Why is it Key to Relax and How to?

Why is it Key to Relax and How to
?

Posted Leave a commentPosted in Featured, Health, Life

Why is it important to Relax and Tips on How to?

We are living times where everything is happening so fast. We are bombarded with media, messages, emails, constantly and it feels that everything carries a sense of urgency.

I got used to having to respond to every message or email I got almost immediately, having to run from one task to the next and always feeling that I was behind and not doing enough. It can be exhausting and I’m sure you know what I mean.

If we are constantly pushing ourselves to do more, must probably our stress levels are high and with it our cortisol.

Cortisol is the fight or flight hormone. It was extremely handy when we had to run from a tiger chasing us back a few thousand years ago. However, nowadays the tiger is the phone, the bills to pay, the email, the unhappy boss yelling, and so on.

And because those stimuli nowadays are almost constantly on, our Cortisol levels are always up.

So, what happens when we are stressed and Cortisol is high? 

When our fight or flight response is on, our body shuts down or compromises certain systems that are not useful when running away from the tiger, like the reproductive system, digestion, and detoxification.

This has multiple consequences for our health, especially when stress and high cortisol levels are chronically high.

Health issues related to high stress and cortisol are lower immune system, infertility issues, digestion problems, overweight, headaches, and many others.

This should be enough reason to consider reducing stress and add some relaxation during your day! 

So, how to relax? In a smart way

For many, this can be challenging, especially when having to deal with the feeling of not doing enough or staying behind.

But, please consider that you are doing it for your health. Also, I have found that relaxation done smartly can make you even more productive and certainly smarter.

Here are my 4 tips to relax during your day.

Start your day with a Morning Routine

I’m a big fan of morning routines. I like to start my day with 20 min of breathing practices and 5-10 min of visualization and mental preparation of my day. I follow it with a good breakfast high in proteins and fat, which keeps me satiated for many hours and keeps my brain working at its best.

Breathwork practice
My daily breathwork practice is my life savior!

Consider having in your morning routine some movement, meditation, hydration, good nutrition, and don’t check your phone for at least 1 hour after you have woken up. You can check my article about Best Morning Routine for a Great day.

Take Breaks During Work

I have found that working for around 1,5 hrs is the perfect time for me to stay inspired and productive. So, I try to take 15 min breaks in between. I go for a walk, have something to eat, tune into nature, or even go for an exercise session.

Choose something nourishing, calming, and relaxing. Avoid looking at the phone or any other screens. Connect with somebody, have a chat, distract yourself.

This way, when going back to work, you’ll be refreshed, filled with ideas, and ready to give it your all for another 1,5 hrs.

Keep nights for calming down and sleeping

During the night is the best time to let your body recover and restore. And if we do a few things, we can ensure to make the most out of it.

First, start by slowing down at least 3 to 4 hrs before going to sleep. Do things that you enjoy. Share quality time with your family and friends, read a book, stretch, take a bath, etc. Minimize phone usage and blue light in general, especially 1 hr before going to sleep. Use dim lights and create a calming atmosphere at home.

Night lights bedroom
Use dim lights at least 1 hr before going to sleep. Make your room as cozy as possible

At home, we like to put calm music and use dim lights. We also start talking at a lower volume and avoid playing active games with our kids 1 hr before putting them to sleep. We take showers, go to the sauna, use comfy clothes, and spend quality time together as a family.

And to ensure a good quality sleep check my article on How to Improve Sleep Quality?

Schedule unplugging time

Make sure to make time for longer breaks from the routine. It can be called holidays or unplugging time.

The main thing here is that you take yourself away from the day to day routine, keep the phone and computer away and preferably go somewhere else than your home.

When we change scenery our brains automatically let go of the ongoing day to day tasks and it becomes much easier to relax. 

Try to choose a place that brings you calmness, nature is great. And make an effort to be mostly with yourself. These are precious moments to reflect, reconnect, get inspired, make decisions, and so on.

Woman Relaxing
Take time to reconnect with yourself, reflect, envision, and mostly rest!

Follow these tips and keep in mind the effects that stress has on your body, and make sure you carve time to relax. This will not only improve your health but will make you a more productive, inspired, and happier person.

I hope you find this useful and if you need any help to make your Healthy Habits stick please contact me. I would be honored to guide you in your journey to a longer, happier, and smarter life!

Until next time, chill!

Daniel

How to Make Cooking Keto at Home Easy?

How to Cook Keto at Home Easy?


Posted Leave a commentPosted in Featured, Ketogenic Diet, Life

Cooking at home every day is demanding. Having to think about what to prepare, making it, and cleaning the mess, it is a lot of work. That is why eating out nowadays is so popular and for many the first option. 

On the other hand, I believe that Health starts in the kitchen. Because what we eat define us, and determine our well-being. And there is nowhere you can eat, except for home, that you will know exactly what is on your plate.

