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#FuckingFeelGoodFriday is a weekly 2-minute health & wellness quick tip for you to try out over the weekend, before the workweek starts and shit gets crazy.

Join the conversation at Radical Self-Care For Badass Babes

It's Friday bitches! 

My name is Cait Byrnes, I'm a Holistic Health and Wellness Coach and the creator of the 'Food For Thought - Food and Mood Journal'  I support creative women who are struggling with burnout, fatigue, anxiety, and stress.  And I do that through a mixture of nutrition, emotional support, and radical self-care. 

Today's quick tip is to practice mono-tasking. 

When I say practice mono-tasking what I mean is to focus on one thing at a time.  I think so many of us are so wrapped up in all the shit on our to-do list and what happens is that we are trying to get so many things done that we're often trying to do more than one thing at a time.  But when we do that typically it takes us like 10 times longer than it would normally if we would just sit and fucking focus on one thing at a time. 

So this weekend if you have projects that you have to get through or during the work week whatever you have to do, get yourself a little timer (this is mine it's a carrot!) and set 20 minutes at a time that you're gonna focus on one thing. 

Maybe for 20 minutes you're gonna check your email and answer them.  Maybe for 20 gonna check your email and answer them.  Maybe for 20 minutes you're gonna respond to those calls that you've been putting off. 

Whatever it is, focus on one thing that you're gonna do for that 20 minutes.  When the 20 minutes is up, stand up stretch a little bit, and then set the timer for 20 minutes and start a new project.  And even if you don't finish the project in that 20 minutes, totally cool it just gives you a chance to put that focused energy on it for at least 20 minutes at a time. 

So that's it!  Practice mono-tasking girl!  Next steps: 

STEP ONE - Share this video with your friends and family so they can feel awesome too.

STEP TWO - post a picture yourself mono-tasking this weekend using the #FuckingFeelGoodFriday

STEP THREE - Hop on over to my free support group called Radical Self-Care For Badass Babes! This is a free facebook support group for women who are looking for advice around nutrition, emotional wellness, and self-care. It's an awesome place, we would love to see you there!

 

A BRAND NEW LIVE ONLINE HAPPY HOUR

WEDNESDAY, AUGUST 16TH 2-3PM EST

P.S. Next week I'm teaming up (and getting tipsy) again with Jenny Eden Berk and Sarah Rose Scott so we can bring you a totally unedited, super real chat about how to make movement less shitty, especially during the last few weeks of summer heat :P

Only 50 spots are available, grab your free seat HERE!  (a limited time replay will be available to all who register!)

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It's #FuckingFeelGoodFriday! 

My name is Cait Byrnes I'm a Holistic Health and Wellness Coach and the creator of the Food For Thought - Food and Mood Journal

I support creative women who are struggling with burnout, anxiety, and stress through nutrition, emotional support, and radical self-care. 

Today's quick tip is actually inspired by my favorite biomechanist Katy Bowman, who often talks about stacking your movement.  I love this idea! Her website is nutritiousmovement.com and she talks so much about this idea of getting in a more natural way of moving.

You know when we think about movement, so often we just think about getting a workout in or going to the gym.  But what if we thought about movement the same way we thought about food, right? 

So many of us are returning to a more primal or more ancestral way of eating - you know without pesticides, without growing additives, all these things.  Eating the way our ancestors did.  But what about the way our ancestors moved?  They didn't go to the gym to get a workout. They didn't go to Crossfit.  Not that there's anything wrong with Crossfit. They just had movement built into their day.

They were squatting and sitting on the ground and getting up and down, walking all over the place, carrying things. Whatever they had to do. 

So how can we bring this idea of stacking moving into your day more into a modern world? 

What if instead of using a cart at the grocery store you use the basket so you have actually carry your shit around the store?  Or if you have to return some phone calls why not go for a walk around the block while you're on the phone?  Or if you have a break at work for couple minutes in your office do a couple squats?  Park a little bit farther away and walk.  Take the stairs. Shit like that. Things that are ready gonna be built into your day that aren't gonna feel like another fucking thing on your to-do list. 

This weekend I want to encourage you to figure out ways to stack your movement. 

So that's it! 

Next steps

STEP ONE: Share this video with your friends and family so they can feel awesome too.

STEP TWO: Post a picture of yourself stacking your movement using the hashtag #FuckingFeelGoodFriday

STEP THREE: Head on over to my free support group called Radical Self-Care For Badass Babes. This is a free support group for women who are looking for support around nutrition, emotional support, self care, all that good stuff, so we'd love to have you there!

 

P.S. If you want even MORE tips and tricks to make movement an easy part of your day (while hanging out with three slightly tipsy wellness coaches), CLICK HERE to register for our free online happy hour August 16th, 2-3pm.  Spots are limited, and a replay will be available if you can't join us live.

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It's #FuckingFeelGoodFriday! 

For those of you who don't know me, my name is Cait Byrnes I'm a Holistic Health and Wellness Coach, and I support creative women who are struggling with fatigue, anxiety, and stress through nutrition education, emotional support, and radical self-care. 

Because you deserve it girl! 

Today's quick tip is to eat seasonally.  And what I mean by this is the produce that in season in your local area. 

You've probably heard this term around before because it has SO many amazing benefits. 

First of all, when you eat seasonally you have less of an environmental impact on the planet because produce doesn't have to travel so far to get your grocery store. 

