Free Resources

Free Resources

Did you know that one of the most common excuses people use when it comes to personal development is: “I don`t have time”…followed by “I don`t know where to start.”

My response to this is, “if you have time to brush your teeth or check your e-mail, you have time to take care of your well-being,” folowed by “there are unlimited resources available online, and many of them are free to use.”

The resources you will find here are complimentary. There is no credit card involved, and my only request is that you spread the word and share this link with your friends.

I am here if you need extra help!

~ Ana-Maria

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How To Burn Fat By Resting:

How To Burn Fat By Resting:

Let’s talk about how to relax.

Why is this important? Among other fantastic benefits — when you are relaxed, you burn more fat.

When you’re stressed, you might do the opposite and hold the stubborn weight that doesn’t want to go away. According to case studies, when there is too much cortisol in our bodies (due to physiological or environmental stress), it often triggers fat accumulation.
While eating foods that are high in fiber, protein, and slow-releasing carbs can naturally increase our bodies’ ability to burn more fat, we can help the process significantly by merely slowing down.
When moving through life too fast, without taking enough breaks, we inevitably eat fast, which triggers a cortisol response, and diminishes our calorie-burning power.

Slowing down moves us from the fight-or-flight stress-state to the peaceful state of relaxation and inner calm.

Just by allowing yourself to relax more, you are likely to increase your metabolism and reach your fitness goals in a much more enjoyable way! 🙏🏼

Now it`s the perfect time to download my guide on chewing slowly: click here.

Not only that: the slower we eat, the faster we metabolize our food and the more sustained energy we have throughout the day.

The shortcut to turn off stress and activate a physiological relaxation response is conscious breathing. Conscious breathing simply means taking full deep breaths and holding them in for four counts before your exhale. Your nervous system will begin to calm down immediately.

You literally just have to breathe more deeply to switch on the parasympathetic nervous system. We have oxygen available to us 24/7, and it’s always available to use (thankfully!)

👇🏻👇🏻👇🏻
Here is an easy exercise you can try:

✔️ Write your top 3 stressors.
✔️Now create your top 3 relaxers.
✔️Ensure eating slowly and are chewing your food.
✔️One busier days, take some time to stretch, do gentle yoga, go for a walk, meditate, or take an Epsom salt bath/long shower.
✔️Initiate regular intimacy with someone you connect to on a deeper level.

Quality intimacy is, by far, one of the best stress relievers!

Regardless of what you choose to do – when in doubt, just take a break to breathe and relax.

dancer doing the splits
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Sometimes the most productive thing you can DO is to do nothing at all, and recharge your batteries

What’s your take on this topic? Let me know!

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~ I am here for you if you have questions or comments,

Ana-Maria

Recognize Your Hunger Cues (Step-By-Step Guide)

Recognize Your Hunger Cues (Step-By-Step Guide)

Use these guidelines to learn how to honor your hunger and understand your fullness cues

If you want to build healthy habits around food, what you eat is only a tiny part of the big picture.

We also have to look at:

How do we “Honor Hunger”?

  • Tune into your internal signal that the body needs nourishment.
  • Recognize hunger – learn the signs.
  • Create an intuitive inner scale from 1-10.
    • 1 is just noticing hunger, 10 is starving
  • Start to plan for food when you are at a 2.

How do we “Honor Fullness”?

  • Create a fullness scale from 1-10.
    • 10 is stuffed, 1 is still starving
  • Aim for an 8 on the fullness scale – nourished and energized, satiated but not stuffed.

I suggest that your follow these guideline for at least 3 subsequent days and observe what happens!

~ Ana-Maria

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What is Non-Violent Communication: Breakdown of Marshall Rosenberg’s Four-Step Approach

What is Non-Violent Communication: Breakdown of Marshall Rosenberg’s Four-Step Approach

The term “nonviolent communication” is best known as a method of communication created and synthesized by the late psychologist Marshall Rosenberg.

In his The 4-Part NVC Proces, Rosenberg established four steps that could guide us to express our emotions clearly and without blaming or criticizing, and to empathetically receive what other people are conveying to us – without hearing blame or criticism

Relationships are hard but also essential for our growth. Anthony Giddins, a pioneer of the study of sociology, argued that being left in isolation is one of the most forceful punishments. 

Human interaction is essential for our well-being. However, just because we are articulating our thoughts verbally doesn’t mean we are communicating with each other effectively. The 4-step method created by Rosenberg gives us the tools to do that. In this article, I am breaking down the concept of non-violent communication and guiding you how to execute it in your own relationships.

1. Observe and recap

  • recapping what someone has said, without emotional input
  • not attaching any judgment or “story” to your response

i.e., ”I hear you say…” instead of “You just said…”.

2. Describe emotions, not opinions

  • talk feelings, not issues.
  • don`t state your opinions as facts
  • stay open for the other person`s point of view

i.e., expressing what are you feeling without translating your emotions into blame. For example: “I am feeling a bit neglected right now. Let`s work it out,” as opposed to “I am sick of you not finding time for this relationship. It`s over.”

3. Identify needs

Rosenberg found that human needs universally fall into one of a handful of categories, including connection, honesty, peace, play, physical well-being, a sense of meaning, and autonomy.

  • take a moment to identify what you need as opposed to what are you feeling alone

i.e., you might feel neglected, but if you dig deeper you may find that your unmet need is about connection and quality time with your partner. If you are the recipient of your partner`s unmet needs, on the other hand, commit to listening first instead of reacting impulsively and feeling blamed.

