Transformation, Yoga

What’s the Deal with Energy Healing?

Energy Healing is no longer just a hot topic in metaphysics, “new age” philosophy and followers of alchemy or pagan beliefs. It is “entering” the yoga field too. More and more yoga studios are offering Reiki training as well. We see places around town carrying crystal and stone for healing, even be retail is getting on the energy healing train carrying necklaces and earrings that carry real or artificial versions of this all natural way of living. 

Two points I really want to cover here are 1. Energy healing is a huge part of yoga, not the classic American yoga but of the ancient natural healing that has been around for over 5,000 years and many other practices as well – this isn’t “new age” this is old age stuff and it shows up almost every religion. 2. The process of energy healing is not that the crystals heal you or another person heals you – its that they help you in the healing process, if you don’t allow the healing to happen (which means you have to participate at a certain level) then it typically won’t happen. 

www.facebook.com/figleaf.fit

Within Yoga, energy is addressed as chakras and pranayama, that there is energy within us, energy blockages, energy building with yoga postures (like tai chi builds and gets your energy flowing), energy calming with restorative. We now tie a lot of this with stress management. What is stress in the body or mind but negative energy? This is why yoga (and other empowering practices) focuses on having the person themselves pushing through the [energy] change. You are moving your body to transform the negative energy into calm, fire or regulation. These can also be described with the four elements of Earth, Water, Air & Fire. 

Many religions refer to the light within. Growing your light, Sharing your light. Pictures of holy figures with light at their hands, surrounding their body or head. Often text refer to light and love interchangeably and ask you to let the light of you or someone else (referring to a loving or wise future) to guide you. 

You have light within you. Some of our inner candles may need more oil, but it is there and you can ask for help and guidance, you just have to open the door and trust your own lamp and light. So often we reach for crystals and other objects or people because we don’t have the confidence in our own ability to heal. Be sure that it is because you want help and you need someone to hold your hand and walk beside you, not that you want to play follow the leader. A healer is a guide, someone who has done an intense amount of healing on themselves and is committed to guiding to and sharing the light.

Know that you are so much more than you think. You are an energetic being having a human experience. 

Step into your own light. 

Your Coach & Yoga Therapist,

Izzy Nalley

Stress Management, success mindset

10 Signs You’re Burning Out

10 Signs You’re Burning Out —

And What To Do About It

What Exactly Is Burnout?

Many millennial women are experiencing job burnout before they even turn 30. The American Psychological Association’s David Ballard, PsyD describes job burnout as “an extended period of time where someone experiences exhaustion and a lack of interest in things, resulting in a decline in their job performance.”

“A lot of burnout really has to do with experiencing chronic stress,” says Dr. Ballard, who is the head of the APA’s Psychologically Healthy Workplace Program. “In those situations, the demands being placed on you exceed the resources you have available to deal with the stressors.”

Left unchecked, burnout can wreak havoc on your health, happiness, relationships and job performance. In order to catch burnout and combat it early, it’s important to know what to look out for.

10 burn out.jpg

Dr. Ballard let us in on 10 signs you may be experiencing burnout:

  1. Exhaustion

A clear sign of burnout is when you feel tired all the time. Exhaustion can be emotional, mental or physical. It’s the sense of not having any energy, of being completely spent.

  1. Lack of Motivation

When you don’t feel enthusiastic about anything anymore or you no longer have that internal motivation for your work, there’s a good chance you’re experiencing burnout. Other ways this manifests? It may be harder to get going in the morning and more difficult to drag yourself into work every day.

  1. Frustration, Cynicism and Other Negative Emotions

You may feel like what you’re doing doesn’t matter that much anymore, or you may be disillusioned with everything. You might notice that you feel more generally pessimistic than you used to. While everybody experiences some negative emotions from time to time, it’s important to know when these are becoming unusual for you.

