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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.

The post Put Your Oxygen Mask On First first appeared on Manage Stress | Increase Energy |Simple Solutions | Rommy Kirby, Holistic Health Coach, Yoga Personal Trainer, Essential Oil Educator.

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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7 Super Self-Care Tips

Rommy Kirby — Sat, 01 Nov 2014 10:35:54 +0000

Is life feeling like a vicious game of Dodge Ball these days? You know, balls whirring past your head, hitting your hip, tripping you up at every turn or ouch…maybe even gut punching you?

It happens to all of us right?

Sometimes we are just so busy with work, kids, school or busy-ness that we don’t see what’s coming until, out of the blue, we are hit.

Usually that hit comes in the form of a cold or flu, sometimes it can be worse like pneumonia or an auto-immune flair up.

A few weeks ago, I let my life get frenetic. I had just finished a 5 day yoga training intensive and was leaving to spend time with my coach at a mastermind retreat. The day before I was to fly south for the retreat, I woke up feeling achy all over, low appetite and incredibly tired.

There was no way I was going to fly in that condition, nor was I going to miss this retreat, so I went into…

Super Self Care Mode

It WORKED!!! The next morning when I woke up at the not so civilized hour of 3:30 a.m., and I felt great!

Okay, I know, great is a stretch at that hour of the day, but I had no aches, I had an appetite and I wasn’t abnormally tired. Keep reading to find out exactly what I did to send this nasty bug on its way.

Super Self Care Mode isn’t about being indulgent with pleasure, though it is indeed pleasurable.

Super Self Care Mode is about honoring the sensations of your body so that you can stay well even at times of high stress.

If you are taking care of a sick loved one, a parent that can no longer care for themselves or feel like you are hanging on by your finger nails you owe it to your body and your health to take super-dupe good care of you.

There are a lot of people that rely on you, but you will not be able to support them if you are not committed to your health first.

So if it isn’t about being indulgent with pleasure, what is Super Self Care?

Super Self Care is about not harming your health with toxic things like

sugar (that tub Ben and Jerry’s may feel soothing, but it isn’t going to change your circumstance),
one too many glasses of wine (may make you ‘feel’ relaxed, but your sleep AND you skin is going to suffer),
all-nighters (are not only counter productive to creativity and productivity, they add flab around your belly and bags under your eyes) and
critical self talk (simply the most destructive habit you can engage in…science has proven that your cells hear every word or thought you say or think and they respond accordingly).

7 Super Self Care Mode Tips

to help you make through the rainy days of life.

# 1 Get to bed no later than 10:00 p.m.. Studies have shown that the more sleep you get before midnight, the better you sleep. Good sleep is vital to a slim waistline.

#2 Drink plenty of water. Your brain is 60% water by weight, drink up for optimal functioning.

#3 Eat as many whole, minimal processed foods as possible. It takes a lot of energy to digest today’s processed foods. Those crunchy chips may seem appealing, but they hold no nutritional value and create oxidation and inflammation in the body and they use way too much energy to digest. It’s like leaving the windows open and running the air conditioner. Stress will deplete your body of stored vitamins, trace elements and minerals.

#4 Be social. We all feel better when we are not alone. Call a friend or mentor, someone that won’t take mealy mouthed complaints from you, but will lend a compassionate ear.

#5 Practice gratitude. I know, I know…that is always said, but once again, studies have shown that when we take time to feel gratitude for even the smallest of things, like this next breath for instance, our immunity increases, our ability to manage stress goes up.

#6 Actively rest. What??? Yep, there is such a thing as active rest and no, it has nothing to do with video games or Downton Abby marathons, those pastimes are not restful to your mind, body or eyes. Active rest is deliberately resting with no visual or mental stimulation. If you’ve been in a yoga class, you have engaged in active rest at the end of class, it’s called Savasana. Meditation is a form of active rest that is being widely studied. The benefits are noticed not only in the physical body but also mental health and emotional stability.