The second reason eating seasonally is so great is because food that's grown local to you is more nutrient-dense. So why is that?  When a food is harvested thousands of miles away it has to get on a truck, get all the way to where you are, sit in a grocery store until you buy it.  Every day after produce is picked it loses some of its nutrient-density.  So basically when you eat seasonally and locally you get more bang for your buck nutritionally. 

And finally the last reason eating seasonally is so great, is that it saves you fucking money!  When you eat produce that's in season it's always way cheaper because it's so much easier to produce.

  So it's literally a no brainer. Better for the planet.  Better for your body.  Better for your wallet. 

Alright that's it!  Next steps: 

STEP ONE: Share this video with your friends and family so they can feel awesome too. 

STEP TWO: Post a picture of yourself eating seasonally using the #FuckingFeelGoodFriday and

STEP THREE: Hop on over to my free support group called 'Radical Self-Care for Badass Babes'  This is my free facebook support group for women who are looking for support around nutrition, looking for support around emotional wellness, and looking for support around self-care. It's a lovely place and I'd love to have you there!

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It's Fucking Feel-Good Friday!  

My name is Cait Byrnes I'm Holistic Health and Wellness Coach, and I support creative women who are struggling with fatigue, anxiety, and stress through nutrition education, emotional support and radical self-care.

Today's quick tip is to do a card pull this weekend.

So what does that mean? 

What I mean is to pull a card from one of the amazing Oracle decks you can get out there.  You can use tarot cards, angel cards, there are universe cards, animal spirit cards, all different kinds out there.  

But what's really fun about oracle and tarot cards is that it's a nice way to give yourself a little guidance.  This might be for a particular situation that is troubling for you, or just in general.  It kinda gives you a nice way to check in with your gut response too, and I think we all have to listen to our gut more, right girl?  

So to give you an example I gonna do a card pull for you today!  

I'm gonna be using Kris Carr's Crazy Sexy Love Notes.   I love this deck!  So what I do first is ask the universe for guidance for whatever issue I'm kinda struggling with right now. Then I shuffle the deck...and pull a random one. 

Something important to know too - if while you're shuffling and one kind of jumps out of the deck that means that was the one you need today.   

So the one that I just pulled says "Adventure Awaits."  

On the back it says, "Break up your routine and live a little sweetheart.  It's time for some adventure!  Plan a vacation. Take a spontaneous drive.  A change of pace and scenery will do you good.  Plus you never know who you'll meet or what you'll experience along the way.  A fabulous new friend or partner.  A spectacular meal at a charming local joint.  The vista of a lifetime. Adventure awaits!" 

So that is your card pull for the weekend.  I encourage you to get your own deck, any card that you like, and do a little card pull for yourself!  

Alright next steps!  

Step One:  Share this video with your friends and family so they can feel awesome too.  

Step Two:  Post a picture of your card pull using the hashtag #fuckingfeelgoodfriday  

Step Three: Hop on over to my free support group called Radical Self-Care For Badass Babes!  This is a free facebook support group for women who are looking for support around nutrition, emotional support, and self-care.

See you next week!

When life feels hard...

I love me a health challenge. Or a system of any kind really.

I love challenging myself to 30 days of yoga. Or a week of meditating every night. Or ditching sugar for 21 days.

Challenges are fun, and they really feel like I hit the reset button on my stress when I do them.

And of course, I always try to plan these challenges for when "things aren't so crazy" (that doesn't exist). Or when "I'm not so busy." Or when "Life is a little easier."

But honestly, I've realized that the best time for me to do a challenge is when life feels really hard.

Even though I have to give myself an extra push, it's a built-in system of supporting myself when I need it the most.

When I'm dealing with extra anxiety and depression, it's difficult to think about self-care, eating well, and moving my body. So having a system in place, like the Free 5-Day Self-Care Challenge, gives me that extra momentum to actually fucking do the things that I know will help me feel better, sooner.

Don't wait for the perfect time sister. There's no such thing as the perfect time (for any situation, honestly).

Join us today, we start Monday May 22nd <3

Click here to learn more and to register for free

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It's Fucking Feel-Good Friday!  

My name is Cait Byrnes, I'm a Holistic Health and Wellness Coach, and I support creative women who are struggling with burn-out, anxiety, and massive stress through nutrition education, emotional support, and radical self-care.  

Today's quick tip is to let go of control a little bit.  

So last week we talked more about setting boundaries, getting a little bit firm with yourself but this weekend I want you to focus on figuring out where you can let go of control a little bit in your life.  I am a textbook Capricorn I love having control over things. It makes me feel like I have some sort of sense of what's going on around me.  But sometimes it makes me feel a little bit nuts.  

So for example, typically when I film these videos for you I like to get a little dolled up, I like to have my set up behind me, I like to have a little more of a script in front of me, but today I'm practicing letting go of control little bit. my hair is a fucking mess, I know you see some craziness behind me, but whatever who the fuck cares, right?  

And I really encourage you to also look at where you can let go of control a little bit.  Are you really controlling about the food you eat all the time?  Are you really controlling about your schedule?  Maybe you just like things a certain way all the time.  And that's fine, I get it.  But I really encourage you to see - Where can I just let go a little bit?  Where can I just be a little more spontaneous?  Where can just have a little more fun and see what happens, right?

So let your hair down, don't be afraid to be messy, just be you girl and have some fun this weekend.  

Alright, next steps!  

STEP ONE: Share this video with your friends and family so they feel awesome too.  

