7 Daily Habits of Highly Effective People

Welcome to Leo Season you Lions & Lionesses!  

I know I'm grateful to have moved through cancer season after a lot of tears.  I'm grateful to be on the other side of my second round of COVID.  I finally have enough energy to write this newsletter, so sorry it's a little late.  How are you doing?  I'd love to hear from you!  

Are you looking to be more effective in your life?  

Are you wondering how some people maintain their zest and find joy in daily life even on Mondays?  

Do you inspire to have more energy and vitality, so you can help others more efficiently?  

If so, read on for the 7 daily habits of highly effective people:

1.  Wake up at the same time every morning without an alarm clock.  This is key to vitality and it is less shocking on the nervous sytem to be startled with a loud sound during a deep sleep.  Going to bed at the same time every night will help you stick to a regular waking time.

2.  Meditate at least once daily.  Meditating for shorter periods more frequently is known to be more effective than infrequently for longer periods.  Stay consistent and find joy in it over time with practice.  Meditation is a great way to rewire your nervous system and create new neural pathways to help you stick healthy new habits, patterns and ways of thinking.  

3.  Eat nutritious foods and stay hydrated.  Eat many organic vegetables, in season fruits, high quality protein and healthy fats.  Food is grounding and the foundation to health and wellness.  Drink plenty of water to stay hydrated and consider a high quality electrolyte.   Limit alcohol and sugar which deplete your immune system and health.

4.  Move your body through exercise, dance, martial arts, qi gong/tai chi or yoga.  Movement is the key to releasing stuck energy and negativity through the body and energy field.  It is great for lymphatic flow and stress reduction.  

5.  Get connection daily and be playful.  Connection is a necessity and playfulness is the key to longevity and joy.  Find support groups, search local meetup groups, go to a community class, call family, or visit a friend in person or vitually.  Be compassionate with yourself and others, always show empathy.  

6.  Get in your Vitamin N (Nature).  Get outdoors daily and often.  It is one of the most grounding things you can do for yourself and can be a highly spiritual experience for some.  Connect to nature and practice mindfulness.  Leave your electronics at home.  

7.  Go to bed at the same time every night.  Create a nightly bedtime ritual.  Turn off wifi and unplug.  Get a good 8 + hours of sleep per night.  Strive to get to bed before 10pm to allow your organs to detox between the hours of 10pm - 4am.  It's hard to fall asleep after this time, because 10pm is pitta (fire) time, so the body wants to start taking action again.  

Contact me if would like more information or support on any one of these steps.  

Peace and love,

Jaclyn Rebekah Roberts

“Sow a thought, reap an action; sow an action, reap a habit; sow a habit, reap a character; sow a character, reap a destiny.” - Stephen R. Covey

Top 10 Reasons to Work with a Health Coach

 Top 10 Reasons to Work with a Health Coach

You might be wondering what a health coach does or how you might benefit by working with one.  If so, read on...

1. Your recent diagnosis or doctor's orders feel overwhelming and you don't know where to start.  The doctor wants you to cut out sugar, reduce your stress, lose weight or any number of things and you don't want to turn to prescription drugs alone.  You want to get to the bottom of the issue.

2. Your tired of doing it alone.  A qualified health coach will stand by your side, be your biggest fan, help you feel connected, and motivate you to make the decisions that are important to you and in line with your long term goals.

3. Goal setting and accountability.  A health coach can help you brainstorm to come up with the deeper meaning of why you want to make a change, how you will get there, and how to make it sustainable and long term.

4. Health coaches are great resources and work in conjunction with referral partners.  naturopathic doctors, acupuncturists, massage therapists, psychologists/therapists, weight loss programs, chiropractors, and physicians.

5.  Chronic illnesses.  Chronic fatigue, Lyme, lupus, hormonal imbalances, stress, anxiety/depression, fibromyalgia, blood sugar dysregulation, the list goes on and on.  Life can feel lonely and isolating with chronic illness and most people don't understand what you are going through.  Doing what you can to improve your health, take control of what you can, and maintaining your passion and purpose is essential.

