5 Ways to Manifest Better Balance in Your Life.

Many of us work on trying to find balance by equally dividing our days and tasks. The problem with this is that not everything fits into equal parts. Instead look for congruence between your goals and actions to know you are living a balanced life.

Photo by Shiva Smyth from Pexels

Balance is not having a neat orderly life where everything fits just perfectly into each segment of your day. It’s about finding congruence in your thoughts, actions, and emotions. Then enjoying each of them to the max. 

“Happiness is when what you think, what you say, and what you do are in harmony”.

Mahatma Gandhi

Congruence creates a sense of alignment. Balance has many layers and alignment is one of them. Ultimately our goal is to find purposeful activities in our everyday life and get rid of those that are not serving us. This helps us feel alignment in our actions and beliefs. Which leads to a life full of joyful and inspired wellness.

Have you thought about how being out of balance might be effecting your efforts to be more physically healthy? 

For example: Does feeling imbalance, stress, overwhelm, collapse, or lethargic impact your food choices, your exercise habits, or your motivation and confidence levels?

Sometimes just noticing can be powerful. Noticing how imbalance in your life affects other choices, helps illuminate the choice that change is necessary. When you have necessity change becomes easier. 

After noticing how these imbalances are effecting you can you see ways to change and stop patterns of behavior? If not you are not alone.

Other times it may be incredibly difficult to change even though it becomes obvious you are self-defeating the hard work you are doing (or have done) to live more healthy. Also very common. If change change were easy everyone would be doing it much more often and I would be out of a job.

Once you have determined areas of your life you want to change it is easy to blame why you don’t change on others:

My kids need too much

My significant other doesn’t want to eat healthy

I have too much to do

I am taking care of my parents

the list could go on …

The bottom line is change is hard, there is a reason you are caught in the patterns you are caught in, and if you really want your life to look different you will have to figure out ways to make differences happen. Small steps can make that happen.

Here are some ideas to get you started.

  1. Write down your goals. This is so important and so many skip this step. They have the image or idea of the big goal, but without getting it out of their heads and into their daily life change is not going to happen. Writing it down helps solidify and shift focus so we can determine the smalls steps that break down the big goal. 
  1. Delegate. Are there jobs you do (laundry, cleaning, cooking, errands, car pooling) that others could do. Hint: they will do it differently than you and that is ok.
  1. Create Some Boundaries. Do you need to tell people no more often – “no I can’t cook X for the upcoming pot-luck”, “no I can’t coach soccer this fall”. Get clear about what you want. This is critical to honoring yourself and others in your actions. Be kind, open, and honest when turning down offers and be ready for resistance from people who are used to hearing yes.
  1. Create a Goal Poster. Clip pictures of your life vision and set the intention to achieve them. Place it where you will see it often everyday.
  1. Commit to Live with Intention. In each moment ask yourself if this is what you want to be doing or thinking and honestly listen for the answer. When you find yourself answering no decide what you do want to be doing and make efforts to move in that direction. This is not a suggestion to shrink from life responsibilities. All of us would rather be doing something else at times but by listening to what you would rather be doing you begin to see a pattern of what is working and what is not working in your life. By visualizing what you want you are better able to recognize activities which might move you in that direction. In doing those activities more often you are more likely to get the life you want one step at a time.

And if you feel pretty balanced right now you may want to think about strategies to keep it that way. Life has a tendency to cycle and the more tools you have in your toolshed the better able you will be to handle any curve ball thrown at you.

Today make the first step by deciding it is time for a change and taking action on the 5 steps above to get started. 

The goal of Dr. Stacy Reuille-Dupont is to help you live a life of contentment and peace, excitement and energy while living an embodied life. Feel free to request an appointment today!

Time for a Change? 5 Ways to Transform Your Life

Have you been feeling stagnant and stuck lately?

Sometimes, we all need to change things up to feel motivated again – especially when we’ve spent the last year coping with a worldwide pandemic.

Guest Post by Phillip Carr, Photo Source: Unsplash

If you’re unhappy with where you are now or the direction your life is headed, you always have the opportunity to try something new. 

The idea of shifting your habits and routines can seem daunting, but if you focus on small, achievable goals, you’ll be surprised at how easily you adapt.

You may not notice a difference overnight, but with time, patience, and dedication, psychologist Stacy Reuille-Dupontbelieves that taking these steps to transform your life will pay off. 

Get in Shape

Finding a sport that suits your interests and lifestyle makes exercising feel like fun rather than a chore. After a couple of months of exercising regularly, you’ll have more endurance, you’ll sleep better, and you’ll definitely tone up. 

Starting a fitness routine doesn’t have to mean lifting weights or running miles every morning.

