective.

I’ve added a video that shows a few exercises to strengthen your arms and legs. Remember to keep your abs engaged in all exercises (in towards your belly button like you are bracing yourself for a punch). When you do the leg workout, stay low with your knees bent. See how many of each exercise you can complete in twenty seconds; recount every other week and watch your progress!

 

One more quick fitness analogy about goals and patience: In my super-hot and super-awesome yoga class, the instructor had the class doing a very long balance sequence. My leg was burning by the end and my balance looked like I had just taken three shots of tequila. I wasn’t the only person in class struggling during this very hot and very hard sequence. She reminded the class that we needed to focus on something in front of us – not too far in the distance – that was still. Hmm, yes! Was this particular yogi in my executive leadership training call? This is life: Stay focused on a fixed target in your near future that is attainable, but not too far that you lose balance. When your goal seems too difficult and your life is a little wobbly, recommit your gaze to that fixed target. Find your inner strength and keep going. As the instructor also pointed out, if you lose balance and fall a little, readjust. That is OK. That is life. Most people know that adding physical exercise to their daily routine is good for the heart and body, but it is also a mental exercise. When you’re out for a jog, getting down on some Zumba, or listening to the hardest music set you have while completing your bench press set for the day, you are exercising your body AND mind.

I hope each and every one of you finds patience and the awareness of when to have it. Stay strong and on your fixed target. Make the new season about your health and personal fitness goals. Exercise your body and your mind.

In fitness, health and happiness,

Megan


 

About the Contributing Writer:

image9Megan Weidner is a fitness coach and environmentalist in the Akron/Canton, Ohio area. She manages a global sustainability and corporate responsibility program for a large multinational company; her areas include environmental compliance, social equity, community engagement and health and wellness. Megan is also devoted to Rock. It. Fitness., her fitness and natural skincare business. She is committed to making the world a better, more environmentally friendly and healthier place through motivation and education. She is certified through AFAA and Tabata Bootcamp.  She has a B.S. in Soil, Environmental, and Atmospheric Science (University of Missouri), a Graduate Certificate in Environmental Management and Policy (University of Denver) and an M.P.A (University of Missouri).  She lives in Green, Ohio with her husband and three kids. Read her latest posts.


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Yoga for Beginners: 4 Tips You’ll Want to Know (Plus, a Bonus Morning Routine)

YogaforBeginners[PhoenixRisingCollective]

I hope you are having a relaxing, fun, and fit summer! Last month, I talked about finding something that you love. How is that going? I’d love to hear your success stories, so leave your comments below on how you are moving and grooving, staying in shape and loving it.

I found something new that I love. Yoga. Seriously, how have I been a fitness junkie my whole life but never tried yoga?

Like so many other exercises, yoga is perfect for all fitness levels. The great thing about it is that it is a mental workout as well. Your mat is your zone, a time to unwind and release stress, toxins, and any invading thoughts. In the process you gain mobility, flexibility, strength, balance, and energy. I’m telling y’all, it’s good. It can be difficult, but in yoga you are challenging yourself when you are ready. The instructor will lead you with his/her calm voice to a place where you think everything is possible. This sounds too good to be true; I know! But in all seriousness and honesty, yoga is amazing for your body. Practicing can lower blood pressure and anxiety levels and help with sleeping. There are even yoga poses that are said to help with fertility. It is also low impact, and there are kids’ classes (all three of my kids LOVE it, including my ten year old son). I’ve seen chair yoga classes for yogis that find getting to the floor challenging.

I’m still learning about the names of poses, but here is what I’ve learned:

  1. Go to a yoga studio. This is a must to get the full experience. It’s a little more expensive, but you are paying for the relaxing atmosphere which is an essential part of yoga. Nothing against the “Y” or the corner gym, but a studio is best. There’s a lot of deep breathing, so you probably want to inhale relaxing oils and incense, not bleach and sweat.
  2. Give yourself time. There are some serious yogis out there. They have the upper body strength of an Olympic gymnast and are able to balance their whole body on their little finger. Don’t pay any attention to the people around you. It’s your mat, your time, your practice. You’ll get more flexible and stronger the more you practice.
  3. If practicing hot yoga you will sweat – a lot (see Bikram Yoga and Bikram Choudhury). I personally love it because I feel like I’m releasing toxins from my body.
  4. I mean really, truly, let yourself go. This is your time to free your mind of all your worries, anxieties, and stresses. Do not allow work, house, school, or life problems to join you on your mat. When I finish an hour class, I want to give the world a hug. The relaxation is probably the best thing about yoga. You are giving yourself a very physical workout while completely relaxing your mind.

