Nightingale_Wellness_DNP

You cannot hate yourself healthy!
-
Did you know that self hatred is actually a childhood survival strategy? We seek acceptance of others as we develop and when we experience rejection in one form or another, it’s easier to assume we are to blame rather than another individual has poor coping skills or is even cruel. As we grow into adults, we can hold onto those assumptions and perpetuate that belief.
For example: If we fail at trying to get healthy, it must be our fault because we are lazy. Or, if we fail at trying something new, we must be incompetent.
-
That line of reasoning and logic doesn’t serve you! We only fail when we give up and we master new skills with repetition. Give yourself grace, compassion and permission to fail and self acceptance will follow! In a wellness journey, we call that health esteem and it’s a perspective worth exploring!
-

Have you ever heard about The Diamond Rule?
-
It’s a mantra that encourages us to speak to ourselves like we would our best friend. A simple concept yet so difficult to achieve. The constant comparison game on social media has a tendency to occupy space in our thoughts that minimize our value, level of self worth, and emotional well-being. And like all good conspiracies, negative self talk needs nourishment to survive.
-
The good news is we hold the power to shut those doubt demons down! By practicing a growth mindset, we can shift into a better level of health esteem. Here are 3 ways to shut the sh*t down!
-
1. Be present
2. Identify facts in your current environment
3. Give yourself grace & compassion

Shifting out the negative self talk allows us to take action on closing the gap between where we are now & where we want to be in the future. It allows us to improve our our well-being and health esteem.
-
We all have this unwelcomed friend! But by giving ourselves the same grace we give to others, acheiving our goals is closer then we think!
-

The Consistency Misconception
-
Many of us find ourselves uttering phrases like, “I’m not consistent enough with...” This sentiment is a common hurdle when forming new habits or accomplishing goals. The challenge often lies in how we define and approach consistency. Are we setting ourselves up for success, or are we unknowingly sabotaging our efforts?
-
What if we looked at it through a different lense? It doesn’t have to be an all-or-nothing endeavor. Instead of aiming for perfection, consider what percentage of your goal you can realistically achieve each day.. Aim for the 80/20 rule, understanding that imperfections are part of the journey.
Remember, it’s not about starting over; it’s about continuously reminding yourself to keep going.
-
Embrace the imperfect journey, celebrate the victories, and unlock the transformative potential of consistent and intentional effort.
-

The False Belief about will power
-
Contrary to popular belief, will power is not about resisting temptation or overcoming procrastination. It’s about taking on a goal that has the potential to change your life. A goal that you are both very worthy and more than capable of 😉
-
Hard things get easier when we persist. But the reality is that when we take on new challenges, it’s not easy! There are times when you will feel like a failure & get frustrated. But that is not a sign of a lack of willpower. It’s a sign that you are growing!
-
The key is finding ways to challenge yourself that meet your were you are now AND move you toward your ultimate goal. It’s not shrinking your commitment to yourself or marginalizing your will power. Rather, it’s meeting yourself where you are in that moment. Don’t give up because you’ve hard a difficult day! Be gracious to yourself, be objective with your realities, and come back to your purpose in making the change.
-

ʏᴏᴜ ᴄᴀɴ’ᴛ ꜱᴇᴇ ʏᴏᴜʀ ʀᴇꜰʟᴇᴄᴛɪᴏɴ ɪɴ ʙᴏɪʟɪɴɢ ᴡᴀᴛᴇʀ

-
Cognitive overload is the feeling of overwhelm you get when we are stressed & cannot determine priorities. In that state, both high & low frequency emotions burn through our capacity to deal with things at a faster rate.
-
We need time in our day to hit that pause button & care for ourselves. Self care isn’t selfish, it’s science. Our bodies need movement and our minds need stillness. Don’t feel guilty about taking those moments because you are passing that life lesson & the ability to cope with overload to your family!
-
Letting them know that you are tapped out & need time to recover gives them the permission to do it too!
-

Your home wellness & healthy gift idea needs solved! I am a certified TikTok vendor so run - don’t walk- over to my TikTok shop for up to 30% off regular prices! 🎄😉💖

Are you stuck in the WHEN-THEN trap?
-
When life slows down, then I’ll prioritize self care. When I make more money, then I’ll be grateful. When the holidays are over, then I’ll think about my wellness.
-
Psychologists call this an artificial finish line of self determination with worthiness. It’s a circular loop that never actually ends! Ask yourself this: what is my next best choice in this moment that will allow me to feel my best & experience vitality?
-
So here’s your reminder that you don’t have to earn your happy. You don’t have to earn feeling good. You can prioritize your wellness & health esteem simply because you ARE worthy of it friends!
-

