In this episode, Dr. Lisa discusses with fitness and lifestyle coach Julia Hickman how crucial it is for women to carve out time for self-care and exercise, but probably not as long as you think. Instead of an all or nothing approach or pushing yourself harder, the key is to do it smarter. Learn how to stick to a movement routine when life gets busy or while on vacation, so you don’t suffer from exhaustion and burnout.
Julia Hickman is an entrepreneur, wife and mother of 2 living in NJ. She left her corporate career in data analytics to become a stay at home parent to her first child and soon realized this was the ideal time to bring to reality her desire to be an entrepreneur. She started blogging and then became an online fitness and lifestyle coach helping entrepreneurial and professional women make time for fitness and self-care. After a short break undergoing stressful IVF treatments to have her second child, she decided to create a new business helping entrepreneurs focus on their brilliance by becoming their strategic partner in helping them elegantly launch and manage profitable podcasts that lead to high-ticket programs. She is the host of the Fit Femmes Movement podcast.
In this episode, we cover:
Why you don’t have to workout 1 hour, 5 days per week
Why cardio is not the most efficient solution if you want to reduce body fat
Julia’s favourite full-body and core exercises
How to stick to an exercise routine, even when life gets busy
How to incorporate enjoyable movement while on vacation
The benefits of starting your own podcast if you are an entrepreneur or have something to sell
How exercise is an act of self-love
Today’s Mama Must-Have:
Dr. Lisa is a big fan of Midday squares (Peanut Butta flavour) as a lower sugar, higher protein snack.
Julia recommends using Mini Bands as an alternative to using weights to mix up your exercise routine.
Check out Dr. Toni’s next HypnoBirthing info session for expecting parents looking to trust their instincts and their body during labour and birth. Join her at https://www.hypnobirthingcalgary.com/register
Dr. Lisa’s Wild Collective and Wild Women Adventures: get on the waitlist: wildcollectivetoronto.com
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Stay safe and healthy everyone!
Disclaimer: The information provided in this presentation is not meant to replace treatment with a licensed health care practitioner. It is for informational purposes only. Consult with a Naturopathic Doctor or other licensed health care professional to determine which treatments are safe for you.
The majority of your health, energy and vitality is determined by the small, consistent habits that you incorporate daily. In this episode, Dr. Lisa and Dr. Toni “go back to the basics” and uncover 10 simple (and free!) things you can do to support energy, immunity, hormone balance, mood, digestion, disease prevention and more. Pick 1 or 2 health habits that resonate with you and that are easy to incorporate. Every little bit helps!
In this episode, we cover:
Deep breathing
Prioritizing sleep
Drinking water
Practicing Hydrotherapy
Adding fresh herbs and spices to your food
Eating more veggies
Getting in “exercise snacks” throughout the day
Connecting to nature
Practicing gratitude
Being a part of a community
Deep Breathing
Dr. Lisa’s favourite technique is Box Breathing aka 4-4-4-4 Breath
This technique is simple and easy. You can notice benefits of box breathing even after 1-2 minutes
You can practice deep breathing while you are showering, working, walking, watching tv, driving or stressful transitions with your kids, like bedtime
It helps to reduce stress, anxiety, possibly blood pressure and cortisol
Boosts feeling of well being and ability to be calm and present
Dr. Toni’s enjoys repurposing the HypnoBirthing Calm Breath (inhale to count of 4, pause, exhale to count of 6-8) in addition to the HypnoBirthing guided relaxation track available on HypnoBirthing Institute website as a free download
Prioritizing sleep – aim for about 7-8 hours
Sleep is essential for mental and emotional health, in addition to proper metabolism and immune system function
Give yourself permission to make sleep a priority over other things you could be doing – let yourself sleep!
