Three simple steps to creating positive emotional memories

Three simple steps to creating positive emotional memories

As a parent, we have probably heard the saying, “we are simply creating memories for our children.”
Well, the other day I was thinking about some of my own childhood memories.

Three simple steps to creating emotional memories

What became very obvious to me was that these memories, decades later, were very blurred. I still remember events, but not the details. What I remember are the emotions that went along with each memory. How these past events made me “feel.”

This realization has made me question how I now make memories for myself and for my children. I realized that I want to focus on creating positive emotional memories…

Here are three simple steps to creating positive emotional memories… for yourself, your children, and your partner.

  1. Release the focus on “doing” and to “achieving.” Let go of the outcome…  This does not mean you won’t “do” or “achieve”, it just changes the focus on the enjoyment of the process. Let’s think about children (if you have them). Not all children and youth are meant to have perfect A grades or be captain of the football team. Focusing on “doing” and “achieving” doesn’t always create emotional memories of joy, achievement, and pride. Focusing on these outcomes could though create emotional memories of stress, sadness, anger, and failure. So, release this focus on doing and achieving is the first step toward achieving positive emotional memories. Releasing the focus away from doing and achieving may also reduce stress for you, as a parent. You don’t need to do everything perfectly any longer. You don’t need to buy every new toy available, which can also reduce financial stress.
  2. Set your goals for emotional memories you want to create… If you keep a journal, write down which emotions you want to emphasize in memories for yourself, your children, and your family. Love, joy, happiness, inspiration, pride, honor, gratitude, and contentment are just a few examples of positive emotions you may choose to set your focus. Emotions to avoid may include fear, anger, frustration, irritation, tiredness, and feelings of failure or disappointment.
  3. Create activities and family outings with these emotional goals in mind… Now you can plan activities and outings that are emotion driven rather than outcome driven. This may very well mean you won’t be taking the longest hike or reaching a mountain peak, but rather may be skipping and dancing in a park, telling funny jokes, making messes, and other more joyful activities that later will become positive emotional memories for yourself and your children.

Three simple steps to creating emotional memories

Important note: Emotional memories is just one aspect of holistic health. Please remember that creating positive emotional memories for yourself and your children doesn’t mean that we give in to unhealthy requests simply because we want to make everyone “happy.” It is very important to simultaneously encourage other aspects of a healthy life, including eating healthy foods, being physically active on a daily basis, getting quiet time, stress management, etc etc etc… Each of these healthy behaviors can easily be incorporated with your new goal of creating positive emotional memories.

As you create memories, you will set our expectations for the future. The past does effect your future. So, as you create positive emotional memories for yourself and your children, each of you will continue to live a life of positive emotions, because that is what you will learn.

Enjoy a lifetime of positive emotional memories!

Breathe & Be! Kristin

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8 ways to stop the yoyo effect

 

8 Ways to stop the yoyo effect

8 ways to stop the yoyo effect

Are you tired of losing weight just to have the weight come back on? Are you ready to stop the yoyo effect of “dieting” and reach your health goals more permanently?

First… Why do we yoyo back and forth between losing and gaining weight? As a healthy lifestyle coach, the number one reason is not including a holistic approach to your weight loss goals. By only focusing on your physical health (losing weight, eating healthy, exercising), you are excluding the health of your mind, emotions, and spirit.

To make your weight loss and health goals PERMANENT, you need a holistic approach to a healthy lifestyle that is POSITIVE, BALANCED, and SUSTAINABLE, rather than focusing on diets that include temporary and negative restrictions.

The Breathe and Be Wellness Healthy and Happy for Life! healthy lifestyle program will empower you with skills so that you can be healthier permanently, sustainably, and with joy! No more restrictions. No more yoyo effects.

