Why It’s Beneficial to Focus on What Helps You Feel Good Rather Than Rules

Why It’s Beneficial to Focus on What Helps You Feel Good Rather Than Rules

    • Does this sound familiar?:
      • You always seek out the newest fads because you want to find something that actually works for you
      • You have tried diet after diet without success
      • You can’t seem to stick to anything long enough to see results
      • You just from quick fix to quick fix but nothing seems to work
    • These things aren’t working because you probably aren’t noticing the signs that your body have been sending you because you’re so focused on following the “rules.”

How Do We Get So Disconnected?

 

  • When we are growing up we aren’t taught how to react based on how we feel
  • Instead we are usually taught to eat based on a schedule
    • This isn’t to blame anyone but to point out how some of the habits that we’ve been taught have allowed us to bypass our natural intuition around food and eating
    • When we were infants we may have been fed on a strict schedule (every 3-4 hours) — so rather than being fed when we cried we were fed at a specific time regardless if we were hungry or not
    • When we’re in school and in some professions we eat snacks and lunch as specified times
    • So rather than waiting until we receive a hunger cue we eat because of the time
    • Our digestion is initiated through hunger — so without it we may not digest things well
  • Through learned behavior we pick up habits such as eating for comfort or to numb our discomfort
    • Rather than listening to the body and acknowledging and processing uncomfortable feelings we push them down through the use of food, drugs, alcohol, distractions
  • By being disconnected we’re unable to even notice what we’re feeling

You Won’t Need to Focus on Following Plans Rather Than Noticing How Our Body Feels

 

  • It is very common in the health industry for people to seek out meal plans or coaching plans — while these can be completely necessary and helpful at the beginning of your journey — the goal long term should be for you to notice how things feel for you and to adjust based on what you notice
  • By connecting to your body and learning to follow it’s cues — you won’t need to follow a plan again
  • This is something that cannot be learned overnight but it is very worth the time and effort
  • We can also become so obsessed on details that it becomes more harmful for our body than helpful
    • Obsession with eating “right or healthy”
    • Eating disorders
    • Orthorexia

We Are All a Bit Different

  • We are all biochemically different
  • So what may work for one person may not work for another
  • This is why meal plans and diets may help us to initiate our start so that we have a base to start from but why trying to follow anything strictly may not really help long term

It helps you to establish what is “real or true”

 

  • We all know that there is lots of confusing and overwhelming information out there especially when it comes to our health
  • One of the key things that has helped me in my journey is trying things and seeing what felt good and true for my body
  • This takes the pressure away from having to follow every new thing — or the confusion of what one doctor says vs another
  • They are simply going from their experience and what they’ve seen with clients
  • But different things can be helpful for different people

Are you looking to take the next steps in your health but don’t know where to start?

 

Are you ready to have more energy and kick the sugar & caffeine habit but are feeling stuck?

Are you tired of being tired and are ready to increase your energy naturally?

If so let’s get on a call to discuss how I can help.

Book your FREE 30 Minute Energy & Nutritional Consult below!

 

 

Well until next time my friends,

 

Remember …. It’s about loving yourself where you are so that you can get to where you want to go…one step at a time, one change at a time.

 

Gratitude & Hugs

Jenn Berkelmans

Jenn Berkelmans

Body Awareness & Wellness Coach

I help women with sensitive souls who struggle with overwhelm & emotional fatigue. I help them to reconnect to their inner wisdom and find the stillness within that will allow them to thrive in this chaotic and loud world while helping them to create their own map to health and wellness.

Why The Need For Control and Strength Gets In The Way of Our Health

Why The Need For Control and Strength Gets In The Way of Our Health

From the time that we are small children we are taught to be “strong,” and to not be “emotional.” So we stuff our emotions down, ignore our feelings and we keep pushing on. But what is the impact of this? Is it healthy? 

In this episode, I talk about how trying to be strong and ignoring our emotions is having an impact on our health. 

