Eat These Foods to Balance Out Your Blood Sugar | Nadia La Russa

Eat These Foods to Balance Out Your Blood Sugar

Balanced blood sugar levels are crucial to a healthy and prosperous life. Balanced blood sugar levels prevent disruption of your body’s functions and help your overall health. Here are a few foods to add to your diet to help balance your blood sugar:

Balance Out Your Blood Sugar With Greens

You can never eat too many greens. For the best blood sugar benefits, go for nutrient-dense, low-carb greens like spinach, kale, and broccoli. These greens are also very rich in protein and calcium, which help your body in multiple areas. You can toss these greens in salads with olive oil and chunks of salmon. Studies have shown that these three vegetables contribute to dramatic improvement in patients who are constantly battling with their blood sugar.

Low Fructose Fruits

Fruit is always a must, but for blood sugar-specific management, choose fruits that are low fructose, such as cantaloupe, raspberries, blueberries, kiwi, and blackberries. You can snack on them throughout the day, or toss them in your salad, smoothies, or acai bowls.

Protein In Moderation Will Help Regulate Your Blood Sugar

Protein is essential for slowing down glucose absorption in your body, which helps regulate your blood sugar levels. Add foods to your diet that are packed with protein, like wild salmon and other types of fish, beef and other types of lean meat, cottage cheese, Greek yogurt, and eggs. Make your diet interesting; try snack ideas like celery sticks dipped in all-natural peanut butter. This snack is rich in protein and only contains the good kind of fat. Remember everything in moderation, however. Too much protein actually can become sugar in your blood, creating a condition called gluconeogenesis; 40 to 70 grams of protein is enough for a day.

Herbs and Spices

Herbs and spices are natural supplements for balancing your blood sugar levels. They not only add flavor to your dishes but they may also help your hormones lower your blood sugar. Some spices, like turmeric, contain anti-inflammatory properties, which help in balancing out your sugar.

Cutting Out Sugary Drinks Will Help Bring Down Your Blood Sugar Levels

Cut out sugary, high-calorie drinks from your diet. Add drinks like cinnamon tea, lemon water, and cucumber juice in your daily routine.

Whole grain foods

Whole grain foods that are also rich in protein, like millet and quinoa, provide and store energy without causing spikes in your blood sugar levels.

Beans

Beans are a good source of protein, low carb, and rich in fiber, all important factors in balancing your blood sugar. Hummus, lentils and garbanzo beans are good examples and great dietary choices. Remember to soak them the night before to promote easier digestion.

Nuts like almonds and walnuts contain healthy amounts of fiber, protein, and healthy fats, and are a low carb snack idea.

Try balancing your blood sugar the natural way by changing the way you eat. You’ll be amazed at the difference!

If you would like to learn more about cutting sugar out of your life, just click here to purchase my Quit Sugar For Life ebook.

Yours in health and wellness,

Nadia La Russa

How to Choose Your Next Pair of Fitness Shoes | Nadia La Russa

How to Choose Your Next Pair of Fitness Shoes

Are you a runner? If so, you need to know how to choose the proper footwear. Choosing the right pair of running shoes will improve your performance, boost your safety, and even help you save money. After all, quality, durable supportive sneakers and running shoes don’t need to be replaced as often as a poor quality pair.

The following tips will help. Remember them the next time you’re looking for your next pair of running shoes.

Determine How You Run

Not all running footwear is the same. Different types of shoes are best for different types of running. Just as you wouldn’t wear a pair of comfortable sandals on a ski trip, you want to make sure your running shoes are suited to your style of running.

For instance, if you run offroad most of the time, you need trail running shoes, which are designed for maximum traction. That’s not necessary if you run on the road or other relatively flat and even surfaces.

Check Your Worn Shoes

Do you have a current pair of running shoes that’s fairly worn down? If so, it can give you a lot of information about the way you run.

Check the wear patterns on your shoes to find out how your feet tend to land. If the wear tends to be most noticeable around the ball of the foot, and a small area of the heel, you have a neutral pronation. Overpronation, which involves the arches of the feet turning down or inward to an excessive degree when they land on a surface, results in greater wear along a shoe’s inside edge. Supination, or underpronation, occurs when the foot doesn’t roll inward enough, putting excess strain on your ankles. Outer edge wear is a sign of supination.

