Elene Murray FDNP

I help determined women get to the source of weight loss resistance and reclaim confidence in their bodies by reaching their ideal weight naturally and keeping it off so they can get back to feeling powerful in their favorite clothes.

Day 4 - Are your devices keeping you up at night?
You may have noticed a gap in my posting????? I'm BAAAACK! My internet has been crazy!
Wired & Tired?
#10by10sleepchallenge

Blue lights produced by electronics stimulate the nervous system and interrupt your circadian rhythm resulting in a โ€œwired but tiredโ€ feeling that can tempt you to stay up late and negatively impact your bodyโ€™s ability to fully recover at night leaving you feeling drained, overwhelmed and forgetful. @fdntraining

Reduce your blue light exposure for a better nightโ€™s sleep by:
๐Ÿšจ Setting an alert to turn off your devices at 9pm
๐Ÿ“ฑ Turning on the โ€œNight Shiftโ€ setting on your devices
๐Ÿ˜ŽWearing blue blocker glasses

Getting a good nightโ€™s rest is key to feeling your best ๐Ÿค—

Join the #10by10sleepchallenge!!!

The goal of the challenge is to be asleep by 10pm ten nights in a row. Sleep is something everyone can do that doesnโ€™t require any special foods, tools or resources, and with most places being shut down for #quarantine and #socialdistancing thereโ€™s no excuse to stay up, so why not get to bed early and take this time to boost your health.

Everyone who participates in the challenge will be entered to win a FREE 1 hour deep dive coaching session with me AND a Radical Self-Care goodie bag!

Hereโ€™s how you can participate to win:
๐Ÿ‘‰ Post proof of being in bed by 10pm each day in your feed or story
(example: screenshot a sleep tracker, clock or selfie with a timestamp)
Tag me in your daily feed or story post
๐Ÿ‘‰ Use the hashtag #10by10sleepchallenge in your post
Optional: Tag friends in your post for extra entry points!

A winner will be selected by Friday, April 10th.

Are you game?

Let me know if you are below ๐Ÿ‘‡ and tag an accountabili-buddy to do the challenge with you!

P.S. Remember to save ๐Ÿ“Œ this post for future reference to support your health and keep track of your rested level upon waking (scale 1-10) to monitor your progress

[04/06/20]   Day 3 - Artificial lights got you staying up late at night?
#10by10sleepchallenge

We are diurnal creatures. Our bodies are ruled by the sun and moon cycles. Light signals our body to WAKE UP!

Our great-grandparents got as much as 10 hours of sleep before the light bulb. Today the amount of actual weeknight sleep time has shrunk to an alarming 6.7 hours on average. YIKES! This is the time for our bodies to heal and detox!

๐‘น๐’†๐’…๐’–๐’„๐’† ๐’†๐’™๐’‘๐’๐’”๐’–๐’“๐’† ๐’•๐’ ๐’‚๐’“๐’•๐’Š๐’‡๐’Š๐’„๐’Š๐’‚๐’ ๐’๐’Š๐’ˆ๐’‰๐’• ๐’‚๐’• ๐’๐’Š๐’ˆ๐’‰๐’• ๐’•๐’ ๐’‘๐’“๐’†๐’‘๐’‚๐’“๐’† ๐’š๐’๐’–๐’“ ๐’ƒ๐’๐’…๐’š ๐’‡๐’๐’“ ๐’ƒ๐’†๐’…:
๐Ÿ’ก Limit the number of lights on in the house (energy saving too!)
๐ŸŽš Dim the lights in use if you can
๐Ÿ•ฏ Set the mood by using candles instead

๐‘ฎ๐’†๐’•๐’•๐’Š๐’๐’ˆ ๐’•๐’ ๐’ƒ๐’†๐’… ๐’ƒ๐’š 10๐’‘๐’Ž ๐’„๐’‚๐’ ๐’•๐’“๐’Š๐’‘๐’๐’† ๐’•๐’‰๐’† ๐’“๐’†๐’”๐’–๐’๐’•๐’” ๐’๐’‡ ๐’š๐’๐’–๐’“ ๐’‰๐’†๐’‚๐’๐’•๐’‰๐’š ๐’†๐’‚๐’•๐’Š๐’๐’ˆ, ๐’†๐’™๐’†๐’“๐’„๐’Š๐’”๐’† ๐’‚๐’๐’… ๐’๐’Š๐’‡๐’†๐’”๐’•๐’š๐’๐’† ๐’†๐’‡๐’‡๐’๐’“๐’•๐’”

Join the #10by10sleepchallenge!!!

