1:1 Personal Training Session (Virtual)
1:1 PERSONAL TRAINING SESSIONS
– Resistance Training Focused through bodyweight exercises, dumbbells, resistance bands, or gym equipment. Cardio recommendation provided.
– Individualized program to meet your goals as well as based on your level
– Weekly sessions (1 to 3 times per week)
– Tracked Progress (measurements, weight logs, photos, etc)
– Motivating, empowering, and supportive environment.
– Weekly emails with nutrition, exercises, and lifestyle tips to help you on your journey.
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Women's Holistic Health & Fitness Coach.
I work with women who are looking to make changes in their life to feel healthier, energized, and happy. Together we work on nutrition, fitness, lifestyle, and environmental habits to build lifestyle changes that will last a lifetime.
I always seemed to struggle with breathing when I would jog or do the elliptical, I would end up with pain/cramping in my side. Most of the time when I would do any type of strength training, I was holding my breath. As someone who suffers from Endometriosis and Pelvic Floor dysfunction, it wasn’t until recently that I discovered the reason why breathing is so important. I also learned the top breathing tips for exercising.
Many adults don’t breathe correctly. They are usually breathing too shallow, moving their upper rib cage more than they should. Factors like poor posture and stress may be the reason that some aren’t encouraging their diaphragm properly. This can often lead to discomfort in the chest and back muscles. Incorrect breathing may also cause your pelvic floor muscles and lower back muscles to weaken. As well as disrupt the proper movement of your shoulders and spine.
SO HOW DO YOU MAKE SURE YOU ARE BREATHING CORRECTLY?
Try Diaphragmatic breathing or “belly breathing.” Diaphragmatic breathing involves engaging your stomach, abdominal muscles, and diaphragm fully when breathing. Diaphragmatic breathing is great for strengthening your diaphragm, stabilizing the core muscles, promoting relaxation, and reducing oxygen demand.
How to do Diaphragmatic breathing:
- Lie down on a flat surface.
- Place one hand on the middle of your upper chest, and the other hand on your stomach (just below your rib cage)
- Inhale slowly through your nose, drawing the breath down toward the stomach. You should be able to feel your stomach rise, while your chest remains still.
- Exhale, tightening the abdominal muscles and let your stomach fall down.
- Practice this 3-4 times per day, 5-10 minutes each time.
Once you become comfortable doing this, you can try sitting or standing.
SO HOW DO YOU MAKE SURE YOU ARE BREATHING CORRECTLY DURING EXERCISE?
During exercise, it is important to breathe correctly to help feed our muscles as well as prevent the risk of injury. During cardio activities, make sure that you are breathing in and out through your nose. For strength training be sure to inhale on relaxation, and exhale on exertion.
Top breathing tips for exercising.
– If you find yourself holding your breath, try counting out the reps.
– When running, if you often get side-stitches, try exhaling on your left footfall rather than the right.
– If you have difficulty catching your breath, avoid bending over with your hands on your knees. Instead, stand tall with your hands behind your head and take deep breathes.
– Make sure to cool down, take deep slow breaths to help calm your body and help it recover.
“Breath is the bridge which connects life to consciousness, which unites your body to your thoughts. Whenever your mind becomes scattered, use your breath as the means to take hold of your mind again.”
― Thich Nhat Hanh
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Whether you are looking to lose weight or just change your eating habits, we all have times of overeating. It can be frustrating and set back our goals. Overeating can have negative effects on your mental and physical health as well. Before I became a Long Island Holistic Health Coach, I would often find myself struggling with overeating which would then trigger an endometriosis flare-up. Once I started on my new wellness journey, I learned to balance my nutrition it started to get easier to avoid overeating. So I thought I would give you 5 tips to avoid overeating to help you reach your goals.
-Don’t skip or restrict your meals. I hear this so often, people restricting calorie intake or skipping meals to help them lose weight. By restricting or skipping meals you can affect your blood sugar levels, which may lead to increased cravings. Can you guess what types of cravings you will have? Yup, unhealthy processed food cravings. Those cravings lead to overeating.
