How to beat Mondayitis!

 

I truly believe that if you start your day off in the right way, then the rest of the day is much more likely to be successful. The way you begin your day maps out how the rest of your day will pan out. If you snooze until the last minute, telling yourself how tired you are and that the last thing you feel like doing is getting up and going to work, you then frantically jump out of bed and rush to get out the door, grabbing a coffee on the way and arriving at work a mixture between your half asleep self and your stressed/ rushing self you surely are not setting yourself up for the best day possible. You have already had a lot of negative self-talk, you have already started off being stressed before even getting to work and you surely haven’t provided your mind or body with adequate nutrition to get you through the day.

As my dad always preaches, Tom Ferry (Motivational speaker and real estate coach) always says that to be a successfully person you must have an exceptional morning routine (and unfortunately this half asleep rush out the door is not what he would call an EXCEPTIONAL morning routine).

So this I suppose is not just my tips for beating Mondayitis but actually my tips for staying positive, energetic and successful everyday. Monday just seems to be the day people struggle most.

1. Start your day with some positive self-talk. Get into the habit of shutting off the ‘I cant be bothered to go to work’, ‘I’m tired and just want to stay in bed’, ‘I wish it was still the weekend’ jibber jabber. First of all this is simply not productive, it puts you in a bad mood from the get go and secondly if you really hate your job that much maybe you should actually start looking for something that would make you feel more excited and fulfilled. I mean this is what you spend the majority of your time doing so if it truly is making you miserable then start looking for something that wont. However, if you are just in the habit of this negative self-talk lets swap it out for some positive affirmations. Once your alarm goes off, GET UP! Choose an affirmation or two that resonate with you and go say them aloud in the mirror. Here are a few examples of my favourite affirmations. You can use these or create your own.

‘I am totally calm’

‘I love myself deeply and unconditionally’

 ‘The future is good. I look towards it with hope and happiness’

 ‘My self esteem is high because I honour who I am’

‘Amazing opportunities exist for me in every aspect of my life’

‘I am excited about today’

‘I am a powerful creator. I create the life I want’

2. Make yourself a hot water with 1-teaspoon apple cider vinegar or the juice of half a lemon. This drink had first thing in the morning helps to kick-start you digestive system and metabolism. If the sun is out try going outside and appreciating the beauty of nature, soaking up some vitamin D for the 5 minutes it takes to have this drink. This is one of my favourite morning rituals, which always leaves me feeling so at peace and ready for my day. 

3. Make sure you have a nutritious breakfast. I won’t go on the usual ‘Breakfast is the most important meal of the day’ rant but I certainly know from personal experience the difference I feel within myself if I have a healthy, well-balanced breakfast compared to either skipping breakfast or having something naughty. Some healthy breakfast suggestions include:

·       Porridge with banana, nuts and seeds and a sprinkle of cinnamon

·       Chia pudding made the night before with berries and yogurt

·       Toast with almond butter

·       Omelette with spinach, avocado and tomato

·       Smoothie with 1 banana, handful berries, green veggies or a green powder blend or fresh greens, 1 tablespoon of LSA mix (linseed, sunflower seeds and almonds), scoop of protein powder or handful of nuts, 1 teaspoon cinnamon, 2 teaspoons of coconut oil and almond or coconut milk.

·       2 eggs scrambled with a side of mushrooms and avocado

4. Certain supplements can help provide you with energy for the day. My top recommendation for a morning supplement that will give you some energy, support your nervous system so you don’t feel as stressed throughout the day and help you concentrate and perform to your best ability at work is a Vitamin B complex. Getting some good quality B vitamins can be a lifesaver if you live a busy lifestyle (as most of us do). Only disclaimer is that they will make your urine a fluorescent yellow so don’t freak out! If the B’s don’t give you all the energy you need a CoQ10 supplement can also be a good companion when it comes to energy production.

5. If you don’t have a job that demands you to be there super early then getting some movement into your day first thing is one of the best ways to wake yourself up, to feel energised and positive. Exercise is one of the best ways in general to improve energy and positivity levels, so getting moving first thing in the morning definitely kick starts your day in the right direction. This can be whatever suits you. I like to do some yoga, particularly sun salutations first thing, also going for a walk or a run or even just some skipping in your living room to get your heart rate up.

