my self-care routine
Especially since becoming a mom, my self-care routine has been continually evolving. In the past, I ran, practiced pilates, took yoga classes, biked, rollerbladed and danced. In the months before baby, I had settled into a routine of starting my days with 20 minutes of Vedic meditation followed by either a 3-5 mile run 4 days per week or hot yoga two days per week. While pregnant, I continued to run about 4 days per week but trimmed my distance down to about 3.5 miles. I also switched from hot yoga to prenatal yoga once per week and strength training (hello squats!) once per week. All this being said, I believe self-care is always a work in progress. We have to set realistic goals for ourselves based on our current circumstances and be able to adapt. For instance, in 2016, I had a bad tear in my right hamstring and had to take a break from running for many months while I did physical therapy and healed. This challenge brought up a lot of emotions for me, among them frustration and grief (would I ever run again? I couldn’t even chase after a shopping cart accidentally rolling away in a parking lot). I had to practice patience and compassion for myself, and this in itself was a great lesson for me, albeit difficult and painful. Eventually, I worked my way back and can now run again but with a whole new level of gratitude for this basic ability.
I like to start my morning with self-care to set the tone for my day, and I include more self-care practices throughout the day and to wrap up my evenings. Here are some essential practices I incorporate for health, fitness and total well-being. If you choose to work with me as a coaching client, I can help you determine your own goals and design a strategy and a routine that fits your life!
meditation
I have practiced Vedic meditation (20 minutes silently repeating a mantra) twice per day for the better part of the past 11 years. I also have access to a wide array of Kundalini meditation techniques from my Kundalini teacher training. My mornings usually begin with breakfast followed by a meditation practice. Meditation can be 5 minutes or 30. What matters most is consistently sitting down and returning to a mantra or the breath, not trying to “stop thinking” (impossible by the way) or see how long you can go. If you can meditate for even one minute per day, that’s a great start. Get into a consistent routine with that and then build from there.
If you choose to work with me as a coaching client or for private Kundalini Yoga instruction, I can help you choose (or teach you) a meditation practice that resonates with you. Scientifically verified benefits of meditation include improved focus, reduced stress, enhanced awareness, decreased anxiety, and more.
exercise
I vary my exercise routine up in terms of intensity and type of training to both challenge my body and give it time to rest and recover.
Monday - one-hour walk with my baby
Tuesday - “baby and me” yoga
Wednesday - 45-60 minute run (incorporating HIIT principles/sprints)
Thursday - 45 minute strength routine followed by stretching and foam rolling
Friday - day off
Saturday - 45-60 minute run (incorporating HIIT principles/sprints)
Sunday - 20-30 minute run
If you choose to work with me, I can help you set fitness goals and develop an exercise routine that works for your fitness level and lifestyle and leads to measurable results. I’ll help you find ways to make exercise motivating, fun and achievable.
supplements
As a nursing mom, I take a conservative assortment of supplements to support my body and provide optimal nutrition for my baby.
Prenatal (I currently take the Goop brand which contains folate instead of synthetic folic acid, fish oil (DHA/EPA), and a comprehensive blend of many other basic nutrients including Vitamin A, Vitamin C, iron, iodine, copper, selenium, choline, and more)
Calcium/Magnesium
Vitamin D (5,000 IU)
Turmeric
Probiotic
Collagen (mixed with Dr. Gundry’s “Primal Plants” and “Vital Reds” for flavor and additional antioxidants)
MCT oil
I also take Ashwaganda, an adaptogen that helps to decrease inflammation and improve recovery from stress.
Other supplements of interest to me are Resveratrol, Vitamin C, and CoQ10 for anti-aging.
I am not a doctor or a medical professional, but I can suggest blood tests and potential supplements to discuss with your health care provider that might help support your individual health goals. You should always consult with your health care provider prior to supplementing, especially during pregnancy and breastfeeding.
COLD SHOWER
This is a practice that is advocated in Kundalini lifestyle teachings and also in current scientific research about cold therapy (ice baths, cryotherapy). I take a warm shower and exfoliate my skin, then at the very end, I turn the water as cold as it will go for 1-2 minutes. The benefits are endorphin release, improved metabolism and improved circulation. I also find it to be an excellent mental exercise. Practicing tolerance of discomfort trains my will power and self-discipline, and these are skills I can take with me into my day. When I encounter emotional resistance, I know the physical sensation of being able to endure and push through it, which can be helpful when I have a difficult call to make, for instance.
