5 Ways to Find More Time for Yourself This Winter

To mark the end of Mental Health Month and with winter fast approaching the southern hemisphere, it’s time to think about ways to take time for yourself to make it through the chilly months.

Wellness writer Laurie Larson wrote this post for Aprivé Wellness to share her top tips! Check it out:

In honor of May being National Mental Health month, it’s a great time to reflect on how you are nourishing your soul. Mental health is important at all times of the year, so take this time to evaluate if you are truly allowing time for yourself and your well-being.

When you have a job and a family to care for, it can sometimes feel selfish to take time for yourself. However, it’s difficult to truly care for others or perform your daily tasks and work responsibilities if you aren’t properly caring for yourself.

 In fact, spending time just for you is good for your overall health and wellness. There are many benefits of engaging in activities that are dedicated to self-care and self-awareness, including releasing negativity, promoting creativity, and fostering patience to help when you’re surrounded by others at work or at home.

With that in mind, here are five ways to find more time for yourself this winter. 

1.Try a New Hobby

Picking up a new hobby as an adult can feel a little awkward and forced. However, hobbies can benefit you in several ways, including promoting flow and balance in your life. In this sense, flow is that feeling you get when you get lost in something that you feel passionate about. It is the opposite of scrolling on Facebook or staring at the television. Hobbies foster inspiration and passion that can spill over into other areas of your life, like work and family. 

2. Book In Your Alone Time

Although it may seem like you don’t have time for yourself, if you write down what you do throughout a 24-hour day, you’ll probably be surprised at how much time is either wasted or dedicated to other things. Take an inventory of your activities down to the minute, and notice where you may be able to work some time in for yourself. If there’s a certain time of day when you notice you’re passing the time in unproductive ways, begin to fill that time of day with a hobby, do some exercises, or go for a walk. Your body and mind will thank you for it.

3. Create a Nighttime Ritual 

In order to ensure that you’re getting quality sleep every night, you have to make it a priority. Set aside an hour before bed to dedicate to yourself. Try creating a wind-down routine. Not only will this help you sleep better, but it will also be great quality time to yourself. Some activities that can help promote relaxation and getting a good night’s rest include stretching, meditating, reading a book, and taking a warm bath.

4. Book a Staycation

One great way to ensure that you get a chunk of alone time is to schedule a vacation in your hometown. You can spend the time at home or even book a hotel room. You’ll get the benefits of a vacation getaway without spending quite as much money. If you need some deep relaxation and the hotel offers massages, take advantage of them! Soak in the hot tub at the hotel spa, then order room service. If you enjoy camping and you live near a state park or natural area, take a couple of days away to spend in nature.

5. Start Doing Morning Affirmations

All too often, we don’t allow ourselves enough time in the morning to relax and set our intentions for the day. Instead of giving yourself just enough time to shower, get dressed, and grab your coffee on the way out of the door, wake up an hour earlier to sit and enjoy your coffee and meditate on some positive affirmations. Leaving the house in the morning feeling like you don’t have enough time will see you carry that rushed feeling with you all day. Starting the day with a thought like, “I am grateful for the job I have,” or “I will only say what I want to put into the universe today,” can get you started on the right foot and dispel negative thoughts.

Remember that taking time for yourself is not selfish. It’s the opposite! The better you are to yourself, the better you will be overall.

Guest Author Bio

Laurie Larson is a freelance writer based on the east coast of the USA who writes on home, health, and lifestyle topics. In her spare time she enjoys spending as much time outdoors as possible.

4 Small Changes for a Happier, Healthier You

With so many wellness pros around the world, we chatted to one special woman, Pazit Barak, who helps people from around the world enhance their health and wellbeing at her retreats in Cambodia. Here are her top wellness tips.

Tips for a Healthy New Year with Pazit Barak

Long working hours, lunch on the go and minimal sleep has become a normal way of life in today’s western society. Balancing work, family and friends as well as finding time for ourselves seems almost impossible.  However, finding time for ourselves is vital, yet somehow we put it on the back burner behind looking after everyone else. As Eleanor Brownn once said “Self-care is not selfish, you cannot serve from an empty vessel.”

When we push ourselves to the limit on a daily basis we slowly become more and more drained. We start getting aching, lethargic, can develop skin problems, anxiety and even depression.

