THE RESULTS ARE IN…YOU ARE:
Self-Care Savvy!
Congratulations!
You know that self-care practices are more than just bubble baths
and mani-pedis at the spa!
Self care is all about protecting your most valuable resources – your energy, your time, and your health – and making time for yourself and the things that are important to you.
It’s a critical part of maintaining your physical, mental and emotional health!
Read on for some of my best tips and resources to enhance your self-care practices!
“Self-compassion is simply giving the same kindness to ourselves that we would give to others.”
– Christopher Germer
What exactly IS self care?
‘Self-care’ describes anything that we do that helps us maintain our physical, mental, and emotional health.
It includes all the things we do to preserve our energy, promote relaxation, and restore our sense of self-worth.
Self-care is an essential part of preventing burnout, and is more important now than ever to protect our peace of mind.
Look around… we are under constant stress from work, family and the world around us!
Taking care of ourselves allows us to be better equipped to handle whatever life throws our way.
There are many simple things we can do every day to take care of ourselves: being present, getting enough sleep, and spending time with loved ones are all important parts of self-care!
Think you don’t have time for self care?
It’s important to make time for it, but if you’re crunched for time, just taking a break when you’re feeling overwhelmed can help you manage stress, improve your mood and energy levels, and boost your immune system!
1
Boost your physical health…
- Balance your nutrition with eating for experience
Getting your daily dose of healthy fats, lean proteins, and micronutrient-rich vegetables is important… but so is mindfully delighting in those homemade cookies your bestie baked you!
- Move mindfully
Finding a way to get 30-60 minutes of blood-pumping activity that you enjoy most days of the week can help your heart and lungs get, and stay, strong!
- Maintain a healthy gut
Known as the second brain, your gut can have a big impact on your immune system! Be sure to keep it happy with lots of probiotic-rich foods!
2
Boost your mental health…
- Develop a meditation practice
A recent study showed that a daily meditation practice can help to improve symptoms of depression and also regulate the body’s stress response, which can lead to a better mood and less anxiety.If you’re new to meditation you can start with just a few minutes a day!
- Making time to mingle
Friends make us laugh, help us when we’re down, and give us a shoulder to cry on. Spending time with friends can boost your mood and increase your sense of belonging and self-worth.
- Be mindful
Regular mindfulness practice has been shown to help us to feel more calm and balanced, and better able to cope with difficult situations.By paying attention to our thoughts, sensations, and actions in the present moment, we can learn to become more aware of our feelings, and be better able to manage them.
3
Boost your emotional health…
- Write in a Journal
The act of writing down your thoughts and feelings can help you to process them in a more constructive way, providing you with a space to express yourself without judgement.Journaling can also help you to identify negative thought patterns and behaviors, so that you can work on changing them.
- Express gratitude
Expressing thankfulness for the things in your life has been shown to boost boost dopamine and serotonin, the neurotransmitters in the brain that improve your mood immediately, giving you those positive feelings of pleasure, happiness, and well-being.Take a few minutes each day to reflect on what you feel grateful for!
…have we met??
If not, allow me to introduce your guide on this self-care journey!
I’m Laurie Mallon…
I’m a former personal trainer and health coach turned anti-diet activist and I’m also the host of the Results Without Restriction podcast.
Each week I chat with experts in the field of health and wellness without a focus on weight or size.
We explore all kinds of topics that help us discover what we can add to help us live fully and take up space instead of shrinking down.
Practicing self-care is at the core of RWR, because we all need a strong foundation of habits that promote physical, mental, and emotional health to have the energy to care for ourselves and those we love.
I’m so glad you’re here and I hope you find exactly what you need so you can get Results Without Restriction.
Resources for You
Struggling with sleep?
Bouncing back from burnout?
Want to eat for more energy?
looking for something else?
Check out the rest of the podcast episodes! There are chats on a variety of topics:
NUTRITION
MOVEMENT MEDITATION
STRESS MANAGEMENT
GOAL SETTING MINDSET
INTUITIVE EATING
There are lots more episodes coming soon,
so keep an eye on your inbox to be the first to know when they’ve aired!
Check out the rest of the podcast episodes! There are chats on a variety of topics:
NUTRITION • MOVEMENT • MEDITATION • STRESS MANAGEMENT •
GOAL SETTING • MINDSET • INTUITIVE EATING
There are lots more episodes coming soon,
so keep an eye on your inbox to be the first to know when they’ve aired!