Here are 8 ways to stop the yoyo effect… (that you will learn as part of the Healthy and Happy for Life! program)

  1. Do physical activity that you ENJOY! Forget doing activities that you feel you “should”. If you do activities that you love, you will continue to do them for life.
  2. Eat a balance of healthy and tasty food. Also, include foods that you love even if they are not considered healthy. It’s all about balance and moderation. If you cut foods out that you love completely, you are more likely to want to binge on them when you get stressed. So include them in your regular diet. Simply cut back on how much and how often you eat them.
  3. Set small and realistic goals. While it is human nature to “want it all” and to “want it NOW”, it is important to set smaller and more realistic goals that will lead you in a steady pace toward your ultimate goal. By setting smaller and realistic goals, your goals are less likely to overwhelm you and create stress in your life. This way, you are more likely to make these healthy lifestyle goals permanent.
  4. Learn to cope with stress. Stress is simply change in life. It can be good moments (getting married, having a baby, buying a home, retiring) as well as negative moments. These changing moments are a continuous part of life. So, learning to cope with stress is a vital part of our health and well-being. By learning to cope with stress in a healthy way, you will be less likely to turn to unhealthy behaviors when stress happens. This is critical to stopping the yoyo effect!
  5. Learn to talk to yourself positively. We have the tendency to talk to ourselves worse than anyone else in our lives. If our friends talked to us the way we do, we probably wouldn’t be friends with them any longer. Learning to talk to yourself positively is important to permanent healthy lifestyles.
  6. Learn to love yourself as you are. Along with talking positive to yourself, it is important to love yourself, as you are right now, regardless of losing weight or not. Your love is not a condition of succeeding in your weight loss or healthy lifestyle goals. Rather, your weight loss is a result of your self love! You will only treat yourself in a healthy way when you love yourself enough to treat yourself in a healthy manner.
  7. Pay it forward. It has been scientifically proven that doing kind things for others will improve YOUR health. So, truly, health is full circle. You need to take care of yourself and your own health so that you can help others. And at the same time, helping others will help you to feel good about yourself and help you to be healthier.
  8. Spend time in nature and time being quiet. This is especially important in today’s world. We are constantly “tuned in” with our smart phones and computers. It is important to your health to spend time away from external stimuli as well as internal thoughts. It is also helpful for our health to spend time in nature.

There you have it… 8 ways to stop the yoyo effect. These skills, and many more, are all taught to you in the Healthy and Happy for Life! healthy lifestyle program.

Are you ready to start this program today? Just click the button below to start on your path to life-long health. I look forward to being your healthy lifestyle coach!

Breathe & Be (healthy)!  Kristin

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Eat a rainbow

Eat a rainbow every day! Of fruits and vegetables!

Eat a rainbow

It’s important to eat a rainbow as every type and color of fruits and vegetables has different vitamins and nutrients in them, based on their color. So eating a variety of fruits and vegetables is good for your body!

Plus, it looks and tastes great and makes meal and snack time more fun for both adults and kids!

What are your favorite fruits and vegetables of every color?
Let’s see how many you can come up with.

  • Red?
  • Orange?
  • Yellow?
  • Green?
  • Blue?
  • Purple?

Do you have kids?
Try this fun dish out. I bet they’ll love it! And it’s full of great nutrients to make their bodies strong.

Make eating fun and colorful

Have a beautiful week and remember to…

Breathe & Be (healthy and eat more colorfully)!  Kristin

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Tips for Creating Healthy meals

Tips for Creating Healthy Meals

Tips for creating healthy meals

The last blog about healthy meals focused on saying NO to diets and making meals simple with My Plate.
While the My Plate guidelines to healthy meals is very simple to understand and use, sometimes it is a bit over simple. So this blog includes additional tips to help creating healthy meals easy.