There are running shoes designed specifically for people with neutral pronation, overpronation, and supination. However, the best option may actually be a minimalist shoe.

Minimalist footwear differs from traditional running shoes in several ways. The main difference, however, is that minimalist shoes are designed to recreate the experience of running barefoot. This offers many benefits, such as strengthening the muscles in your feet and lower legs.

It also promotes a more natural foot landing. Getting used to running in minimalist footwear may eventually help you avoid problems like supination or overpronation entirely.

Don’t Assume You’re the Same Size

This is a quick tip, but it’s important to remember. Checking your shoe size before buying a new pair is always essential. The size of your feet can change all throughout life, and even if it remains the same, manufacturers may have different standards for various shoe sizes.

Keep Fashion in Mind

Again, finding the right pair of running shoes can help you save money. That’s partially due to the fact that quality running footwear stays in good condition for a long time.

However, some running shoes look stylish enough to be worn during many activities. This means you could avoid buying a few extra pairs of shoes by using your running footwear more often.

That’s another reason to consider a minimalist shoe. Since minimalist footwear doesn’t need to offer the same cushioning and heel-to-toe drop as traditional running shoes, it doesn’t need to conform to the same design requirements. This gives designers greater freedom to create running shoes that boost your safety and performance while also looking great.

Remember these points if you’re in the market for a new pair of running shoes. This is an important investment. By following these tips, you’ll be much more likely to make the right choice.

Detox Your Cellulite Away in 3 Steps

Detox Your Cellulite Away in 3 Steps

Do you ever get tired of stubborn cellulite, especially before shorts and swimsuits season? I’ve got you covered with three simple lifestyle changes that can have a big impact on your battle with cellulite. Read below to learn how you can take control of your body and reduce the amount of cellulite that’s stubbornly there.

1) Start your day with a glass of warm lemon water immediately after waking up.

Squeeze one organic lemon into a 16 oz glass and enjoy it as you would tea! Lemon helps break down the food that you will be consuming during the day as well as removes any toxins from your body. Plus, proper hydration improves your skin’s health and helps reduce the appearance of cellulite, wrinkles and blemishes.

2) Up your cranberry intake.

Consuming between 8 and 12 oz of cranberries or cranberry juice per day helps to emulsify fat and reduce the appearance of cellulite. Frozen cranberries can be enjoyed as a mid-day treat or you can even throw a bottle of Cran-Water in your bag while on the go. To make your own Cran-Water, simply fill up a bottle with 4 oz of cranberry juice and 28 oz of water and drink it twice daily. Cranberries are loaded with vitamins such as A, B1, C and E, which are all essentials to the removal of toxins in your lymphatic system. How could you say no to that?!

3) Substitute your cooking oil by swapping out canola oil for coconut oil.

Coconut oil is not only more beneficial for overall health, but studies have shown that coconut oil actually aids in the breakdown of fat cells that make up cellulite. For easy consumption, add a tablespoon to a fruit smoothie. Switching from canola oil to coconut oil has multiple benefits for you, your skin and your health.

Bonus tip: Add 3 tablespoons of coconut oil to a warm bath. Sweating out toxins is crucial to the reduction of cellulite. The coconut oil will not only make your skin feel incredibly smooth but will also increase the release of toxins during your bath. Make sure to stay hydrated before and after your soak (perhaps with some of that delicious lemon water you learned about above).

At the end of the day, anyone can suffer from cellulite; it is an equal-opportunity offender. If you’re feeling frustrated with it and want to take control of your body and health, keep in mind that the best results come from consistency and determination. By setting a healthy daily routine for yourself, you’ll be able to get the body you deserve!

Want to take control of your body and health even more? Sign up and get started with my Take Control Weight Loss Program here!

Finding The Romantic Partner That Is Right For You | Nadia La Russa

How To Be In Love

One of the greatest joys in life is enjoying a healthy, romantic partnership. We, as humans, love to be in love. Finding the perfect romantic partner isn’t always easy, though, despite our ardent desire to do so. Fortunately, today’s digital age provides us with the ability to connect with a multitude of other people. The horizon for our love lives is unlimited.

