Being Healthy

What is Self-Care and Why Should You Practice It? | Nadia La Russa

What is Self-Care and Why Should You Practice It?

Let’s Talk About Self-Care

I want to preface this blog post by making it clear that self-care is not the same as self-indulgence, or being selfish. Self-care is all about taking care of yourself so you can be healthy, and stay well before doing anything else.

Self-care has been a topic of discussion everywhere and it’s rightfully so because now more than ever, we all need a bit of self-care.

Self-care is part of how we cope with daily stressors, and it’s about taking steps to focus on our physical and emotional health needs. It includes everything related to staying physically healthy – which includes exercising, taking care of our personal hygiene, nutrition, and seeking medical help when needed. These are all the steps we can take to manage the stressors in our lives and take care of ourselves for our own health and well-being.

Self-care requires checking in with yourself and asking how you’re doing mentally and physically. It’s about listening to your mind and your body and giving yourself the rest you need. Self-care is different for everyone – some use it to deal with difficult news and others use it to maintain their happiness day-to-day. Self-care is not the same for everyone, and everyone has their own way to practice self-care. 

Why Practice Self-Care? 

Practicing self-care regularly can help you put your best foot forward. When we take care of ourselves regularly, we react to things better and handle situations healthier. It’s a great way to maintain a positive well-being. 

Engaging in self-care regularly can reduce or even eliminate anxiety, depression, and stress. It can improve concentration, minimize work frustration and anger and improve energy and so much more. From practicing physical self-care, it can help to reduce heart disease and other physical conditions and illnesses. By paying attention to yourself and your well-being, you are reinvigorating yourself so you can be the best version of yourself.

Different Types of Self-Care

Emotional Self-Care 

Self-talk. You read that right, talk to yourself. Ask yourself what you need and then give yourself that emotional support. Have a bubble bath, make yourself your favourite meal, take yourself to get your nails done, or read a book for pleasure. Whatever it is, there’s nothing wrong with pampering yourself. 

Another way to show yourself emotional self-care is by practicing how to say “no” when you need to. If you feel yourself getting stressed from work or other responsibilities, saying no to taking on additional tasks will help you set boundaries for yourself, and give yourself permission to take a pause, and breathe when things are getting too much. When I start to feel overwhelmed, I choose to meet up with a good friend or set up a virtual coffee date to chat and unwind. 

Physical Self-Care 

Prioritize your sleep. Sleep is so important for your body so be sure to give yourself that much-needed rest. Another way to practice physical self-care is by exercising. Adopting an exercise routine that you can stick to can help you out so much! It can be as easy as taking a walk or going for a run, or doing yoga. Choosing a healthy diet, eating healthy and picking nourishing food over processed food can also help fuel your body and your mind.

Spiritual Self-Care 

Unplug and spend time in nature. Taking some time out of your day to meditate, or write in a gratitude journal are some other simple ways to practice spiritual self-care. 

How to Start a Self-Care Routine for Yourself

  • Figure out which activities make you happy, replenish your energy and restore your balance
  • Start small by picking one thing you want to incorporate into your daily routine
  • Slowly build up to practice that one self-care activity every day of the week and see how you feel
  • Add an additional practice when you’re ready
  • Be sure to get support from loved ones, a licensed professional, or a coach

A few ideas to help you begin your self-care journey

  • Journaling 
  • Start your day by doing some breath work
  • Eat breakfast 
  • Put your phone down for 30 minutes and don’t pay attention to any notifications
  • Have a bedtime routine and stick to it

Self-care doesn’t have to be difficult. If practiced regularly, self-care can have a really positive effect on your health, but it does require you to invest in yourself. So ask yourself, are you ready?

In Health and Wellness,

Nadia La Russa

Click here to learn about how to keep your work-life balance when you work from home.

Click here to learn about how kombucha can benefit your body.

