💚💛 Free Mindfulness workout 💛💚

This Thursday is World Heart Day.
 
You can read all about it here: http://worldheartday.org/take-action/
 
Your heart is the engine of your body that keeps you going and is super important to look after.
 
Did you know that there is a muscle connecting your brain to your heart that strengthens your heart and that kindness strengthens this muscle??!! Mindfulness is also called kindfulness, being kind in your selftalk to yourself and being kind to others, all others. Just another reason to practice mindfulness 🙂
 
This week try to be mindful of how you can reduce the risk of cardiovascular disease (CVD), which includes heart disease and stroke. CVD actually is the world’s number one killer.
Print
 
So here is what you can do. Pick just one thing a day to focus on. Remember to take small steps, to establish new habits, works better than trying for big steps and giving up.
 
“Fuel your heart 💜
 
Eating and drinking well gives your heart the fuel it needs for you to live your life. This World Heart Day, make just a few simple changes to your diet to help reduce your own and your family’s risk of heart disease and stroke.
 
Try not to eat so many processed and prepackaged foods which are often high in sugar and fat
Cut down on sugary beverages and fruit juices – choose water or unsweetened juices instead
Swap sweet, sugary treats for fresh fruit as a healthy alternative
Try to eat 5 portions (about a handful) of fruit and veg a day – they can be fresh, frozen, tinned or dried
Keep the amount of alcohol you drink within recommended guidelines
Make your own healthy school or work lunches at home
Move your heart 💚
 
Physical inactivity can contribute significantly to heart disease as it can lead to unhealthy weight gain, diabetes and raised blood pressure. This World Heart Day, take control of your heart health by getting more active.
 
Aim for at least 30 minutes of moderate-intensity activity five times a week
Playing, walking, housework, dancing – they all count!
Be more active every day – take the stairs, walk or cycle instead of driving
Exercise with friends and family – you’ll be more motivated and it’s more fun!
Before you start any exercise plan check with a healthcare professional
Download an exercise app or use a pedometer to keep track of your progress
The best types of activity
 
Aerobic exercise is especially good for your heart – brisk walking, jogging, swimming and cycling are all ideal
Muscle strengthening exercises also help you to burn more calories to keep your weight healthy – try climbing stairs, walking uphill and digging in the garden
Stretching activities, like T’ai chi and yoga, can help to improve your flexibility
Love your heart ❤️
 
Stopping smoking is the single best thing you can do to improve your heart health. This World Heart Day, make a commitment to quite and reduce your risk of heart disease and stroke, and that of those around you.
 
Know your risk. And power your Life 💙
 
Looking after your heart starts with understanding your risk, so make sure you know all your health numbers. Visit your healthcare professional and ask for a few simple checks. Remember, knowledge is power.
 
Know your blood glucose levels
High blood glucose (blood sugar) can be indicative of diabetes. CVD accounts for 60% of all deaths in people with diabetes so if it’s left undiagnosed and untreated it can put you at increased risk of heart disease and stroke.
 
Know your blood pressure
High blood pressure is the number one risk factor for CVD. It’s called the ‘silent killer’ because it usually has no warning signs or symptoms, and many people don’t realize they have it.
 
Know your numbers
Visit your healthcare professional and ask them to measure your cholesterol levels, weight and body mass index (BMI), as well as your blood pressure and blood glucose. They can then advise you on your CVD risk so you can plan to improve your heart health.
 
Know the signs and symptoms of a heart attack
Over 70% of all cardiac and breathing emergencies occur in the home when a family member is present and could help a victim.
 
Talk to your healthcare professional about local cardiopulmonary resuscitation (CPR) courses so you can help a loved-one in the event of a heart attack. If you suspect a family member is having a heart attack or stroke, seek medical help immediately.”
From http://worldheartday.org/take-action/
 
Have the best happy healthy week!
🌷
 
#poweryourlife #worldheartday #gethearthealthy #whd #whd2016 #hearthealthyselfie
@World Heart Day
 

Welcome Spring!

🌷 FREE Weekly Mindfulness Workout! 🌷
 
Welcome Spring and September! After three years I’m still getting used to that combination! For most of my life, Spring was in March! (In The Netherlands)
 
Mindfulness teaches you to be more calm and self aware, which helps in responding better to all that happens daily in your life.
By having a more laidback approach to yourself and others you will feel more happy and your relationships with others around you will improve too!
 
One of the things to look out for, is how much you are sabotaging yourself, in living by rules and demands, the should and should nots, that we have come to live by.
 