The goal of the challenge is to be asleep by 10pm ten nights in a row. Sleep is something everyone can do that doesnโ€™t require any special foods, tools or resources, and with most places being shut down for #quarantine and #socialdistancing thereโ€™s no excuse to stay up, so why not get to bed early and take this time to boost your health.

Everyone who participates in the challenge will be entered to win:
A FREE 1 Hour deep dive coaching session with me to discuss your health concerns and goals.
A Radical Self Care goodie bag.

Hereโ€™s how you can participate to win:
๐Ÿ‘‰ Post proof of being in bed by 10pm each day in your feed or story
(example: screenshot a sleep tracker, clock or selfie with a timestamp)
๐Ÿ‘‰ Tag me in your daily feed or story post
๐Ÿ‘‰ Use the hashtag #10by10sleepchallenge in your post
๐Ÿ‘‰ Optional: Tag friends in your post for extra entry points!

A winner will be selected when we get to the end of the 10 days.

Are you game?

Let me know if you are below ๐Ÿ‘‡ and tag an accountability buddy to do the challenge with you!

Day 3 - Artificial lights got you staying up late at night?
#10by10sleepchallenge

We are diurnal creatures. Our bodies are ruled by the sun and moon cycles. Light signals our body to WAKE UP!

Our great-grandparents got as much as 10 hours of sleep before the light bulb. Today the amount of actual weeknight sleep time has shrunk to an alarming 6.7 hours on average. YIKES! This is the time for our bodies to heal and detox!

๐‘น๐’†๐’…๐’–๐’„๐’† ๐’†๐’™๐’‘๐’๐’”๐’–๐’“๐’† ๐’•๐’ ๐’‚๐’“๐’•๐’Š๐’‡๐’Š๐’„๐’Š๐’‚๐’ ๐’๐’Š๐’ˆ๐’‰๐’• ๐’‚๐’• ๐’๐’Š๐’ˆ๐’‰๐’• ๐’•๐’ ๐’‘๐’“๐’†๐’‘๐’‚๐’“๐’† ๐’š๐’๐’–๐’“ ๐’ƒ๐’๐’…๐’š ๐’‡๐’๐’“ ๐’ƒ๐’†๐’…:
๐Ÿ’ก Limit the number of lights on in the house
Wear blue blocking glasses after dark....so cool!
๐ŸŽš Dim the lights in use if you can
๐Ÿ•ฏ Set the mood by using candles instead

Getting to bed by 10 can triple your diet, exercise and weight-loss efforts!

Join the #10by10sleepchallenge!!!

The goal of the challenge is to be asleep by 10pm ten nights in a row. Sleep is something everyone can do that doesnโ€™t require any special foods, tools or resources, and with most places being shut down for #quarantine and #socialdistancing thereโ€™s no excuse to stay up, so why not get to bed early and take this time to boost your health.

Everyone who participates in the challenge will be entered to win:
A FREE 1 Hour deep dive coaching session with me to discuss your health concerns and goals.
A Radical Self Care goodie bag.

Hereโ€™s how you can participate to win:
๐Ÿ‘‰ Post proof of being in bed by 10pm each day in your feed or story
(example: screenshot a sleep tracker, clock or selfie with a timestamp)
๐Ÿ‘‰ Tag me in your daily feed or story post
๐Ÿ‘‰ Use the hashtag #10by10sleepchallenge in your post
๐Ÿ‘‰ Optional: Tag friends in your post for extra entry points!

A winner will be selected when we get to the end of the 10 days.

Are you game?

Let me know if you are below ๐Ÿ‘‡ and tag an accountability buddy to do the challenge with you!

Day 3 - Artificial lights got you staying up late at night?
Weight loss is thwarted by staying up late!

#10by10sleepchallenge You got a break! I had to skip a few days on posting - internet problems!!!

We are diurnal creatures. Our bodies are ruled by the sun and moon cycles. Light signals our body to WAKE UP! Our bedrooms should be PITCH BLACK to keep this circadian rhythm in balance.

Our great-grandparents got as much as 10 hours of sleep before the light bulb. Today the amount of actual weeknight sleep time has shrunk to an alarming 6.7 hours on average. YIKES! This is the time for our bodies to heal and detox!