  1. Buy plenty of healthy food each week, including lean meat, fish, eggs, nuts, fruits and vegetables, salad ingredients, and snacks.
  2. Try to buy foods that are not processed, as processed foods are full of sugar. Sugar is converted to added fat in your body and is one of the leading causes in the obesity epidemic. If sugar is in the first three ingredients in packaged food items, avoid buying it. This may take a bit of effort at first, but effort well spent. You will be amazed at which foods have a lot of added sugar in them.
  3. Prepare food ahead of time (such as on your days off from work), so that it is all ready to eat during your busy week. You can take this food with you, so you have healthy food ready to eat at all times.
  4. Eat several small meals or snacks through out the day. This can help regulate your blood sugar and reduce cravings for unhealthy food.
  5. Eat a rainbow of fruits and vegetables. This improves the health effects of food and can make eating more colorful and fun.
  6. Smoothies can be a great way to get a balance of healthy ingredients into your body every day. You can combine fresh greens and vegetables with sweet fruits for a great tasting and healthy meal.
  7. Choose healthy whole grains, including brown rice, quinoa, and pasta.
  8. Eat lean and pasture-raised proteins. Examples of protein includes lean beef, turkey, chicken, eggs, milk, cheese, yogurt, tofu, and legumes (beans and lentils).
  9. Choose healthy fats. Include unsaturated oils and limit saturated fats. Examples of healthy fats include olive, flax, and hemp oil, nuts, fish and avocado.
    * Coconut oil also has many health benefits even though it is a saturated fat.
  10. Eat organic and local food when possible. Organic food helps you to avoid exposure to pesticides and Genetically Modified Organisms (GMO’s). Eating locally helps the health of the land by reducing fuel needs from shipping, increases nutrients you get from your food, and helps boost your local economy.
  11. Supplements are especially helpful if you have any deficiencies or specific health concerns. A daily vitamin, anti-oxidants, and omega oils are always good to include in your daily routine. If you choose to take supplements, you can work with an expert at your local natural food store and/or vitamin store.
  12. Finally, include foods you LOVE. If these foods are not considered to be healthy, simply reduce the serving size and how often you eat them. Include these foods as treats rather than in your regular meal plan. As you still need to enjoy life while becoming healthier, including foods you love is important to your health and happiness.

I’m excited for you to start creating healthy meals with ease!

Have a beautiful week and remember to…

Breathe & Be (healthy, happy, and nourished)!  Kristin

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Just say NO to diets

Just say NO to diets

Just say no to diets

Yup, that’s what I said…

Just say NO to diets. There are many diets out there to help you lose weight, and they will all work at some times for some people.
But… we are all different people with different bodies and different tastes, so what works for some people may not work for you, and vice versa. Diets also set in unnecessary rules and restrictions that actually set you up for failure. So, if a raw diet, vegen diet, or a meat diet speaks to you, that is great! Try it. But temporarily.
Because… diets are meant to be temporarily. Long-term healthy eating should include mostly healthy foods, but should also include foods that you LOVE, REGARDLESS OF BEING HEALTHY OR NOT. Yes! That is what I said. Eat foods you love even if they aren’t “healthy” foods. This is your life to live to it’s fullest, in addition to in a healthy way. So if you really love a specific food that aren’t necessarily healthy, include it in your life. Perhaps just in smaller portions and less often.

Here’s some tips on eating healthy for life!

  • Use My Plate guidelines: your plate (regardless of size), should include the following:
    – ½ fruits and veggies
    – ¼ grains (rice, pasta, bread)
    – ¼ protein (chicken, beef, tofu, cheese)
    – drink water!
    By following the simple MyPlate guidelines, you will be feeding your body in a healthy way.
  • Limit salt and saturated fats
  • Limit sugar, processed, and fast food (which is filled with sugar and will make you feel more hungry)!

Homework

Create one breakfast, one lunch, and one dinner that meets the MyPlate guidelines and is tasty to you.
Add these recipes into a recipe book that you can make regularly.

Our goal at Breathe and Be Wellness is to empower you, using our skills in holistic health, to become the healthiest (and happiest) you possible!

Have a beautiful week and remember to Breathe & Be (Healthy and happy)!

Breathe & Be (healthy, happy, and LIGHT)!  Kristin

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Are you ready to start the Healthy and Happy for Life! program?

You can start this empowering healthy lifestyle program for as little as $9.99 (Kindle) and $25.95 (print)!
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Exhale to lose weight

Why it’s important to exhale to lose weight

Why it's important to exhale to lose weight

Let’s continue the talk on ways to lose a few extra pounds. Of course eating healthy and getting enough physical activity is important for weight loss (and being healthy). We’ll talk about each of these later 🙂

It’s important to exhale to lose weight

Why is it important to exhale to lose weight? In addition to eating healthy foods and moving your body, it is also important to “exhale” to lose weight. We hold so much in us, literally and figuratively. Every day is filled with doing every thing we can, and sometimes more. We even hold onto other people’s stuff and stuff from a long time ago that we can definitely let go of.