  1. Cognitive Problems

Burnout and chronic stress may interfere with your ability to pay attention or concentrate. When we’re stressed, our attention narrows to focus on the negative element that we perceive as a threat. In the short term, this helps us deal with the problem at hand, Dr. Ballard says, “but our bodies and brains are designed to handle this in short bursts and then return to normal functioning. When stress becomes chronic, this narrow focus continues for a long time and we have difficulty paying attention to other things.”

This “fight or flight” tunnel vision can negatively affect your ability to solve problems or make decisions. You might find that you’re more forgetful and have a harder time remembering things.

  1. Slipping Job Performance

Not sure whether you’re burnt out? Compare your job performance now to your performance in previous years. Because burnout tends to happen over an extended period of time, taking this long-term view might reveal whether you’re in a temporary slump or experiencing more chronic burnout.

  1. Interpersonal Problems at Home and at Work

This tends to play out in one of two ways: (a) You’re having more conflicts with other people, such as getting into arguments, or (b) you withdraw, talking to your coworkers and family members less. You might find that even when you’re physically there, you’re tuned out.

  1. Not Taking Care of Yourself

When suffering from burnout, some people engage in unhealthy coping strategies like drinking too much, smoking, being too sedentary, eating too much junk food, not eating enough or not getting enough sleep. Self-medication is another issue and could include relying on sleeping pills to sleep, drinking more alcohol at the end of the day to de-stress or even drinking more coffee to summon up the energy to drag yourself into work in the morning.

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  1. Being Preoccupied With Work … When You’re Not at Work

Even though you might not be working at a given moment, if you’re expending mental energy mulling over your job, then your work is interfering with your ability to recover from the stresses of your day. In order to recover, you need time to yourself after the actual task stops … and time when you stop thinking about that task altogether.

  1. Generally Decreased Satisfaction

This is the tendency to feel less happy and satisfied with your career and with your home life. You might feel dissatisfied or even stuck when it comes to whatever is going on at home, in the community or with your social activities, Dr. Ballard says.

  1. Health Problems

Over a long period of time, serious chronic stress can create real health problems like digestive issues, heart disease, depression and obesity.

What You Should Do To Improve:

Learning to Heal with Self Care

1. Take Relaxation Seriously

Whether you take up meditation, listening to music, reading a book, taking a walk or visiting with friends and family, truly think about what you’ll do to relax, and designate time for it.

2. Cultivate a Rich Non-Work Life

Find something outside of work that you are passionate about that’s challenging, engaging and really gets you going—whether a hobby, sports or fitness activities or volunteering in the community (along with other items we mention here, like relaxation, being able to “turn off” and participating in rewarding non-work activities).

3. Unplug

While communication technology can promote productivity, it can also allow work stressors seep into family time, vacation and social activities. Set boundaries by turning off cell phones at dinner and delegating certain times to check email.

4. Get Enough Sleep

Research suggests that having fewer than six hours of sleep per night is a major risk factor for burnout, not least because poor sleep can have negative effects on your job performance and productivity. It can lead to fatigue, decrease your motivation, make you more sensitive to stressful events, impair your mental function, leave you more susceptible to errors and make it harder to juggle competing demands. The reverse is true, too: We’ve seen that sleep can actually improve your memory.

Recovering from chronic stress and burnout requires removing or reducing the demands on you and replenishing your resources. Sleep is one strategy for replenishing those resources. For inspiration, check out our tips to get better sleep.

5. Get Organized

Often, when people are burnt out, they spend a lot of time worrying that they’ll forget to do something or that something important is going to slip through the cracks. Get organized, clear your head, put together a to-do list (or an electronic task list) then prioritize. That way, you don’t have to keep thinking about those things because you’ll have systems in place to remind you.

6. Stay Attuned

It’s important to tune into the precursors of those conditions, physical signs that you might be under too much stress: more headaches, tight shoulders, a stiff neck or more frequent stomach upset. In terms of mental health, burnout affects depression, and if you’re depressed, that can also affect your level of burnout—it goes both ways. So, if the issues you’re struggling with are really serious and getting worse, you may need to seek professional help. Talk to a psychologist to get help beyond support from just your friends and family members.

