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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.Tweet
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.Tweet
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!Tweet
Regardless of what you choose to do – when in doubt, just take a break to breathe and relax.
What’s your take on this topic? Let me know!
~ I am here for you if you have questions or comments,
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.Tweet
We also have to look at:
- HOW we eat
- Who are you being when you eat?
- Do you eat when you’re not actually hungry?
- Do you eat too little or too much?
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.
Download this experimental exercise to test how much you`d remember from this post.
I suggest that your follow these guideline for at least 3 subsequent days and observe what happens!
Have you ever busted your head searching for supplements, “miracle” facials, or super expensive skin products that will give you the glowing skin you deserve? I know I have. And it didn`t wor.
Of course, what we put On our skin matters tremendously. I am a devoted proponent of regular exfoliating and high-quality serums. However: if our hormones are imbalanced, if we are chronically stressed, dehydrated and consuming too many processed foods that cause inflammation — you guessed it, even the most expensive products will stop working.
What made the biggest difference for my skin is stress management, combined with getting enough sleep and eating a variety of smart fats, antioxidant rich fruits, and greens.
Here is my formula. Easy to remember and very effective.
It spells S.K.I.N:
S. — schedule regular facials that promote cell renewal in your skin
K. — taKe vitamin A, D and K (essential for healthy skin and bones)
I. — intake happy thoughts and lower your stress with meditation and exercise
N. — nourish yourself daily with omega 3 rich foods, vegetables and antioxidants
Sounds pretty simple? It is. Yet, personally, It took me a couple of years to nail it down. Why? Simple doesn’t mean easy. I am here for you to help you brainstorm what in your lifestyle makes attaining glowing skin difficult.
Remember that every change first starts in our subconscious mind. 1) acceptance, 2) letting go and 3) trusting the process. These are the steps of every sustainable transformation. How we look externally is a direct manifestation of how we feel.
The motto of my work is that everyone deserves to look and feel great. 🌺👇🏻♥️
For inquiries: go to lunavoda.com
Invest in your skin. It will represent you for a long time.Tweet
“I love working with A-M, getting weekly assignments and experimenting with different foods and seeing what works for my body. I also like that`s is not a race and not a competition. It`s totally working. Everyone is commenting on how good I look.I feel so great.
My skin is glowing…I feel happy, energized and confident. I eat anti-inflammatory and anti-aging foods, and I feel and I look younger. I feel so much better about my self-esteem.It is very important to work with a coach because you keep yourself accountable…learning how to eat, what to eat, and implanting positive seeds in your brain. I highly recommend it to everybody! It`s the perfect package: getting all the information I need, the motivation, and the support.I absolutely recommend Ana-Maria to everybody! I am so glad she is in my life.It is PRICE-LESS.
It`s the best investment you can do in your life. You are changing your habits forever.” (K.B.)
An affordable skin care line I recomment is Yeouth.
Use my code SOCIAL20 to get 20% off on your first order. I don`t collect comissions. 🙂
Don’t wait until you are desperate to change your life.
My responsibility as a practicing health&life coach is to always be honest with you, with no sugar-coating. Nobody will come to save you. No genie, no magic potion, no-one.
What do I mean: nobody can help us if we don’t want to accept responsibility for our thoughts and habits. It’s time to wake up from the illusion that some people have it all figured out while others do not.
It’s just not true. Most of us, regardless of where we are on the scale of personal growth, still experience negative thoughts and insecurities.
The difference is in the level of our self-awareness of these thoughts. Do we allow them to affect us, or do we let them go with ease?
Thoughts are neutral. Their meaning is not. It’s dependent on our emotional state.
Behind every reoccurring negative thought, there is an underlying need that needs to be expressed.
When it’s not expressed, it becomes a compulsion that leads to addictive behaviors, chronic discontment, and lack of fullfilment.
The positive meaning of stress, fatigue, and self-sabotage is they can serve as a catalyst for the URGENCY to take charge of your life and take better care of yourself.
Don’t wait until it’s urgent to prioritize your emotional and physical health.
Take an action step right now!
