Jennifer Hanway

Enliven Your Lightest, Brightest You

Jennifer Hanway is a Holistic Nutritionist, Bio Signature Modulation Practitioner and Certified Personal Trainer, originally from London but now living in Newton Centre and working in Back Bay, Boston.

Filtering by Tag: inflammation

5 Simple Ways to Ease Post Workout Soreness

A lot of my personal training clients are ‘mentioning’ their post workout soreness after their sessions. These particular clients are in the middle of tough training phases right now, so a little muscle soreness is natural, but there are some simple things that can be implemented to help ease the pain! When a client asked how much soreness is natural I tell them that it differs from client to client and depends on the workout / training phase, and a little soreness up to 48 hours post training can be expected. A red flag for me is when the soreness is debilitating and affects everyday life, other overtraining signals can be lack of progress in the gym, disrupted sleep and feeling like there is ‘no gas in the tank’. At this point training should be reduced and strategies such as extra rest, yoga, and nutrition support should be implemented.

If there are no red flags then I ask them to implement the following, and may even bring them in an Anti Inflammatory Mango Smoothie if they are working extra hard!

Drink more water: I know this may sound obvious, but proper hydration can increase performance and reduce post workout muscle soreness. Ensure you are drinking water throughout the day, not just during and after the workout, and aim for at least 0.7 ounces of water per pound of bodyweight as your personalized water goal.

Train more often: this may sound counterproductive, but training large muscle groups at least 3 times a week can condition the muscles to hard training and eventually reduce post workout soreness. This is also why new trainees may experience more soreness than those more experienced, and why you may be more sore after a changing your workout. So hang in there - it gets better!

Warm up and cool down properly: boring, I know, but reducing muscle soreness starts even before your workout does. I ask my clients to walk, bike or row for at least 8-10 minutes (more if they have a desk job and are coming to me during their work day), then complete another 5 minutes of mobility work and dynamic stretching. Warming up has so many benefits, preventing injury, improving performance, preparing the mind for exercise, and reducing soreness post workout.  After working out I ask my clients to foam roll and stretch for as long as they can. If they are in a rush then I advise them to stretch post shower or in the evening before they go to bed. 

Take a cold shower: this is my favorite way to ease muscle soreness post workout, and can be really enjoyable once you are used to it! A cold bath or shower post workout increases circulation, bringing fresh blood to your muscles to help repair, lower inflammation and increase recovery speed. It also has the added benefit of tightening skin and giving you a great glow! If this is too much to bear try switching to a cold shower for the last 2 minutes after your hot shower.

Supportive nutrition and supplementation: if you are working hard in the gym your nutrition should support your efforts. Ensure you are well fueled before training (a mixture of protein, carbs and fat 60-90 mins before training is ideal), and a strategic post workout shake can give your muscles the materials for repair whilst lowering inflammation.

Turmeric (the active ingredient being curcumin) is a wonderful anti inflammatory, and can be use to great effect either in food or supplement form. One of my favourite functional foods is Inflam PX from the Poliquin Group, which contains turmeric extract (along with other anti inflammatory and healing compounds) that can be consumed on its own, or I like to add it to a vanilla protein shake. I recommend Inflam PX to all my clients if they get injured or after surgery, but it can also be used everyday to support hard training. 

You can also replicate this at home with my Turmeric Mango Coconut Protein Smoothie, which also contains collagen powder which is my go-to for muscle repair and ginger which also has anti-inflammatory properties: 

Anti Inflammatory Mango Protein Smoothie 1 scoop vanilla protein powder 1 cup coconut milk ½ cup filtered water ½ cup frozen mango ½ banana 2 teaspoons collagen powder 1 teaspoon fresh grated turmeric or turmeric powder 1 teaspoon fresh grater ginger or ginger powder Throw ingredients in a blender and blend until smooth.
Anti Inflammatory Mango Protein Smoothie 1 scoop vanilla protein powder 1 cup coconut milk ½ cup filtered water ½ cup frozen mango ½ banana 2 teaspoons collagen powder 1 teaspoon fresh grated turmeric or turmeric powder 1 teaspoon fresh grater ginger or ginger powder Throw ingredients in a blender and blend until smooth.

