My first "Mood Board"

So, I've been an insomniac for as long as I can remember. I am also super busy like ALL.THE.TIME.

Often, by the time I'm rolling into bed, I'm exhausted but not sleepy. I historically have lain in bed for sometimes hours before falling asleep and that's really not good. 

What can a person do? Besides actually getting OUT of bed until such time one is ready to sleep, there are a couple of things I have found work for me. These things are the subject of my first "Mood Board". Mood boards are also called Inspiration boards and can for just about anything! 

So, what IS a Mood Board? According to Oxford Language, Mood Board is a noun that means: an arrangement of images, materials, pieces of text, etc. intended to evoke or project a particular style or concept.

Businesses use them to envision their branding, interior designers use them to create a colour wheel for a particular room. Why can't WE use them to inspire us, or even just to remind us of things that help our well-being? We CAN!

This mood board seen above is my first one. It is a small collection of the things I know have helped me in the past with my sleep issues. Having this printed out near my bed helps me remember... instead of being frustrated when I can't sleep, get up and make some tea, smell some lavender... hold my amethyst for a few minutes while calm breathing, put on my water soundscapes. 

But, couldn't one just remember what works without the help of a mood board? Sure, maybe some could, maybe you could sometimes, but... when we get into that "nothing is working" mindset, it is so easy to overlook pretty much EVERYTHING in order to wallow. The mood board close by is a VISUAL FOCAL REMINDER to get out of that "can't do" attitude and take care of your mind/body/soul WELLNESS!

It's easy to make and Canva (where I made mine) has a number of free templates to get you started, just search "mood board"! I would love to hear about yours, comment and tell me about them!

Working My Zen

 Hey all! So it's been about 2 weeks since my last post and I still haven't done the hula hoopy thing again, HOWEVER, I AM drinking more water (which is a huge deal for me because I historically did not like plain water), I am working on avoiding the fast food whenever possible and cooking nearly every night (we tend to go out or get take away once every two weeks- unless we do our Sunday Waffle House then once a week).

I have not been doing the hula hoopy thing because, well... maybe TMI, but my body is like "Oh hey! She's doing more healthy things, time to DETOX!" I don't think I need to explain that, but I haven't really been feeling up to sloshing my insides, not until the natural detox is done!

I've been busy though! I've been doing a LOT of market research, putting together some more ideas for products AND working on my own self care! 

I don't know if anyone reading this has experience with the following 2 apps but I just started on them and I'm excited to see what they are all about. The first one is called Finch: Self-Care Widget Pet. Finch is super cute and you can set goals and such each day. (You get to name your Finch too. I named mine Jubilee)

Then there's 21 Days: Life-Changing Habits. Each challenge is 21 days long and you can pick one already listed or make your own.

Both are available on Google for Android (not sure about Apple). I'll let you all know what I think of them once I've used them a bit more.

#ChoosePositivity

Namaste tha Latcho Drom! ~Serenity

Broken Promises?

 We made some promises to ourselves on New Year's Eve, so how many of those promises have you already broken?

Hey, it's okay to admit it if you have! In fact, I have already sort of messed up one of them.

So, let's talk about this. I told myself I was going to do 15 minutes of cardio, twice a day, every day my husband was at work (5 or 6 depending). I got one of those hula hoopy things- the new popular ones that fasten around your waist and have a ball that moves in a circle around you as you "hoop". I planned to NOT do this on days my husband is off, because it's kind of loud and my husband has sensory issues with repetitive loud noises.

I started off strong... 5 minutes to the left, 5 to the right and 5 minutes of squats alternative with arm work with 2 lb weights and a 20 minute walk after dinner. Day two I did 7 minutes left, 7 right and finished up with squats with weights then an 18 minute walk after dinner... today?

Well today I did not exercise. Ok, I did the walk, but I did not hoop, I did not squat, I did not pick up my weights. To be fair though, I was cleaning literally ALL DAY. My first of the year PURGE. I moved furniture, I swept, I swore, I sweated... so I mean, I did burn some calories. 

Do I give up? Fuck no! Imma go grab my hoopy thing tomorrow and get back at it. That's the beauty of promises to yourself. If you break it, you can fix it. You just have to go do it.