In addition to weights, exercise bikes, and treadmills, joining a gym typically gives you access to lots of classes, like pilates and yoga. 

If you’d prefer to work out at home or you’re simply looking to save a little money by forgoing a gym membership, you still have plenty of options when it comes to exercising.

For example, you can follow along to workout videos on your TV with a streaming device.

Find some channels and apps featuring instructors you like, and it can feel like you have a personal trainer in your living room!

To boost your motivation, you can also put together custom workout playlists to stream while you exercise.

Choose an easy-to-use streaming device so you can flip through channels and songs effortlessly while you work out.

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Cook Healthy Meals

Working out is just one aspect of living a healthier lifestyle.

Stocking your pantry with healthy staples and committing to cooking most nights rather than eating out can have a significant positive impact on your physical and mental health.

Packaged, processed food and restaurant meals are often loaded with excess sugar and sodium.

You don’t have to be a skilled chef to whip up tasty, nutritious meals – with a little practice, you’ll have the basics mastered in no time. 

Not sure where to begin? Harvard Health Publishing suggests incorporating more fruits, vegetables, nuts, and whole grains into your diet.

Next, experiment with new recipes that combine ingredients you already love and find healthier alternatives to dishes you enjoy.

You’ll have more energy on a daily basis, and you’ll save money in the process!

Make a Budget

Want to take control of your financial future? Creating a realistic budget that helps you stay on track to your savings goals is the first step.

With countless apps that help you watch your spending, sticking to a budget has never been easier. 

If you’re ready to figure out your personal budget, begin by taking stock of all of your necessary expenses, like rent, utilities, insurance, and other monthly bills.

Next, account for eating out, shopping, and getting drinks with friends.

Look for ways you can save money each month, such as:

  1. Refinance loan rates remain low, so now is the perfect time to lower your monthly payments.
  2. Reducing the number of services you subscribe to. For example, if you use Netflix and Hulu more often than you watch live TV, it might make sense to cancel or cut down your cable package.
  3. Cutting down on your grocery budget. As noted above, eating an excessive amount of packaged foods can impact your physical and mental health – and buying them can put a dent in your wallet.

Any ancillary funds you can save can be put toward a long-term savings or emergency account.

Having this financial cushion will give you peace of mind right away, not to mention in the event you need to use it.

Talk to a Therapist

If you’ve been struggling with depression or anxiety and your symptoms are holding you back from living the life you really want, it’s time to talk to a therapist.

A therapist can help you understand why you feel the way you do and teach you coping strategies that will help you manage your stress and move beyond depression. 

It may take a little while to find a therapist who is right for you.

Begin your search by looking up providers in your area, and make a few phone calls to schedule your first session.

Committing to therapy for even just a few months can dramatically transform your mindset. 

When you decide to take responsibility for your path in life and move confidently toward your goals, gradual changes are the key to lasting success.

With the right tools and support, you have the power to transform your life. 

If you are looking to optimize your life book your FREE consultation session now.

Caregivers Need to Care for Themselves, Too

Here are some tips from Dr. Stacy to help caregivers give their best while also taking care of themselves.

Guest Post by Alexis Hall, Image via Pexels

If you’re a family caregiver or informal caregiver, you know the role can be intense. You may be working, caring for a loved one, and giving attention to children and other family members. It can be hard to care for an individual with cognitive decline or whose health status may change daily. Unlike paid caregivers, your duties may include personal care, meal prep, and housekeeping. Change is constant and stressful, so self-care is vital for caregivers. 

Caregivers Often Neglect Their Own Needs

The age range for caregivers is 45 to 64 years old, so many are also working and raising children. Multiple obligations can cause caregivers to neglect personal health. They don’t have time to keep medical appointments or exercise regularly. They may have given up on socializing. Unpaid caregivers often experience poor health and are also at increased risk fordepression. As a caregiver, it’s essential you adopt behaviors to protect your health and well-being.

Make Personal Health Care a Priority

A caregiver who fails to keep health care appointments may develop conditions that endanger their health. The stress of going in many directions can lead to hypertension, a silent killer. Untreated hypertension or high blood pressure can lead to heart disease, stroke, and kidney damage. The only way caregivers can know whether they have health issues is to visit a health care provider regularly for checkups.

Choose Healthy Foods

Caregivers typically ensure those around them are well-fed, but they frequently eat hurriedly or miss meals. Eating healthy foods, such as fruits and vegetables, lean protein, and whole grains, supplies the body with the energy and nutrients needed to function and fight disease. Keeping nutritious snacks on hand, drinking lots of water, and preparing foods like soups and stews in advance can make it easier to eat well and also offer more time to enjoy food and conversation with your loved one.