So this week, be on the look out for all the selftalk that happens in your mind that start with “I should……” or “I should not…..” And than ask yourself, if you really have to? Do you really want to? Or is there a good reason why you should not?? Think about what is good for you, how is it helping you? You are allowed to make your own choices, even if they are different from day to day!
 
Have the best week,
Monique
🌷
IMG_6820
We had a lovely walk along Oriental Parade on Saturday. I’m glad we did, as Sunday it was raining all day!!

Tuning into your inner wisdom, mindful eating.

🌷FREE MINDFULNESS WORKOUT🌷
 
Did you do last week’s workout with me? If you want to be more mindful of your eating, for a healthier life, you can use mindfulness. Really noticing the taste of food, enjoying every bite, helps me in eating less and keep a healthy weight.
The best thing about mindful eating is, that it’s not about making rules for what not to eat, it’s not another rigid diet. Mindful eating is about learning to tune into your inner and outer wisdom, make your own decisions about food, and enjoy greatly what you eat!
 
This week’s workout is about tuning into your inner wisdom. Get more in touch with the sense of hunger and fullness by taking a few moments every day to become aware of how hungry or full you feel. Start with a few deep breaths first. Than try to discover how full you feel, you can use a rating scale again. With 1 having an empty stomach and 10 feeling totally filled. Notice where and what you can feel about being full or being hungry.
 
It doesn’t take a long time, and as you practice more often, you will get better and faster at it too. This practice will help in eating according to what your body needs, and make a good decision about what and when you eat. It will be easier to wait a bit longer before you get a snack, and it will help in eating less, if you are able to recognise that you are actually already feeling full. You can safe that yummy cake for later, when you notice you are still a 7 on the scale, and know that you will enjoy it much more when you are at 3.
 
Every time you choose to stop eating, because you noticed you are fullfilled, you will feel great about yourself, and be proud about being able to have more control over your food intake and enjoy what you eat much more too.
 
As always, let me know how you get on with it!
 
Have a great week,
🌷
jaffa-1329679_960_720

Mindful Eating

🍭🍟🍰FREE MINDFULNESS WORKOUT 🍰🍟🍭
 
And here we are in August! This week I will be looking forward and planning my courses for the rest of this year and for 2017! Yes it is only 5 months to Christmas and 2017!
 
To get ready for my Mindful Eating Course that is coming up, I will give you an appetizer this week!
 
Did you know that your tastbuds get easily bored when you’re eating? We often eat mindlesly and don’t notice this. However bringing your attention to your tastebuds when you’re eating, and becoming aware of how something actually tastes can help you in preventing overeating.
So this week, we will start with small mindful eating steps.
Whenever you eat, try to rate the taste of the first bite on a scale of 1 to 10.
With 1 being very bad tasting, and 10 being absolutely yummy delicious best taste ever. After that, rate your second and your third bite.
 
That’s all. Looking forward to reading your discoveries!!!
 
Have the best week,
🌷
pexels-photo-66440-medium

Friends really are family!

☀️🌷🌷☀️ FREE MINDFULNESS WORKOUT ☀️🌷🌷☀️
 
Mindfulness helps in making friends with ourselves. It also makes you aware of how connected you are to others and to the world around you.
Did you know that best friends often look like each other, have similare beliefs, values and temperaments? It goes even further than that! Apparently you share about 1 percent of their genes, similar to you and your nephew or niece!! So friends really are family!
 
In busy times however, these very close friends might be overlooked more easily than others. As we know they will understand, and be there for us always. This week I want you to reach out to those friends you haven’t seen or spoken for too long. Make an effort and try to connect with three of them this week. I will too!
 
My 8-Week Mindfulness Based Stress Reduction starts Thursday, I have a few spots left. I’m also doing a fun talk/workshop at the Peninsula Preschool tonight, looking forward to both!! Ask me anytime if you would like me to come to your workplace too!
 
Have the best week,
 
Monique
🌷
cover-409-friends-dr-seuss-facebook-cover-1388015482

Finishing up this term …..

☀️☀️FREE MINDFULNESS WEEKLY WORKOUT☀️☀️
 
This term is going by so quickly!
I finished my training and now I am a facilitator for Pause Breathe Smile mindfulness in schools!! I’m also nearly done with my small business management training, I’m going to miss my classmates!
After saying goodbye to all the awesome  mums that finished the Mindfulness for Parents this term, I’m very proud of my 8-Week class in Lower Hutt, that are finishing Tuesday!💐
If you also want to rewire your brain for happiness, let me know!! Pm or email monique@easynowmindfulness.com.
Next term I’m running the class again, last one this year already, you don’t want to miss it!
 