Add in an afternoon nap if you need to (especially if you have little ones still napping)
Drinking Water
Hydration first thing in morning can make a huge difference in your energy, reduce your frequency of headaches and migraines, improve your digestion function and bowel movements
You can increase the quality of your tap water by using a filtration system
Adding lemon or other citrus fruit can add in flavour and more benefits for your health:
D-limonene is the essential oil found in the rind of citrus shown to have anti-inflammatory, antioxidant anti-stress and anti-anxiety properties, plus in animal studies shown to reduce triglycerides, LDL cholesterol, blood sugar and blood pressure, protect against stomach ulcers
Practicing Hydrotherapy aka “water therapy”
30-60 seconds cold water spray at end of your shower
Boosts your alertness, energy and mood
Helps your skin and hair to have a healthy glow (flattens follicles)
Supports your immunity and circulation to our internal organs
May support your weight loss with the production of more brown fat that produces heat, increasing your metabolism and temperature
Reduces your muscle soreness and can speed up your recovery post-workout
Other hydrotherapy options include cold spray on your feet while waiting for shower water to warm up or wet warming socks at the first sign of a cold
You can check out the free mini-class online by Wim Hof with focus on breathing, cold showers and power of your mind
Adding spices and fresh herbs to your food
Provides extra antioxidants for a quick and easy win for your health
Cinnamon can lower your blood sugar level and reduce inflammation
Ginger – supports digestion, good for nausea (even in pregnancy), can reduce pain and inflammation associated with arthritis, migraines and menstrual cramps
Add cinnamon, nutmeg and ground ginger to your chia pudding, yogurt, oatmeal or smoothie in the morning
Oregano – antibacterial properties, helps prevent against damage to your DNA and cells, plus has nutrients like calcium, vitamin K, manganese, iron, tryptophan
Add oregano and thyme to pasta sauces
Turmeric- used to reduce pain and inflammation for menstrual cramps, arthritis, may help to prevent against cancer and dementia
Add turmeric powder to hummus, baba ghanouj, scrambled eggs or omelettes with some black pepper and/or a bit of healthy fat)
Garlic – antimicrobial properties can help treat and prevent candida, fungus and other infections, support cardiovascular health
Enjoy roasted whole and spread on bread or crackers
Add garlic, parsley and cilantro to salad dressings with lemon juice, olive oil, coconut aminos, salt and pepper
Add dill to homemade coleslaw or salads
Add rosemary to barbequed meat to reduce advanced glycation end products (AGEs) and roasted veggies like squash, sweet potato and potatoes
Eating more vegetables
Aim for at least 8 servings a day with a rainbow of colours
More variety of veggies provides more nutrients
Higher fruit and vegetable intake (5 servings or more) is linked to decreased risk of cardiovascular disease, especially:
Leafy greens like lettuce, spinach, swiss chard, mustard greens
Cruciferous vegetables like broccoli, cauliflower, cabbage, Brussels sprouts, bok choy and kale
Also provides more fibre for improved digestion, balanced blood sugar and can help prevent hypertension, diabetes, cancer
How can you get more in? Try one new veggie per week
Add spinach or greens to smoothies or “green eggs”
Switch out a serving of pasta, rice, bread for cauliflower rice, vegetable pasta or konjac noodles/rice
Research shows that intake of starchier vegetables like potatoes, corn, and peas were linked with more weight gain
Getting in “exercise snacks” throughout the day
Great for switching up your emotional state, maintaining your muscle mass, your cardiovascular and lymphatic health, and spending time with your kids
Walking or running, outside or doing stairs or laps inside!
Indoor dance party in your living room
Set a timer to do some push ups, lunges and/or squats for 1-2 minutes every hour to reduce the amount of time you’re sitting during the day
Connecting to Nature
calming, connects me with something bigger than myself and my little problems, simple as being mindful and observing the trees in the yard and the neighbourhood park, grateful to live with large pine trees in front and back yard
Aim for at least 20 minutes 2 times a week
Studies show getting outside can lower blood pressure and stress hormone levels while boosting mood and memory
Induces calm and relaxation by reducing rumination
Can be done alone or with others (while physically distance as necessary)
Can include taking a nature walk in a park, forest bathing, sitting in your backyard or balcony, listening to nature sounds, looking at pictures of nature scenes or hugging trees (as they were urged to do in Iceland to help overcome social isolation
Doctors are starting to write prescriptions for getting out in nature
Practicing gratitude
Research shows that grateful people experience less pain and depression, plus better sleep and self-esteem
Can be as simple as feeling thankful for hugs from family, connecting to family and friends online, summer weather, having time to listen to a podcast for new information or getting to drink your coffee or tea while it’s hot!
Gratitude practice can include a gratitude journal or mental review in the shower or in bed before sleep
“Where your attention goes, your energy flows”
Being part of a community
Social isolation and loneliness has a bigger health impact than smoking on your risk for heart disease, stroke, cancer and Alzheimer’s disease
Reduces stress and anxiety
Options include:
Talking with friends and family over phone, WhatsApp or Zoom
Playing games with friends online
Online book clubs
Online groups like Mom Halo, Mamas and Co, Camp Hoo-ha, Business Networking International (BNI)
Volunteering
Today’s Mama Must Have:
Dr. Toni is thankful to have Arnica homeopathic pellets and ointment to safely manage the inevitable falls, bumps and bruises that happen in daily life with a toddler.
Dr. Lisa finds a real benefit from a gratitude journal and writing down what she’s grateful for in a regular ringed notebook from the dollar store. In the morning, she reflects on, and writes down: what would make today great; three amazing things that happened yesterday; plus people and opportunities that she’s grateful for.
Thank you for joining us today!
Find the show notes at stephanies48.sg-host.com or connect with us on Facebook and Instagram. We’d love you to subscribe, leave us a review and a 5-star rating if you enjoyed this episode.
Please tell your perimenopausal mama friends about us, too!
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