If you are an emotional eater or someone who struggles with dealing with out bursts of emotion then this is a video for you.

Our Need for Strength

  • We’re told that we need to be “strong”
  • We’re taught to suppress our emotions
  • To not show feelings in front of others
  • We stuff things down in order to feel that we are in control
  • But instead when we push emotions down we aren’t processing them
  • And instead they will find another times to try to come out
  • It will cause us to become reactive
  • Then we feel guilt — judgement
  • And we perpetrate the same cycle

Our Emotional Cycle

  • Uncomfortable emotion
  • Suppress
  • Reactive
  • Judgement
  • Suppress

How This Impacts Our Health

  • When we don’t process our emotions they get stored in the body
  • Repeatedly doing this causes imbalances in the body
  • The very word — “dis-ease”

What To Do About It

  • First we need to realize that feeling emotion is not a weakness
  • Secondly — feeling emotion doesn’t mean expressing or reacting to them
    • We don’t have to be reactive and in fact when we feel them and process them — we are not likely to be reactive
  • Practice self-awareness
    • The practice of bringing our awareness to our body
    • Knowing what we’re feeling
    • Practices to help build self-awareness
      • Meditation
      • journaling
  • Know our triggers & habits
    • What do you do when you’re stressed?
    • What do you do when you’re feeling emotional?
    • What do you do when you’re avoiding things?
  • Examples:
    • Eating certain foods/binging
    • Numbing out to alcohol or drugs
    • Avoiding responsibilities/things you need to do
      • Paying bills
      • Studying
      • Work

Connect & Release – Know what can help you connect to yourself and process your feelings

  • Talk to someone
  • Go for a walk or hike in nature
  • Meditate
  • Journaling
  • Breathing
  • Yoga
  • Working out
  • Whatever you need to do to focus on your feelings and process/release them

When you combine self-awareness with knowing your habits then you can know when you are in the process of numbing/pushing down and then use your strategies to help connect and release.

Are you looking to take the next steps in your health but don’t know where to start?

 

Are you ready to have more energy and kick the sugar & caffeine habit but are feeling stuck?

Are you tired of being tired and are ready to increase your energy naturally?

If so let’s get on a call to discuss how I can help.

Book your FREE 30 Minute Energy & Nutritional Consult below!

 

 

Well until next time my friends,

 

Remember …. It’s about loving yourself where you are so that you can get to where you want to go…one step at a time, one change at a time.

 

Gratitude & Hugs

Jenn Berkelmans

Jenn Berkelmans

Body Awareness & Wellness Coach

I help women with sensitive souls who struggle with overwhelm & emotional fatigue. I help them to reconnect to their inner wisdom and find the stillness within that will allow them to thrive in this chaotic and loud world while helping them to create their own map to health and wellness.

Why You Need to Start Self-Nurturing and Self-Care During Stressful Times

Why You Need to Start Self-Nurturing and Self-Care During Stressful Times

I’ve said this many times but HSPs are prone to not only stress but staying in the stress response longer than the average person.

Stress as I’ve mentioned can impact our bodies in numerous ways.

In order to be able to take care of ourselves and our bodies, I believe that it takes three key parts.

Outside Expectations & Society

In our society, there is more of an appreciation for keeping busy, achieving big results and having “success.” Our values are to have more and be more. This can be dangerous because our personal value and the value that other place on us comes from how much we make and how much we can achieve rather than who we are as a person or living our truth.

There are so many expectations out there to do better and be better. Which can be not only overwhelming but also sometimes unachieveable. This is amplified by social media because all we see are the “good times” or what people want us to see.

Have you ever felt alone? Like you’re the only one struggling with your health or relationships or feeling alone?

From the outside it may seem like the people in our lives have it all and that they don’t have struggles. When the reality couldn’t be further from the truth.

This can cause a dissociation from reality and we start to think that we are the only ones who struggle or get stressed. But this couldn’t be further from the truth.

We all have things that we struggle with — we all go through tough times — no one is exempt from this.