7. Know When It’s You, and When It’s Them

Burnout is sometimes motivated by internal factors, Dr. Ballard says, and sometimes it really is a symptom of external ones. In the first case, you’ll need to ask yourself, “Where is this coming from?” so you can figure out what’s stressing you out, and how to maintain your internal resources to keep yourself motivated, doing your best work and functioning well.

Some burnout really is the fault of work. “In a survey we did in 2011, more than two-thirds of respondents said that their employers had taken steps to cut costs as a result of the recession,” like hiring freezes, layoffs, cutting work hours, rolling back benefits, requiring unpaid days off, increasing hours, etc. All that increases demands on workers,” he says. “Those are the two components that play into burnout: There are more demands and fewer resources.” To find out whether it’s time to move on, figure out whether your position is a “mismatch between your needs and what you’re getting working for that particular organization.”

8. Figure Out When Enough Is Enough

Consider talking to your manager or HR about EAP services, mental health benefits or stress management training—or at least about how to improve communication and create a better, more positive work environment. Angle the conversation about how those cultural shifts will enable you to continue to serve the company and become an even better employee.

“I do think there are times when, no matter what you try to do, the organization is unable or unwilling to make those changes,” Dr. Ballard says, “and in those cases, it is just time to move on.”

Original Post : https://www.forbes.com/sites/learnvest/2013/04/01/10-signs-youre-burning-out-and-what-to-do-about-it/#4d9a2081625b

By Lisa M. Gerry

Graphics by Izzy Nalley, FigLeaf.Fit

Stress Management, success mindset, weight loss

What is Stress?

What is Stress?

If I asked you what is stress, you would most likely give me a list of things that cause you stress. Things like money, work, responsibility, maybe your family or too many things to do and not enough time.

What Stresses You Out?

But those things are relative. Similar to the old saying “One man’s junk is another man’s treasure” the same holds true with stressful situations. Each persons stress triggers are different.

So then I might ask you, why do those things cause you stress?

And this is normally when most people try to give me a back story or a big story to explain why it is stressful. And hidden within that story are the under tones of worry or regret.

We worry about what will happen in the future or regret/relive the past events.

Essentially you are not in the now when you are stressing. Those stress triggers teleport you to a moment in the past or scenarios of the future (no matter how realistic or sci-fi they may be).

Are You Living In The Future or Past?

When you start worrying about the future or past, regardless if the stress is only in your mind, your body gets involved. Stress hormones get released; the body thinks that the mind is in danger therefor it prepares for escape from the problem – to physically escape – except we don’t. In fact, we typically endure a lot of stress of the mind and do very little exercise and then all those stress hormones are stored in your body.

This leads to belly fat, unexplained physical pain, possibly headaches or even more chronic issues like heart disease, diabetes II, hormone disturbances and dermatological issues.

Are You Experiencing Any of These Symptoms?

Stress is your body’s response to stressors.

On the minor level, it stops or slows depression, raises your blood pressure, causes a rush of hormones for quick physical decisions – might make you cranky or quick to snap.

Although we might have different things that stress us out at different levels, staying in a constant state of stress can cause big issues.

NOT ALL STRESS IS BAD.

But I do want to clarify that not all stress is bad. It’s only when you are in a constant state or when you don’t physically work out the stress hormones that have been released into your body.

What Have You Learned From Some Challenging/Stressful Situations?

Stress, or challenges are also a key part of learning and developing ourselves, therefor learning how to deal with stress is the important thing – not avoiding all stress. Haha, That would just make life to boring!

Your Success Coach,

Izzy Nalley

Stress Management, Transformation, weight loss

The Blame Game

The Blame Game, aka excuses, is the biggest reason people gain weight and keep it on.

They will think of million reasons that they have gained weight or a million things to blame it on rather then themselves and the habits that got them there.

They want the weight to come off “but” <— that being the key word that let’s you know if you are playing the game, there is always something that is in the way.