Let's Learn About SCOBY | Nadia La Russa

Let’s Learn About SCOBY

If you know me, you know about my love for Kombucha and my two fermentary businesses here in Thunder Bay, where I regularly brew Kombucha and make other delicious fermented foods. So you might be wondering why I’m talking about Kombucha when I’m supposed to be talking about SCOBY? What does Kombucha have anything to do with today’s topic? Stick around, and I’ll tell you all about it.

Kombucha is a fermented beverage people enjoy for its unique taste and tremendous health benefits. It contains many powerful ingredients and one of those ingredients is called SCOBY.

What is SCOBY?

SCOBY is a thick, cloudy rubbery mass that helps the fermentation process. SCOBY stands for “Symbiotic Culture of Bacteria and Yeast,” and it’s an essential ingredient that I use in the fermentation and production of my Kombucha.

Fermentation is a chemical process where carbohydrates like sugar and starch turn into alcohol and acid.

The appearance of SCOBY can vary, but usually, it’s round, dense and a little rubbery. It also looks a bit cloudy with a very mild smell of vinegar. 

How SCOBY Works

When producing Kombucha, you add a SCOBY into sweetened black or green tea, and then you let it ferment for a few weeks. 

The bacteria and yeast in the SCOBY start to break down the sugars in the tea and convert them into alcohol and carbon dioxide. 

In the end, it has a sweet and tangy vinegar-like taste with specific flavours that you leave to ferment. 

The fermentation process also increases probiotics’ concentration, which brings lots of positive health effects to your gut. 

Many studies have connected probiotics’ consumption to reducing cholesterol levels, improved immunity and enhanced weight loss, among other excellent benefits.

Can You Eat SCOBY?

Yes, you can eat SCOBY! They are perfectly edible and good for you. SCOBYs are safe to eat on their own and will not cause you any harm.

However, be careful when incorporating SCOBYs into your recipes because they are not as simple as you think. If you have experience cooking with SCOBY, then go for it. You can make many tasty treats like smoothies, fruit leathers and jerky, but remember that what you make and how you go about it will make your SCOBY dish either edible or inedible. 

But before you experiment with cooking with SCOBY and making different dishes, I suggest you start by making your own batch of Kombucha. Unleash your inner kombucha brewer with my Kombucha Starter Kit! I include instructions and a little gift receipt for a $10 coupon.

If you don’t want to brew your own Kombucha but enjoy drinking it, try some of my current favourite flavours and let me know what you think:

In Health and Wellness,

Nadia La Russa

Click here to learn more about Narrow Gate Foods, my small-batch, big-love fermentery in Thunder Bay, Ontario.

Click here to learn more about Kumbaya Kombucha, another fermentery in Thunder Bay that I recently purchased.

Let's Talk about Gut Health | Nadia La Russa

Let’s Talk About Gut Health

If you know me, then you know that gut health is a topic I enjoy talking about. With my two fermentery businesses in Thunder Bay, I regularly brew kombucha which improves my own gut health and also spreads that goodness to the local community. It’s something I truly love doing. So, what exactly is gut health? If you want to know then continue to read below and of course, reach out to me if you have any questions.

So…what is gut health?

“Gut health” essentially describes the function and balance of bacteria of many parts of the gastrointestinal tract. Our organs work together to allow us to eat and digest food without feeling any sort of discomfort. 

It’s been said that the gut is the body’s second brain and when you have an unhealthy gut, it can take a toll on the rest of your body. In order to understand why this happens, it’s helpful to know how a properly functioning gut is supposed to operate.

The foods we eat get broken down in the gut to a simple form that can enter the bloodstream and be delivered as nutrients throughout our bodies. A healthy gut contains healthy bacteria and immune cells that ward off infectious bacteria and other viruses and fungi. A healthy gut will communicate with the brain through nerves and hormones that help to maintain general health and well-being. 

Pay attention to your gut

Many factors of modern life such as high stress levels, lack of sleep, and consuming processed foods can affect your health. There are multiple ways your body will communicate with you to signal an unhealthy gut.

Upset stomach

Experiencing gas, bloating, constipation, diarrhea, and heartburn are signs of an unhealthy gut. 

