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In this episode, Suzanne sets the stage for a six week series focusing on six basic emotions; happiness, sadness, anger, fear, disgust & surprise. She seeks to squash the stigma of asking for help when it comes to maintaining emotional well-being.
She wants everyone listening to know that it's healthy to FEEL. There are plenty of strategies to help DEAL with big feelings. Dealing with these feelings is truly how we HEAL. She recommends the Feelings Fitness Formula, yoga + mindfulness = emotional well-being. That being said, a healthy dose of telling your story and/or writing your story can be cathartic as well. This episode takes a deep dive into the human brain to help us understand why we do what we do and why we feel the way we feel. The primitive brain, the brain chemistry & the more modern brain all play a factor in emotional well-being. Primitive Brain: -It has a negativity bias. -Its default is to search for danger. -It served our ancestors well as they sought to survive in the wild. Brain Chemistry: -Amygdala: almond shaped set of neurons in the medial temporal lobe of the brain known to play an important role in the processing of emotions. -Vagus nerve: a large nerve that sends signals between the brain and the organs -Cortisol: the body's stress hormone released from the adrenal glands that is responsible for the fight, flight or freeze response. -Neuroplasticity: the brain's lifetime ability to reorganize itself through new neural connections. Modern Brain: -Due to the primitive brain, humans are anxious & hyper-vigilant even when things are going well. -When it senses growth, alarm bells go off. -But, with the knowledge of neuroplasticity thanks to modern science, we now know that the brain is more like a muscle & can grow new connections and create new pathways in order to be successful in todays modern world. Be sure to get on the mailing list for even more Feelings Fitness goodness. Just put "opt-in" in the subject line of an email sent to suzanne@feelingsfitness.com Did you enjoy this episode? Do you want more? Be sure to subscribe & leave a review on iTunes or Spotify. Want more details about this episode? Head over to the website, www.feelingsfitness.com. Want more connection with Feelings Fitness? Join me over on the Feelings Fitness Facebook page, www.facebook.com/feelingsfitness/. You can also find Feelings Fitness on Instagram too.
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In this episode, Suzanne dives into her vision for 2020 and how the Feelings Fitness Formula is helping her do so.
Yoga -Asanas or poses -Pranayama or breath work -8 limbs of yoga as a roadmap to living a yogic lifestyle + Mindfulness -Home -Health -Happiness = Emotional well-being -Being resourceful when it comes to emotional well-being -Training the brain to be stronger than the feelings She shares examples of her own families highs & lows in order to show how the Feelings Fitness Formula can be used in every day family life. Examples from this episode are.. An epic fail when it came to setting goals for 2019 and how for 2020 she is going to focus on SMART goals instead. Listen in to find out what SMART stands for and how you can use it to set your own goals. Home - De-junk January due to messes created during the holiday season. Health - Dry January. Focus on eating whole foods. Happiness - Family Meetings & mapping out Family Fun. Upcoming episodes will focus EMOTIONS. Feelings Fitness will be taking a deep dive into the hardwired human brain to help train the brain to be stronger than the feelings. Be sure to get on the mailing list for even more Feelings Fitness goodness. Just put "opt-in" in the subject line of an email sent to suzanne@feelingsfitness.com Did you enjoy this episode? Do you want more? Be sure to subscribe & leave a review on iTunes or Spotify. Want more details about this episode? Head over to the website, www.feelingsfitness.com. Want more connection with Feelings Fitness? Join me over on the Feelings Fitness Facebook page, www.facebook.com/feelingsfitness/. You can also find Feelings Fitness on Instagram too.
In this episode Suzanne discusses why you should NOT let your critics get the best of you.
She shares a personal experience of being criticized and how she conquered that awful feeling of "not good enough." She also shares her favorite quote that always puts being criticized into perspective. Did you enjoy this episode? Do you want more? Be sure to subscribe & leave a review on iTunes or Spotify. Want more details about this episode? Head over to the website, www.feelingsfitness.com. Want more connection with Feelings Fitness? Join me over on the Feelings Fitness Facebook page, www.facebook.com/feelingsfitness/. You can also find Feelings Fitness on Instagram too.