We also hold in emotions we feel we don’t have time, or energy, to let out. Holding onto energy in your heart and mind can add weight onto your body.

All of this “stuff” weighs us down. By simply focusing on your exhalation, and consciously letting go of emotions and “stuff” that is no longer important to carry, you can lose weight!

Here is a simple exhalation exercise

  • Stand tall with one hand on your belly and one on your chest.
  • Inhale deep into your belly, and then into your mid-section, and then your chest.
  • Now, slowly exhale out your breath in reverse. First your chest, then your mid-section, and finally your belly.
  • Keep breathing like this, and now start to increase how long it takes you to exhale.
  • Now let your arms go to your side and add some movements to your breaths. On your inhales, raise up your arms to the ceiling and slightly arch back. On your exhales, bend completely forward at your hips and let your head hang down.
  • Let everything out. Your breath, your thoughts, your emotions. Let go completely…
  • Keep breathing like this… stand tall and raise your arms up on your inhales and bend deeply on your exhales. Breathe slowly.
  • If you like, try adding affirmations (positive thoughts) to your breath:
    On your inhalation say (or think): “I breathe in love”…
    On your exhale, bend forward and say (or think): “I exhale anything that I no longer need to carry”…

Try this exercise every day. See how it makes you feel.
Do you feel energetically lighter?
Mentally and emotionally lighter?
Physically lighter?

Have a beautiful week and remember to…

Breathe & Be (healthy, happy, and LIGHT)!  Kristin

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Are you ready to start the Healthy and Happy for Life! program?

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Lifting weights to lose weight

How lifting Weights can help you to lose Weight

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Do you want to lose weight?

To lose weight, we have always been told to do physical activities that increase our heart rate and breathing rate, so that we can burn off calories that we just ate. These activities (cardio-respiratory exercises) include activities such as walking, running, swimming, biking, and dancing. And, yes, these activities are great at making our heart stronger, improving circulation, AND losing weight.

But… there are also amazing benefits to be gained AND weight to be lost by doing strength exercises, such as lifting weights. How does this work?

Doesn’t strength exercises make us put weight on?

Yes… strength exercises can “help” you to put on muscle mass. But this is good! Muscle mass helps you to be strong and balanced (and look good in those jeans).

Keep in mind though that muscle mass is SMALLER than fat mass. Five pounds of muscle is about 1/3 the size of fat. So, even if you don’t lose weight (or even put some weight on), if it is muscle weight, you may still lose inches around your waist and thighs.

Further, strength exercises can also help you to lose fat weight. Yes! This is the weight you want to lose. As stated above, fat is much bigger than fat at the same weight.

How does strength exercises help you to lose weight?

First, let’s talk a small bit about what strength exercises are. Strength exercises can include lifting weights, such as in a gym. But they can also include using your own body as the weight (such as sit-ups, push-ups, leg squats, and yoga).

Now, let’s talk about how strength exercises can help you lose weight. Strength exercises can help you to lose weight because they help you to build muscle. Building muscle then helps you to burn more calories by increasing your metabolism. The more muscle you have, the greater your metabolism (or ability to burn calories).

So… if one of your health goals is to lose weight, you may want to try adding in some simple strength exercises, either at the gym or at home.

Have a beautiful week and remember to…

Breathe & Be (healthy, happy, and STRONG)!  Kristin

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Are you ready to start the Healthy and Happy for Life! program?

You can start this empowering healthy lifestyle program for as little as $9.99 (Kindle) and $25.95 (print)!
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Add balance in your life

Adding balance in your life…

Adding balance in your life

This is something I’ve been thinking about a lot lately. I notice a lot of friends, family, and random people I meet who simply do not allow for balance in their life. So this post is all about adding balance in your life.

Lack of balance sometimes feels like a necessity. For instance, needing to work three jobs and then go home to take care of kids, rather than taking time for yourself.

