30 Day Holistic Wellness Challenge

Sick and tired of feeling sick and tired? Join my free 30 day wellness challenge to learn simple daily 10 minute tips and tricks that will leave you feeling and looking fantastic!  Simply "like" my Facebook page: Jenn's Wellness Group to get ready for our January 15 start date. See you soon!

https://youtu.be/Cq3kSTLz9-c

Mindful Eating for Body, Mind and Spirit

Winter has arrived in the beautiful Shuswap, and chilly weather has most of us craving heavy and filling foods like creamy pasta casserole, warm cinnamon buns, pumpkin spice lattes and rich beef stews. Many dieters have an especially difficult time sticking to their eating plans this time of year, and let's face it, who doesn't love to indulge in thanksgiving leftovers, Halloween treats and Christmas baking? Well fear not, the mindful eating practice covered in this article will not ask you to forgo eating any of your cold weather favorites. In fact, when it comes to eating for weight Ioss (without other health complications) I say down with restrictive diets all together! 

So what is this healthy eating without dieting you ask? This is an ancient technique that has very practical implications today. This ritual encourages you to say yes to food according to your body's needs. Mindful eating is eating with intention and attention. 

Eating with the intention of nourishing your body

Eating with the attention necessary for noticing and enjoying your food and its effects on your body. 

Sounds easy right? Not so fast..... Mindful eating is easy once you've trained yourself to have self awareness, and it may take some time to develop consciousness around what you eat. Once you develop this skill, you can say good bye to crash diets, guilt and obesity. 

In today's world, we eat for a multitude of reasons, most of which have nothing to do with intention of nourishment or attention to effects on our bodies.  We eat to curb stress, because we're lonely, because we're nutrient deficient and addicted to carbs and fat. Eating is often mindless consuming and guilt inducing. 

How do you start the journey to eating mindfully? By understanding your food triggers and then creating space between the trigger and your reaction to it. This practice develops your response-ability, or your ability to respond thoughtfully to your food trigger. Before eating, ask yourself these questions:

Am I hungry?

How do I feel?

Why do I eat?

When do I want to eat?

What do I eat?

How do I eat?

How much do I eat?

Where do I invest my consumed energy?

These questions will help you to determine your food habits and patterns, which is the first step on your mindful eating journey. Stay tuned for my December article, where we'll discuss more mindful eating strategies and I'll teach you a hands on exercise to help your mindful eating journey. 

Jennifer Szabo

Transformational Wellness Coach

Zumba Fitness/ yoga Instructor

Facebook: Zumba,yoga & wellness with Jenn

The Gift of Self Care This Christmas

Often times in life, we put our wants needs and desires behind those of our families, friends, bosses and neighbors. Most of us do this act of self sacrifice because we want to be the best version of ourselves for our loved ones, and Christmas is prime time to think about others. We have been told to be unselfish. We have been taught to give everything to our families. We have been told that the way to show that we care is by caring for those around us before caring for ourselves, and if we do this, we will feel fulfilled. But, I say down with self sacrifice this holiday season! Putting ourselves last over and over again actually works in the opposite way we think it's going to. This behavior only depletes us and creates resentment when we neglect our own needs. Make this Christmas a time of balance. As we are focused on gifts, activities, cooking, decorating and baking, let's reduce stress and engage in daily acts of self love. 

As a fairly new mom, I have diligently cared for my baby every single day for nearly 2 years. I have skipped meals, showers and social functions to tend to the needs and whims of my son. More days than I care to admit, I've been a walking zombie. I forget to do important chores, I've felt stressed, tired and maxed out most days. I've really neglected myself in pursuit of being a great mom. But here's the funny part; I was a better mom on days when I placed myself at the top of my to do list. On those very rare occasions when I had a massage or allowed myself a relaxing long shower, I had more quality time and energy to give to my family. You see, we cannot pour from an empty cup. We must take care of ourselves first, and fill up our own cup if we want to show up fully for others. Right here and now I give you full permission to take care of yourself; have a relaxing cup of tea, give yourself a neck massage or call up a good friend. Put the demands of work, responsibility and holiday expectations aside for 5 minutes and be good to yourself..... Guilt free! These small acts of self care will leave you feeling more like giving to your loved ones. Fill your own cup first, and your cup will overflow with love and giving to others this holiday season. Merry Christmas!

Jennifer Szabo

Transformational Wellness Coach

Zumba Fitness & Yoga instructor

Want to Reduce Wrinkles Naturally? Read On.... Seriously

I've been on a quest to maintain youthful skin since my Nanny taught me the importance of teeth and skin. As she said: "you're stuck with teeth and skin for the rest of your life. Do everything you can to take care of them" and so I did everything I could to ensure that my skin; my lifelong partner, would be my ally.  I took care in the sun, and began wearing sunscreen on my face daily at 25 years old. I got lazer treatments and glycolic acid peels starting at 27 years old, and I'm fortunate to have a relative who works in the cosmetic industry, as I've been the lucky recipient of various complimentary high end skin care products. The problem with topical skin products is that they are only effective in penetrating the top dermal layers, and are limited in their effectiveness. Deep, penetrating skin correction is an inside job, which is why this awesome method makes so much sense. 

While I've been diligent in my attempts to keep my skin youthful, I've had to face the reality that collagen begins to break down after 30 and genetics and lifestyle also play a role in how young a person looks. Of all the skin care methods I've tried, this tip I'm about to share with you is the easiest, most natural and effective tool I've used to decrease the appearance of fine lines. And the bonus is, it also helps with digestion, toxin removal and it works on a DNA level to prevent future premature aging. 

So, what is this miracle anti-aging potion? Aloe Vera Gel.