How to take action:Tweet
1. Be mindful of your thoughts.
2. Don’t act on your thoughts.
3. Replace negative thoughts with their empowering reframing.
4. Don’t quit on yourself when things don’t go well.
5. Find a mentor/work with a coach/join a support group online/distance yourself from people who don’t aspire you to be the best version of yourself.
What happens is that we often wait to be desperate in order to change.
I am here for you if you need to ask any questions.
You are not alone! We all have our struggles.
Do you want to break free from your routine without breaking the law? 🙂 This blogpost is for you!
Note: Being B.A.D is intentionally meant as a separate (and occasional) activity, in addition to our established self-care.
Self-care is the routine we perform on a daily basis to keep our emotional, physical and mental health in check, whereas being B.A.D is about breaking the routine and indulging in your favorite, quo-on-quo, “naughty” pleasures.:)
Sometimes, we just want to be B.A.D. This is a manifestation of the Rebellious Inner Child Syndrome. What does our inner child want? She wants attention, adventure, creativity, and (overall) more fun.
B.A.D. is an acronym that stands for:
B = Break free from your routine
A = Act naughty
D – Do some fun crazy stuff!!
When we deprive our inner child of our attention, eventually she finds a way to rebel: whether is through obsessions with different addictions (binge eating, overspending, orthorexia), self-sabotage or other means of seeking attention.
If we don`t nurture our inner child with love and attention, we numb a part of ourselves that needs to be expressed. Eventually, this neglect results in different issues: from commitment issues to attachment issues, from undereating to compulsive eating tendencies, from completely disregarding the body to obsessing with our physical image. The aftermath would look different for each person, but it comes from the same place: our inner child feels neglected and is acting out.
Experimental Exercise Related to Being B.A.D
Create a list of “bad” behaviors or activities that are not deconstructive to your health and bring you a lot of joy and excitement. Think of activities that you don`t usually do but have always wanted to try out, or do more of. Let your imagination go a bit wild! You have full permission to get very creative with this exercise.:))
For example, last week I decided to nurture my inner child by taking a day off, treating myself with a nice coffee and spending a few hours at a coffee shop reading a book!
Being B.A.D doesn`t have to be that extravagant either! It simply means you are breaking from your usual routine and doing something exciting and fun.:)
I really hope you enjoy this exercise. Forward it to a friend and why not be B.A.D together?:) The more people break B.A.D at the same time, the merrier!
Do you want to transform your self-talk, build unstoppable confidence and emanate radiant energy that lights up the room?
You are in the right space!
My goal is to help you to attain it by teaching you how to release old blockages, guiding you to improve your self-talk and coaching you to develop new empowering habits that are designed to gradually replace the old sabotaging beliefs you may have around your body, your love life and your career.
The “Uncover Your Confidence” 90-day-Intensive program is the right fit for you if you know you want to:
- Build intuition and self-awareness how recognize the limiting beliefs you may carry around your body, food, intimate relationships, and the way you live your life.
- Learn to recognize self-sabotaging beliefs and replace confidence-damaging habits with confidence-building habits.
- Adopt empowering techniques for managing negative patterns and stepping into your power to change and feel confident in your skin.
- Attain a new baseline where you begin to create life-changing (and sustainable!) physical, and emotional transformation.
By enrolling in this 90-day program, you will receive:
- On-going support from me via texts, emails, and a scheduled weekly check-in
- New meditation recording each week that helps de-stress your mind and guides you to instill more self-awaraness and self-value
- Customized affirmations that assist you to visualize your progress and connect to yourself on a deeper level
- On-going guidance on what foods to eat to support radiant energy and youthfullness
- A confidence-boosting dance-fitness routine (*) you can do at home streamed at a convenient time for your schedule , tailored to your fitness level 🙂
Upon completion, you will achieve four major outcomes:
• Learn what thoughts and behaviors hold you back and how to reverse them
• Set up the conditions for inevitable success and self-accountability
• Find out which foods give your vibrant energy and support your inner confidence with outer youthfulness and glow
• Convert the confidence-building habits and routines, you have learned into ingrained behaviors that last
I am so passionate about empowering women to transform their self-talk and build more confidence because I know how it feels to continually sabotage yourself, to feel disconnected from your body, and to avoid your reflection in the mirror – affirming that you are not “enough” and will never be loved for who you are. What a disempowering way to view yourself! But it was the Universe`s way to teach me what I know so that I could rebuild my confidence from zero to a hundreed. And you can do it, too!