STEP TWO: Post a picture of yourself letting go of your control little bit using the hashtag #FuckingFeelGoodFriday

STEP THREE: Head on over to my free support group called Radical Self-Care For Badass Babes.  This is a free Facebook support group for women who are looking for support around health and wellness, around anxiety, around nutrition, and around self-care. It's an awesome place, the woman there are fucking incredible I love them, so we'd love to have you join! See ya next week!

Heads up, registration for the FREE 5-Day Self-Care Challenge is now open!  whatttttttt!  We start May 22nd. For each of the five days you'll get a simple health tip for the day to try out, and when you complete the day's challenge you can enter to win some killer prizes each day.  So head on over CaitByrnes.com/SelfCareChallenge to check it out, I'll see you there!

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Transcription:

It's Fucking Feel-Good Friday!

My name is Cait Byrnes, I'm a Holistic Health and Wellness Coach, and I help women to have energy all fucking day through simple and sustainable diet and lifestyle shifts.

Today's quick tip is to set some boundaries for yourself.

And you might be thinking, "Setting boundaries?  That sounds fucking terrible."  But hear me out.

Sometimes, setting some boundaries for yourself really gives you more freedom in the long run.

So what do I mean by boundaries?  This could be giving yourself a pretty strict bedtime so you're sure that you get the 8 hours you need to really feel your best.  Or, it might be setting the boundary of only eating a certain amount of sugar per day.  Or maybe it's setting a boundary for yourself where you know you're going to drink a certain amount of water.

Or, it could be just setting the boundary that "Hey, I'm really over-booked right now, and I'm not gonna take on anything else."

Sometimes we really need to set those boundaries for ourselves in order to feel our best.  And it can be really challenging to do because we want to continuously take on more and do all these things.

But sometimes, you gotta say no.  Sometimes you gotta stand your ground and do what you gotta do to feel your best.

Because if we don't feel our best, we can't help the people around us.

Alright, next steps!

STEP ONE - Share this video with your friends and family so they can feel awesome too.

STEP TWO - Post a picture of yourself completing todays Fucking Feel-Good Friday using the hashtag #fuckingfeelgoodfriday

STEP THREE - Head on over to my free support group called Radical Self-Care for Badass Babes.  This is a lovely online support group for women who are all on their wellness journey.  We talk about nutrition, we talk about recipes, we talk about health tips and we would love to have you there!

Get the Fuck over your Guilt

I had to call out of work at my part-time job yesterday because of a lingering gross chest cold, and I felt guilty as hell about it.

For those of you who don’t know me personally, I work part-time as a paraprofessional/aide for a student with cognitive impairment at the local high school. It’s a job I REALLY dig, and even on the craziest of days I have a damn good time hanging with these kids and the rest of the staff.

So understandably, I felt a little guilty for not being able to support them yesterday. But really when I think about it, I’ve felt this massive guilt about ANY and ALL jobs I’ve had to call out of, even for a super legitimate reason. Even if I knew they’d be 100% ok without me. Even if it was a crappy high school retail job I really didn’t give a shit about.

This is a topic that has come up in my free support group Radical Self-Care for Badass Babes as well, so I decided to dig a little deeper into my own personal reasons for this uncalled for guilt. Here’s what I came up with:

  1. I am worried I'm letting people down
  2. I care a hell of a lot about what other people think of me
  3. I associate my self-worth with my performance and abilities (at work and otherwise)

And when I can take a step back and look at these statements objectively, I know that they are 100% unfounded, and really, don’t they fucking matter.

You’re not going to be able to help everyone every second of the day.

You’re never going to make everyone happy all the time. Not everyone is going to like you.

Your self worth doesn’t have a damn thing to do with your job, how good you are at it, or any of your abilities.

Next time you’re wondering if you should call out or not, remember that you have to put your needs first in order to serve anyone else. And that it’s totally ok and acceptable to take the time you need to get healthy, whether it’s a physical sick day or a mental health day. And if they’re gonna give you a hard time, they can go fuck themselves - legally, you have to be allowed to take sick days ;)

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It's Fucking Feel-Good Friday!

My name is Cait Byrnes, I'm a Holistic Health and Wellness Coach, and I work with women to help them have energy all day - and I do that through really simple and sustainable diet and lifestyle shifts.

Today's quick tip is to prep your food as much as you can!

So I know we've already talked about meal planning a little bit, the next step in really making sure that you're getting super nutrient-dense meals throughout the week is to prep your food as much as you can over the weekend.

So once you've figured out what you're making for the week for your lunches, your dinners, whatever, and you've got all your groceries, what you wanna do is prep components of those meals as much as possible.

So, for example, you could chop all the veggies that you need for the week and store them in the fridge.  If you know that you're gonna have some rice or some quinoa you can pre-make that, and then just portion it out for the week when you need it in your meals.  If you're using any sauces or dressings you can pre-make those, stick them in the fridge.

And what's great about this is then you can just pull stuff out, heat it up, and you're good!  

I know one of the biggest barriers for so many people to eat healthy throughout the week is that by the time you get home from work you're fucking exhausted, right?  And the last thing you wanna do is make this big, elaborate meal that's gonna take you 3 or 4 hours to finish.

I love when I can just pull stuff out of the fridge, heat it up on the stove or in the oven, and call it a day.  It's easily the number one thing that helps me eat healthy throughout the week.

So that's it!

