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Uncover the secret symphony of your digestion as we orchestrate a deep dive into the gut-brain connection and its profound influence on your moods. Prepare to learn how the Enteric Nervous System, our incredible 'second brain,' plays maestro to a host of neurotransmitters, including serotonin, and how a vibrant and varied microbiome could be your ticket to emotional equilibrium. In this week's Feelings Fitness road trip, I'll guide you through a culinary exploration of 14 mood-boosting foods that are sure to harmonize your diet with your well-being. We're talking about the brain-boosting power of omega-3s from fish like salmon and tuna, the mood-lifting benefits of dark chocolate, and the gut-supporting wonders of fermented foods that pack a probiotic punch.

Then, gear up for a delicious journey that marries nutrition with neuroscience, as I introduce foods that are not just good for the body but also for the soul. You'll learn how to infuse your weekly meals with vitamin B-heavy greens, mood-stabilizing complex carbohydrates, and even that cup of coffee that might just perk up your neurotransmitters in more ways than one. Whether you're sipping on soothing teas, nibbling on berries, or adding a sprinkle of chia seeds to your morning routine, these 'good mood foods' are practical, tasty, and science-backed. So tune in for an episode that promises to feed not just your body but also your mind, leaving you inspired to create a happier, healthier plate and palate.

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Embark on a transformative health odyssey with us as we explore the profound connection between our dietary choices and yoga practice. This week's Feelings Fitness Podcast peels back the layers on how the simple act of refueling our bodies can supercharge our physical and mental well-being. I'll walk you through my personal food diary, revealing the energizing synergy of bananas and peanut butter, and the sustaining power of a hearty quinoa bowl. We'll also delve into the benefits of organic produce, particularly those notorious for high pesticide levels, proving that what's on your plate not only sculpts your physique but lifts your spirits too.

As your guide, I'll take you step-by-step through my daily nutrition strategy, from the convenience of meal replacement shakes to the evening ritual of sipping green tea paired with dark chocolate bliss. We recognize that life isn't about rigid dietary perfection; it's about discovering a balance that resonates with your lifestyle. By sharing my journey, including those inevitable cheat days, I encourage you to begin your own by keeping a food journal—identify one positive change this week. Together, let's foster a community dedicated to cultivating homes, habits, and happiness, all rooted in the philosophy of a fit mind, body, and spirit.

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Ever felt like your fitness routine is missing that secret ingredient? Our Feelings Fitness journey this year might just be the game-changer you've been searching for. As we reflect on 52 weeks of growth in home health, happiness, and habits, be prepared to revolutionize your approach to well-being. This episode is a treasure trove for anyone ready to integrate their mind, body, and spirit into their fitness regime, with a special spotlight on the transformative power of yoga. You'll discover how yoga transcends mere flexibility and taps into something much deeper, promising improvements in mental focus and creativity that go beyond the mat.

Join us as we unravel the mysteries and mishaps of yoga, addressing why so many resist it despite its vast benefits. We dismantle the barriers with ease, highlighting how yoga can be tailored to anyone’s needs - from the ultra-busy to the skeptics who find stillness daunting. Learn how professional athletes to office dwellers can enhance their performance and prevent injuries through the practice. By the end of our chat, you may just find yourself embracing the calm and recognizing the beauty in what some call 'boring', unlocking a new level of brilliance in your everyday life. Say goodbye to misconceptions and hello to a holistic pathway towards peak physical and mental health.

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Discover a treasure trove of serenity as we reflect on a transformative year with the Feelings Fitness Podcast, exploring the potent practices of breathwork that fuse the mental with the physical. In this episode, we unravel how this ancient yogic wisdom can be a game-changer for emotional regulation, stress alleviation, and an array of physiological enhancements. You'll be introduced to an assortment of techniques, from the calming alternate nostril breathing to the stimulating breath of fire, each with the potential to rebalance your inner world. For those navigating certain health conditions, I'll share how to approach breathwork safely, as well as stress the merits of starting with accessible exercises, crafting a reliable self-soothing repertoire for when life turns turbulent.

