7-Day Challenge – Daily Self Check-In – Day 3

Today is day 3 of the “7-Day Daily Self Check-In Challenge.” I’m doing this every day this week to help you remember to check in with yourself. A little self-inquiry reminder. So right now, I want you to stop whatever you’re doing and take a few deep breaths. Now ask yourself, how do I feel right now? Am I feeling any physical pain? Am I tense, tight? What about my emotions and feelings? Do I feel calm & collected, scattered, sad, anxious? What can I do right now to take care of myself? ⁠

⁠My mindfulness tip for today is to move your body. Move any physical or emotional stress, anxiety & tension out of your body via any type of movement that resonates with you. Movement is incredibly healing and we hold a lot of stress & tension in our bodies. We also hold a lot of emotional pain in our bodies as well. If you can’t do this exercise right now save this post for later and give it a try. 

That’s it for today, I’ll see you tomorrow, have a good day!

For the entire month of May I am offering new clients the opportunity to pay what you can for virtual coaching sessions in meditation, mindfulness, breathwork & yoga. Now more than ever we need to make sure we’re taking care of ourselves both physically & mentally. I’d love to help you through this incredibly hard time. You can sign up for your FREE consultation below. Be well & take care of each other ❤️

Book a session today! You may fill out our contact form, call us at 323-849-0039 or shoot us an email jenna@yoginest.com

What’s Your Self-Care Routine?

Happy Tuesday! I want to know what you’re doing to take care of yourself right now. What’s your self-care routine when you’re stressed & anxious? First, I’d like to define self-care, because I’m the biggest nerd & I want to clarify that even though this can include a hot bath, it’s much more than that:⠀

“the practice of taking action to preserve or improve one’s own health.”⠀
“the practice of taking an active role in protecting one’s own well-being & happiness, in particular during periods of stress.”⠀

See, it’s not just some foofoo word, it’s much more; and I currently can’t think of a period of time that’s more stressful than mandatory social distancing due to a global pandemic!⠀

I break self-care routines, for myself & my clients, into 3 main categories: mental, emotional & physical. A lot of the techniques overlap; getting outside can improve your mental & emotional wellbeing as well as your physical wellbeing; exercise can improve your physical well being & your emotional & mental wellbeing; so I’ve grouped them all together below 👇🏽 ⠀

😊Meditation ⠀
😊Breathwork ⠀
😊Talk it out – You can do this w/ a licensed therapist, a registered coach like myself, or a friend/family member⠀
😊Stream of conscious writing ⠀
😊Get outside⠀
😊Exercise⠀
😊Get enough sleep⠀
😊Hydrate⠀
😊Nutritious, healthy diet⠀
😊Socialize – This is hard right now, you have to be creative! Use FaceTime, Houseparty or Zoom. There are so many tools available to help us keep in touch with loved ones. We need to social distance, NOT social isolate ❤️⠀
😊Rest/unwind – This is a must! You have to find time to hit the reset button & unwind⠀
😊Treat yourself – This is where the bath, face mask & pampering come in. ⠀
😊 Miscellaneous activity – Paint, bake, cook, play a game, watch a movie, beach, picnic, vacation, etc.⠀

Obviously you can’t do all of these in one day, but it’s my go-to list to pick from. Ideally, some of these should be part of your daily routine, like hydrating, getting enough sleep & eating healthy. Pepper in a few of the other things each day to have a balanced mental, emotional & physical self-care routine. ⠀

Your turn, what’s your go-to self-care routine 🤗❤️

PS: For the entire month of April I am offering new clients the opportunity to pay what you can for virtual coaching sessions in meditation, mindfulness, breathwork & yoga. Now more than ever we need to make sure we’re taking care of ourselves both physically & mentally. I’d love to help you through this incredibly hard time. You can sign up for your FREE consultation below. Be well & take care of each other ❤️

Book a session today! You may fill out our contact form, call us at 323-849-0039 or shoot us an email jenna@yoginest.com

Photo by: @jessicaczarneckiphoto


Benefits of Breathing Exercises

Breath = Life⁠ 🌱
⁠⠀
We must breathe to live, we must also breathe for our physical & mental well-being. Being conscious about the way in which we breathe can change everything. Take a moment today to take a few deep breaths for your health 😊😯
⁠⠀
Inhaling slowly & deeply through your nose. Opening the mouth and letting the breath go, along with any stress or anxieties that are keeping you from living your best life. Do this a few more times and feel everything external melt away, while also noticing that your internal self is relaxing and letting go 🙌🏽
⁠⠀
Any time you feel stress, anxiety, fear, anger or frustration grip you with all of it’s might come back to your breath and find balance and relief ✨
⁠⠀
Breathe…

Book a session today! You may fill out our contact form, call us at 323-849-0039 or shoot us an email jenna@yoginest.com

Why Is Movement So Important?

Humans are meant to move! It’s important for our mental & physical health. 

Our ancestors moved a lot, but today we live mostly sedentary lives. We sit in cars & at desks, we sit on the couch & is scroll through our phones or binge one of the MANY streaming services we have at our fingertips…lots of sitting…and it’s horrible for our physical & mental health. According to the World Health Organization in 2017, physical inactivity was the 4th leading risk factor for global mortality.

Let’s take a look at some of the side effects of living a sedentary lifestyle:

Anxiety, cardiovascular disease, migraines, digestive issues, depression, diabetes, high blood pressure, elevated cholesterol, lipid disorders, obesity, osteoporosis, scoliosis, spinal disc herniation (low back pain). Physical inactivity may even increase the risks of certain cancers & can cause a decrease in skeletal muscle mass. This is only a small list!

Personally, I know when I’m more sedentary I feel; fatigued, irritable, stressed, depressed, anxious, aches & pains throughout my body, tension, stiffness, headaches, more emotional, less motivated & productive, insomnia, less creative, etc. 

Stress, energy, toxins & emotional/physical trauma gets stuck in the body! So get unstuck & move your body!!! Of course I’d love it if ya’ll pulled out yoga mats right now & did a solid 60 min. session BUT yoga isn’t for everyone. What works is choosing a physical activity that is pleasing to you. Walk, bike, DO YOGA (wink, wink), pilates, swim, hike, CrossFit, weight train, etc. Find something you love & incorporate it into your schedule TODAY! You can even exercise at your desk, or invest in a standing desk & see how this positively affects your physical & mental health, concentration, productivity, creativity, etc.    

According to the Center for Disease Control you should do a minimum of 150 minutes of moderate exercise, or 75 minutes of a more vigorous regimen weekly. Walking 10,000 steps a day (approx. 5 miles) is another great goal for improving health & reducing risks caused by inactivity. Pair this with mindfulness practices & breathing techniques & you’ll be in good shape, both physically & mentally. 

Book a session today! You may fill out our contact form, call us at 323-849-0039 or shoot us an email jenna@yoginest.com