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The FIT Perspective, Fort McMurray, AB (2025)

11/30/2024

Burnout can feel like an overwhelming weight, dragging you down and leaving you feeling depleted, stressed, and disconnected.

It’s a state of emotional, physical, and mental exhaustion caused by prolonged and excessive stress, often resulting in feelings of cynicism, detachment, and reduced accomplishment. However, it’s important to remember that burnout is not a permanent state.

You CAN overcome it, reclaim your energy, and find calm and regulation in your life again. 💖

Before you can begin to heal though, it’s essential to recognize the signs of burnout:

👉 Chronic fatigue
👉 Irritability
👉 Difficulty concentrating
👉 Insomnia
👉 Hopelessness

Acknowledging these feelings is the first step toward recovery.

One of the most effective ways to combat burnout is through self-care. This doesn’t have to mean elaborate spa days or extended vacations; instead, focus on small, manageable practices that nurture your well-being. Consider trying:

✅ Mindfulness: Take a few moments each day to practice mindfulness or meditation. These practices can help calm your mind, reduce stress, and enhance emotional regulation.

✅ Physical Activity: Engaging in regular physical activity, whether it’s a brisk walk, yoga, or dancing, can release endorphins and improve your mood.

✅ Healthy Eating: Nourish your body with balanced meals rich in whole foods, fruits, vegetables, and healthy fats. Proper nutrition can have a significant impact on your energy levels.

✅ Quality Sleep: Prioritize sleep by establishing a regular sleep schedule and creating a restful environment. Quality sleep is essential for mental and physical recovery.

Remember, it’s okay to take a step back and focus on yourself. With time and commitment, you can find calm and regulation again, emerging from burnout stronger and more resilient than before.

Struggling with burnout? Sign up for a free discovery call to learn more about how I may be able to support you!

11/30/2024

Gratitude is essential for your mental health and overall well-being. Practicing gratitude activates the brain to release serotonin and dopamine, our “feel-good” neurotransmitters.

✨ This is why the holidays are the perfect time to increase your gratitude practice! ✨

Let's all take a moment to breathe deeply and focus on the present moment. Right now, what are you grateful for?

I’m grateful for:
🙏 My supportive network of family and friends.
🙏 The roof over your head.
🙏 My strong, healthy body.
🙏 Having my dream job helping others
🙏 All of the past and future opportunities in my life.

It’s easy to get caught up in the stresses of everyday life, so it’s important to remember to be grateful for the things in life we can sometimes take for granted.

A daily gratitude practice can help us through these difficult periods by helping us to appreciate all that we already have.

Express your gratitude with these 4 exercises over the holidays:

💗 Journaling.
Make a daily list of 10 things you are grateful for.

💗 Sharing the love
Every day, send one message to someone in your life expressing your gratitude for them.

💗 Family dinner share circle
Every night around the dinner table, have everyone take a turn and say what they are grateful for.

💗 Meditation.
Gratitude can be incorporated into a meditation practice. You can choose to concentrate on things for which you are grateful, or you may find it simpler to meditate on how you arrived at this point.

What is something that you are grateful for?

11/29/2024

Why does stress make it significantly harder to lose weight? 😣

When stress hits, your body releases cortisol, known as the “stress hormone.” Think of cortisol as your body’s internal alarm system—it’s designed to help you survive short-term challenges. But when stress becomes chronic, that constant release of cortisol can start working against you.

↪️ Higher cortisol levels drive your cravings for sugary and high-calorie foods.
↪️ This is because your body wants quick energy in response to perceived threats.
↪️ It’s also why during stressful times you might find yourself reaching for comfort foods.

And unfortunately, chronic stress can also lead to insulin resistance.

What does that mean for you? 👉 More fat storage, particularly around the abdomen—a frustrating reality for many of my clients who feel like they’re doing everything right but still struggling to lose weight.