In a study published in the journal Annals of Dermatology in 2009, healthy female subjects over the age of 45, and who received two different oral doses (low-dose: 1,200 mg/d, high-dose: 3,600 mg/d) of aloe vera gel supplementation for 90 days, saw remarkable results. The researchers measured clinical signs and biochemical changes of aging skin before and after supplementation and found that,

"After aloe gel intake, the facial wrinkles improved significantly in both groups, and facial elasticity improved in the lower-dose group...Aloe gel significantly improves wrinkles and elasticity in photoaged skin"

After reading this study, I had to try it for myself to believe it, and I'm hooked! I started to notice that my wrinkles were becoming less noticeable at the 2.5 month mark, and the evidence came for me when my unsuspecting boyfriend out of the blue said "it looks like your wrinkles are going away" 

If you would like to try this awesome wrinkle reducer, you can use gel from the plant, or organic aloe juice to see these phenomenal results. Go ahead and try this safe and effective practice for yourself, your body and skin will thank you. 

 Naturally? Read On.... Seriously

I've been on a quest to maintain youthful skin since my Nanny taught me the importance of teeth and skin. As she said: "you're stuck with teeth and skin for the rest of your life. Do everything you can to take care of them" and so I did everything I could to ensure that my skin; my lifelong partner, would be my ally.  I took care in the sun, and began wearing sunscreen on my face daily at 25 years old. I got lazer treatments and glycolic acid peels starting at 27 years old, and I'm fortunate to have a relative who works in the cosmetic industry, as I've been the lucky recipient of various complimentary high end skin care products. The problem with topical skin products is that they are only effective in penetrating the top dermal layers, and are limited in their effectiveness. Deep, penetrating skin correction is an inside job, which is why this awesome method makes so much sense. 

While I've been diligent in my attempts to keep my skin youthful, I've had to face the reality that collagen begins to break down after 30 and genetics and lifestyle also play a role in how young a person looks. Of all the skin care methods I've tried, this tip I'm about to share with you is the easiest, most natural and effective tool I've used to decrease the appearance of fine lines. And the bonus is, it also helps with digestion, toxin removal and it works on a DNA level to prevent future premature aging. 

So, what is this miracle anti-aging potion? Aloe Vera Gel.

In a study published in the journal Annals of Dermatology in 2009, healthy female subjects over the age of 45, and who received two different oral doses (low-dose: 1,200 mg/d, high-dose: 3,600 mg/d) of aloe vera gel supplementation for 90 days, saw remarkable results. The researchers measured clinical signs and biochemical changes of aging skin before and after supplementation and found that,

"After aloe gel intake, the facial wrinkles improved significantly in both groups, and facial elasticity improved in the lower-dose group...Aloe gel significantly improves wrinkles and elasticity in photoaged skin"

After reading this study, I had to try it for myself to believe it, and I'm hooked! I started to notice that my wrinkles were becoming less noticeable at the 2.5 month mark, and the evidence came for me when my unsuspecting boyfriend out of the blue said "it looks like your wrinkles are going away" 

If you would like to try this awesome wrinkle reducer, you can use gel from the plant, or organic aloe juice to see these phenomenal results. Go ahead and try this safe and effective practice for yourself, your body and skin will thank you. 

Mindful Eating to Fuel Your Body, Mind and Spirit- Part 1

Fall has arrived in the beautiful Shuswap, and chilly weather has most of us craving heavy and filling foods like creamy pasta casserole, warm cinnamon buns, pumpkin spice lattes and rich beef stews. Many dieters have an especially difficult time sticking to their eating plans this time of year, and let's face it, who doesn't love to indulge in thanksgiving leftovers, Halloween treats and Christmas baking? Well fear not, the mindful eating practice covered in this article will not ask you to forgo eating any of your cold weather favorites. In fact, when it comes to eating for weight Ioss (without other health complications) I say down with restrictive diets all together! 

So what is this healthy eating without dieting you ask? 

This is an ancient technique that has very practical implications today. This ritual encourages you to say yes to food according to your body's needs. Mindful eating is eating with intention and attention. 

Eating with the intention of nourishing your body

Eating with the attentionnecessary for noticing and enjoying your food and its effects on your body. 

Sounds easy right? Not so fast..... Mindful eating is easy once you've trained yourself to have self awareness, and it may take some time to develop consciousness around what you eat. Once you develop this skill, you can say good bye to crash diets, guilt and obesity. 

In today's world, we eat for a multitude of reasons, most of which have nothing to do with intention of nourishment or attention to effects on our bodies.  We eat to curb stress, because we're lonely, because we're nutrient deficient and addicted to carbs and fat. Eating is often mindless consuming and guilt inducing. 

How do you start the journey to eating mindfully? By understanding your food triggers and then creating space between the trigger and your reaction to it. This practice develops your response-ability, or your ability to respond thoughtfully to your food trigger. Before eating, ask yourself these questions:

Am I hungry?

How do I feel?

Why do I eat?

When do I want to eat?

What do I eat?

How do I eat?

How much do I eat?

Where do I invest my consumed energy?

These questions will help you to determine your food habits and patterns, which is the first step on your mindful eating journey. Stay tuned for my December article, where we'll discuss more mindful eating strategies and I'll teach you a hands on exercise to help your mindful eating journey. 

Jennifer Szabo

Transformational Wellness Coach

Zumba Fitness/ yoga Instructor

Facebook: Zumba,yoga & wellness with Jenn

Gmail: szabocoaching@gmail.com

 

Empower Yourself to Change Your Life Now

Feeling stuck or sorry for yourself in any aspect of your life? Does the phrase why is this happening to me sound like the script you are playing in your head? If you are surfing the wave of victim mentality, and feel trapped in a predicament, this is a sure fire way to help you gain control of your board on the wake. The following questions are similar to the questions most of us ask when we have experienced something undesirable:

Why did I loose my job?

