The document provides holistic self-care tips for massage therapists, including addressing stress through time management, meditation, and setting limits. It recommends fueling the body with healthy nutrition, exercising regularly, and receiving massage or bodywork. Meditation, spiritual practice, emotional connection, creativity and nature are suggested for feeding the soul. The tips are organized into actively addressing stress, nutrition, exercise, meditation/spiritual practice, and receiving bodywork.
In their late 40's early 50's or 60's many women experience game-changing rules that means suddenly their exercise and nutrition habits aren't working the way they once had.
Maybe you've experienced it. You never had to think about what you ate and didn't have to make a real effort to exercise but you've always been fairly lean, up to now that is. Now you are putting on weight around the middle, feeling like you've got more fat or cellulite in your upper arms and thighs.
Even now that you're paying attention and starting to exercise and eat better, whatever you try isn't working. You eat more frequently, less frequently, more protein, more plants, and still no change.
What no one ever tells you in your 20's and 30's is that what you can get away with isn't necessarily setting you up for later in life. You're lucky to have a higher metabolism, active life chasing careers and kids and don't know it isn't really working. Skinny jeans at 35 though can mean fat pants at 55.
There's a better wholistic solution and it's more than exercise or nutrition alone or even the two together.
Seven strategies work together for you or against you. Their integration, not focus on one at a time in isolation make the difference in your success or struggle.
In their late 40's early 50's or 60's many women experience game-changing rules that means suddenly their exercise and nutrition habits aren't working the way they once had.
Maybe you've experienced it. You never had to think about what you ate and didn't have to make a real effort to exercise but you've always been fairly lean, up to now that is. Now you are putting on weight around the middle, feeling like you've got more fat or cellulite in your upper arms and thighs.
Even now that you're paying attention and starting to exercise and eat better, whatever you try isn't working. You eat more frequently, less frequently, more protein, more plants, and still no change.
What no one ever tells you in your 20's and 30's is that what you can get away with isn't necessarily setting you up for later in life. You're lucky to have a higher metabolism, active life chasing careers and kids and don't know it isn't really working. Skinny jeans at 35 though can mean fat pants at 55.
There's a better wholistic solution and it's more than exercise or nutrition alone or even the two together.
Seven strategies work together for you or against you. Their integration, not focus on one at a time in isolation make the difference in your success or struggle.
5 Simple Ways To End Anxiety And Panic AttacksAnuj Kumar
When not adequately controlled, anxiety and panic attacks can be terrifying and dramatically alter your life. Often, anxiety attacks are so scary when they first appear that every detail of that first attack becomes permanently etched in their mind. If you're someone who suffers from anxiety attacks, you may be wondering if there is anything you can do to stop them in their tracks. When you can learn different techniques for preventing a panic attack, you can start to control them rather than them having control over you effectively.
Panic attacks cause the victim of the attack to experience a sudden and intense fear, even when there is no visible danger present or no identifiable trigger. This unfounded fear then triggers your body's emergency system to become activated and the physical fight-or-flight reactions to take over. This results in your body reacting as if it's under attack and it begins to fight for your life.
Stress is something that everybody experiences whether it is because of problems at work or at home.
It is not something that should be taken lightly because the body, depending on the person, handles it differently.
There's an age old question which comes across every one's mind is whether it's better to do yoga or workout in the gym.
Some People like to stretch rather than sprint. So find out whether Yoga really does work or not.
Control you anxiety quickly and easily with invaluable tips and suggestions including, breathing exercises, meditation, relaxation techniques and more so that you can finally overcome this debilitating condition.
Energising ourself is very important. We may often feel put out and there are myriad reasons for it. And there are ample ways to get out of it too. How you feel during a work is directly related to your productivity. So do something natural to keep you energised.
5 Simple Ways To End Anxiety And Panic AttacksAnuj Kumar
When not adequately controlled, anxiety and panic attacks can be terrifying and dramatically alter your life. Often, anxiety attacks are so scary when they first appear that every detail of that first attack becomes permanently etched in their mind. If you're someone who suffers from anxiety attacks, you may be wondering if there is anything you can do to stop them in their tracks. When you can learn different techniques for preventing a panic attack, you can start to control them rather than them having control over you effectively.
Panic attacks cause the victim of the attack to experience a sudden and intense fear, even when there is no visible danger present or no identifiable trigger. This unfounded fear then triggers your body's emergency system to become activated and the physical fight-or-flight reactions to take over. This results in your body reacting as if it's under attack and it begins to fight for your life.
Stress is something that everybody experiences whether it is because of problems at work or at home.
It is not something that should be taken lightly because the body, depending on the person, handles it differently.
There's an age old question which comes across every one's mind is whether it's better to do yoga or workout in the gym.
Some People like to stretch rather than sprint. So find out whether Yoga really does work or not.
Control you anxiety quickly and easily with invaluable tips and suggestions including, breathing exercises, meditation, relaxation techniques and more so that you can finally overcome this debilitating condition.
Energising ourself is very important. We may often feel put out and there are myriad reasons for it. And there are ample ways to get out of it too. How you feel during a work is directly related to your productivity. So do something natural to keep you energised.
Introducing 5 Simple Ways To End Anxiety And panic Attacks. Inside This eBook ,you will discover the topics about focus on your breathing, control your thoughts , relax your body, get some exercise and change your diet.