Here are some tips to help you take control of your love life and find the right person to share your world with.

Learn to Embrace Your Own Greatness

Before you begin your search for another person, you need to treat yourself with love. Think about the things that make you special. Strive to always be your best self. Work to develop a confident attitude that is attractive to potential mates. When you are radiant because you know your worth, others will want to live in that sun. Also, there is no point in not bringing anything other than your best self into a relationship.  Far too often relationships crumble because of our own personal negative feelings of self-worth that we inadvertently put on our partner. Starting out knowing your worth, and embracing the greatness that is YOU will help alleviate the “itty-bitty-shitty-committee” that tends to take a front row seat in our minds.

Cast a Wide Net When You Begin Your Search For a Partner

Open yourself up to those who on the surface appear different from you. Consider folks from all walks of life, various nationalities and even other regions. Far too often we are picky about various insignificant things about potential partners – and while these are ok to have (we need attraction within our relationship!) they can be limiting!  However….

Look For The Spark As You Talk With Potential Suitors

The chemistry of attraction is an important part of finding love. Refuse to settle for a relationship with someone just because it makes sense on paper. You and your mate deserve the “knock out” feeling of great passion. Whether it happens in an instant or takes some time to develop, you need to have it for long-term happiness.

Go On Lots of Dates

When you find someone online or elsewhere, you need to interact with each other in a variety of settings. This allows you to test out your compatibility before you commit. Be sure to also tell those you go out with that you are dating others. Not only is this fair play, but it will make those truly interested in a relationship work hard to win you. It seems these days there is less dating than there used to be – we want exclusivity right off the hop. It’s ok not to commit right away, but once you do commit, commit.

Decide What You Want and What You Will Not Tolerate

Related blog post: Beginner’s Guide to Setting Boundaries

As you get to know the people you date, you will discover things you adore about them and what is not so attractive to you. Make the proverbial list of the traits you MUST have in a romantic partner. If there are deal breaking issues such as having children or practicing a particular religion, do not waste time with those who disagree. Don’t convince yourself that they will change their minds over time. Even if they do, they will likely resent you for it.

Go Slowly When You Find Someone You Believe Will Make a Great Partner

It’s so exciting to be in love at first, isn’t it? Do not let excitement push you into a serious romance too quickly. Enjoy the early stages of discovery as you let affection grow. Hold off on physical intimacy until you know the person is the right one for your life. Having sex early on might confuse your feelings and lead you to believe your connection is deeper than it is in reality. Don’t mesh lives, finances and living arrangements right away – these can be messy to sort out later on if it doesn’t work out.

Seek Out Other People’s View of Your Romance

It is often hard for the people involved to realistically assess a new relationship. Talk to your best, most honest and discerning friends about what they see. A fresh perspective often gives you the clarity you need to make a smart decision. Your choice of whom to share your life with is incredibly important so treat it that way. If you want an even more objective opinion, consider working with a personal coach.

Love comes when you open yourself and work for it. Selecting a romantic partner you will find happiness and fulfillment with is vitally important so you must treat it that way. Construct a well thought out strategy that will guide you to the person who will accompany you in a fantastic life.

Are they “The One”? Get couples counselling. Right Away.

Have you met The One? That’s awesome….until it isn’t. Sooner or later, something is going to come up that you disagree on. If you don’t know how to handle disagreements as a couple, they can explode into massive arguments faster than a hurricane.

It never ceases to amaze me how dentists have the concept of preventative maintenance down pat. No other health care field seems to have a grasp on this like the dental profession.  I believe that the strongest of couples are not afraid to seek a professional counsellor to help them sweat through the small stuff – so it doesn’t become big stuff. It’s a lot harder to fix a major relationship rift than prevent one from the outset.  Plus, it can help work out issues before they boil over into deal breakers.

Whether you’re married, in a relationship or single, take control of your love life with these tips! Have something to add? Please let me know your thoughts in the comments below and feel free to share your own tips for how people can take control of their love lives.