Why doesn't my relationship fulfill me?

Why have I gained 20 pounds?

Why are my finances in disarray?

While these questions are valid, they all have something in common; they are passive, and keeping you stuck in victim mentality. In victim mentality you blame and stay small. 

In order to create positive changes in your career, love life, health or finances, you must allow yourself to take charge of your life, own your part in the situation and ask empowering questions to move you forward. Allow me to throw you a paddle on the rocky sea of life here, and let you in on a very simple and effective life coaching technique that, when applied to your life will be a full on game changer. The strategy is to simply replace your whys with whats and hows. Let's revisit our why questions that keep us stuck, and change them to empowering how and what sentences as an example. 

Replace why did I loose my job with: what can I do today to find employment OR how can I use this loss as an opportunity for growth?

Replace why doesn't my relationship fulfill me with: what can I do today to reconnect with my partner OR what would it take for me to feel fulfilled in my relationship?

Replace why have I gained 20 pounds with: how did my lifestyle choices contribute to weight gain, and what can I do to loose the weight?

Replace why are my finances in disarray with: what steps can I take to gain control of my financial situation?

As you can see, by replacing why questions, you automatically assume responsibility for creating change, and you are thrown into action mode. You have taken your complaints to the next phase of problem solving. You have given yourself the power to get unstuck. Go ahead and give this technique a try today. Apply how and what questions to any dilemma you are having, and watch how the situation and your energy shifts. Free yourself from the stagnant, pesky whys and free yourself to create a life you love. 

Jennifer Szabo

Transformational Wellness Coach

Licensed Zumba Fitness Instructor

Yoga instructor

On Jun 22, 2015, at 7:36 PM, Kicker <kicker@kicker.ca> wrote:

Hi Everyone,

 

Please send your articles for the July Kicker asap.  We have space reserved for you.

 

Sincerely,

 

Tracy

 

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Co-Publisher, Co-Editor & Ad Design Specialist

The Kicker – 7320 Estate Place, Anglemont B.C.  V0E 1M8

Tel:  250-955-0534, Fax: 250-955-0515, Email: Kicker@kicker.ca

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How Cleaning Out My Closet Cleared My Mind

I've always been a fan of efficiency, and finding ways to be happier and healthier is my life mission. Which is why I'm so excited to share my latest unexpected wellness hack that has truly transformed my life. I'm hoping that you too will experience profound change by incorporating this minimalist approach to your physical and mental well being. 

Have you ever noticed certain influential people wearing the same or similar outfit every time you see them? (Think Barack Obama, the late Steve Jobs or Mark Zukerberg) These high power people don their "uniforms" intentionally to conserve their creative energy for the tasks in their day that are more important than choosing an outfit. When I discovered this efficient trick, I thought "I could be on board with any idea that could provide me with more energy to do more important stuff as a busy mom and entrepreneur" so I dug a little deeper and discovered that a minimalist movement is happening all over the world, whereby people are building capsule wardrobes. A capsule wardrobe is simply a small wardrobe (usually between 20-40 pieces per season including shoes and jackets) where each piece can be worn interchangeably with every other piece. For the record, the idea of reducing my wardrobe to 40 pieces terrified me, but I know from experience that the things that scare me are usually the things worth doing. Creating a capsule encourages you to define your personal style, understand cuts and colours that work for you and best of all, it helps you remove the clutter in your closet that no longer serves you (and subsequently some of the clutter in your head) The general guidelines for creating your capsule are to try on every item in your closet and ask yourself three questions:

1. Does this fit? Is the colour flattering? Is the cut right for my body?

2. Is this piece right for my lifestyle and the season?

3. Does this piece excite me? Do I feel happy when I wear it?

You should be able to answer a definitive yes to all three questions when you keep an article of clothing in your closet. 

During my research I found that the capsule wardrobe enthusiasts promised more time, less stress, greater self understanding and more creativity throughout the day. Did this sound good to me? Heck yes it did! So I spent 4 days intentionally creating my 40 piece spring wardrobe. Let me tell you, this was not an easy task for me; I've been a clothing hoarder of sorts since I can remember. With total apprehension, I chose to delete the expensive purse I've been holding onto for 4 years unused, and I removed my "just in case I need a conservative dress for someone's child's baptism" frock. I subtracted so many items that didn't fit me or my lifestyle that I ended up with 2 overflowing garbage bags full of stuff. 

Were the enthusiasts right about the feeling of freedom I would have when I cut the clutter? Oh yes, and then some. While every persons journey is different, I personally feel completely liberated. I have received more compliments on my appearance than ever before. I feel calm and in control when I'm in my walk in closet. It takes me literally 60 seconds to choose a fabulous outfit. I am always excited by the clothing I'm wearing. I have more time. I feel like my life as a whole is more simple. When deciding to embark on this journey, I had no idea that something so seemingly superficial would have such a positive impact on my life. I feel like more as a person by having less in my drawers, which is definitely a great trade off for a bit of fear and apprehension. 

For more info on capsule wardrobe planning, visit: www.project333.com. 

Happy decluttering! 

Jennifer Szabo

Transformational Wellness Coach

Licensed Zumba Fitness Instructor

Yoga instructor

Lacking Something in Your Life? Here's an Abundance Experiment to Try

I'm the type of person who likes scientifically backed ideas, and I have a hard time embracing concepts without sound supporting evidence. I also note however, that science is never absolute. Science is constantly changing based on new studies, and it is fluid by it's very nature. For example, in a recent study, a team of cardiologists reviewed the most prestigious scientific journals from 20 years ago to review the relevance of the material according to the current understanding of heart health. These doctors found that only 50% of the information published was relevant according to today's accepted knowledge. 