For most of us, a demanding lifestyle is unavoidable, but the good thing is that we don’t have to change our lives completely to improve it. If you can make the time, signing up for a yoga and meditation retreat is a great way to reset and re-balance. However, the following small changes take up little time, can be integrated into your daily life and are guaranteed to result in a happier, healthier and more positive you.

 1.     Regulate your sleeping pattern

In Chinese medicine and throughout the practice of yoga we are taught that our bodies are at one with the universe and flow to the same natural rhythm. It is believed that when we fall out of sync with the universe and become disconnected that our energy levels drop. With this in mind, it is recommended that to shine our brightest we should rise just before the sun and sleep when it sets or no later than 10pm.

In Ayruvedic medicine it is understood that before sunrise the hours are governed by air and space, making us feel lighter and providing us with support for the day. After sunrise the hours are run by water and earth making us feel heavier and less energised.

Eight hours of sleep in total works out perfectly. If you do not feel like this is possible in one go, take an hour and a half nap in the day if you can, no more and no less. This is a full sleep cycle and will leave you feeling rejuvenated.

2. Exercise for 5 minutes a day

You’re probably wondering how 5 minutes of exercise a day could possibly make a difference, but trust us, it does. Whether you, walk, skip, stretch or practice yoga they are all great. Just make sure you are consistent and you will see a shift in how you feel both mentally and physically.

By being active each day, even for such a short amount of time, you will improve your overall fitness including cardiovascular health, burn off stress resulting in an elevated mood and even increase brain power. Make sure to pay attention to your breath for a more powerful practice and a deeper connection between the body and mind.

3.) Practice self-love

Every day we are mindful about how we treat others and try to always consider the outcome of our actions but, sadly, we do not tend to behave the same way when it comes to how we treat ourselves.

Today, in the West especially, we are constantly working towards the next achievement, living in competition with others and ourselves. Whether it’s a higher paid salary, a bigger house or a new car. The list goes on. We rarely, if ever, take the time to sit back and realise what we already have and how much we have already achieved.

Take a few minutes each day, at the same time if you can, to write down five amazing things about yourself. It can be anything from you inherent strengths to something wonderful you’ve achieved. Write it down, reflect on it and appreciate how great you are.

4.) Spend 20 minutes in nature

The setting of Aprivé Wellness' January Retreat

It doesn’t have to be in the up a mountain or on a tropical beach, it can simply be your garden or the nearest park. We spend so much time in offices, houses, shops and transport we can forget how beautiful nature can be and how embracing it can benefit us.

Trees and plants are our best friends, our life source. Being amongst them cleanses our system as well as our soul. Venturing out barefoot can also help ground you as well as allow your body to absorb minerals from the earth. So get out there, connect with the universe and feel free!

We know this may not be easy to start with but give it a go for a few weeks and see how you feel. Fully embrace each change. Be consistent but if you do miss one, don’t be hard on yourself. You will still see change. You will still feel the difference. If you punish yourself you will only feel tension. Simply learn from it and change it for the next time.

By being mindful of your surroundings, taking time for yourself and being proud of who you are, you’ll feel lighter, happier and stronger. As Buddha once said “You yourself, as much as anybody in the entire universe, deserve your love and affection”.

About the author - Pazit

Pazit is a yoga and meditation practitioner and teacher as well as holistic healing therapist. She specializes in Reiki, Pranic healing and Reflexology. She is also a theatre coach and life coach at Vagabond Temple Yoga & Meditation Retreat in Cambodia.

www.vagabondtemple.com

info@vagabondtemple.com

3 Tips to Eat Yourself Healthy & More with Niki Bezzant

With so many conflicting ideas about healthy eating clogging up the internet, it can be hard to know what to trust. So! We spoke to Niki Bezzant, Editor-in-Chief of the NZ Healthy Food Guide to help you discover the 3 ways to eat yourself healthy, plus other handy tips.

1. What first made you interested in healthy food?

I’ve been interested in food all my life and have always been a cook. I cook because I love to eat! I love flavour.

2. What does healthy eating mean to you?

Healthy eating means eating what makes me happy, and listening to my body. That means eating with awareness and pleasure, as well as giving my body what it needs to feel good. I don’t believe in deprivation or denial or guilt in association with any food.  

3. What's your favourite meal of all time?

Roast chicken, roast potatoes and green veggies, with beautiful home-made gravy. Can’t beat it. 

4. What's the best thing about New Zealand produce?

We have an incredible natural environment here which produces incredible seasonal produce. I love coming up with new things to do with our beautiful seasonal vegetables.