Unintentional weight changes

Gaining or losing weight without making any changes to your diet or exercise can also be a sign of an unhealthy gut. An imbalanced gut can damage your body’s ability to absorb nutrients, regulate blood sugar, and store fat.

Constant fatigue

An unhealthy gut can contribute to sleep disturbance such as insomnia or poor sleep, which leads to chronic fatigue. A majority of the body’s serotonin is produced from the gut, so an unhealthy gut can damage your ability to sleep well. 

Skin irritation

Skin conditions like eczema may be related to an unhealthy gut. Inflammation in the gut from a poor diet may cause skin irritation. 

How you can improve your gut health

If you’re experiencing any of these, then don’t worry, there are ways to improve gut health. You just have to make some changes.

Start by eating a diverse range of food

Eating a diverse diet rich in whole foods, fruits and vegetables is a great place to start in terms of improving your gut health. After all, they’re the best sources of nutrients for a healthy microbiota. They’re high in fiber, which normalizes bowel movements, prevents the growth of some disease-causing bacteria, and overall enhances gut health.

Eat whole grains

Whole grains contain lots of fibre and non-digestible carbs that can promote the growth of beneficial bacteria within the gut. These changes to the gut can improve aspects of metabolic health. 

Eat fermented foods

Fermented foods are foods altered by microbes. The process of fermenting usually involves bacteria or yeast converting the sugar in food to organic acid. Foods like yogurt, kimchi, sauerkraut and kombucha (although kombucha is a beverage) can improve digestion, boost metabolism, reduce inflammation, and more! 

A change in diet can make a world of difference, but your change doesn’t have to be drastic. You can always start small. Start by adding some kombucha to your diet. You can drink it with your lunch or dinner as it is a healthy alternative to sodas or juice. Best of all, they come in delicious flavours. These are some of my favourites:

In Health and Wellness,

Nadia La Russa

Click here to learn more about my small-batch, big-love fermentery in Thunder Bay. 

Click here to learn more about the other kombucha business I recently acquired in Thunder Bay. 

Click here to learn more about how kombucha can benefit your body.

How Kombucha Can Benefit Your Body | Nadia La Russa

How Kombucha Can Benefit Your Body

If you know me, then chances are, the topic of kombucha and gut health has come up once or twice. Not only do I own two fermentary businesses in Thunder Bay, but I also regularly brew kombucha and create other delicious fermented foods. If you’re interested in learning more about how kombucha can benefit your body, read below for a detailed breakdown, and of course, reach out to me if you have any questions at all!

So, what exactly is kombucha?

Kombucha is a fermented tea that originated in China and is believed to have healing powers that bring health and longevity. Kombucha also contains antioxidants and is rich in probiotics, which means it can also kill harmful bacteria and fight multiple diseases.

Keep on reading to learn about some of the different ways kombucha can help you!

Kombucha can be as beneficial as green tea

Green tea is one of the healthiest drinks on the planet because it contains micronutrients such as polyphenols which act as a powerful antioxidant in the body. Some kombucha is made from green tea, such as this Plain Jane Kombucha blend from Narrow Gate Foods, which includes the same micronutrients and can give you the same benefits.

Many studies have shown that regularly drinking green tea can help your body burn more calories, reduce belly fat, improve cholesterol levels, and more. Adding kombucha to your diet can give you those same benefits as green tea.

Kombucha contains antioxidants

Antioxidants protect your cells against free radicals, which may play a role in heart disease and more. Free radicals are produced when your body breaks down food or when your body is exposed to different toxins. Scientists believe that antioxidants from foods and beverages are way better for your health than any supplements. 

Kombucha, especially when it’s made with green tea, has antioxidant effects on your liver, and recent animal studies show that consistently drinking kombucha can reduce liver toxicity by almost 70%.

Although no human studies currently exist on this topic, there are many promising fields of research for people with liver disease. 