You might be asking yourself at this point how science and cardiology have anything to do with personal abundance, and I have to admit, for the purpose of this article they don't. I'm merely pointing out the fact that sometimes the ideas we accept as truth can be revised, and we can experiment with new ideas and theories to find ways of being that work for us. 

The idea I'm proposing may be counter intuitive to everything you believe, and I can understand as I once was of the opinion that the more you clung to your assets, the more you would accumulate. I have changed this attitude through self reflection and studying Buddhist philosophy and metaphysics. After my learning and applying the principles, I have personally found that the more I give away, the more I receive. Now I know the argument here is: My aunt Martha didn't give away a cent in her life, and she died a wealthy woman! And I get it. The trick here is, you don't have to give away money. In order to receive abundance, you need to give abundance. Think of Newtons law; every action has an equal and opposite reaction. Or you could think in terms of karma; what goes around, comes back around. According to expanding knowledge of the way energy works, everything is an exchange of energy, and your energetic vibration attracts the same energy back. If you play the lottery, and gamble your time and money in hopes of receiving something in return, why not take a chance and give something away freely on the off chance of receiving something great? I know that we shouldn't give with an expectation of receiving, but for this experiment, we all get a hall pass. 

There is a social movement happening, whereby thousands of people have accepted and acted on a challenge, which has been spawned by the book 29 Gifts: How a Month of Giving Can Change Your Life. 

I am proposing a similar challenge to you: intentionally give something away for 29 days. What you give away is up to you, but the intention must be set every day to give something of value to someone. Some giveaway examples could be: laughs, teaching a skill, donating to charity, a back rub, coffee to the person behind you at the drive through etc. Once you start giving abundantly, notice what you are receiving. Whether you are reading this article and thinking it's awesome, or thinking it's ridiculous, there's only one way to know for sure..... Go ahead and give the 29 day challenge a try, the worst thing that will happen is finding pure joy in the act of giving. 

Jennifer Szabo

Transformational Wellness Coach

Licensed Zumba Fitness Instructor

Yoga instructor

Doctors Called Him a Medical Miracle. Here's How Mark Auger Beat Terminal Cancer.

When I heard the news that my high school friend Mark Auger beat inoperable terminal cancer at age 32, I had to find out how. I interviewed Mark, and discovered that he was given a prognosis of 0% chance of ever being cancer free. Mark wasn't ready to give up though and alongside his traditional treatment (which was estimated to be under 40% effective, if at all) there were 4 other key complimentary components that he believes led him to total mind, body and spirit wellness. 

1. Making the decision to beat cancer, and working intentionally every day to maintain unwavering positivity. "I asked the universe for a miracle, and I believed I would receive one." Mark took an intense inward journey to find mental calmness and peace. "Intention is such a powerful thing. I created an intention of healing, love and hope," Mark professes. "Of course I had down days, and that's when my family would step in and hold the hope for me; they believed in my miracle."  During this challenging time, Mark relied on the powerful mantra: "You can't control the waves, but you can learn to surf."

2. Changing his diet. Mark transitioned to a raw, vegan, nutrient dense diet. "It's amazing how much energy you have when you are taking care of your body."  Mark's new eating plan was full of cancer healing antioxidants and alkaline foods. 

3. Working with healers. Healers showed up in Marks life, and with perfect serendipity they helped him on his journey. "I decided to make choices based in love rather than fear" It was scary to walk through some of these doors, but I let love lead the way." With the help of these amazing wellness mentors, Mark began exercising daily, meditating, incorporating Buddhist philosophy, creating positive affirmations, and receiving energy work daily. 

4. Support  from family and close friends. "I really believe the support from my family pulled me through cancer. They never saw another option besides healing, which helped me stay focused and strong."

Mark has been cancer free for four years, which has been called a medical miracle by his physician. These days Mark has been keeping up his active and healthy lifestyle, and he is giving back to his community through organizing wellness fairs. The proceeds of these events fund a non profit organization that Mark founded for at risk youth and children in need. "I realized through this process that life is about giving back, I want to help others and help them create positive change in their lives." 

To learn more about Mark Auger, Transformational Wellness Coach, and how he's helping his community, visit: www.inspiringconsciousbeginnings.ca

How to Become What You've Always Dreamed

We've all heard the term "fake it til you make it", and I can't count the times I've said it during motivational group coaching sessions. I've said it to clients who obtained new jobs when they were having pre first day on the job jitters, and I've said it to Zumba newbies who were nervous about attending their first class. I've often said this mantra to myself before new challenges, and it has been a comforting sentiment in times of fear. 

There is however an element of inauthenticity to this statement, as it implies faking or acting like you know what you're doing when you don't. Also, in my humble opinion, you've already made it if you've mustered the courage to try something new, scary and thrilling. 

So, during my coaching session this week where I was the client (yes, even professional life coaches hire life coaches when they are in transition or looking to achieve new and exciting goals. Think of the Einstein quote: no problem can be solved from the same level of consciousness that created it. Therefore my business/ life coach is my personal brilliant brainstorming strategist, who offers fresh perspective to my habitual ways of thinking and doing things) My coach helped me to reframe the old "fake it til you make it" into a phrase that feels much more true to who I am. The new statement is: As I do, I become. Isn't that a great sentence! You too can put this into practice. So you want to become an artist? Begin painting and you are becoming. Want to be a writer? Then write, and you are a writer. So you would like to be a dancer? Find an online tutorial and know that you are becoming a dancer with every fumbled step taken. The concept is so simple, and yet we get fixated on the end result, feel overwhelmed and we don't get started on the becoming that will make our heart soar. 

There are so many resources online that can teach us how to become anything that we desire, if only we took that first step in becoming. Forget the destination and start living for the becoming, that's the place where the excitement magic and joy reside. 

