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Put Your Oxygen Mask On First

Rommy Kirby — Sun, 09 Nov 2014 20:18:06 +0000

In today’s busy, hectic world, it’s a challenge to take care of ourselves.

Generally, the minute we wake up we don’t give our body, our health, and it’s needs, a second thought.

Seriously, what was your first thought this morning? I’ll bet it went something like this…

‘uh-oh, I hit snooze one to many times, I have got to stop that, why did I do that, I’m going to be late, I hate being late, at least I’m not the only one, Sherry is always late, crud, it’s raining out, gotta leave a little earlier, oh no, I totally forgot that I’m supposed to…, now I have make another stop, I’ll grab something in the drive through on my way, I wish I felt better, did I even sleep last night, I have got to start taking better care of myself, no time for that today, let’s see….maybe next week, where are my keys, oh for crying out loud”

Does that sound like your inner monologue?

If so, how does that make you feel?

When my monologue gets that panicked, I feel

POWERLESS and OUT OF CONTROL.

And then, I get RESENTFUL.

I resent everything I’ve said “yes” to.

Oh, and then, I resent everyone I’ve said ‘yes’ to.

AND then I feel GUILTY!

There is only one way to fix this, so get ready, you’re probably going to bristle against it like I sometimes do.

“Put YOUR oxygen mask on first.”

The one and only way that you will be able to handle everything that goes on in your life, your health, your relationships, and even your career is to take care of your physical health needs first.

Make your physical a priority so that you can enjoy doing everything you really want to do, take care of the people that mean the most to you, and be your radiant best.

Prioritize

Do you remember when Franklin Covey became a household word back in the ’80’s?

One of the tools and skills taught in this efficient organizational system is to prioritize action items.

It’s the same with your health, you have to prioritize the actions that will support your health first.

Number 1 – Rest to nourish.

Sleep is the number one method, but so is prioritizing quiet time. Yep, give your ears at least 5 minutes of quiet during your waking hours. Hearing is the one sense we cannot turn off.

Give your eyes a tech break. Our eyes feed us with such beautiful information, but they also need daily stillness.

Check out my 7 Super Self Care tips here.

Number 2 – Hydrate for optimal decision making.

Those thoughts are electrical impulses. Water is a fabulous conductor for electricity.

Check out my Smart Person’s Guide to Water here.

Number 3 – Eat to improve your energy.

This is where is can get sticky. Planning your weekly meals can seem like drudgery, but if you don’t plan it, you will end up eating that frozen pizza, picking up take out, or even worse, hitting vending machine or drive through.

Pull together a few healthy meals that are easy for you prepare and that you like to eat and rotate them through your week or month.

It really doesn’t take anymore time to prepare a chicken breast, roasted veggies and side of greens that it does to order it, go get it and bring it home.

The time is the same, the benefits are not.

Here’s an Ayurvedic Digestive that will jump start your digestion and metabolism.

Number 4 – Move appropriately for your energy level.

Going to the gym after a grueling day, burning up your reserve energy will only make you fat, grumpy, age faster, and then you’ll want that second, third and forth glass of wine.

Seriously, have you ever wondered why your friend the marathon runner has a belly and a rather large pair of saddle bags even though she only eats salads and runs about 12-24 miles a week? It’s because what she is doing is the opposite of what her body needs, so it isn’t really healthy at all.

This simple 7 minute yoga practice will change your life.

Number 5 – Stop saying Yes!!!

This is a toughie, I know. I want to say yes whenever possible. In fact, there are times that I say yes, when know for sure that following through will mean that I have to put something else on the back burner to simmer, hoping it doesn’t burn, over cook or get forgotten.

Begin to use the popular 1980’s slogan…

Saying no to things that make no sense for you, actually frees you up to say YES to the things that light you up. You will have more fun, you life will be more exciting to you and your radiance will be seen and felt by everyone around you.

When you begin to make your physical health a priority,

you will experience greater satisfaction in all areas of your life.

Go ahead, try it, I triple dog dare you!

Tell me…

What is the hardest part of taking care of yourself? Then give me one easy step you can take to make it easier.

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BE You, Imperfections Included

Rommy Kirby — Sat, 01 Nov 2014 19:30:44 +0000

Over 20-something years ago I was a young wife and a mother.

I was also a body-builder, fitness competitor, and a model.

