Resources - Manage Stress | Increase Energy |Simple Solutions | Rommy Kirby, Holistic Health Coach, Yoga Personal Trainer, Essential Oil Educator

Meditation made easy for regular people

Rommy Kirby — Sat, 10 May 2014 22:21:59 +0000

The breath is the easiest thing to meditate on because as long as we are living it is always present. You can do this meditation anywhere and anytime.

Simple Meditation for Beginners

Image courtesy of tiverylucky / FreeDigitalPhotos.net

Step 1 – hear the breath in your ears

Step 2 – feel the breath in your body

Step 3 – through the nose, match the inhale to the exhale

Step 4 – say the words ‘I am’ with each inhale and the word ‘here’ with each exhale

Step 5 – repeat 5 – 30 times.

Want to download one of my favorite breath meditations?

http://RommyKirby.com/wp-content/uploads/2014/05/Breath-Centering-Meditation-Tool.mp3

Did you like this? This is part of one of my paid programs, if you download it, please help me out, click one of the buttons below to share it. Thanks!

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Essential Hot Cocoa

Rommy Kirby — Thu, 02 Jan 2014 18:27:20 +0000

There is just something yummy and cheerful about a cup of hot cocoa on a cold winter day!

Here’s how I like to enjoy mine…

courtesy of doTERRA blog

Ingredients

1 cup water

5 tsp. cocoa powder

2 teaspoons Coconut Sugar (adjust to desired sweetness)

1 tsp. vanilla extract

3 cups coconut milk

Essential Oils to Flavor (I add a drop of the oil to my coconut sugar then add the sugar to my other ingredients)

Cinnamon Bark

Peppermint

Wild Orange

Put it together…

1 – Measure dry ingredients into a bowl.

2 – Heat water in saucepan on stove

3 – Add dry ingredients and stir until smooth

4 – Add Coconut Milk and heat until simmering

5 – Pour into warm mugs

6 – Enjoy!!!

The post Essential Hot Cocoa first appeared on Manage Stress | Increase Energy |Simple Solutions | Rommy Kirby, Holistic Health Coach, Yoga Personal Trainer, Essential Oil Educator.

Sleep well, wake refreshed and happy

Rommy Kirby — Tue, 10 Dec 2013 20:43:14 +0000

I’ve struggled with sleep most of my life.

When I was a little girl I hated naps and bed time.

My child mind told me that if I slept I would miss something, anything. Missing anything meant I was missing fun.

My eyes would just not stay closed, I would wake up really early and watch the shadows in the corners change as the light peeked through the window.

I remember one day in particular when my sister and I were sent to nap. Earlier that day, my 5 year old brain plotted a way of getting out of nap time.

I dragged a saw horse across the back yard and put it under our bedroom window.

After a lunch of peanut butter sandwich and chicken noodle soup, we were shuffled off for a nap. I’m pretty sure I had a sly grin on my face because even today, my face reveals more than I know.

We were tucked in and the door shut. My sister began arguing with me over my plan. But we were as quiet as a 4 and 5 year old can be…ever heard a 4 and 5 year old whisper?

I insisted that we were going out the window. She in good second sister form started to not come at all, but rather she was going to tell on ME. Somehow, I got her to put both her feet out the window, onto the saw horse and a quick hop to the ground.

Out the window we went.

We sneaked around the house and skittered across the street into the English woods on a grand adventure full of magic and myth.

We didn’t get caught the first time, not even the second time, but we did eventually get caught.

While I still recall the fun of finding a stable full of dairy cows and thrill of a gypsy (okay, maybe it was a hobo) campsite. I also remember the trouncing my tiny heiny took for scaring the pants off my parents.

To this day, I still wonder what’s happening when my eyes are closed and what grand things are going on that I’m not doing. When I wake up in the pre-dawn light, it’s very hard to stay in bed.

But…I have learned that Sleeping Beauty was on to something…remember, she awoke still looking like the teenager? That sleep has a magical (not really, it’s all science) effect on the body and the mind.

Sleep is the time when the mind resets and runs something like a de-frag program on a computer. It sorts through the days happenings and thoughts processing them into hopefully usable memories or ideas.

Sleep is when the body restores. Our body needs to rest. Even though every single cell in our body is different from the cells we were born with, just like a baby cannot thrive with sleep, we cant either.

Sleep is when the body balances hormones and releases excess hormonal waste (major simplification). Ever wonder why you are working out, eating all the right things and still have belly fat? Look at your sleep habits. Want to keep the belly fat? Keep your sleep habits. Want to release the belly fat? Upgrade your sleep habits.

Sleep is also important for regulating our vitality inducing hormones as well as our moods. Have you ever gone to bed with something heavy on your mind only to wake up with the realization that it isn’t as bad as you thought?