And then if you want to eat a Ketogenic Diet, it requires a bit more of planning and effort in the kitchen to make sure you stay on track. However, it can be quite easy!

So, how can we make cooking Keto at home easy?

I believe that it is possible. I cook for my family every single day, breakfast, lunch, and dinner, plus snacks, mostly Low-Carb/Ketogenic. I prepare everything from scratch, with no processed foods and always with fresh ingredients.

Here are my 5 tips to make cooking Keto at home faster, more pleasant, and easier.

Start by Planning your Groceries

First, I would recommend you to get clear on your top 10 Keto dishes. Consider having 2 to 3 types of breakfast 5 to 6 types of lunch and dinners, and a couple of snack options. 

After you know what are your usual go-to dishes, it is very easy to get your groceries planed. You will know which foods to buy after repeating the same dishes a few times.

Every time that you are in the kitchen, keep a pen and paper close by. You’ll start noticing which ingredients start to run low. Write them down right away for your next shopping trip.  

Finally, before going to do your groceries, do a final check-up to make sure you can make those 10 favorite dishes. Write down what you are missing. Don’t trust your memory!

Always go Bigger

When buying your groceries, make sure to buy more than enough. You should be able to cook 2 to 3 meals for each of the 10 dishes. This way you won’t have to go to the groceries too often and you’ll save a lot of time.

Keto Fridge
This is how our fridge usually looks like after going to the shop!

When cooking, make sure that you double or triple your recipes. Food in the fridge stays good for at least 4 days and there is always the freezing option. This way, with one effort you can eat many days.

You can opt to separate your meals in portions in case you will take them with you to work. Or for your kids to have something ready just to heat up.

Make it Easy for Yourself

The least processed foods are always best, however, when cooking for a big family it can take a lot of time. So, it is ok if you use some ready or easier to use options like:

      • Pre-washed clean salad
      • Ready washed and cut vegetables
      • Fish and chicken fillets without bones or skin
      • Ready or almost-ready snacks like:
        • Sliced turkey
        • Frozen berries
        • Yogurt 
        • Seeds and nuts
        • Cheeses
        • Olives
        • Boiled eggs

 Try to always have in your kitchen these options. So cooking or putting together a plate with few things can be easy and fast.

When tiredness hits, improvise!

Related to the point above, when you have run out of options and ingredients start to be low at home, it is good to have the “putting a plate together” option.

This means that you can use whatever is in the fridge, maybe some leftovers, add some cheese, a vegetable or two, few olives, boil a couple of eggs, and voila!

Putting a plate together
Steamed broccoli, cherry tomatoes, cottage cheese, and boil eggs. Easy, Keto, and Nutritious!

This takes a maximum of 10 min and you’ll have a good Keto plate to eat. The main thing is that you follow the points above so that you always have something in your fridge or cupboard to fix yourself and your family a quick meal.

Think in advance

A key strategy to be able to stick to the Ketogenic diet is to be one step ahead in the kitchen. Before ending the day make sure you are clear about what you’ll be eating the next day for breakfast, lunch, and dinner.

Also, make sure you have ready Keto snacks, bread, or crackers to eat with or after your meals. Usually, these take some time to prepare. It’s best if you have them ready from the day before and that you do bigger batches. So that you don’t have to worry about them for a few days.

Keto Chocolate Cookies
Have snacks always ready. These are our favorite Keto Chocolate Cookies!

I hope you find these tips useful. This is what I do every day to keep my family fed and healthy. I won’t deny that it’s a lot of work, but these tips make it so much easier and the reward of healthy kids and a happy wife is priceless!

Wishing you an easy Keto Cooking time! 

Daniel

Burn Fat

What to expect when starting a Ketogenic Diet?


Posted Leave a commentPosted in Featured, Health

Let’s say that you have decided to give the Ketogenic Diet a try and you have done your research on How to Get Started.

Changing your diet from a carbohydrate-based diet to a predominantly fat-based diet is a big shift for the body. Depending on your eating history, it’s good for you to be prepared for changes and symptoms that you will experience along the way.

To transition your body to be fat-adapted, it is good to give yourself a minimum of 4 weeks. During this time you will follow, ideally, a strict ketogenic approach, where most of your calories will come from fat (70%-80%), moderate amount from protein (25%-15%), and a minimum from carbs (5%).

During your first month of a Ketogenic Diet, there are different stages. I divided it in weeks, based on what I have experienced myself and with my customers. But, please consider that each person’s experience is different based on their characteristics, past diet, and exercise level.

So, what to expect when starting a Ketogenic Diet?

Week 1:

During this week usually, you are excited about the change but usually is also the hardest one. Carbohydrate’s withdrawal symptoms are real. You might experience flu-like symptoms such as:

    • Headache
    • Runny nose
    • General tiredness
    • Mental fogginess
    • Dizziness  
    • Bodily pains

During this week, make sure to have plenty of resting time, drink lots of water, and supplement with electrolytes, especially magnesium, potassium, and sodium.

