My 5 Favourite Podcasts on Self Development

5 Favourite Podcasts on Self Help and Development

5 self help podcasts

Are you a podcast junkie? I have my ups and downs. I like them running and driving to teach classes. Recently on my Instagram I was talking about a podcast I was listening to that sparked a curiosity, leading to me attempting a no sugar experiment. Then Of course I was asked, well what podcast was it and what am I listening to?

These podcasts are mostly about self development/improvement/help, whatever you want to call it. Depending on the mood I'm in or the title of course I will listen in. 

1.The Upgrade. First of all Melissa and Alice have similar sounding voices and I find that hilarious for some reason. But they both have really pleasant voices. In the description of their show they say "Look, you're doing great but quite frankly we think you can be a little better." I love this. 

2.Lewis Howes The School Of Greatness. I love that the people he has on his show are athletes, business people, celebrities and hearing their wild stories of how they came to their greatness. Lewis is pretty down to earth which makes it easy to bridge the gap between us regular Joes and the all stars he brings onto the show!

3. Lori Harder Earn Your Happiness. Well the name says it all. She's after happiness. How we get it, how we keep it, how we find ways to detach from things that prevent us from having it. 

4. Kelly Covert, In Her Voice. Kelly has a very calming tone to her voice. I love her podcasts for early morning walks and more chilled out activities. Her view is all about women finding their own authentic voice and living out  your own visions of your life. 

5. Jenna Kutcher, The Goal Digger. This one is certainly more business based, but I see it as more improving things about ourselves to be better at business. Like stepping outside of our comfort zones and being brave to get where we want to be in business. Her Instagram is pretty the bomb too.

Take Care, 

Jen

Jennifer Neilson Bitchin Housewife

How To Do A Social Media Cleanse

CLEANSE /klenz/ - Verb - rid (a person, place or thing) of something seen as unpleasant, unwanted or defiling. 

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I think we can all agree social media is both amazing and aggravating. It's amazing how we connect with old friends, make new ones, find spouses and hear about the latest news all in a couple of websites. No matter what your "poison" you can find it all on most social media channels. 

The problem is when we feel triggered, incompetent, addicted and/or just plain shitty by logging on. Actually the real problem I guess would be logging on and not being completely aware that we are having these feelings. So maybe let's start there. 

How you know you need a social media cleanse:

Take some time after logging out of social media maybe once a day or once a week to "check in" with how you feel afterwards. Ask yourself a couple of questions:

  1. How do I actually feel? Jealous? Inspired? Angry? Annoyed? Connected?
  2. Was there a specific topic/post that made you feel this way?
  3. Was there a specific person/group of people that made you feel this way?

After answering these questions you can make a decision from there. Is how you are feeling, a way you want to feel? If the answer is no, maybe it's time to "cleanse". 

Schedule Your Cleanse:

Just like you would schedule some sort of food cleanse, schedule your social media one. Especially if you work in an industry that requires you to be on social media. For those that are social media strategist, one day might be all you can plan for example. 

In the scheduling of your cleanse think about taking a decent amount of time if you can though. It's interesting to pick up on what fills your time after a couple of days without. I've done anywhere from 3/4 days to over a week. Which seem like online suicide a bit from a blogger/Instagramer's stand point, engagement and all that shit. However like anything else in life. When you take a break from it you become better at and more efficient at it usually. (I actually find myself most inspired right after a social media break.)

Tell bosses/coworkers you will be taking some time away. Schedule posts if you can/need to. Ask for help from others if possible. 

For those that are on social media for the fun of it: well I actually recommend NOT announcing the break. You don't need a bunch of comments and even possibly negativity about it right before you log off. Plus, it is so interesting to come back and notice that you probably haven't missed much at all!

During the Cleanse:

If you can, delete the apps from your phone and log off on your computers. This is important. The harder it is to access it, the easier it is to stay away from it. Have you seen the commercials for those snack vaults? Put your favourite snack in there and set a locked timer on it, so you have to wait the days/hours until you get it. I also remember hearing about people freezing their credit cards in blocks of ice so they had to spend so much time getting it out to buy things. These are hilarious and extreme but in reality, if it makes it harder to get at, you are less likely to use it right?

Enjoy your time. Note when you typically grab for your phone to fill your time with social media. Red lights, line ups, bored on the couch, at the park with your kids, at a socially awkward party (see the irony there? lol). Make mental note of when you grab for you phone and how else you spend your time.

After the Cleanse:

Like a bad diet or juice cleanse, after the discomfort, you may actually feel better, but once it's over you can easily go back to your old ways. So here are some tips for mindful social media consumption post cleanse.