That thing in the way is the challenge or the obstacle and most people see the peak of the problem and think it is just too hard and takes too much energy and they “don’t have the time or energy for that.”

It’s just my body type, it’s my thyroid, it’s genetic, it’s my age….I’ve heard a lot and I’ve seen a lot…a lot of people not letting their excuses define them. They stop blaming their problems on something or someone and find a way.

Otherwise, this means that changing doesn’t feel worth the effort.

Sure, they might be willing to throw some money at it, but they don’t want to put in the work.

Well, guess what..?! Choosing the easy path is what got you where you are! And if you want something to change, you have to choose the other path. You have to dig yourself out of the whole, the debt that you got yourself in.

Think of weight loss like getting yourself out of debt. Say you have 8 credit cards (8 bad habits), we could work on all of them a little at a time or we can dive in and pay off one at a time. But consistency is key. You cannot pay $60 have interest of $30 and then add another $40 in purchases and expect to see results.

Gosh, you might even need to “get a part-time job” to pay it off faster (cut out that weekend ice cream).

And I don’t want to forget to mention that in the process of getting yourself out of calorie debt you might actually save money and learn some key habits to get yourself out of financial debt too.

Mind-Body work can be amazing for your life.

Are you ready for some life changing this year?

Your Success Coach & Yoga Teacher,

Izzy Nalley

Fitness, nutrition, Stress Management, Uncategorized, weight loss

Got Cravings?

This is something I bring up a lot when talking about understanding your nutrition and deficiencies, as well as common hang ups that derail people’s new diet plan or healthy eating lifestyle change: CRAVINGS.

You get stressed and suddenly: CHOCOLATE! or COFFEE! both could be your body craving magnesium or could be (a may be a mix of all this) food relationship problem i.e. avoidance or comfort foods.

But lets talk about cravings from a nutrition stand point.

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If you are ruled all day by cravings then most likely this is your nutritionally deprived body and mind screaming at you trying to get your attention.

What is actually happening.

Your body is screaming that its hungry (nutritionally deprived) but your mind hears “starving” and freaks out like an irrational over protected mother and starts trying to accumulate enough calories to keep you alive for as long as possible.

Therefore you might be extremely lacking in calcium and magnesium are in need of leafy greens like broccoli, spinach & kale but your mind (I often refer to the ego mind as a toddler) say chocolate and coffee and carbs until your pleasure senses of the brain level or until you are full.

But guess what? The body didn’t really get what it needed… and so the cycle continues.

So what do you do?

Plant based, mega veggie shakes. Not just a protein shake but the stuff with servings of veggies. real food not synthetic.
Blend that stuff up with almond milk and yogurt &/or fruits and sneak it into your system.

Have a go-to smoothie/shake for each craving to slowly replace the calorie dense with nutrient dense.

I went from eating chocolate, oreos & coffee every day, eating sporadic meals to consistent healthy eating within 6 months using this method along with flooding my body with fruits and veggies.  >My Food Relationship Talk<

My favorite products:

Juice Plus Trio Blend & Shakes.

My chocolate fix:

Dark Chocolate Almond Milk
Banana
1/2 Avocado
2 tbsp of Peanut Butter
Ice Optional
1 scoop of dutch chocolate JP

Now, when I get a craving I realize that it is a warning sign, I access what I’ve been eating and it is normally that I have fell off the healthy food train or slacked a little.

Below is one helpful cheatsheet. Although is doesn’t cover everything, I find this one is a good place to start and experiment with.         >click here for more on pinterest. <

success mindset

Rewire your Brain to Beat Procrastination

Turn off the phone, tune into yourself, and be productive when it counts.

Have you ever found yourself staring at your phone or laptop, mindlessly checking social media or going down an internet rabbit hole when you’re supposed to be doing something else? So have I.

