SELF LOVE

Feb 14, 2019

OUR TOP 5 WAYS TO PRACTICE SELF-CARE FOR YOUR BODY

Self Care for Your Body

When we think of self-care, we often think of massages and pedicures. Although these can be great, and are very necessary at times, there are more elements that are important when it comes to getting the proper self-care and lovin’ we all so badly need (AND DESERVE!!).

Some of the most important self-care activities are those that tend to be the more mundane needs of the body: getting enough sleep, drinking lots of water, eating healthy food, and getting some exercise.

It’s important to do self-nurturing things like spending time alone, reading a good book, or savoring a gorgeous sunset. But we mustn’t forget to take care of our physical bodies and their basic needs. Trust us when we say, if we do not listen to these basic needs, we end up getting sick, feeling anxious, and not being able to show up as our best selves – and that’s no fun at all.

So with all that being said, we invite you to broaden your definition of self-care, and to think of it not as an indulgence, but as a necessary form of scheduled maintenance. And to help you on this journey, we have listed 5 ways that we practice self-care for our bodies below!

1. Nourish your body from the inside + out. This is so key when it comes to self-care and feeling like the best version of you. Make sure to balance out your blood sugar levels by eating a combination of carbs, protein
 and fats every two to three hours to prevent your blood sugar levels from dropping too low. If and when they do, you’ll see yourself searching for the fastest energy you can find, which usually means you’ll reach for something high in sugar and refined carbs. On that same note, don’t forget to stay hydrated! We know this can be tough, especially since we are all so busy and that next jolt of java seems to be the number one priority, BUT the habit of hydrating still needs to be at the top of your list if you’re really serious about embracing self-care into your life. Invest in a water bottle you love (we are keen to a classic Swell) or add in some extra natural flavour to your water jug like lemon & mint or fresh berries!

 

2. Get that Vitamin D, hunny! Ok, okay don’t get us wrong here – we don’t mean to literally go outside and lay out in the sun with the baby oil (ps- can you believe we used to all do this!?) – what we mean here is to make sure you’re getting your recommended daily dose of vitamin D by getting outside! We know how hard it can be during the winter months, especially for those of us with desk jobs. So if you’re not able to get outside as much as you would like, make sure you’re at least supplementing with vitamins.

3. Move your body. We know this is such a no-brainer, but exercise does SO much for your mental, physical, and emotional well-being. Whether it’s a walk around the block, a yoga class, a hike with a gal pal, or a full on spin class – get your body moving and get those endorphins flowing. You won’t regret it, and neither will your body AND your mind. In addition to exercising, make moving a part of your day. Get a standing desk at work, take the stairs whenever possible, or have a 10-minute dance jam with your kids when you get home. These little moments of movement can nourish your body.

4. Make space to pamper your body. This is one that we know a lot of people struggle with – they feel guilty around it and usually can’t justify it. Well, we are here to tell you, that’s it’s perfectly A-OK to indulge in things that make you feel good. So yes, book your pedi/mani appointment, get your hair done and please, get a massage – not just on your birthday, but whenever the heck you feel like it.

5. Take an afternoon nap – just because. You won’t regret it.

We hope you can add some of these self-care routines for your bodies into your day-to-day. Make sure to keep us posted on how you’re doing and tag us in all your practices using the hashtag #RawBeautyTalks

-Team Raw Beauty. xo

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Feb 07, 2019

9 WAYS TO PRACTICE SELF-CARE FOR YOUR MIND

Photo By: Saje Wellness

Self care & self-love. These four words have been the topic of conversation in our sphere for quite some time now. When you hear the term “self-care” what’s your first thought?

Do you think of self-care as me-time or pampering?  Perhaps a nice-to-have, but not really essential?

Do you think that it’s something that you’ll get to eventually, after everything else on your to-do list is done?

Is “self-care” & “self-love” just a trendy buzz word? Or are they essential elements that need to be talked about more and added into our everyday lives?

This is up to personal opinion, however, if you ask us, self-care it VITAL, yes we said VITAL, if you want to show up as the best version of you in this world.

Ask yourself this, how are you supposed to show up for others, whether that’s your kids, your spouse, work, family, friends, your pet or whoever else, if you aren’t showing up for you?

No matter who you place first before you, it’s important to prioritize taking care of yourself because your physical and mental health are both one of the most important assets you have!

Now, when you think of self-care habits, what comes to mind first for you?