Anti Inflammatory Mango Protein Smoothie

1 scoop vanilla protein powder

1 cup coconut milk

½ cup filtered water

½ cup frozen mango

½ banana

2 teaspoons collagen powder

1 teaspoon fresh grated turmeric or turmeric powder

1 teaspoon fresh grater ginger or ginger powder 

Throw ingredients in a blender and blend until smooth.

My Top Five: Beauty Boosting Foods You Already Have at Home

  Our Instagram and Facebook feeds are full of exotic looking superfood smoothies and acai/moringa/matcha/unicorn horn bowls, that promise glowing skin and endless energy, but what about the humble kitchen staples we all have in our refrigerator and panty?

There are many 'everyday' foods we already have at home that can deliver the same results as these 'superfoods', but that are easily accessible and a fraction of the price! Here are my top five everyday 'Glow For It' foods:

Apples

My favorite fruit, and I'm living proof that an apple a day does keep the doctor away!  Apples are a antioxidant powerhouse (they have the second highest levels of antioxidant activity of commonly consumed fruit in the US), containing host of phytochemicals such as quercetin, catechin, phloridzin, and chlorogenic acid.

How does this translate to beauty benefits? Quercetin acts an anti flammatory for the skin, reducing free radical and UVB damage, and it also has anti aging properties. Apples are also a great source of pectin, a soluble fiber found in the cell walls of plants. This type of fiber is super gut friendly (remember great gut health is one of the keys to great skin), has been shown to help balance gut bacteria, helps to keep you satiated, and has a detoxifying effect.

The key to getting the most of benefits from an apple - eat the skin as this is where the majority of the nutrients are housed. I love to munch on apples as a snack, and they are a staple of my green smoothies (including the skin) on a daily basis.

Apple Hearts
Apple Hearts

Avocado

Where do I start with the beauty benefits of avocado? Full of wonderful monosaturated fatty acids (the good fat), avocados are a great source of oleic acid, an omega 9 fat that can help with lowering inflammation within the body. They contain lutein, an antioxidant that is important for both skin and eye health. Avocados are rich in fiber, Vitamin E which keeps skin cells strong and hydrated and B Vitamins that are essential for energy production, and that assist in lowering redness and inflammation in the skin.

Avocados are also a budget friendly beauty food as they are one of the 'Clean 15' - meaning you can buy conventionally grown avocados (as opposed to organically grown) as their thick skins are a great barrier to pesticides.

Something you may not know about avocados - you can actually eat the pit! The pit (or seed) is where you will find 70% of the avocados's antioxidants, and avocado pit oil can increase collagen formation, keeping skin young, firm and wrinkle free! A word of warning though - you need a heavy duty blender to handle these!

I eat avocados with my breakfast, throw in my smoothies, even use them as a face mask! I also love them as a dessert food - check out my Avocado and Cacao Mousse recipe here! 

green avocado on the dark wooden table
green avocado on the dark wooden table

Oats

Oats contain a double whammy of fiber - soluble and insoluble, both of which are fundamental to great gut health and digestion (a healthy gut is the foundation of beautiful skin). Although they are a carbohydrate they are have a very low glycemic load due to their high amounts of fibre and protein content, making them a great option for sustained energy throughout the day.

Their beauty benefits? They are rich in minerals, including manganese, which is important for healthy hair and vibrant hair color, iron, for strengthening hair and nails, and selenium which is essential for skin elasticity.

Oats are absolutely one of my staple foods, from traditional oatmeal, baking with oat flour, overnight oats and as a component of my go to beauty snack: Glow Bites!

