mindfulness

Mindful Organization

Hey everyone!

It’s soo great to have the opportunity to connect with you here on our blog.

In case we haven’t met in person, I am Veronica, the registered massage therapist here with Mind-Body Solutions. I just joined this amazing team of empowering women this summer and am so blessed to be able to be of service to the Bathurst community. If you would like to learn more about me click HERE and you will be redirected to my bio.

One of my many passions in life is personal growth and development. I feel that, like a flower, if we are not personally growing then we are not truly living to our fullest potential. Just like you, I’ve had many struggles in my life where I’ve felt helpless and not in control. I often blamed everyone for the situations I was in, until I started diving into personal development. I learned that I am the only one in control of my life and happiness. Not my life partner, or my parents, or my colleagues, but me.

I want to be able to empower you today to do the same and start taking more control of your life and choices. Everyday is different and trust me it will take a little bit of work and determination but once you get into the swing of things and develop the habits I’m about to share with you, you will notice your stress level going down and you will see your life slowly transform.

If you truly want a life of happiness and fulfillment, today’s blog will help kick start that for you. We will identify what is important to you and how to set realistic goals to help you create the life you’ve always dreamed of.

So, let’s jump right in!

Step 1. Get yourself a journal.

White journal with Rose gold pen on top laying on white surface
  1. This will help keep all your plans in one place.
  2. Will keep you organized and on track.
  3. Help you achieve your goals FAST!!

** Make sure to keep up to date for our next journaling for your wellness class on our Facebook page.**

Page 1 of your journal is all about taking inventory of where you are, currently, in your life.

Step 2: Take stock of your life

By taking inventory of the key areas of your life, this will show you EXACTLY where you are focusing too much or too little time on and will help you see where you need to prioritize your attention. Consider only YOUR opinions and feelings when scoring these areas from 1-10.
1 being the worst and 10 being the best.

  • Physical Health
  • Mental Well-being
  • Environment
  • Hobbies/Joy/Restorative pursuits
  • Romance
  • Friends & Family
  • Finances
  • Purpose & Career
  • Spirituality
  • Personal Development & Growth as an individual

Once you have a score next to each area, place a star (*) next to the 3 lowest scores. Most of the time, these will be the areas in your life that really stresses you out or overwhelms you.

For example; my lowest scores are Restorative pursuits, Mental well-being and Physical health.

Knowing this shows me that I currently need to focus on these areas in order to bring more balance into my life and help me feel more fulfilled and my goals will revolve around these areas.

Step 3: Set some goals!

Next sit down and think of everything that you would like to accomplish revolving around these areas. Do a HUGE brain dump and be creative with your goals and make them into S.M.A.R.T. goals. (Specific, Measurable, Achievable, Realistic, and Timely).
Tip: write them as if you are currently doing these tasks.

For example: my goals are the following for the next 30 days:

  • I get 8.5 hours of sleep each night by tracking my sleeping patterns and going to bed earlier.
  • I meditate by the water 3x a week @ 8:15 am or 5 pm to clear my mind and reconnect with myself.
  • Each Saturday I plan and shop for my meals for the week and Sunday afternoon I prep my meals for the week so that I am on track with my health.
  • I practise singing 3-4 songs daily, because it brings me joy and helps me keep my vocals warm.
  • I drink 3 litres of water and 1 small coffee each day (coffee is optional for me).
  • I listen to 10-15 mins of personal development each day to fuel my brain with good vibes, positive self talk and to help me become a better version of myself.

Once I have this all on paper and have had time to reflect on them, making sure that these goals don’t have a negative effect on my life or the lives of my family members I then create my PUSH goal.

This goal will help you knock most, if not all, of your goals off your list. Again, you want to make a Specific, Measurable, Achievable, Realistic, and Timely goal written as if you are currently doing it.

