Real Food Whole Life

Gentle

You’re Doing Wellness Wrong

GentlePaige ReohrComment

Coconut oil will kill you.

Yep, that innocent plant-based oil from the tropics is definitely going to kill you.

But wait, hold up, actually coconut oil is full of healthy fats and you should put it in everything.

With all the conflicting wellness advice out there, it's so easy to think that you're doing it wrong. But the thing is, you can get wellness right on your own terms. It's time to stop the wellness guilt. #realfoodwholelife #feelgood #wellness #healthy #diets #wellnessfads #healthyliving #perfectionism #guilt

Definitely workout to get your heart rate up every day, though, and be sure it’s high intensity training because that’s the best way to lose weight and live longer.

No, scratch that, working out too hard will spike your cortisol levels and send you into adrenal fatigue.

On second thought, it’s actually eggs that are actually the killers.

No, that’s not right, eggs are amazing.

Eat them all the time. But only if they’re pastured. And organic.

For sure, though, never leave the house without sunscreen.

Actually, no, sunscreen is laden with harmful chemicals and you should skip it in favor of getting some vitamin D.

If anything, though, intermittent fasting is the way to go, it will cure all that ails you.

Nope, wrong again, intermittent fasting is dangerous and should be avoided at all cost.

Of course, definitely, one hundred percent, eat more vegetables.

But not canned, they might contain harmful BPA. And only organic. And local. And from the farmer’s market.

Don’t forget your reusable bags.

Absolutely eat grass-fed beef. Humans are omnivores and need high quality animal protein.

Wrong. Plant-based is the way to go. Any other option will kill you, and the planet, too.

Whew. Who knew wellness was so impossible?

And this, this is just a tiny sampling of the steady stream of conflicting wellness advice that is sprayed across the Internet on a daily basis.

By now it should be plainly obvious: You’re getting it wrong. Daily. Just like I am.

But that’s the point.

There’s simply no way to do this perfectly.

Seriously, let that sink in.

The idea that if you try harder, get more discipline, find more motivation, then you can finally win at wellness?

That if you push hard enough, listen to all the experts, then, and only then, you’ll finally be able to get it all right, figure out the perfect diet/workout/meal plan, and find the time to fit it all into your already very full, responsibility-laden life?

Yeah. That’s a lie. A big, fat lie.

No matter how many vitamins you swallow, wellness gurus you follow, fitness trends you adopt, or fad diets you try, there will always be mistakes in the process.

Which is totally fine. Because you are human.

And If you hit pause for just a second, this is something you probably already know intuitively.

Because being human means making mistakes.

Trying something, failing, learning, switching things up, trying again.

This mistake thing is part of life for all of us.

We are all here, trying to do the best we can, making mistakes, and figuring it out as we go.

And no matter how many books you read, plans you commit to, or gyms you join, there will never be just one right way.

This is the problem with wellness right now.

When we put striving for impossible ideals over true health, when we forsake progress and process in favor of perfection, when we try to follow every trend perfectly, then the pursuit of wellness is in itself unwell.

Caught up in perfect ideals, all-or-nothing thinking, and comparison, there is no winning.

And the striving leaves us completely miserable in the process.

Simply put: Wellness shouldn't make you feel bad. It’s as simple as that.

It’s time for a change.

With all the conflicting wellness advice out there, it's so easy to think that you're doing it wrong. But the thing is, you can get wellness right on your own terms. It's time to stop the wellness guilt. #realfoodwholelife #feelgood #wellness #healthy #diets #wellnessfads #healthyliving #perfectionism #guilt

There’s far too much at stake here--your health, happiness, and well-being--to let guilt, perfection, and all-or-nothing get in the way.

Perfect is simply not an option. It never was.

To be clear, I’m not saying to stop trying, learning, or growing.

I’m just saying stop trying to get it perfect.

It’s time to stop feeling guilty about the impossible situation you’re in.

To stop trying to get it exactly right, and instead to figure out how to make wellness work your way.

To lean out of wellness as another set of impossible standards.

So let’s get it wrong together.

Make a million tiny mistakes. Experiment. Take a few risks.

Own wellness as a set of practices that actually works for us.

We can absolutely reject wellness guilt and lean into a different way.