3 Ways To Feel Younger Overnight

3 Ways To Feel Younger Overnight

Imagine waking up feeling five or even ten years younger in your appearance, confidence, and aura. The secret is in reducing gut inflammation. Gut inflammation can result in a lack of motivation and an increase in autoimmune disorders, tiredness and irritability, leaving you feeling worn-out and exhausted. Does this sound familiar? These three simple steps will have you take control of your gut health and as a result, feeling younger, more vibrant and healthier!

1) Try some bone broth.

Grass-fed bone broth helps to build antibodies, tighten skin cell and can even reduce the appearance of cellulite. It’s packed with gelatin and collagen, which rebuilds your gut lining and helps to strengthen your immune system. Bone broth contains potassium and glycine, which aids in liver detoxification. Enjoy it warm before bed on by itself or in a soup. Grass-fed bone broth can be found at your local health food store.

2) Eliminate sugars, bread and pasta from your diet.

Replace those unhealthy carbs with natural ones like berries or starch vegetables. Gut inflammation is often exacerbated by food sensitivities. Some food sensitivities are so hidden, you may not even know that you have one without an official food sensitivity test. Proactively removing unhealthy carbs and white flours from your diet will aid in the replenishment of your gut lining and reduce the inflammation in your gut.

3) Last but not least, establish a regular, calming evening routine.

Brushing and flossing your teeth every night is crucial to feeling better the next morning. Your mouth is the gateway to your overall health! Spend a little time before bed winding down, reading a book or writing a journal entry. Meditate or go for a moonlight walk. Ensure you are getting at least eight hours of sleep every night and commit to taking a little time out of every day for yourself. The greatest change comes from within and the willingness to commit to the change!

These three simple steps will usher in a big difference in your overall health and wellness. It’s recommended to commit to these lifestyle changes for at least three months to fully repair the inflammation in your gut. By then, you will already have forgotten about those old habits that used to be your norm. That feeling of lethargy and lack of motivation is in the past and you’re well on your way to a healthier, younger you!

Want to take control of your body and health even more? Sign up for my Take Control Weight Loss Program here!

Take Control Weight Loss Program | Nadia La Russa

wrinkles

Say Adios to Your Wrinkles in 5 Steps

Are you struggling to get rid of your wrinkles? It’s very easy to purchase a bunch of expensive creams and lotions, but what if I told you that you could trade in those false promises for natural and healthy lifestyle choices that actually provide results?

The key to diminishing and preventing future wrinkles is right in your home and your day-to-day lifestyle. Consuming high-quality proteins, vegetables and getting adequate sleep can all contribute to decreasing your wrinkles and preventing future ones! I personally use all of these and can honestly say I’m very excited to share this wisdom with you! Read below to find out how you can also take control of your life and say adios to wrinkles.

1) The next time you take a trip to the grocery store, make sure to stock up in the produce department! It’s crucial to consume at least the minimum daily serving requirement of fruits and vegetables to maintain adequate health and diminish the appearance of wrinkles. Limit the consumption of fruits heavy in fructose—or fruit sugar—since fructose, as with all sugars, can increase the appearance of wrinkles. Stick with fruits such as strawberries, blueberries, cranberries, lemons, and bananas.

2) Toss out the refined sugar and replace artificial sweeteners with organic, natural sweeteners such as Agave, Raw Local Honey, and Stevia. Excessive sugar consumption can damage your liver and cause breaks in your DNA, leading to autoimmune disorders. Consume any sugar, including fruit sugar, in moderation. Training your body to break the habits of sugar-overloads is key in being an overall healthier you and saying goodbye to those wrinkles!

3) Get outside and into the sun! Moderate sunshine provides your body with necessary Vitamin D to replenish the vitamins and elasticity in your skin. Aim for at least 15 minutes a day of moderate exposure, but be sure to slather on your SPF. Re-apply as needed and always take all other precautions if you’re planning any prolonged periods of sun exposure.

4) Commit to a life-long relationship with coconut. Replacing vegetable or canola oil with coconut oil and olive oil is a simple way to slow your skin’s aging. Add a tablespoon of coconut oil to your morning smoothie, indulge in some coconut crisps, replace standard dairy with coconut milk, or rub unrefined coconut oil on your problem spots.

wrinkles

5) RELAX. Stress is one of the primary contributors to premature aging because it reduces the natural collagen and elasticity in your skin essential to preventing wrinkles. Start every morning off right with a few minutes of meditation. Read a good book, go for a walk, or relax by the beach after a long day at work. Remember to take a little time out of the day for yourself. A stress-free lifestyle is one that reaps astounding rewards!