Ask This Question to Squash Winter Blues

Life coaching is all about asking strategic questions that empower the client to create positive changes in their lives. While some questions are fairly standard problem solvers, others can have a very profound impact on our consciousness. One of my favorite questions can be helpful this time of year when combating seasonal sadness in the sunless Shuswap. Through the winter, due to a lack of light, our bodies produce less serotonin which is a chemical that helps us to feel good, and elevates our mood. Less serotonin can lead to moodiness, sadness, loss of energy, depression etc. for anyone who suffers from a mild case of the winter blues, this question is a great pick me up. This question prompts us to make choices from our highest self. This question helps to immediately shed the petty behavior of the ego. This question is a motivator. This question brings us from victim mentality to a place of power. This question is so effective, and yet so simple. This question is:

What would I do if I were absolutely awesome?

What would you do? 

When you decide what awesome looks like to you, and you shift into your awesomeness you will modify your behavior in positive ways, and one awesome act will prompt the energy, courage and gumption for other positive actions. 

If you can incorporate this one question into every dreary winter day, and follow through with a fabulous behavior, believe me, the results will be big. Your level of life satisfaction and mental happiness will remain high through the gray, cold days to come. What are you waiting for? What would you do right now if you were absolutely awesome? Now go do it, be awesome, the choice is yours. 

Jennifer Szabo

Transformational Wellness Coach

Licensed Zumba Fitness Instructor

Yoga instructor

The Science of Smudging

In the process of creating a comfortable and cozy home yoga studio, I wanted to give the space positive energy before I opened the doors to the community. The decor was calming and simple, and I wanted clients to feel an instant comfort as they entered the large empty room.  In my experience, rooms that are used for meditation carry a very fresh and clean feeling, so I decided to meditate in the space, with the intention of filling the space with the loving feeling of being wrapped in a soft warm blanket. During the meditation I received an intuitive feeling that I should smudge the studio with sage and sweet grass, as I had seen other healing practitioners do. I knew that smudging is an ancient spiritual purification practice, but I didn't understand what physical benefits smudging offers from a scientific standpoint, so I dug into some research on the matter and found some scientifically backed benefits of smudging. 

The reason smudging offers physical health benefits is due to the negative ions created when certain herbs are burned. A molecule which loses an electron is positively charged and a molecule which attracts an electron is negatively charged. In a negative ion rich atmosphere, one will feel happy, invigorated and less tired. These great benefits occur because the brain chemicals serotonin and melatonin are automatically increased. Negative ion environments will also promote deeper, more satisfying sleep, which is why we experience very fulfilling sleep by the sea; another area full of negatively charged ions. You will also feel the impact of these molecules in areas near waterfalls and streams where water is moving quickly. There are plenty of resources on line that teach how to smudge using plants for spiritual or physical purposes, so research and give it a try if you would like to feel happy, well rested, energetic and refreshed. 

Jennifer Szabo

Transformational Wellness Coach

Licensed Zumba Fitness Instructor

Yoga instructor

 

 

 

 

 

What my infant taught me about relationships

Children are beautiful and amazing beings, and what I like most about them is that you can feel the miracle of life surrounding them with each of their new discoveries. As adults, we fancy ourselves as being wise with our experiences of life, and our knowledge of the world around us, but how often do we abandon our critical, conditioned mind to reside in our hearts? Babies and children are masters of this art that adults spend countless yoga classes and hours on end meditating to achieve. 

Over the past ten months bonding with and observing my babies interactions, I've discovered how to have more fulfilling relationships in general with my son as my ultimate teacher. 

Each day is a new day, and to find joy and happiness on the regular, we should treat every day as such. 

While trying to sleep train my son, I heard the worst screaming and saw the saddest and most desperate acts to gain my love and comfort. Unlike many parents who choose the cry it out method and shut the door while their child cries themselves to sleep, I chose to stay beside the crib and comfort my boy while he went to sleep on his own. This was truly the most gut wrenching experience of my life, which incidentally I abandoned trying after a few nights of mutual torture. I was sure my son would wake in the morning as a mistrusting and disappointed boy. To my great surprise and relief, the morning brought smiles and snuggles typical to prior mornings spent together. I was absolutely convinced that my son had the biggest and most open heart of gold, even after the immense upset just hours before. My son loves me, and I am his whole world.... Unconditionally. 

When this situation is applied to relationships with; husbands, girlfriends, bosses etc. I've learned that as adults, we can show the same level of unconditional love after we've been scared, rejected and disappointed. Letting a situation and the accompanying emotions move through us is the key. We do not need to stifle or gloss over the reality of our very real feelings, rather we need to feel the feelings fully, express them and then let go of the pain to make way for a new day. Many of our small conflicts can be resolved within our hearts without drawing out the issue. I'm reminded of a common question used in conflict resolution circumstances; would you rather be right or happy? This act of letting go  shows others that we care for them and our relationship more than we care about being "right" or proving our point. In forgiving and moving forward we allow space for others to be human when we are able to abandon yesterday's petty disputes. We are saying; yes, I was hurt/ humiliated/ displeased, and I still honor and love you. In moving forward, we free ourselves as well. We are free from the weight and energy of holding on to yesterday's hurt and anger. We are free from needing resolution that involves a third party. We are in charge of our day, and we are free to choose freedom and love when we deliberately abandon yesterday's pain. 

3 Ways to Decrease the Winter Blahs

It's dark at 5 o'clock these days and we can all feel old man winter's grip is here to stay. I can bet that we are all affected by the snow covered and sometimes isolated and dreary days of winter. If you're anything like me, you're experiencing a difficult part of the season....The winter blues. In an effort to maintain physical, mental, spiritual and emotional well being, I decided to create a wellness plan to carry me through to spring. Here are 3 ways you too can beat the winter blahs. 