I loved every bit of it…except…

feeling like I wasn’t good enough
thinking about food
throwing up food
not eating food
hating how I looked in my clothes
hating how I looked out of my clothes
pushing my body to physical extremes
trying to lose just 5 more pounds
gaining 5 pounds
trying to fit my agents’ ideal
trying to fit the ad agency’s ideal
the rejection
the cattle calls
the guilt of being imperfect

…and failing, miserably at being me.

It took years and years and years before I found something that would help me like myself, yoga.

And then…I had to ‘learn to LOVE’ myself.

The most important person for you to aspire to be is YOU, imperfections included.

Check out this video.

Oh, while I understand what she is saying, I disagree with the last statement.

You see,

You are your ideal. Eat the foods that make your cells happy, be with the people that soothe your soul, move your body so that it feels amazing, rest when you need to, as long as you need…

that’s how you reach your ideal.

“once someone else has done your makeup, and someone else has done your hair, and someone’s directed the way your body looks, and then taken away your imperfections…then there’s not much left of who you really are”

check out my anthem for no more botox, not more fillers, clean eating, good living and fabulous relationships here

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EEW…what is THAT on my leg?

Rommy Kirby — Fri, 11 Jul 2014 18:43:45 +0000

It has been a really long first six months of the year.

Recently, hubby and I got away to the beach for some needed alone time. It was so nice to sit on the beach and enjoy the sun, sand and surf.

But one day, as I was walking back from the beach for a break I felt something clammy and wet on the back of my leg.

photo credit Jack Hackson via National Geographic

As I walked, I tried my best to gracefully wipe it away. It was right at the top of the leg, so you can imagine my concern about being rude in public. After two unsuccessful attempts, I decided I would retain my dignity, and walk the remaining 150 feet until I could investigate in private.

You see, as much as I love the ocean, the beach and the water, I’m still fearful of what may be lurking beneath the surface.

My mind began racing with thoughts that some wet sea creature had been attracted to the color of my swimsuit and attached itself to me, you know like a leach or something.

Then I noticed I felt the same thing at the top of the other leg as well. Eew, what is that, I kind of wanted to throw up because of the thoughts in my head, I imagined sea slugs, sea cucumbers (video below, they exist!) and sea leaches!!!

As soon as I got onto the enclosed porch I whipped off my cover up and turned around to look at my reflection in the glass door. YIKES!!!

There was no sea cucumber type thing sticking to me. YAY!

Instead, my butt was sitting, actually sagging and drooping, right there at the top of my legs!

How did that happen? Really I know, but here are my excuses, maybe you can relate…

You see in February my travel schedule got outrageously busy. At the beginning, I was on top of my food, my sleep and my self-care, but…well, you know, I’m human and I started to slip.

Tortilla chips became my go to meal, my yoga practice slacked off, fresh produce rotted in my fridge and sleep, well, I just wasn’t getting enough.

Then to top it off my hubby had a true health crisis. He nearly died. And during his recovery, one of his friends sent him a case of Graeter’s Ice Cream!!! Yes, I ate it, AND I ate it from the tub…sigh. So, I could blame Stuart for it, but I wont, he’s a really great friend and one of the nicest guys.

FYI – Ice cream is a comfort food for me, my grand mother always had it and it just makes me feel safe, like when I lived with her when my dad was in Thailand. You probably have a comfort food as well.

All of this made my stress levels rise.

You see, stress creates, gives birth to and enjoys the company of FAT. They are great pals and when you see one, the other one is really close by.

It’s the body’s way of taking over and dealing with stressful situations we can’t or won’t process. It goes back to the deepest part of our brain that is in charge of survival. Once upon a time everything was about survival, and fat is one way the body protects against famine or disease.

And you know where your body stores stress fat…in the belly area of all places. For my body type, the butt, hips and thighs. Now, that makes bathing suit season even more stressful. Oh, but wait, that’s not all, I looked down and saw something I hadn’t seen in a while, my very own muffin top.

The good news is that some strange ocean creature didn’t attach itself to me like I thought. AND my bathing suit didn’t shrink after all. I actually grew and now I’m ‘fluffy’.

The other truly powerful good news is that the body never, never ever lies.

It always reveals what we experience, and have or have not done. I’ve learned that watching for changes in your body, your energy level, skin, and face is a great way gaining information about your health.

