M I N D
Mindset. Is. Everything.
“Whether you think you can or think you can’t — you’re right,” -Henry Ford.
You have much more power than ever believed to influence your physical and mental realities.
Your mindset is not fixed. The idea that change is difficult is simply a mindset.
Your mindset is recognized by your body — right down to the genetic level, and the more you improve your mental habits, the more beneficial response you’ll get from your body.
You can’t control what has happened in the past, which shaped the brain you have today, programmed your cells, and caused certain genes to switch on.
But, you do have the power today, right now and going forward to choose your perspective and behavior, which will change your brain, cells, and genes.
Be bold, be willing and you can change your mindset and your life. By using your personal power of responsibility and choice, you can change your mindset and improve how you respond to every situation in life and work.
S P I R I T
Spending time in nature has been shown to lower the levels of cortisol, a key stress hormone. The sights, sounds, and experiences associated with being in nature can have a soothing effect on your nervous system, slowing heart rate and normalizing respiration, 🩸 pressure, and several other key stress markers associated with the fight-or-flight response. In addition, natural settings are rich in primordial sounds, or the most basic and fundamental sounds of nature. These sounds are intrinsically calming and nurturing, helping your mind and body slip into a more healthy and balanced state.
To make the most of being out of doors and in nature, you need to make it a conscious, intentional act. Take some time this week to appreciate the interaction between your body, the planet, and the cosmos. 🌎 👫🏽✨
The wonders of the Aloe Plant
Aloe vera had been used medicinally for centuries. The gel of the plant contains most of the beneficial bioactive compounds in the plant, including vitamins, minerals, amino acids, and antioxidants. Aloe vera helps to reset the body’s Ph level and also aids in reducing inflammation making it an incredibly powerful healer! Aloe vera is a well-known adaptogen. An adaptogen is something that boosts the body’s natural ability to adapt to external changes and resist illness. I think given the stresses of our daily lives, every one can use a boost to their immune systems. Use aloe any time you need soothing healing! Open my video to watch me apply aloe after a bath and discuss its benefits further. As always feel free to message me any questions you may have!
B O D Y
Your body is one of your most valuable assets. To get through each day it need to be kept in good shape. Take some time today to plan to get some exercise 3-5 times a week to keep your body strong. If you don’t already, add in several 30-minute workouts to your weekly routine. Do something you enjoy, like walking, jogging, biking, weight lifting, swimming, or playing some kind of group sport. Your body will feel better, and the endorphins will boost your emotional health, too. Let’s get out there!
S E L F C A R E S U N D A Y
Consider water, especially saltwater a playground for health and healing. Salt water is loaded with minerals that our bodies absorb when we swim in it. Calcium, magnesium and potassium penetrate the skin helping us come alive. Statistics show an estimated 80 percent of Americans are magnesium deficient thanks to agricultural practices that strip it from our soil, stress and our poor modern diets. (Over fed and under nourished) Taking a salt bath once a week can certainly help to improve those levels. Salt also acts as a powerful detoxifier and purifier hoping to clear up skin conditions and kill bacteria. What are you waiting for, hop in today!!
M I N D
Ground down to fly high! After the highlife of summer we greet Autumn with open hearts and open arms. Now is a return back to ourselves as we re-commit to daily practices and habits we are reminded the simple things we do each day can add up to a state of higher health. One of my favorite ways to incentivize and commit to a pattern of good behavior is to bet on it. Find a friend with a similar goal and come up with a plan. Maybe you both want to work out five days a week. Commit to each other and decide on the stakes if either of you comes up short. The point of the bet is for no one to lose. But knowing that you may spend the day cleaning your friends apartment might get you to the gym. We are as good as the people who surround us so to reach our highest state we must make a conscious choice to align ourselves with the best and the brightest. When you create competition your odds for winning soar, especially when you are on the same team! 😉
S P I R I T
Keep looking for life’s sweetness
This ritual can help us to experience life’s sweetness and blessings while simultaneously cultivating a sense of gratitude.
It’s easy to see the negative and the dirt in life but the real trick is to find the gold or the sweetness in everything. Our minds constantly are critiquing and falling into a pattern of criticizing and reacting negatively, it’s important to realize that this is a choice and that you can change it. If you have to choose between focusing on negative qualities and focusing on positive qualities why would you choose anything but the positive. When we look for life‘s sweetness, we find it. This is not to say that everything is sweet, or that we shouldn’t speak out when it isn’t. However in an everyday sense, ask your self at any given moment: where is the gold? How can I invite the experience of sweetness more deeply into my life?
M E D I T A T I O N M O N D A Y
**BREATHE IT OUT**
This ritual can help you develop mindfulness, release stress and connect to your body.
It has been proven that mindful breathing, when practiced every day, has enormous benefits, including reducing anxiety, preventing heart disease, improving mental and physical performance, clearing and opening your chakras, and boosting your mood.