You can get wellness right, in your way, on your terms.

With all the conflicting wellness advice out there, it's so easy to think that you're doing it wrong. But the thing is, you can get wellness right on your own terms. It's time to stop the wellness guilt. #realfoodwholelife #feelgood #wellness #healthy #diets #wellnessfads #healthyliving #perfectionism #guilt

Fill your life with imperfect wellness, and watch how every single thing begins to change.

So no, you’re not getting it wrong. You’re getting it exactly right.

5 Simple Practices to Love Your Body, Harnessing the Psychology of Body Acceptance

GentlePaige ReohrComment

Cultivating body love is a way to find more body acceptance, improve body image, and learn how to be comfortable in your own skin.

Read on for 5 science-backed practices that will help you love your body better.

Cultivating body love is a way to find more body acceptance, improve body image, and learn how to be comfortable in your own skin.  #realfoodwholelife #feelgoodeffect #gentlewellness #bodylove #wellness #gentleisthenewperfect #acceptance

Body love is simply about finding body acceptance, quieting the inner body bully, and truly being comfortable in your own skin.

Grounded in mindful body acceptance and compassion, it’s not about making excuses, giving up, or taking the easy road.

Instead, loving your body is about reframing the conversation about body image.

Flipping the script on the relationship you have with your body, the way you view it, and the ways you talk to yourself throughout the day.

Body love is about squelching the inner body bully, and finding a gentler, kinder, way to be.

Which, interestingly enough, will lead to more health, happiness, and overall well-being.

Not to mention more ease in reaching health goals.

To help you cultivate more body love, we’ve pulled together five research-based, science-backed practices that will help you love your body right now.

But first, a word of caution.

The act of cultivating body love is not about perfection or all-or-nothing thinking.

To practice body love you don’t need to love your body every second of every day.

You’re absolutely allowed to have bad days, or to indulge in occasional moments of negative self-talk moments.

The point isn’t perfection.

The point is to practice.

Practice and the brain changes.

Practice and your the relationship with your body will change.

So ditch perfectionism and all-or-nothing thinking, and let’s get to the practices.

To help you simply and easily get  started, we’ve put together a free, downloadable Simplified Guide to Love Your Body.

Download the Simplified Guide to Body Love

Simplified Guide to Body Love

Download the free guide for 5 practices to love your body.

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    Now, are you ready get to the body love practices? Let’s make it happen!

    5 Science-Backed Practices for Body Love & Body Acceptance

    1 | Gratitude

    Practicing gratitude is an amplifier, meaning, it allows you to enjoy and see all the good, amazing things about your body.

    Intentionally practicing gratitude also increases mindfulness, which, over time, will allow you to appreciate all the good things about your body.

    What it is:

    A practice of noticing the good, in this case, as related to your body.

    What it’s not:

    Starting a gratitude practice doesn’t mean that you can’t have painful or negative thoughts or emotions, that you never have a bad day, or that you never complain.

    How to do it:

    Get specific. For example, find gratitude for the way your heart beats, the way your breath feels going in and out, the way your legs carry you from place to place.

    Once you train your brain to look for the specific, you’ll be amazing at the number of little ways you’ll find gratitude.

    Then write it down. Try starting a body gratitude journaling practice. Write down 3 things you’re grateful for each night. If 3 is too many, start with 1.

    More resources: Using Gratitude When Life Gets Messy tune in

    2. Forgiveness

    Practicing forgiveness is the act of consciously forgiving yourself for past behavior or actions.

    Allowing the past to be in the past, forgiveness means taking healthy responsibility for what’s happened, while creating space for new beginnings in the present moment.

    What it is:

    A practice of forgiving yourself for past behaviors, actions, or experiences related to your body.

    What it’s not:

    Releasing all personal responsibility--you can own your past choices without allowing them to determine your future.

    How to do it:

    Find a quiet space, focus on your breath, and slowly breathe in and out. Actively forgive yourself for whatever behavior or action you’ve been holding onto related to your body.

    More resources: How to Breathe for Body Love tune in

    3. Feel Factor

    Practicing the Feel Factor means reframing the relationship with your body from how it looks, to how it feels.

    What it is:

    Tuning into how your body feels, then engaging in activities that allow your body to feel good.