๐‘น๐’†๐’…๐’–๐’„๐’† ๐’†๐’™๐’‘๐’๐’”๐’–๐’“๐’† ๐’•๐’ ๐’‚๐’“๐’•๐’Š๐’‡๐’Š๐’„๐’Š๐’‚๐’ ๐’๐’Š๐’ˆ๐’‰๐’• ๐’‚๐’• ๐’๐’Š๐’ˆ๐’‰๐’• ๐’•๐’ ๐’‘๐’“๐’†๐’‘๐’‚๐’“๐’† ๐’š๐’๐’–๐’“ ๐’ƒ๐’๐’…๐’š ๐’‡๐’๐’“ ๐’ƒ๐’†๐’…:
๐Ÿ’ก Limit the number of lights on in the house (energy saving too!)
๐ŸŽš Dim the lights in use if you can
Use blue blocking glasses after dark
๐Ÿ•ฏ Set the mood by using candles instead

Getting to bed by 10 can triple your diet, exercise and weight-loss efforts!

Join the #10by10sleepchallenge!!!

The goal of the challenge is to be asleep by 10pm ten nights in a row. Sleep is something everyone can do that doesnโ€™t require any special foods, tools or resources, and with most places being shut down for #quarantine and #socialdistancing thereโ€™s no excuse to stay up, so why not get to bed early and take this time to boost your health.

Everyone who participates in the challenge will be entered to win:
A FREE 1 Hour deep dive coaching session with me to discuss your health concerns and goals.
A Radical Self Care goodie bag.

Hereโ€™s how you can participate to win:
๐Ÿ‘‰ Post proof of being in bed by 10pm each day in your feed or story
(example: screenshot a sleep tracker, clock or selfie with a timestamp)
๐Ÿ‘‰ Tag me in your daily feed or story post
๐Ÿ‘‰ Use the hashtag #10by10sleepchallenge in your post
๐Ÿ‘‰ Optional: Tag friends in your post for extra entry points!

A winner will be selected when we get to the end of the 10 days.

Are you game?

Let me know if you are below ๐Ÿ‘‡ and tag an accountability buddy to do the challenge with you!

Day 2 - How sleep BEAUTI-FULLY and UNLOCK YOUR WEIGHT LOSS CODE with natural light...
#10by10sleepchallenge

Getting natural light in the morning helps to balance your circadian (aka cortisol and hormone) rhythm which promotes healthy sleep patterns resulting in more energy, balanced hormones, a stronger immune system and better health! @fdntraining

Get natural light in the morning by:
โ˜•๏ธ Enjoying your coffee outside or by a window
๐Ÿณ Eating breakfast on the patio
๐Ÿšถโ€โ™€๏ธTaking a morning walk or reading outside
๐ŸŒท Gardening or doing yard work
If itโ€™s cold where you live, getting natural light through a window totally counts ๐Ÿ˜‰

Join the #10by10sleepchallenge!!! The goal of the challenge is to be asleep by 10pm ten nights in a row. Sleep is something everyone can do that doesnโ€™t require any special foods, tools or resources, and with most places being shut down for #quarantine and #socialdistancing thereโ€™s no excuse to stay up, so why not get to bed early and take this time to boost your health.

Everyone who participates in the challenge will be entered to winโ€ฆ a FREE 2 hour deep dive coaching session with me AND a Radical Self-Care Goodie Bag!

Hereโ€™s how you can participate to win:
๐Ÿ‘‰ Post proof of being in bed by 10pm each day in your feed or story
(example: screenshot a sleep tracker, clock or selfie with a timestamp)
๐Ÿ‘‰ Tag friends in your post for extra entry points!
A winner will be selected by Friday, April 10th.

Are you game?

Let me know if you are below ๐Ÿ‘‡ and tag an accountabili-buddy to do the challenge with you!

Day 1 - Want to feel more rested and energized in the morning?
Restorative sleep is a key factor in weight loss!
#10by10sleepchallenge

On a scale of 1-10 with 10 being the best, how rested do you feel when you wake up in the morning?๐ŸŒž

People report having more energy, less anxiety and better health when they are asleep by 10pm.

Why is that?

Because according to the bodyโ€™s natural circadian rhythm (aka cortisol and hormone rhythm), every 1-hour of sleep before midnight is worth 2 hours of rest for the body! @fdntraining

Being asleep by 10pm allows the body to enter its deepest states of sleep, restoration and recovery so you can feel energized in the morning, boost your immunity and improve your overall health.

Join the #10by10sleepchallenge!!!

