I had never aspired to be a model. In fact, my mom put a kabosh on any hopes of that idea when I was in high school and she suggested I be a plus-size model. buy viagra uk? Just what every teenager wants to hear!

But, somehow I have landed the most intense modeling gig. Parenting.

My kids, like yours, pay close attention to everything I do and say. If there is ever any incongruence in how I live my life versus what I ask from them, it doesn’t go unnoticed. Children do what they SEE their parents do, not what they hear their parents SAY to do.

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1. Amount of television watched
2. Relationship with food
3. How to spend free time
4. Self-esteem and confidence
5. Ability to think about others

By modeling healthy habits, you can raise kids who also have healthy habits. This has certainly held me to a high degree of accountability, which turns out to be a good thing. It keeps me in alignment with my values. Whether it’s around healthy eating, healthy living, showing respect (including how I talk to my husband and kiddos), aspects of gratitude and appreciation, my kids remind me to walk my talk.

But kids take in even more than what we model. They also notice what motivates us.

Child development experts assert that modeling healthy habits which blossom from self-love and self-acceptance rather than self-deprecation and self-loathing is the best way to influence your own child’s self esteem and self respect. This greatly contributes to a happy, healthy life for your growing child!

On days when it feels hard to love and accept yourself – which often makes it hard to care for yourself in the best way – remember that your kids need you to love yourself so that they can love themselves! So, if you can’t do it for yourself yet, do it for your kids!

It’s akin to the oxygen mask on the airplane. The flight attendant urges parents to put their own oxygen mask on before they tend to their children. In this sort of emergency we don’t think of prioritizing ourselves as selfish. It’s just good common sense. You cannot take care of your child if you are compromised.

The same is true in day to day life. You can not take care of your child if you are compromised. You will be a much more effective parent when you are at your best. A few of the stated benefits of routinely engaging in self-care:

• feel less resentment
• feel calmer and more present
• be more resilient and better able to handle the curve ball
• increase overall enjoyment of parenting
• attain greater levels of focus to be more productive
• increase your energy

If you would like to upgrade some of your family’s habits, I would love to help. You set the goal and we’ll work together to make it happen in a kid-friendly way. Send me an email to get started.

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“I move through life with grace and ease, and time expands to meet my needs.”

Does it feel like you spend your days running from Point A to Point B with nary a spare minute to breathe? A study from the University of Pennsylvania shows that carving out a mere 12 minutes a day to do just that – intentionally breathe – can go a long way toward improving your mood AND your productivity!

• In one study, a group of physicians gained 95 minutes per week in productivity while participating in a mindfulness meditation-based training program.

Meditation isn’t just used as a spiritual tool. It’s used as a tool to promote mental and physical health too, for children and adults alike. Meditating can help you get better quality sleep, show more kindness towards others, reduce anxiety, relieve stress, reduce inflammation, among other health benefits.

For students, studies have shown meditation to reduce anxiety and increase grade point average, IQ, creativity, problem-solving abilities and recall. By meditating, students who are upset, in crisis mode or who just need a little comfort, can move themselves into an emotionally stable place. Meditating helps them manage their stress.

Meditation style and length varies depending on the child’s age and attention level.

For all you busy mamas out there, here are a series of mini-meditations you can call on throughout your day when you’re feeling frazzled and need to find your center. When you soothe the frazzle and stress, you will be more productive, more effective and mo’ betta’!

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This can seem hard to fit into an overwhelmed mamas morning, but it is the most important thing to add to your day to move away from overwhelm and move closer to healthy and happy. 

While you are still in bed, take a deep breath, smile, express gratitude for another day, and create an intention for this day. Maybe your intention is about eating vegetables or making amends with someone or doing one thing that brings you pleasure. Stay centered in this space for a few more deep breaths before you bound out of bed to greet the day.

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To better manage the bubbling of negative emotions that often come with a traffic-packed ride to work, return to your breath and tune into your senses. Every time a negative emotion bubbles up, acknowledge it, release it, and focus on something that ignites your senses; i.e the grounded feeling of sitting or the smell of fresh air coming through the window.

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When you sit down to eat lunch, do it with intention and resist the urge to gulp it down and get on with your work. Carve out 20 minutes to sit and enjoy your meal. Start each meal by taking  a deep breath and expressing gratitude for your food. Chew slowly and with total delight. Eating in this manner requires discipline, but it helps boost your digestive fire and you will eat less. It’s been shown that mindful eaters eat at least 200 fewer calories per day!

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As you get ready to go to bed, try this calming ritual which is especially beneficial if your mind has a tendency to race. Lie on your back and take several deep breaths through your nose and out your mouth. Starting with your feet and moving up to your head, check in with all the points of your body, noticing any sensations, moving them slightly, and consciously releasing any tension you are holding. It’s unlikely you’ll make it as far as your head before you’ve drifted off to a deep sleep.