Posts Tagged ‘Healthy Living’

The Joy of Listening

Posted by

FullSizeRender.jpg
Listen carefully because I need to tell you something really important…We don’t listen. Yes! It is so true. None of us (or very few) truly listen to each other or to our bodies. We often don’t even listen to the small voice inside–you know the one you may call intuition or your gut that is your innermost guide to what works for you.

We don’t listen to our spouses, our children, our families or our friends. We don’t listen to clients. We don’t listen.

As a part of my course in Nutrition at the Institute of Integrative Nutrition, listening is taught as a very important concept for both personal wellness and coaching others. Makes sense, doesn’t it? So why don’t we do it?

listening sinek

Well we all have our reasons. Usually it’s because we are thinking of ourselves or thinking about what we are going to say next. Often it’s because we think we are smarter or know better than the person that’s talking. Sometimes it’s because our minds are wandering or fretting over all the things on our to do list. It may be because we are distracted with social media (put your phone down please!) or television or our kids or our dogs. I mean seriously could we have any more distractions in our lives?

will rogers

So I am going to be brutally honest here—isn’t listening the only way we really learn and help others? As I really started to think about the reason that I personally don’t listen the way I should to my family or my clients I learned that for me it’s a matter of time. I’m always in a hurry. I never feel like I have the “luxury” of listening. And I think that is really sad. It goes back to my post last week on “having my plate too full”. I realized I feel this constant pressure to get things done and so every meeting, every encounter whether with friends or family or my business associates or vendors I am in a race against the clock to blurt out all the important things that I feel must be said before that imaginary buzzer in my head sounds and tells me it’s time to move on to the next thing. And I wonder why I always feel so stressed!! Living in this self-imposed fight or flight mode has the cortisol pumping 24-7 in my body and the repercussions on my health and relationships is detrimental.

respect

Then I started thinking about the JOY that comes with listening. And I am depriving myself of that connection with others when I am harried and on a deadline for every conversation. It is most evident when I think about my pre-teen daughter. I want more than anything else to stay connected with her as she grows like my mom has connected with me. And I’ve now had the light-bulb moment about listening and I realize this means clearing my plate so that I have time to listen to her. Real time. Eye contact. Being fully present.

And that is not semi-listening while on my laptop. It’s not pseudo-listening while I am cooking dinner. It’s real listening maybe while we go for a walk, or drive in the car or head out for a frozen yogurt and sit across from each other and smile. I have been drawn to a quote for a while that says “Time without attention is worthless”. These are powerful words. I think it goes to the heart of idea of quality time. But I feel like quality time has become one of those things that Americans give lip service to, don’t you? Most of us consider it “time with family” if we are in the same room or house with them while we multi-task on a million different things. And then there’s the problem of not listening to ourselves.

FullSizeRender.jpg-1

Yes, there is the whole debacle of me not listening to my body. Seriously, could it scream any louder when I am out of balance. I suspect some of you can even hear it screaming where you are right now, ha! But all joking aside, when your joints ache and your pants don’t fit and your feet hurt and your brain is foggy, wouldn’t an intelligent and logical person listen? One would think, but so few of us do. That’s why we are all overworked, sleep-deprived, stressed out, and depressed. It’s why we need alcohol and anti-depressants, mindless TV and Facebook to numb us from hearing that persistent voice inside telling us exactly what we already know, but don’t want to hear. For me the message is SLOW DOWN! DO LESS! RELAX! It’s saying please, please, please I beg of you to go up to your yoga room, or take 20 minutes and meditate, or go out for a walk and breathe all that fresh air! What message is your body telling you?

listen to your soul

So I am turning my focus now not to listening (ironically), but to getting things off my plate. My need to open up whitespace in my life, to prioritize and say no. I need to remove more deadlines and stress and quite honestly to love myself more. This is the only way I will be able to listen—truly listen, to those precious people and clients and colleagues that are most important to me. And it is definitely the only way I will ever hear myself.

learn to listen

I know in my heart and in my gut that listening is one of the things that can bring me the most JOY this year. I want to listen to my heart, my loves and my body more than ever before.

Will you join me in finding the Joy in listening? Tell me your answer—I’m listening.

Joyfully yours,

Tobi Signature

 

 

The Joy of Saying No

Posted by

learning to say no

There is so much JOY in saying no sometimes, right? But conversely, saying no is often one of the hardest things we do. It is really difficult when good and exciting opportunities present themselves to you and you think “I HAVE to say yes to this”, but you know you really don’t have the bandwidth to take it on. You’ve been there, haven’t you? I know, me too!

And then sometimes even when our gut tells us we don’t want to do something, it’s still hard to say no. We feel guilty or obligated or uncomfortable in these situations, don’t we?

priorites

I have a life philosophy that says “Say no to the good so you can say YES to the great”. But sometimes in the moment you can’t tell the difference. Especially when it’s someone you love or admire or respect that is doing the asking.

