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!)

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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.

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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

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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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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How To Communicate Effectively: In Interpersonal Relationships

How To Communicate Effectively: In Interpersonal Relationships

The most common reason for misunderstandings and conflict in intimate relationships is the presence of persistent withdrawal and the lack of consistent communication between partners.

When you feel upset, do you tend to close off instead of speaking up?

Please remember than shutting down (or stuffing in our emotions) doesn’t solve the causation of the problem; it only exacerbates it further.

Clear, non-violent, communication that delivers our emotions directly but also compassionately is key to resolving any conflict.

Speaking your needs in a relationship is not being needy; it is being emotionally mature. If you constantly run from your emotions in order to be perceived as ”drama-free,” eventually you will explode uncontrollably.

That said, expressing our emotions doesn’t have to come across as egocentric or self-centered either! There is a happy medium between emotional escapism and emotional explosion and is called effective communication

This is the kind of communication where we honor our truth and are also respectful and considerate of the other person’s point of view. It is much harder to stay present and hold space for the other person than shutting down and avoiding the conversation. But is the only way to avoid ambuiguity, confusion and passive aggresiveness.

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  • Maintaining healthy boundaries in our interactions with the world doesn’t involve building walls. 
  • Maintaining healthy boundaries involves building trust. Trust in our unique needs, desires and worthiness of unedited self-expression.
  • It isn’t our responsibility to teach others how to communicate effectively but is our responsibility to project clearly our own values, needs and opinions.

To more you speak up (with kindness and compassion!), the less you will shut down emotionally when you feel misunderstood or unappreciated.

When we take a step forward toward valuing our truth, our relationships begin to shift and transform towards reciprocated respect, trust and effective communication.

~ With love and care,
Ana-Maria

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3 Proven Hooks For Creating New – Lasting- Healthy Habits

3 Proven Hooks For Creating New – Lasting- Healthy Habits

What You Need To Know To Build Healthy Habits That Stick

I get asked a lot what are my best tips for creating healthy habits. I call them the three juicy CCC: carecourage, and consistency


1. CARE 

Before even attempting to change your current lifestyle, you first have to know why do you want to do it. Does your goal to, let’s say, lose a few pounds feeds your ego, or does it support your mental and emotional wellness?

Need more guidance how to connect to your deep Why? read here.


Your choice to prioritize self-care should stem from your heart. Whatever your goal is, ask yourself: ”Why do I care so much to make this change?; ”What is my ”why”?”; ”How does my decision to change my lifestyle will benefit my well-being?”

2. COURAGE


Once you are set on your goal, you must practice bravery and courage. It isn’t easy to change old habits that have been solidly ingrained in your behavior for years. Most likely, your brain would try to ”protect” you from changing by tempting you to sabotage your progress.

Need more guidance how to reverse self-sabatoge? Check out this article.

Being courageous doesn’t mean we don’t stumble or that we don’t fall! It means we dare to be vulnerable and stand back again. Progress is never linear, and neither is courage. For that reason, you should care actively for your goal to keep your spirits high when things don’t go as smooth as you’d envisioned. And to keep your eye on your Why.

3. CONSISTENCY 

Once you prioritize self-care and dare to be courageous, the next step is to be consistent with your work. Please know that in six months you won’t remember the tough times when you’re close to giving up. You will only remember your courage to keep up with your self-care. By this point, you would have developed new habits and resolved limiting beliefs and constructive tendencies.


Changing is tough, but so worth it! I believe in You! 💜

How to know if you are ready for a change? Read this article.

~ Ana-Maria

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Learn How To Protect Your Energy

Learn How To Protect Your Energy

If you are surrounded by people who bring you down, you’re very likely to succumb to their negativity. But that shouldn’t be the case! 

1) Accept that you’re not responsible for other people’s behavior.

But you’re responsible for your reaction to what happens around you. Forgiving injustice doesn’t mean you condone it. It means you choose to protect and honor your sanity. You forgive in order to set yourself free from grudges! Forgiveness is an act of self-care. 

2) Accept that suffering often drives progress. 

Think about it: if your job makes you miserable, your relationships don’t fulfill you, or your body doesn’t deal happy and healthy — that in itself is a baddass motivation for moving on and changing your life! If it is unbearable to remain stuck in unhappy life, it becomes bearable to face your fears, seek help, and move on. 

3) Accept that reward is on the other side of sacrifice.

What happens after a sweaty exercise that kicked your butt a hundred times in a row? You brush off the sweat and feel amazing! The endorphins kick in and you forget about how hard the workout seemed in the beginning. Now you’ve entered the joyous state of victory and self-accomplishment. 

Yes, hard work is hard. Change is hard. But it pays off!



Ask yourself: do you prefer to pay the price of stress and misery or do you prefer to pay the cost of changing your mindset, and to improve the quality of your relationship to yourself and others?