Next steps:

Step 1: Share this video with your friends and family so they can feel awesome too.

Step 2: Post a picture of your awesome food prep using the hashtag #fuckingfeelgoodfriday so I can find you.

Step 3: Head on over to my free support group called Radical Self-Care for Badass Babes.  This is a free facebook support group for women who are all on their wellness journey.  We share awesome advice, recipes, tips, it's a lovely space - we'd love to have you!

What to do when you're panicked (3 steps to get through it)

Ever felt your heart race when you get a stressful work email?  Struggle to get a deep breath when a conflict arises at home?  Experience general panic and anxiety for no identifiable reason?

I totally get you, because I’m right there with you.

Sometimes, I just have panic-y days.  Sometimes it’s because of an external reason.  Sometimes not.  This has just been my reality for as long as I can remember.

And that’s ok.

By managing my nutrition, emotional wellness, and incorporating regular radical self-care into my life, these panic/anxiety attacks happen less often than they used to - but they’re still there.

Next time you’re feeling an anxiety attack, panic attack, or just super overwhelming stress, give these techniques a go:

 

4-7-8 Breath

Breathe in for 4 counts.  Hold for 7 counts.  Breathe out for 8 counts.  Continue this for 4 cycles to help reset the parasympathetic nervous system to get you out of fight or flight mode.  If that’s too much, try breathing in for 4, holding for 4, breathing out for 4.  

Focus on what’s real

Future-tripping so often accompanies panicked feelings, so something that really helps me is to root down into what’s real in THIS moment.  What are the facts at this moment?  Instead of being concerned about the 75 million ways a situation could play out, I ground down in what is factual about the situation in this minute only.

Remember that what you’re feeling is uncomfortable, but it won’t hurt you.

Part of what makes panic so hard is the feeling that you’re going to die. Like literally, it feels like that panic will actually kill you sometimes.  And that only adds MORE panic to the already shitty situation.  I find it really helpful to constantly acknowledge that yes, this feeling is super uncomfortable, but a panic attack will not hurt me.  It totally takes the edge off for me.

 

And above all, take care of yourself as much as you can when you’re in this state.  Ask for help when you need it.  Cry when you need it.  Do what you need to do to support yourself sister <3

Now it’s your turn.  Comment below and tell me what you do to help get yourself through a panic/anxiety attack.

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It’s fucking feel-good Friday!

My name is Cait Byrnes, I’m a Holistic Health and Wellness Coach and I help women have all-day energy through simple and sustainable diet and lifestyle changes.

Today’s quick tip is to try an Epsom salt soak this weekend. (check with your doc first if you are pregnant or have a heart condition)

And you can do this in a couple different ways, you take a bath using Epsom salts or you can do a foot soak if you don’t have a bath tub.  Either way you get the great benefits.

So why do we want to do this?

Epsom salt is really great because it’s basically just magnesium, and magnesium is super easily absorbed through the skin.  And many of us are actually deficient in magnesium and we don’t even know it because who the hell is thinking about magnesium on a day-to-day basis.

But when you’re deficient in magnesium you might feel more stressed out, you might have insomnia, there are all different issues that can pop up.

So one of the best ways to get your magnesium is to do an Epsom salt soak – plus, it’s just lovely!

So what you want to do is use about a cup of Epsom salt in your tub, you can also add a little bit of baking soda if you want that - plus you can use some essential oils to make it smell nice, so I like to use a couple drops of lavender in there as well.

And you just soak all you cares away girl.

Alright, next steps.

Step 1 – Share this video with your friends and family so they can feel awesome too.

Step 2 – Post a picture of your lovely Epsom salt soak using the hashtag #fuckingfeelgoodfriday

Step 3 – Hop on over to my free support group called Radical Self-Care For Badass Babes.  This is a free facebook support group for women who are all on their wellness journey.  We talk about awesome recipes, we give great advice, there’s awesome support in this community, it’s just a lovely place to hang out so we’d love to have you there.

Heads up, registration is now open for Frazzled To Fierce, my 10-week group health coaching program.  If you are feeling anxious, exhausted, depressed, fatigued, or totally burnt out, this is 100% designed for you.  This 10-week course is designed to help you boost your energy, lower your stress, and help you feel fucking fantastic. 

Click here to learn more and register before it’s too late.

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From here on out, Fucking Feel-Good Friday videos will be housed here on the blog (with a handy transcription) AND on my Facebook page!

So you have no excuse to miss this goodness.

 

It’s Fucking Feel Good Friday!

My name is Cait Byrnes.  I’m a Holistic Health and Wellness Coach and I work with women who are dealing with fatigue, exhaustion, and burnout, and I help them to have energy all fucking day through simple and sustainable diet and lifestyle changes.

So today’s quick tip is to track your sugar intake this week.

I think it’s important to do it over a couple of days because sugar tends to sneak into our diets in a lot of different places that we’re not necessarily aware of.  And this is really difficult, because sugar tends to wreak havoc on most systems of the body unfortunately.

So if you’re dealing with headaches, fatigue, exhaustion, depression, anxiety, insomnia… any of these things can be related to your sugar intake.

And the problem is so many of us think we’re not actually consuming that much sugar because you’re not having cookies or cake or something like that, but sugar tends to hide in most of our processed foods.

Anything that comes from a box or bad tends to have a little added sugar in it.  Even our condiments, things like ketchup.  A lot of these things are loaded with sugar and we’re not even aware of it.