The goal of the challenge is to be asleep by 10pm ten nights in a row. Sleep is something everyone can do that doesnโ€™t require any special foods, tools or resources, and with most places being shut down for #quarantine and #socialdistancing thereโ€™s no excuse to stay up, so why not get to bed early and take this time to boost your health.๐Ÿคทโ€โ™€๏ธ

Everyone who participates in the challenge will be entered to winโ€ฆ
๐Ÿงšโ€โ™€๏ธ2 Hour Deep Dive coaching session with me
๐ŸคฉRadical Self Care goodie bag

Hereโ€™s how you can participate to win:
๐Ÿ‘‰ Post proof of being in bed by 10pm each day in your feed or story
(example: screenshot a sleep tracker, clock or selfie with a timestamp)

A winner will be selected by Sunday, April 12th.

Are you game?

Let me know if you are below ๐Ÿ‘‡ and tag an accountabili-buddy to do the challenge with you!

Radical self-care may be considered selfish but without it,we emotional eaters may feel that we are clawing and grasping, barely able to keep from sliding down a very slippery slope.๐Ÿ˜–

The 6 Self-Care Success Secrets are free and can be done at home! Simple but not easy!๐Ÿ˜‡

We are used to taking care of everybody but ourselves! May I share them with you?๐Ÿงšโ€โ™€๏ธ

[03/18/20]   I hid in my bedroom, locked the door๐Ÿ”‘

Put on the music and cried.๐Ÿ˜ฟ๐Ÿ˜ญโณ

I felt trapped as I realized how bleak my life had become.โ˜ฃ๏ธ

I had forgotten how to DREAM!๐Ÿ’ญ๐ŸŒˆ๐ŸŒž๐Ÿ’ก

That was a moment in my life I remember so clearly.๐Ÿ•ฐ

A turning point.๐Ÿ”ญโคด๏ธ

I was living in my limiting beliefs.๐Ÿค๐Ÿค–โ›‘๐ŸŒš

I wasnโ€™t having fun.๐Ÿ’ฉ

And I had no clue what self-care looked like.๐Ÿง๐Ÿ™ˆ

I knew I had to do something or I'd fall apart.5๏ธโƒฃ4๏ธโƒฃ3๏ธโƒฃ2๏ธโƒฃ1๏ธโƒฃ๐Ÿ•๐Ÿ’ฃ

I tried to make a list of fun things and self-care strategies that would make me feel alive.๐Ÿ”Œโ“๐Ÿ”

I don't know if it was fear or that I'd ruled out the possibilities for so long that I just couldn't THINK of anything I'd like to do!๐Ÿšซ

The struggle was REAL!๐Ÿ”ฅ๐Ÿœ๐Ÿคฆโ€โ™€๏ธ

And I realized how pathetic it was that even if I COULD do something fun, I didn't even know what that would be!

As I sat there in my bedroom, I turned on some music. I love music!๐ŸŽผ๐ŸŽง๐ŸŽค๐ŸŽถ๐ŸŽต

And I started to dance.๐Ÿงšโ€โ™‚๏ธ๐Ÿ’ƒ

I remembered that I love to dance!๐Ÿค”๐Ÿ˜ป๐Ÿงšโ€โ™€๏ธ๐ŸŒžโšก๏ธ

A few songs later, I wiped my eyes and began my list.๐Ÿงณ๐Ÿ’…๐Ÿ’†โ€โ™€๏ธ

Top of that list โ€“ I Love To Dance!๐Ÿฅฐ

The list grew longer and I got braver!โœ๏ธ๐Ÿ’ช๐Ÿšฃโ€โ™€๏ธ๐Ÿšดโ€โ™€๏ธ๐ŸŽญโœˆ๏ธ๐Ÿ›ถ๐ŸŽข๐Ÿ•โ›บ๏ธ๐Ÿ›€๐Ÿง˜โ€โ™€๏ธ๐ŸŒŠ

I dared to dream again! ๐ŸŒˆโ›…๏ธ๐ŸŽ 

This was 10 years ago.โณ

As you may can guess, I've come a long way!๐Ÿ‡ฎ๐Ÿ‡ท๐Ÿ‡ฌ๐Ÿ‡ซโ€ผ๏ธ๐ŸŒ ๐ŸŒ‰๐Ÿ”โ›บ๏ธ๐Ÿ–๐Ÿ—ฝโœˆ๏ธ๐Ÿ›ณ๐Ÿšฃโ€โ™€๏ธ๐ŸฅŒโ›ธ๐Ÿ‹๏ธโ€โ™€๏ธ๐Ÿพ๐Ÿ๐Ÿฃ๐Ÿฅพ๐Ÿšถโ€โ™€๏ธ๐Ÿงšโ€โ™€๏ธ๐Ÿ’‚โ€โ™€๏ธ๐Ÿ˜

Are you so busy caring for everyone else that you have forgotten what makes you feel alive?