Well, this one thing I know is that if you want something different, you’ve got to do something different.

Now, I’m taking more time to prepare healthy meals and snacks.

I’m enjoying the fresh produce from my CSA, rotting produce will no longer be happening at the Kirby Kastle.

I started an new 90 Day Fitness and Nutrition Challenge called TERRAfit! Join me on the next round.

…annnnnd for an added boost I’m even going to do another ‘slim and sassy’ wrap or two before I head to the beach with the family. I’ve done them in the past, and got some good results. They are different for the other wraps out there because they are non toxic and actually support the body to release rather than forcing the body. (instructions coming soon)

Tell me…

What is your comfort food? Do you know why?

WOW! the Sea Cucumber is just one big digestion organ!

Links and resources

Lose Weight Naturally

44 You Need to Get a Good Night’s Sleep

Sleep Well, Wake Refreshed

Join My TERRAFit Life

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Stress and Radiance are like Oil and Water

Rommy Kirby — Sat, 10 May 2014 23:21:15 +0000

Have you been wondering where your vitality, radiance and even your ‘sexy’ went?

I have a pretty good guess, but first, let’s see how you answer the following questions.

Answer the following Yes or No

I get 7 to 8 hours of uninterrupted sleep every night.
I eat the right food for my body everyday.
I don’t eat any sugar.
I don’t drink coffee.
I don’t eat food that comes out of a box.
I drink at least 64 ounces of water every day.
I take omega supplements daily.
I enjoy the company of my best friends a minimum 1 time a week.
I only hang out with people that I really feel good around.
I have a job or vocation that I enjoy and fulfills me.
I eat lots of green veggies.
I enjoy walking in nature 3 to 4 times a week.
I meditate.
I have a thriving spiritual connection.
I can say no without guilt.
I always rest when I am tired.
I exercise my body 4 or more times a week.

Now, add up your score…

Did you score 14 -17 points? Congratulations! You’re rocking your life and need to share your secrets. Go ahead, skip the rest, scroll to the bottom and give me your tips for staying true to you.

Did you score 10 – 13? Think of this as a flashing yellow light in a construction zone. Slow down before you hit the concrete wall or run off the road. Be kinder and gentler with yourself. With some small consistent changes you will start feeling better in no time.

Did you score 1 – 9? You have got to stop what you are doing because it is not working for you. Change it now. Your health is taking a licking and your the one doing it to yourself. That’s right, you’re a grown up, you’ve got to take care of you.

If you scored below 6 you are seriously damaging your organs, your immunity and your relationships, especially the most important one…

the one with your health.

You see, you can’t be vital, radiant or feel sexy if your stress resiliency is low.

photo credit www.photographyblogger.net

It’s like trying to mix oil and water.

The good news is that you can increase your ability to handle stress.

You can also learn what really helps you feel better…it’s not a pint of Ben and Jerry’s Chunky Monkey lit by an episode of Sex In The City.

When you give yourself a break, lower undue stress and improve your self care you will get your groove back.

Here are 4 fundamentally fabulous tips to get your radiance and ‘sexy’ back.

Sleep more.

Yes, they have done studies on sleep, health, immunity, and resiliency and sleep is absolutely crucial to your health. Create a bedtime ritual. Turn off overhead lighting and technology at least 1 hour before you want to go to bed. Think about which of your night time habits, if they don’t help you be happier and healthier replace them with ones that will support you. Every night, I diffuse essential oils, specifically Calming Blend and Grounding Blend, for deeper, more restful sleep.

Eat the right food for your body.

Your body is the home of your soul, it is the way you will experience your purpose and fulfillment. If you have adopted a way of eating that isn’t good for you it’s like leaving the windows open during a storm over and over and over. One by one, your body’s systems will start to degrade. For women, it’s generally our reproductive and hormones that suffer first. To learn the foods that are right for you, you can do an elimination diet or get extra help from me, join one of my cleanses.

Start taking omega supplements.

If you are not eating 4 or more servings of salmon or sardines a week you simply don’t have enough. Your skin, your heart, your mood, your brain and your libido will thank you. Omega supplements can be tricky, I suggest getting your omegas from both plant and animal sources. I have found that the supplements you choose really do matter. If you want to know which supplements I suggest contact me.