    What it’s not:

    Obsessing or chasing perfection.

    How to do it:

    Ask yourself this simple question: how does my body feel?

    Then make it specific: How does my body feel before, during, after.

    For example: how does my body feel before, during, and after the third cup of coffee? How does it feel before, during, and after this workout? Before, during, and after this meal?

    Keep asking, listening, and making adjustments. Allow this process to be iterative, creative, and experimental. The more you ask and listen, the more you’ll learn exactly what you need.

    More resources:

    How I Learned to Accept My Body tune in

    Cultivating body love is a way to find more body acceptance, improve body image, and learn how to be comfortable in your own skin.  #realfoodwholelife #feelgoodeffect #gentlewellness #bodylove #wellness #gentleisthenewperfect #acceptance

    4. Embracing Your Human-ness

    Having compassion for yourself and your body comes with embracing your human-ness.

    As in, knowing that the human body is perfectly imperfect, ever-changing, and not meant to fit an impossible standard of perfection.

    What it is:

    Practicing self-compassion by embracing the ideas that human bodies are perfectly imperfect.

    What it’s not:

    The easy way out Showing yourself compassion isn’t going soft or giving up.

    How to do it:

    In moments of body bullying, embrace your human-ness. Know that human bodies are perfectly imperfect, and try to talk to yourself the way you would talk to a loved one.

    Flip the script: reframe the narrative to the way you would talk to a loved one. Be kind. Be on your own side.

    More resources:

    How to Cultivate Self-Compassion tune in

    5. Triggers and Inputs

    Start paying attention to body bullying triggers, and then work to change the inputs.

    What it it:

    Awareness of the inputs that set-off body bullying.

    What it’s not:

    Blaming others (the media, influencers, social media) for the way you feel about your own body.

    How to do it:

    Start paying attention to moments of body bullying and ask: What set this off? Was it putting on a piece of clothing that no longer fits? Scrolling social media? Watching tv?

    Then work on changing the inputs. Change the things you can control. For example: Donate the clothing item that no longer fits. Follow people who inspire you in ways other than their bodies. Watch different shows. You have a lot of choice when it comes to what you consume. Use it.

    Resources:

    How to Nurture Self-Love in the Age of Digital Media tune in

    Start  implementing these practice today with the free, downloadable guide on Practices for Body Love and Body Acceptance.

    Download the Simplified Guide to Body Love

    How I'm Getting Ready for Swimsuit Season

    GentlePaige ReohrComment
    How I'm Getting Ready for Swimsuit Season. Say no to body shaming and yes to enjoying the present moment. #realfoodwholelife #gentle #gentleisthenewperfect #bodylove #compassion

    How I'm Getting Ready for Swimsuit Season

    1 | Saying No

    No to body shaming, to self-loathing, to never ending self-criticism.

    No to working late and email notifications.

    No to living on social media instead of real life, and no the 24-hour news cycle.

    No to regrets.

    2 | And Also Saying Yes

    Yes to slowing down, to staying up late, to breaking the rules.

    Yes to backyard picnics, outdoor concerts, staycations, and road-trips.

    Yes to present, to today, to this moment, to right now.

    3 | Getting in the Pool

    I’m getting ready for swimsuit season by putting my swimsuit on.

    Getting in the pool.

    Running through the sprinkler.

    Soaking up the sun.

    4 | Being in the Picture

    This summer I will be in the picture.

    With my daughter and my husband during this beautifully, perfectly imperfect time in our lives.

    And when looking back at the pictures I want to say: “Look at how happy we were. How much fun we had. “

    “How young I was.”

    “How beautiful I was, without even knowing it.”

    Except, scratch that.

    Let’s change that to, “How grateful I was.”

    “How beautiful my life was, and I knew it at the time.”

    “How grateful I was for my strong body and the love I gave so generously to myself and to those precious people in the pictures.”

    5 | Savoring More

    How am I getting ready for swimsuit season?

    By savoring the season.

    Farmer’s market bounty.

    Snap peas from the garden.

    Hikes in the mountains.

    Juicy slices of watermelon.

    Ice cream cones with my girl, chocolate dripping down our arms.

    Bike rides around the river.

    Fresh peaches baked with vanilla and cinnamon.

    Rosé in the backyard.