These five simple steps are a great start to a healthier, younger, wrinkle-free appearance. Make small changes to your time and energy and see how that healthy, natural glow blossoms!

Want to take control of your body and health even more? Sign up for my Take Control Weight Loss Program here!

Take Control Weight Loss Program | Nadia La Russa

To Dodging Bullets

“On Oct. 1, 2017, from a room on the 32nd floor in Las Vegas’ Mandalay Bay Resort and Casino, “***********” (name removed, because I refuse to acknowledge him with a name) rained down bullets on approximately 22,000 concert-goers who were attending a Jason Aldean performance. Police said he killed 58 people and wounded more than 850 others. As of today, it is still considered the deadliest mass shooting in modern U.S. History.”

Myself, Brent and our friends Alison and Michael were 4 of the approximately 22,000 unsuspecting concert-goers.

As today marks the one-year anniversary of this fateful event, I am releasing my first ever written account of what happened, and how my life has changed since then.  I use an interview style of the various questions that have been asked of me over the last year. This is, without a doubt, the most raw I have ever been. This story is not for the faint of heart, or the weak in spirit. Enjoy.

Were you hurt?

When people ask me “Were you hurt?” my response is deliberate. “We were not physically injured in the attack.”  What I mean here is, we didn’t get shot. But we did get hurt. This kind of hurt isn’t seen to the naked eye. In this kind of hurt, sometimes, months later you wake up in the middle of your kitchen, under your table, because you’ve run there in your sleep. And you’ve run there in your sleep because your dream was a vivid re-living of running away from the gunshots.

Some noises are triggers – the sound of fireworks.  The bang of a car going over a curb. Sirens. Screams. Gunshots in action movie scenes.  Music by Jason Aldean that comes on the radio.

The worst part is that there is no planning for this hurt. There is no direct way to get better.  There is no telling what days are going to be good days and what days will not be. There is no prescription, and no timeline.

Where were you exactly in relation to the gunfire?

Interesting story. Because we had spent the first two days standing on the grass area, we decided to treat ourselves to bleacher style seats on the roof of the House of Blues for the last day of the concert. I had won $400 playing Blackjack that morning, and we scored ourselves the last four seats up on that roof. It was epic – a nice, raised view of the stage, private bathrooms, and a bar right up there. They only had 250 seats up there so it was a small crowd with couches to relax on and big bean-bag chairs.

What we didn’t know at the time was that this raised view would give us a clear view of the crowded area on the ground – the very place where we had spent the last two days of the festival.

Did you know right away that it was shooting?

Nope. In fact, I remember the 10 seconds of disbelief as my brain tried to recognize what my eyes were telling it.  I remember saying to Ali “what is that weird noise?” at the same time she asked me “why are all those people running?” and then 2 seconds later the two of us were on the ground, under our chairs staring into each other’s terrified eyes.  My brain flipped back and forth in rapid succession:

“That’s not gunfire. I have heard gunfire before. I shoot guns. That’s not what it sounds like. It’s fireworks. Oh shit. It *is* gunfire. Wait. No, it isn’t. It’s fireworks. But I don’t see any fireworks. Ok, it’s gunfire.”

Brent’s brain went into autopilot mode. I do also remember looking towards him and saying, “what do we do?” and he said, “I can’t tell if that’s gunshots or not.”

During the third round of shooting, the circumference of the bullets started including the area we were sitting. Any an all doubts we might have had about if it was or wasn’t actual gunfire were put to rest as we all heard the very distinct sound of bullets hitting the chairs and bleachers around us.  At that same time, the bullets hit the stage screens, and the music stopped, and the lights went out.

So, what were you thinking?

I had one, single, clear thought. “I need to call my mom.”

I can’t explain this thought, but that was literally all I was thinking as I was laying there on the ground.  I knew we were getting ready to run, so I looked around me and I spotted my sunglasses case and cell phone. I grabbed both of them.