Try this Morning Routine:

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L to R: Child’s Pose, Plank, Chaturanga (photos 3 and 4), Upward Facing Dog, Downward Facing Dog, Warrior One, Warrior Two, Reverse Warrior

The video below also shows the sequence of poses you can do in the morning that will get you started.

When you have gone through each pose a few times end by lying on the floor on your back, arms out to the side, legs open and straight. Take deep controlled breaths and let your mind go. Stay in this meditative state for a few minutes and then get up and conquer the world.

 

In love, fitness, and health.

Megan


About the Contributing Writer:

Megan_Weidner[PRC Health Contributor]Megan Weidner is a fitness coach and environmentalist in the Akron/Canton, Ohio area. She manages a global sustainability and corporate responsibility program for a large multinational company; her areas include environmental compliance, social equity, community engagement and health and wellness. Megan is also devoted to Rock. It. Fitness., her fitness and natural skincare business. She is committed to making the world a better, more environmentally friendly and healthier place through motivation and education. She is certified through AFAA and Tabata Bootcamp.  She has a B.S. in Soil, Environmental, and Atmospheric Science (University of Missouri), a Graduate Certificate in Environmental Management and Policy (University of Denver) and an M.P.A (University of Missouri).  She lives in Green, Ohio with her husband and three kids.

 

 


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6 Tips to Motivate You to Move and Live a Healthier Lifestyle

HealthandFitnessTips[thephoenixrisingcollective]

On May 17, 2015, I had the opportunity to do an AWESOME workout session with a well-known trainer, Mindy Mylrea. Mindy is the creator and founder of Tabata Bootcamp. She’s full of energy and excitement and gets her clients motivated to move and live healthier lifestyles. I trained with Mindy two years ago and became certified in Tabata Bootcamp and I use the “camp” with my clients. Tabata Bootcamp is different than any other exercise program I have ever taught or participated in; it is a total body, total mind, and total lifestyle change. The Tabata Bootcamp is different because it can be completed in your home or with a small group of like-minded “campers.” The camp stresses healthy eating, accountability, and simple movements.

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L to R – Megan, Mindy Mylrea, creator and founder of Tabata Bootcamp, and Megan’s aunt (also a Tabata Bootcamp instructor and 56 years old, by the way!).

If you don’t love fitness, exercise, or to run, walk, or bike then it is time to find something you like love! Exercise does not have to be boring or mundane or mentally painful! I know lots of people who LOVE and I mean LOVE Zumba because they are exercising and burning calories while gettin’ down, twerkin’ it, and shaking their booty with a group of like-minded, fun people.

If I told you that you could lose ten pounds a month doing one 30-minute workout and five 6-minute workouts a week, you would think, “No way!” We have all been mentally trained to think that running 45 minutes or spending two hours in the gym is the way to looking like J-Lo. We’re all busy: we may have kids; we may have a spouse; we may have a house; we may have a full-time job; and some of us have “e” –  all of the above and don’t have time to run forty-five minutes, five days a week.

This is why Tabata Bootcamp is so useful and beneficial: Stay in your home, workout in your office, workout while the kids are reading to you, eat healthy, and use efficient movements to boost your body’s metabolism and oxygen consumption.

Here is why and how it works: In my post Take Your Personal Fitness Up A Notch With These Workouts, I described to you the difference between aerobic and anaerobic exercise:

Anaerobic exercises push your body out of its comfort zone and challenges your heart, lungs, and muscles to do more. While in the anaerobic zone you burn the most calories and do the most good. In contrast to the aerobic zone, you don’t want to or need to stay in the anaerobic zone very long.

When you’re done, your body enters EPOC, where your body continues to burn calories while it repairs and replenishes oxygen. Because anaerobic exercises are so effective, six minutes a day is all you need. Add in a longer workout such as running, biking or booty shaking Zumba, and healthy eating, and you’ll get fabulous results. My clients lose an average of ten pounds a month using the Tabata Bootcamp system!

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Tabata Bootcamp Workout Session – Group Photo in Ravenna, OH

The point to the long-winded explanation about Tabata Bootcamp is that you should…

  1. Do an exercise that is comfortable for you. If you enjoy running, go for it. If you enjoy yoga, weight lifting, cycling, or Zumba, go for those!
  2. Instead of exercising out of necessity, exercise because it is enjoyable. The more you enjoy it, the more likely you are to stay with it. Did you know that 80% of people who buy a gym membership as a New Year’s resolution stop attending by the fifth month!?! This tells me not enough people are doing something they love.
  3. Add a quick 6-minute workout like the one in this video to your morning, lunch break or bedtime routines.
  4. Choose healthy food options. (Try the Take 3 Method from Tabata Bootcamp Nutrition Guide)
  5. Add an accountability partner to create your own personal success story.
  6. Find a Health & Fitness Coach to support you. If you are interested in learning more about joining Tabata Bootcamp, please contact me. There are camps all around the country or you can try an online option. There are Zumba instructors and personal trainers all around the country as well.