So this week, make it a point to really track how much sugar you’re ingesting.

Ok, next steps:

Step 1 – Share this video with your friends and family so they can feel awesome too.

Step 2 – Post a picture of yourself completing today’s Fucking Feel Good Friday tip with the #fuckingfeelgoodfriday

Step 3 – Head on over to my free support group called Radical Self-Care for Badass Babes.  This is a free Facebook support group for women, we share recipes, awesome tips, great advice, and it’s really just a lovely place to hang out so we’d love tohave you there!

 

Heads up!  Registration is now open for the Free 5-Day Self-Care Challenge!  For each of the 5 days you’ll get a different health and wellness challenge to try out for the day AND if you complete the challenge you’ll be entered to win some killer prizes!  Including, the grand prize, which is a spot in my group coaching program Frazzled To Fierce starting this April!  Click here to sign up!

Why Willpower is Bullshit

I really fucking hate all of those health and wellness professionals/products/companies saying things like:

"You're not losing weight because you don't have the willpower to eat less and workout more."

"You're not healing because you don't have the willpower to give up sugar completely."

"Your skin isn't clearing up because you don't have the willpower to ditch dairy forever."

Fuck. That. Noise.

When it comes to eating a healing diet and getting enough movement, willpower is bullshit.  Large companies will often shift the blame to individuals in this way, just to make sure you feel like shit about yourself so then you'll maybe buy their shake/supplement/program/whatever.

But here's the thing babe.  Our bodies are totally designed this way on purpose!  

We're designed to crave sugar, because in the days of our ancestors, finding a natural form of sugar (berries most likely) was a quick source of energy.  And a quick source of energy could be the difference between life and death that day.

We're designed to eat more than just feeling "satisfied" because there was a 50/50 chance that there would be not food the next day, so we instinctually load up while we can.

We're designed to resist exercise and movement, because unnecessary movement depleted the body and energy levels, making it way harder to do the things we needed to in order to survive.

It's all about survival baby.  And I think it's super important for everyone to know that.

Part of what makes our health and wellness goals so difficult is the constant blame we're putting on ourselves.  We're never good enough.  Never doing enough.  And that negative mindset keeps us even more stuck.

Next time you find yourself resisting going to the gym, or eating more than you planned to, or straying from your healing diet, gently remind yourself of why you have this goal with all of the self-love you can muster.  

Talk to yourself as if you were a 6 year old.  

And remember that you'll NEVER be 100% perfect with any wellness routine.  It's impossible, so stop making yourself crazy about it.

 

P.S. If you're looking for a little accountability and support in a super loving and positive  way, registration is now open for my FREE 5-Day Self-Care Challenge!

It's OK if you're not OK

It’s ok if you’re not ok.

I’ve heard from loads of friends, clients, and random folks I meet that everyone seems to be dealing with a lot right now.

And whatever that “a lot” is for you, it’s ok if you’re having a rough time with it.

Part of what makes the processing of emotions so difficult is that we’re so quick to judge ourselves for them.  We quickly get the sense that we’re over-reacting.  We tell ourselves to ‘get the fuck over it.’  We’re told to man up (which is fucked up in itself) and move on.

But sometimes, the only way out is through. 

Which means we actually have to feel our feelings, acknowledge them, and release them as best we can.

A few years ago I had an awesome tarot reading, and the medium said something that really stuck with me.  I had been dealing with a difficult emotional issue, and he said:

“You’re being too hard on yourself that this isn’t going the way you thought it would.”

And he was totally right.  I was judging the shit out of myself because everything wasn’t going 100% amazingly all the time, and I didn’t even realize I was doing it.  Which was only putting more pressure on myself when I was already in a super emotional state.

Releasing the judgment piece of the equation took a load off, and helped me begin to sift through the rest of the emotions.

Are you having a tough time right now?  This is what I do to begin to heal when I’m struggling:

  • Journal.  Journal.  Journal.  Let it all out on paper.  And then, if necessary, burn that shit, rip it up, whatever you need to do.
  • Cry as much and as often as needed.
  • Keep to a regular sleep schedule as best you can.  Some folks tend to sleep too much when they are upset, and others sleep too little.  Keep to a regular routine, keep the screen time to a minimum the hour before, and relax with some meditation before bed.
  • Go see your friends.  Even if you’re not feeling at all social, sometimes the most healing thing can be getting out a bit, hanging out with your besties, and getting your mind off of things for an hour or two.
  • Find a support group.  Sometimes, we just need a space to vent, share, and know we’re not alone as we navigate our physical, emotional and spiritual health.  Check out my free Facebook support group for women, Radical Self-Care for Badass Babes, where we share tons of helpful resources, recipes, ideas for self-care, and advice and a listening ear when you need it.

What do you do to support yourself during a difficult emotional time?  Let me know in the comments below!

Holistic Holiday Survival Guide

Hey there badass babe,

I know the holidays can be tough.  What’s supposed to be a time of relaxation, celebration and joy often turns into a whirlwind of sleeplessness, anxiety, and burn out as we hustle to get through our massive to-do list while making it all look like a page out of Martha Stewart Magazine.

So with all that, how the hell do we keep up with a healing diet?  How do we continue to incorporate self-care when we’re bouncing between family stuff and work craziness and traveling? How do we stay active when all we want to do is sleep?

This is something I’ve been working on for years, and I have some tried and true tips to keep your self feeling fucking fantastic all the way till new years.