How did you know where to run and when to run?

While I was on the ground, thinking about my mom, Brent was strategizing.  Unbeknownst to all of us, he had gone into tactile mode. He was looking at the crowd, watching where people were running to. He was watching to make sure he wasn’t going to lead us into danger. See, as we lay there, a few things became clear:

  1. That there was only one shooter. We knew this because the gunfire would stop for several seconds at a time. Multiple shooters could have prevented pauses in the rain of bullets.
  2. That the shooter was not in the crowd or visible. We knew this because it went on far too long for him to have been in the midst of all the police presence that was at the event.

There were many, many unknowns though. One of those unknowns was the direction from where the bullets were coming.

So, Brent watched. He strategized. He had two objectives; to keep our group of 4 together and to get as far away as possible, fast. He decided to have us run in the opposite direction of the entrance, and down the street behind the concert grounds.

And then, we ran.  We made it down the back of the House of Blues, and by this time the chain link fence surrounding the event had been knocked down. We ran down the street and crouched behind a police car for the next round of shooting. Then, we ran to behind the wall of a church.

There was still more shooting. So, we ran some more.

We finally stopped running as Brent hailed a limo-style bus. The driver let us on and took us down the Strip in the opposite direction. My Fitbit congratulated me on completing a 5k run.

By this time, it was evident that an emergency was happening. Ambulances, police cars and fire trucks were screaming towards the festival.

So, I called my mom.

Did you see anyone else get hurt?

Yes.

Oh my God. I can’t even imagine.

No. You can’t. And please don’t try to imagine what it was like going through this.

Are you ok?

Interesting question.  We got asked this a lot during the first few days after we returned home. I decided to be completely honest whenever someone asked me this. Sometimes the answer was yes, and sometimes it was no. We found that visiting with our friends and telling the story was the best way to process through our confusing memories and thoughts as we tried to have normal lives again.

We have made deliberate attempts not to let fear run our actions and choices, but that has been tough.

I found that for the first time ever, I wasn’t able to protect my kids from the news. By the time we returned home, they had seen the news coverage.  It was heartbreaking to have the initial conversations with them about what happened, and what we saw.

I’m definitely ok-er now. I can tell the story without crying. I can now clearly see the lesson in all of this, at least for me.

What did you learn from this?

So many things. Literally dozens of things, but one lesson stands above the rest.  My only regret is that it took this event to make me realize what I should have known all along.

When you get married as a Christian woman, your husband vows to love you as Christ loved the church. What this means is that he is willing to lay his life down for you. Wives, I pray that you never, EVER have to test this vow in real life. I hope you can know now, without going through something like this, that if you have a man that will physically lay his life down to protect yours that you should honour him until your last breath.

I certainly wasn’t the perfect wife, and I certainly don’t proclaim to be now. But, what I now do have is a much clearer view on what actually matters. How you treat people matters. Who did or didn’t clean the dishes, or went out with friends, or left the bathroom a mess, or any of that other trivial crap DOES NOT MATTER.

How to Achieve Work-Life-Balance as a Working Parent

How to Achieve Work-Life-Balance as a Working Parent

For a healthy and happy household, it’s essential for you to achieve work-life-balance. A lot of people ask me if it’s really possible to live a balanced life when you have kids and the answer is – yes! I’ve put together some tips for you to try out for yourself so that you can balance work, life, and parenting.

Focus on Work While You’re on the Clock

As a parent, I too am all too familiar with that constant feeling of guilt whenever I’m not with my children. However, it’s super important for you to realize and accept that it’s perfectly okay for you to not be solely focused on them during every waking moment of the day. If you’re on the clock for work, use this time to be focused on the tasks at hand.

The next time you’re at work, try not to think about any issues regarding your kids. It will be tough at first but practice makes perfect and those kids need a parent who is happy and fulfilled, both professionally and personally! If you have very young kids and can afford it, you might want to consider hiring someone (or speaking nice to an available family member) who can help handle all children-related tasks while you are at work.