Good luck and keep it moving!

In health and fitness,

Megan

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Megan_Lunge_Health_and_Wellness[ThePhoenixRisingCollective]Megan Weidner is a fitness coach and environmentalist in the Akron/Canton, Ohio area. She manages a global sustainability and corporate responsibility program for a large multinational company; her areas include environmental compliance, social equity, community engagement and health and wellness. Megan is also devoted to Rock. It. Fitness., her fitness and natural skincare business. She is committed to making the world a better, more environmentally friendly and healthier place through motivation and education. She is certified through AFAA and Tabata Bootcamp.  She has a B.S. in Soil, Environmental, and Atmospheric Science (University of Missouri), a Graduate Certificate in Environmental Management and Policy (University of Denver) and an M.P.A (University of Missouri).  She lives in Green, Ohio with her husband and three kids.


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Take Your Personal Fitness Goals Up a Notch With These Workouts (Video)

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It is spring, and summer is just around the corner! It is time to get those bodies moving. The benefits of physical activity are boundless and the impact is long-term. If you haven’t exercised in years or even never – this is the time to start! And if you are a veteran, it is always good to change up your activities to keep those muscles guessing.

Exercise controls weight, combats diseases, improves mental mood, boosts energy, improves sex life (YEP!), and it can be fun (seriously!). I have made great friends through fitness groups. Exercise comes in all forms and intensity levels; finding the right fit for you will ensure success.

Interval Training

I use interval training with all of my clients and in my group classes. I prefer this method because twenty seconds looks different for everyone and it is the best way to burn calories, build muscle, improve endurance, and meet your personal fitness goals.

You can turn anything into interval training! For example, during your morning run, for twenty seconds, sprint; rest for ten seconds, and repeat eight times. Or instead of regular pushups, perform pushups for twenty seconds, rest for ten seconds, and repeat six to eight times. Pushing your body out of its comfort zone coupled with the short rest, pushes your body into the anaerobic zone where most of the good results are seen.

The other great thing about interval training is that when you are done, your body enters Excess Post-Exercise Oxygen Consumption (EPOC). After all of the intervals, your body is in a state of restlessness but wants to get back to rest. While in EPOC your body is adapting to the previous exercise, restoring oxygen, repairing cells, and continuing to burn calories.

Interval training and EPOC improves your body’s ability to use oxygen, which means better endurance and more energy.

Try a few of these interval training workouts below:

 

In Health, Fitness, and Love!

Megan

For additional fitness coaching, contact Megan HERE.

And, of course, check out Megan’s other health + wellness tips and advice, HERE.

__________________________________

Megan_Weidner[PRC Health Contributor]Megan Weidner is the Health + Wellness contributor for The Phoenix Rising Collective; she is a fitness coach and environmentalist in the Akron/Canton, Ohio area. She manages a global sustainability and corporate responsibility program for a large multinational company; her areas include environmental compliance, social equity, community engagement and health and wellness. Megan is also devoted to Rock. It. Fitness., her fitness and natural skincare business. She is committed to making the world a better, more environmentally friendly and healthier place through motivation and education. She is certified through AFAA and Tabata Bootcamp.  She has a B.S. in Soil, Environmental, and Atmospheric Science (University of Missouri), a Graduate Certificate in Environmental Management and Policy (University of Denver) and an M.P.A (University of Missouri).  She lives in Green, Ohio with her husband and three kids.


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A 6-Minute Workout: Never Underestimate Yourself and What Your Body Can Do (Video)

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A few weeks ago, I held my first “beginner” class at a studio in Green, Ohio. The participants were shy and nervous, but they ROCKED it! So many of the women in my class had not exercised in years; some had injuries, most were not happy with their current weight, but all were motivated to make a change. Because of that motivation, they ventured out in a particularly cold and snowy northeast Ohio night to let some stranger work them out. The most exciting thing about this whole experience is that these ladies were NOT beginners! My classes are not easy; even when the title of the class says “beginner”, it is a tough workout. Too often, the first step is to believe in ourselves; to know that we simply…can.