    Marshmallows around the fire-pit.

    I want it all, and I want to savor every single last bit.

    6 | Leaning into the Mess

    Summer gets messy.

    Board game pieces and art supplies, shoes piled around the front door (why can’t anyone put their shoes away?!?), mud tracked through the house, popsicle wrappers strewn across the yard (why can’t anyone throw their wrappers away?!?)

    Dirt around ankles and under fingernails at the campground, a car full of camping and sports equipment.

    This summer?

    This summer I’m leaning into the mess for all its worth.

    7 | Practicing Gentle

    This.

    This right here is my swimsuit-ready plan.

    Practice gentle.

    Be kind.

    Let it go

    Forget about perfect.

    Because right here, right now?

    This is as perfect as it gets.

    Grab the Simplified Guide to Body Love

    5 simple practices to love your body better. So much goodness, totally free!

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      How I'm Getting Ready for Swimsuit Season. Say no to body shaming and yes to enjoying the present moment. #realfoodwholelife #gentle #gentleisthenewperfect #bodylove #compassion

      How Yoga Teacher Training Helped me Ditch Perfectionism

      GentlePaige Reohr2 Comments
      How yoga teacher training helped me ditcher perfectionism and taught me that I am enough. #feelgoodeffect #realfoodwholelife #gentleisthenewperfect #selflove #selfcare #healthy #wellness

      How Yoga Teacher Training Helped me Ditch Perfectionism

      Part I

      About 2 months ago I took a deep breath, grabbed a pencil, and began filling out an application to take part in a 200 hour yoga teacher training.

      Hands shaking and heart racing, I wrote answers to the standard questions.

      Name. Age. Number of years practicing yoga. Turned the page.

      How yoga teacher training helped me ditcher perfectionism and taught me that I am enough. #feelgoodeffect #realfoodwholelife #gentleisthenewperfect #selflove #selfcare #healthy #wellness

      Stopped and stared at the medical history questions.

      Do you have physical injuries or illness?

      Umm, how much time do you have?

      Autoimmune disease. Lower back pain. Separated abdominals. Bad ankle. Ovarian cysts. Endometriosis.

      Should I stop now?

      Are you trying to get pregnant? Yes.

      Are you pregnant? No (but thanks for bringing it up).

      I put my pencil down.

      Looked again at my answers--my body on paper.

      Is this a yoga body?

      Tears fell onto the words, smearing the answers.

      So I folded it up, tucked it away. Went outside. Took some deep breaths.

      Is this a yoga body?

      Yes. This is me. My right now body.

      I can be sick and healing, grateful and shattered.

      I can show up.

      Broken in places, yet still whole.

      Okay, then.

      Time to answer the the questions.

      Slip the application into a pristine manila folder.

      Walk to the front desk. Hand it over.

      Just me. As is. Ready to start.

      Part II

      I got the email.

      You’re in. Welcome to yoga teacher training. Get ready. We start soon.

      Super. Perfect. Wonderful. Wait. WHAT AM I DOING???

      More specifically, have I lost my mind?

      Ah, there you are fear. I see you.

      Suddenly the image of every person I imagine awaiting me at teacher training clouds my brain.

      Probably twenty-something. Fantastically strong. Impossibly bendy.

      And just this vision of a studio full of Instaperfect yogis stops me cold.

      I can’t do a handstand to save my life and haven’t mastered chaturanga pushup.

      What if I don’t fit in? What if I’m not enough?

      Gotcha. The familiar soul-crushing, dream-killing combo. Fear + not enough.

      But this time the desire to become a student and teacher outweighs the fear.

      The thoughts don’t define me. They aren’t me.

      So I walk in. Simile. Say hello. Deep breath. Heart open.

      Enough in body. Enough in mind.

      Ready for now. Ready for what’s next.

      Part III

      Looking ahead it all seems impossible. There is no way. I can’t. Definitely not.

      Week one of yoga teacher training and I’m shoulder deep in overwhelm + self-doubt.

      The only possible way forward: dig deep and hold onto the present moment.

      Don’t spend so much time looking ahead. Focus on now. Today. One thing at a time.

      Okay, then. Five poses. Cue the shapes. Deepen. Breath. Great. Got it. I can do this.

      But then, week two.