*Can you read this entire blog post?
85% of readers will not.
10% of those who do will skim some if not most parts. *

My name is [Izzy], and I’m addicted to information.
More specifically, I am addicted to the infinite and immediately available mental stimulation the internet offers in the form of information. And, according to scientists, I’m not alone. Information addiction is real, and is a perfect outlet for procrastination. After all, why would I want to perform some unpleasant task when I can sit and laugh at cat memes instead?

But procrastination can lead to negative consequences, from mental fatigue to missed deadlines that frustrate my manager. How did I become addicted to something so potentially destructive? And how do I recover for the sake of productivity? The answer to both questions is the same: neuroplasticity.

What fires together wires together” — Donald Hebb

Neuroplasticity?

Neuroplasticity, discovered back in the 1940’s by Donald Hebb, is how the brain changes (for better or worse) in response to repeated experience.

“Heady” stuff? Here’s a real-world example you might relate to:

My first encounter with the internet was transformative. As I clicked away, my brain thought “this is new and this is awesome!” and released some dopamine to motivate me to seek that rush of unexpected discovery again (and again, and again). As hours of web surfing went by, I became less tolerant of enduring boring, difficult, or stressful tasks and began choosing distraction over productivity. In other words, I wired my brain for procrastination.

Yeah, yeah…I’ll finish reading this later

Procrastination is a fact of life. According to Piers Steel, author of The Procrastination Equation, about 95 percent of people admit to putting off work (perhaps the other 5 percent didn’t get around to completing the survey). So, it’s safe to assume you, like me, are a procrastinator at times…you might even be procrastinating now. The good news is we can learn ourselves out of procrastination the same way we learned ourselves into it — by taking small, consistent actions that offer our brain a reward.

Use your mind to change your mind

There are seemingly endless strategies to overcome internet-fueled procrastination. I found the process below especially helpful, and hope you will as well.

Accept reality

You’re going to procrastinate from time to time — you’re only human and can’t do it all. In fact, it’s possible that beating ourselves up leads to more procrastination, making it harder to be effective. Have self-compassion and recognize there is a time for procrastination before and after your task, but for now you must focus.

Disconnect from the internet

The internet and your smartphone will demand your attention subconsciously — you’ve trained your brain for that. Place your phone in another room, with notifications and sound off. If you have to work on your computer, turn Wi-Fi off.

Be mindful

Take a few minutes to observe your thoughts and emotions. I find mindfulness meditation, particularly breathing meditation, a great tool for insight. When I began meditating, I held the common belief that to meditate “correctly,” my mind had to become totally blank. But to be truly mindful is to be aware of yourself without judgment. Noticing my thoughts and the emotions around them helps me understand what needs to be done next.

Prioritize what’s important

If, while observing, you noticed fear or anxiety around starting (or not finishing) a particular task, pay attention. These emotions are a great indicator of why you’re procrastinating. Whether you think you’re unable to do something well or simply want to avoid having to deal with it at all, use this insight to prioritize your tasks, and make the decision to work on one that seems especially difficult. Remember, the goal is not only to finish a task, but to make it easier to be productive in the future. Accomplishing difficult tasks will bring you the positive feelings necessary to rewire your brain.

Focus on one thing at a time

Once you’ve decided where to begin, focus on how to organize the task into small pieces (SMART goals are a great tool here). Don’t think about multi-tasking — this is single-tasking. Keep your focus on one part of the task at a time to avoid being overwhelmed about the outcome of the final product and the work required to get there.

there.

Jump in

The hardest part of getting started is…getting started. A lot of this is because of the way we judge our thoughts — dismissing our efforts before giving them a chance to develop. Let go of your expectations and judgments and just BEGIN. Sometimes you can find a shortcut to help overcome the initial obstacles to productivity. For instance, templates are a great way to remove the stress of staring at a blank page. Every task likely has a similar hack to ease you into action.

Take a (timed) break

If you feel yourself getting overwhelmed, take a break. Set a timer for five minutes and do something else. You could return to breathing to clear your mind again, do some jumping jacks to get your blood flowing, or go outside for some fresh air — but do not allow yourself to check the internet or your phone.