#7 Only do the necessary. We often put more on our plates than we actually need to be responsible for. Focus on what absolutely needs to be done. Ask someone else to the rest or just let it go…the world won’t end if the laundry isn’t folded ‘just so’. I promise.

Tell me…

What is stressing you out these days?

Email me to learn my personal recommendations

Comments

Submitted by Wendy Cuba-Danca (not verified) on Mon, 03/18/2013 – 23:05

Those essential oils are terrific!! I have been taking flu bombs today and am drinking the water with lemon and on doing the On Guard too. ALL your tips are great! Thanks for the reminders. Sharing!! <3

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Submitted by Rommy Kirby on Tue, 03/19/2013 – 14:25

Thanks Wendy! I kept up with my Essential Oil regimen for 2 more days just to be sure and didn’t even have a single ache, cough, sore throat or feel tired. Stay well and feel good!

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Submitted by Angela Privin (not verified) on Mon, 03/18/2013 – 23:57

You are definitely speaking my language. Of your list above number 5 through 7 resonate with my personal experience. I think that active rest is what our body craves often and yet we deprives ourselves of this nutrient. If rest was a vitamin we would all be deficient! So rest, gratitude (creates positive attitude) and paring down out to do list are the healthiest things we can do for ourselves whether we are sick or not!

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Submitted by Rommy Kirby on Tue, 03/19/2013 – 14:30

I’m so glad you found value Angela! You’re so right, if we had a blood serum test for adequate rest we would all be deficient at times, I like how you state that…if rest was a vitamin. The great thing about is that we can get that without spending a single dime!

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Submitted by hayley hobson (not verified) on Tue, 03/19/2013 – 04:46

I used to ignore my body all the time and shove whatever I could get my hands on in my mouth, but then I developed food allergies and had digestive problems (anything that could go wrong did) and so I changed my entire life. Self care requires enormous mindfulness and proactive thinking. So many people go through life on autopilot, just acting, never taking a moment to consider what life would like look if they played an active role in everything they do. I use doTerra essential oils now to look after my health and my family’s well being. In addition to having a vegan diet and getting plenty of exercise, I take extra steps to ensure my health by taking my supplements and treating my ailments with essential oils. Essential oils (I kid you not, have change my life, the way I look at medicine and a holistic approach to life). Thanks for sharing this. I really appreciated what you wrote.

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Submitted by Rommy Kirby on Tue, 03/19/2013 – 14:36

Hayley, I totally get what your saying. The doTerra oils are both curative and supportive. Self Care really does take enormousness mindfulness, proactive thinking and… I’ll even add one to your list…commitment to be of service and fulfill our purpose. It is anything but selfish because the only way we can best care for others is to be sure we are on our A game. Thanks so much for stopping by!

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Submitted by Jessica Lopez (not verified) on Tue, 03/19/2013 – 11:24

I LOVE these 7 steps! They are so simple, but somehow we all seem to constantly forget about them! Thank you for the awesome resource and for making a list so we can print it out and tape it on our fridge so we never forget! I love the active rest part as well. I know for myself, it’s hard to turn my brain off and usually when I’m resting there is always still the TV or noise stimulating my brain, thank you for the reminder!!

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Submitted by Rommy Kirby on Tue, 03/19/2013 – 14:45

Hi Jessica, thank you sooo much. Active rest has strong healing, restorative AND rejuvenating properties…no calories, no caffeine buzz and no sugar dumps! Our ears are the hardest working sensory organs…they are always on alert, even when we sleep, so giving them a break is super charging our rest.

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Submitted by Sue Eull | Eull… (not verified) on Wed, 03/20/2013 – 18:12

I especially liked tips 5 & 6! Looking for the things to give gratitude usually changes my entire perspective of the circumstances of the day. Tip 6 is a great reminder to sometimes shut out the noise of the day even in small ways such as turning off the TV, car radio, or finding a quiet spot for a few minutes. Great list!