And if you’ve noticed that stress disrupts your sleep, you’re not alone. Stress affects sleep quality, which can lead to hormonal imbalances. When sleep is poor, ghrelin (the hunger hormone) increases while leptin (the satiety hormone) decreases. The result?

👎 You’re hungrier
👎 More irritable
👎 And much more likely to crave high-calorie foods

On a deeper level, chronic stress can disrupt the balance of key hormones, including those tied to your metabolism, like thyroid hormones. When your thyroid isn’t functioning optimally, your metabolism can slow down, making it harder to achieve or maintain a healthy weight.

So, what’s the takeaway? 👇

Sustainable weight loss isn’t just about diet and exercise. It’s about understanding the bigger picture of what’s happening inside your body and mind. Taking care of your mental health and stress levels is just as crucial as managing your calories or hitting the gym. 💗

Questions? Drop them below!

PMID: 35958362

11/29/2024

Ladies, if you want to get your stress levels under control you’ve GOT to start focusing on what you can control vs what you can’t 🤷

So often, we spend energy on things beyond our control, leaving us feeling drained and overwhelmed. But by shifting your focus to what you can change, you take back the power over your stress levels.

For example…

❌ I Can’t Control
◾External Circumstances: Events such as job loss, natural disasters, or changes in the economy are beyond your control. You cannot dictate these occurrences or their outcomes.
◾Other People’s Actions and Reactions: You cannot control how others behave, react, or feel. This includes their opinions, decisions, and interpersonal dynamics.
◾Past Experiences: You cannot change the past, including mistakes or trauma. It’s a part of your history that cannot be rewritten.
◾Global Events: Political issues, global pandemics, and societal changes can be overwhelming, but they are largely beyond your individual control.

✅ I Can Control
◾My Reactions and Responses: You have the power to choose how you respond to stressors, whether through positive coping strategies or unhealthy behaviors.
◾Self-Care Practices You can control how you take care of yourself physically, mentally, and emotionally. This includes diet, exercise, sleep, and relaxation.
◾Setting Boundaries: You can choose to set boundaries with people and situations that drain your energy or contribute to stress.
◾Personal Growth and Learning: You can control your pursuit of personal development, whether through education, new skills, or emotional intelligence.

If you’re feeling overwhelmed and need support in regaining control over your health and stress, let’s chat. Book a consultation call, and let’s work together to create a plan that prioritizes you and your well-being. 🤗

11/28/2024

Did you know that omega-3s are incredible for managing stress and supporting mental health? ✨

When you’re stressed, your body often experiences an uptick in inflammation—a common contributor to anxiety and depression. Omega-3s are well-known for their anti-inflammatory effects:

✅ They work to lower inflammation markers in the body
✅ Which can help alleviate some of the physical symptoms of stress
✅ This means they also set the stage for a healthier stress response

But it doesn’t stop there! 👇

Your brain also needs omega-3s to function optimally. They’re vital for maintaining the integrity of cell membranes and facilitating neuron communication.

This is so important for neurotransmitter function, which directly affects mood regulation. Research suggests that individuals with higher omega-3 intake show better cognitive function and emotional resilience

… two things we all could use in today’s fast-paced world!

Here are three additional ways omega-3s work to support our stress response:

🌼 Enhancing Mood & Reducing Anxiety
Studies indicate that these essential fats can reduce symptoms of anxiety and depression. They’re involved in the production of mood-regulating neurotransmitters like serotonin and dopamine.

📉 Regulating Cortisol Levels
Cortisol can wreak havoc on your health when it’s chronically elevated. Some studies suggest these fats can help regulate cortisol levels, promoting a more balanced stress response.

😴 Improving Sleep Quality
Omega-3s have been shown to boost the production of melatonin, the hormone that regulates your sleep-wake cycles. Better sleep equals better mood and a greater ability to handle stressors during the day. Win-win!

