Hey there Superwoman!
Life is a whirlwind of responsibilities, challenges, and never-ending to-do lists. Am I right? Stress can sneak up on you, making you feel like you’re carrying the weight of the world on your shoulders. How many of us feel like we are the only ones that we can count on, that everyone else counts on, and there is no end in sight? No worries, we got this. For real, we can manage this. It’s time to put on your cape and unleash the power within. Here are my 3 ST’s that I believe are the secret sauce to controlling and managing stress. STretching, STrength, and STamina. These 3 weapons unleash your superpowers, allowing you to release stress, boost your mood, and feel the unstoppable force that you are!
Did you catch that there is a physical component to all 3 of these tools? I’m sure you’ve heard it. Movement increases serotonin levels, you know, the hormone that helps stabilize your mood, reduce stress, and creates a general sense of well-being. It also decreases depression and anxiety. FYI - ANY movement can do that. Let’s break down how these 3 specific tools help.
Stretching
Stretching activates your parasympathetic nervous system and increases blood flow to your muscles and your brain. It also releases endorphins that help to reduce pain and enhance mood. Sort of like waking your body up from a long nap, it loosens muscles and invites a wave of revitalizing energy.
It also reduces muscle tension, which reverses the cycle of tension, tightening, and pain. Have you ever heard about women crying during hip release exercises? It’s a real thing, the release of tension in some areas of your body creates a sense of vulnerability and can be emotional. It’s a GOOD release.
Many of us think about yoga when we think stretching, that is a good option. Finding the right style and instructor makes all the difference. But it doesn’t have to be formal. Spend five or ten minutes first thing in the morning or right before bed with some meditation style music - or silence - and stretch. Go slow, breath deep, hold the poses for a couple of breaths, and release the tension. Take your time. Lean in to what your body and mind need. It really can be just that easy.
Strength
Superwomen need strong bodies to tackle whatever challenge heads their way! Hold on, don’t run away until you hear me out. I’m not asking you to go to a muscle bound gym for full on intimidation. This is just as easy as stretching. I promise!
Strength training can enhance your quality of life and improve your ability to do everyday activities. It protects your joints, and improves your balance. And let’s talk vanity. Look up images of 10lbs of fat vs 10lbs of muscle. They are sooooo different. Muscle takes up much less space in our body than fat. And it burns a lot more calories. Clear mind and better body = a win-win in my book!
Now, as promised you don’t have to be squatting 400lbs to see major benefits. Take the pressure off, start where you are and work up from there. Here are a couple of ideas:
Body weight exercises. No equipment needed. Your body is the only weight you need. Squats, lunges, planks, and push-ups (on the wall or from your knees as needed) can give you a full body workout that quickly improves your strength and absolutely makes you feel empowered. Don’t worry about starting with a low number of reps and working your way up. That’s called progress and we’ll take it. If these are new to you look up the forms to prevent injury. There are lots of apps and videos available to learn what you need to know.
Resistance Bands: Easy to access, cheap, they work on the go, and come in pretty colors. These versatile bands add an extra challenge to movement. You can use them for bicep/tricep curls, bench press, leg press, squats, you name it. Again, lots of apps and videos available to help you get started.
Stamina
Last one, all of the hormone and endorphin rules still apply. Stamina is built through cardiovascular workouts. But here’s the thing. Building stamina 100% contributes to your physical fitness but it also builds mental resilience.
You don’t need to run a marathon to build stamina and get the positive impacts of cardio. If you like to run or jog and it feels good for your body, awesome, go for it! If not, a walk or a bike ride will create the same benefits. Bonus points if you can do it outside. Or, how about kickboxing, swimming, skating, stair climbing, or dancing? The possibilities are endless. Classes at the gym, outside or behind closed doors. Find what works for you. Don’t be afraid to try something new.
Bringing it all together
So, superwoman, you have the power to manage your stress and bounce back more quickly when it still finds a way to sneak in. You can embrace a healthier, happier you by incorporating stretch, strength training, and stamina building into your daily routine. It does not have to be all day, every day. Remember the last blog post - we are not focused on perfection, we are working towards progress. Find the balance that works for you. You will feel stronger, happier, and ready to face whatever challenge lies ahead.
I’d love to hear from you. Reach out via social media or my website. Check out my meditations on YouTube. I am also releasing a new program called Success Accelerator which is a one on one session that combines the breath and movement of Qi Gong with the subconscious reprogramming of hypnotherapy to removing your limiting beliefs and unleash your hidden potential for your ultimate success in any area that you choose to work on. Reach out if you’d like to learn more!
All the best,
BONUS CONTENT:
Essential oil for stress reduction. Here is my favorite combination. Lavender, Peppermint, and Lemon. This combination is calming, relaxing, and uplifting all at the same time. I use it as a perfume, I diffuse it, and I’ve made bath products with it. It is a fabulous summer scent.
***My caveat to essential oil is please don’t go cheap, use a reputable source that you trust. They are not regulated and often contain chemicals that are more harmful than helpful.
Oracle card for August.
Your heart is a healer.
You are now offered healing for the heart in all matters of love and forgiveness. Your heart is a divine genius, a true healer. It knows how to experience all emotions - from the heights of bliss and pure divine love to the depths of sadness, loss and the pain of betrayal. It can arise renewed, again and again. This oracle asks you to give your heart some extra love. It is working hard for you - to heal, renew, and open to the next chapter. There is something special in the wings of your life, and your heart is guiding you toward it. Continue to let go of meanness, cruelty and pain from the past. Let it be. Give your mind permission to tune into the loving wisdom of your heart that always knows the way to heal and move closer to the divine fulfillment of your highest destiny.
Angelic Lightwork Healing Oracle
Alana Fairchild
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