 

No More Checking Email During Family Time

How to Achieve Work-Life-Balance as a Working Parent | Nadia La RussaThanks to the invention of smartphones, it has become increasingly easy to constantly be in the know of new work-related emails, regardless of what time of the day it is. While it might be tempting to check your email whenever you get a notification, try and remember that you’ll have plenty of time to look after it during working hours. The benefit of keeping all your thoughts and focus on work while you’re on the clock is that family time will truly become family time!

As soon as you start reading your work emails, your attention drifts away from your family and they will notice it even if they don’t say anything. Chances are, they probably also start doing their own thing and next thing you know everyone is sitting in the same room together but on their own mobile devices.

Be sure to remind yourself that family time is sacred and use it as a bonding time with your kids and spouse.

Transitioning from Working Mode to Family Time

After being at work all day, it can be difficult to leave all the unresolved issues from work at the door. A tip I like to suggest is using your commute home (whether it’s walking, driving or transit) to clear your head of all things related to work. Listen to music, take a quick nap on the train or give meditation a try!

If you have time, hit the gym for a quick workout or stop by a local coffee shop for an afternoon/evening tea or kombucha. This will invigorate your senses and remind your brain that it’s time to relax and spend quality time with the family.

Make Time for Yourself

Living a balanced life isn’t just about balancing work and family. As the head (or one of the heads) of the household, you need to do whatever is necessary for a healthy mind.

After meeting all the demands of work and family, you might find yourself feeling so tired that you want nothing more than to sleep when given any amount of free time alone. While naps are certainly great, doing other things that you enjoy will also help you feel just as balanced and happy!

What are your favourite things to do?

Need help taking control of your life? Contact me about 1-1 coaching where I can work with you to achieve that work-life-balance that you’ve always dreamed of.

4 Benefits of Working with a Personal Coach

4 Benefits of Working with a Personal Coach

In each of our lives, there are inflection points, moments in which we have key choices to make in our careers or personal lives.  Perhaps you’re trying to decide whether to remain in your current job or return to school to obtain new training or a degree or even to take those special skills of yours and strike out on your own as a business entrepreneur.  Whatever the challenge, you don’t have to make these critical choices on your own.  There are skilled professionals who have the training and experience to help—personal coaches.

A personal coach will help motivate you and clarify your goals so you can make informed decisions and improve the quality of your life.  Personal coaches are skilled communicators and motivators with powerful people and organizational skills.  Although there is no specific degree program that directly prepares people to become personal coaches, most have experience in counseling, consulting, social work, teaching, or human resource management—and many have obtained specialized post-graduate training to enhance their effectiveness.

If you’ve never worked with a personal coach but are considering hiring one to get you from where you are to where you want to go, you probably want to know the precise ways in which a personal coach can help you.  Specifically, your personal coach will help you:

  1. Clarify your goals:  success is at the intersection of what you love doing and what you do better than almost anyone else.  A personal coach will help you identify those activities which energize and motivate you, and then determine from among these the ones in which you excel.  For example, you might be the person to whom everyone comes when they have a problem because they know you’ll be compassionate and have the skills to find a solution—but it might never have occurred to you that those people and problem-solving skills would make you a successful counselor or psychologist.  Your coach will not only help you identify your skills and competencies, but also show you what steps you need to take to launch a new career which better meets your needs.
  2. Stick to your plan:  one of the reasons people’s plans fall off the rails is that they encounter obstacles and eventually lose interest.  A personal coach will help you understand that those obstacles are part of the process of making progress and help you keep your eyes on the prize.   In those moments when you’ve experienced failure and begin to lose heart, your coach will remind you of how much progress you’ve already made and help you understand how much closer you are to your goal today than you were yesterday.
  3. Give objective feedback:  if you’ve ever shared a problem with a friend or family member, only to hear them tell you what they think you want to hear, you know how valuable unbiased feedback can be.  Your coach is there to ensure that you make progress towards your goals—when your coach evaluates the actions you need to take, he or she will do so objectively, providing an honest and forthright assessment of what you’re doing right—and what you’re doing wrong.
  4. Focus on you:  as much as those close to you want to help, they have problems and concerns of their own.  Your coach has a single-minded purpose—to help you.  You will always have his or her complete attention, unimpeded by his or her own concerns and issues.