For us, we are not just talking about taking a bubble bath with some roses or watching a movie with a tub of ice cream in hand when you’re feeling down. Instead we are talking about smaller, more subtle self-care habits and practices that you can incorporate into your daily life that can make a huge, positive impact on your life and how you feel.

The ways that self-care can be incorporated into your day-to-day can be broken up into three different categories – MIND + BODY + SOUL. Here are some of our favourite ways you can add self- care for your MIND into your every day routine:

MIND

1. Try to start talking to yourself, like you would someone you love. This may sound a little strange, but this is a game changer! Self-doubt can be one of the most crippling things, when it comes to mental health – so give it a try. Start using words like “can” instead of “can’t” and tell yourself how beautiful you are from the inside out every single day.

2. Create a gratitude journal. This could be kept by your bed to create a morning routine of starting your day by writing down 5-10 things you are grateful for. These could be big things or little things. Everything from food in the fridge to a good friend is worth noting and incredibly uplifting to see on paper. Creating a ritual around giving thanks encourages us to look for the good in our lives. The more we look for it, the more we start to see.

We love journaling in a classic Indigo journal or the 52 Lists for Happiness journal (shown below) to help inspire happiness and balance!

3. Read your favourite book. Reading is so good for the mind + soul. It can take us places to escape, and it can also be extremely informative and healing – depending on what you’re reading. Filling your mind with knowledge and power is never something to be ashamed of, and in fact, should be encouraged.

4. Create a dream or vision board. There are so many benefits to vision boarding, but one of the most positive things about it is it allows you to get really clear. Clear on anything and everything in your life. This has been such a game changer for us and for many of our clients, friends and family members.

 

5. Make time to get really quiet. This could look like whatever you choose, really – but find time for silence with you, yourself and I. Whether that’s taking a bath alone, doing a puzzle, gardening, knitting, watching the sunrise or simply taking an hour out of your day to listen to your own thoughts, give it a try. Find time to get quiet.

6. Get organized! We have been obsessed with Marie Kondo lately, and her methods have been life-changing. Physical clutter can cause serious mental clutter, so try picking a small space like your desk or a drawer to tackle and then go from there.  Tackle an organization project (no matter how small) and feel accomplished and happier!

7. Make a plan. This may sound pretty simple, but having a plan for something in the future can really help feel positive about things that have yet to come. This could be a bucket list, a vacation, a class you want to enrol in, a list of books you want to read or movies you want to see. Making a plan about anything that you’re passionate about gives your mind something to focus on and look forward to.

8. Get up early and make sure you’re getting lot’s of zzzzz’s. It’ goes without saying that the body needs rest in order to show up as the best version of you, but that’s not always as easy as it may seem. Life gets in the way and can stop us from being able to get that full 8-hours of rest we really need. We actually have a whole other blog on the importance of sleep, and you can FIND IT RIGHT OVER HERE!

9. Learn how to say no. It can be tough, but setting limits on your time can help you deal with feelings of anxiety, stress and irritability from taking on too much. Yet, the reality is we can’t show up as our best selves when we’re running on empty. It’s lose/lose. Look at your calendar: is there anything you’ve committed to that you’re actually not looking forward to? I’ll invite you to cancel or reschedule one thing that you already know
is not going to fill you up. By saying no, we say yes to ourselves and open the door to other fulfilling activities.

Making time for self-care doesn’t always come naturally for us all, but in order to show up as our best selves, it’s extremely important. We hope that some of these ideas have inspired you to start putting yourself at the top of your priority list. By practicing self-care, you will notice that you will start to know yourself better as a result, and in return you’ll be kinder to yourself and those around you.

Make sure to share all your self-care practices with us by using the hashtag #RawBeautyTalks

– Team Raw Beauty. xoxo

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Nov 26, 2018

THE CLOSE OF A CHAPTER…

Pic : Dennis Stock for Magnum Photos

Well this feels scary as hell and also more exciting than I ever could have imagined. This year has been a wild ride for me but the journey made me stronger and more clear than ever before.   So I’m taking the leap, leaving my comfy and all-I’ve-ever-known-job so that I can focus 100% on my family and serving YOU through Raw Beauty Talks.

For the last 16 years I’ve had the incredible opportunity to work alongside my parents in their business, Treloar Physiotherapy Clinic where my primary focus was building and managing a Pilates studio. It is a beautiful space filled with even more beautiful people and it’s very aligned with my core values of health and wellness but as time went on my heart has been more and more pulled towards the work I’m doing with Raw Beauty Talks.