But life is, indeed, a choice and we can all use balance in our lives. Living on an unbalanced “teeter totter” of life can create unhappiness, anxiety, depression, an unhealthy body, and disease.

This is your one life as YOU. Do you want to live it in health, in happiness, and in balance? Yup, I thought so.

Here are a few tips on creating balance in your life

  • Balance work and play. If all you do is work, make some time (even 5 minutes to have fun). Do anything you enjoy. A walk with a friend, play with your kids, a swim at a pool or ocean, read a book, listen to music, paint. If all you do is play because you are retired or simply do not need to work, good for you! But do you feel like you have some energy to give to a worthy non-profit group you believe in? Not only will you be helping a group in need, but your good deeds will help you to improve your health and wellbeing.
  • Balance the foods you eat. While we want to eat healthy so we can live a long and disease-free life, we also want to include foods we love. Maybe in smaller amounts, but include them all the same. Similarly, if all you do is eat unhealthy foods that you love, you may not have as much energy as you would like, may be overweight, and may not have the best health, in many ways. Eating a balance of mostly healthy foods, with a few unhealthy snacks that we love helps to create a healthy and balanced life.
  • Balance quiet time and energetic time. Both are important to good health and a happy life. While physical activity is good for you, so is time in quiet reflection. Time in quiet can be that magical time where the universe gives us important information we desire.
  • Balance doing for others and doing for yourself. Many of us constantly give to others. That is awesome! But this is not sustainable if you don’t also take care of yourself and immerse yourself in self-love. Similarly, some people only think about themselves. These people may find more balance and happiness in their life by also giving back to individuals or groups who are in need.

These examples are simply a few ways of bringing balance into your life. The list is endless.

In what ways can you bring balance into your life?

I’d love to hear your ideas!

Have a beautiful week and remember to…

Breathe & Be (healthy, happy, and balanced)!  Kristin

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Are you ready to start the Healthy and Happy for Life! program?

You can start this empowering healthy lifestyle program for as little as $9.99 (Kindle) and $25.95 (print)!
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Use MAPPS to achieve your goals

Use MAPPS to achieve your goals

use MAPPS to achieve your goals

Now that you have set your goal for improved health, this blog will show you how to use MAPPS to achieve your goals, no matter what your specific goal is.

The MAPPS approach stands for:

Media      Access      Price      Prompts      Social support

Media: You can use various types of media to help motivate you toward your goals. Types of media can include social media websites (Facebook, Twitter, Instagram, Pinterest), web articles, and even positive post-it notes and images related to your goals.

Access: It is easier to do behaviors that lead to your goal if you have easy access to healthy behaviors (and make access to unhealthy behaviors difficult). For example, you can stock your fridge with healthy snack and meal options, you can leave your walking shoes and work-out clothes in your car, and you can get rid of unhealthy foods, sugar drinks, cigarettes, etc…

Price: It seems that price is important to most people these days. I have heard from many people that they “can’t afford” to eat healthy or to be active. This simply isn’t true. If you look around you, there are always free and affordable options. So, perhaps for one of your baby steps leading toward your goal, you can list some affordable and free options that help to lead to your goal. For example, walking for exercise is always free. Here in Hawaii, our pools are also free. Many towns have farmer’s markets for buying fresh produce affordably. And… if you are a SNAP member in Hawaii, many of the farmer’s markets accept SNAP as a form of payment.

Prompts: Prompts are very useful in helping you to reach your goals. What you see on a daily basis, helps lead your thoughts, which then help to lead your behaviors. So, try keeping fresh fruit on your table for easy snacks. You can leave notes by your desk to take a walking break at work. And you can keep shoes by your front door to remind yourself to take a walking break at home.

Social support: Including friends and family members in your new health goals can make being healthy more fun! Try recruiting your husband or wife and kids in your healthy meal planning and preparations as well as your physical activities. This can also be a fun family activity. If you are single, try joining an exercise group, or create your own group of friends to join you!

Now… Go through each of these MAPPS strategies and make a list of one to two things you can do within each of the MAPPS areas.