My point to all of this? Do not underestimate yourself and what you can do. If you haven’t exercised in months, years, or never in your life – start now! Now is your time. Start slow and find something that you enjoy. You don’t need to spend a lot of money on a gym membership or a trainer; most things you can do in the comfort of your home. A trainer or fitness coach is great for motivation and for showing you how to do new exercises, but again, don’t underestimate you.

Below are a couple of example workouts to get you started and for additional motivation!

Consult a physician before engaging in any type of workout. Warm up and cool down adequately.

Megan_Lunge_Health_and_Wellness[ThePhoenixRisingCollective]

Lunge Demonstration – Megan Weidner, The PRC Health + Wellness Contributor

Workout #1 – Lunges

High knees (step or jog) 20 seconds, rest 10 seconds

Side lunges alternating sides 20 seconds, rest 10 seconds

Repeat both

Jumping jacks (step to the side or jump) 20 seconds, rest 10 seconds

Step back lunges alternating legs 20 seconds, rest 10 seconds

Repeat both

Push-ups (from floor or wall; you can drop your knees on the floor and push up) 20 seconds, rest 10 seconds

Plank 20 seconds, rest 10 seconds

Workout #2 – Burpees

Tabata: Burpees – 20 seconds; and 10 second rest (Repeat 8 times)

[Also, click here to learn more about Tabata]

Jump or step side to side 20 seconds, 10 second rest

Squat walk (squat position, take two steps forward and two steps back, repeat) 20 seconds, 10 second rest

Repeat

Here’s How to Do a Burpee:

Start by adding a simple 6-minute workout each day. Most of my clients find that getting the short exercises completed in the morning is best for energy levels and for their schedules.

In health, fitness, and love,

Megan

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Megan_Weidner[PRC Health Contributor]Megan Weidner is the Health + Wellness contributor for The Phoenix Rising Collective; she is a fitness coach and environmentalist in the Akron/Canton, Ohio area. She manages a global sustainability and corporate responsibility program for a large multinational company; her areas include environmental compliance, social equity, community engagement and health and wellness. Megan is also devoted to Rock. It. Fitness., her fitness and natural skincare business. She is committed to making the world a better, more environmentally friendly and healthier place through motivation and education. She is certified through AFAA and Tabata Bootcamp.  She has a B.S. in Soil, Environmental, and Atmospheric Science (University of Missouri), a Graduate Certificate in Environmental Management and Policy (University of Denver) and an M.P.A (University of Missouri).  She lives in Green, Ohio with her husband and three kids.


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7 Daily Practices to Revitalize the Mind, Body, and Soul

health_and_wellness[BlackWomen]

Peace and blessings, beloved hearts! I am feeling blessed as I put my pen to paper to share my thoughts, ideas, and experiences with you about living a healthy, wealthy life. In my previous post Health is W.E.A.L.T.H.S: Practicing Self-Care, Maintaining Wellness, I discussed the basic keys to wellness with the acronym W.E.A.L.T.H.S. (water, exercise, air, light, thinking happy thoughts, healthy foods, and sleep). Let’s further explore this concept with some holistic health tips that can be incorporated into your daily life to revitalize the mind, body and soul.

 Water Therapy: Break Fast with Water

Start your day off with water.  One to two cups of warm tea or room temperature water upon rising will cleanse the bowels, energize your body, and clear your mind.  Water enhanced with fresh lemon juice is a simple and easy body cleanser that you can drink daily to decrease mucus and stimulate the digestive system.

 exercise_blogpostExercise: Yoga Therapy – Mountain Pose

We will start off with the foundation of all standing yoga poses: The Mountain Pose.  Even though this is a simple pose, many people still lack proper alignment.  In the words of Master Hip hopper KRS-ONE, “stand upright, not uptight.” Do you stand firm through the stormy weathers of life or do you slouch and mope?

The first thing I teach my students in yoga class is how to stand. Begin by holding the intention of Ankh Udja Seneb (life, health, and prosperity). Mountain is the basic pose for alignment. From an energetic perspective, this pose activates both the root and brow chakra.

Stand with the feet hip-width apart. From the crown through the spinal cord are the points of alignment for this pose. Root yourself into the floor by engaging your feet. The four corners of the feet are grounded, use your imagination to root yourself into the earth. The weight should be evenly distributed between both feet. There is a softening at the knee (or a slight flexion of the knee), as well as a lifting of the quadriceps femoris (the thigh muscles) into the pelvis.