If you create an exceptional morning routine that really suits you, nourishes your mind, body and spirit it will definitively get you off to the best possible start to your day and week. You will wake up excited to get moving as the start of your day is simply you doing some things that you love and that you know will leave you feeling great.

If you already have a morning routine that’s working for you I would love to hear what it is!

Dionne xx

Spring cleaning the mind, body and spirit.

 
So what is the meaning of spring?

Spring is a time of transition. It is a time where we throw out the old and to make space for the new. Goodbye cold miserable winter and hello warmer days, bluer skies and sunshine.

It is the time of year when most animals give birth to their young, and sometimes a time of year when there can be a few deaths; letting go of the old to allow space for the new.

It is also an important time for reflection and letting go of any thoughts or beliefs that may no longer be serving us. This allows space for new thoughts, ideas and projects to begin.

This out with the old and in with the new is something to consider in all aspects of our lives.

We often think of spring-cleaning as a time to go through our house or cupboards and throw out (or donate) those clothes that we haven’t worn in years. This is however; is just one example of the type of cleaning out we should be doing during spring. This un-cluttering of our lives can be extremely therapeutic.

In terms of our thoughts/emotions it s very healthy to clean these out too as unhealthy emotions such as sadness, anger and resentment can negatively impact our physical health if not released. I always find crying, talking to someone or journaling the best ways to get emotions out of the system. According to the philosophy of Jin Shin Jyutsu, simply holding each finger like a hot dog for 5 minute each day helps to release any pent up emotions and relating physical conditions.

Your physical body also requires a spring clean at least once a year!

A detoxification program aiding your organs of elimination is something I make sure I do at least once a year. It is so important to give the body some help eliminating all the nasty toxins and chemicals we are constantly consuming, inhaling and getting through our skin. A few tips for helping your body in its natural detoxification pathways are:

·      Keep hydrated (drink at least 8 cups of water per day)

·      Start each day with a glass of warm water and the juice of half a lemon or 2 teaspoons apple cider vinegar

·      Take chlorophyll

·      Use a Milk Thistle supplement

Detoxing the lungs is something we are doing everyday simply by breathing. However, as many of us do not breath to the full capacity of out lungs there is old, stale air stagnating at the bottom. Every day we should be practicing deep breathing to aid with relaxation, optimising the amount of oxygen travelling around our bodies as well as to expel all that stale air we no longer need. Spring is the perfect time to get into the habit of deep breathing. ­

Our lymph (an important part of our immune system) can also become congested so another great way to spring clean the body is by getting a massage. This is a luxury most of us love so it shouldn’t be too hard to convince you to go treat yourself! Massage helps to stimulate lymph flow and boost the immune system. Dry brushing is another technique you can try. It not only stimulates lymph flow but it also removes dead skin making way for new fresh skin cells. This will leave you feeling refreshed and beautiful from the inside out.

The oral cavity is another area where bad bacteria and toxins can build up. Oil pulling helps to draw out toxins from the oral cavity reducing dental issues as it helps to remove any nasty bacteria. Simply swish 1 tablespoon of coconut oil around in your mouth for 10-20 minutes first thing each morning to experience these wonderful effects. It will also help reduce bad breath and naturally whiten the teeth too.

All these techniques will leave you feeling lighter, fresher, happier, more energised and ready for summer!

 

Three night time tips to help you get a good night’s sleep

I cannot begin to express how many of my clients have issues when it comes to sleep. Nearly every person I speak to has some difficulty whether it is falling asleep, staying asleep or waking feeling like adequate sleep was not achieved. There is so much that can be done to improve sleeping habits and sometimes the simplest change can make a huge difference. Here are 3 of the most important habits to get in to if you want a restful and refreshing night’s sleep.

1.       Turn off electronic appliances such as computers, TV and mobile phones at least 30 minutes before bed. These all stimulate the brain making you all wired so that falling asleep and staying asleep is near impossible.

2.       Do something you find relaxing such as taking a bath, writing in a journal or doing some deep breathing or meditation before bed to help you wind down. Make this a nightly ritual so your body knows it’s time to go to sleep after this task has been performed.

3.       Make sure your room is conducive to a good night’s sleep. Reduce noise, reduce light, maximise comfort and have a comfortable temperature.

You can also start your day with a quick in bed meditation to help you feel energised and take on the day!