To begin:
Set a timer for five minutes with a peaceful alarm tone if you’d like to play some call me music put that on.
In a seated position breathe in deeply for a count of four seconds then breathe out deeply for a count of four seconds.
You can also utilize visualization techniques, my favorite is to imagine a small white light at your solar plexus or heart center growing with each inhalation. (White light represents rejuvenation, purification and healing) As you exhale imagine all negative energy, thoughts, feelings, ailments and emotions leaving your body and mind. Keep inhaling until you are filled with white light and are completely surrounded by it, feel free to bask in this wonderful pure and healing energy as long as you wish. 🤍🤍🤍🤍
B O D Y
This ritual is perfect for feeling good in your body, developing a beautiful relationship with food, improving health and bonding with loved ones around food.
It is a practice called mindful eating.
Here are some tips to get started:
When you were deciding what to eat, take a moment to check in with your body and tune in to what you feel you would benefit from most at the moment.
If you are preparing the food for yourself take 30 seconds and visualize was pouring love and gratitude from your heart space onto the food. If someone else prepared the food place your hand over the food or in prayer and take 30 seconds to give gratitude for the food that is about to nourish your body. Bless the food and think about where it came from how much work was involved in getting it to you and who was involved in preparing it. You can say a prayer over the food or simply say thank you for this nourishment.
As much as possible try to sit and enjoy your meal at a table. Give your attention to the food in front of you as well as the people you are sharing your meal with. Noticed the aroma, as you eat slowly, notice the flavors and the textures savor each bite you take. Eating slowly can improve digestion.
During this time avoid watching television scrolling on your phone or multitasking. After you finish eating give yourself at least 20 minutes at the table without the pressure of being productive, allow your body to settle while you share good conversation with those you are dining with, or if you are alone this a great time to journal or grab a book. When you are finished fill your heart with gratitude again and continue on with your beautiful day. 🍽🥰😋
M I N D
Fall in love with yourself! Do you love yourself? Can you answer yes to this question without hesitation or qualifications? Without feeling egotistical or embarrassed? Many of us will consider this a very difficult question to answer. It’s like being asked whether we are in love with someone we hadn’t really considered loving before. It might not have ever occurred to us to fall in love with ourselves. But why not? We must love ourselves. If we don’t how can we expect others to love us? And how can we love others in a whole hearted honest way? Fall in love with yourself first, it is the most meaningful love affair you can have!
So it looks like Thursday is going to be a good day to have family dinner then...are you in? Can’t wait to show you guys this next recipe....so yummy 😋
Good morning my loves 💗💗💗💗
I need your help this morning, please vote to tell me what ideas you are the most excited to learn about as I am going to start doing more lives and integrated learning segments on my page. Also feel free to leave a comment if you don’t see a topic you would like to be discussed. As always you can reach me via DM if you would like to go over something more personalized! Can’t wait to hear from you hope you all, have a lovely day xx K 🤍🤍
S P I R I T
Your hands, your touch, is your engagement in the world. Using your hands is one of the main ways that you interact with the world. Take a moment right now to think of how much you’ve already done with your hands today. Your hands are powerful but they can also perform delicate and intricate tasks. When you touch another person the way that you touch is a form of communication; you can touch roughly or gently tentatively or confidently harshly or in a loving manner. This message is also true about how you place your hands on your own body. Today draw your awareness to the ways in which you offer touch and notice how it impacts you and others.
B O D Y
Show your body some love through the powerful movement expression of dancing!! 🕺 💃 Studies show that dance can help you lose weight, stay flexible, reduce stress, make friends, and more! Dancing not only instills grace but helps you to age gracefully. Aerobic exercise such as dancing helps us to improve our brain health by increasing hippocampus size, something that naturally looses volume as we age. Research has shown that dance can even fight depression and reduces stress and anxiety. It also provides consistent effects for improvement of well-being, mood, and body image. So let’s get out there and shake it!! 💃
M I N D
One great way to take care of your mind is to reduce, set boundaries or eliminate your time spent with toxic people. If every time you spend time with someone you are left feeling drained, unimportant or undervalued, it’s time to start reevaluating your relationship.
S P I R I T
Walking meditation, also known as mindful walking, is an active practice that requires you to be consciously aware and moving in the environment rather than sitting down with your eyes closed. It’s a simple and comfortable form of meditation that can be particularly valuable for newcomers or anyone who prefers a more active form of this practice. Walking also reduces your risk of cancer, improves your heart health, reduces joint pain, boost your immune function and lowers 🩸 pressure! Wow what are you waiting for get out there today!