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Overview Of The 7 chakras In The Body: What Are They, And How To Know If They Are in Balance

Overview Of The 7 chakras In The Body: What Are They, And How To Know If They Are in Balance

Overview of the 7 chakras

Root Chakra

Shapes our sense of security

 “I am safe, grounded and connected”-Muladhara Mantra

In the first chakra, to be aware is to be tactile. Nothing happens until it happens in the first chakra; and nothing has happened until we sense it, until we feel it in a tactile way,
until it touches us…

Rosalyn L. Bruyere,  Wheels of Light
  • Located in the hips and genital region
  • Defines our relation to the Earth and impacts our vitality, passion and survival instincts
  • Governs safety: do we feel safe in our home, relationships, work, etc
  • Is very transformative: can transform anger into passion, but also can become stagnant
  • When balanced – it cultivates healthy sexuality, stability and security 
  • When in Imbalanced –  it can result in psychical aches, pains, eating disorders, financial difficulties and other addictions

Sacral Chakra  

Shapes our creativity and desires

 “I allow sweetness, sensuality and passion into my life”-Svadhisthana Mantra

  • Located in the lower abdominals and digitals
  • Holds our sensuality and sexuality
  • Represents our passions and desires
  • When balanced: we connect and create easily
  • When imbalanced: we deny our creative energy
  • Developed in childhood when we start to form our belief system
  • When we block this energy, we feel dissatisfied
  • When we unleash it, we feel “enough” and connected 


“We cannot selectively numb emotions, when we numb the painful emotionswe also numb the positive emotions.”

Brene Brown

Solar Plexus

Shapes our sense of stability and empowerment 

“It is safe for me to be powerful. I can, I will, I do”- Manipura Mantra

  • Located in the abdomen (it symbolizes the bridge between the 2ndand 3rdchakras)
  • Governs the digestive organs 
  • When we question our beliefs, we question our identity
  • We first understand the physical world in this chakra
  • The place where we store our judgments (the second brain, “the gut”)
  • When balanced: it helps us express our decisions and power to decide
  • Represents the power to create the life we desire 
  • When imbalanced: we lack compassion or enough self care and feel helplessness, co-dependence, disempowered
  • The place where we store our judgments

If you want to learn more: continue exploring this blog

To have a healthy heart, you need to practice forgiveness and compassion – check out this article to learn a very easy method to release old fears and forgive those who wronged you.:)

Heart Chakra

 “I am loving and I am loved, I embrace the world”-Anahata Mantra

  • Located in the heart region (the bridge to emotional, physical and spiritual worlds)
  • Symbolized the pulse of life and our childlike joy
  • When balanced – it represents our natural ability to feel joy, compassion and love
  • When imbalanced –  it can show up as heart problems, disorders of the respiratory system like asthma and bronchitis, allergies and pneumonia
If you wish to learn more about how to build unstoppable confidence – check out this guide.🙂 ❤

Throat Chakra

“I lovingly speak my truth, clearly and positively”-Vishuddha Mantra

  • Located in the throat region
  • Expresses our uniqueness and our authentic truth
  • Resonates to a place of full expression
  • What we desire to speak versus what we say 
  • It governs how we communicate our thoughts and feelings
  • When balanced –we speak our truth with confidence
  • If imbalanced – it results in feeling of victimization and fear of standing up for yourself and owing your words
“The More I look. The More I see. The More I feel.” – Depeche Mode

Third Eye

 “I trust my intuition and dreams, I am clear”-Ajna Mantra

  • Located in the space between the eyebrows (Control center of all other chakras)
  • Master control center for the Pituitary gland
  • Governs the way we create our life through our senses
  • It stimulates our intuition and higher wisdom 
  • When balanced – we trust our intuition and have the clarity to “see” 
  • When imbalanced- it results in distractions, hormonal imbalance, headaches, distorted vision, inability to plan for the future
In order to connect to your intuition, you need to practice self-awareness and no-judgment. Here are some tips that might help!

The Crown Chakra

“I am open to receiving the limitless abundance of the universe”

-Sahasrara Mantra

  • Located in the ethereal space above the head 
  • Governs the pineal gland
  • The seventh chakra is responsible to awaken us to our higher purpose in life
  • When balanced – we feel awaken into our spiritual beliefs and capable to express our free will 
  • When Imbalanced –  it may result in overabuse of spirituality or meditation and disconnection to the physical experience 

I really hope this (general!) overview is helpful and gives you some insights. If you wish to learn more, contact me directly or – even better – sign up for the dancefitideas`s newsletter! My team and I will be releasing a lot more information and guidance soon, so make sure to stay tuned!

Pleaseee don`t ignore to spread the wellness vibes: sharing and liking this article helps this blog to grow and to reach more people. Thank You! 🙂

~ With Love and Care,

Ana-Maria

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