We need to recognize that life will have ups and downs and that the world isn’t out to get us and also that we aren’t alone in the world.

Building Self-Awareness

The second part of this is building self-awareness and recognizing when we’re feeling stressed. So often we ignore the signals that our body is sending us and we continue to push ourselves despite feeling tired, emotional, or when we’re having sleep issues.

All which are signals from our body that are telling us that we need to slow down — to feel what’s going on. Instead our instinct may be to push it down and keep moving forward so that we can achieve our goals and “get shit done.”

When we start to recognize the little signs that our body sends us then we can start to make changes that support our health.

Becoming Self-Nurturing

Often how we were raised and how our parents or adult figures interacted with us is how we self-nurture. So if our parents were critical or had high expectations for us we may eventually reflect those same traits towards ourselves.  

This isn’t about blaming our families or parents as they were simply doing what they were taught as children and did the best they could with what they had.

However, it can help you to recognize how you talk to yourself and how you treat yourself.

As HSPs we have a strong urge to care for and take care of others and this can often come before taking care of our own needs. But if we do this for too long eventually it WILL have an impact on our health.

One of the things that has really helped me is to try to talk to myself and treat myself the way that I would a loved one. I would never talk harshly or critically to someone that I love when they are struggling, instead I would be understanding and show compassion. It also means that I try to take care of my health the way that I would take care of my loved ones. To encourage rest and self-care.

So when I catch myself being critical with myself — I’ll try to show myself compassion and understand that I was doing the best that I could in that situation.

When I catch myself working too hard and avoiding self-care — I stop and feel what my body needs. I slow down and focus on the necessary tasks in my life and stop everything else with a focus on my health and rest.

Are you looking to take the next steps in your health but don’t know where to start?

 

Are you ready to have more energy and kick the sugar & caffeine habit but are feeling stuck?

Are you tired of being tired and are ready to increase your energy naturally?

If so let’s get on a call to discuss how I can help.

Book your FREE 30 Minute Energy & Nutritional Consult below!

 

 

Well until next time my friends,

 

Remember …. It’s about loving yourself where you are so that you can get to where you want to go…one step at a time, one change at a time.

 

Gratitude & Hugs

Jenn Berkelmans

Jenn Berkelmans

Body Awareness & Wellness Coach

I help women with sensitive souls who struggle with overwhelm & emotional fatigue. I help them to reconnect to their inner wisdom and find the stillness within that will allow them to thrive in this chaotic and loud world while helping them to create their own map to health and wellness.

What is Energy Management & Why is it Important for Highly Sensitive People

What is Energy Management & Why is it Important for Highly Sensitive People

Energy Management:
  • Energy management includes daily practices, relaxation strategies and nutritional & body health that can help people to maintain their energy better

 

Why is this important for HSPs:
  1. Because HSPs have a sensitive nervous system which allows them to enter into a stress reaction quicker and stay in it longer — this takes energy and puts stress on the body (especially in the long term)
  2. Because HSPs are sensitive to constant stimuli and overstimulation so we need tools to help us relax and to be able to recognize when we need to slow down
  3. Because HSPs are generous helpers and are prone to helping others to the expense of their own health
  4. Because HSPs are super sensitive to outside toxins, chemicals and may be prone to allergies —
  5. HSPs are sensitive to stimulants such as sugar & caffeine and are often comfort eaters — reaching for these foods under stress/over stimulation

Breakdown of Energy Management

 

Nutrition & Body Health:

 

      • and what could be negatively impacting energy
      • what to add that will help to improve energy levels
      • Regular activity
      • Yoga to get the energy flowing through the chakras
      • Avoiding toxins & chemicals in body & cleaning products
      • Hydration
      • Allergies/sensitivities
      • Adrenal fatigue
      • Stimulants
      • Plant Based Diet
        • Takes away foods that are difficult to digest — stress
        • Allows the body energy
        • Take away food that is infused with negative energy and stress

 

Daily Practices:

 