-Limit or Avoid Processed Foods. Kinda goes without saying, but processed foods have little to no nutritional value. Have you heard the phrase “not all calories are created equal?” Well, whole foods offer nutrients that fuel your body. Processed foods are loaded with chemicals and often cause our bodies to continue craving more of it. Just like sugar.
-Check in to see if you are really hungry. We can often confuse being physically hungry with emotionally hungry. Typical signs of physical hunger are an empty feeling or growling in your stomach. Some people may even feel irritable or weak. Emotional hunger is often caused by how we are feeling and the craving for comfort foods. Foods have a way of comforting us when we are bored, depressed, sad, stress, or angry. So do a check-in to see which type of hungry you are feeling.
-If you eat it, track it. A great way to keep yourself aware of what you are actually consuming is to keep a food journal. We often don’t realize how much we are consuming throughout the day. So get into the habit of tracking your days, and then looking it over to see where to make adjustments.
-Be Mindful. Pay attention to the food that is in front of you. Get rid of any distractions, like the TV, computer, or phone. Slow down when eating, focus on chewing your food. Experience the food, smell it, taste it, think of the texture, etc.
Make a connection with your meals and appreciate the benefits that they are providing your mind and body.
Health & Happiness!!
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Are you looking to kickstart daily Iyengar Yoga practice that will leave you feeling refreshed, rejuvenated, and energized? Join me for this 5-Day Yoga Challenge. Each day for five days I will send a brand new Yoga practice(30 minutes duration) directly to your inbox.
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This is your golden opportunity to setup a consistent daily practice. Do not miss out! Best part of all, it is just $10.
Day 1: Tech Neck/Shoulders and Wrists stretching
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Overview: Release tight hips for better posture and to reverse the effects of constant sitting and facilitate the movement of stagnant energy throughout the body.
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Sign up and I will send you the details.
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Before the Session
I do my pre-meditation to find out the main reasons for your writer's block. (This happens psychically, where I generally just need your name, but a picture can help, too.)
It may be as simple as a deep rooted belief that once you write from your heart and really put your honest thoughts and fantacies out there, you will be harshly judged, not understood, criticised, unappreciated, ridiculed, laughed at, so on and so forth. It may have its origin in a trauma you have experienced in this life time or more than one lifetime. It could be a karmic cycle you're going through and maybe it's not the first life, where you struggle to be your true self and to express yourself freely.
Perhaps, it could be a belief that no matter how hard you try, you can never create a really good piece of writing. Perhaps, it's an issue of completing something. Perhaps, concerns over money and writing what sells (and not what is close to heart) that's the problem.
The above are just examples. I would need to meditate to see what your unique situation is.
Reading Part of the Session
In this part, I will let you know what I saw in my visions when I pre-meditated on your writer's block.
Healing Part of the Session
We will discuss the reading part of the session and wil find what traumas / reasons / habits / beliefs / etc. are available for healing. We may find the specific events, decisions or promises you made in the past that need to be revisited and changes made. With your permission, I will perform shamanic healing for those particular birth places of the limiting beliefs, fears and hurts that lie at the heart of why you are experiencing your writer's block.
This kind of healing is not only good for critical instances, where help is needed. If you are not experiencing writer's block at this time, this kind of healing can reveal issues you would benefit from healing and clearing to become even better at what you do, do release any fears, judgements, beliefs, limitation that may be hindering your writing at this time.
The goal of this healing session is to get you to feel safe and comfortable being your true authentic self, making your authentic decisions and taking bold steps in the persuit of freely and openly expressing your true self in a unique way, and doing it with pleasure, joy and peace.
Please write your questions, concerns and anything else you would like to know about this session in the comments below.
- Please book your session a few days in advance because I need some time to meditate on your particular situation and understand for myself, what action steps can be taken for healing.
Disclaimer: I am not a licensed physician or a mental health provider. My services and content are not intended to be a substitute for professional medical or mental health advice, diagnosis and/or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical or a mental health condition. Never disregard professional medical and/or mental health advice or delay in seeking it because of something you have read here.