1. Exercise to get your endorphins going, which will make you feel happy.  Endorphin release varies from person to person. Some people will gain endorphin benefit in 10 minutes, while it might take others 30. When endorphins flood your brain you you feel amazing. This feeling is often referred to as "runners high". This flood of feel good chemicals helps boost your mood and wards off depression. So get your body moving in whatever way feels good to you, and remember: the best exercise is the one you actually want  to do. 

2. Schedule a social life. Plan at least one activity each week to look forward to. This will help to cure loneliness and create human connections that are a vital part of winter wellness. 

3. Eat feel good foods

According to Julia Ross, MA:

"Eat wisely. This means, pushing away the leftover cake and eating sensible carbs to stimulate serotonin. Sweets and simple carbs, like white rice and white bread, quickly raise blood sugar, flood you with insulin, and then drop you in to a hole. Eating wisely also means watching the caffeine, which suppresses serotonin. "If you must drink coffee, save it for after the meal, Ross also recommends a nutritional supplement called 5HTP, which raises serotonin levels. This is not for everybody, read all labels carefully. 5HTP should only be taken for a short period, to bump up serotonin levels, which will then stay elevated. "You don't take it forever," she says.

Protein, she says, should be eaten three times a day. Another good rule is to eat four cups of brightly colored veggies a day. "This is enough to fill a (pardon the expression) 1 quart ice cream container." Vegetables are carbs, but the kind that feed into your system slowly.

Samantha Heller, MS, RD, says it's best to substitute fruit for cookies and chocolate ice cream. In general, the good carbs of veggies, fruit, and beans help energy levels.

Applying these simple strategies to your winter rut will increase energy, mood, health and overall vitality. Hang in there, Spring is just around the corner. 

What to Look For When Hiring a Life Coach

There's a lot of buzz around life coaches and the coaching industry these days, and there should be. Working with a great coach will definitely have tremendous benefits for anyone who is committed to investing in themselves and their personal and professional growth. In an industry that didn't exist 20 years ago, having your own coach is all the rage for some, and a concept riddled in skepticism for others.

It is a well known fact that life coaching is not a regulated profession, and basically anyone can call themselves a coach without attending any training, or having any sort of certification. That being said, while I attended my college coaching program, I witnessed classmates graduate whom I wouldn't let coach my dog. So your first step in hiring a legitimate coach would be to find a coach with skill and coaching know how, and to avoid the frauds and ego maniacs. 

How will you know if your coach is competent?

You can't necessarily read the testimonials on their website to determine their level of skill- it is very easy to ask a close friend for a testimonial, which I'm sure would be positive regardless of their progress as a client ( not to mention, in my professional opinion it would be unethical to work with family and close friends to begin with), so don't blindly base your choice on a few website testimonials that could be false. Instead, put your feelers out for people who had great success with a coaching relationship, and trust word of mouth advertising. Once you've found a few candidates based on word of mouth.......

You need to interview a few coaches to find the right fit for you.

Yes, I said interview your candidates! After all, you will be forming an intimate, long term professional relationship with this person, so you need to feel comfortable with them. Most coaches offer a complimentary assessment, so use that time to determine if they will be a good fit for you. Trust your instincts, and give yourself permission to immediately walk away from a coach who you don't feel good around. Ask a lot of questions around the areas you would like to work on; for example, if you are looking to start a small business, your coach better own a successful business. If you're looking to improve your image, your coach better look and dress the part. if you're seeking a coach to help you in the area of romantic relationships, you'd be wise not to choose the coach who has been in a stagnant relationship for 20 years, and is sleeping with her neighbor, and her neighbor's neighbor to spice things up a little...... Unless that's what you're into, of course ;)

Is your coach operating from a place of mental and emotional clarity and well being?

A wise bit of advice I took away from my counseling courses was; every helper/ coach/ therapist should have their own therapist. Why? Because having a good therapist makes you healthy, not crazy. In other words, if your coach is actively seeking to improve their life, and keep their own mental and emotional windshield fog free, they will be better at non judgement, and they will be less apt to project their own desires, fears and insecurities on to you. They will be more self aware. 

If your coach gives you advice..... RUN

Lastly, beware the advice giver! The premise of coaching is to empower clients with the ability to weigh options, check in with their feelings and create a problem solving mentality that they will carry forward through life's challenges. The coach who gives you answers and solutions has robbed the client of the greatest gift coaching has to offer; empowerment. You will quickly gain an understanding of your potential coaches skill level if you ask them if they give their clients advice.  

Hopefully these tips will help you to chose a coach that is a great fit for you while embarking on the awesome journey that is life coaching. 

6 Easy Relationship Building Communication Tips

When we think of the word communication, and what it means to communicate, we usually think about speaking and expressing our thoughts, opinions and feelings. Most of the time we totally forget about listening in the communication equation, but we were given two ears and one mouth for a reason! If you want to be an excellent communicator, in many situations you should be speaking half as often as you are listening. These 5 skills will help you to become a compassionate and attentive listener who others want to be open and honest with.

1.     Ask what’s wrong and really listen. Let the speaker vent their fears, frustrations and other important feelings. Show the person that they have your full attention through eye contact and focused body language. Resist the urge to give advice or jump into problem solving mode. Sometimes all the speaker needs is to vent, be heard and witnessed. We’ve all been in situations where we want to talk about our bad day, or family problems, and the listener is distracted or ends up talking the whole time, and we haven’t had a chance to say what’s on our mind. This will leave us feeling frustrated and unheard. Become a better listener, and you will be amazed by how your relationships improve.

