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Happy March, <<First Name>> !

from Miami.

Regeneration Framework: Self-Compassion

• What: Three-part process to cultivate self-compassion.

  
  

  1. Mindfulness: This is when you're aware of what you're doing, thinking, feeling and experiencing, but you're not judging yourself for it.

  2. Common humanity: Acknowledging that you're not alone—that everyone goes through what you're dealing with at some point.

  3. Self-kindness: Being generous and decent to yourself.

     
     

• Example: When you're about to stress eat, try to interrupt the cycle with some self-compassion and kindness.

  
  

  1. Mindfulness: "I'm feeling anxious and cooped up in my house right now. And those chips are really calling my name…"

  2. Common humanity: "That's okay. Plenty of people have a hard time saying 'no' to chips."

  3. Self-kindness: "Take a deep breath. Whether or not I choose to eat right now, it's going to be okay."

  Source: Precision Nutrition

Regeneration Practice: Wellness Stack

• How it Works: You take one thing that’s good for you and layer it on top of another thing that’s good for you for a double punch.

Some of my Favorite Wellness Stacks

• Sauna + Breathing exercises

• Hot tub + Wellness magazine

• Massage gun + Toe separator

• Nail painting + Binaural beats

• Eat a snack + Sit outside

  
  

Movement Tip: Schedule your workouts for the following week before the week starts.

If you’re a Google calendar person, and you don’t do it unless it’s on the calendar, start scheduling your workouts. When you schedule your workouts before you schedule other items, you can plan your life around them. This means when friends want to get together on a Friday night, but you know you have yoga at 6PM, you can suggest a later time and not dinner at 6.

I started a new challenge: One Year No Dessert

• Intention: See if my taste buds will become less able to tolerate sweets

• Experience: I’ve previously done a 1 month no dessert challenge

• Inspiration: This blog post

• What I’m counting as dessert: Cookies, cakes, pies, ice cream, etc

• What I’m not counting: Fruit, flavored seltzers, sugar in sauces or dressings

• Thoughts so far: I’ve been noticing more flavor notes in familiar foods

• Challenge to you: Is there anything you’d like to abstain from this year?

  
  

Join me at a Silent Retreat, March 17-20, outside Montreal.

• Who is running the retreat: My friend, Alice. We did a yoga teacher training together in 2018, and I trust her space-holding ability.

• Who is it for: “It’s a practice of self-love and silence. It’s for people who maybe have read Eckhart Tolle, read spiritual books, or been to Tony Robbins events and are now ready to really dip their toes into experiencing what they speak of. It’s for somebody who isn’t sure they could do it. It’s gentle enough that they can try it out.” - Alice.

• Where can I sign up: Here

Song of Month: Soulmate - Lizzo

Mood: Self-love, remembering you’re awesome, dancy vibes

Lyric: 'Cause I'm my own soulmate (Yeah, yeah)
I know how to love me (Love me)
I know that I'm always gonna hold me down

Quote

“Productivity is not how much work I do in a day, but how well I balance what I need to stay healthy.” - Rupi Kaur

Mantras

If I’m acting out of character, I need rest.

If I’m not sounding like myself, I need rest.

See how holistic wellness coaching can help you. Book your free training consultation below.