If you are used to exercising regularly, some light exercise might help to accelerate the adaptation process. Try not to push yourself too hard because you might find yourself without much energy. But don’t worry, it will return!

Week 2:

The body starts to get used to using fat as fuel and the grey cloud is lifting bit by bit. You are also getting more confident in the kitchen with new dishes, ingredients, and food substitutes.

At this stage, it’s great to start looking for recipes that inspire you and that substitute your favorite foods from the past. Things like Keto bread, crackers, and sweets are great resources to have always ready to accompany, end your meals or snack.

Also, you might start to lose the first kilos/pounds. The first stage of weight loss its mainly accumulated liquid in the body that is released when burning the carbs/glucose storages. Important: drink lots of water and use electrolyte supplements!

Water with sliced lemon
Get a minimum of 2 Lts – 64 Oz. of water per day!

This is a good time to start exercising a bit more regularly. Find the right intensity for you so that you end your workouts feeling good. Still not the time to push too hard. Exercise can help significantly to get you fat-adapted at this stage.

Week 3:

This is usually when you start to feel the best and when the routine of the diet kicks in. You get used to the food and your new daily meals start to feel like your normal lifestyle.

Usually at this point sleep starts to improve and also mental clarity. You might feel more alert and with more energy in general. Also, your appetite and cravings start to lower and you might find yourself not hungry in general.

You might still experience some bodily pains at this point, but don’t worry, it will pass! Keep on supplementing and drinking plenty of water. Also, listen to your body and rest as much as you need to.

Same as the previous week, keep on exercising regularly, at least 3 times during the week. Energy and strength levels might have started to improve during your workouts, but if it hasn’t yet, do not worry. Exercising is the hardest time for the body to use fat as fuel and it might need an extra 1 or 2 weeks to get adapted to its new fuel source.

Week 4:

During this week you should be already using fat for fuel and gotten fat adapted (it might take 1 to 2 extra weeks depending on the case). 

Once the transition has happened you should be feeling all the benefits of a Ketogenic Diet. Weight loss should be progressing at a rhythm of 500 gr to 2 kilos per week if you have some extra weight to lose.

Scale
If you want to lose weight, keep track of your progress on a weekly basis!

Your mental clarity should have improved, as well as your energy levels. You also might be experiencing better night sleeps and needing a bit less sleep than before. And waking up in the mornings should be easier.

Keep notice of the changes and remember what you have gone through. Also make sure you have enough recipes, ideas, and a good plan so that you are always one step ahead of your eating and also possible cravings.

Sticking to a Ketogenic Diet is a huge accomplishment that comes with big rewards. Ideally, during this month you also have worked on your mindset and have a clear and strong reason WHY you want to eat this way. If you are faced with temptations, cravings, or emotional eating moments, remember your BIG reason(s).

I hope you find this useful, and if you need a personal plan and advice to transition into a Ketogenic Diet and a Healthier Lifestyle, contact me. I’d be honored to guide you towards a longer, happier, and healthier life!

Wishing you all the best!

Daniel

Salmon Salad

How to start a Ketogenic Diet?


Posted 1 CommentPosted in Featured, Health

For many changing diets can be one of the most difficult things to do. Just the thought of having to stop eating foods that represent freedom, comfort or even happiness can be a no go.

So, if you want to change your diet, the first thing is to think about what is your BIG reason(s) to change and WHY you want to do it!

Once you are clear WHY you want to change your diet and have a long term vision in your mind of the person that you want to be, look and feel, then change can happen much easier.

A Ketogenic diet is nowadays one of the leading edge Nutritional protocols that are out there. It’s a diet backed up by science, multiple research, and sponsored from doctors to athletes, achieving remarkable results with all kinds of people.

It’s a diet that can help you with almost every kind of health issue you might have. This is because it works straight into the deepest parts of your cells.

By changing the way we produce energy and by regulating our hormonal system, the Ketogenic diet has the potential to reverse diseases, make you lose weight, and make your immune system stronger than ever.

I don’t know about you, but I find these reasons very appealing to make a change and to let go of the pasta, bread, potatoes, and sweets.

So, if you want to start a Ketogenic Diet, here are the key steps to follow:

Clean your Kitchen

Cleaning your kitchen from the foods that are “not allowed” on a Ketogenic diet is crucial. This will help you avoiding using the wrong ingredients when preparing your new Keto dishes and also to avoid temptations. Make sure your kitchen is clear of:

    • All gluten products
    • All processed carbs, sugar, and starch (corn, potatoes, sweet potatoes, sweets, bread, crackers, honey, agave, juices, dried fruit, sugars, etc.
    • Packed foods labeled “fat-free” or “low-fat”
    • Margarine and vegetable cooking oil (soy, corn, canola, sunflower, etc).
    • Watch out: Gluten-free products usually are packed with starches

If you are living with other family members that are not changing their diet, make sure to reorganize your kitchen so that you have clear places where your Keto foods are stored. This way you will know your go-to place when looking at what to cook and eat.