2.    Reframe what you hear. Summarize and repeat back your understanding of what they are saying so the speaker knows you are hearing them, and focus on the emotions they might be feeling. For example, if your friend is talking about family problems, you might find yourself saying; “It looks like things are getting pretty hostile. You sound like you’re feeling hurt” The speaker will understand that you are hearing them and empathizing with their situation. What a great feeling.

3.    Ask about feelings. Ask the speaker to expand on what they’re feeling. Asking about their feelings provides an emotional release, and might be more helpful than just focusing on the facts of the situation. Many of us are accustomed to sticking to the facts of the story, without getting into the underlying problem, which is how we are feeling about the situation. As a whole our society has become shut down emotionally, and people miss out on the huge benefit of identifying feelings and expressing them. Ask your friends and family about their feelings, and they will gain insight into themselves, and gradually feel comfortable getting vulnerable with you.

4.    Keep the focus on them. Rather than delving into a related story of your own, keep the focus on them until they feel better. We’ve all been there; you ask a friend to go for coffee so you can discuss something that is bothering you. As soon as you disclose the problem, you friend starts talking about a similar struggle that they are facing, and the conversation never comes back to your problem. This is a very common communication issue that leaves the speaker feeling unimportant and frustrated. You can reference something that happened to you if you bring the focus back to the speaker quickly. They will appreciate the focused attention, and this will help them feel genuinely cared for and understood.

5.    Trust the process. It might feel a little foreign/ scary to listen to feelings before diving into solutions, and hearing someone you care about discussing upset feelings might even make you feel helpless. However, offering a supportive ear and sitting with someone in an uncomfortable place is the most helpful thing you can do. Once those feelings have been expressed and cleared out, the solutions can start coming.

6.    Don’t give advice. It’s tempting to want to immediately give advice and “fix” someone’s problem. Unless it’s specifically asked for, don’t. While you are trying to help, what might work for you may not work for others. Unless someone directly asks for your advice, they probably just want to feel heard and understood, and can find their own solutions.

Developing these skills will benefit relationships within family, friendships and on the job. Go ahead and practice some of these skills today in life’s learning laboratory and see how your conversations get better. 

Awesome Zumba Class- New Song Michael Franti- I'm Alive

How to Never Make the Wrong Decision Again

If you're anything like me, you've seen your fair share of bad decisions. Whether it was that one last shot of tequila, dating a psycho or taking a holiday from working and living off your visa, you've probably reflected back on some of your life choices and asked yourself; what the hell was I thinking?! While making mistakes and learning from them is a part of our passage to adulthood, some of us (ahem, cough, cough) keep making the same type of mistake over and over again. Well, there's good news; you don't have to anymore. I'm sure by this point you are thinking this is just too good to be true, but I've had MANY clients benefit from this exercise. In fact, people have told me that the information I'm about to share with you has made a profound improvement on their life, to the point that their life's path has taken them totally off course to a completely different and better place. 

You see, if you know yourself and what is really important to you, and you base your decisions on your core beliefs, you will see results in your life that are a reflection of your most authentic self. So, what is this magic tool that will help you to make great decisions? 

CREATING A VALUES LIST- take some time to quietly reflect on your personal values, and compose a list once you have developed 10- 15 of your top values. Rank your values from most important to least important. For example, my top values are:

Freedom

Family

Music

Knowledge and learning

Security

Connection

Vulnerability

Humor

Ambition

Financial independence

Meditation

Health and Wellness

Esthetics

Creativity

Therefore, my business where I work as a fitness instructor and life coach are totally in alignment with my core values. I chose my career path based on said values, and left my cushy government job.  Guess what? I have never looked back. I absolutely love coaching, writing and fitness. Likewise, if you are encountering some turbulence in any aspect of your life, it's a safe bet that one of your values is being neglected, so look over your list to gain clarity as to how the situation can become better through honoring your values, and making the necessary changes to allow that value to gain presence in your job/ relationship/ family life etc.! 

Keep your values list on your phone or in your wallet for quick and easy access. 

If you want to change your life for the better, consult your values list whenever you are faced with tough decisions, and watch your authentic life begin to unfold. 

5 Ways to Love Your Imperfect Body

Thinking about how long it took to feel comfortable in my own skin feels utterly exhausting. I still remember the first time I understood that bodies were judged as either good or bad based on their size. I was 7 years old. I was playing with a friend outside one summer day, when she casually said “My dad said the only reason you have bigger boobs than me is because they are full of fat” In this moment I not only felt ashamed of my breasts, but I also decided that I was fat, which I assumed meant defective.

After that comment, I began a romance with my obsession to be thin that would last for years to come. This obsession to be skinny was fueled by pressure from family, peers and the media.

In my quest to be thin, I tried using laxatives, purging, crash diets, diet pills and short stints of anorexia (I really loved food too much for abstinence to be a viable option ;)). In hind sight, there was no way that I could have been fat, between competing as a gymnast and playing every sport my school had to offer, I was actually very fit and healthy. Looking back on photos of vacations where I had anxiety attacks poolside due to my self loathing, I can see clearly now that I actually looked fabulous in my bikini. Not perfect, but healthy, athletic and fit.

So, after 27 years of struggling to accept my physique, I had a huge epiphany last week that showed me I have finally healed. A visiting relative whom I haven’t seen for 10 years said to me immediately upon my arrival at a gathering, “step back so I can have a look at you” I did step back a little shocked by her audacity. She looked me up and down and said “you look pretty good, but you’ve still got a long way to go”. Being that I am only four months post pardom, and taught fitness classes up to my ninth month of pregnancy, I almost burst out laughing at the utter lunacy of the comment. I almost burst out laughing, rather than bursting into tears which would have been the case just a few years ago. It was in that moment I realized that I was finally free, baby belly and all. Free from the criticisms of my family, society and past partners. Free from the hatred I’d felt for my imperfect figure for almost three decades. This new found freedom got me thinking about how I did it. How I very slowly chipped away at the ugly thoughts about my body until only love remained. My hope in writing this article is to save you time, the one thing you can never get back. Don’t wait three decades to respect and appreciate your body, start healing now.   