For example: my PUSH goal is:

  • Sunday morning (8:30 am), I review my list of goals, do a 30 min brain dump of things that are stressing me out or need to get done this week. I then schedule it into my weekly planner, because I’ve decided theses are “non-negotiables”. Each night, before I go to bed, I review/edit my plan for the next day.

Step 4: Action!

Finally, put your plan into action:

Schedule it! Give your tasks a time & date and track your progress either by pen and paper, using a wall calendar or a daily to-do list. That way you can track who’s doing what and see if you are meeting your deadlines. It’s sooo freeing for your head when you have a plan set in place and things get prioritized.

Do your best to keep your journal or daily planner with you regularly to help you stay on track and stay accountable. As you start completing tasks, go back to your brainstorm list cross them out and continue to pluck tasks off as you go.

Thank you for taking the time to hang out with me today!! Just know that this will take time to become a new habit in you tool box and if you would like some more information on mindful organization or goal setting, feel free to contact us and schedule a one-on-one session!

Sending you much love and good vibes!

Veronica : )

Challenge: Healthy Eating in June!

Hi there, Valérie here again! I won’t keep you too long this time!

Here’s a challenge for the month of June: Healthy eating! Most of the foods we suggest in the challenge below have been shown to help with depression and anxiety. Food is not only what nourishes us, it is also a great way to have fun and connect with people, or even with oneself. Feel free to follow along, and have fun!

A good resource for this challenge? The brand-new Canada’s Food Guide!  Their website contains plenty of information on food and nutrition, we strongly suggest you go check it out.

If you’re looking for fresh ingredients, you can obtain bags of fresh food every month with Chaleur Eat Fresh!

Don’t hesitate to follow along with this challenge, and above all have fun!

June Healthy Eating Challenge! 1.	Look at the new Canada Food Guide  2.	Drink lots of water to stay hydrated!   3.	Try to cook at home more often  4.	Eat some tuna, salmon or walnuts to get some Omega 3  5.	Get zinc by eating some pumpkin seeds, whole-grain wheat bran or protein-rich foods  6.	Prepare a meal with beets, pork, chicken, dried beans or oily fish to get some vitamin B-3  7.	Take time to eat breakfast  8.	Be mindful of your food environment: how is your access to food? What are the types and qualities of food available to you? What can you do to improve it?   9.	Try a fruit you’ve never tried before  10.	Replace one cup of coffee with a cup of green tea  11.	Bring a handful of raw almonds, pecans, or walnuts with you as a healthy snack  12.	Make a smoothie with a banana  13.	Get some extra vitamin E by adding wheat germ, nuts or seeds to a meal  14.	Add a little bit of calcium by eating dairy products, or alternatively broccoli, tofu, or fortified orange juice to a meal  15. Make a salad: use a leafy green as your base, add a protein, some dressing, and a treat!   16. Try a veggie you’ve never tried before  17. Add some turmeric to your diet to reduce inflammation  18. Sit down and plan out a week’s worth of meals and snacks 19. Try replacing sugar in your coffee with stevia  20. Get a little iron boost by adding some liver, beef, beans, peas, and nuts to your diet  21. Obtain more immune-response boosting vitamin-C by snacking on an orange or grapefruit, or even by adding citrus slices to your water  22. Try roasting some kale leaves with olive oil and spices to create a crunchy snack  23. If you’re a snacker, try to eat your snacks without a distraction (eg, the TV). This will help you limit the amount of snack foods you eat  24. Choose foods that have little to no added sodium, sugars, or saturated fats  25. When shopping, compare the nutrition fact tables to better inform your choices  26. Give your body a chance to digest a little bit before getting seconds.   27. Try to eat mindfully, instead of eating your food too fast  28. Try a type of cuisine you’ve never tried before!  29. Need an energy boost? Try making some energy bites using a recipe on the internet! Ingredients usually include oats, some type of nut butter, honey or syrups, and add-ins, such as dried fruit, nuts and seeds, or chocolate  30. Get yourself your favourite treat! It is important to cultivate a healthy relationship to food, and that means giving yourself a break from time to time