Sleep, whether good or bad will affect your weight, your skin, and your immunity to nasty bacteria, viruses and grumpy people. Want to get sick quick? Cut back on your sleep. Want to be mean to the meanies? Cut back on your sleep and your sweet loving disposition will disappear allowing you to feel justified to be mean and get even.

So whats a wide eyed, radiant optimal health seeker to do?

It’s simple really.

I’ll give you a hint…the very same thing you do to help an infant fall and stay asleep.

Have a schedule and stick to it. Yes, it really does a body good to go to sleep at the same time every night. Set a time that you will be in bed with no electronic distractions and put it in your calender. If it isn’t scheduled, it isn’t important to you. Seriously, if sleep is important to you, schedule it.

Did you know the National Sleep Foundation suggests that school age children get 10-11 hours of sleep daily, while teens do best with 8.5-10 hours and adults need 7-9 hours?

Create a sleep routine. I call it a ritual because the intention is to promote health and vitality in my body, my soul’s house. Keep it simple.

Did you know that lack of sufficient and quality sleep has been directly related to weight gain and mental impairment in both adults and children?

Dim the lights at least 45 minutes before bedtime. This helps your hormonal system to reset itself.

Turn off electronics unless you are listening to soothing music. Do not go to bed with your smart phone, iPad or TV remote!

Use soothing essential oils like Calming Blend or Lavender. Both are highly effective in promoting deep relaxation without groggy side effects.

Rub a drop on your feet, on your belly, on your forehead and the back of your neck for really great sleep. Put a drop on your pillow. I like to place 4- 8 drops in a cup of Epsom salt then add to my bath water for those evenings when I’m really wound up or over tired.

Be sure your room is dark, dark, dark or use a sleep mask. You know that light shining from your digital clock? It interrupts the hormonal changes your body needs to experience deep restful sleep.

Use a fan or get a sleep sound machine to block out noises that will interrupt your sleep. This is the one I use Marpac Dohm-DS Dual Speed Sound Conditioner. If your bed partner snores…get ear plugs.

Exercise appropriately. There are some new studies showing that the wrong kind of exercise will inhibit deep sleep and thereby, undoes all that good you thought you were doing. Try this video to unwind from a long day and get deep restful sleep.

Supplement your diet with high value supplements. Even if, like me, you juice, eat clean, local, whole foods 80% of the time, our food supply is deficient in nutrients. Our bodies are under tremendous stress and need the support. Our brains need optimal nourishment to regulate our hormones so we can sleep. Want to know which supplements I use and suggest to my clients? Send me an email and I’ll let you know.

Get out of bed at the same time every morning. You can always go back to bed if you want. Getting up at the same time every morning will help to reset your circadian (internal sleep) rhythms.

Tell me…

How do you feel when you wake up in the morning? Are you happy, ready to go and excited for the day? Do you have a good sleep tip to share, what is it?

The post Sleep well, wake refreshed and happy first appeared on Manage Stress | Increase Energy |Simple Solutions | Rommy Kirby, Holistic Health Coach, Yoga Personal Trainer, Essential Oil Educator.

Protected: Frankincense, the oil of Kings and Queens

Rommy Kirby — Wed, 04 Dec 2013 20:19:27 +0000

The post Protected: Frankincense, the oil of Kings and Queens first appeared on Manage Stress | Increase Energy |Simple Solutions | Rommy Kirby, Holistic Health Coach, Yoga Personal Trainer, Essential Oil Educator.

Is your Thyroid 1 in 20,000,000?

Rommy Kirby — Fri, 22 Nov 2013 21:17:33 +0000

I just found out that…

more than 20 million Americans are diagnosed with Thyroid Disease!

That’s an astounding number, isn’t it?

I started looking into because so many of my friends, students and clients ask me about the thyroid. It seems that everyday, someone either stops me, calls me, or emails me with questions about their thyroid.

Here’s a number even more startling…up to 60 percent of those with a thyroid disorder are UNAWARE anything is wrong. They are medicating themselves with things like sugar, coffee and energy drinks, over the counter sleep aids, cough drops and laxatives to manage their symptoms.

It’s creating a vicious cycle all because they don’t know what the thyroid does, how to help it function better or if is even important. Truth is…I didn’t know either!

I started digging. In a nutshell, this is what I found…

The Thyroid is a gland of the body that influences every single cell, tissue and organ in your body. It produces hormones that regulate your metabolism, balances your energy and heart rate.

That means it’s super important to keep it healthy with prevention and nutrition. If it gets sick, it has to be given supportive nourishment (in the form of nutrition and lifestyle) and adequate time to heal (it can take a long time). If it is so far gone that the body cannot heal it, this very important gland might have to be removed. Medication may or may not be necessary for the rest of you life.