Find Time to Move

Exercise is planned physical activities that help an individual reach a fitness goal. Physical activity includes unplanned activities that promote health and fitness. It can be challenging to get to a fitness center several days each week, but there are alternatives. Digging weeds from a garden, washing a car, and walking the dog are other ways to be active. When approached vigorously, these activities burn calories and fat while strengthening joints and muscles. Taking a walk with a friend or neighbor is an excellent way to get a workout, relieve stress, socialize, and avoid isolation.

Track Your Movement

A fitness tracker or smartwatch makes it easy to keep up your exercise or physical activity efforts. You can track your heart rate during workouts, as well as calories burned, and set goals to help you get the most of your physical activity. Maintain your smartwatch by replacing the band, and add a screen protector to keep it easy to read and unblemished.

A Healthy Caregiver Is a Better Caregiver

Becoming a healthier caregiver will benefit not only you but also your loved one. Be a better caregiver by taking care of yourself first. Remember: like your clients, you deserve to live your best life.

Dr. Stacy is a licensed psychologist, licensed addiction counselor, certified personal trainer, and certified nutrition coach. Please reach out to request an appointment at Studio B.

3 Ways to Bring Joy to Your Fitness. Fitness is a Feeling.

What does it mean to be fit? For many of us we automatically imagine particular body weight, maybe a blood pressure, or how our body responds to sugar. Lots of us go right to what we look like or how physical systems work.

But in reality how fit we really are is a feeling. Yes the physical body is an important part of tracking fitness, but how fit we feel is about a feeling.

Photo Credit: Photo by Andreea Boncota on Unsplash

Article By: Stacy Reuille-Dupont, PhD, LAC, CPFT, CNC

Healthy looks different on every body. There are a number of markers we can use to measure somebody’s fitness. These markers help us see where the physical body is and what the physical body is doing. But the physical body is the past, it is what has happened to us. It is what we have done to ourselves in the past.

The physical body shows us where our habits have been. Maybe we’ve been overeating for a while or sitting on the couch watching a lot of TV. We might be having aches and pains from a lack of movement or high inflammation due to the food we choose to consume (Yanmei, Zhihua, Li, et. al, 2021).These habit patterns show up in the physical body and cloud our mental body.

Real fitness starts in our minds (LINK HERE). It is a goal we set. It is a mindset long before it is ever a physical reality. If we truly want to be fit we must work on feeling fit first.

Here’s what feeling fit really looks like. A fit person feels strong, capable, and able. They know they can lift a particular amount, can walk or run far enough, can successfully address difficult conversations, hold and set boundaries, and they are always working to get a better PR goal whether that be in the gym, boardroom, or their household. They know they are strong enough to tackle challenges and accomplish goals they’ve set for themselves.

A fit person understands balance. It is not about going harder, longer, faster all the time. There is no fitness if you overtrain. You may have a good physique on the outside but your body will be breaking down on the inside. 

This condition will not allow the body to push to the highest levels. Eventually you will have to stop training. Without appropriate recovery body tissues will not be able to maintain high levels of achievement overtime. There goes the vanity. Without continuous workouts you cannot maintain sculpted body parts. You need balance to continue to pursue your workouts and mental A game. 

To truly be fit you must have balance in your routines. You must have time for rest, work, and time for play. If you do not have the right balance of work you will be doing the wrong exercises at the wrong intensities with the wrong timing. On one hand just moving is good, but if you truly want to be fit there’s a method to the madness. 

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If you do not schedule time for play, workouts get pretty bland and boring fast. The same routine day in and day out becomes lackluster and uninteresting. When this happens your workout will suffer because a focused and engaged mentality is missing.

To truly be a fit person you must also feel creative. It takes creativity to show up day after day doing what is needed to create fitness levels you want. It takes creativity to continue to adapt your goals, pivot your failures, and succeed. If you do not feel creative you might need to hire a coach (ADD LINK) to help you maintain an inspired perspective. If you are living uninspired it won’t take long for you to quit whatever it is you are trying to build. 

To truly live well we must live inspired. Being inspired brings us to the place of motivation and motivation brings us to goal completion (Thrash, Oleynick, & Maruskin, 2014). Without motivation it’s hard to get out of bed day after day, do the same routines over and over, slowly making changes needed to truly impact our physical fitness.

So if you want to be fit, you must first feel it. You must feel strong, balanced, and creative in your whole being. Fitness is a feeling first then it becomes reality in our physical form. 

Today take stock of your current fitness goals, routines, and mental game. Determine if you are setting up your training priorities from a place of feeling full and joyful or a place of constriction and rigidity. 