Just like avocado, oats are also wonderful for your external beauty, and one of my favorite green beauty products to contain oat flour is from SW Basics:

on a wooden spoon oat flakes
on a wooden spoon oat flakes

Olive Oil

Olive oil has fallen out of fashion recently to its hip cousins coconut oil, ghee and grass fed butter. Whilst those are all wonderful options, olive oil still has a myriad of beauty benefits that we can enjoy on a daily basis.

Due to its high content of Omegas 3's, olive oil is a natural anti-inflammatory agent, which can help in reducing puffiness and redness in the skin, as well as improving body composition (the body's muscle mass to fat ratio). Its high in anti oxidants (including phenols) and Vitamin E which can protect the skin from harmful UVA rays and helps to strengthen skin membranes.

Olive oil is great for using in salad dressings and for drizzling on veggies - a little fat helps the body to absorb all the amazing vitamins and minerals from your nine (!) a day.

Not all olive oils are equal however, choose wisely and always pick an organic Extra Virgin Olive Oil for beauty betterment! Most importantly, save olive oil for post cooking only as heating it can alter its structure and can change it from an anti inflammatory to a pro inflammatory food source.

Olivenöl, Fleur de Sel und grüne Oliven, Draufsicht
Olivenöl, Fleur de Sel und grüne Oliven, Draufsicht

Sweet Potato

My number one when it comes to carbohydrates for beauty. The beautiful orange color is an indication of the high amounts of beta-carotene present, that converts to Vitamin A within the body. Also containing Vitamins B and C, these 3 vitamins keep skin smooth, ensure cell turnover, and regenerate collagen. They are also a low GL carbohydrate due to the huge amount of fiber they contain, ensuring an energy boost but not a blood sugar spike. Yams however are different from sweet potatoes, and are nutritionally inferior, so choose carefully! 

Some of my clients complain that sweet potatoes take forever to cook, but a great tip is that you can throw them in the slow cooker! Just wash and piece the skins, and throw in your crockpot on low for about 4 hours. You will then have perfectly cooked sweet potatoes that you can eat whilst warm, save for cold, or even freeze for another time.

If I'm in a rush post workout I love to throw cubes of frozen sweet potato into a vanilla protein smoothie for a beauty boosting blast that tastes like a milkshake!

Sweet potatoes season
Sweet potatoes season

And there is one extra booster that I have to mention: Water!

Water is such a simple component of beautiful skin that sometimes it gets forgotten about in these types of lists! Up to 60% of the human body is water, and, unlike the other foods in the list here we can feel and see the results of not drinking enough water in a matter of hours.

Consider a water goal of 0.7 ounces per pound of body weight, and even more if you train hard or to tend to be a ‘sweater’!

Beat the Christmas Bloat!

Some people have what my Dad would call 'cast iron guts'! They can eat or drink anything they want, and have no nasty side effects. I am not one of those people. I am on the extreme end of the spectrum however; I have a severe gluten allergy that was undiagnosed until my early 30's (like a lot of the people in the health and wellness field I became frustrated when conventional medicine could not help me, and started to do my own research, but thats a story for another day), I'm intolerant to dairy (gluten and dairy sensitivities often go hand in hand), and I caught Typhoid whilst working at a fitness resort in Mexico in my late twenties.

Because of this I am very strict with my diet and avoid gluten, dairy and eggs like the plague. Even so, being out of routine, increased calorie intake and more alcohol and sugar than usual (my mother in law bakes amazing GF and DF treats for me) can result in 'stomach upset' (my polite English terminology), which in my case means bloating, gas, constipation and generally feeling miserable.

Below are my 3 tried and tested ways of helping my gut through the holiday period:

Friendly Bacteria

Probiotics are in common use now, and most people understand the benefits of incorporating them into their diets either in the foods they eat or as a supplement. I like to go two-fold on this when I know my digestive system is going to work a little harder than usual: I up my intake of probiotic rich fermented foods (goats milk kefir and sauerkraut are my favorites, you can buy both from Whole Foods), and every evening I take a good quality probiotic supplement from the Poliquin Group.