CYA: Celebrate Your Accomplishments

When your task is finished, pat yourself on the back; you’ve earned some self-esteem. Procrastination is usually a response to the unpleasant feelings associated with a task. Rewiring your brain requires sending yourself different messages. Recognizing that you can move through difficult emotions and accomplish your tasks is crucial to replacing your negative thought patterns. Each success rewires your brain so that the next time you’re faced with a difficult task, you will approach it with more confidence, patience, and focus — and less urge to check your phone.

Don’t worry about perfection

Once your task is done, let it go. I could write this blog a million times, a million ways, and it would never be perfect — that’s just part of the deal. Accept imperfection, value the effort, and keep moving onto your next task.

Speaking of perfection, you likely won’t do any of these steps perfectly, but you’ll make progress. With repeated effort, you’ll become skilled at being productive when it matters, just like you became skilled at procrastinating. Be patient and kind to yourself as you grow. And, of course, give yourself a few minutes after you’re done with your task to hop on the internet for that sweet, sweet dopamine rush. Which reminds me, I was so busy writing this that I haven’t checked Facebook all day…

Written by Brian Daignault on October 4, 2018.

Original Post:

View at Medium.com

nutrition

8 Foods to Grow Gorgeous Nails and Shiny Hair

Focusing on your overall health means paying attention to details big and small:

• your weight

• your blood pressure

• how you feel

• how you look

As for how you look, though you may opt out of fussing with frills, that doesn’t mean that things like your fingernails and hair aren’t important. In fact, they can be a key sign of good (or bad) health.

Your hair and your nails are made up of keratin. Keratin is a special protein made by cells in your skin.

When it’s made, it pushes through the skin, then dies and turns hard, turning into hair or nails.  This process is called “keratinization.”

When the process of keratinization is going well, it reflects good health. Nails and hair will be strong and smooth.

By contrast, a person who is sick will have nails that are dry and brittle. Their hair will break easily and be dull. There are other signs and symptoms your hair and nails will give youtoo!

The body functions that determine whether keratinization is well supported are a healthy kidney and thyroid, as well as hormones that are in balance.

To ensure that these organs and functions are well supported, there are several nutrients that you should be sure you’re getting.

These include:

• Protein: gets broken down into amino acids that build keratin

• Vitamin A: Helps your body absorb protein

• Vitamin C: Works with zinc to build collagen

• Vitamin B2: Helps develop new tissue

• Vitamin B7 (biotin): Develops stronger nails

Other nutrients that are key to growing vibrant, healthy nails and hair include vitamins D and E, iron, calcium and iodine.

To support nail and hair health, there are certain foods that will make a big difference. Eating more of these will add strength and shine:

8 Foods to Grow Gorgeous Nails and Shiny Hair

1. Protein – Adding a plant-based protein powder to your smoothie will stop hair loss.

2. Blueberries – Blueberries are high in antioxidants that protect growing cells against free radical damage.

3. Almonds – Almonds are loaded with magnesium. This mineral counters stress that can cause damage to hair and nail cells. Other good sources of magnesium include cacao nibs and leafy greens. And almonds are also high in protein.

4. Beer – Not that I’m advocating alcohol but here’s one good reason to tilt a glass every now and then. Beer contains silicon, a mineral that boosts scalp circulation and hair growth.  It also fights brittleness in nails.

5. Oysters – Oysters are the food highest in zinc. Zinc is needed to make the keratin that turns into hair and nails. Not a fan of shellfish? You can also get zinc from poultry, cereals, and baked beans.

6. Yogurt – There’s a link between losing hair and low levels of Vitamin D. Also, the calcium in dairy helps build healthy hair and nails. Just be sure you read the labels before you buy yogurt.

7. Eggs – Not only are eggs high in protein and vitamin D, they also contain biotin, which plays a key role in building keratin.

8. Salmon – Salmon contains biotin and protein, as well as omega-3 fatty acids that promote healthy skin. Since nails and hair are formed from the top layer of skin, healthy skin means healthy nails.