5. What are you 3 top tips for healthy eating?

1. Don’t diet!

2. Cook as much as you can.

3. If in doubt, add vegetables.

6. What's your favourite treat for summer?

I love beautifully-prepared sashimi. Especially when it comes with a glass of champagne. 

See? Even the healthiest people understand balance is key. To learn more from Niki, check out her TedX talk below.

To get easy ways to sleep, move and eat yourself to a healthier 2017, get our free digital wellness guide below.

What should you eat everyday? Plus Other Women’s Health Wisdom

With Kate Callaghan, The Holistic Nutritionist

Kate Callaghan, an Australian nutritionist now based in Wanaka NZ, has just released a new book, and holey moley it is a goodie. Kate attended one of our wellness retreats in January 2016, and now we just can't get enough of this amazing wellness pro. Not only is Kate inspiring with her wealth of knowledge around women's health, nutrition and how diet can affect fertility, but she's also managing a hugely successful business with a little baby in tow! 

Kate's new book “Holistic Nutrition: Eat Well, Train Smart & Be Kind to Your Body” is an all encompassing health “bible” to help women find hormone balance and optimal health and happiness through simple strategies around food, movement, stress management and self-love.

We chatted to Kate to get highlights from her book plus learn which food women should eat every single day.

How does nutrition affect hormone balance in women?

The foods we eat provide the building blocks of our hormones, especially fats and proteins. Without adequate good quality food, there won’t be enough starting materials to make all of the lovely hormones to make us feel awesome!

Also – the foods we eat can have a powerful influence on our gut bacteria and overall gut health. Optimal gut health is essential for hormone balance so if this system is out of whack, so with your hormones. 

Finally – our liver is our main detoxifying organ. One of its roles is to process “used up” hormones and package them up for elimination (via the gut). Your liver needs good quality nutrition all of the time (detoxification is an ongoing process, not just a one-off when you decide to do a “cleanse”) in order for complete and efficient detoxification and hormone metabolism. Avoiding “liver loaders” such as alcohol, unnecessary medications, sugar and excess caffeine, can really help with detoxification and hormone balance. 

What is Hypothalamic Amenorrhea, and how did you start working in this area?

Hypothalamic amenorrhea (HA), in simple terms, is when your brain stops communicating to your ovaries, which results in a lack of sex hormones being produced. This leads to menstruation and ovulation ceasing. The consequences of this are infertility (which is the obvious one), but also loss of bone density, increased risk of cardiovascular disease, poor immunity, low libido, fatigue, and dull and lifeless skin and hair (among other things). 

HA is caused by the following (and it doesn’t have to be all of them):

• Not eating enough for your activity levels

• Exercising too much

• Insufficient body fat levels

• Rapid weight loss

• Excess psychological stress

• The oral contraceptive pill (post-pill amenorrhea)

I chose to write an e-book (and now e-course) on this topic, as it was something I went through myself. I was doing too much exercise, I wasn’t eating enough (despite eating really good quality food), I was letting stress get the better of me, and I didn’t have enough body fat for optimal hormone balance.

All of this contributed to me being infertile. I was told I wouldn’t be able to fall pregnant naturally, which I wasn’t willing to accept, so I sought about healing my fertility with food and lifestyle, and managed to conceive naturally! I have since realised that there are many women, like me, suffering from this condition, with little information around on how to heal from it. I created these resources so these women would be able to have options in the healing process. 

Can what you eat help you get pregnant? How?

Yes! There are many things you can eat to change your fertility, here are a few:

1. Eating a lot of really good quality food, to provide your body with adequate nutrients for hormone balance, and to send the signal of “energy abundance” to your brain, so it knows that reproduction is safe and viable (i.e. you’re not in a famine where mum’s or bub’s life could potentially be at risk)

2. Stress management – DAILY – as stress hormones increase, sex hormones decrease, and your brain goes into “fight or flight” mode. For conception, we want abundant sex hormones and we want to be in “rest, digest and reproduce” mode

3. Sex – all the time! I probably don’t need to explain how this helps someone get pregnant….? If there are issues with sperm quality or quantity, have sex every other day, rather than every day. 

If you’re having issues falling pregnant, seek out a health practitioner rather than trying to self-diagnose with Dr Google!

What are your 3 must-do's for anyone looking to start their journey towards better health?