My Super Radical Belief—I’m a firm believer that the body is designed to heal. I believe that when the body is given optimal nourishment and lifestyle it can return to it’s [our body’s] optimal health.

Having a thyroid that’s out of whack doesn’t have to mean that your life has to be miserable or that you will have your eyebrows tattooed on. It does mean you will need to make changes in your nutrition and your lifestyle.

My teacher Andrea Beaman, author, holistic health coach and Top Chef contestent, healed her outrageously enlarged thyroid with time, nutrition, and love.

She refused to believe the doctors pessimistic prognosis and challenged herself to find the answers. She found the holistic cause and worked holistically to heal her thyroid.

If you’re lucky enough to meet her in person, you will see and feel that she actually radiates health and vitality!

I always refer anyone with thyroid concerns to look her up. Now, I’m thrilled to let you know that she is offering an online course to help you find the answers your doctor just can’t give you.

If you have had it with fatigue, unexplained weight gain or loss, thinning eyebrows, brittle hair, scaly skin or uh-em…bowel problems do yourself, and your family, a favor, check it out.

Let her teach you to find your radiant optimal wellness. Be sure to tell her Rommy sent you!

Nourishing Your Thyroid

Andrea Beaman’s Nourishing Your Thyroid

	Start reclaiming your thyroid healthy, naturally. more info

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Breaking Up Is Hard to Do – 6 Signs of Sugar Addiction

Rommy Kirby — Fri, 08 Nov 2013 18:00:28 +0000

You know how when you’ve had it and

enough is enough?

You’ve given an inch, and gosh darn-it, you lost an entire mile!

You know how when you’re ready, you’re already waaaay past ready and

want it over yesterday?

Well, that’s were I was!

I was so over it.

Done with the late afternoon whispers, the seductive promises before bed and the downright deceitful lies!

That’s right, I was breaking up.

It’s finished, done, no more. I wont be a slave to the yearnings any longer.

I was breaking up with Sugar!

Hubby snapped this as I stepped out of the gelato shoppe!

You see, when I was on my honeymoon, I ate Gelato every single day!!!

I loved it!

I yearned for it.

I even jostled like a rugby player in lines to get it.

Then I walked down sun drenched ancient streets in a romantic foreign land…

aware of nothing…

but the cone in my hand and

the taste on my tongue.

Sad, right?

Like that’s not bad enough…

I didn’t even want to share it with hubby. It was mine! All mine! The stuff made me crazy!

BUT….I thought everything would be okay when I got home.

There are no Gelato shoppes in my little town. I thought I would be home free.

Little did I know that the allure of sugar would follow me across the pond like Cuban stamp in a US passport.

I wasn’t home 24 hours before my mind started playing bargaining games and I caved.

I slunk my way to the ice cream aisle of the local grocer for a Haagan Dazs Hook Up.

That’s when I knew I was in a co-dependent relationship with sugar!

AGAIN!!!

You see there is a shady side of sugar no one talks about. It’s as seductive as it is deadly.

Yes, sugar will kill you.

But you know what else?

It will

run your life,

disrupt you hormones and

make your organs age at lighting speed…especially your brain.

Sugar will ravage your skin and upset the balance in your tummy.

Sugar is abusive to our bodies.

My sugar cravings became so viscious I felt like I had no control.

“Hello, my name is Rommy and I’m addicted to sugar.”

AND physiologically, I didn’t have control over the cravings, so….

I went back to what I know and what I learned in nutrition school.

I took small daily steps to nourish my body.

By day three, I was no longer having cravings. On day five, I finally felt strong enough to go to the grocery store. I could even walk past the candy aisle without smelling and drooling!!!

Want to know how I did it? Click here to download my 5 Steps to Successful Sugar Detox

6 Signs of Sugar Addiction

1 – Carrying mints or gum in your purse. If you have bad breath or are worried about bad breath you may have an overgrowth of Candida, a yeast that feeds on sugar.

2 – Your tongue has a white film. This is also a sign of toxic Candida overgrowth.

3 – Brain fog. Sugar disrupts and slows down the brains optimal processes.

4 – Anxiety. Skipping or missing the habitual cookie or dessert makes you feel tense, nervous or shaky.

5 – Binging. You lose control and can’t stop at one bite.

6 – You have a Secret Sugar Stash. Or you hide the evidence of your daily sugar laden frappuccino and muffin.

Tell me…

Are you a slave to sugar? What is the one thing you know you can do right now that will help you detox from sugar?

Did you like this? Share it with your friends. Remember to download my 5 Steps to Successful Sugar Detox

The post Breaking Up Is Hard to Do – 6 Signs of Sugar Addiction first appeared on Manage Stress | Increase Energy |Simple Solutions | Rommy Kirby, Holistic Health Coach, Yoga Personal Trainer, Essential Oil Educator.