Say yes to yourself so you can say no…

to that project or ‘friend’ that you drains you. Look at your schedule. What or who can you take out? Where or with whom can you have more ease and fun? Now, put the fun and ease in your schedule. If you don’t schedule it, you don’t really want it. You do want to have fun don’t you?

BONUS TIP

Begin to meditate. Have you seen all the research about meditation and health? Simply google the words ‘meditation health benefits’ and you will have more than enough to read for well over a week.

Click here for an easy meditation…

Remember, you may have been living with a score of 1 – 9 for a while, so it will take more than a day, a week and it might even take more than a month to rock your radiance again. Be patient with yourself, you wouldn’t expect a neglected house plant to get lush and green overnight, so give your body, your cells, your mind and your heart time to recover.

Tell me…

What did you find out about yourself and your habits that you can change to feel more radiant, vital and yes, even sexier?

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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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3 Simple Upgrades to Improve Your Diet

Rommy Kirby — Sun, 08 Sep 2013 01:54:58 +0000

Are you

ready to

upgrade

your

health?

Your body is pretty awesome! It’s also as elegant in it’s simplicity as it is intriguing in its complexity. An absolutely lovely work of experiential art.

It always responds perfectly…to whatever we give it.

If we give it higher quality food and nourishment today than we did yesterday, on a continual basis, it will respond with increased energy and vitality, until we reach our optimal health.

Here’s where ‘responds perfectly’ isn’t as glamorous as it sounds. Because the same is true if we give it lower quality food. It will respond with bloat, sinus drainage, stiff muscles and joints along with mental fog, energy dumps and fatigue. Until eventually, we are in a constant state of decline into disease.

So…if overtime we continually give it higher and higher quality food and nourishment, it will give us greater vibrancy, increased energy and more radiant skin, eyes and hair. It doesn’t have to be hard, just take baby steps to upgrade your health.

Commit to your health. Allow yourself to upgrade one step at a time so your lifestyle will support the long term results you desire.

Here are 3 Simple Upgrades you can make in your food choices…*

If the majority of your food comes in a crinkly wrapper or box, upgrade to canned food.
If the majority of your food comes from cans, upgrade to frozen fruits and vegetables.
If the majority of your food comes from the freezer aisle, upgrade to fresh fruits and vegetables.

Bonus Upgrade – For every 3 meals that come from restaurants and drive thrus, upgrade to at least one additional home cooked meal a week.

*Choose Organic whenever available to you.

Don’t be so hard on yourself. Changing your lifestyle is the way you improve your health and get the results you want.

Change, even desired change, is challenging and sometimes stressful. Decide to do just one thing today that you know will move you towards the body and health you desire.

Tell me, comment below…what did you like best about this article? What upgrade will you make today that will bring you one step closer to the result you want? What is the biggest challenge you face when you start a new health or fitness plan?

Previous Comments (7)

I love the upgrades you offered. Taking one step at a time and trying not to be so hard with ourselves!

Thank you, Keren! Being hard on ourselves is a symptom of overwhelm, right? When I start in on that, I know it’s time to get back to taking just one step at a time…life really isn’t a Hop Scotch game even though we play it like that.

I believe I’m in category 3. I would love to upgrade to relying less and less on frozen foods. This week I plan on trying a new fresh vegetable that I normally don’t make! My biggest challenge is usually time management and fitting in the extra cooking time.

That is a wonderful plan Shawne! What are you going to make? My new vegetable this week was a Rutabaga. Wasn’t sure about it, it tasted close to a turnip, but I did like it. And, yeah, I get the time management with the extra cooking. I try to bulk prep as much as possible.

Such great advice

WOW! Thank you Rachel! Sooooo glad you stopped by!

I love your advice – impactful, yet direct and one step at a time approach makes things like big dietary changes seem not so big!

I agree, Aliza. I’ve struggled with sweeping changes and just ended up frustrated. One step at a time suits me, and my clients so much better! xo

I love the concept of the ‘upgrade’. We can all apply it somewhere in our eating!

Thanks Marie! Traveling with my hubby has really opened my eyes to the value of ‘upgrades’.

Awesome. I like the 3 simple upgrades

Thanks so much, Richard.

Great advice from an amazing woman and Health Coach, Rommy it was a pleasure training with you. You are an inspiration. Lucie.

Reply by Rommy Kirby on Fri, 08/30/2013 – 04:01

OH LUCY! Thank you so much! It is a blessing to be sharing this purpose with you!

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