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

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.

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?

The post Stress and Radiance are like Oil and Water first appeared on Manage Stress | Increase Energy |Simple Solutions | Rommy Kirby, Holistic Health Coach, Yoga Personal Trainer, Essential Oil Educator.

Simple Strategy to Stay Healthy

Rommy Kirby — Tue, 07 Jan 2014 20:47:05 +0000

Just because everyone else in the house or at work has the crud doesn’t mean that you have to join them in their misery. To be honest, staying well when everyone around you is sick is a totally doable if you know what to do.

Over the Christmas holidays, my house seemed to be ground zero…

One daughter came home with a cough and sore throat, the other daughter complained of fatigue and sore throat, my nephew actually had strep and my hubby…my poor hubby was the sickest he has ever been in his adult life.

And I…well I managed to stay healthy using this simple strategy.

Staying well in the face of illness doesn’t take monumental effort but it does take determined focus and intention.

Start using this strategy now so that when everyone around you is dropping like flies with wicked colds and nasty flu, you can stay healthy.

This is exactly what I did to stay well…and I slept with one very sick, feverish, chill shaking, gnarly coughing machine.

Stay healthy strategy…

Make sure you get 7-8 hours of sleep. When you sleep your body is repairing itself. That’s why when you are sick, all you want to do is sleep. Sleep is THE most productive thing you can do to get well.

Stress happens. We all have stress! It’s how we process it and perceive that makes the difference. Remember, nothing lasts forever, the boss will get over it, the kids will get better, the cold and virus will go away. Give yourself at least 5 minutes a day of focusing on your breath or move your body in a meditative way to increase your stress resiliency.

If you do feel something coming on…go into rest mode. This means if it isn’t necessary to life support for yourself or your family, don’t do it. You have a sacred obligation to take care of yourself.

Stay hydrated. I know I say this all the time, but your cells need water to do their job well.

If you do feel something coming on…start right now to flush your body with hydration. This will also boost your mental power so that you can make better health decisions. It will help your body to process out virus and bacteria that may not have sunk their claws into you…yet.

I add a drop of Lemon, Lime and Grapefruit essential oil to my water when I know that my immune system is challenged.

Start eating more citrus fruits and drinking fresh juices to up your vitamin C levels. I recommend Just Cranberry from R.W. Knudsen. Here’s a recipe.

Be sure that your vitamin D levels remain optimal. A study done in 2010 shows that Vitamin D is an effective strategy against influenza. According to Dr. Mercola, optimal levels are therapeutic at 50-70 ng/ml year-round.

Get cultured. Stop eating sugar and start eating fermented foods with live cultures. These live cultures are full of beneficial bacteria that will fight harmful bacteria. Stack your team and populate your gut with them. My go to’s are, Inner Eco Original Coconut Water Kefir and Farmhouse Culture.

Studies have shown that cultured and fermented foods reduce fever, coughing, runny nose and antibiotic use in children. Just think what it will do for you.

Eating your probiotics is favorable to supplementing because bacteria in fermented and cultured foods will colonize your the lining of your digestive tract with more diverse strains of beneficial bacteria. BONUS – makes for great skin!

Basics that you know but probably over look when stressed and caring for others…

Wash your hands more often. Stop using that antibacterial soap because it’s killing the good bacteria on your skin as well. I use an Essential Oil Based Foaming Hand Wash in my home and in my yoga studio.

Take high quality animal based Omega-3 Fats. Good for the brain and for your immunity. I’ve been using a particular omega for a while now and noticed a sharp decline in illness, migraine and hot flash.

Use natural immune support. Oregano, melaleuca and thyme are just a few that will support your immunity against those tiny microscopic villains of illness. When everyone around me is sick, when they get essential oil application, I get essential oil application. Always.

Check out this video to see how awesome your body is at chasing down and eliminating those nasty villains.

Staying healthy and well is not rocket science, complex or expensive, but getting well can be time consuming, financially draining and difficult.

Tell me…

What 1 strategy from this article do you want to start doing to help you stay well? Already do these things…share your tip below.

http://articles.mercola.com/sites/articles/archive/2014/01/06/flu-attack.aspx#_edn6

http://www.ncbi.nlm.nih.gov/pubmed/?term=Leyer+G+Pediatrics

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

Essentially Happy Head Elixir

Rommy Kirby — Wed, 18 Dec 2013 17:56:45 +0000

It is estimated that 25 million working days are lost due to headaches, particularly migraine.