𝕎𝕚𝕝𝕕 ℝ𝕚𝕔𝕖 𝕋𝕦𝕣𝕜𝕖𝕪 & 𝕄𝕦𝕤𝕙𝕣𝕠𝕠𝕞 𝕊𝕠𝕦𝕡
-
This was perfect for the leftover turkey this weekend!
-
Ingredients:
1. small yellow onion
2. celery
3. fresh garlic
4. Fresh parsley
5. Bay leaves
6. Fresh thyme
7. carrots
8. mushrooms
9. 3 cups wild rice
10. cream of chicken soup base
11. 1 & 1/2 cup of Milk
12. Chicken bone broth
13. Extra virgin olive oil
14. Cooked chopped turkey

Instructions:
1. Cook celery, onion, carrots & garlic with olive oil in Dutch oven until brown
2. Add the rest of the ingredients & cook on stove top until done
3. Add salt/pepper to taste
4. Add extra bone broth if too thick
5. Enjoy!
-

𝒮𝓊𝒸𝒸𝑒𝓈𝓈 𝐼𝓃 𝐿𝒾𝒻𝑒 𝒞𝑜𝓂𝑒𝓈 𝒟𝑜𝓌𝓃 𝓉𝑜 𝟧 𝒯𝒽𝒾𝓃𝑔𝓈
-
This isn’t my opinion, it’s researched based science from a national study of over 300k people. The study was conducted to truly understand why some people are high performers while others struggle with day to day life. Here’s what they found:
1. Our peer group - sociology is a powerful variable
2. Our habits - living a conscious life & being mindful
3. Our mindset - personal empowerment is key
4. Our health - having the energy to take on life challenges
5. Our goals - we are purpose driven and without ambition, clarity is lacking
-
Today is the last day to sign up for my Healthy Holidays Challenge Group where we adress all these topics! Let’s go into 2024 with the tools to make tangible change in our lives!
-

Perspective preceeds enlightenment 🧘🏻‍♀️
-
When we perceive a situation in a different way, suddenly we have power over that situation. Negative experiences can make us feel victimized in the moment. But really, that person yelling at you in traffic had nothing to do with you. Sometimes giving those moments the objectivity it deserves helps us gain a new perspective. Ask yourself it this happening TO me or happening FOR me? Or does it have anything to do with me at all?
-
Learning to be centered amongst the chaos, even when the highest paid engineers in the world are feeding you division, even when your world is on fire, even when when your week is stressful, is the true fruit of mindfulness.
-
Ask yourself if that negative experience -or that negative emotion -is something you want to perpetuate or release? Will you let it control your day or your week? Do you want to be driven by negative impulses? Or would you rather choose authenticity, kindness, grace, peace, and love?
-
Today I hope you choose to be your most empowered, centered self! 🧘🏻‍♀️🥰
-

𝔏𝔢𝔱’𝔰 𝔤𝔬 𝔦𝔫𝔱𝔬 𝔱𝔥𝔢 𝔥𝔬𝔩𝔦𝔡𝔞𝔶 𝔰𝔢𝔞𝔰𝔬𝔫 𝔴𝔦𝔱𝔥 𝔤𝔯𝔞𝔱𝔦𝔱𝔲𝔡𝔢 𝔞𝔫𝔡 𝔦𝔫𝔱𝔢𝔫𝔱𝔦𝔬𝔫
-
Have you ever felt so overwhelmed by the holidays you never take the time to actually enjoy them? Me too! The Christmas chaos can even be very stressful for those of us proudly called “Santa” or my personal favorite “The Magical Christmas Fairly”
-
But we don’t need to experience the holidays like that! Here are my 3 tips for getting the most of our holidays:
1. Do something fun for YOU - no I’m not talking about the endless tasks like the Santa village & making treats. Something that you find fun such as watching a movie snuggled up or getting a pedicure with your BFF.
2. Take a gratitude walk - even if you’re not where you want to be this year, we can all find gratitude in the fresh air & sunshine
3. Join my Healthy Holidays Challenge Group - we are covering tactical strategies that you can do in your daily activities that help you find the JOY again in the season like wellness, mindfulness & movement

Let’s take back our holiday season & make this the best one yet friends ✨
-

𝟑 𝐑𝐞𝐚𝐬𝐨𝐧𝐬 𝐖𝐡𝐲 𝐈𝐭’𝐬 𝐈𝐦𝐩𝐨𝐫𝐭𝐚𝐧𝐭 𝐭𝐨 𝐓𝐫𝐚𝐢𝐧 𝐘𝐨𝐮𝐫 𝐂𝐨𝐫𝐞 𝐚𝐬 𝐘𝐨𝐮 𝐀𝐠𝐞
-
I would argue that core training is one of the most - if not THE most - important thing we can do as we age & here is why:

* Stability: Core training enhances balance and stability, crucial for preventing falls as we age.
* Posture Improvement: A strong core supports proper posture, reducing the risk of musculoskeletal issues and enhancing overall well-being.
* Functional Independence: A resilient core improves daily activities, from bending to lifting, promoting independence and an active lifestyle as we grow older.

Start with the basics like using dumbbells standing up, practicing mobility or yoga, and using a core ball. Then as you get stronger, decline sit ups, eventually adding weights. Strength & functional training can improve the quality of your life & enhance your health esteem ☺️💪🏻
-