Kombucha is an excellent source of Vitamin B12

Did you know that kombucha is an excellent source of vitamin B12? That’s right! B12 is an essential nutrient to have in your body because without it, you might feel fatigued, weak, experience gastrointestinal disturbances, and more. B12 can be found in many types of meat and animal products, but if you are a vegetarian or vegan, Kombucha is a great option.

Fermented beverages like kombucha are rich in B12, and regular consumption will ensure that your level of B12 is high. 

Kombucha is an excellent source of probiotics

Probiotics are found in many fermented foods like yogurt and sauerkraut, and since kombucha is a fermented product, you can find several probiotics bacteria in it. Probiotic bacteria can help balance the gut microbiome and improve digestion, inflammation and even help with weight loss. Who doesn’t want that?

If you’re looking to improve your health, then I suggest you add kombucha to your diet! It’s a healthy alternative to many other beverages like sodas or juice and also comes in many refreshing flavours, and they taste great! Here is a list of my favourites (if you’re in Thunder Bay or anywhere else in Ontario, be sure to check them out!): 

These kombuchas are great if you’re just trying kombucha for the first time:

In Health and Wellness,

Nadia La Russa

Click here to learn more about Narrow Gate Foods, my small-batch, big-love fermentery in Thunder Bay, Ontario. Click here to learn more about Kumbaya Kombucha, another fermentery in Thunder Bay that I recently purchased.

Foods To Give You Energy | Nadia La Russa

Foods To Give You Energy, Written By A Serial Entrepreneur + Busy Mom

You need loads of energy to get through your day. When you feel like slacking or low on energy, you most likely need to get some nutrient-dense foods in your system. Here are some foods that will give you a quick boost of lasting energy without the crash. Written by a serial entrepreneur who needs as much energy as she can get!

Oatmeal

Oatmeal is one of the easiest and most delicious meals ever. Oatmeal contains the healthy type of carbs that are a great source of energy. They help metabolize the energy in your body by providing nutrients like vitamin B, thiamine, folate and niacin. Oatmeal is personalized energy! You can throw in whatever ingredients you like. To enjoy a warm bowl of delicious oatmeal, try this recipe:

Boil two scoops of oatmeal in a pinch of salt, a cup of water, and two tablespoons of peanut butter. Cook until the water is absorbed and it looks a little soupy. You can even sprinkle some black pepper on the top for additional taste and seasoning.

Eggs

Eggs can provide 30% of the protein your body requires and help strengthen and build your muscles. You can use eggs however you like. You can make an omelet, scramble them up, or simply hard-boil them.

Yogurt

Yogurt may be an easy thing to snack on, but it also provides your body with an incredible amount of energy. It’s milk, lactose, and low sugar levels are responsible for the energy, and the protein helps slow food digestion so you can store the energy for a longer period of time.

Shrimp

Shrimp is rich in vitamin B12 and very low in calories. Vitamin B12 helps your body produce energy at a much faster rate. Shrimp also contains omega 3 fatty acids, which help boost your mood and your energy levels.

Hummus

This Mediterranean dish is made from various herbs, spices, and chickpeas. It also contains olive oil, lemon juice, and sesame seed paste. These ingredients provide the nutrients and healthy carbs needed to help our bodies produce energy.  They also contain healthy fats and protein, which means that you will be able to store that energy for a longer period of time. 

Strawberries

Strawberries contain natural fructose, which gives you a quick yet sustainable boost of energy. You eat them raw or add them to your oatmeal, acai bowls or smoothies.

Spinach

Mitochondria are the powerhouse of cells. Spinach contains nitrates that are responsible for improving the efficiency of mitochondria, helping provide energy to your cells.

Bananas

Bananas not only provide your body with energy but also help in storing it. They make a perfect snack before you head to the gym. 

Try adding some of these foods to your diet to boost your energy levels and power up your body’s performance!

If you would like to learn more about myself and my local entrepreneurship, click here.

If you would like to learn more about my Take Control Weight Loss Program, click here.

Yours in health and wellness,

Nadia La Russa

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

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!

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

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!