1.     Communicate your needs

Look, I know it can be hard to explain you gluten and soy sensitivity to old aunt betty, but just fucking do it.   So many of us don’t continue with our healing diets during the holidays because we don’t want to “cause a fuss” or “make a big deal out of it.”  (I’ve done this so many times)

Get over it.  It’s not a big deal.  And you deserve to feel good and eat foods that will help that happen.

If you think your host will have a hard time accommodating you, always offer to bring a dish so you know there will be something you can eat.  Or, offer to help with the cooking in advance, so you know exactly what’s in each side.  Or, offer to host the damn thing yourself, and then you can eat it all!

2.     Don’t be weird

I already mentioned that it can be hard to explain your healing diet to folks, but it’s way easier if you just act like it’s 100% completely normal (because it is) and not some weirdo choice you’re making.  If you act like your food/lifestyle is weird, then they sure as hell will act like your food/lifestyle is weird.  But, if you’re confident and just tell it like it is, there’s a good chance they’ll just roll with it.

And if they don’t roll with it, don’t be alarmed.  Some people act really fucking stupid for some reason when you tell them you’re eating healthier, or trying to avoid alcohol or whatever.  Like they suddenly feel wildly offended or personally accosted because you’ve realized you feel better when you eat less corn and soy, or when you do yoga every morning.  Don’t give into their bullshit.  Just stand your ground, and let them know that you feel better when you eat/live this way and that’s it.  End of story.

3.     Prep that shit

Honestly, the more you can prep and plan your food ahead of time the better.  I know this isn’t always 100% possible, but do the best you can.  Going to a dinner party?  Bring an appetizer that tastes good AND makes you feel good.  Going out to a restaurant with limited options?  Eat a little something before you go so you’re not starving. 

There’s also something to be said about prepping healthy food for before and after the festivities, so you can have a little fun, and then go right back to your healing diet.

You can also totally plan and prep for stuff like movement, getting enough water, getting good sleep, etc.  Schedule that shit in, and don’t budge on it. 

4.     Don’t make yourself fucking crazy

And probably most importantly, just have fucking fun.  If keeping up with all your wellness routines everyday of the holiday season is making you feel even more stressed out, don’t do it all! (unless you have a serious allergy or sensitivity… obviously do what you gotta do girl). 

The point of a healing diet and lifestyle is to make us feel good, and if it makes you feel more anxious or crazy, you’re doing it wrong.  Let loose and have some fun sister.  The kale will be here when you get back <3

 

Feeling ready for a little reset and recharge for 2017?  So totally over the bullshit of 2016? 

Join us for the 21-Day Radical Reset starting January 9th, where we’ll be developing some kickass healthy habits around nutrition, sleep, self-care, and self-love, so you can feel your damn best this year! 

It’s your time girl.  Make it happen.

(P.S. The 21-Day Radical Reset is SUPER discounted right now, so check it out while you can!)

5 Steps to Avoid Burn-Out

How has your fall been so far?

A little (or a lot) hectic? Projects galore? School functions? Halloween parties?

I get it. Once summer is for real over and there's a cool, crisp breeze in the air we get this burst of energy to get some shit done.

Blame it on the "back-to-school" syndrome. Or, the energy of the harvesting season. Whatever floats your boat. But it totally happens.

And that's awesome! It's great to have that push to make some serious moves and make some magic happen.

The problem is that we don't give ourselves a chance to wind down from all that madness. Fall quickly turns into winter, which throws us right into the Holiday Season craziness (if you're in the U.S. that shit starts TODAY, November 1st. Mark my words. Christmas commercials are coming.)

Energetically speaking, winter is the time for us to get quiet, turn inward, and rest. But with Thanksgiving followed quickly by Hanukah/Christmas/NewYears etc, instead of winding down we ramp up even MORE.

It's rough on that beautiful bod of yours.

And no matter what time of year it is, we all have those moments of nearing total and utter exhaustion, fatigue and burn-out.

You know the feeling. Waking up after 8 hours of sleep feeling like you never even shut your damn eyes. Intense cravings for sugar/caffeine. Major irritability. Extreme overwhelm.

It sucks.

So what do you do? Here's my 5 step process when I feel myself getting to that tipping point:

  1. Take a Step Back
    This is maybe the hardest one, but it is easily the most important. Let's be honest. So many of our commitments, deadlines and expectations are put on us by ourselves. We put SO much pressure on ourselves to get everything done in a day. And sometimes, you gotta hustle, I get it. But when you're nearing that burn-out phase, it's time to take a step back, and be ok with knowing that not everything will get done. Focus on what's necessary, and that's it. Give yourself a break on the rest. It'll get done at a later date, and that's 100% ok.

     

  2. Fiercely Protect Your Sleep
    When you're getting burnt-out, your body needs extra rest to recuperate and rebuild. Our best healing happens during deep sleep, but when we're running around trying to get work, xmas shopping, party planning and more all done at once, sometimes we end up staying up later than we should to fit it all in. It seems counter-intuitive, but this is really the time to be getting to bed as early as possible, and sleeping as much as you can. Sleep should be the non-negotiable here. Schedule that shit in if you need to. Get your full 8-9 hours, and ditch the electronics during that time as well (no TV or scrolling your phone till you fall asleep)

     

  3. Up Your Water Intake
    Increasing your water intake is one of the easiest ways to boost your energy levels. Which is great, because then you're less likely to grab an extra Venti-Mocha-Frappachino with a double shot of espresso and whipped cream (i know that's probably not a thing). It also helps your body with that whole healing thing, so win-win.