4. Make a request

  • clearly requesting that which would meet your spoken needs without demanding or nagging
  • empathetically receiving a request without being judgemental or unwilling to take it into consideration

i.e. “Would you be willing to create more time for intimacy?”- on the requesting end, and “I am setting the intention to create more conscious time for intimacy” on the receiving end.

If you would like to read more on this topic, review the related articles under this link (or scroll down the feed)

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Why Feeling Afraid Is Actually A Good Thing

Why Feeling Afraid Is Actually A Good Thing

Have you ever felt shame for feeling fear? You are so not alone. Yet, being afraid doesn’t mean you are weak or less resilient and courageous. It simply means you are human.

Nobody on this planet is immune to fear. Fear is ingrained in our genetic make-up. We are programmed to seek pleasure and avoid pain.

In simple terms, this means that your brain often interprets change as equal to pain.

Therefore, your brain is sabotaging your progress, assuming it protects you from danger!

✖️ it tells you that CHANGING your diet equals pain.
✖️ it tells you that CHANGING your workout regimen is too hard.
✖️ it tells you that CHANGING your relationships is too much work.
✖️ it tells you that CHANGING your lifestyle is too inconvenient.
✖️ it tells you that CHANGING your habits is too uncomfortable.

In short, this part of your brain (called the critter brain) doesn’t care if your intention to change benefits your well-being or if endangers it. As far as your brain is concerned, ”changing” means danger; danger means pain, and pain means possible death. Ouch! 

Next time you feel afraid to change a habit, remember that feeling fear is part of the process. Your brain is programmed to shut down your motivation in order to PROTECT you. 

Your fear is a self-protective mechanism that mother nature has created for us in order to keep us alive. Similarly to working out, your brain needs time to adjust to doing the extra mile/pushing one more rep, and feeling safe at the same time.

Small changes create great results because your brain doesn’t see them as threats. 

On the contrary, if you push too hard and too fast, your immune system shuts down, and this leads to emotional and physical overwhelm. Slow and steady always wins the race!

So why feeling fear is a good thing? Because it is a signal that you are doing something outside of your comfort zone, and that you are stepping into the unknown. No great inventions would have been possible if we were not afraid to challenge the status quo and change our ways of thinking and being.

Next time you feel afraid, congratulate yourself for the bravery to try something new and evolve from your old “you.”

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p.s Fierce doesn’t mean FEAR-Less.

~ Keep thriving,

Ana-Maria

Life&Health Coach

Accept and Let It Go: How To Use Less Control and Be At Peace

Accept and Let It Go: How To Use Less Control and Be At Peace

True acceptance means letting go. 


What does it mean to let go of attachments? It means to accept what you cannot change and be at peace with the outcome: regardless if it is what you thought you wanted.

Life is an intricate balance of a constant push&pull. When we don’t resist the flow of the Universe, we flow effortlessly with its messages.

What we resist, however, always persists. We attract the same people and situations when we stay confined in the limitations of our mental conditioning. 

If you don’t make the conscious decision to change your reaction to events, you remain enslaved to outside influence. WHEN WE LEARN HOW TO WITNESS CHALLENGES WITH STILLNESS, PEACE, AND EMOTIONAL NEUTRALITY, WE EVENTUALLY LEARN THE LESSON AND GROW FROM OUR MISTAKES.

The practice of acceptance and letting go means we stop waiting on other people to “complete” us, make us feel loved, seen, wanted, appreciated, and recognized for our accomplishments. 

No one can complete us if we don’t already feel whole and complete in ourselves. If you don’t think you’re worthy of love, success, and happiness, life will confirm these beliefs.

Loving yourself is far different from being prideful or self-conceited. The practice of conscious self-love means you accept your imperfections and feel comfortable in your skin without searching for outside approval. 

We only have one” now” to love, accept, and appreciate ourselves. We either seize it, or we miss another day to shine and thrive.

It isn’t our responsibility to monitor other people’s perception of us but is our responsibility to project clearly our boundaries and self-respect. 

When we take a step forward toward valuing ourselves more, our relationships begin to shift and transform towards mutual trust, respect, and acceptance. 

How do you practice letting go? Let me know!



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Let Go Of Control By Slowing Down

Let Go Of Control By Slowing Down


We live in a society that is obsessed with control: from controlling one’s finances to controlling one’s physique, relationships and even one’ body’s physiological needs for rest.

 
Yet, too much control leads to chronic exhaustion, anxiousness, and the subsequent jarring fear-of-missing-out*. 

*The fear of missing out is defined by “a desire to stay continually connected with what others are doing.” 

The simple truth is we, human beings, are not supposed to control everything that happens around us or to be everywhere&and do everything AT THE SAME TIME.


Slowing down usually helps us gain momentum in the long-term. Taking charge of your life and making things happen should not come on the expense of your sanity or your sleep.


The best remedy for control-addiction is REST.

How often do you pause to breathe and let go of control?

I, myself, often get caught up in a go-go-go way of living. And I now know better that slowing down helps me be way more productive. Speaking of which, check out this article. 🙂

When you feel fatigued and overwhelmed, simply close your eyes and send your body much neeeded love and appreciation.

By inhaling love, we let go of the fear of not doing or being enough. By letting go of this fear, we instill the values of self-respect and self-nurturment.

~ After reading this post, please pause and do the following: close your eyes, take a few deep breathes, and connect to yourself by connecting to your heart.

Ask yourself: “What do I want today; What do I need from life; How can I support myself today; How can I say “yes” to others by not compromising my needs?”; How can I say “no” with no guilt?; “How can I enjoy myself more by loosening up my control?””

By nurturing ourselves, we nurture others!

~ With love and care,

Ana-Maria

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