      • Sleep hygiene
      • Morning routine
      • Mindset practices & habits
      • Scheduling — know how much we can handle in a week
        • Scheduling — 1-2 highly energetic activities a week
        • Scheduling — barrier days/weekend to rest

 

Relaxation & Grounding Strategies:

 

 

    • Developing a self-care toolbox
    • Meditation & journaling — learn to recognize when you are reaching your limit
    • Grounding exercises
    • Inner reflection — intuition practices — see how you feel
      • Eating
      • Tasks
      • Relationships
      • Activities that no longer serve you

Are you looking to take the next steps in your health but don’t know where to start?

 

Are you ready to have more energy and kick the sugar & caffeine habit but are feeling stuck?

Are you tired of being tired and are ready to increase your energy naturally?

If so let’s get on a call to discuss how I can help.

Book your FREE 30 Minute Energy & Nutritional Consult below!

 

 

Well until next time my friends,

 

Remember …. It’s about loving yourself where you are so that you can get to where you want to go…one step at a time, one change at a time.

 

Gratitude & Hugs

Jenn Berkelmans

Jenn Berkelmans

Body Awareness & Wellness Coach

I help women with sensitive souls who struggle with overwhelm & emotional fatigue. I help them to reconnect to their inner wisdom and find the stillness within that will allow them to thrive in this chaotic and loud world while helping them to create their own map to health and wellness.

Top 3 Myths About Meditation and How You Can Start a Daily Practice

Top 3 Myths About Meditation and How You Can Start a Daily Practice

 

These are the top myths about meditation which hold people back from starting a daily practice. 

 

Myth #1 That in order to do meditation “right” that you have to empty your mind –Or That you need to wait until you’re “ready” to meditate

 

Truth: While the goal of meditation is to quiet the mind, having a meditation practice is simply how we try to get there. There will be days where the mind will be more busy and distracted and some days where it is more quiet. The idea is when you notice that you’ve started thinking about other things to simply redirect the mind back to your focus (your breath, mantra etc)

The key is to keep practicing. Like anything other craft the art is in the regular practice.

As with anything we won’t begin to have the benefits of something until we simply start. This means that starting where you are right now and go with that. Can you only do 10 or 5 mins to start? Start with that and see how that feels.

 

Myth #2: That you need to be religious or spiritual to meditate

 

Truth: While meditation is used in some religions and can be spiritual in nature it can simply be a tool for stress management, quieting the mind, and gaining more focus.

Meditation can help you tune into your deeper self (my definition of spirituality) but that doesn’t have to be your main goal.

Your goal may be to get a better sleep or to feel more calm

 

Myth #3: That you need fancy equipment in order to practice

 

Truth: I won’t lie that I’ve been eyeing up a beautiful meditation chair but it will have to wait for now. Meditation can be done sitting in a chair or on the couch, lying in bed or sitting on the floor on a yoga mat. You don’t need any special equipment or fancy tools. Just a comfortable quiet spot to sit and yourself.

 

5 Tips on How to Start a Practice

  1. There are a variety of techniques that can be used for meditation
    • Popular ways to focus attention are using a mantra, focus point for the eyes, focusing on breathing or focusing on what’s going on in the body.
  2. The key is to find something that you are comfortable with and starting with that
  3. There are many great resources out there to help
    • Apps:
    • Insight timer — free with music, sounds and guided meditations
    • Headspace — great for beginners and it allows you to do some beginning meditations for free
    • YouTube
  4. Create a comfy meditation space if you can — one that you can use on a regular basis (mine is beside my bed)
  5. Try to meditate daily for whatever timeframe that you are comfortable
    • Come with an open mind — curiosity and no judgement — be open to the experience
      • Don’t do anything that you’re not comfortable with but let yourself explore
    • Try for the same time of day to make it a habit (it’s the first thing that I do in the day)
    • Experiment and find what works for you

That’s it! It really is that simple. So don’t let your idea of getting things perfect or “just right” hold you back from the benefits of meditation. All you need to do is simply start.