Once I hit a low bottom of anxiety and low self-esteem in my early twenties, I finally realized that it is time for me to commit to moving forward from my past. During this process of trying different techniques and becoming a licensed coach (accredited by the Health Coach Institute), I learned how to love and accept my body, the way it is, by practicing mindful eating and self-love, walking with more confidence (with straight back, my shoulders back and my heart open to the world…), and feeling connected to my feminine power and inner beauty.
My clients and I are the living proof of the unlimited potential we all carry to uncover our unstoppable confidence and empowerment.
I have been more than thrilled about my experience with Ana-Maria! I am really impressed with her customized and agile approach to wellness and life-coaching. The progress that I accomplished in the first two months of collaborating with her is phenomenal, both physically and emotionally. The results came so fast and are so tangible that my motivation to get to the best version of myself is growing by the hour. I didn`t realize how much I already knew about wellness until I started working with Ana-Maria. However, she has been the driving force behind guiding me, keeping me organized and showing me ways of applying the knowledge I already have and the new knowledge that I am acquiring through her. I can`t wait to see how far she will help me to get in my journey of discovering my true self and being the best version of myself that I could ever be!Pauline S.
Thank you from the bottom of my heart, Ana-Maria!
I love working with A-M, getting weekly assignments and experimenting with different foods and seeing what works for my body. I also like that`s is not a race and not a competition.
It`s totally working. Everyone is commenting on how good I look.
I feel so great. My skin is glowing…I feel happy, energized and confident. I eat anti-inflammatory and anti-aging foods, and I feel and I look younger.
I feel so much better about my self-esteem.
It is very important to work with a coach because you keep yourself accountable…learning how to eat, what to eat, and implanting positive seeds in your brain.
I highly recommend it to everybody! It`s the perfect package: getting all the information I need, the motivation, and the support.
I absolutely recommend Ana-Maria to everybody! I am so glad she is in my life.
It is PRICE-LESS. It`s the best investment you can do in your life. You are changing your habits forever. (Katie B.)
Ready to enroll but still have questions?
Let me help you get clarity if this program is right for you!:) Please fill in the questionnaire attached below and submit it to my e-mail, firstname.lastname@example.org. I will reach out to your directly to schedule a complimentary session.:)
The Benefits You Can Expect
✓ You wake up feeling more well-rested, happier and more positive
✓ You learn how to distress your mind with mindfulness exercises and daily meditation
✓ You intuitively know what to eat for your body type, and you naturally choose vibrant foods that support your health, energy, and vibrance
✓ You are co-creating an AMAZING relationship with yourself (and your partner/future partner) that stems from a place of unconditional self-love and self-respect
✓ You maintain clear your boundaries around your needs and learn how to prioritize your self-care
✓ You are learning SO much about yourself that you start to completely let go of all previous deconstructive habits and limiting beliefs
~ It is Your Time to Love And Care For Yourself!
Download your self-love affirmations
As a my gift for you, I include three of my favorite self-love affirmations that you can download for free. Please remember that it takes a minimum of twenty one days for your subconscious mind to plant the seeds of the new beliefs you are growing.:) Repeat to yourself every day to manifest the positive results you deserve.
- The bonus workout is offered in this program is available on a on a first–come, first-served basis. Limited spots available!:) Join now to reserve your spot! ❤
Have questions or comments? Reach out to me directly at email@example.com.
This is a Zero-Risk program!:) If it doesn’t work for you, you receive a 100% reimbursement within the first ten days of enrollment. No questions asked!
Something tells me that if you feel a solid YES in your heart – your intuition is right! 🙂
~ With Love and Care,