In this episode, Suzanne explains why she chooses to set an intention rather than a resolution for the new year.
Resolutions tend to feel so negative. They tend to be that shaming voice inside our head telling us that we aren't good enough. Intentions feel more positive and uplifting. They seem to lend themselves towards goal setting. Suzanne discusses her intention to "train her brain to be stronger than her feelings," and she invites you to do the same. By using tools such as yogic breathing, meditation and mindfulness, this intention is very achievable. It will make life's many challenges feel much more manageable. She also shares two of her favorite meditation mantras that she learned from Kristen McGee at Peloton Meditation. -"Peace above me. Peace below me. Peace around me. Peace within me." -"Where I am. Is where I am meant to be." Did you enjoy this episode? Do you want more? Be sure to subscribe & leave a review on iTunes or Spotify. Want more details about this episode? Head over to the website, www.feelingsfitness.com. Want more connection with Feelings Fitness? Join me over on the Feelings Fitness Facebook page, www.facebook.com/feelingsfitness/. You can also find Feelings Fitness on Instagram too.
In this episode, Suzanne shares her favorite books from 2019. She explains how one positive book leads to another and how this can have such a positive impact on life goals.
Although her full book list is long, she chooses excerpts and quotes from her top five to share. Top 5 List: Girl, Stop Apologizing by Rachel Hollis High Performance Habits by Brendon Burchard The One Thing by Gary Keller and Jay Papasan Everything Is Figureoutable by Marie Forleo Raising Good Humans by Hunter Clarke-Fields These books have guided Suzanne both professionally and personally. She highly recommends each and every one of these. Podcasts mentioned: Rise Podcast with Rachel Hollis Online Marketing Made Easy with Amy Porterfield The Mindful Mama Podcast with Hunter Clarke-Fields
In this episode Suzanne gives suggestions on how to "Just BE" during the holiday season.
She drops a whole bunch of "BE" bombs... Be present. Be patient. Be prepared. Be intentional. Be flexible. Be willing to see other points of view. Be kind. Be generous. Be gentle. Be understanding. Be conscious of time. Be traditional. Be forgiving. Be grateful. Be graceful. Be faithful to your beliefs. Be a big kid. But, be on your best behavior. Be one with your breath. She also invites you to test out BOX breathing. A technique that has been shown to enhance performance and concentration. It is said to aid in stress relieving too. It has also been sited as a treatment method for generalized anxiety disorder, panic disorder, post-traumatic stress disorder and depression. To do box breathing, also known as, four square breathing... Begin with a full exhale. Inhale through the nose for a count of 4. HOLD for a count of 4. Exhale for a count of 4. HOLD for a count of 4. Repeat...ideally for 4 full cycles. Did you enjoy this episode? Do you want more? Be sure to subscribe & leave a review on iTunes or Spotify. Want more details about this episode? Head over to the website, www.feelingsfitness.com. Want more connection with Feelings Fitness? Join me over on the Feelings Fitness Facebook page, www.facebook.com/feelingsfitness/. You can also find Feelings Fitness on Instagram too
In this episode Suzanne discusses the Fall Fresh Start series. This is part three, HAPPINESS.
HAPPINESS is being intentional about friends and family. It’s about creating connections. “We are hardwired to connect with others it’s what gives purpose and meaning to our lives and without it there is suffering.” -Brene Brown The 7-part HAPPINESS series:
Have a PLAN. Plan to CONNECT with others. Suzanne introduced bunny breath. Inhale 4-6 quick breaths through the nose. Exhale through the mouth with a long, smooth sigh. The quick intake of oxygen can help with focus. Although geared towards the kids, this breathing technique has helped her from having mommy meltdowns. It is not selfish to focus on your own happiness. “One of the best ways to make yourself happy is to make other people happy. One of the best ways to make other people happy is to be happy yourself.” -Gretchen Rubin Did you enjoy this episode? Do you want more? Be sure to subscribe & leave a review on iTunes or Spotify. Want more details about this episode? Head over to the website, www.feelingsfitness.com. Want more connection with Feelings Fitness? Join me over on the Feelings Fitness Facebook page, www.facebook.com/feelingsfitness/. You can also find Feelings Fitness on Instagram too
In this episode, Suzanne discusses mindful strategies to stay healthy this fall season. Last week she focused on the HOME, this week she focuses on HEALTH and next week will be dedicated to HAPPINESS.