1. Prioritise sleep and stress management

2. Eat good quality food most of the time, but don’t beat yourself up if you have something “not so healthy” on the odd occasion. It’s more about what you do every day, rather than every now and then

3. Mix up your exercise – rather than pushing yourself with cardio or intense weights sessions every day, mix them up with relaxing and rejuvenating activity such as yoga, walking in nature, tai chi and play! Your body and mind will thank you for it 

Why do you think healthy food has started dominating social media in the western world?

Because more people are becoming aware that “food is medicine” – what we eat has a powerful influence over how we look, feel, think and behave. Also – there are so many amazing food bloggers around now, who are making incredible recipes, incorporating healthy food, that taste delicious!

If it was up to you, what's one thing every woman would eat everyday.

Fermented foods – sauerkraut, kombucha, full fat yoghurt, beet kvass – all of these are wonderful for nourishing a healthy digestive system, which has a flow-on effect of improving overall health and wellbeing. All disease begins in the gut, haven’t you heard? 

A Bit about Kate

Kate demystifies the science behind female hormones and how they are affected by diet, exercise and stress. She explains why low-carb diets can sometimes hinder, rather than help, most women achieve optimum health, and she offers many alternatives on how to eat and exercise instead. 

The book offers solutions to very common problems, such as how to improve fertility, how to lose excess body fat, build muscle, reduce bloating, sleep better, increase energy and not worry all the time about what to eat. Best of all, she outlines ways women can help nourish their bodies to not only look good, but also feel confident and beautiful in their own skin.

You can get Kate's book at:

http://www.theholisticnutritionist.com/products/holistic-nutrition-eat-well-train-smart-kind-body/

How to add Wellness to your life - with Sonja Sorich

Some people knew the word 'wellness' before it became a buzz word!

I'm always eager to learn from the best in the wellness industry, so I chatted to Sonja Sorich, founder and mastermind behind Spa Wellness Australia. I've been so lucky to be invited to be a Holistic Wellness Coach for this brand, and I'm just so thrilled to share the wonderful knowledge Sonja has learned after many years in the wellness industry.

1. How did you get involved in the wellness industry?

I was always naturally athletic and active so that came easily, but so did my big appetite for rich european food which was readily available at home.

Due to being on the heavier side I became interested in nutrition and exercise. Whilst this was a hobby and a large part of my reading I then began working as an office manager in a wellness clinic that offered chiropractic, massage and rehabilitation. The clinic was located within the fitness centre I used to work out and attend classes. Whilst in this role I completed my Cert 4 in personal training and group fitness and I also trained in 3 Les Mills programs. I then went to India to study yoga and it was here that a different perspective on health was gained. 

2. What's your business journey in the industry from where you started to what you do now?

As you know I began as an office manager and then I stepped into teaching classes and personal training, whilst also having a role as a group fitness coordinator in one of Sydney's premier health clubs. After some time here I went aboard a cruise ship as the fitness instructor and then progressed into spa management.

I always sought to weave wellness into each spa I worked with and was also still teaching yoga on the side. I managed 5 star spas from cruise ships to the Maldives, Dubai, Whitsundays and then finally Australia's largest spa at Gwinganna Lifestyle Retreat on the Gold Coast. I also managed the 3 day retreat programs there.

After leaving Gwinganna I was asked to manage the pre-opening project for One&Only on Hayman Island and from there I set up my own business 'Spa Wellness Consulting' and now work for myself as a spa, wellness and retreat consultant.

Ive been involved in a number of projects now and I love the width and breadth of learning and career opportunities I have had in this industry. 

Spa Wellness' beautiful branding

3. Why do you think 'wellness' has become so popular recently?

Life is getting faster.

The way we live is more stressful and toxic and due to stress and lifestyle diseases being prevalent people can no longer ignore that they need to look after themselves.

I also believe that the media promotes youthfulness and anti ageing and a large part of seeking wellness is motivated by the desire to look and feel younger for longer. It is also becoming increasingly popular and trendy to be healthy. 

Sonja loves yoga!

4. What are your favourite Australian or New Zealand health and wellness beauty/skincare brands?

• The Beauty Chef

• Synthesis Organics

• Perfect Potion

• Organic Spa

5. What are 3 easy ways people can add wellness to their lives?

1. Breathe Deeply

2. Drink Water

3. Commit to Moving the Body Everyday (even if just for 20 minutes)

Spa Wellness' Beautiful Marketing Imagery

So there you have it! The best health and wellness tips, plus an insight into a true innovator of the wellness industry.