What is not as well know is that Probiotics need to feed on Prebiotic fiber to be active in the gut. I like to ensure my prebiotic fiber comes from my diet, great sources are fibrous veggies such as artichokes, leeks, dandelion greens and chicory. These are best eaten raw, but you can still get some of the benefits by lightly steaming them. Bananas (the greener the better) are also a great source of prebiotics.

I've also started to bring a bag of " target="_blank">Tiger Nuts with me when I travel - these little guys are not nuts, but tiny little tubers that are an amazing source of prebiotic fiber. You can also cook with Tiger Nut flour, and watch out for some Tiger Nut recipes on the blog in 2016!

Tiger Nuts
Tiger Nuts

Get Moving

Such a simple thing, but I find it makes a huge difference in my digestion and ahem, motility. I've learnt the hard way that I need to move my body everyday for all aspects of my health, and my favorite way to do this on holidays is to go for a walk, and practice some basic yoga poses that aid digestion.

Here is a 5 minute Yoga for Digestion video from ekhartyoga.com that is suitable for everyone:

[embed]http://https://www.youtube.com/watch?v=Lefh3wWcCHs[/embed]

Green for 'Go'

The fiber from green smoothies (not juices) is a great way to help everything move through the digestive system with a little more ease, and adding pineapple, lemon, parsley and ginger can help with gas and bloating. Below is my favorite 'stomach saving' green smoothie recipe:

1 cup fresh or frozen pineapple chunks 1 cup water or coconut water (or 1/2 and 1/2) 1/4 cup fresh parsley 1 teaspoon freshly grated ginger 1 cup leafy green veggies such as kale, chard, spinach or dandelion greens Big squeeze lemon juice Blend together until smooth and enjoy!
1 cup fresh or frozen pineapple chunks 1 cup water or coconut water (or 1/2 and 1/2) 1/4 cup fresh parsley 1 teaspoon freshly grated ginger 1 cup leafy green veggies such as kale, chard, spinach or dandelion greens Big squeeze lemon juice Blend together until smooth and enjoy!

I hope these suggestions help you as much as they help me. If you have any questions about this post please comment below, and if you have any 'stomach savers' you would like to share I'd love to hear them.

Rest and Reset: The Importance of Less Stress, More Sleep

The holidays are a wonderful time, but they can often mean self care and sleep get a little neglected. With this in mind I wanted to draw attention to an old post that rings true especially at this time of the year...Isn't sleep a blessing?  Not only does sleep make you feel wonderful, it has some pretty amazing health benefits too: 

  • It helps to control weight and improves body composition (ration of body fat to lean muscle) in two ways. Sleep regulates the hormones that effect appetite, and when we don't get enough sleep our bodies produce more of the hormone ghrelin which in turn leads us to make poor food choices and consume more calories. Research studies have also shown that lack of sleep leads to less energy output, i.e. we are less likely to exercise (or even walk around the block) due to tiredness and lack of motivation.
  • It increases your ability to handle both mental and physical stress. Not only this but sleep lowers both blood pressure levels and the stress hormone cortisol.
  • It has a beneficial effect on our mood and our thinking. Not only does it make us feel happier and less worried (studies show a long term sleep deficit can lead to depression and anxiety) good sleep increases cognitive function, leading to better judgement, improved focus and less tendency to takes risks.
  • It enables cell repair throughout the body, important for both repairing muscles post workout (we are at our weakest state post workout due to the breaking down of muscle fibers, they will repair and get stronger whilst we sleep) and beautiful skin (repair at the cellular level results in less fine lines and wrinkles, and gives us a glowing, even complexion).
  • It decreases inflammation: chronic inflammation is the source of many diseases, including cancer, obesity, and heart disease. We all need some level of inflammation in the body to help heal and fight off infections, but when too much inflammation is present (this can be caused by a myriad of things, from stress to bad food choices and poor gut health) it can cause the immune system to malfunction, relating in auto immune conditions such as fibromyalgia, chronic fatigue and arthritis.