I’ve been trying to balance it all – a newborn baby, a toddler, the pilates studio, Raw, family, friends, health, a renovation etc. – but couldn’t (duh – I’m tired just writing that out!).  My health took a major backseat for far too long and as always it eventually caught up to me. I started feeling like I was only doing “ok” at everything I was doing. I was spread way too thin, burned out, got hit with a nasty case of postpartum anxiety and panic attacks and have spent the rest of the year in recovery-mode.

In most cases this would be considered a major bummer.  And it was. But in that deep, dark space I found some gold. And now I stand more connected, conscious and clear than ever before.

I was forced to take inventory of where my time was being spent, what was really filling me up, what I needed to create extra space for (meditating, exercising, eating properly) and to look at how I could manage things from a more practical standpoint.  I journaled. I sat in quiet. I cried. I let others take care of me. I listened to my body. I went on vacation and didn’t open my computer.

Removing my safety net is scary but I also know from experience that the best things in life are on the other side of fear.  When your intuition is speaking loudly and the facts align to support it, it’s time to jump. I’d like to take a moment to thank my amazing husband for making sacrifices on his end to give me this opportunity.  I will be forever grateful to you for your unconditional support of my wild dreams and “can’t wait” timelines.

So here I am.  All yours. Choosing to believe in myself.  Designing a life that aligns with my values.  Focusing on abundance and my own resilience to create limitless opportunity. No matter what happens, I trust that the flight will be way more fun than sitting on the sidelines wondering “What if?”.

Let’s do this.

Xo

Erin

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Jun 07, 2018

THE JOURNEY BACK FROM BURNOUT

Ugh. That hurt. In fact it still kind of does.  The worst part is I didn’t see it coming even though I absolutely should have which kind of makes me feel even more ridiculous. You may or may not have noticed that I’ve been a little MIA over the last couple of months. I’d love […]

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May 08, 2018

RAW MOTHERHOOD: TO ALL THE MAMA’S OUT THERE…

“Motherhood is a choice you make everyday, to put someone else’s happiness and well-being ahead of your own, to teach the hard lessons, to do the right thing even when you’re not sure what the right thing is…and to forgive yourself, over and over again, for doing everything wrong.” ―Donna Ball In honour of Mother’s […]

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Apr 17, 2018

WHY YOUR SYMPTOMS, CRAVINGS & BAD HABITS ARE A GOOD THING!

By: Erin Treloar

What if I told you those cravings that are haunting you or that stomach ache or your out-of-control eating habits are actually a really good thing?

When we are in pain, craving things we wish we wouldn’t (hello chocolate, sugar and caffeine) or finding it hard to break unhealthy cycles like overeating or negative self talk it’s really hard not to get frustrated with our body. It feels like we’re not in control and thoughts like, “If only I wasn’t so…” or “why can’t I be more like…” or “I hate that I feel this way.” start to sneak in.

The symptoms, cravings and behaviours you are experiencing all have a positive intention for you.  They’re not bad at all and in fact, they’re just trying to help you even if it doesn’t feel like they are.  (more…)

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Mar 27, 2018

SLEEP : IT’S MORE THAN JUST A BEAUTY REST

Scott Clarke Photo for Crate and Barrel

Whether you admit you need help getting the recommended 7-8 hours of sleep each night or you are still in denial about your need to catch zzzz’s, chances are you could use an intervention: a full two-thirds of Americans & Canadians say they have trouble getting enough shut-eye at least once a week. That’s a pretty harrowing number, considering that sleep is absolutely essential for good health and optimal functioning. 

Commit sleep sabotage and you’re putting yourself at risk for the following…  (more…)

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Feb 05, 2018

LET’S GET PHYSICAL!

By: Dr. Kelly Vincent, Registered Psychological Assistant

Ok, so why is moving so important?

If we could do anything for ourselves, especially when we are feeling not-so-great, it would be to GET MOVING. Exercise is one coping skill that provides more bang for your buck.

There is also a biological reason why we should be moving! Benefits.org summarized it best, “doctors recommend that we all exercise regularly because our bodies need to be physically active. We sit throughout the day while working and then sit more while relaxing with friends and family either at home or out on the town. Because of all the sitting we do our bodies do not work the way they were designed to work, or at least we don’t achieve the peak performance that we would if we were still living as hunter-gatherers.  Hence we turn to exercise to ameliorate some of the effects of our sedentary lifestyles.” Essentially, our bodies were programmed to move! Like food and water, our bodies NEED exercise in some form or another.