So every one of you who have already fucked up a little, it's okay! You're human! (well most of you are) and you just go and start it up again.

You got this! I got this! We got this! Now go do it! <3

Until next time,

Latcho drom and Baxtalo Nevo Bersh! (Happy New Year)

New Year, New... ugh

 NEW YEAR, NEW YOU

How many of you DESPISE that phrase? I'm sensing a high number here! But WHY?

For a lot of us, it's because we fail. We fail at the enormous and unrealistic goals we make for ourselves on December 31. Why do we fail? Because the goals are... see above, ENORMOUS and unrealistic.

With people around the world rounding out year 2 of COVID, those who didn't find inspiration in the isolation are tired of the pounds gained, the lethargy with which life has been approached, among other things... so CHANGE IT!

Easier said than done, right? No. But there IS a catch. You HAVE TO MAKE REALISTIC GOALS!

So, what does a set a realistic goals look like, versus a set of unrealistic goals? Well, that will vary from person to person, and it might not look at pronounced as my coming example, but it will give you an idea.

UNREALISTIC GOALS:

1. Lose 100 pounds
2. Exercise 5 days a week for an hour each day
3. Spend 2 hours a day in nature

REALISTIC GOALS:

1. Create healthy meal plans with the goal of reducing calories/carbs/etc for natural weight loss
    a. join a program like Noom? or DIY?
        1. on from there
2. Find/Piece together an exercise program that targets my problem area(s)
    a. stomach/abs
    b. legs
3. Exercise 3 hours a week, including short walks outside after dinner
    a. get up 30 minutes early for exercise 3 days a week (1.5 hours)
    b. take a 15 minute walk daily after dinner (1.75 hours)


See the differences between the two sets of goals? The first one is outrageous and way too hard for a person who isn't already super disciplined with food and exercise. People that make goals like this start strong but tend to let off my March, then get depressed because they failed. It's okay to fail, but we must treat failures as lessons. We learn that this thing we tried, is a bit ambitious, so let's knock it down a couple of notches and try again, huh?

Look at the second set of goals... not only are the goals themselves more realistic for newbs, but there is a plan involved. Saying "I want to lose weight!" is a goal, but a poor goal. HOW are you going to do it? If you don't have a plan, chances are you won't do well, will get frustrated, and give up. Planning is everything! My husband taught me two things (well I mean, he's taught me more than two, but these two are relevant) from his time in the Navy.

They are: The 7 P's
Positive Prior Planning Prevents Piss Poor Performance 

and

Proper Problem Solving requires Proper Problem Definition

The 7 P's tell us not to go into something without a plan. As much as I like to be a "Pantster" rather than a "Planner" some things just need plans. Goals are one of those things.

The second phrase tells us that in order to move forward with a solution, we first need to know the actual problem. For example... if you're retaining water and that is what is causing your weight to be higher than you'd like, you wouldn't do ab exercises and expect good results. Instead, up your water intake and lower your sodium intake to combat water weight. 

Now, obviously this might not be YOUR problem, but whatever your problem IS, you need to DEFINE the problem, before you fix it.

So what I'm getting at with all of this, is that it IS possible to have a successful NEW YEAR, NEW YOU... you just have to go about it the correct way.

I can help with that, so if you're curious contact me about Life Coaching. I can assist you with proper goal setting, be there to lend an ear, help you hold yourself accountable for your plans and goals, and more. Sessions are done 100% online through FB message or email so you can be completely comfortable. Find out more about Life Coaching and my other available services here: La Luna Gitana (opens in new window)

Now, off I go to make some beignets with my boys, tomorrow I start forming my OWN goals and maybe, I'll blog about them, to keep MYSELF accountable!

Until next time,

Latcho drom and Baxtalo Nevo Bersh! (Happy New Year)

        

Crimson [&] Clover

Crimson and Clover was one of my favourite songs as a child. I spent a lot of time listening to it on 45 with the help of my Hollie Hobbie record player. I used to wonder why my mother, such a straight laced lady would have this somewhat psychedelic sounding record in her collection of mostly Jim Croce, Captain and Tenille, and Neil Sedaka. I never did figure that out. 