Conclusion

Anything worth doing requires both hard work and a commitment strong enough to carry you through the rough patches and obstacles in your way.  By working with a personal coach, you will have a determined and constant advocate who will help you move outside of your comfort zone to face whatever challenges are in your way.   Personal coaching will enhance your personal development, help you achieve your career goals, and ensure you take the actions necessary to get you where you need to be, and where you want to go.

Want to find out more about Nadia’s take control coaching program? Find out more here!

Stop Dreading Mondays | Nadia La Russa

Stop Dreading Monday – How the First Day of the Week Broadens Your Goals

Fridays fill us with weekend anticipation. Sundays make our stomachs sink with mundane Monday anxiety. Whether your Mondays are spent refining last week’s work, or you’re going to pitch new ideas, it can be very overwhelming.

Truth: You don’t have to dread Mondays.

In fact, you can use Mondays to your advantage. Whether you are an employee of a multi-national company working towards a promotion, or an entrepreneur on the path to a bright career, you need to be ahead of the curve. Sometimes, we can’t get ahead of our own negativity. That sense of dread really impacts your work ethic, lifestyle, and values. It’s time for a change, and that change can start on your next Sunday evening to broaden your goals.

 

Write Down Everything You Love About Monday

Seriously, simple things are what make us whole. Write down everything you love to do on Mondays. Anything from your daily commute to the office, to talking to someone you enjoy being around. Is Monday the perfect day for one of your favourite tasks? Take note of that!

 

A Sunday for Reflection

We get so wrapped up in training others and thinking about our gains ahead of time, that we forget about the beautiful beginnings in front of us. The new year can be seen as a new beginning, the first few weeks of spring remind us of what is to come. Why not stop to reflect on how much you have already. Breathe and feel gratitude.

 

Dare to Innovate

Do you have a new idea you’ve been dying to try, but you can’t get past your own rationale or make time? Maybe you want to open a store for handmade crafts or perfect your gluten-free baking skills! Be daring and start a new hobby that you can do when you want to unwind. #motivationmonday

 

Write Out a List of Inventions

We have bolts of genius, and we don’t even realize it. Create a list of any inventions or ideas that pop into your head. This is a great mind exercise for those who can’t stop thinking about the next step. Start your list on a Monday and see how many ideas you have by the end of the week. Who knows? One of those ideas might be your next career move!

 

Giving Back

Compliment someone’s dress or make time to tell someone how much you appreciate their hard work! If you work with a group, the extra positivity will enhance co-operation and create a lighter work day.

Putting a smile on someone else’s face also boosts your confidence levels. Try something as simple as paying it forward – next time you head to your local coffee shop, buy the next person’s coffee for them. It’s a win-win as you’ll both feel great!

 

Exercise the Dread Away

Even if it’s 20 crunches or 15 squats, exercising increases confidence levels and relaxes your brain. Your Monday might be super busy, so it’s important to do light exercises. Perhaps try exercising on a Monday evening to work off that “it’s Monday” feeling.

 

 

Treat Yourself

Giving yourself a little something extra goes a long way. It doesn’t matter if it’s a burger or a piece of clothing, treat yourself to something nice. The truth is, you work so hard towards your goals that you are probably taking advantage of yourself. So take some time to reward all that hard work.

 

Refocus Your Monday Mindset

Weekends symbolize what everyone wants the most: leisure, the freedom to be bored, spending time with our loved ones, and a break from the grind. Tomorrow is Monday, but now you have the chance to realign your ambition and aim your arrow towards practical, successful results.

Say it loud and proud: “I love Monday!

 

Turn Off Your Notifications

Social media is a great way to read tons of informative content. It’s also a magnet for drama, fighting, and political echo chambers. Take a break from social media for a few hours. When you unplug from the social calamities, you might feel a little calmer and more focused on what you’re doing.

 

Energy Foods

What you eat plays into how you think. It’s good to indulge, but eating healthy is the greatest indulgence. Eat light on Sunday with fresh veggies and wholesome grains. On Monday morning, have a light breakfast ready to go! The key is “preparation” and Sunday is a great day to prep your meals for the week ahead.

Practice makes perfect. It may take a few days or weeks to get into the habit, it’s absolutely worth it. Before you know it, you’ll be wishing it was Monday every day!