If you are a visual person, check out the Feelings Fitness Facebook and/or Instagram page to see a picture of the seven HEALTH categories for the week. Below are a few highlights & resources for each category. Plan 4 Productivity: "If you fail to plan, you are planning to fail." - Benjamin Franklin Books: High Performance Habits by Brendon Burchard + Planner Do It Scared by Ruth Soukup + Living Well Planner The One Thing by Gary Keller & Jay Papasan Dress 4 Success: When you dress better, you FEEL better Less is more helps avoid decision fatigue But, be sure to have what you need Try out Stitch Fix...a shopping time saver. Exercise 4 Emotions: Use yoga for exercise(strength) and for emotions too. Cardio - run and bike Test out Peloton...not only great for exercise, but the instructors feel like life coaches too. You get off the bike feeling healthy in mind, body & spirit! Eat 4 Energy: Focus on fresh & seasonal produce Use the Living Well Planner to help map out meals Test out delivery services such as Blue Apron and/or Daily Harvest Remember you are focusing on foods that fuel the mind, body & spirit. Sleep 4 Synergy: Sleep helps reset the body Book: The Sleep Revolution by Arianna Huffington Hair, Skin, & Nails: Take note of these, they reveal a lot about what is happening internally Look fresh, FEEL fresh, be more productive Schedule these things not only as maintenance, but as pampering as well Yoga & Mindfulness: Although these could go into Exercise 4 Emotions, they deserve a category of their own. Yoga is a tool for mindfulness/meditation Suzanne introduced lion's breath as a tool to release tension, relieve stress, and alleviate anger. Be sure to test it out. Use Fall Fresh Start as a way to work towards a new mindset well before the new year begins. Use the Facebook and Instagram community as an accountability partner. And as Marie Forleo says, "PROGRESS comes from ACTION not THOUGHT." Don't just think about starting fresh, get out and take action! You'll be happy you did. Did you enjoy this episode? Do you want more? Be sure to subscribe & leave a review on iTunes or Spotify. Want more details about this episode? Head over to the website, www.feelingsfitness.com. Want more connection with Feelings Fitness? Join me over on the Feelings Fitness Facebook page, www.facebook.com/feelingsfitness/. You can also find Feelings Fitness on Instagram too, www.instagram.com/feelingsfitness/! P.S. Don't forget to always be checking in with your breath… -yogic breathing - inhale belly expands. exhale belly sinks back towards the spine -nadi shodhana - alternate nostril -ujjayi - victorious breath, ocean breath, darth vader. -lion's breath YouTube if you need a visual guide. Connect the mind & body via the breath. FEEL Fit. Mind, Body & Spirit.
In this episode, Suzanne revisits one of her favorite strategies, Fall Fresh Start. It's a MINDFUL way to freshen up your HOME, HEALTH, and HAPPINESS.