Slightly lift from the crown of the head, aligning it with the torso. The rib cage is knitted, or slightly drawn towards the spine, deepening respiration. The shoulder blades are relaxed after breathing up, back, and down toward the earth. The chin is parallel to the earth. The sacrum is released down. The pelvic floor is lifted and aligned with the torso and head.  The vertebral column is in its naturally curved position.  The body is now in perfect balance. Bring the hands to your heart-center and allow yourself to relax and receive the medicine from this simple pose.

breathe_blogpostAir: Breath Awareness

Bring your awareness to your breath as air flows into your body.  Breathing is your most precious possession; it is powerful and magical because it connects you to your mind and body – the conscious and unconscious.

Proper breathing nourishes your body, reduces stress (which induces relaxation), and opens the way for healing.

Place the hands gently over the naval area.  As you breathe in, allow your belly to expand, and while breathing in, the belly goes in. Feel the movement of your hands as you breathe in and out, slow and deep, expanding and contracting. As you breathe correctly, notice the stillness of your thoughts and the awareness of the life force energy that flows through you completely.

Continue inhaling and exhaling, deep and slow, and with calm and ease – no pressure or control, just awareness.  Allow each breath to bring you to the present moment.  Fill your belly and lungs with your healing breath. Imagine the breath flowing in and out of your body as a shimmery electronic healing presence. Consciously send breath to those parts of you that may be in need of healing.

light_blogpostLight: Vitamin D

The best form of light besides lightness of the heart is soaking in rays from our shining star, the Sun. According to the Vegetarian Cooking School Cookbook by Danny & Charise Vierra, “Every living thing in our world is dependent on sunlight. Without sunlight nothing would live.”

The following discoveries show the benefits derived from the sun:

  1. It lowers blood sugar and blood pressure.
  2. It lowers cholesterol by converting it to vitamin D.
  3. It utilizes calcium and phosphorus.
  4. It increases red and white blood cells.
  5. It strengthens the immune system.
  6. It calms the nerves and increases adrenaline.
  7. It destroys germs on the skin and reverses jaundice.
  8. It increases circulation.
  9. It helps eliminate pesticides and other chemicals from the system.

 

Sunlight is by far the best form of Vitamin D you can receive. Any opportunity that you get to bask in the sun, please do. Small amounts of vitamin D are said to be in dandelion greens, oatmeal, sweet potatoes, vegetable oils, and herbs such as alfalfa, horsetail, nettle, and parsley.

For those of you who may be concerned about sunburn, take a look at this recipe for natural sunscreen.

Ingredients:

 Thinking Happy Thoughts

Negative thinking leads to negative living. We’ve heard this many times, but repetition is the best teacher, so I will say it again, “Thoughts are power.” How you decide to wield this power is up to you. There is a stream of well being that flows, and positive thinking puts you in alignment with this stream, so focus your attention on what brings joy and you will experience more joy.

Affirmation: Consistent adherence to the laws of health are absolutely necessary for spiritual development and success in life. Every cell in my body knows how to be well.

healthy_foods_blogpostHealthy Food: Immune Builders

A few of the best foods to consume to prevent colds and to nourish and protect the body during the harsh winter months are: spirulina, blackstrap molasses, ginger, apples, lemon and other citrus fruits, apples, raw greens (kale, spinach, baby greens), steel cut oatmeal, cayenne, onions, garlic, quinoa. Prepave your way to a healthier lifestyle with high quality organic or sustainably grown fruits & vegetables. Check out Circle 77 for more details on my non-profit organization’s food buying club.

Sleep

Many people are suffering from lack of sleep. Sleep is the greatest rejuvenator! It restores strength to your muscles, nerves, and brain. During sleep the body repairs, re-energizes, and prepares for renewed activity. One hour of sleep before midnight is equal to two hours of sleep after midnight, so make an effort to go to bed before 10 o’clock.

Peaks in melatonin, the body’s natural healing hormone, take place between hours nine and 12PM. If you suffer from insomnia, a soothing salt bath, relaxing stretches, and prayer or meditation can help you. Lastly, eat before sunset so that your body will have time for food digestion, and to prevent interference with your sleep.  Sweet Dreams!

systar_roni_ausetSystar Roni Auset is a licensed yoga instructor, healthy living practitioner, holistic educator, and master joyologist! Her aim is to improve her community’s quality of life by promoting a healthy lifestyle. By offering educational workshops, health oriented events, youth productions, and training programs, Systar Roni teaches and encourages holistic health as a way to empower people to make choices that will positively impact their own health and that of their peers, families, and communities. Using the latest information about nutrition and natural living, as well as sharing knowledge about the benefits of physical activity and meditation, she intends to be a strong source of vitality within the community. If  you would like to schedule a workshop/yoga class, participate in the Circle 77 buying club, or support her work with youth,  please visit The Children Shall Lead Them Productions.