GRATITUDE JOURNAL
At the end of each day, I write down ten things I am grateful for (sometimes many more if I am feeling inspired!). I do this as a way to train my mind to be positive and solution-oriented. I will also often write about my ideal vision for my life in the present tense as if it is already real. The subconscious mind can’t tell the difference, and this sends the message that I am already what I aspire to be. There is a part of our brain called the Reticular Activating System (RAT) that is designed to seek out more of what we put our attention on. For instance, have you ever talked about a white car and then suddenly noticed white cars everywhere (or something similar)? This is thanks to the RAT. When we focus on what we want as if it is already real, we attract more opportunities and experiences in alignment with our goals and dreams.
AFFIRMATIONS + GUIDED VISUALIZATION
I like to play affirmations while I am drifting off to sleep and my mind is in a receptive state to suggestion (or when I’m driving or exercising). This is a great way to relax at the end of the day and a great way to tune up subconscious programming. When I was pregnant with my son, I practiced hypnobirthing techniques, which involved listening to guided visualizations at night. I can report that these techniques worked! I was able to have a completely natural unmedicated childbirth, and the hypnobirthing techniques I had practiced were an integral part of that.
NUTRITION + INTERMITTANT FASTING
I don’t adhere to any one diet, but I would say that my diet most resembles a paleo/keto approach. I eat mostly produce, protein and healthy fats, but I also practice the 80/20 rule (more like 90/10) and enjoy a few french fries or a buckwheat/cacao brownie once in awhile. I strive for progress not perfection. I make healthy choices most of the time, but I also do not deprive myself - that just sets me up to rebel. There are things I exclude from my diet most if not all of the time because practicing moderation is more effort than it’s worth. If I get a bag of Uncle Eddie’s Vegan Oatmeal Chocolate Chip cookies, I know I can go through the whole bag pretty quickly, so I don’t set myself up to fail by buying them (hardly ever). But every once in a while, I do. And I don’t feel bad about it. In fact, I feel damn good! This comes back to “What would someone who loves herself do?”… Sometimes that decision is to not deprive ourselves of a treat, and sometimes that decision is to not give ourselves unnecessary challenges or put something in our bodies that causes us distress. If you have an allergic reaction to a food, for instance, you are better off not consuming it. If you are not consuming something because you feel guilty if you do, that might be something else entirely to examine. Maybe it is best not to consume that food because of the emotions it evokes, or maybe it’s better to work on being forgiving and gentle with yourself and cutting yourself a break sometimes. I think these decisions come down to each individual. In my coaching, I encourage clients to “go with your gut” - YOU are the person who deep down knows what’s true for you. It’s not my job or anyone else’s to tell you - it’s for you to TRUST yourself to decide. I think we can learn a lot about ourselves by investigating our relationship with food and what it brings up for us. Gaining insight and understanding empowers us to implement more effective strategies for beneficial change.
Typically my macronutrient balance is about 50% fat, 30% carbohydrates and 20% protein. This is where I’ve found I feel good and my body functions best. I consume wild seafood, grass-fed/organic/pastured meat/poultry/eggs, plenty of fresh fruits and vegetables, raw nuts and seeds, and typically a daily “multi-green” kombucha. I avoid processed foods (breads, cookies, crackers, chips, pasta) and include minimal amounts of grain in my diet - perhaps I’ll have some black rice or quinoa here or there. I also practice intermittent fasting, but I am conservative with this because I am a nursing mama. I practice a 12 hour eating/12 hour fasting window. I finish eating by 7pm each evening and I resume eating at 7am in the morning. Intermittent fasting has been shown to have benefits in regards to regulating blood sugar and can help with weight loss, prevention of type 2 diabetes, improvement of heart and brain health, reduction of inflammation, and prevention of cancer.
Nutrition is one of the things I’m most passionate about. If you choose to work with me as a coaching client, I can help you understand how your current dietary choices might be impacting your health and well-being. Together we can set realistic goals, and I can help encourage and support you as you implement gradual changes and build positive habits. I can help you learn to interpret food labels, select healthy foods to include in your diet, meal plan and more. I love sharing my enthusiasm, tips and tricks to help make food fun. Plus, I have tons of easy, healthy, yummy recipe ideas to share (check them out in my Recipe Blog).