Restock your Kitchen

Once all the unnecessary carbs, unhealthy fats, and processed foods are out, it’s time to replace it with good quality, highly nutritious Keto foods. Here is a list of the things you might want to have at home consistently.

    • Healthy fats: olive oil, sesame oil, coconut oil, butter, ghee, almond milk, avocado, olives, nuts, nut butters, cheese, and seeds.
    • Herbs and seasoning: all included if they are free of gluten, low-quality vegetable oils, and sugar.
    • Low-sugar fruits: avocado, bell peppers, cucumber, tomato, zucchini, squash, pumpkin, eggplant, berries, lemons, and limes.
    • Protein: whole eggs, wild fish, shellfish, beef, lamb, liver, bison, chicken, turkey, duck, veal, wild game.
    • Vegetables: leafy greens and lettuces, spinach, broccoli, kale, cabbage, onions, mushrooms, cauliflower, Brussels sprouts, sauerkraut, artichoke, alfalfa sprouts, green beans, celery, bok choy, radishes, asparagus, garlic, leek, fennel, shallots, ginger, parsley.
Keto Foods
Stock your kitchen with High Fat, Highly Nutritious, and Low-Carb foods!

Make a Plan

Some people like to go cold turkey into changes. If this is your way, set a day to start, make sure you have done the previous two steps, and go for it! 

It might be a bit harder the first 3 to 7 days, depending on how many carbohydrates and processed foods have you been eating in the past. But if you battle through the detox and withdrawal symptoms you will feel like never before after being one week on the diet.

On the other hand, if you are a person that prefers gradual changes. Take a week to lower your carbohydrate intake bit by bit. Try to add one low-carb/Keto meal per day the first 3 days, then a second one the following 3 days, and then finish the week with one full Keto eating day.

This way your body will adjust bit by bit and by the end of the week, you will be ready to give it all from thereon.

Supplements and water

There are a few supplements that can help the process. These are electrolytes, especially magnesium and potassium, Vitamin D, and DHA or Omega-3

These supplements, together with plenty of water daily (at least 2 Lts. – 68 Oz. per day), will help your body to feel its best while transitioning from being burning carbohydrates to burning fats for fuel.

I hope you find this information useful and that you strongly consider giving a Ketogenic diet a try. It’s quite remarkable the difference in your body and the healing effects that it has within time.

And if you need someone to help you transition at your own rhythm and terms, please don’t hesitate to contact me. I have been a Health Coach for 10 years and have broad experience helping people changing their diet and lifestyle.

Wishing you a healthy, happy and long life,

Daniel

Green Smoothie

Morning Routine: Start by Alkalising your body!

Posted Leave a commentPosted in Featured, Health

Morning Routine: Start by Alkalising your body!

I’m a big fan of Mourning Routines! I believe that the way we start our day sets us for a great day or not such a great day.

A big part of my morning routine is to alkalize the body which for me it means to rehydrate and refill the system with plenty of water, vitamins, and minerals that are used during sleeping.

When we sleep we can lose up to 1 lt of water per night. We spend 7-8 hours (hopefully) in bed usually without drinking and our body continues to do all of its vital functions, plus, repairs and detox itself. Like magic, right!

During this process water, vitamins and minerals are used. And that is why in the morning we feel thirsty and even mildly dehydrated.

There are a few things that we can do the day before to make sure we have a better night’s sleep, check out my blog about How to Improve Sleep Quality Naturally?

However, when you wake up, follow the following steps to rehydrate and alkalize yourself to get ready for a great day!

Drink water as soon as you wake up

As soon as you wake up drink between 500 ml (17 oz.) to 1 lt (34 oz.) of room temperature water. I like to have a water bottle ready close to my bed so it the first thing that I see and do when I wake up.

If you can, drink your water in front of natural light. This will help your melatonin levels to go down and you will feel awake faster.

Fruits and Water Bottle
Start your day with 1 lt. (34 oz.) of room temperature water!

Get your greens in

After you have hydrated yourself with water, make sure to get the vitamins and minerals that your body needs and that will boost the way you feel during your day.

There are different ways to do this and you can choose your favorite one depending on your taste and the time you have available in the mornings:

1. Green Smoothie: 

In a blender mix your favorite greens, I usually like kale and spinach, add 1 or 2 fruit portions for taste. Here you can also add some good fats, like coconut oil, chia seeds or MCT oil. And if you want to make it a full breakfast, add also some protein powder and you are ready to go!

Make sure to use a good blender. My favorite is the Vitamix 5200. It will make your smoothie experience so much nicer!

2. Green Juice

Similarly to the green smoothie, you can pack a bunch of fresh fruits and vegetables in a green juice. The difference is that in the green juice you don’t get the fiber. But, if you use a slow juicer (this is my favorite one!) you can be sure you are getting the most out or your fruits and vegetables.