By prioritizing omega-3s, you’re not just feeding your body; you’re nourishing your mind. 💞

Save this post as a reminder to get your omega-3s!

PMID: 25732379

11/28/2024

Have you heard of using binaural beats for stress reduction? ✨

Binaural beats occur when two slightly different frequencies are played in each ear. For example, if one ear hears a tone of 300 Hz and the other hears a tone of 310 Hz, the brain perceives a third tone, a binaural beat, of 10 Hz.

The brain responds to these auditory signals by synchronizing its brainwaves to match the frequency of the binaural beat. This synchronization can help you enter different states of consciousness!

Just take a look at some of the benefits associated with listening to binaural beats:

🎶 Promotes relaxation:
Binaural beats, especially those in the alpha and theta ranges, can help induce a state of relaxation. This can be particularly beneficial for individuals experiencing high levels of stress or anxiety.

🎶 Reduces anxiety:
Listening to specific frequencies may help lower heart rate and blood pressure, leading to an overall decrease in anxiety levels.

🎶 Enhances sleep quality:
Listening to delta wave binaural beats before bedtime can facilitate deeper sleep, which is essential for recovery and stress management.

🎶 Facilitates mindfulness and meditation:
Binaural beats can serve as an excellent tool for meditation. They can help you enter a meditative state more easily, promoting mindfulness and helping you manage stress more effectively.

Here’s how you can use binaural beats for stress reduction:
⭐ Look for beats designed for relaxation, often in the alpha (8-12 Hz) and theta (4-8 Hz) ranges. ⭐ To experience the full effect of binaural beats, use stereo headphones.
⭐ Find a quiet, comfortable space where you can relax without distractions.
⭐ Dedicate 15-30 minutes to listen to binaural beats.
⭐ Enhance the effects of binaural beats by combining them with other relaxation techniques.

Have you ever tried binaural beats? Share your experiences in the comments!

PMID: 32619206

11/27/2024

he effects of sugar on our stress levels go FAR beyond a temporary mood lift. 🫣

When you consume sugary foods, you get an initial spike in blood sugar, which gives you a brief energy surge. Sounds great, right? But here’s the catch:

🎢 What goes up must come down!

That spike is often followed by a sharp drop, leading to irritability, fatigue, and—you guessed it—stress. When blood sugar dips suddenly, your body senses it as a stressor, releasing cortisol and adrenaline to help stabilize things. This rollercoaster effect leaves you feeling anxious and on edge, making it even harder to keep your cool.

Here’s where things get even trickier:
➡️ Chronic stress elevates cortisol levels
➡️ Which in turn increases cravings for sugar
➡️ This is because cortisol makes your body crave quick sources of energy to combat the stress.

So, if you’ve ever reached for a chocolate bar during a stressful day, you’re not alone! Unfortunately, this can lead to overeating, weight gain, and further spikes in blood sugar, creating a cycle that’s hard to break.

🔸A high-sugar diet is also linked to increased inflammation in the body. Why does that matter? Studies have shown that diets high in sugar can alter brain chemistry and weaken your body’s ability to manage stress.

🔸Then we have the way sugar promotes the growth of harmful bacteria and yeast in the gut, leading to an imbalance called dysbiosis. When your gut health is out of whack, it can disrupt the production of mood-regulating neurotransmitters like serotonin.

The truth is, sugar’s impact on stress levels isn’t just a surface-level issue. While sugar might offer a temporary sense of relief, the long-term consequences can worsen stress and overall health.

Did you know sugar can have this impact?

If you’re ready to change your diet for good, send me a DM with the word “SUGAR” to get things underway!

PMCID: PMC9823716

11/27/2024

6 techniques for grounding yourself during stressful times ❤️

🗸 Digital Detox
Set aside time each day or week to unplug from screens and social media. Constant connectivity can increase stress and overwhelm. Use this time to engage in activities you enjoy, read a book, or simply relax without distractions.