Don't wait until the new year to create a new MINDSET. Use the FALL season to START FRESH. New season. New school year. New you. Part One. HOME. “Outer Order, Inner Calm” by Gretchen Rubin has lots of FRESH HOME ideas... -Abandon a project -Toss unnecessary papers -Do you need more than one: paper clips, rubber bands, crayons -Mock move -Beware of buying souvenirs -Assign each day a task -Stay current with child’s interests Or test out what Suzanne likes to do... Imagine your home is your favorite bed & breakfast What does it FEEL like. Warm, fuzzy, clutter free... Visualize that cozy space - What can you do to create that FEELing in your own space? Many of us have families and quite possibly kids to contend with, so it may take some family meetings and perhaps even a family boot camp to keep your HOME FEELing like your favorite bed & breakfast. Being mindful of the way we FEEL is the first step in finding a way to create a space that FEELS peaceful! Week one of the FALL FRESH START... -deep cleaning: car detailed, etc. -declutter: suggestions from Gretchen Rubin's book -detox: using norwex and young living products -papers shredded & files organized -patio & flowers: mums & a cozy tabletop fire pit -sights(mums), sounds(football) & scents(bonfire, grilling) -finances: financial peace university with dave ramsey Join the three week challenge leading us out of fall... -revisit the fall fresh start challenge on FB and Instagram -fine tune things already done -launch into winter and the holiday season with a clutter-free space & a positive mindset Something to look forward to...Winter Wonder, Home, Health, and Happiness Challenge. A way to avoid the winter blues(if you live in a part of the world with winters). It is a way to peak our curiosity, warm our hearts, and create memorable moments in a season that often times leaves us feeling cold. But for now, we wrap up week one of FALL Fresh Start focusing on HOME. Next week we will look and HEALTH. And the final week will address HAPPINESS. Did you enjoy this episode? Do you want more? Be sure to subscribe & leave a review on iTunes or Spotify. Want more details about this episode? Head over to the website, www.feelingsfitness.com. Want more connection with Feelings Fitness? Join me over on the Feelings Fitness Facebook page, www.facebook.com/feelingsfitness/. You can also find Feelings Fitness on Instagram too, www.instagram.com/feelingsfitness/! P.S. Don't forget to always be checking in with your breath… -yogic breathing - inhale belly expands. exhale belly sinks back towards the spine -nadi shodhana - alternate nostril -ujjayi - victorious breath, ocean breath, darth vader. YouTube if you need a visual guide. Connect the mind & body via the breath. FEEL Fit. Mind, Body & Spirit.
In this episode Suzanne shares the final piece of the Feeling Fitness Formula, emotional well-being. She explains the meaning and how yoga and mindfulness can be the tools to create it.
So, what is emotional well-being? It doesn’t mean you are happy all the time. It simply means that you are aware of your emotions and you know how to manage negative feelings. Decreased emotional well-being can be the culprit of stress, depression, and anxiety. It can also lead to digestive disturbances, sleep disturbances, and general lack of energy. Yoga and mindfulness can really contribute to emotional well-being. In recent years, there has been plenty of research done to back this statement. Now that it’s so much more mainstream, you'll find yoga and mindfulness being used in schools, prisons, corporate settings, and on and on. Suzanne discusses how to do alternate nostril breathing(nadi shodhana) and how it can help the body function from the parasympathetic nervous system(rest and digest) instead of the sympathetic nervous system(fight or flight). This form of breath work relaxes the mind and body and is great to use during meditation. Yoga teaches how using the breath can help us connect the mind & body and create peace and calm. Suzanne then explains a few examples of postures(asanas) and how they can help the physical body as well as aid in emotional well-being. A back bend, such as cobra can alleviate stiffness in the body as well as open the heart center and contribute to emotional well-being. Inversions such as standing forward fold can send fresh oxygen to the brain to clear mental fog. Twists can help with digestive function and releases tension in the body. Mindfulness reminds us to operate from a place of non-judgment. It teaches us to accept the present moment as it is. We train ourselves to respond rather than react and to put some space between trigger(s) and reaction(s). All this being said, Suzanne reminds us that we need to keep in mind that we are all different and sometimes yoga and mindfulness will not be enough. In which case, further help should be sought out. She shares a personal story about how yoga has helped her as emotions have ebbed & flowed throughout the seasons of her life. She also shares how there was a point in her journey where she needed to seek additional help too. Did you enjoy this episode? Do you want more? Be sure to subscribe & leave a review on iTunes or Spotify. Want more connection with Feelings Fitness? Join me over on the Feelings Fitness Facebook page. You can also find Feelings Fitness on Instagram too! |
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