There are many simple ways to improve the quality of our sleep, below are five easy to implement health habits:

  • Introduce a caffeine curfew: for me this time is 3.30pm, for others it may be later or earlier, depending on your tolerance for caffeine. If you find your mind racing the minute you close your eyes start moving your caffeine curfew back by half an hour to see if it helps. One of my favorite alternatives is the caffeine free Turmeric tea from Numi Organics:

Numi Organic Turmeric Tea Amber Sun

  • Get outside in daylight: as the days become shorter we can find ourselves not seeing the daylight hours. By taking just a 10-15 minute walk outside at lunchtime you can normalize your circadian rhythm, letting your body know it is time to ‘wind down’ when the sun goes down.
  • Ensure adequate magnesium levels: due to our modern diets and extra environmental stresses the majority of us are magnesium deficient. Magnesium is needed in over 300 metabolic processes in the body, and is vital for ensuring a restful nights sleep .
  • Do not take the phone into the bedroom! Use an old fashioned alarm clock, or if you must use your phone turn the wifi off and switch to airplane mode for good measure. The electrical signals will have a negative impact on quality of sleep, even if you do not wake up. I love to use a daylight alarm clock for the most gentle, natural way to wake up:

Philips HF3500/60 Wake-Up Light

  • Consider supplements for sleep: they are many natural supplements available that can help aid sleep, my favorite is a product called RestoREM from the Poliquin Group. RestoREM contains the nutrients 5-HTP, Phenibut and melatonin and to improves serotonin levels, resulting in better sleep patterns to leave you feeling refreshed and energised when you wake up.

The Poliquin Store

Sweet dreams everyone!

The information and materials provided in this blog are to support and assist people who are looking to improve their health and wellbeing I understand that all new dietary/supplements/ exercise programs should be undertaken after consultation with a medical doctor. Jennifer Hanway is not responsible for any injury or illness sustained whilst following the information in this blog.

How to Stay Well in the Winter

This article was originally posted last year, but with a lot of my clients coming down with the flu, I thought I should share with you all again! 

It happens to us all (even us wellness professionals). The leaves begin to fall from the trees, the temperature drops, and we start to feel the beginnings of a cold or even the flu. Sore throat, earache, headache, tiredness, and even stomach flu are all prevalent at this time of year. Below are my 5 top tips for stopping winter illness in its tracks, or for fending it off altogether!

Look to Your Gut Health

Did you know approximately 70 % of your immune system is located in your digestive tract? All 2, 000 square feet of your intestinal lining has a permeable layer that is permeable to nutrients but blocks bad bacteria. When this mucosal layer is compromised in any way (by stress, illness, infection, antibiotic use, food allergies or intolerances), food particles can escape into your blood stream. The body sees these particles as ‘invaders’, and will set off an autoimmune response to fight back from what it sees as a threat. This auto immune response can manifest in the body in many different ways, and if you struggle with chronic tiredness, or a lowered immune system , looking to improve your gut health may be of benefit to you.

Some simple steps to improve your gut health can be to eliminate trigger foods from your diet (wheat, gluten, dairy, sugar, soy, caffeine), to rebuild the lining of your intestinal tract and replace the healthy bacteria by using the following Poliquin Group supplements:

  • Proflora Excellence DF Caps
  • Megabiotic SP
  • L-Glutamine

Take Extra Care of Your Day to Day Wellness

Getting enough sleep, drinking plenty of filtered water, mitigating stress, and eating 7-9 servings of veggies a day, lots of lean protein, healthy fats and targeted clean carbs - all of these things can be underestimated in the fight for health at this time if year. Your body needs even more support in the winter months, so giving it the fuel and rest it needs to fight off infections is a huge part of supporting your immune system right now.