🗸 Nature Walks
Schedule regular walks in nature, even if it’s just a local park or garden. Being in natural surroundings has a calming effect on the mind and body. Use these walks as a time to disconnect from technology and reconnect with yourself and your surroundings.

🗸 Engage in Creative Activities
Tap into your creative side through activities such as painting, drawing, writing, or crafting. Engaging in creative expression can be therapeutic and serves as a distraction from stressors. It allows you to immerse yourself in the present moment, promoting mindfulness.

🗸 Mindful Eating
Take time to practice mindful eating by focusing on the taste, texture, and aroma of your food. Avoid distractions like phones or TV during meals. This practice can enhance your relationship with food, help you appreciate what you eat, and create a calming routine around mealtime.

🗸 Establish a Daily Routine
Creating a structured daily routine can provide a sense of stability and predictability, which helps reduce anxiety. Incorporate time for work, exercise, meals, and relaxation. A well-organized day can mitigate the feeling of being overwhelmed and help you feel more grounded.

🗸 Practice Gratitude Daily
Spend a few moments each day reflecting on what you’re grateful for. This can shift your focus from stressors to positive aspects of your life, fostering a more resilient mindset. Consider keeping a gratitude journal where you write down three things you appreciate each day.

Share this post to help spread word.🙏

Feel like your body is stuck in constant overdrive from all the stress? This is a sign that you need more personalized support. Send me a DM to learn more about what this means!

11/26/2024

Supporting someone who is experiencing burnout requires sensitivity and understanding. 💗

✅ What to Say:

→ “I’m here for you. How can I support you?” This shows your willingness to listen and offers an opportunity for them to express their needs.
→ “It’s okay to take a break. You deserve it.” Acknowledging that it’s acceptable to rest can help alleviate the guilt often associated with taking time for oneself.
→ “Your feelings are valid. It’s understandable to feel this way.” Validating their emotions can help them feel heard and understood, which is crucial for someone dealing with burnout.
→ “What do you need right now?” This open-ended question encourages them to articulate their needs, whether it’s practical help or just someone to listen.
→ “You’re not alone in this. Many people experience burnout.” Reminding them that burnout is common can help reduce feelings of isolation and shame.

❌ Unhelpful Things to Say:

→ “Just try to relax.” This can come across as dismissive, as it oversimplifies their situation and implies that they should be able to switch off their stress easily.
→ “Everyone gets tired; you’ll be fine.” This minimizes their experience and may make them feel like their feelings are not serious or worthy of concern.
→ “You need to manage your time better.” Suggesting time management can imply that they are solely responsible for their burnout, which can lead to feelings of guilt or inadequacy.
→ “You should just push through it.” Encouraging them to endure their feelings can perpetuate the cycle of burnout and may lead to further emotional and physical exhaustion.
→ “Why don’t you just take a vacation?” While taking a break can be helpful, suggesting a vacation may not be practical for someone experiencing burnout and can come across as insensitive.

Share this post to help raise awareness. 🙏

Struggling with burnout and tired of dealing with the daily symptoms? >>> There is hope! Sign up for a free discovery call to learn more about my process in supporting those with burnout.

11/26/2024

I have an important question for you…

❓Imagine for a moment that your energy levels reflected your age—if your battery percentage were your age, how old would you be?

For many of us, the answer might feel much older than our actual years. 🫣 Fatigue, low energy, and a sense of burnout can make us feel like we’re operating on a low battery, regardless of our chronological age.

Just as a smartphone can drain its battery due to excessive usage or running too many apps at once, our bodies can feel depleted for various reasons:

👉 Stress
👉 Poor sleep
👉 Inadequate nutrition
👉 And a lack of physical activity

… these all contribute to feelings of exhaustion, making us feel much older than we are.

It’s easy to resign ourselves to this state, believing it’s simply part of getting older or a consequence of our busy lives, however you’ve got to understand that feeling low on energy DOESN’T have to be an inevitable part of aging.