I like to use a mix of greens like kale, spinach, cucumber, and celery. Add 1 or 2 portions of fruit for taste (apples and/or oranges are great) and a piece of fresh ginger. This is a simple recipe that tastes good and will give your whole body the boost needed to start the day.

Green Juice
My favorite way to start the day! Fresh green juice packed with all the vitamins and minerals I need!

3. Spirulina/Chlorella or Green Powders

I always prefer fresh and raw fruits and vegetables, but sometimes access and/or time can be compromised to make a smoothie or juice, so green powders come handy.

Green algae’s like spirulina and chlorella are extremely rich in vitamins and minerals plus they have a high content of chlorophyll which is the best natural detoxifier. The only handicap is their taste. 

To drink your spirulina or chlorella in powder form (tablets are also available) mix it with lemon juice and water and it will go down easier. Start with 1/2 tsp of powder and increase the quantity bit by bit once you get used to the flavor. 

Another great option is ready mixed green powders like Amazing Grass ones. They have all the greens that you need plus fruits and vegetable powders which make the taste friendlier. You just need to mix them with a glass of water and that’s it!

Avoid or Delay your Cup of Coffee

It is the habit of many to start the day with a cup of coffee, as fast as possible. Even if you feel awake after your cup of joe, this will dehydrate your body even more after your night sleep.

Coffee is a natural diuretic, which will make you pee more. Therefore you’ll lose more vitamins and minerals and as a consequence extend further the feelings of dehydration after the night sleep. With time you can even compromise your health and body’s natural functioning just by sticking to your coffee habit.

Try instead following the two tips above first and wait for at least 90 min after waiting up before having your first cup of coffee. 

And if you haven’t ever tried to quit coffee, I would encourage you to give it a try!

This could be the answer to many health and mental issues that many people encounter, like mood swings, lack of energy, difficulty falling as sleep, headaches, loss of sex drive, and so much more.

I’ve been there, so I know how it feels! If you are willing to put to rest your cup of coffee, go and check my blog on 5 tips to Quit Coffee and Avoid Withdrawal Symptoms.

There you have it! Start your morning by hydrating and alkalizing yourself and you will see a major impact in the way you feel and the way you think during your day!

And if you have trouble getting your healthy habits to stick and/or have specific desires and needs to improve your health and well-being, don’t hesitate to contact me.

Wishing you a great day or night ahead!

Daniel

Sleeping in bed

How to improve Sleep quality?

Posted 1 CommentPosted in Featured, Health

How to improve sleep quality naturally?

You have heard the saying; “You don’t know what you have until you lose it!”

That was exactly my experience with sleep. I always have been an excellent sleeper. My friends used to make fun of me saying that I could sleep on bare rocks or even standing in buses (no joke).

Until we had kids!

It’s not a surprise that when you have babies your sleep gets compromised. There might be also other reasons that compromise your sleep quality like mental and emotional stress, alcohol, drugs, overstimulation before going to sleep, etc.

Whichever the reason is that keeps you awake at night or prevents you to slip down a deeply restorative night sleep, here are some tips take have worked amazingly for me, even while having to wake up many times per night because of our small kids.

Darken your room and home

As soon as your brain realizes that it is getting darker it secretes melatonin which is the sleep hormone that will relax you and get you ready to go to bed.

Start by using dim lights in your home at least 1 hour before going to sleep. This will start the relaxation process. Also, darken your room as much as possible using blackout curtains.

Night lights bedroom
Use dim lights at least 1 hr before going to sleep. Make your room as cozy as possible

Limit Blue Light

Based on the same principle as above, TV, cell-phones, and computers stimulate your system and prevents the secretion of melatonin. So, limit using any blue light device for at least 1 hr before going to sleep. Use that time to read a book, connect to your partner and prepare your room for a great night’s sleep.

Use an Acupressure Mat

This is one of the best things that I have ever owned! Really! It is a mat with tiny spikes where you lay down before going to sleep for 15 to 20 min. The spikes relax your whole nervous systems and vanish all the pain and tension in your body.

I would say that it improves your night quality sleep for at least 50%. It is an amazing and very simple tool but one worth trying. Check this link for my favorite one.

You can also use it at any point in the day when you are feeling tired, tense or stressed. It will relax you immediately.

Eat right

This is big! Nutrition has a huge impact on your sleep quality. To make it short focus on:

  • Eat plenty of fruits and vegetables during the day: Having an extra amount of micronutrients (vitamins and minerals) in your system will help your system to restore and relax while your sleep
  • Hydrate: drink enough water during the day (min 2 Lts. – 68 oz.). To increase water absorption add a pinch of salt or squeeze a bit of lemon juice in your water. Make sure not to drink too much before going to sleep, otherwise, you’ll wake up to pee.
  • Eat Dinner at the latest 2 hours before going to sleep: Make sure you have enough time to digest your last heavy meal before going to sleep. You can still have a small snack before going to sleep if you are hungry but make sure is something light.
  • Have a spoon of honey before going to sleep: Honey sugars composition can trigger serotonin production which is the main neurotransmitter needed to secrete melatonin. Use good quality raw honey and if you want to boost your immune system at the same time go for Raw Manuka Honey.