6.  Weight loss.  There are many dietary theories out there, but there is not a one size fits all approach.  Fad diets come and go, and don't last long.  Considering your bio-individuality, genetics and lifestyle, a health coach can help you craft a plan that is designed specifically for you and your desired goals.

7.  Education and learning.  You want to learn more and often times nutrition advice can seem very contradictory when researching on your own.  It feels difficult to know which path to follow.

8. You lead a very busy and stressful life, and want to increase your self-care and take time for yourself.  You need a plan to do so!

9. Trusted source.  A health coach holds unconditional positive regard for their clients and is a great listener.  All communication is 100% confidential and I will refer out when necessary.

10. To be inspired to live your healthiest and most passionate life!

I'd love to support you along your journey!

Jaclyn Rebekah Roberts 

Certified Integrative Health Coach, 500 HR E-RYT,  Medical Reiki Master

“An ounce of prevention is worth a pound of cure.” -Benjamin Franklin

DISCLAIMERS 

Client understands that the role of the Health Coach is not to prescribe or assess micro- and macronutrient levels; provide healthcare, medical, or nutrition therapy services; or diagnose, treat, or cure any disease, condition, or other physical or mental ailment of the human body. Rather, Coach is a mentor and guide who has been trained in holistic health coaching to help Client reach their own health goals by devising and implementing positive, sustainable lifestyle changes. Client understands that Coach is not acting in the capacity of a doctor, registered dietitian/nutritionist, psychologist, or other licensed or registered professional and for that any advice given by Coach is not meant to take the place of advice by these professionals. If Client is under the care of a healthcare professional or currently uses prescription medications, Client should discuss any dietary changes or potential dietary supplement use with their doctor and should not discontinue any prescription medications without first consulting their doctor. Client has chosen to work with Coach and understands that the information received should not be seen as medical or nursing advice and is not meant to take the place of seeing licensed health professionals. 

What is grace, messy grace?

What is grace, messy grace? 

How do you cultivate grace and gratitude during difficult and challenging life transitions?  

How do you embody an attitude of gratitude?

Are you open to receive the blessings of grace?

Through the years I've dipped my toes into what I think grace might be, however the more I learn the less I realize I know.  I think the practice of yoga has taught me grace.  Yoga means to yoke or union.  Yoga is the balance of the sun and moon, light and dark.  Yoga is grace and grit.  Yoga has taught me to slow down and breath.  Yoga has brought more balance into my life.  Yoga has taught me how to hold on and let go.  Yoga has brought me great strength on all levels; mind-body-heart.  Yoga has taught me compassionate awareness.  Yoga has taught me to maintain calm and cool during life's challenges and changes.  Yoga has taught me grace and gratitude.

I've become more graceful in my movements and the way I place myself on and off the mat.  Grace has shown me how to flow with life's rhythm and energy.    Grace is unconditional love and highest consciousness.  I'm 44 now.  My body is changing and I'm learning to accept that with grace and compassion.  The wrinkles, fat, imperfections and all.  It is who I am and my protection. Grace has taught me forgiveness and to let go of judgement.  Grace helped me take my power back and quit over giving.  

What is grace to you? 

I would love to hear from you!

In grace and gratitude,

Jaclyn Rebekah Roberts

"Happiness cannot be traveled to, owned, earned, worn or consumed.  Happiness is the spiritual experience of living every minute with love, grace, and gratitude."  

The Benefits of Yoga and Hormone Harmony

Yoga is a way of life.  Yoga is the path to consciousness. 
                                        

 

There are many benefits to having a regular yoga practice including hormone harmony.  It connects the mind, body, and soul.  Through mindful breathing and moving, yoga helps to quiet the fluctuations of the mind which in turn supports mood stabilization, anxiety, and depression.  You learn how you react on the mat and that awareness helps guide your behavior off the mat, so it helps manage irritability.  Yoga can be very restorative which can help replenish your vitality and recover from fatigue.  