Want more wellness tips? Get them below.

The BS of Busy with Jen Lean

Are you busy? Most people are these days. But what if saying you're 'busy' is wearing you down and giving you low level anxiety? I chatted to Jen Lean of Soul Retreats - a woman dedicated to sharing her journey from being busy, to being real. 

1. Why is saying we're busy so accepted in modern day life?

“I think it’s about self-fulfilment. Not that long ago, when people would ask, "How are you?" I would say, "Oh, good thanks, busy, but good.”

When I’d ask people how they were, I’d hear things like "Flat out, exhausted, SO busy, I can't keep up". Particularly with mothers. 

It almost become self fulfilling. If I keep telling myself I’m busy, my brain goes, "Ok, must be busy". Then the anxiety really sets in..."Holy crap, I’m just not doing enough...must do more.”

After a while I was like, what is REALLY going on here? Why are we all saying we're so busy? I mean, do any of us single handedly run small countries?

A great non-busy pic from an Aprivé Wellness Retreat

2. You've written about the BS of busy a number of times. Why did this become an area of interest for you? Was it to do with women you've met on your retreats?

“It is an area of interest to me because it was something I personally experienced in my own life. Also, many of the women I’ve worked with have had similar experiences.

People feel like they have to keep up with the cultural call for women to be all, do all, have all.

I have come to see that a lot of women are exhausted. They’re exhausted from living a really masculine energy-driven life. The need to achieve, to DO, to have, to get to, go, go go....do more! A life that is completely out of alignment with their innate energy. It appears to be affecting their intimate relationships, their life passion and their health! Ah hello! That was me!”

A cup of tea without your phone at arm's reach is a great 'non-busy' activity

3. Being busy has been likened to a drug. What are your thoughts on this?

“Rob Bell says "busy is a drug a lot of people are addicted to.” And if that is true, what do we know about using drugs? It numbs the pain. 

Thanks to the exhaustive research Brene Brown has done, we know if we numb pain, we also numb other sensations too like love, pleasure and joy.

Maybe busy has become the new 'socially acceptable' drug to be addicted to? The 'measure of success' drug?

For me I was numbing out the fact I didn't feel good enough. As a mother, a wife a friend, a coach. If I did more, I might be enough. When I got sick, I couldn't hide from the BS I was telling myself. 

I had to get real. Real honest! I got some therapy, reconnected with yoga, began to write more, healed some old pain. Began to feel enough...slowly! 

4. What made you stop saying "Can't, I'm busy".

Honestly, I got really sick. My busy story actually made me sick!

I had taken on too many projects had said yes to too many folk and was totally overcommitted on pretty much everything! Work. Kids. Family. Friends. 

My NO muscle was pretty weak. I thought I could do it all and everything was important. 

In the end it caused me such anxiety and stress trying to do everything and keep everyone happy. Internal voice sounded like, "Must help more people. Must do more stuff. People need me...and that makes me feel like I'm important (#truthbomb) More, do more"!!!

Watching a sunset - the perfect 'non-busy' activity

5. What’s different now compared to then?

These days (mostly), I am so past worrying if I will be accepted or not. I'm going to let people down. I am going to put people off.

Those that matter to me, accept me; imperfection, forgetfulness, over-excitment and all. And I get stuff done...more of the stuff that is truly important to me. Like writing this!” 

Now when people ask how I am, I answer, "Doing my best to be productive.” Sometimes when I am really brave I just answer, "doing my best.”’

Jen Lean not being busy at yoga!

Thanks so much to Jen for this great article! Follow her great musings and learn about her inspiring coaching right here: www.jenlean.com .

Sleeping in - the ultimate non-busy activity

Having trouble getting out of the "No sorry, too busy" trap?

Try adding fun things to your diary so you make sure you set time aside for them.

1. Sitting with a cup of tea and a book (map out just 10 mins)

2. Meeting friends for an outdoor activity (picnic, skiing, or a short walk!)

3. Having a bath

4. Cooking a meal or bake something yummy!

5. Going to a yoga, meditation or Pilates class for fun not just for a workout

6. Staying in bed for a few extra moments. Set your alarm 10 mins early and enjoy that blissful 10 minutes of cuddly blanket time.

If you're into cooking or baking - try not being busy and bake something tasty!

What are your favourite ways to be 'not-busy?' Share them in the comments section and I'll post them on our facebook page!