There is a big debate about how many hours you should sleep. I believe that the quality of your sleep is much more important than the quantity. Anyway, it is important to get the right amount of hours for yourself and combine with the tips above, you will wake up feeling refreshed, clear-minded and ready for the new day.

So, these are the go-to tips I have used consistently to improve my sleep quality naturally especially while raising two small kids. Even if I don’t get too many hours, at least the ones I get are good quality ones!

Wishing you a good night’s sleep!

Until next time,

Daniel

P.S. If you need help to improve your Health and Lifestyle don’t hesitate to contact me and book your 15 min FREE session to get crystal clear on your goals and get started on your journey to a Healthy Lifestyle.

Man on bridge and lake

Coronavirus: How to deal with Stress?

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Coronavirus quarantine: How to deal with Stress in times of uncertainty?

You might think I’m crazy, but I think that the times that we are living are fascinating! Yes, they are pack with stress, change of routine, uncertainty, sickness, and even death. But at the same time, it is one of the best times to GROW!

It’s almost like we were stripped of all the noise in our life. The work, the routine, the shopping, the going out, and we were taken back to basics.

For many, this can be extremely stressful, mostly because we don’t know how the future will look like. And uncertainty can be one of the trickiest feelings to shake out of our system.

So, what do we do about it? How do we deal with the stress and the uncertainty of the future?

The simple answer is we change the perspective! But in practice, I believe there are few things we can do that can help us with this.

Take advantage of the TIME:

Probably you have now more time at home and with your loved ones that you ever have had before. As a father, I never had spent this much quality time with my kids and wife. Mostly because I had been at work.

Having to be at home has given me an amazing opportunity to see my kids growing day by day. Connecting with them on a deeper level and learn from them to enjoy the moment and have fun. That is what kids do, right!

Family Hug
Enjoying my two kids during the Coronavirus quarantine

You probably also have hobbies or things to learn and do that you wished in the past you had the time for. Now you do! Get into it! Study, research, learn and in no time you will start to feel a sense of accomplishment and satisfaction.

Focus on Personal Growth:

Because there are fewer outside distractions this is an amazing time to discover yourself. Dive into your own feelings, dedicate time to your well-being, process the new emotions rising up, set new goals for the future. It is an incredible time to check with yourself what do you really want and what kind of life do you want to live.

Also, focusing on Personal Growth is the best way we can contribute to this global situation. By working with ourselves and becoming our best version is the only way that we will be of service for the future to come. We have to be well, strong and grounded in order to give to others.

If you need help to get clear on your goals and get the right strategies in place to achieve them please contact me and book a 15 min FREE session to talk about how can I help you to make the most out of this time.

Build a new path:

If your future income is being threatened and you don’t know if you will be able to go back to your previous job or business. This is a great moment to start a new path.

Personally, I believe that this global situation is and will keep increasing the amount of business that is done online. Everything that we can learn related to how to make a living online will be extremely helpful in the future.

Not so long ago I started this process “coincidentally”. I found a company that has an amazing educational platform and community to help others to start their Online Business.

If you are interested to learn more about it, click this link and I will send you a set of videos to learn how you can make a living online from home.

These simple but profound steps can transform your experience during this time.

And because life is a matter of perspective, I prefer to see this situation as a great time to focus on what is really important. In my case, that is my Family, Myself and my Work. This will define the impact I want to have in my world in the coming future.

I hope you find these tips inspiring and that will help you change your perspective to make the most out of this time.

Wishing you a happy, healthy and wealthy life!

Daniel

Samahita Retreat

How Breathwork saved my life?

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How Breathwork saved my life? 

This title might sound like an exaggeration. However, depending on the perspective I can guarantee you that if it wasn’t for my breathwork or pranayama practice, my life nowadays would be a complete mess.

I found pranayama 11 years ago, almost by “accident”. Back then, I was working in the Corporate World, immersed in the rat race, and screaming for a way out. Alcohol and weed were my daily medication for the pain I was feeling inside. I was deeply unsatisfied, I was questioning every aspect of my life. I couldn’t believe that that was it. Working 10-12 hours per day, go home, self-medicate and repeat the same the next day.

Thankfully, I had an inner guide that took me into spiritual practices like yoga, meditation, and alternative healings. This other side of my life kept me floating for a little while. I knew that I had to change. I tried quitting my job but didn’t dare to go through it and the pain kept on growing.