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Submitted by Rommy Kirby on Wed, 03/20/2013 – 22:25

Thanks Sue, I’m glad you like it! And really, you’re right, it can be in those small ways you mentioned. I always have a song in my head and #6 makes me sing…the sound of silence…

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Submitted by Cathy / The Hea… (not verified) on Thu, 03/21/2013 – 00:13

I like your list of 7…especially # 1 to bed by 10:00…I have much better days when I get my beauty sleep. & GRATITUDE…that changes every thing! Thanks!

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Submitted by Rommy Kirby on Thu, 03/21/2013 – 16:47

#1 is probably my most challenging investment but the one that pays me the biggest dividends! For me too, Gratitude is a game changer…Thanks Cathy!

– See more at: http://rommy-kirby.healthcoach.integrativenutrition.com/blog/2013/03/7-super-self-care-mode-tips#sthash.leNuUc9j.dpuf

The post 7 Super Self-Care Tips first appeared on Manage Stress | Increase Energy |Simple Solutions | Rommy Kirby, Holistic Health Coach, Yoga Personal Trainer, Essential Oil Educator.

A Healthy Legacy

Rommy Kirby — Mon, 26 May 2014 20:22:02 +0000

We all have a legacy. In fact, we have several. When we go the our medical providers, we give them our health history and the legacy of health handed down to us. When we create a family of our own, we bring traditions, beliefs and habits that are from our family and heritage, that’s legacy. We each have been given spiritual legacy, emotional legacy, physical legacy and even financial legacy.

Sometimes, legacy is wonderful and we are really proud of it, like me in the case of my military legacy. Sometimes, legacy is scary and causes us fear and worry, especially when it is health related.

When it comes to your health legacy, things like diabetes, obesity, depression, high blood pressure, and cancer tend to stand out, cause a great deal of stress and get lots of attention. But, did you know that while these conditions may be part of your health legacy, they do not have to be a part of your future. They certainly don’t have to be part of your children’s health legacy.

You’ve probably heard the adage, ‘an ounce of prevention is worth a pound of cure’.

Those 10 words can have a positive impact on your health.

Prevention is key to changing your health, it is the foundational to radiant optimal wellness.

6 Foundational Steps For Prevention

EAT RIGHT FOR YOUR BODY

Sometimes I day dream about having my own personal chef to create the foods I need at the time I need them, to me, that would make life so much simpler!

Eating right can be a challenge. Bread may not upset your tummy, but may your husbands. Grains may help your sister rock her marathon but you get headaches and hot flashes. Dairy may give you zits but your neighbor thrives on it. And sugar…well absolutely none of us are any better with it and it makes all of us look older, just give it up to be your radiant best.

How can you eat right when you don’t even know if you can trust your food?

Avoid fast food like the plague!
Eat more foods that look like it came out of the ground, off a vine or a tree.
Eat fewer things that come with an expiration label because it’s not ‘real’ food.

Even though we are 99.9% alike, that .1% will make all the difference in your health. Eat for to support your body, not a dogma or philosophy or belief system, so that you can experience optimal wellness.

EXERCISE APPROPRIATELY

As a yogi, I do believe that yoga is good for everyone. But…not everyone should do the same yoga.

Not everyone should run.

Not everyone should lift weights.

Find a fitness pursuit that you love. One that makes you happy you did it. One that your body craves.

I have a few public yoga videos, click here to check them out.

REST TO BUILD STRESS RESILIENCY

Are you a person that brags about how little sleep you get? Do you brag that you can stay up until the wee hours of the morning and still be chipper the next day?

When I was in my 20’s I could stay out all night long, not sleep and still feel great the next day. I thought beauty sleep was over rated. Now, solidly in my 40’s, I can tell it makes a huge difference.

Sleep is when our body heals and rejuvenates. (did you see that…rejuvenate actually means make young) Without sleep, we become grumpy, our immune system is challenged and it is harder to make sound choices.

REDUCE YOUR TOXIC LOAD

…click here to read more

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

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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