Instead, view it as a signal from your body that it needs attention and care. 💗

The best news is, you don’t have to navigate this journey alone; reaching out for help is a vital part of the process and can lead to significant improvements in your well-being.

If you’re ready to feel 100% again, schedule a free consultation with me

Comment below what your age would be! ⬇️

11/25/2024

Are you aware of the incredible benefits of L-Theanine for relaxation and focus? 👀
PMID: 31623400

☑️ Enhances Focus and Cognitive Performance
L-Theanine works synergistically with caffeine, often found in tea and coffee, to enhance cognitive performance. The combination of L-Theanine and caffeine can lead to improved task performance, better memory retention, and increased alertness, making it a great option for studying or work.

☑️ Reduces Stress and Anxiety
L-Theanine helps increase levels of calming neurotransmitters such as gamma-aminobutyric acid (GABA), serotonin, and dopamine in the brain. By promoting these neurotransmitters, L-Theanine can help reduce feelings of stress and anxiety, making it easier to manage daily challenges.

☑️ Improves Sleep Quality
While L-Theanine does not act as a sedative, it can contribute to improved sleep quality. By promoting relaxation and reducing anxiety, it may help individuals fall asleep more easily and enjoy a deeper, more restful sleep.

☑️ Enhances Mood
Regular consumption of L-Theanine has been linked to improved mood and emotional well-being. By promoting relaxation and reducing anxiety, L-Theanine can contribute to a more positive outlook and a greater sense of overall well-being.

☑️ Supports Brain Health
Studies suggest L-Theanine may help protect against age-related cognitive decline and promote the growth of brain cells. This could have long-term benefits for memory and cognitive function.

☑️ May Support Immune Function
By reducing stress and promoting relaxation, L-Theanine can help bolster the body’s defenses, making it easier to fend off illnesses.

☑ Promotes Relaxation Without Sedation
Unlike many sedatives, it does not induce sleepiness. Instead, L-Theanine helps to create a state of relaxed alertness, making it ideal for those who need to stay focused while also managing stress.

Have you ever tried L-Theanine?

11/24/2024

8 techniques to manage acute stress: ⤵

🤍 Deep Breathing
One of my favorites! Also the simplest and most effective ways to calm your nervous system. Inhale through your nose for 4 seconds, hold for 4, and exhale slowly through your mouth for 6. Repeat to promote relaxation.

🤍 Grounding Exercises
Reconnect with the present moment using the 5-4-3-2-1 method: List 5 things you can see, 4 you can touch, 3 you can hear, 2 you can smell, and 1 you can taste. This practice redirects your focus and calms the mind.

🤍 Progressive Muscle Relaxation
Tense and then relax muscle groups, starting from your toes and moving up. Notice the difference between tension and relaxation to release physical stress.

🤍 Nature Connection
Step outside for a few minutes. Let the sun hit your skin, listen to birds or the wind, or take a brief walk. Connecting with nature helps lower cortisol levels and restore calm.

🤍 Gentle Movement
Stretch, do yoga, or take a short walk. Gentle movement releases tension and gives you a fresh perspective away from stressors.

🤍 Visualization
Picture yourself in a peaceful place like a beach or forest. Engage all your senses to immerse in this setting. Visualization can mentally transport you away from stress and create a sense of calm.

🤍 Listening to Music
Soothing music or nature sounds can help reduce stress by slowing your heart rate and fostering feelings of safety. Create a playlist of calming tracks.

🤍 Hydration and Nutrition
Sometimes, a simple sip of water or herbal tea is grounding. Staying hydrated and having a light snack (like nuts or fruit) can stabilize blood sugar and influence your stress response.

Which of these will you try today?

Are you ready to tackle the effects of stress head on? Sign up for a free discovery call to learn about how I create step-by-step plans for my clients to help them reach their health goals.

The FIT Perspective

11/30/2024

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