  1. Turn off notifications on apps. This may give you some sort of anxiety, but honestly I haven't had notifications on any of my apps for months. Maybe even closer to a year. Seeing the notifications and messages and all that's going on every second it comes in can be overwhelming. 
  2. Log on with purpose. You purpose might be to kill some time, avoid that socially awkward party, check the latest news, promote something or so on. But log on trying to acknowledge and be mindful of what you are doing. 
  3. Check your emotional state before, during and after. Notice if you log on to kill time and end up feelin inadequate afterwards. Do you log on to you favourite youtube channel to be inspired but end up feeling shitty afterward? Do you log on to Facebook and into a private group of people who uplift you? Make you feel better? Checking in with all these feeling can help us guide us to the last step.

Delete/Unfollow anyone or anything that makes you feel shitty:

Pretty straightforward I think. Forcing ourselves to follow people or look at their shit even though it makes us feel shitty serves nobody. Even the person you are following. Maybe I'm a bit more cut throat but I regularly unfollow friends on Facebook. We are still friends but have so I don't see their updates. I do this when I'm noticing I'm feeling triggered by them. Whatever they are up to or posting about. Then turn back on maybe when you've sorted your own feelings. 

This one can be tough especially is it's family or a co-worker you see every day. Facebook easier then other platforms of course. If your business includes following people/business that make you feel this way, be conscious. Mindful of how you are reacting. This alone will help you work through the feelings so much faster. 

Personally I log on and feel angry let's say, I seek attention from my husband, connect with loving my children or workout if I'm especially irritated. I know I don't have to like everyone and they don't have to like me, so I connect with those I do. And that's okay.

How do you take care of yourself in regard to social media? What do you struggle with? Let's chat it out.

 

Love, Jen

 

Anti-Inflammatory Tumeric Mylk Recipe

Anti Inflammatory Tumeric Mylk Recipe

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If you follow along on Instagram you'll know I'm totally into studying Ayurveda. It's basically a very old traditional Indian style of medicine, using herbs and food and oils and practices to heal. I've been studying holistic nutrition methods for years as well. One of the big things I noticed as a cross over between the two is that they are both big on anti-inflammatories AND they both love ginger and tumeric as a key anti-inflammatory. 

I've been playing around with making Chai and even this yummy Digestive Tea for a long time, and I stepped up the game with this yummy Tumeric Mylk Recipe. 

Why "Mylk"? Well because its just a way of identifying that is milk from a non animal source. I used coconut milk, but almond milk, soy milk or even regular milk would work here. 

Additionally, don't worry about the spices being fresh or already ground in your cupboard. I like to have the whole spice and grind them myself, it's like a little ritual for me. 

RECIPE INGREDIENTS:

  • 1 cup of chosen milk or mylk.
  • tsp nutmeg
  • tsp tumeric
  • tsp cardamom (this is what makes a good chai for me personally!)
  • 1 stick of cinnamon (or 1 tsp cinnamon)
  • 2-3 pieces of star anise (or 1 tsp)
  • 1 tbsp grated fresh ginger (or powdered)
  1. Put everything into a pot and let simmer 5-8 minutes. 
  2. Strain in to a mug with a fine mesh strainer. 
  3. Enjoy!

Seriously it is THAT simple. 

 

What's A Mala Anyways?

Mala’s have become very popular lately. They look gorgeous but they also can serve a function.

 

What are the made from?

Many different materials are used in the making of mala’s. I’ve seen beads made from animal bone, different stones and rocks.

Mine here is from  Mala and Me  made from black onyx. "  Black Onyx   assists with challenges in life, especially those caused by a drain of energy. This stone can help you to feel comfortable within yourself and in your surroundings.  Black Onyx is said to promote self-control helping the wearer to keep excessive emotions and passions under control, while keeping you protected."

Mine here is from Mala and Me made from black onyx. "Black Onyx  assists with challenges in life, especially those caused by a drain of energy. This stone can help you to feel comfortable within yourself and in your surroundings. Black Onyx is said to promote self-control helping the wearer to keep excessive emotions and passions under control, while keeping you protected."

What are they used for?

They can be worn with the intention of the stones/gems they are made from protecting/helping you. Traditionally malas have been used in helping meditation. Using the beads on the necklace to help repeat an intention or a point of focus in meditation. 

I had surgery on Monday and since I have been spending time meditating on healing. With each bead I repeat to myself over and over "I am healing and healthy".
 

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Why 108 beads?

I've heard many reasons behind the 108 beads. The number 108 comes up in many ways, including even the fact that the suns diameter is exactly 108 times the size of the earth's.

My super sweet bracelete from  Eliasz and Ella

My super sweet bracelete from Eliasz and Ella

What about the bracelets? 

I also love bracelets. I think they look pretty stacked on wrists with different colours, but I use them for quick little reminders. While I'm waiting in the car to pick up my daughters from school or while I'm teaching and people are laying in Savanasa. A moments to align with my intentions for myself and my day. Sometimes I use no mantra and just use it to count a few deep breaths.

The mystery of the mala solved. 