Here’s toward reaching your health and wellness goals one baby step at a time!

And remember to Breathe & Be… (healthy and happy)! Kristin

Breathe and Be Healthy (and use MAPPS), Kristin

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Are you ready to start the Healthy and Happy for Life! program?

You can start this empowering healthy lifestyle program for as little as $26.95!
Order your own copy of the NEW and REVISED Healthy and Happy for Life! workbook today!
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Healthy and Happy for Life

Healthy and Happy for Life

healthy and happy for life

Why should you try the Healthy and Happy for Life program? Because our goal, at Breathe & Be Wellness and the Healthy and Happy for Life! program, is to empower you to become the healthiest YOU possible.

This doesn’t mean becoming perfect, but simply being able to move through life comfortably…
… without pain…
… with minimal stress
… believing in yourself
… knowing that you are deserving of all life has to offer!

So you can enjoy the things in life that you want to enjoy. Sound good?

So… what is holistic health and why is it important to you?

Holistic health focuses on the health of your entire “being”.

The body:

First, we include skills to help improve the health of your body, as a healthy body is important so you can “move” through life. We start with some realistic and easy to achieve goal setting. Then we include proven skills that will help you to improve the health of your body at all levels. Holistic health does not focus on “fitness”, although you can choose to make this one of your goals.

As we also want to move through life HAPPY and “full of excitement, love, and hope,” holistic health also includes skills to improve the health of our mind, heart, and spirit.

The mind:

Our thoughts become our words, our words become our actions, and our actions become our habits…
So learning to talk positively to ourselves is very important to improving the health of our body.

The breath is also vital to our health, in many ways! It nourishes our brain and every cell in our body. And… it helps us to reduce stress. In my 25+ years of experience in health and wellness, I have found that MANY people can use help with learning proper breathing skills AND re-learning how to talk to themselves positively and believing in themselves.

In holistic health and the skills taught at Breathe & Be Wellness, we also learn to choose how we want to “color” the world… The world around us is actually neutral. It is up to us to choose whether we color it as negative or positive. The skills taught here also include ways to be grateful and see all of the blessings in your life.

The heart:

We can only love, and take care of, others if we first love ourselves. Yet many people have a hard time saying that they love themselves. Loving yourself is not selfish. It is essential! We help you with skills to fall in love with yourself again and to see that you are truly deserving of all life has to offer.

Similarly, research has shown that doing something kind for others, will improve YOUR health. Truly! Try it. Even offering something as simple as a smile to a stranger as you walk by. See how it makes YOU feel.

The spirit:

As a culture, we are very busy all of the time. Our technology makes being busy easy. Taking down time is essential so that we can calm our minds, so that we can listen to our bodies and messages from the universe.

So… that is a small bit about “what” holistic health is and some of the aspects of holistic health that we teach at Breathe & Be Wellness…

Now… why is holistic health important to you (for all of us)?

ANY health goal you want to achieve is much more likely to become permanent with a holistic and “realistic” approach. “Realistic” meaning taking small baby steps so that your goals are achievable…

You are much more likely to be successful in improving your physical health goal, if you first LOVE yourself and BELIEVE in yourself. So, if you have anything in your life that you would like to improve (weight loss, eating healthier, reduce stress, improve relationships, better job, etc etc etc…), holistic health skills through the Breathe & Be Wellness Healthy and Happy for Life! program is for you!

Here at Breathe & Be Wellness, we aim to empower YOU to become the healthiest YOU possible. To help you on your way to achieving your health goals, using our proven holistic health skills, we will post weekly FREE health tips here in this blog. “Like” us on Facebook so you can receive these tips automatically.

If you prefer to schedule personal “one-on-one” sessions or a group session, please email me here.

If you would like a copy of our Breathe & Be Wellness, “Happy and Healthy for Life” workbook, it is available at Amazon. Click here to purchase.

Here’s to living a life full of health, happiness, and love!
Simply Breathe & Be (healthy and happy)! Kristin

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“The goal at Breathe and Be Wellness is to empower you, using our holistic health program, to become the healthiest (and happiest) you possible!”

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