As we circle back to the wisdom gleaned over the past year, I extend an invitation to weave breathwork into the very fabric of your daily routine. Imagine the impact of investing just sixty seconds into mindful breathing—it's a practice that can transform your state of being, whether you're a newcomer or a seasoned practitioner hungry for fresh techniques. Stepping into this episode, you'll absorb pivotal insights that have illuminated our paths towards a more harmonious, joy-infused, and holistically healthy existence. Allow this session to inspire a rejuvenation of your breathwork habit, celebrating growth and the progressive strides we've made as a community dedicated to fostering a fit mind, body, and spirit.

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Feel the rush of enlightenment as we unpack the secret to remaining unflappable under pressure. This week's Feelings Fitness Podcast episode takes you on a journey to discover your brain's emotional epicenter, the amygdala, and provides the keys to prevent its notorious hijacks. Imagine being able to stay composed in the eye of a storm, where stress and threats lose their grip on your reactions. We delve into the art of mindfulness and breathwork, sharing transformative strategies that keep you grounded and in control, ensuring your logical reasoning stays in the driver's seat.

Join us for an empowering session, where we revisit a year's journey condensed into 52 insightful days. You’ll learn how to pinpoint triggers, remain present with your emotions, and turn potential overreactions into thoughtful responses. No guests this time, just us and a wealth of wisdom gleaned from past episodes—all focused on strengthening your emotional fitness. Get ready to transform your daily routine with practices that promise not just to change the way you feel but to revolutionize the way you engage with the world around you.

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Embark on a journey of emotional rejuvenation as we delve into the art of loving kindness meditation, and uncover how it can significantly uplift your mental landscape. This episode isn't just a conversation; it's a promise that by the end, you'll be equipped with a transformative practice that enhances empathy, eases stress, and paves the way for a more compassionate existence. I'll share with you the simple yet profound steps of this meditation, and together we'll set a challenge to weave loving kindness into our daily rituals. Imagine the profound impact on your life when you begin to feel the shifts in your brain, leading to a more harmonious internal world.

In the realm of emotional health, we spotlight the amygdala, our brain's sentinel, guiding us through the highs and lows of our feelings. I'll take you through the science of how mindfulness can tame the sometimes unwieldy emotional responses triggered by this tiny yet mighty organ. Reflecting on a year's worth of shaping healthier habits and happier minds, our discussion is a compressed yet impactful tour of the insights gained from previous episodes. As we look forward, I invite you to recommit to the practices that have carried us thus far, continuing to build a foundation of health and happiness that endures.

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As we cruise through the second quarter of our Feelings Fitness journey, we've shifted gears to prioritize health, zooming in on the mind for the month of April. The open road of our minds can be cluttered with the traffic of stress, but what if there was a way to navigate through it with ease? That's exactly what we set out to discover in this week's episode, where we delve into the transformative practice of mindfulness. We trace its origins from ancient Buddhist and Hindu teachings to its impactful integration into Western culture by John Kabat-Zinn. Imagine a tool so powerful that it not only alleviates stress but also dismantles those pesky habits that hold you back. By the end of our talk, the promise of a calmer, more collected mental state beckons, as we explore the application of mindfulness in everyday activities to preempt stress-induced physical symptoms.

This episode is a treasure trove of insights, starting with a case study from psychology that illustrates how mindfulness can help us break free from the cycle of reward-driven behaviors. We share stories and practical tips on how to introduce mindfulness into daily life, whether it's through a mindful eating exercise with children or simply being present during a conversation. The wisdom of Gretchen Rubin is our guiding star, reminding us that "keeping up is easier than catching up." So, I challenge you to embrace each moment of the upcoming week with open-hearted awareness. By the time we sign off, you might just find yourself equipped with a set of mindfulness tools ready to smooth out life's bumps. Let's embark on this road to mental wellness together, shall we?

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Join me as we revisit Road Trip lessons from 2023
This is 52 weeks of episodes in 52 days.
We'll follow the 2023 Road Map
We'll cruise along  to find out what's in store for 2024.