I invite you to join me on my journey and to share yours. We all need help along the way.๐Ÿค๐Ÿงšโ€โ™€๏ธ

Have hope. Make a plan. Start with small steps.๐Ÿ‘ฃ

Letโ€™s DARE TO DREAM!๐ŸŽ†๐ŸŒ ๐Ÿ”๐Ÿ—ป

The second day of a diet is always easier than the first. By the second day you're off it.

Jackie Gleason

Losing weight is not so easy or so simple!
Most consider losing weight to be the primary focus.
In my experience losing weight may be stifled by underlying imbalances.
This is where we have to focus. Investigating hidden imbalances and supporting the body to come back into balance!
Our bodies hold onto the weight in response to these hidden stressors. Not only do we have to change our relationship with food, the journey is much deeper.
I have learned through life experiences and in depth training to unlock the Magic Code!!!!! Are you all in?

Having trouble maintaining a healthy weight? Listen to your inner voice. Is it time to look deeper?

Well isn't this profound! Leaving a 'Legacy of Health' is right at the top of my value system. The women I work with are empowered to not only improve their quality of life, but the ripple that goes out is amplified!

content.iospress.com

Aluminum and Amyloid-ฮฒ in Familial Alzheimerโ€™s Disease - IOS Press

โ€œThis is the second study confirming significantly high brain aluminum content in fAD but it is the first to demonstrate an unequivocal association between the location of aluminum and amyloid-ฮฒ in fAD.โ€

Aluminum cookware, aluminum foil, vaccines....where else?

content.iospress.com Genetic predispositions associated with metabolism of the amyloid-ฮฒ protein precursor underlie familial Alzheimerโ€™s disease; a form of dementia characterized by early disease onset and elevated levels of cortical amyloid-ฮฒ. Human exposure to aluminum

Next year I get to raft the Grand Canyon for 2 weeks! WOW!

There was a time when I couldnโ€™t even dream of such a thing. At my top weight of 223 at the age of 49, I was barely able to breathe when hiking down a couple hundred feet on the south rim. Iโ€™ve come a long way since then and one way I'm celebrating all the accomplishments I've achieved with my health is by giving myself this trip of a lifetime.

One of my major struggles has always been accountability. How would I get up every day and do the thing I know I should do? Iโ€™m guessing this may be something that resonates with you too?!

The side hikes on the GC rafting trip will be no joke. If I am to enjoy the half-day hikes to higher elevations over rough ground, I'm going to need a higher level of fitness - in fact, it will be critical. Iโ€™m strong, but could be stronger and I must increase my ability to hike UP!

To that end, a group of women that will be on those rafts with me have a group text going. We each send an โ€˜muscle iconโ€™ to the group after finishing our 25 squats, push-ups, leg lifts and planks for the day. Today was Day-3! I think this accountability will work for me and I'm excited to see how it'll help increase my fitness level to prepare for this trip in April.
Stay tuned! This will be a PROCESS!
What accountability strategies work for you?

A healthy gut is designed to send toxins right on out!

15minutematrix.com

#105: Mapping Water Contamination with Lara Adler - 15-Minute Matrix

How clean is your water?
Keep in mind the microbiome of our gut and our skin is affected by antimicrobials...like chlorine.
Considering that a disrupted gut microbiome is a factor in most chronic diseases, you may be concerned.

15minutematrix.com Water contamination is a common topic in our Full Body Systems practitioner community yet thereโ€™s no easy answer. Like most things in functional health care, thereโ€™s no one-size-fits-all answer. In today's episode, I welcome my dear friend Lara Adler back to the mic to discuss the many aspects o...

Love and care for your gut.๐Ÿฅฐ Here's why in a nutshell:
Intestinal permeability (aka leaky gut) is a condition in which the the intestinal lining of the GI tract is compromised, thereby allowing food proteins and peptides to escape the closed system and move into general circulation. It starts with dysbiosis (imbalance of microbes in the gut). This results in an inflammatory response and can begin a cascade of many chronic health conditions:
*autoimmunity
*thyroid conditions
*mood disorders
*irritable bowel disease
*skin issues
and much more... 80% of our immune system is in our gut. Happy gut = happy immune system = happy you!

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