The key to de-stressing is isolating yourself from stressors. But how to do it? Here are 30 effective techniques that you can use to minimize the negative impact of stressors on your life.
Burn fat and look younger is a book by Robert Stackly, a noted author on weight loss / diet / fitness topics. It shows you how to burn fat fast, while both putting on lean muscle and looking years younger!
Stress awareness and its importance. When you consider the number of commitments and pressures in your life at once, it’s no wonder that so many people are stressed out. We all experience stress at some point in our lives. Stress can come from work life, home life, or external forces like the political climate. The fact is people are busier than we’ve ever been before. Everything is more urgent, so not only is there so much to do, but it feels as though it all needs to be done now...
Visit our blog at successlux.com to read the whole article. We have a great amount of useful information to share.
Here is the link to it:
https://www.successlux.com/Stress-awareness
We hope you find it useful, never hesitate to contact us with any inquiries.
Thank you, have a good day!
2. You can only heal to the extent that it is healing to be in your presence.
3. My Top 5 Holistic Tips for Self Care Actively address your stress; Manage your Life Nutrition: Fuel your body with healthy foods Exercise; Strengthen your body Meditation/Spiritual Practice; Feed your soul Receive Bodywork/Massage; Stay connected
4. Stress; Manage your Life Identify Your Stressors Time Management Set Limits Meditation Self Acupressure Points
15. Time Management Skills Use a planner; daily, weekly, monthly Scheduling breaks Days off Limit the hours you are available in a day To Do List Plan your day Prioritize Say no to nonessentials Seek help Delegate Advice Support
16. Set Limits Schedule breaks in between sessions Take a day off Take a vacation Limit your availability Say no
18. Count your Breaths Meditation Sit down, close your eyes and concentrate on your breathing. Be aware of every breathing in and breathing out. Breathe automatically and freely, do not try to control your breathing. Pay attention to how the air slowly passes through your nose, fills up your lungs and goes out again. If, after taking a few breaths, you feel fine and at ease you start to count. Breathing in, one.……..breathing out ,two….….breathing in, three……..breathing out, four… breathing in, five….. breathing out, six
19. If you start to think of something else instead of your breathing or you start to feel something else instead of your breathing, be aware of this and just return to your breathing……breathing in, one…..breathing out, two….. etc.
20. Notice the sensations of your breathing. The depth, the speed, see if your breathing becomes increasingly slower and quieter. Be aware if your breathing is more and more from your stomach or your chest, if your body becomes more relaxed through your breathing, …etc. Continue to count…breathe
21. Try to become totally one with your breathing. If all of a sudden you notice twinklings in your body or relaxation reactions in your muscles, that is fine……notice it and return to your breathing. Breathing in, 88…..breathing out, 89….. breathing in, 90…..breathing out 91…..etc. All right, now slowly take your thoughts back to the rest of your body and the sounds in the room. Move a little, stretch your muscles a little and open your eyes.
23. Every human being is the author of his own health or disease. Buddha
24. Female 4-89-1314-1819-3031-5051+ 1,2001,6001,8002,0001,8001,600 1,400-1,6001,600-2,0002,0002,000-2,2002,0001,800 1,400-1,8001,800-2,2002,4002,4002,2002,000-2,200 Male 4-89-1314-1819-3031-5051+ 1,4001,8002,2002,4002,2002,000 1,400-1,6001,800-2,2002,400-2,8002,600-2,8002,400-2,6002,200-2,400 1,600-2,0002,000-2,6002,800-3,2003,0002,800-3,0002,400-2,800 Nutrition; Fuel your Body Dietary food log: be aware of your caloric intake. (see food log) Learn to read food labels See FDA “How to read a food label”. Shop the outer wall of the grocery store. Eat the rainbow Avoid trans fats and HFCS Eat foods that will sustain you through your busy massage day, eat breakfast. Eat small healthy snack in between clients. Drink water, don’t drink your calories.
25. Exercise; Strengthen your body Yoga, Thai Chi, Qi Gong Video cast, pod cast, yoga studio, DVD, community centers Walk Its free WII Balanced board Stretch Yoga Active stretch routine Participate in an activity you enjoy (garden, hike, bowl…the list is endless….get up and move) Group activities also provide a marketing opportunity
26. Elements of a Rounded Routine Aerobic Cardio, endurance Muscular Bone strength and muscular fitness Stretch Improves ROM and posture, reduces muscular tension, prevents injury Core Abs, lower back, pelvis Balance Improved balance increases our body awareness and reduces falls as we age
27. Walk Routine 3 days a Week Step 1: Walk at a normal, slow speed for 5 minutes. This helps to warm up the muscles.Step 2: Speed walk or jog for 30 seconds.Step 3: Walk at a slightly faster pace then in step one for 3 minutes.Step 4: Speed walk or jog for 30 seconds.Step 5: Walk at a slightly faster pace then in step one for 3 minutes.Step 6: Speed walk or jog for 30 seconds.Step 7: Walk at a slightly faster pace then in step one for 3 minutes.Step 8: Speed walk or jog for 30 seconds.Step 9: Walk at a normal, slow speed for the last 4 minutes. This will help you to cool down after your workout.