We also tend to veer towards warming comfort foods at this time of year, and our veggie intake may go down as we move away from salads to hot foods. A great way to mitigate this is to turn to soups and stews, and roast big batches of the delicious seasonal vegetables available at this time of year, such as squashes, carrots, kale and fennel with coconut oil and salt and pepper.

Cut the Caffeine

As we begin to feel tired and lethargic due to the seasonal change and reduction in daylight hours, we may be tempted to reach for the coffee cup a little more than usual. However, adding in more caffeine (even the low acid, organic coffee that I recommend) to an already depleted immune system and stressed adrenal glands may be the proverbial straw that breaks the camels back. When your adrenals are already stressed they will struggle to cope with the extra cortisol produced by the caffeine in the coffee. Unfortunately, the only time we can really drink coffee without negative health implications for our adrenal glands is when we are feeling fit, well and energetic!

Also caffeine can have a drying effect on your mouth and throat, which will only compound the sore throat and earache prevalent with winter illness. This is a great time to turn to caffeine free herbal teas which will both hydrate you and benefit your health. I love Numi teas which are available from Amazon as an alternative to coffee.

Numi Organic Turmeric Tea Amber Sun - 12 Tea Bags

Change Your Training

‘Overtraining’ at this time of year can also have a negative impact on our immune system. If you are beginning to feel unwell (or are having a busy, stressful week), you may wish to look at bringing down the volume of your training, and upping the intensity. This means utilizing a  strength based training phase for 4-6 weeks, in which you would lift heavier weights (upping the intensity), for less repetitions (lowering the volume).

Take Targeted Supplements

As a Bio Signature Practitioner I always recommend everyone to take at least a basic stack of foundation supplements (Vitamin D, Magnesium, Multi Vitamin, Fish Oil and a Probiotic). However at this time of year we can look to smart supplementation to support our immune system and get us back to full health in record time.

For general immune support at the change of seasons I like to add in the following (all products mentioned here are available through the link below):

  • Immutaki, a concentrated extract of 7 mushroom extracts that support cellular defenses and a healthy immune response.
  • Uber C, a Vitamin C supplement available  in capsule or powder form, best taken post workout.

At the onset of illness:

  • Immungraphis, a blend of asian and Ayurvedic herbs and antioxidants that promote a healthy immune response and especially support upper respiratory, liver, and immune system health.

Poliquin Group Supplements:https://main.poliquinstore.com/?___store=usw&acc=cd00692c3bfe59267d5ecfac5310286c

The information and materials provided in this article are to support and assist people who are looking to improve their health and wellbeing. All material is advice, opinion and recommendation, and you are under no obligation to follow the advice provided.It is not intended to be a replacement for diagnosis and/or treatment by a medical doctor. All new dietary/supplements/ exercise programs should be undertaken after consultation with a medical doctor.

Meditation 101: Scheduling Meditation into Your Busy Day

I chatted with Charity Collier, a Boston based Meditation teacher who is currently enrolled in the pioneering Master's program of Mindfulness Studies at Lesley University in Cambridge, MA. She is also a substance abuse counselor and uses meditation as a tool in her counseling practice. She currently facilitates meditation groups three times a week in the addiction recovery community. Charity's mission is to change the stigma of meditation and make it accessible  to all who are looking to stress less and feel more happiness in their day to day lives.

Case Study: Me, female, 35, Personal Training and Holistic Health and Nutrition Consultant. Understands the importance of meditation for stress relief and all round health and well being, but struggles to find the time and motivation. Has an ‘all or nothing’ approach, I feel I should meditate for 30 mins a day twice a day every day, but of course this does not happen….

 I understand on a basic level the importance of meditation, but can you elaborate?

This question has many layers. Going back to the foundations of meditation in the Buddhist practice, meditation was a form of mindfulness. It was how a person could be enlightened from their suffering mind. Meditation has worked its way into Western culture and is becoming popularized in a secular manner. 