Are you looking to take the next steps in your health but don’t know where to start?

 

Are you ready to have more energy and kick the sugar & caffeine habit but are feeling stuck?

Are you tired of being tired and are ready to increase your energy naturally?

If so let’s get on a call to discuss how I can help.

Book your FREE 30 Minute Energy & Nutritional Consult below!

 

 

Well until next time my friends,

 

Remember …. It’s about loving yourself where you are so that you can get to where you want to go…one step at a time, one change at a time.

 

Gratitude & Hugs

Jenn Berkelmans

Jenn Berkelmans

Body Awareness & Wellness Coach

I help women with sensitive souls who struggle with overwhelm & emotional fatigue. I help them to reconnect to their inner wisdom and find the stillness within that will allow them to thrive in this chaotic and loud world while helping them to create their own map to health and wellness.

The Surprising & Often Unacknowledged Reason Why You End Up Back To Old Habits

The Surprising & Often Unacknowledged Reason Why You End Up Back To Old Habits

So often when we start to make changes in our lives, especially for our health it we will notice that emotions will start to surface. It can be uncomfortable and confusing. It’s important to know that this is both normal and a part of the Loving Health Journey.
(pin for later)

 

 

What: Energy in the body (vibrations)

  • We are all made up of energy
  • Throughout our bodies, we have energy centers or chakras
  • Picture them like a computer processor where the energy is focused to be redirected throughout the body
  • Sometimes we get blockages from stress, repressed emotions, or physical ailments that will keep our energy from getting to where we need it
  • Our chakra system is essentially our map to our Loving Health Journey
    • All the guidance that we need to find our way is held within our centers
    • Whenever we get off track we just need to come back into ourselves and recenter
  • Often when we encounter something that is challenging to deal with our reaction is to avoid discomfort and to push it away or avoid it – this can result in an under-functioning chakra
  • Sometimes instead of wanting to avoid something we will try to compensate or control it – this can result in an over-functioning chakra
  • Our ideal is a balance between the two – an even flow

Why: Stored Unprocessed Emotions

  • Throughout our life, we will face certain challenges or struggles..some more than others
  • These challenges will naturally bring up emotions in us
  • Depending on what’s going on and the strength of the emotion we may not be equipped to deal with that emotion at the time
  • Our chakras or energy centers may end up blocked & the body in an attempt to protect us may store that emotion in an organ
  • If we keep ignoring these blockages — this can lead to “dis-ease” in the body
  • Areas of contraction → tension → tension reduces influx energy & resources → tension decreases outflow of toxins and negative energy → minor imbalances → major “dis-ease” & illness

How: Changing from low vibrations → high vibrations & effect

  • Everything contains energy
    • From pencils to cars, to carrots
  • The energy will give of vibrations
  • Depending on the object it may give off low vibrations or high vibrations
  • Have you ever walked into a room and wanted to run right back out?
    • You were most likely picking up on some super low yucky vibrations that someone or something was giving out
  • So certain foods will have lower or higher vibrations
  • The healthier and more nutritious the food the higher the vibration
  • When we start to consume higher vibration foods it will raise the vibrational energy in the body
  • This, as a result, will shake loose old, unneeded stored emotions
Next Week Make sure that you tune in August 6 where I’ll be talking about What it Means to be a Highly Sensitive Person and How to Embrace Your Sensitive Nature. We will dive into what it means to be a sensitive person and how to embrace your beautiful sensitive nature.
Well until next time my friends,

 

Remember …. It’s about loving yourself where you are so that you can get to where you want to go…one step at a time, one change at a time.

 

Gratitude & Hugs

Jenn Berkelmans

Jenn Berkelmans

Intuitive Wellness Coach

I coach women with sensitive souls who struggle with overwhelm & exhaustion. I help them to reconnect to their inner wisdom and find the stillness within that will allow them to thrive in this chaotic and loud world while helping them to create their own map to health and wellness.

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