I suffered..scratch that, I was actually I was debilitated by them, for over 6 years!

It was a vicious cycle…

migraine, meds, recover from meds, 1 maybe 2 good days of bright hope, then it started all over again.

It took a lot of work, a thorough detox, and years of living a daily detox lifestyle to enjoy the health I have today. Seldom do I get a migraine. When I do, most of the time, I can nip it in the bud naturally.

Here is one natural and delicious way of staying in the game without the nasty side effects…by the way, this is also great for those times when you have overindulged…

Essentially Happy Head Elixir

Ingredients:

3 Granny Smith Apples
4 Stalks Celery
1/4 cup fresh clean water
1-2 Lemons
2 drops Cinnamon Bark Essential Oil
2 drops Grapefruit Essential Oil
1-2 drops Ginger Essential Oil

Directions:

Juice apples, celery and lemon.
Pour water through juicer to get all the goodies
Drop Cinnamon Bark, Grapefruit, and Ginger Essential Oils into glass
Pour juice into glass
Enjoy

This recipe

aids the liver
helps to emulsify fats
supports digestion

Next time, you’ve been over served (hangover anyone?), over eaten or feeling Captain Head Tension rally her Storm Troopers, give this a try. Your body will thank you.

Know someone that can use this?

Use one of the buttons below, share it, send it their way.

*I only use and recommend pure, 3rd party tested, therapeutic essential oils. Send me an email to get yours today

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

The Smart Person’s Guide to Water – Stop The Every 20 Minute Pee Break Cycle

Rommy Kirby — Mon, 14 Oct 2013 14:43:44 +0000

Stop the “Every 20 Minute Pee Breaks”

courtesy of signicturesdotnet

You know irritating it is…

…you get ready to leave your house and you think ‘oops, what if traffic is bad’. So you stop, turn around and head to the toilet just to be sure.

…or how about when you’re on that deadline, and , you’ve been sipping water all day to keep you brain functioning at optimal…but…grrr…have to pee AGAIN!

…you’ve been on hold for 30 minutes and finally reached a real, live person…and bummer, you have to ring off to use the loo

…and most irritating…you’re just about to drop into the land of nod and, suddenly…‘no, surely not, no, I’ll make it through the night, oh yeah, I better get up and go pee’…you throw the covers back, leave your comfy spot and stumble to the toilet with half closed eyes hoping you will be able to fall back to sleep.

It happens to all of us. Especially, when we are focused on health, cleansing, weight release, optimal brain function or anti-aging.

All the experts tell us, drink water. Drink half your weight in ounces as a maintenance level. It’s so easy to give up on ever being well hydrated because all those pee breaks seem to eat away time.

Try this trick for staying optimally hydrated for optimal brain function, high productivity and H2-Obviously Better Skin.

Chunk It

Just like you chunk together errands and tasks, drink your water in chunks throughout the day.

Sipping water all day will make you need to pee every 20 – 30 minutes. Your hard working kidneys will feel like they are running a marathon every single day because they don’t get a chance to recover.

Instead, drink your room temp or warmer water in 16-24 ounce chunks 3-4 times a day.

Drink 16-24 ounces of water in 3 – 10 minutes for optimal results.

Benefits

kidneys will begin to flush out sediment
digestion will be stronger
increased productivity because of fewer pee breaks
better brain function because its easier to stay hydrated
boosts immunity
decreases inflammation
speeds recovery and healing

Optimal times to drink

Upon rising ~ Drink 24 ounces of water within 10 minutes of waking because your body is dehydrated when you wake up.
1 hour before meals ~ This will help to stimulate peristalsis in the digestive system without diluting precious digestive juices.
2 hours before bed ~ No one wants to wake up to pee. Take control and plan to avoid it and you will be able to process water through by bedtime.
1 hour before workout ~ Do this and you may not have to carry water or stop for that water break…unless you are over exercising…in that case, consider working with your body instead of against it.

BONUS Daily Detox Tip
Add a drop of lemon essential oil for added detox support. If you’re using essential oils, be sure that you have the best quality. Send me an email and I’ll tell you the oils I trust.

Tell Me Beautiful…

How much water to you drink a day? What is your best hydration tip?

The post The Smart Person’s Guide to Water – Stop The Every 20 Minute Pee Break Cycle first appeared on Manage Stress | Increase Energy |Simple Solutions | Rommy Kirby, Holistic Health Coach, Yoga Personal Trainer, Essential Oil Educator.