I have been working with my team, my family and my therapist (yes, I have one and I think everyone should, but that’s a whole different blog post) to continue to clean out and declutter my life and my to do list. I know this is the only way to find more joy and to love myself more–which are my only 2 goals for this year.

because I am busy

But even at that, it is SOOOO hard sometimes to get rid of things or say no to new opportunities. Or for me, the hardest is probably NOT launching new ideas and endeavors because I am an idea girl, a visionary, a big thinker, a dreamer. And cutting out all of that brainstorming of new ideas is killing me in the short run. But for my long term goals, simplifying is the only way to true peace and joy.

the moment

So this week, my therapist and I came up with a great analogy or plan and I think is something to which many of you can relate, so I wanted to share it with you here. We were talking about my workaholic tendencies and my chronic over-achiever personality. And trust me, over-achiever sounds like a good thing but that’s not always the case. It can be exhausting and hard on you both mentally and physically. And we noticed that my workload was still out of balance, even with all the pruning I’ve been doing. I have “too much on my plate” as we say.  My therapist said my plate looks like a Thanksgiving feast piled to the top and over-flowing and we got a good laugh at that. But it also gave me a HUGE Ah-ha moment.

warren buffet

You see, she suggested my “plate” look healthy with 3-5 dollops of work on it TOTAL.  You can imagine a healthy plate of food with a little protein, a little carb, a lot of green veggies–you get the point. And you know what I realized? When my proverbial “plate” is overloaded like the Thanksgiving feast, so is my real plate because my personality type and habits include emotional eating or eating lots of sugar and carbs. I know for many of you stress equals an unhealthy existence for you too.

So for the first time in my life I think I really “got it” that for me an overloaded plate of commitments means weight gain, fatigue, stress, and many other unhealthy things. And this really clicked with me. In fact it sort of scared me.

super soul

So I am back to my mission of saying no to the good and saying yes to my best self. And there is so much JOY in this way of thinking and even more in the results I will be getting including more time for all the things that are most important to me and feeling healthy enough to enjoy those blessings.

Here’s to the JOY of saying no more this year and saying YES to the best version of you!

Joyfully yours,

Tobi Signature

 

 

 

 

 

The Joy of Juicing

Posted by

456013CC-1094-4B9A-A196-A1724679510F

It’s week 3 of my 52 weeks of Joy and ok, I admit it. I am a total geek when it comes to Juicing. I particularly love making green juice. And I know there are many different schools of thought out there about whether juicing is good for you and if you should be drinking your calories instead of eating them. But I think each person should go with what makes them feel the best. And I am telling you that green juice makes me feel amazing and it totally brings me JOY!!

My favorite recipe is called “Sweet Greens”. I love getting it from The Juice Bar in my home town but I also make it often at home. It has 6 simple ingredients including cucumber, lemon, parsley, spinach, kale and apples. I use mostly green apples but sometimes I throw in a honey crisp for sweetness depending on the time of year. It’s best to experiment with quantities to see what you like best. The more apples of course the sweeter it is. I like a lot of lemon and cucumber which makes it taste super fresh. Kale and spinach are stronger flavors, especially kale so for some people, a little of that goes a long way. I typically make a big batch with 2-3 cucumbers, 4 green apples, 2 lemons, a large bunch of fresh kale, a handful of parsley and 2-3 handfuls of spinach.

6C2241C7-143C-497B-8CF7-03B569D09C15

I also am crazy about my juicer. It’s a Kuvings Whole Slow Juicer. And you can buy one here. There is nothing more fun and satisfying than taking a big pile of beautiful veggies and within a few minutes having gorgeous green juice. Nothing on my to-do list ever has a beginning and an end in that short amount of time. I feel so accomplished and so healthy when I make and drink sweet greens.

B4BCDDAC-D8CD-4598-805E-7D059FD4FB61

I love to make 2-3 days worth at a time when I juice, but if I make much more than that at once, it doesn’t taste super fresh to me. So juicing a couple of times a week works great for me. And though you may have heard horror stories about cleaning the juicer, I don’t think this one is hard at all. Especially if I clean it right away.

So if you haven’t tried green juice, I suggest you do. I know what some of you are saying…Ewww! But I never thought I could drink anything green either.  What I found is it’s so refreshing and I am so very glad I tried it. Cheers to years of JOY from green juice for you and me too!

Joyfully yours,

Tobi-Signature

 

Shopping Guide: New Year, New You

Posted by

new-year-new-you

I love a shiny new year! It’s so full of promise and things-to-come! That’s why it’s the perfect time of year to start something new, or to set goals and intentions. Whether it’s making a commitment to health, learning to cook something new, or deciding to keep a journal through 2017, I’ve come up with the perfect list to help you get your goals on for the new year!