March 2023 Revisited
Revving up to leave HOME and head into HEALTH
Progress NOT perfection

Products at HOME - eco-friendly, non-toxic
1. Ahimsa - dishware for the kids
2. Bamboo cups (specific brand unknown)
3. Caraway - ceramic cookware
4. Young Living Thieves for cleaning
5. Norwex - cleaning cloths
6. Boll and Branch - bed sheets and towels
7. Amethyst crystal by the bed
8. Lavender in the diffuser
9. Primally Pure - skin care
10. Thrive Causemetics
11. Viuori - clothing
12.Tom's - shoes

If you are loving the podcast, please share it with a friend.
Join me over on IG and FB, Feelings Fitness
Check out the website www.feelingsfitness.com
Get on the email list.
Keep in touch via email, [email protected]

Send us a text

Join me as we revisit Road Trip lessons from 2023
This is 52 weeks of episodes in 52 days.
We'll follow the 2023 Road Map
We'll cruise along  to find out what's in store for 2024.

Last week we created #springintospring task list

Mindful March Review
Equitable distribution of task
Having a system to refer to when someone else needs to step into your shoes.
Outsource tasks only when you are financially fit 

Morning:
Have a cup of coffee
Wake the kids up
Set out kids school supplies/clothes
Make breakfast(menu of options). 
Feed the cats.
Unload dishwasher.
Make the lunches(menu of options).
Tend to the laundry room,
Clean up the breakfast dishes 
Make the beds. Change into workout clothes.
Kids get ready for school and off they go.
Work.

Evening:
Start making dinner early.
Eat. Clean up.
Homework.
Start a load of laundry.
Set out school clothes.
Family time - game, read, get off electronics
Start the dishwasher.
Take out the trash.
Shower. Read. 
Bedtime.

Goal: Family pitches in wherever they can. Perhaps take out the trash, etc.

Weekly Task Timeline
Monday - money (pay bills, set budget, etc.)
Tuesday - timeline (make appts, etc.)
Wednesday - wash (laundry)
Thursday - thankful (write thank you notes, etc.)
Friday - fashion (buy outfits for upcoming events, etc.)
Saturday - social (online and in real life)
Sunday - spiritual (church, family time, etc.)

Does your household have an equitable distribution of efforts?

If you are loving the podcast, please share it with a friend.
Join me over on IG and FB, Feelings Fitness
Check out the website www.feelingsfitness.com
Get on the email list.
Keep in touch via email, [email protected]

Send us a text

Join me as we revisit Road Trip lessons from 2023
This is 52 weeks of episodes in 52 days.
We'll follow the 2023 Road Map
We'll cruise along  to find out what's in store for 2024.

Feelings Fitness Signature Seasonal Invitation
#springintospring is upon us in this 2023 Crash Course
March 1- March 20

With DeJunk January completed, 
some of the heavy lifting for spring into spring is already done.

My take on Time Changes. Spring forward.

Feelings Fitness Framework: Home. Health. Happiness.

Home:
1. Schedule outsourced tasks.
2. Decorate for spring
3. Check out the coat closet - out with cold, in with warm weather.
4. Map out flowers and outdoor furniture
5. Check in with all appliances
6. Check in with organic + eco-friendly items
7. Choose something, one thing to deep clean
Health:
8. Schedule pampering appointments
9. Spring break eating - meal plans
10. Spring break exercise
11. Yoga outside
12. Pranayama - breath work outside
13. Tap into a spiritual connection
14. Journal your intentions
Happiness:
15. Set out spring break stuff
16. Finalize spring break details
17. Easter outfits, etc.
18. Spring surprises for friends and family
19. Plan a spring break kick off cocktail or mocktail
20. Welcome to spring - take a walk with a friend

If you are loving the podcast, please share it with a friend.
Join me over on IG and FB, Feelings Fitness
Check out the website www.feelingsfitness.com
Get on the email list.
Keep in touch via email, [email protected]