     

  4. Clean Up Your Diet
    Look, I know this one can be tough when you're stressed to the max. But hear me out. The most you can support your body in a physical way, the better you will feel. You don't have to make yourself crazy about it. Just try to get in some greens, good fats and clean protein. And try to ditch the sugar.

     

  5. Incorporate Some Gentle Movement
    Working out is typically the first thing to go out the window when you're feeling wiped out, and if you're nearing burn-out a high intensity thing may not be your best bet. If you're feeling frazzled, focus on getting some calming, gentle movement in each day. Things like a long walk and restorative yoga go a long way when it comes to nourishing your nervous system and getting you back to feeling your damn best!

     

Looking for a little extra support as we head into the holiday madness? Maybe need some motivation to stay on track? Join the free support group Radical Self-Care For Badass Babes on Facebook for daily inspiration, recipes, and reminders for self-love.

You Be You, Girl

My hometown is actually home to the 2nd largest Halloween Parade according to the Guinness Book of World Records.

It’s so big, in fact, that folks who call Toms River, NJ home actually trick-or-treat the day before Halloween.  Because on the 31st, everyone is at the parade.  There would literally be nobody to answer the door when you tried to get your candy.

2016 marks the 78th annual Toms River Halloween Parade (we’ve only missed one year, due to Hurricane Sandy, and the parade route being literally under water), and I’m excited to be able to get to see it after living in Baltimore for the past 10 Halloweens (and being busy with another big Halloween parade that happened there, ironically). 

In high school I was always a part of the Toms River parade, thanks to the yearly mandatory participation of the marching bands/colorguards in the area.  And even though waiting around in a shopping plaza parking lot for hours in the freezing cold waiting for our turn to march was a drag, I always loved actually being a part of it.

Here’s the thing.  The parade has lots of marching bands and performers.  Loads of incredible floats and handmade costumes. And a TON of everyday folks, in their store-bought Party City costumes, marching in the parade. 

And you know what?  They are proud as shit.  They are jazzed out of their fucking minds to be walking down the street with their mass produced dog costume.  Or super hero mask.  Or witch hat.

That’s the thing that I love about it most.

I’m a huge sucker for intricate and detailed handmade costumes/floats/puppets, but I’m an even bigger sucker for having a space where folks feel like they can be a part of the fun stuff, not matter where they fall on the costume-creating spectrum.

Having a space where you can just do you, and folks will cheer you on regardless, is incredible.

I offer up this anecdote as a reminder to just be you.  Even if you feel like you’re not a good enough you yet (spoiler alert: you are good enough right now, period.) just be 100% yourself.

I know sometimes that feels like the most challenging thing in the universe, but just know that there will always be someone to cheer you on.

Need a little help finding your cheer squad? Join us in the free Facebook support group "Radical Self-Care For Badass Babes!"  We’re ready to cheer you on every step of your wellness journey.

 

Are you having a Healing Crisis?

It’s totally a thing. 

Otherwise known as the Herxheimer Reaction, a healing crisis is the temporary worsening of symptoms before they get better. 

Have you ever tried to curb a caffeine or sugar habit, only to have massive bags under your eyes, major irritability, and a migraine for days?  Then you know exactly what I’m talking about.

What happens is this. Our bodies are constantly detoxing, day in and day out.  That’s what the liver’s damn job is.

But when you’re regularly consuming things that don’t always sit so well in the body (this varies person to person, but things like caffeine, sugar, artificial flavors, booze, crappy food, etc), your system has a hard time detoxing all that on a day-to-day basis.  The liver can’t keep up, and toxins get stored in our tissues.

When we stop consuming the thing that was an issue, the liver has a chance to play catch up  along with all other systems of the body, so we can actually flush all that gunk out.  And understandably, they get a little overwhelmed.

This can also be prompted by bodywork of any kind, including massage, energy healing and deep stretching.  These are all just another way of squeezing out the stuff we no longer need.

So when that shit is on it’s way out, we feel it in the form of headaches, skin issues, break-outs, nausea, joint pain, brain fog, depression, fatigue, insomnia, congestion, and intense emotions for anywhere from 2-8ish days.

Not fun.  I know.

But on the other side of the healing crisis is WAY more energy, clearer skin, even moods, and mental clarity.  And less of a dependency on the thing you were detoxing from.  It can feel almost counterintuitive to keep going when you feel so shitty, but sticking out makes a WORLD of a difference in the long run.

I know it's tough, but sometimes we have to power through it to get to the other side.  Most humans spend a lot of time and energy doing their best to not feel unpleasant feelings (understandably) but sometimes, that's where the deepest healing happens.

Most often we talk about this in a physical sense, but I definitely think that we experience healing crisis’ with emotional healing as well. 

Trauma and stress get stored in our tissues (just like environmental toxins), so when we release them through bodywork, detox, stretching, energy work, or just talking it out, we can experience some intense emotional release on it’s way out of the body.

Or, think about the way that sometimes you have to let an issue really come to the surface in order to do anything about it.  Most of us have experienced that pivotal moment where things become so uncomfortable, we're forced to make change - even if we're terrified.  The moment where shit blows up at work and it gives you the push to quit.  The moment where a conflict with a friend lets you know that the relationship is toxic and you can no longer be a part of it.