Happy Shopping, and Happy New Year!

Tobi-Signature

 

 

 

 

  1. “Live Life” Faux Leather Journal– It’s a fresh start with a new year and a new you, so seize the opportunity to start journaling to track your inspiration and how you grow this year!
  2. Kate Spade New York Gold Dots Agenda– We all start out the new year saying “This is the year I will stay more organized!” Well this year, you really can with a beautiful Kate Spade agenda with trendy gold polka dots.
  3. 13” Saffiano Computer Case by Kate Spade– Staying organized can be fun and chic with this crisp linen colored leather computer case with gold hardware.
  4. Classic iPad Case– A bright Kelly green (one of my favorite colors!) leather iPad case is easy for the on-the-go student or business-minded individual!
  5. Metro Leather Strap Watch– Maybe your resolution this year is to be on time? Well you can’t do that without a stunning camel and gold watch that will match every outfit perfectly so you’ll even want to be a few minutes early.
  6. Swissmar Arosa 11-Piece Stainless Steel Fondue Set– Throughout the year, it’s easy to get too busy and lose sight of what is important. Start a new family tradition – fondue night!
  7. 32-Ounce Water Bottle– Drinking enough water is a constant struggle, so make it easier with a cute water bottle that reminds you to “Drink Up”!
  8. ‘Lunar’ Training Shoe by Nike– One of the most common resolutions is to exercise, so let’s start it off right with new training shoes!
  9. Floral-Embossed Yoga Mat, Magenta– You all know I love yoga, so I can’t wait to get back to my routine after all of the holiday festivities with a fresh yoga mat in inspiring, bright magenta!
  10. Moto Full-Length Sport Leggings– A pair of super chic biker-style quilted yoga leggings can quickly go from workout to cute outfit for lunch and errands! It’s impossible to not workout when the clothes are this cute.
  11. Mia 2 – Seabreeze Sonic Skin Cleansing System by Clarisonic– This year is all about you, and making you feel your best. Put your best face forward by cleansing every night with this compact, and easy to travel with cleansing system.
  12. Williams-Sonoma Reserve Chardonnay Wine Glasses, Set of 2– Spend more quality time with the special someone in your life over a glass of wine- whether it’s your significant other, best friend, or your bubble bath!
  13. Schwinn 870 Treadmill– Are you planning a 10K in the near future? Keep your training on track regardless of weather or scheduling restraints with an at home treadmill.
  14. ‘Alta’ Wireless Fitness Tracker– Let’s keep track of all of our fitness goals this year with a Fitbit that will track your distance, activity time, calories burned, and steps! Plus, this model will track your sleep, gently wake you up with a vibrating alarm, and remind you about your workout goals.
  15. Nest Plus 9 Cups and Bowls Set– Is your goal to cook more this year? You’ll need your kitchen to be fully stocked with all of the essentials, which are included in this convenient stacking set of measuring cups and bowls.
  16. Paderno 4-Blade Spiralizer & Cookbook Set– You never knew eating healthy could taste this good! Start off the new health you with a spiralizer and cookbook set to add more vegetables into your diet while serving up some delicious creations for you and your family.

New Year’s Shopping Guide

Posted by

Slide2

 

During this, my favorite time of the year, I am busy preparing my goals and resolutions and plans for an exciting 2016. I am giddy with excitement about moving closer to my best self in the coming months. And I am working on making the New Year my best year yet.

To be the best Me I can be, I have a major goal of putting myself first next year. This is something I find really hard to do, do you? Well in that spirit of self-care and healthy living, here is my shopping guide for a fabulously healthy 2016. These are the things I need to be my best and I hope they will help you be your best too!

Meet me back here later this week for my tips on writing resolutions that work, goal setting and my word of the year for 2016.

Happy (and healthy) shopping friends! xo,

Tobi Signature

 

 

 

 

 

1.Columbia Fleece Vest–Layers are a must for working out in Arkansas weather. It can be 70 degrees at Christmas like this year and 20 degrees in March. You just never know. So having some great Columbia fleece vests in my favorite colors are perfect for layering on cool mornings or freezing afternoons for my walks. I got a white one for Christmas and can’t wait to wear it.

2. Northface Thermal Leggings–To be my best and most healthy self, I have to have a “no excuses” mentality for exercise. And thanks to these awesome Northface leggings, even on cold days I am hoofing it to stay in shape.

3. Fitbit Charge–Take your fitness to a whole new level with the fitbit Charge. I have been using a fitbit for years but this new model has all sorts of amazing features including a clock so you no longer have to double up your fitbit and your watch, they are now all in one. And if you get the Fitbit HR, you can keep track of your Heart rate too so you ensure you are exercising at your optimum level.