Until I took 1 month off and travel to Thailand to Samahita Retreat and my life changed forever. I had signed in for a Pranayama advance training for teachers. I don’t even know how I got accepted. But, it was the perfect place for me to be.

Not only I learned pranayama and breathwork, but I met on that trip my future wife, future business partner and future godmother of my first child. It was a life-changing experience. One that I will be forever grateful. I know something else than my rational mind guided me there.

After learning the practice from my teacher Paul Dallaghan, I was hooked. My whole life perspective changed. Mainly what changed was my mind and the flow of thoughts in it. It was quiet for the first time. There was space between thoughts. I could slow down. I could separate myself from the surrounding circumstances. It was magical!

Paul Dallaghan
Paul Dallaghan Teaching Pranayama at Samahita Retreat

I continue practicing and learning more throughout the years. I also slipped out of the practice a few times. When I have stopped, I could notice what was missing. I became more anxious, more stressed, irritable, prompted to addictions, not such a nice person to be around.

As soon as I took back the practice, the peace came back.

You see! When you have a practice, like pranayama or breathwork is for me, you can rest assured, that you will always have your life jacket on you. No matter what life throughs at you you will navigate through it. It is the best gift you can give yourself.

Breathwork practice
My daily breathwork practice is my life savior!

The other amazing impact that a breathwork practice has over your life is the ability to impact every area of your life. By having a calmer mind you can make different choices, better choices.

Life is made of one choice at a time…

You choose what to eat, what to say, with whom you spent time with, what kind of work you do, how you react to your kids, friends or family. We choose everything!

The thing is that most of the time we choose unconsciously, automatically, without considering that we might even have a different option. Easily we follow other people’s paths, advice or the social norm. Instead of being the own director of our life and choosing how our Life Movie will look like.

This is the power of breathwork for me. It’s not the only way. There are many other practices out there that can give you the same power. The power of choosing your thoughts. Therefore, the power of choosing your own life.

If it interests you to learn breathwork or pranayama and you have the possibility to visit Thailand, please check Samahita Retreat and Paul Dallaghan workshops. It is a life-changing experience.

If you can’t travel to Thailand but are still interested in starting a breathwork practice and change your Lifestyle for good, please contact me and book a FREE 15 min session so I can help you get started on your journey.

Wishing you a life of health, happiness, and joy!

Daniel

Sunrise

Best morning routine for a great day

Posted 1 CommentPosted in Featured, Life

What is the best morning routine to have a great day?

How you spend your first couple of hours of the day is your choice. However, the way you do it has an immediate effect on how your day will turn out!

What you do the first hour or two of your day will set the tone for the day you will be having. So, it makes sense to take a little extra effort to choose wisely how we spend those first hours of the day.

You probably have experienced this when starting your days looking at your phone, for example, reading the news, or getting an unfriendly message from your boss, and getting the first negative thoughts in your head. After this happens it’s so much harder to shake the bad feeling away and therefor one negative thought triggers the next one and down the rabbit hole, you go! 

The good news is that we can experience our mornings differently by creating habits that set our days to be happier, calmer and more productive. 

For over 10 years I have been waking up early and have always started my day with some routine or practice that helps me to pre-pave my day to make it a great one!

These are the best habits that I have found work well to set my mind and body for the day.

Start by drinking water:

First thing is to hydrate your body from the night. Try to aim to drink 1 Lt (34 oz) of room temperature water. This will wake you up and make you feel refreshed almost instantly. I like to have a nice water bottle ready next to my bed as a reminder.

If you need an extra wake up help, wash your face with chilled water.

Appreciation:

Starting your day by appreciating the good things in your life is an easy way to increase the chances of having a great day. I usually like to do this in bed, just after waking up, as a way of warming up my mind and getting ready to get out of bed. 

If you find this one difficult, start with the most obvious ones. Appreciate your bed, your pillow, the roof on top of your head, and you’ll see that after a few ones, the momentum carries on and many more will come to your mind.

If you like writing and journalling, doing an appreciation list is also a great way to connect to that feeling of being grateful for what you already have in your life.

Meditate, breathe or contemplate:

The benefits of meditation and introspective practices are broad and well known. The main purpose of this moment as part of your morning routine is to reset your mind.

During this moment you will clear the train of thoughts that you might have carried from the previous day. You connect to the present moment, through the breath, sound, sensations, or your favorite meditation technique. 

If you want to learn to meditate, check my previous blog post here. 

After your meditation, it is a perfect moment to pre-pave your day. Think about how you want your day to unfold. Imagine the great things you will achieve, the great news you will receive and so on. This is the time to visualize your amazing future life ahead!

Meditating
My morning Meditation and Breathing practice is my anchor for the day!

Move and stretch:

Take a moment to stretch your body. Awaken all the joints and muscles. If you are a very active person you can do a few push-ups to increase the blood flow or you can just be gentle and open your physical body for a great day ahead.