Sometimes, you have to hit rock bottom.  Because then you can finally move on up.

And just like with environmental toxins, once you get through the healing crisis for emotional healing you’ll feel way better, and be able to actually release that hurt instead of letting it stay bottled up inside.

(Just as an aside, I very much recommend working with a therapist if you are working to release a lot of stress or trauma… or even if you’re not!  Therapy is awesome!)

What I want you to know is that sometimes, when you’re in the thick of it (no matter what “it” is) things are gonna feel terrible.  And then, they will not feel so terrible.  And if they keep feeling really terrible, don’t be afraid to get the help you need.  Healing is a continuous, lifelong journey, and there will always be ups and downs on the road ahead <3

 

Looking for a little support on your healing journey?  Get your daily dose of love, nutrition tips, and sisterhood in the free Facebook support group Radical Self-Care For Badass Babes!

'The Daily Try' by Rachel Beckman

When I quit my day job a few years ago to start working from home as a full time artist I was more than a little terrified, and to say that I was overwhelmed would be an egregious understatement. 

Suddenly, I had twenty four hours a day that were unequivocally my own, and while that is a luxury I appreciate, it wasn't always easy. In high school and college, I thrived on being over-scheduled because it meant that every moment was precious; I was pushed and pushed to squeeze my best into whatever time was available to me. I simply didn't have time to wallow in my perfectionism (a fear that a thing won't turn out 'just so' often keeping me from beginning a project in the first place), or put everything on the back burner in favor of sleeping all day in a mild depression. Needless to say, wallowing and sleeping happened a lot in my first year at home. 

 

All the while two things were happening: I both had too much to do (making it hard to focus and prioritize), and nothing to do (which really meant, I couldn't think of anything I felt like doing). And so I sat down to make a list of what would become my Daily Try. 

 

I have a lot of lists- including one for self care that reminds me to do simple things like brush my hair every day, eat breakfast, get dressed, and meditate. Some of these things, like breakfast, are essential, but I try not to beat myself up if I don't get around to a tarot card reading or I don't have the energy for my usual workout. 

 

The Daily Try is similar, but it focuses on my professional endeavors, serving as a spring board for all of the possibilities in my studio on any given day. It's a list of all of the skills and talents I have honed over the years, which means it has a bonus effect of reminding me in a humble brag sort of way of my accomplishments. It says "These are the things you are capable of doing! These are the things that you love! Do them!" I printed it out on card stock and laminated it with packing tape so you know I mean business, but I can also change it any time I want, because it truly is only about me. No comparisons to any one else, nothing about what other people think I should be doing. 

 

And each element on my list is multi-faceted. Drawing and painting lean towards business: I can sell prints and zines of my work for money, but there are plenty of drawings I do just for me. I used to run my business primarily as a weaver, selling home woven textiles online and at local craft fairs; now, weaving is purely a personal pleasure. 'Move' is so vague it can mean any number of things, from dancing as stress relief and remembering to take breaks to the movement of my body spinning wool with a drop spindle. 

The best part about The Daily Try? It's only a suggestion. I can literally do every single thing on my list or absolutely nothing and the world will not end and I will still be a good person. It's true. Though it took me a long time to understand that. 

The list moves around with me. Sometimes it's tucked into my day planner; right now it's propped up against my computer monitor as I write. I don't look at it every day, because sometimes my motivation is through the roof and I don't need any help. But it's always there for me when I need it, like an old friend, whispering something like, "Hey, maybe you want to bind a book today. Maybe not. Spin some yarn? It's your choice."

You can never fail if you just remember to try. 

__

Rachel Beckman is a writer and multi-disciplinary artist from Baltimore, MD. She lives and works at home with her graphic designer husband and her fluffy white dog familiar. 

http://rachelbeckman.com/

https://www.etsy.com/shop/ghostxgirls

10-Weeks to Crazy Energy and Less Damn Stress!

By now you’ve likely heard that doors are open for my FAV program, FRAZZLED TO FIERCE.

When I say it’s my fav, I totally mean that!

And don’t get me wrong.  I love doing one-on-one sessions in the most serious way.  I love guiding women to make the best choices for their individual diet.  Helping them to correct their sleep patterns.  Allowing the space to vent and deal with the stressful events in their lives.  Finding the types of movement and exercise that make them excited to wake up in the morning.  Helping them support their bodies in a natural way so that they can have energy all. damn. day.

But Frazzled To Fierce is my favorite because I get to do all of that WITH a whole group of women! (which makes it way more affordable for you)

That means there’s also an incredible built-in support system and an awesome sense of community you get with knowing that you’re not alone in this. 

And that, is fucking priceless.

To have a place to go and say “hey, I’m having a rough time eating healthy today” and to have a group of women rally around you to let you know it’s all good (in a super open, non-judgmental way).  Or to say “I need help meal planning, what are some good recipes?” and to have a whole hivemind at your fingertips. 

Or to just say, “I need some love today” and we’ll have your back for that too.

That group will help you go from feeling burnt-out, exhausted (emotionally and physically) and stressed-as-fuck to high-vibe, energetic, and not just surviving, but THRIVING in your day to day life in 10-weeks.

Meet online once a week.  Get a killer lesson about diet and nutrition, lifestyle habits, emotional health and self-care.  Walk away with 2-3 personalized recommendations to try out for the week.

Feel.  Fucking.  Fantastic.

Applications are now open, but spots are first come first served (and super limited).