B O D Y
Taking time to slow down and listen to your body is so important. A lot of times we try to stay busy running around and filling our days. Today I Invite you to take a moment to realize that our bodies are precious, and to start to question why we neglect them on such basic levels so often? A serene mind really is nothing without a healthy body to carry it. So take an hour—yes an hour!—if not longer out of your day a few times a week to care for it. Sleep, eat, rest, meditate or get a massage/acupuncture session. Wind things down. Pay attention.
Hi everyone 🥰
I made simple yet effective yoga routine to help with alleviating back pain and stiffness. This flow is designed to wake your body up and get your 🩸 circulating and have you feeling ready to take on your day! I hope you enjoy it! Sending love and light to all of you ✨
xx k
Good morning ☀️
What’s my favorite thing to do in the morning!? Wake up and get a good sweat in, it’s important to sweat everyday to release toxins, strengthen your cardiovascular system and release feel good endorphins! Start your day by moving your body in a way that feels good to you!! Today I did one minute intervals of walking followed by one minute of running...this is a great way to get your heart pumping as well as work on endurance training because you are allowed a one minute “break” so to speak, I feel like I could go on forever this way. I also made time to practice a bit of yoga and as always a little dance party to keep things fun 😛😋 What would you guys like to see from me some fun weight lifting routines or a yoga session? Let me know!
Come utilize one of my favorite things...the foam roller with me! In addition to warming your body up and reducing soreness, foam rolling can:
Reduce pesky knots.Intense exercise can lead to delayed onset muscle soreness. When you feel sore, you’re essentially feeling pain from microtrauma (tiny tears) in the muscle fibers. Oftentimes, as your body repairs the muscles, small knots form. Foam rolling helps align the muscle fibers and reduce discomfort as the body repairs itself.
Flush toxins. Another way foam rolling helps alleviate soreness is by moving lactic acid and carbon dioxide — toxins built up during exercise — out of the muscles and tissues, and into the lymphatic system.
Improve circulation. We touched on this above — foam rolling increases circulation, which in addition to warming your body up, helps muscles repair faster.
Help range of motion.Your range of motion often decreases during exercise and strength training. This is because as muscles grow, they constrict and shorten during recovery. Connective tissue also thickens and tightens in an effort to protect the muscles. Foam rollers aid in the release of tension, allowing muscles to lengthen and return to their original size. This, in turn, improves range of motion.
As always let me know how this works for you and if you have any questions!
S P I R I T
One of the ways that you can take care of spirit is by expressing yourself creatively. Creative exploration will reinforce your spiritual capacity. Making things uses parts of your mind that simply reflecting does not. Try singing, dancing, baking, decorating, painting, writing, and or even gardening!
B O D Y
This one is a major 🔑 guys and it’s simple....let’s talk about staying hydrated, Being hydrated is essential for proper brain and organ function. The best way to start your day is upon waking to enjoy 30 oz of (warm) water to flush your system and invigorate your body. You may start having very intense food cravings when you are chronically dehydrated. Even with just mild dehydration you begin to loose energy. Due to an inadequate water supply, your body compensates by decreasing 🩸 circulation. So if you want to have energy, improved brain function, decreased cravings and proper bowel movements start upping your water intake today! 💦
M I N D
Sometimes people are familiar with anger, depression, and other emotions because they are bored and frustrated with their lives. Getting involved in having a creative outlet is something that can fill your time in a beneficial way.
You could improve your mental health by taking up a new hobby or starting a project that you have put on the back burner. By spending time doing something that you are interested in and love, you could boost your mental health and wellness!
S P I R I T
Breathing techniques are tools for major transformation and healing. Breath work can also be spiritual. When you apply this to your practice, you can move beyond your body and mind, and connect with your core spirit—your soul. In other words, you can detach from your ego and connect to your true Self and the Universe. Many people who practice breathwork experience spiritual awakenings or attunements to their inner being. So try it with me and just take 5 deep breaths with me now!
B O D Y
Taking a nice epsom salt bath not only feels amazing to your body but can also restore magnesium levels (which more than half of Americans are deficient in), reduce inflammation on the body and help heal sore muscles and cramps. It has a purging effect so it can help aid in digestion and even relieve constipation. Taking Epsom baths can be a life saver if you have any issues such as:
Digestive problems
Hemorrhoids
Sore muscles
Colds
SIBO
IBS
Stress
Even if you don’t have any issues baths feel amazing and you can even use them to cleanse your spiritual energy all you need to do is soak for about 20-30 minutes. While you do so, make it your intention to let go of all negativity. You can pray for the release of any energy that you no longer wish to carry, or that is not for your highest good. You can also ask for spiritual support to raise your spiritual vibration. What are you waiting for, jump in a nice warm bath today!
M I N D
Getting enough sleep is so important! Adequate sleep contributes to a overall health and well-being. You should get the proper amount of sleep at night to help stay focused, improve concentration, and improve performance. A great tip I have for falling asleep is to put your phone away at least an hour before bed! Sweet dreams! 😴💤😘