4. Nike Leopard or Snakeskin Running Shoes–How do you make exercise fun? Well for me it’s by wearing fun workout clothes and shoes (yes I am a shoe girl even when it comes to athletic ones!) So why not jump on the trend of leopard and Snakeskins we are seeing all over the runway and bring it to our workout gear. They even have the leopard print in sizes for your kids so you can keep them active and healthy too!

5. Massage Bolster–In a moment you will see my great link for an in-home massage table in fabulous fashionable colors. And if you go the route of having a massage room all your own, a bolster for propping up your ankles and knees is the best way to make your at-home experience seem like a professional one.

6. The Best is Yet to Come Journal–Journaling has been a lifesaver for me to relieve stress and get in touch with my innermost self and writing down what I really want out of life. That’s why I love this encouraging quote from old blue eyes himself, Frank Sinatra. Because I really do believe that the best is yet to come for us all, so why not remember that in your daily journaling exercises!

7. Pebble Journal with 3-ring Binder–I love to keep one journal for my thoughts and another for my gratitude for all my many blessings. I am crazy about this 3 ring journal because you can add pages to it. So when you have boundless blessings like I believe we all do, you can add more space to write them down.

8. Pajamas–one of the most important parts of healthy living is getting enough sleep. I think a great pair of Pj’s is the perfect excuse to go to bed earlier this year and these pretty black and white ones will help us sleep stylishly.

9. Sleep Mask and Memory Foam Pillow–Being comfy and relaxed is an important part of your sleep routine too. How about this fabulous Memory Foam pillow so you are comfy and wake up feeling great? And it’s paired with this fab sleep mask with built-in headphones. They’ll keep it dark in your space any time of day and allow you to listen to relaxation yoga or meditation tunes so you drift off easily to your happy place and stay there all night long.

10. Yoga Bolster–Yoga has been a life saver to me. Particularly Yin-style yoga. I get my cardio by walking out in nature and breathing in fresh air and for me yoga is about stretching and restoration. So for that I need great props like this oversized rectangular bolster.

11. Yoga Blocks–Getting into some of my favorite Yin yoga poses require the help of yoga blocks. So add these to your tools for staying healthy this year. You can also do some amazing before bed stretches and release all the tension from your neck with a great yoga block ensuring you get a restful night’s sleep.

12. Yogitoes Yoga Mat Towel–Nothing annoys me more than slipping on my yoga mat. That’s why I love my Yogitoes Yoga Mat Terry Towel. It makes your mat comfy and slip resistant all at once. So now you can Nama-“stay” on your mat!

13. Calypso Massage Table–Massage is a must for my healthy lifestyle. I try to get at least one a month and more if time and budget allow. Having an in-home massage table and home massage space is one of the ways I squeeze massage into my busy lifestyle. So when I can’t get to the spa, my massage therapist can come to me.

14. Yoga Strap–To really get deep stretches for my hamstrings to counteract all the sitting at the computer that I do (and sitting on airplanes too) a great yoga strap can really help. I’m not as young and flexible as I used to be so my yoga strap is one of my BFF’s these days! 

15. Personalized Yoga Mat–And to add a little fun to your yoga time, how about a personalized yoga mat. I love the idea of having my name on it, but even better an inspirational quote that makes me want to be on my mat everyday. Whatever it takes, right?

16. Yoga Blankets–If restorative yoga sounds good to you, creating a sanctuary for your practice is a must. For me that means a lovely and quiet place, lots of candles and several cozy blankets for helping with stretches or covering up during Savasana and lingering just a little bit longer than usual.

17. Massage Table Sheets–Making your massage table especially soft can help you get to your happy and relaxed place faster that normal. I love these high thread count massage sheets from Wamsutta that really help me have sweet dreams while getting my massage on!

18. Massage Table Electric Warmer–I don’t know about you but I get chilly easily. I am known to use an electric blanket on a chilly summer night (even if it’s chilly because my hubby is blasting the A/C), and I am the same way during my massages. So having an electric warmer for your at-home massage table is the perfect way to make sure you are cozy and relaxed every time.

19.Fitbit Scale–I’ve been using a Fitbit cardio step counter for years. But now I am ready to take Fitbit’s capabilities to the next level with their scale that measures weight, body fat and BMI. It can be programmed for up to 8 different users so my family can use it too. I am thinking this might be one of the things that keeps me most accountable in the new year!

20. Vitamix Blender–Oh how I love my Vitamix. It’s the way I get my fruits and veggies in everyday with my regular morning Green Smoothies. I have tried other blenders and trust me, there is no comparison with the Vitamix. So if you haven’t tried this amazing blending machine, I highly suggest you do. It will help you get your smoothie on all year long.