Love

Jen The Bitchin' Housewife

Digestive Smoothie

It's said that the mix of ginger, cardamom, cinnamon and coriander are a powerful digestion stimulator. Although I kept the corainder out of the smoothie (that I think would be too weird...) this smoothie has antioxidants, digestive aids and healthy fats great for hormone function. 

Ingredients:

  • 1/2 cup frozen blueberries
  • 1 tbsp chia seeds
  • 1/2 cup kale (I used frozen chopped kale)
  • 1 tbsp fresh ginger
  • teaspoon cardamom
  • teaspoon cinnamon
  • 1 scoop vanilla protein
  • Water to desired consistency. (I like this one a little more on the watery side)

Love, 

Jen The Bitchin' Housewife.

Why You Pee During Your Workout

I am a mom. I understand. Sometimes (particularly while jumping) we pee a little during our workouts. And anyone reading this who isn't a mother.. well...... sorry to say it's true most of the time for women after having babies. This is not my areas of expertise BUT I thought it would be great to bring in the wonderful (and gorgeous) Kaye Burrows from Core Love Fitness who DOES specialize in this area to talk about WHY we pee! Read on below for Kaye's amazing advice!

Why are you peeing during your workout?  And how to stop!

I remember leaving my first Stroller Boot camp class after my daughter was born and thinking “Is my vagina just sweating a lot or did I totally pee my pants?”  Hint: no, vaginas don’t sweat a lot.  

There is a major misconception that if you are experiencing urinary incontinence (leaking pee) after having babies it is because your pelvic floor is stretched, loose and weak.  Another misconception is that doing 100’s of kegals a day will solve all of your pelvic floor problems.   

In my experience, many women experiencing leaking have a hypertonic (tight) pelvic floor and thus have a really hard time strengthening the muscles because they cannot first get them to relax.  Your pelvic floor is made up of muscles that, just like any other muscle, work best when they can both fully relax and fully contract!  If this is your pelvic floor, kegal-ing away all day is not going to solve the problem.  

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You can see from this diagram of the pelvic region that your pelvic floor is supporting some pretty important stuff!  I know that you may be desperate to get your ‘body back’ after having babies and so you turn to crunches/sit-ups, planks and running.  For the sake of your pelvic floor, I actually recommend you don’t do any of those, if you are experiencing incontinence.  Just for now, not for forever, I promise!

What to do:

1) First off,

I can’t recommend a pelvic health physiotherapist enough.  I would never have healed my own pelvic floor without one!  Here is a helpful link from Pelvienne Wellness that can help you find one.  If you want help locating one in Edmonton contact me here and I can share my recommendations.  

Next, you need to figure out if the way you breathe and stand is supporting your core and pelvic floor.  

2) Breathing

Start lying on your back, and place one hand on your ribs and one hand on your belly.  As you inhale, intentionally bring your breath into your ribs and into your belly instead of lifting your shoulders and breathing into your chest.  This encourages your diaphragm to move through its full range of motion and supports the deep core and pelvic floor muscles.  As you exhale, feel both your ribs and your belly sink towards your spine.  Try to breathe right into your pelvic floor.  Repeat 10 times (or more- relax and breathe Mamas!).

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3) Standing.  

The two cues I say most often are:

  • “Leave your behind (bum) behind you”

  • “Keep your headlights (breasts) shining forward”

In the above photo my hips have shifted forward and my ribs have lifted up and shifted back.   This is a really common posture for moms because it takes some of the load of carrying babies (all day long!) off of the arms and into our spine and pelvis.  

In this photo, I have brought my bum behind me and rotated my ribs down and forward so that my “headlights” are shining forward.  This is a much better alignment to support my core and pelvic floor.

4) Be smart about your workouts.

Find an expert that you trust to guide you.  Burpees, jumping jacks, crunches and other high intensity exercises that are creating a ton of intra-abdominal pressure are not for a body that is repairing the core and pelvic floor.  If your class instructor or trainer doesn’t have a lot of knowledge about diastasis recti, pelvic organ prolapse, pelvic floor healing, incontinence and hormone levels in nursing moms, look elsewhere.  You don’t want to move backwards in terms of healing and strengthening.  If you are looking for a fantastic online program that you can follow along at home, go here.  And if you need more help, please reach out!  I am so passionate about helping women feel connected, strong and at home in their bodies.  I would love to help you get there!  You can find me at corelove.ca, on Facebook and Instagram.     

7 Days of Self Care Giveaways

February 1st-7th we are doing 7 days of Self Care giveaways. Ways to find some time for yourself. Each day we will be featuring a new self care on Facebook and Instagram and all you have to do is follow along and tag your friends that you think need some self care! 

5 Minute Mommy Mantras

On my Instagram page I posted a couple weeks ago about after I teach my Monday morning class I hang out after and work through some Mantras.

I had a few responses asking about Mantras, soooooo I've created a FREE 4 week Mantras program I'm launching this upcoming Monday for my email subscribers!

Subscribe to make sure you get in on the mantras!