 

Sleep

Yoga can help improve your sleep by activating your nervous system into a parasympathetic state (rest and digest), because we live in a world that is primarily stuck in a sympathetic nervous system state (fight, flight, and freeze).   

Weight

Regarding weight loss I've heard of people losing weight doing restorative yoga because restoration brings down cortisol or stress levels which when elevated can cause weight gain.  Yoga can also be a great form of exercise, especially a yang practice (Ashtanga, Vinyasa, etc.) versus a yin style class (Restorative, Soma, etc.).  There are so many different types of yoga and teachers, so it's important to try different styles and teachers until you find your niche.  It’s equally important to switch it up maybe a couple days of restorative yin yoga and a few days of a more active yang style.   Yoga is a great way to stay flexible and strong.  It helps support bone density, as well due to the weight bearing practices.   There are many yoga videos for free online (I recommend Yoga with Adriene on YouTube).  Dr. Oppitz likes Yoga International, which is a paid affordable monthly subscription.

Stress Management

An important part of yoga is meditation.  Science has proven that meditation creates healthy new habits and patterns in the brain by creating new neural pathways.  You can overcome trauma, grief, addiction, and PTSD just by meditating.  Dr. Oppitz and I love the Insight Timer app for guided meditations because it offers numerous styles and duration.  I always recommend starting small and consistent - 2 minutes every day and build up from there.  Eventually you will notice the positive effects and you will look forward to it and notice the days when you miss it.   It can help improve memory, focus, and clarity.  

Book a virtual private yoga class with Jaclyn today.

Namaste (the divine light in me honors and see's the divine light in you),

Jaclyn Rebekah Roberts E-RYT500, Integrative Health Coach, Medical Reiki Master

https://www.naturalrhythmyoga.com/

Creating a morning routine for hormonal stress management

Creating a morning routine for hormonal stress management

 

My morning ritual is the favorite part of the day and quite possibly the only thing that got me through COVID and all the losses that came with it--for that I'm truly grateful.  I wake up each morning, crack my windows to allow for fresh air to come in, make my bed, make my coffee, feed my animals, journal about my dreams, journal what I'm grateful for, and write anything else on my mind that needs to get out, then meditate and administer reiki on myself, and do some movement based on how much time and energy I have that morning.  I work at 7 AM and get up around 5:30 AM naturally without an alarm clock, so I go to sleep normally by 9 PM.  I've been doing this for years and have absolutely fallen in love with my morning ritual.  It helps me stabilize my mood, balance my hormones, and get grounded and embodied for the day ahead.  

Healthy habits stick over time if they're small and stacked on top of one another.  If something feels too overwhelming perhaps it's too big of a change or not the right change.  It's important to feel rewarded by your habits.  It's important to find joy in your habits.  Like anything, habits get easier over time and require less thought and organization.  Science shows it takes about 6 months for a habit to really stick. 

 

Meditation can re-program your mind.  It creates new neural pathways helping you to create and stick to healthy new habits.  Meditation can help you overcome past trauma and PTSD, and let's be honest with ourselves, the last 2 years have been traumatic for most.  Meditation activates the para-sympathetic system which is rest and digest.  Most people these days are stuck in flight and flight, so it's important to take time to slow down, relax, and meditate.  This in turn helps improve digestion by calming the nervous system.  Relaxing, resting, and digesting also help to lower cortisol levels (the stress hormone), which in turn impacts the entire system.  I prefer yoga and meditation for my relaxation routine, but there are many other ways like sitting in prayer or practicing mindfulness in nature.  I also love getting outdoors and walking, hiking, biking, and camping to detach from stress and technology.  Practicing gratefulness can help heal the heart as well.  

 

Namaste (The highest and best in me honors and sees the highest and best in you),

Jaclyn Rebekah Roberts, E-RYT 500, Integrative Health Coach, Medical Reiki Master

 www.naturalrhtyhmyoga.com

P.S. According to Dr. Mark Hyman: “Rhythm is key because your hormones are balanced in rhythms.  So, waking at the same time every day, going to bed at the same time every day, eating at the same time every day – these are the rhythms in life that help to reset your natural balance.”