1.     RESEARCH YOUR ASS OFF- (no pun intended) regarding how the media and corporations profit from having consumers hate their physical appearance. If we were all truly content with the way we looked, the diet products industry, which was worth $61.6 billion USD in 2012 would be miniscule. The more the veil is lifted, and you fully understand how companies make big money off of our insecurities, the more you will understand that the standards we are trying so desperately to achieve are manipulative illusions. Also, look into the different cultural beauty ideals around the world to understand that there is not only the one unobtainable North American definition of beauty.

2.     MEDITATE- Get back in tune with the body you divorced through meditation. In this quiet space recite some body positive affirmations. Thank your heart for beating, your lungs for working, your legs for faithfully carrying you through your days and your arms for carrying your children without fail. Take time every day to show your body gratitude. If you are new to meditation, the web is a great resource for guided body love meditations.   

3.     PARTICIPATE IN A PHYSICAL ACTIVITY YOU LOVE- So many people sign up for that “new years resolution” gym membership on January 1^st, and force themselves to attend the gym three to five times per week ……. for about three months. The reason people don’t fulfill their fitness goals is because they choose an activity they have to force themselves to do. What is the best exercise for weight loss? The exercise you will actually do. So, when choosing a physical activity to help you in your mission to love your body, pick something you really enjoy! Not only will your workouts be filled with passion and get you in shape, they will also help you to build your self esteem and reconnect with your body. An archery class that makes you feel alive will certainly get you further than sitting on your couch looking at your dusty yoga membership you used six times last year.

4.     WRITE YOUR BODY AN APOLOGY NOTE- Have you ever written a letter or email to someone you have treated badly but can’t live without? Well, this is the same thing. Think of the negative thoughts and behaviours you have directed toward your body, get as real with this activity as possible and write down the thoughts and behaviours you are apologizing for. Use detail and feel the pain that comes with rehashing your body bashing. Then write out a list of the things your body does right. Make a list of all the things you appreciate about your body; how it is disease free, gets you from point A to point B on foot or allows you to carry your children etc. As a client of mine with rheumatoid arthritis reminded me yesterday; you don’t know what you’ve got til it’s gone. Finally, write how you will behave in the future towards your figure. Again, be detailed. Write to your body as though you are it’s new protector, hero and biggest fan.

     BE AWARE OF OTHER PEOPLES JEALOUSY AND PROJECTIONS- Healthy, normal people don't go around tearing others down. If someone makes an unwelcome comment about your body, there is something sad and insecure about them, not you. They are dumping their insecurities on you. For example, I know man who works out obsessively, diets and takes legal and illegal supplements. He looks amazing (think GQ magazine) but constantly complains that he's getting fat and old. This man is very insecure. In turn, he tells his wife constantly that she's getting fat and old. That's how projections work; we conveniently and unconsciously place our own fears and insecurities on others, rather than heal the issue for ourselves. Through understanding this psychological phenomena, I was able to see that most of the comments from others about my weight were their own issue and not mine. BUT for years I took on those comments, internalized them and felt ashamed of my physical appearance. I've had people putting me down for years who were uncomfortable with me shining my light of confidence and happiness around them. So, take a good look at the "haters" in your life and ask yourself these questions:

What do I have that they want?

What is this person insecure about?

How does this person benefit from putting me down?

In this moment I give you full permission to begin the process of loving your body no matter what the scale says or how much cellulite you have. Whether you love or hate your body, it is yours for life. So,why not live your days loving? The choice is yours. 

5.     

How to Get Unstuck and Start Living a Life You Love

As a Job Coach working government contracts, I was responsible for coaching some of the most “stuck” people you could imagine. Stuck in negative thinking patterns, stuck in victim mentality, stuck in their lot in life. In my experience, the quickest way to help people to become unstuck is to start talking about death. The aknowledgement that one day, which could be sooner rather than later, everyone dies and nobody gets out of life alive, seems to be the turning point for many people who desperately need elements of their life to be different. When people are acutely aware of their own expiration, they also become aware of their dreams of a life they wanted for themselves but let go of along the way. While most of us have heard the term “bucket list”, I often wonder how many of us have actually taken the time to contemplate and write a list of goals that we will accomplish before we die. I bet the number is quite small, and I can bet that fewer still have started checking off the goals on their lists. Is the reason we fail to set lofty life goals due to the fact that we are truly content with the legacy that is our life? I think not. 
Bronnie Ware, an Austrailian palliative care nurse discovered the top five regrets of the dying while working closely with patients in their last 12 weeks of life. Ware writes of the phenomenal clarity of vision that people gain at the end of their lives, and how we might learn from their wisdom. 

The top 5 regrets of her dying patients are as follows:

   1. I wish I’d had the courage to live a life true to myself, and not the life others expected of me.
   2. I wish I hadn’t worked so hard.
   3. I wish I had the courage to express my feelings.

   4. I wish I stayed in touch with friends.

   5. I wish I allowed myself to be happier.

   Now, which of the top 5 regrets struck a nerve for you? was it one, or all of the regrets that you can relate to? You may be feeling a little down thinking about this delicate subject matter, but I've got great news; you are still alive! You can still accomplish your bucket list, contact old friends or work less. So take a moment to think about your death every day. Ask yourself; if I died tomorrow, what would I regret? How would I want to spend the last days/ months/ years of my precious time on earth? And then start doing those things. You always had, and always will have the authority to create whatever kind of life you want while you are still here. What a vibrant and freeing thought that you could live a life you love, enabling you to die without regrets. There's still time to make changes, so get out there and live!