St. Patrick's Day is approaching and one of the big icons we see is the four leaf clover. I've never found one, but what I do have is a yard full of red clover (Trifolium pratense).
This flowering plant may be considered a weed by many, but it has some super awesome health benefits! All of this information can be found in numerous places on the internet, so ALWAYS do your own research into the best ways to use red clover (or any herb) and remember, too much of a good thing can be bad! 

CONSULT your health practitioner before beginning any kind of treatment, including herbal.


Red clover can help maintain estrogen levels in women, reducing mood swings, menstrual pain, and hormonal shifts. The leaves of the red clover contain Vitamin C. You can make a tea with them to boost your immune system, which can also help prevent infections. Red Clover tea can help reduce hypertension and improve blood circulation. It reduces inflammation, including in the blood vessels, which can help those with cardiovascular difficulties.

Red clover leaf tea contains antioxidants. Antioxidants can neutralize the cause of degenerative diseases. It can help detoxify with it diuretic properties, helping rid your body of excess water and toxins. There are even more health benefits than those I mention here.




What is YOUR favourite health benefit of Red Clover? Sound off in the comments! 





Namaste & Latcho Drom!

Self-care for Daylight Saving Time

For those of us in the Northern Hemisphere, Spring is on the way. While the weather in some places-like where I live- doesn't reflect this (it snowed three days in a row this week EDIT: AND again overnight!), the beginning of Daylight Savings Time (Sunday March 10th this year) says otherwise. "SPRING forward" and all that.

According to timeanddate.com, "Daylight Saving Time (DST) is the practice of setting the clocks forward one hour from standard time during the summer months, and back again in the fall, in order to make better use of natural daylight."

Benjamin Franklin first proposed the idea of DST all the way back in 1784, but the modern version was suggested in 1895. In 1916, Germany became the first country to implement DST nationwide. But, enough history...

The act of changing the clocks, in this case forward an hour can wreak havoc on people's sleep and mood. A little self-care during the transition time may help alleviate the effects. We're going to lose a whole hour of sleep. To some -like myself, who has never had anything even closely resembling a sleep pattern- this may not be a big deal... my husband on the other hand can be "off" for a week or more after. So what can you do? 

1. Go to bed an hour early on Saturday, and get up an hour earlier on Sunday (yeah, I know it's the weekend, you want to sleep in -unless you have to work- but getting up early on a day you won't get in trouble with the boss helps you adjust without jeopardizing your job). If you can't handle the whole hour, do 30 minutes early to bed, 30 minutes early to wake. Try not to nap on Sunday! (If you have time, try starting off tonight at 15-30 minutes early and get up the same amount of time early in the morning.)

2. Avoid caffeine at night, opt for a cup of soothing chamomile or mint tea, or drink water.  Turn your electronics off earlier for the transition. The artificial light can trick our minds into thinking it is earlier than it is. Instead, if safe, light a scented candle and put on some ambient music while enjoying that tea. 

3. Go all out with a therapeutic bath! (I love these!) While drinking your relaxing tea, and listening to ambient music by candlelight, why not take it a step further? Draw a warm bath and put in some lavender herb (in an organza bag if you have one to avoid having to scoop the herb out before draining the tub), lavender oil, or your favourite bath salts. Jasmine oil is also considered a great sleep scent, or if you have a personal scent that you find especially soothing, use that!

4. Even if you don't have to get up early to work or go to school, do so anyway and get some sun! Weather permitting, a brisk walk, yoga or light exercise will go a long way in getting that morning energy up and get your mind and body on the new schedule. If you have kids, get them up for a little early morning movement with you. It will help them transition better as well. Plus, sun = good for you! If you can't get out into the sun, sit near a sunny window and soak up some rays.

5. It's not all about sleep... our mood can be affected by the time change, so pamper yourself on Sunday. A mani-pedi, some dark chocolate, a day out with friends, meditation, family movie matinee with healthy snacks... whatever lifts your spirits, make it a point to do soul and psyche uplifting activities.

Great Morning Yoga Poses to get going:

The Cat-Cow Pose

 Warrior (1) Pose

 Warrior (2) Pose














Check out this article for 5 more Morning Yoga poses.


What are ways YOU help yourself transition during the Spring time change? Comment below!






Namaste & Latcho Drom!