Take Time Out For Yourself Without The Guilt

iStock_womanrelaxinginpool

 

Most of us know we should take time out from our busy schedules to rest and recharge.

Unfortunately, when I advise clients to schedule breaks on their calendar they often admit they have a tough time doing so without feeling guilty.  They describe a “nagging” feeling that occurs during this private time.  Thoughts like they should be spending time with their kids, taking that next CEC course, doing things around the house, serving their church, or working will continually cross their mind robbing them of the relaxation they so desperately need.

The truth is if you don’t take time to rest and recharge you will eventually burn out.  I know this because it happened to me in the early 2000’s.  I had overworked and overtrained my body so hard that I was limping to the bathroom, depressed, having panic attacks, and completely burnt out.  By the grace of God, my mind, body, and spirit were healed and I learned how to create balance in my life.

One of the moments that inspired me to maintain healthy boundaries happened on an airplane.  We were getting ready to take off (I was traveling twice a month for business back then)  and I was watching the safety demo that the flight attendants perform.  I fly Southwest as often as I can, and the flight crew can be pretty entertaining when they announce the safety instructions.

It wasn’t the humor that stood out this time.  When the flight attendants told us to make sure we put on our own oxygen mask first before assisting others, it clicked for me.  It was a perfect lifestyle analogy!  If you can’t breathe yourself you will not be able to help others for very long and they will be left stranded without you.  This has become a simple, yet powerful reminder for me to create healthy balance in my own life so that when I am serving others I can give it all I’ve got.

Another example of this is professional athletes.  They fully understand that they must have a well designed program with the right amount of training, stretching, eating right, and resting in order to perform at the top of their game.  If they play a team sport, other players are counting on them to be at the top of their game as well.

Whether it’s your family, friends, coworkers, church, a non-profit you support or anything else I haven’t mentioned, most of us are part of a team that depends on us. For this reason alone, you should never feel guilty about taking time out to recharge your batteries.  That includes hiring a babysitter if you have children.

Resting and recharging are super personal.  Some people need to be alone doing things like reading a book, watching Netflix, napping, or sitting outdoors.  Others restore by spending time with their spouses, friends, and/or pets.  What’s most important is to choose restorative activities that help you feel rejuvenated, not taxed.  For example, a day on the beach with my husband and dogs is one of the most relaxing and restorative things I can do for myself.  A combination of lounging, playful exercise, and admiring God’s amazing creation makes for a perfect day.  Your idea of rest and relaxation may look completely different!

Today I encourage you to think about activities that help you restore your heart, mind, and body.  Make it a point to schedule rest time weekly on your calendar and treat it like a doctor’s appointment.  A whole day is great, but if your time is limited, two to four hours can make a huge difference in your life.

And remember, if those guilty thoughts try to interrupt your restorative time, simply say to yourself  “I am taking care of me in order to be a blessing to others.”  Then, tell those guilty thoughts to take a hike!

Do you have a question to ask, or comment to share?  Please leave them below.  I love to hear from you and I am here to help!

With love,

Jennifer Ledford

 

Two Exercises That Combat Aches and Pains

 
It seems that many of us are busier than ever and we spend more and more time using electronic devices, traveling in cars, and/or flying.

There are so many great things about technology and what it allows you to accomplish and enjoy. However, it can also cause you to spend long periods of time in less than optimal body positions. This repetitive stress can wreak havoc on your body and will often show up in the form of stiffness and/or pain.

Today I’m sharing a short exercise video with you. You’ll learn two simple exercises that can be performed almost anywhere to help you avoid tight muscles and maintain healthy posture.

After watching the video, leave yourself a note or set a timer to help remind you to do the exercises until it becomes as natural as brushing your teeth. Developing simple healthy habits that you can easily incorporate into your busy day is a key ingredient to staying healthy and fit for life!

If you have a question and/or fitness tip you’d like to share, click on the Facebook link here and leave a comment on my page. I’d love to hang out with you there!

Here’s the video below as well now.

Have a great week!

Jennifer Ledford

Twelve Ways To Use Coconut Oil

Coconut with oil, milk and palm leaves isolated on white.

 

Coconut oil is becoming more popular  these days as people look for ways to incorporate healthy fats into their diet.  From a personal trainer’s perspective, I am really happy to see this renewed enthusiasm for healthy fats because your body needs fat for fuel.  You also need fat to lose and/or maintain your weight.  Without enough fat in your diet, your body will begin to store fat rather than burn it.

Coconut oil is pressed from the fruit of the coconut palm tree and it’s believed to promote good health, improve the taste of food, and help keep your skin looking younger!

You can find coconut oil in most local markets and there are different types to choose from.  If you like the coconut flavor you will want to choose Organic Extra Virgin (unrefined) coconut oils.  However, unrefined can burn more quickly so cook it at medium to low temperatures.

If you aren’t crazy about the coconut taste, try Organic refined coconut oil.  This is a great way to reap the benefits of the oil without the taste.  And if you are cooking at high heats, the refined oil has a higher burn rate.

Here are twelve ways you can start using coconut oil right away:

1)  Replace butter with coconut oil in baked goods, over popcorn, or hot cereals.

2)  Try a tablespoon on a piece of sprouted toast in the morning.

3)  Melt it over french toast, pancakes, or poached eggs.

4)  Add a tablespoon to smoothies.

5)  Use it in place of canola or peanut oil in stir fry and curries.

6)  Mash potatoes with it.

7)  Toss potatoes and/or vegetables with coconut oil and spices before roasting.

8)  Stir a dollop into soups and stews.

9)  Pan-fry fish with it.

10) Use as an alternative oil when scrambling or frying eggs.

11) Rub it on meats prior to roasting.

12) Give coconut oil to your pooch at feeding time.  Dogs like coconut oil too!  Just make sure to check with your veterinarian for proper dosages.

In the beginning, I suggest you start with small amounts daily (no more than a tablespoon).  Otherwise, your digestive system may work a bit faster than you would like it to.  I don’t want you to have to stay close to a bathroom all day.

And remember, coconut oil is one of many healthy fats available to you.  There is no such thing as one “halo” food that will cure everything that ails people.  The right amount of coconut oil combined with other healthy fats throughout your day is a well-balanced approach.  Have fun experimenting and if you’d like to share a tip on how you use coconut oil please comment below.

Enjoy!

Jennifer Ledford