What do the experts recommend? Read on to find out…

(more…)

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Dec 15, 2017

HOW TO NAVIGATE THE HAMSTER WHEEL OF SELF DOUBT – 3 WAYS TO CONNECT BACK TO SELF LOVE

By: Chrissy Abram; Founder, @mndsight + innovation @lululemon + UCSD Health student + iRest yoga nidra

When was the last time you noticed that your mind was drifting into the future or hanging out in the past? Do you remember what it was that you were thinking about? Past and future thinking are great when we can look at them like they a polaroid picture, seeing them as either a direct reflection of the past or a vision for what we could see our future looking. The key here is to not add any additional narrative to round out the story, this is where self-doubt can leak in. Self-doubt is the barrier that lies between us and our fullest potential.

Here’s the deal, just like its impossible to walk by an almost complete puzzle and not put the finishing piece in the right place, the mind also doesn’t like to have gaps or uncompleted pictures; we end up creating stories to fill in the missing pieces. Stories are scripts that are derived from our past or our attempt to conjure up future fantasies. The mind is literally shouting, “tell me a story and make it dynamic with as much detail as possible.” You see, the pieces we are unsure about are left for the imagination to fill in. When we live outside of the present moment, we tend to live in the future or the past, sometimes leading us to ruminate or get swept away by the what ifs or should haves. I call this cycle, the hamster wheel. You keep going around in circles and it feels like there is no exit sign or parachute you can pull.

Guess what? You have the power to find the exit sign and find self-love in the midst of all these thoughts. The practice of mindfulness invites us to stay in the present moment, watching each moment effortlessly unfold. Mindfulness can help you develop an innate wisdom that will lead you back to self-love. So, let’s get real for a minute and identify any repeat thought offenders, they are the occupants of the hamster wheel. Take a moment and write them down. When do you feel self-doubt flood your whole body and mind? What does that look like for you? Identify any thought, word or action that has any lingering of self-doubt is barrier between you and self-love. There is power in being able to identify these thoughts and call them out. Below you will find three ways to connect back to self-love

3 Ways to Connect Back to Self-Love

We All Have Thoughts

How often do we find ourselves thinking about situations, interactions, or previous conversations without realizing we are actually thinking about them? It can be like we are on a thought train that is going a mile a minute down the track. When we start to realize this flow of thoughts that live outside of the present moment, we begin to cultivate self-awareness; an amazing skill that supports us in so many ways but one of them being a guiding light that brings us back to the state of now. The now is where our ability to feel powerful lives.

Try this: next time you are sitting still, this is often when the mind starts to wander, get curious about how fast you can notice the mind wandering and if there is repeated thought theme. The more we can become aware of having thoughts the more possibility we have to nourish our minds and direct it back to the present moment.

Get Grounded

When our mind is living outside of the present moment, our body usually becomes detached from the different sensations around us. We might experience a muted scene we are staring at, the delicious beverage we are sipping might not be noticed or the smell of something amazing may just wash over us. Our senses are powerful and can ground us in the present moment.

Try this: next time you notice self-doubt creeping in, begin to notice something you are experiencing. Ground yourself in one of your senses and release any thoughts that keep you from noticing every detail of what you are tasting, hearing, smelling, seeing or touching.

Words are Powerful

Naturally, we have lots of chatter in the mind. Research shows that we have anywhere between 50,000 to 70,000 thoughts per day. That is a lot! Unfortunately, the mindfulness practice doesn’t come with a magic shield that bats away any thoughts before they come into the consciousness. However, know that you are human and we all have thoughts, life would be way less entertaining without them. The practice of mindfulness allows us to see the thoughts and release it without becoming attached to it. Words and thoughts are the most powerful thing we will ever own. Notice when you are giving your power away and stepping out of self-love.

Try this: Next time you notice a repeat thought starting to monopolize the mind, see if you can bring an affirmation into your practice. Let your affirmation be a word or a phrase that resets the stage for self-love to be available for you.

Next time you experience self-doubt, remember you can check in with yourself and get curious about what is real for you in that moment. Take a deep breath, re-ground, and remind yourself that you are human and the most impactful conversation we can have is with yourself. The words that build our thoughts and occupy our conversations are responsible for shaping the reality around us. Hold yourself able and trust in your innate wisdom that comes with genuine self discovery. The world needs you.

Below is my self-love practice I use when I feel any sense of doubt creeping in. If you find it helpful, let this be my gift to you.

