Saturday, Feb 20, 2021
Self-care: when is the last time you took care of yourself?
We spend our time running after the clock and completing mindlessly a series of tasks from one day to another without often pausing and carving time for ourselves. You cannot pour from an empty cup. You cannot give to others if you don’t give to yourself first. You cannot push your body to the point of breaking up. There is no such thing as not having enough time, it is all a matter of priority. If your physical, mental and emotional health are important to you, if YOU are important, then make that appointment with your Health Coach, your Therapist, your Masseuse, your Fitness Coach or Yoga Teacher. Schedule time alone and with your loved ones. Go on that vacation, take that art or cooking class that you have been lurking on for so long… because you deserve it.
The time is now.
Prendre soin de soi : quand vous êtes-vous occupé de vous pour la dernière fois ?
Nous passons notre temps à courir après l’horloge et à compléter machinalement une série de tâches jour après jour sans souvent faire de pause et sans prendre du temps pour soi.
Vous ne pouvez pas reverser si votre tasse est vide. Vous ne pouvez pas donner aux autres si vous ne donnez pas à vous-même en premier. Vous ne pouvez pas pousser votre corps jusqu’au point de non-retour. Dire que vous manquez de temps n’est pas une bonne excuse, tout est question de priorité. Si votre santé physique, mentale et émotionnelle sont importantes à vos yeux, si VOUS êtes important, alors prenez ce rdv avec votre Coach Bien-être, votre Thérapeute, votre Masseuse, votre Coach Fitness ou Prof de Yoga. Prenez du temps pour vous et avec les êtres que vous aimez. Prenez enfin ces vacances ou cette classe d’art ou de cuisine que vous vouliez prendre depuis si longtemps… parce que vous le méritez. Il est grand temps.
Friday, Mar 24, 2017
Learn how you can reduce stress in your life and help your body cope better, with some simple dietary and lifestyle suggestions.
Friday, Mar 10, 2017
Check my NEW YouTube video! Improve your sleep naturally with a bedtime ritual that will calm your nervous system down and support your adrenal glands.
Tuesday, Sep 20, 2016
Having trouble sleeping? Try these proven bedtime rituals for a night that will leave you feeling refreshed and recharged. Your day will be so much brighter!
· wait 2-3 hours since your last meal. Eat a light meal and choose complex carbs like brown rice, quinoa or millet over protein, since they have sleep-promoting qualities. Avoid sugar and alcohol.
· shut down all electronic devices 1 hour before bed as their blue light mimics the effect of the sun and hinders your melatonin production which is crucial for sleep.
· make your bedroom a sanctuary: remove the clutter (especially under the bed), change sheets weekly, only keep items you like, no electronics and fitness appliances and no work!
· have a ritual: give yourself a massage with warm sesame or coconut oil, take a warm bath with lavender essential oil and epsom salts, read a fiction book, listen to soft music, light a candle, etc. whatever helps you wind down.
· sip a bedtime tea infused with herbs like chamomile, lavender, hops, valeriana, or passionflower.
· wear comfortable pajamas, preferably in a breathing material like cotton.
· air your bedroom and keep the temperature cool.
· make your room completely dark and quiet. Wear an eye mask, use ear plugs, and a white noise machine if needed.
· remove all electronic devices to avoid EMFs (no cell phone in bed, switch it to airplane mode) and turn off your wifi.
· say your gratitudes and write down any action items on a pad that you keep near your bed to empty your mind.
· meditate for a few minutes: sit or lie down, relaxing every part of your body. Focus on your breath and body sensations. Inhale to the count of 4 and exhale to the count of 6. Repeat until you fall asleep.
Sleep is crucial for many body functions: it supports memory, increases longevity, reduces stress and heart problems, and enhances metabolism.
Remember that we carry the energy of our day into the night, so try to keep your day peaceful. You can also use natural sleeping aids such as a magnesium, omega 3 or vitamin D supplement, herbs, homeopathy, aromatherapy or Back flowers if all else fails.
If you still cannot sleep despite all these tips, there may be a medical issue underlying that needs your attention. I often find in my practice that when the guts are damaged, so is the brain. Healing your guts will go a long way towards improving the quality of your sleep.
For more information, please consult with me.
Alexandra Le Ny
Certified Health Coach & Yoga Instructor
925 858 2133
“Empowering individuals to reclaim their health and happiness and regain balance in all areas of their life.”
http://alexandraleny.com
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