Drink and/or eat:

Having rich micronutrient foods in the morning through green smoothies or juices increase mental clarity and also improves the way the body feels.

If you exercise regularly, also a protein-rich breakfast can be beneficial to get your engine going with stable energy throughout the day. 

If you eat and/or drink in the morning, consider that the first meal of the day is the most important one. Your body is the cleanest and the emptiest, therefore it is the most receptive to nutrients. Eat clean nutritious foods of your preference.

If you want to learn more about What to eat? Check out this blog post that I wrote.

Green Smoothie
The greener the better! Start your day with Micronutrient rich foods!

Don’t check your phone: 

This one is probably the most important one! Make sure you don’t see your phone until after your morning routine and your mind is ready to tackle whatever comes your way. 

Going through this morning routing should take you between one and two hours. So, make sure you set enough time so you don’t have to rush through it. Instead, make it a special moment for yourself. 

Because you are the most important person in your world, take the time for yourself to prepare for your great day! 

Remember that our habits make who we are as persons. And our morning habits are the foundation of the quality of the day we will experience. And if we repeat these morning habits morning after morning and we keep having a great day after a great day, guess what?!? We will have a great life!

So, until next time wake up and choose right!

Daniel

P.S. If you need help to implement some healthy habits in your life, please don’t hesitate to contact me. I’m offering Free 15 min consultations to get you started on a Healthier Lifestyle path.

Yoga on the beach

How to implement Healthy Habits?

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How to implement Healthy Habits?

No matter where you are in your journey, we all can do better towards our health and self. That is how life works, we are constantly improving and expanding!

Maybe it’s improving your diet, or exercising more often, or adding daily mindfulness and meditation practices. Whatever it is, everything comes down to create and implement a new habit.

If you are human, you probably have struggled in the past to change or add healthy habits, as I have. So, here are some tips that have worked for me to start a new habit easier and more effectively:

Become crystal clear Why you want to do it:

No matter what we are trying to change or add in our life, we need to have a clear reason Why!

Usually, we face a point where our inside voice screams for change. And that is the moment to pick up the phone and listen! When you do, ask yourself, why do you want to change? Why do you want to add this new habit in your life? How does your life will improve by making this change? How will you become a better person by adding this new habit in your life?

It’s important that you get clear answers to these questions. They will be your reminders and motivation to stick to your new habit. So, don’t be afraid and go deep in your answers. Think about your long-term health, think about the love ones around you, think about the impact in every area of your life…

Get an accountability team, partner or coach:

We are social creatures and it’s proven that we stick to our promises much better when we have spoken to others about it. When implementing a new Healthy Habit in your life, make sure you share it with friends and family around you. Let them know how important this change is for you and explain your reasons Why you are doing it.

If you feel that you need extra help to stay on track look for a coach. If you have tried many times unsuccessfully to change a habit, probably you need professional help. A good coach will keep you accountable and provide you with the right tools and steps for you to achieve success.

 

Friends group
Find your tribe and announce your change and reasons why!

Use the 2-day rule:

When starting a new habit, for example, to exercise regularly, the 2-day rule means that you won’t be taking 2 days off exercising in a row. At least, you will do that new habit a minimum of every other day. This way you will keep the momentum of the new habit and before you know it, it will feel better to do it than not to.

It is a big commitment! Remember your Why! And because we know that life always gets in the way, you can always plan to have 1 day off your new habit, but not 2 in a row!

Set reminders (obvious and subtle ones):

Obvious reminders are the ones that you can use in your phone or notes that you can leave around your home to “remind you” to do the action needed to implement your new Healthy Habit. Or a partner or friend that can ask you daily how are you doing with your new habit.

More subtle ones are important, especially for your subconscious mind. For example, if you want to have a green smoothie every morning, leave the blender and some ingredients ready on the kitchen counter from the night before. Or if you want to drink more water during the day get a nice drinking bottle and make sure you carry it around everywhere you go. Or if you want to change your diet, start by cleaning all the unhealthy food from your kitchen and fill it with the healthy stuff you want.

Fruits and Water Bottle
Set reminders! If you see it you will do it!

By changing your environment and pre-setting yourself for success by implementing small changes related to your new habit, your mind creates positive associations to your new habit, and therefore you will start creating subconscious pathways for your future behaviors.

These are some tips that have worked for me to implement new Healthy Habits. I have to say that the most powerful one, is the first one. Becoming crystal clear Why you want to do it.

All comes down to your mindset, your character and your commitment to yourself, and to those reasons why you want to change or add a new habit.

If you need professional help to transition into new healthier habits with the proper tools and techniques so it is smooth and effective contact me.

I offer a 15 min Free session where we can discuss your goals, get a clear plan and move forward to conquer your new healthy habits. Just write at daniel@danielherandezlifestyle.com

And if you want to get weekly tips and tools about personal growth and a healthy lifestyle, sign in for my Newsletter here.

Until next time, be healthy and feel good!

Daniel