If it’s the latter it’s time to revamp your plan. Get back to feeling your commitment to your fitness and create your health from the inside out.

References:

Thrash, Moldovan, E. G., Oleynick, V. C., & Maruskin, L. A. (2014). The Psychology of Inspiration. Social and Personality Psychology Compass, 8(9), 495–510. https://doi.org/10.1111/spc3.12127

Yanmei Ma, Zhihua Yin, Li Li, Bingni Chen, Hanying Dai, Dandan Wu, Junxiao Cong, liang Ye, Chenghui Liao, Lingyun Li, Zhizhong Ye, Zhong Huang. (2021). Food antigens exacerbate intestinal damage and inflammation following the disruption of the mucosal barrier, International Immunopharmacology, Volume 96(107670), ISSN 1567-5769, https://doi.org/10.1016/j.intimp.2021.107670.


Stacy Reuille-Dupont, PhD, LAC, CPFT, CNC, licensed psychologist, addiction counselor, personal trainer and nutrition coach. She’s passionate about helping people create a vibrant life using psychology and physiology. With over 25 years coaching people to be their best, she understands how to find adventure and bliss with balance. Book a FREE 15 minute consultation at www.studiob.life or join her monthly Q&A group at www.stacyreuille.com 

Free Yourself to Improve Your Life By Cutting Out These Habits

There is no shortage of literature that revolves around actions you can take to improve your life. But what if sometimes we need to be focusing on the habits and mindsets that we should eliminate? By stopping negative actions we have … read more

Guest Post by: Dorothy Watson of the Mental Wellness Center

Image via Unsplash

… become accustomed to, we can free ourselves to make meaningful strides toward health, wellness, and joy. Stacy Reuille-Dupont, Ph.D. has listed some practical things that you can stop doing today so that you can make room for a better you!

Staying at an Unfulfilling Job

First of all, you spend a lot of your life at work. So, if you hate your job, chances are it is having a negative impact on your life. Whether your job is boring, not accommodating your talents or desires, or simply too stressful, make a change now. 

These days, you can get a college degree while still balancing the other responsibilities in your life. Taking online courses will help you boost your career prospects and give you the flexibility you need to focus on family, work, and other commitments. For instance, pursuing a bachelor of science in business, information technology, or health administration could open up all kinds of opportunities for your future. Just make sure that any online school you consider is accredited and offers competitive tuition costs. 

Waiting to Get Started

Too many people wait to make meaningful changes in their lives until there is no longer an opportunity to make them. Don’t wait for your situation or circumstances to be perfect before you change your career, try a new hobby, start a family, or make other moves. If you wait for the stars to align, you may find yourself looking back at missed opportunities. 

Skipping Over Your Own Needs

Did you know that you could be a great parent, family member, friend, and citizen without living to please others? Taking care of your needs does not make you selfish. Each of us has a unique personality and chemical makeup, which means that none of us have the same exact needs. Make time to relax, recharge, and navigate any mental, emotional, and physical health issues that are keeping you from reaching your goals.

Not Taking Care of Your Health     

This bad habit sort of falls in line with the previous one. You must carve out time in your daily schedule to foster your mental, emotional, and physical health. Make sure you are exercising at least five days a week and eating a nutritious, balanced diet. Also, come up with a bedtime routine that helps you get at least seven hours of sleep each night. There are strong links between our psychology and physiology, and making simple strides toward better exercise, eating, and sleeping routines can do wonders for all-around health. 

Dwelling on the Past or Future

One of the hardest things to do in life is to embrace the present. Each of us has made mistakes and experienced moments in the past which we wish would have gone differently. However, other than learning lessons, it does no good to dwell on the past. And at the same time, you shouldn’t try to predict the outcomes of the future. If you want to dream about what’s to come, focus on envisioning your goals rather than fantasizing about unrealistic circumstances.

Neglecting to Get Help

If you live with depression, anxiety, ADHD, or any other mental health issues, you are not alone. There are many more people throughout the world that deal with similar conditions. There are so many, in fact, that there are professionals who dedicate their life’s work to helping individuals navigate such issues. Don’t be afraid of reaching out for help. If you are ready to transform your life and receive the guidance you need for navigating the challenges ahead, connect with a mental health professional like Stacy Reuille-Dupont today!

Sometimes, self-improvement is being proactive about eliminating harmful behaviors or thoughts. If you relate to any of the habits above, start making the changes you need to make right now. And always be open to other ways you can develop healthy habits and mindsets that will keep you on track to becoming a better you!

Would you like to read more helpful content or learn about how Studio B is helping our clients through a wide array of physical and mental health issues? Visit stacyrd.com today!