Chrissy’s Self-Love Practice

Softly close the eyes, it’s time to tune in
Feel the natural beauty of the breath as it unfolds in the body
With each inhale, feeling the body remember what it’s like to feel whole
With each exhale, creating space for yourself to soften
Curious about the space between each breath as it has a message it’s about to tell you
Put your hand on your heart and listen closely

A LITTLE BIT MORE ABOUT CHRISSY

Chrissy Abram is driven by authentic connection and managing creative projects that push the needle of possibility. She gets inspired by listening to top holistic health researchers and people that are passionate about intentionally living a life they love. You will find her leading well-being inspired projects for lululemon athletica’s innovation team, teaching Mindfulness Based Stress Reduction courses, leading yoga for athletes around Vancouver, BC and running MNDSIGHT, her personalized mindfulness business that supports people in finding a practice.

website: www.mndsight.com

IG: @chrissyabram @mndsight

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Nov 14, 2017

HOW A WEEK WITHOUT SOCIAL MEDIA CHANGED MY LIFE…

By: Ayla Sorochuk, #TeamRawBeauty

When Erin asked me to join her in our social media Raw Detox, I truly didn’t think I could manage. In all honesty, I had no idea how this detox was going to be possible for me. Not only is it an every day clutch, but it’s also my job. I have clients who I am responsible for posting on their behalf on social media every.single.day. Thus, the panic sunk in.

I attempted to get all my clients social posts created in advance, in hopes that this would allow me to only post for them and then immediately sign off. Turns out this not only worked like a charm, but I was also more productive and left feeling more on top of things than ever before. Instead of having to come up with copy and images on the fly, it was all complete for me a week in advance, taking away that stress and anxiety of not being able to think of something creative to post in real-time.  If you work in the online or social media space – you will fully understand this struggle.

Here are 6 ways my social media detox changed my life:

  1.   I found the time to do fulfilling things I’d been putting off forever. I did not realize how much of my day-to-day time was being sucked away because of social media.  By disconnecting, I found myself having more time for myself than I knew what to do with. It was actually quite shocking. Instead of sitting and scrolling before bed, I opened a book – this was the first time I have done this since University (sad, but true).  I was able to sit, think, plan and tackle more in my day-to-day routine than I ever imagined.
  2.   I did things for me vs. Instagram. I realized I was quickly losing my drive to do things for me, and instead doing things that were “Instagram” worthy. Stepping back allowed me to snap out of it, see the bigger picture, and jump back into my own reality.
  3.  My real relationships got stronger. This was a BIG one for me, especially when it came to my fiancé. Since I was no longer participating in the downward daily/nightly scrolling funnel, it forced him to take a step back as well. We started talking after work, and before bed, and during dinner, and the list goes on….I didn’t realize how much of our time together was spent pretty much ignoring one another and scrolling on our phones. This was a HUGE wake up call for us.
  4.  I felt better about my own life.  When there are so many people posting every single day and so much information coming at us, it’s so easy to get caught up in someone else’s highlight reel. During my break I was able to turn the focus back on me, instead of focusing on all the things everyone else is doing. I was able to look back at all my own accomplishments, and be proud of where I am in this stage of my life. I realized that the only power and control I have is my own, and as long as I love what I’m doing and who I’m with, then the rest will simply fall into place.
  5.  I started living moments fully. This one hit me pretty hard in the beginning of the 7-day detox. I honestly had no idea how much I was missing on a daily basis when the majority of my time was being taken up by my phone. I quickly felt as though I had missed so much of my life the last few years – little moments, the ones that actually matter. Without having to post daily I didn’t pick up my phone for every little thing, and instead, I could preserve for the moments that really moved me. I am now finding myself living for the moment, enjoying life as it is and staying present in life rather than documenting/sharing it 24/7.  It’s been the best.

At the end of the day, life is all about balance. As with anything, even a good thing, can be harmful. I’m already back on social media, but the way I approach it moving forward will be different. I have turned off all my notifications, my phone will go away at a certain time of each day (WAY before bed), I will post for me and me alone, and I will remember that it’s important to step out of the virtual highlight reel of social media, and step back into my own pretty freaking awesome world.

-Ayla xo
#TeamRawBeauty

One more thing! If you happened to miss joining the detox with us, we encourage you to still try and schedule one in on your own time. Trust us, you won’t be sorry.

Let us know how you do by sharing your story in the FB Raw Tribe or by using the hashtag #DisconnectToConnect on social.

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THE PRACTICE: 21 WAYS TO BUILD SELF LOVE

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THE PRACTICE: 21 WAYS TO BUILD SELF LOVE

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