Meditation allows a person to view their thoughts in the present moment. Whatever those thoughts are, the goal is to not judge, or cling to the goals is just to be aware of the thoughts, or of the fact you are thinking. 

By being aware of ones thoughts you can see where our mind is going to, ‘we befriend our mind’. We begin to see what emotions and feeling arise, and in these moments better understand ourselves, realize that we can let go of thoughts, and slow down the physically reaction stress and anxiety cause. The tool of meditation can help heal the stress filled mind. Once stress is lower then the physical benefits can be reaped.

Who can benefit from meditation? 

Every single human being. As a student of the first graduate program in the US for Mindfulness Studies I am seeing my colleagues apply mindfulness meditation to children in schools, children and adolescents with mental health issues such as ADHD and Autism, CEO’s  and employees of companies and elderly people with Alzheimer's. I myself facilitate meditation with people in addiction recovery.

What are the common myths about meditation? 

There are so many. I think the most common one is that people believe they have to shut off their mind, that the mind should not be thinking. That is impossible! Meditation is about being aware that your mind is wandering and just being aware of those thoughts.

Another myth is about people sitting around saying OM - this does not happen in a secular meditation practice. There are mantra meditations that I often do, but that is to help keep me in the present moment. 

 A big myth is that to benefit from a meditation practice you have to meditate for 30 minutes or even an hour. A five minute meditation can be just as beneficial for someone as 30 minutes. Life happens and I can not always get in 30 minutes, some days it is 10 or 15. I have a practice I recommend to beginners for doing meditation while at a red light. That is only a few moments and could change your whole commute.

A common myth is people believe they need to be in an exact environment. While being on a cushion sitting upright is the ideal position, it does not have to be the only position. There are body scan meditations which are done more successfully laying down. Also someone could meditate in bed. Some days when I wake up and have time I either sit right up and meditate or continue laying there and meditate.  

How would you help someone like myself create an achievable, sustainable meditation practice? 

First I would propose a realistic goal of time. Having a goal of 30 minutes 2 times a day is hard to sustain. Then when you do not achieve it you end up feeling bad, guilty and start judging yourself (ie the ‘Suffering Mind as mentioned above). 

I would recommend looking at your schedule. On busy days having the goal of 15 minutes, on quieter days or at the weekend aim for up to 30 minutes. I believe people can benefit from any amount of time in meditation.

Finding the time in the day would be the next step. Perhaps setting your alarm 30 minutes earlier than you have to and getting in a meditation practice before you start your day. Remember you can still lay in bed and meditate! Have videos for meditation in the office; come back to your office 15 minutes earlier from lunch, put on your ‘Do not Disturb’, and meditate for 15 minutes. 

If you find that your day has gotten away from you and you haven't found time to meditate, as get into bed for a night time meditation. It is a great way to ensure a wonderful nights sleep, as well as to let go of the stresses from the day.  

Just like fitness, the best way to start is to not think about it, just get started! Once you do you have already tackled the hardest part. Our ego minds are fearful of us doing something good for ourselves and it will talk us out of anything. It is being aware of that ego mind (which becomes clear with a consistent meditation practice), and when the ego mind starts talking you know not to cling and follow it.

Let go of the idea of a perfect meditation practice!

Please find below a 5 minute stress relief meditation that Charity was kind enough to create especially for us!

[wpvideo cx9C2lCT]

For more information on Charity and Meditating Together check out her daily meditation affirmations, inspirations and education posts on:

Facebook: Meditating Together

Instagram: @meditatingtogether

Twitter: https://twitter.com/meditating2ther

Periscope: @meditating2ther (Every Wednesday I do a live meditation on Periscope at 9pm EST)

Email: meditatingtogether@gmail.com

YouTube: Meditating Together

Charity will be joining me for the Wellness Talk next Tuesday to discuss how meditation can relief stress and aid a restful nights sleep. For tickets please click the link below:

https://www.movewith.com/events/rest-and-reset-with-jennifer-hanway

Contact: jenny@jenniferhanway.com