I’m also running the kids Zendoodle & Colouring workshop again, Wednesday 13 July 10-12, in Tawa, limited places.
 
→ WORKOUT FOR THIS WEEK←
Mindfulness is a concentration training. If you get control over where your mind is going, you can control your feelings too! Start your training with little steps. Take a minute first, once a day, and all you do is focus your attention on your breathing and notice when the thoughts arise in your mind. You can say silently to yourself “thinking” and redirect your attention to your breathing. Waiting for more thoughts that will pop up. Maybe seeing your thoughts as clouds, just sailing by.
 
Have a great week,
 
🌷
IMG_0067

Feel good about you, rewire your brain!

✨✨✨󾀽 FREE MINDFULNESS WORKOUT 󾀽✨✨✨

Did you know your brain is wired to focus on negative things and to quickly forget about positive things? Because that’s what helping for survival!
However that makes us easily forget all the good things we do.
If you want to feel more postive about yourself, you need to train your brain to focus on the things that are good about you. This might feel a bit uneasy at first, but you will get good at it, really quickly!

So this week, every day, take a moment to pause and think about what was good about you so far today. And when you think about it, also bring back all the sensations about it. The sounds, the smells, what did you see, how did it feel. That is important to really make the change.

Have a great week!
<3

ps I hope the people that planned to plant persil all around the Wellington Station, feel really good about themselves. Because I love it! Did you know??

IMG_6327

Unhelpful thinking, weekly mindfulness workout.

How time flies when you’re busy! Here’s another
<<<><><>>>Free Weekly Mindfulness Workout <<<><><>>>
 
This week builds upon last week’s workout. If you’re not feeling the way you want to feel, first you can calm yourself down by focussing on your breathing.
The next step you can take, is to notice your thinking. Often what we feel, is caused by what we think. When you learn to be more mindful of your thoughts, you will discover the thoughts and regular patterns of thinking that cause unwanted emotions. For example thoughts that start with “I should” of “I should not” give you stress. Or you might have other unhelpful thoughts.
 
So this week, try to get some insight in your unhelpful thoughts and thought patterns.
 
It is important to realise that when things happen, emotions will happen too. It’s normal to feel upset when sad things happen! That’s when you need comforting.
 
Have a great week!
 
Like the picture? Lovely gift from a friend! Who are you going to spoil this week?
IMG_6341

Weekly Mindfulness Workout

Sunday was a great day to chill at home, the library, or at a museum! How did you spend it?? I got through loads of laundry and finished some crochet projects I have been working on for Little Sprouts for some time.
 
The image below is of a creative installation in the Christchurch Art Gallery. It hangs in front of the wall, and the shadows are part of the artwork, it’s awesome. It’s different from every angle. And you know, you are just like that! A beautiful piece of art, you can discover something new, everytime you look!
 
Mindfulness can help you by increasing your self-awareness in a healthy way. Learn to observe your self, your thoughts and your feelings. Learn to embrace yourself with kindness and acceptance when things are rough.
This takes practice, but you can learn it! Just take one step at the time. To be able to cope with difficult emotions, you can try to focus on your breathing first. As this will calm your nervous system and that will help you to regain your zen. You get a clear mind and a better view to investigate what it is, that is upsetting you. Is it something that has just happened? Is it having some negative thoughts? Just take your time to focus on your breathing, and to investigate and coach yourself in a kind way through this.
 
Have a great week!
IMG_6188.JPG

Happy Queen’s Birthday,

hope you are having a nice relaxed weekend. Did you go to Armagaddon? Or the NZ Art Show? Or maybe both?
Here’s another Mindfulness Monday Workout for you!
If you want to live a long, happy and healthy life, one of the things you have to be mindful of, is your stresslevels. You probably know that too much stress is bad for the body and mind, but did you know that not enough stress is also not recommended? You have to find yourself in the right stress frame, we actually need stress to perform best, but not too much! The ideal amount of stress is called eustress. We also need time to recuperate from stress.
So this week, see if you can discover a bit more about your stresslevels during the day. Are you mostly bored, and finding things too easy? Or are you constantly high wired, with not enough time to get back to healthy stresslevels? Or are you doing just fine, having a nice flow of stress for the best performances?
And if you think you have a busy life, see how you compare to our Queen, really interesting. Just enter your age and see what she was up to at when she was your age! Cool right??!! Here’s the link for it: http://www.keepingupwiththequeen.com
Have a great week,
Monique
1974-age-48
According to the keeping-up-with-the-queen website, this is the queen when she was my age. However, thanks to a very attentive reader of my blog, this is not the queen, but her daughter Anne!