      Time to stand up and teach.

      In front of everyone.

      Nope. No thank you. Hard pass.

      I am freaking out.of.here.

      It takes all my willpower to stay put. To not to stand up and run.

      I don’t know how to do this yet. I’ll mess up. Make mistakes. In front of everyone.

      So, no. I’ll pass.

      Stay in this safe zone where not trying means not failing.

      But then they call on me and I stand up and something comes out. Not sure what. It was sort of a blackout experience.

      I sit back down.

      The feedback: you did just fine.

      But we couldn’t hear you.

      Where is your voice? Oh. My voice?

      It’s stuck under the fear. I know it’s there, though. Directly beneath the surface.

      I can feel it. Almost hear it.

      So I keep standing up and making mistakes and letting it go and discovering what it right there waiting.

      And what’s right here?

      It is so much better than perfect.

      Part IV

      Beginning feels like jumping into icy cold water.

      Breath catches. Gasping. Floundering. Flapping.

      Trying to figure out which way it up.

      But then, maybe, release.

      Find the air. Breath in. Breath out. Let go. Find the float.

      Halfway through yoga teacher and realizing I just need to float.

      And breathe.

      Give up perfect. Open up.

      Make a choice: a ) try to teach my 30 minute midterm perfectly--nail every cue, by the book, nothing missed; or b) simply go for it--bring my true self, make mistakes, leave things out, and oh that’s right, be vulnerable.

      B it is. So I show up. Really go for it.

      And midway through I realize--omg--I actually love.this.so.much.

      Every single word comes out with a giant smile because it occurs to me (late to the party, I know) that I’ve been missing the point.

      The perfect-seeking, thinking I need to look a certain way or bend a particular direction, fear of failure, all if it.

      That’s what was making the water cold.

      But now I realize it’s really just helping people connect with themselves and feel their breath and--of course--it’s not really about me.

      It’s about us.

      And the water is actually warm after all

      Part V: The End/The Beginning

      I went into yoga teacher training holding onto all that I’m not, clinging to the ways I don’t fit neatly into the box.

      You know this "yoga-box," right?

      Bendy, young, calm, thin, perfect, totally + completely zen.

      Which isn’t exactly me.

      So I decided I was only there to learn.

      Independent observer, taking in the information, risking nothing.

      But, I also committed to the practice and to the work.

      Ten weeks. Practice. Do the work.

      And guess what?

      I still can’t do a chaturanga pushup. Or a handstand.

      I’m still six feet tall, prefer yoga pants over jeans, and make awkward jokes when I'm nervous.

      But also.

      But also I’m a yoga teacher.

      Or rather, I’m exactly who I’ve always been--teacher, storyteller, awkward joke-teller.

      After all of this I fully understand that there isn’t a box, or if there is, I don’t need to squeeze my way into it.

      So maybe you need to hear this today, if you’re feeling less-than, not-enough, or staying safe because you've bought into this idea, too, yoga or otherwise: there is no box.

      Just you.

      As you are.

      And you are right where you need to be.

      You know exactly where you’re going.

      Trust that you are enough.

      #gentleisthenewperfect


      How yoga teacher training helped me ditcher perfectionism and taught me that I am enough. #feelgoodeffect #realfoodwholelife #gentleisthenewperfect #selflove #selfcare #healthy #wellness

      A Simplified Guide to Undoing the To-Do List

      GentlePaige ReohrComment
      A quick guide to undoing the to-do list. Read on for more on doing less to feel more! #realfoodwholelife #feelgoodeffect #gentleisthenewperfect #practicegentle #selfcare #organize #simplifiedguide

      I’m a list maker.

      Give me a task, a job, a day and I’ll make a list.

      Maybe even a spreadsheet.

      Possibly color-coded.

      I’ve always found lists comforting, a way to organize and categorize the chaos, and--I’m not gonna lie--I simply love crossing things off.

      The problem with lists, though, is that they quickly become unwieldy.

      Items get added without regard to what’s already there.

      Without mind to time.

      Or reality.

      Or to what matters most.

      This used to be me: I’d make lists.

      Long lists.

      Then I’d go about trying to check things off, all the while adding more.

      Always more.

      Stuck in the cycle of never done, never enough.

      Every day ending with an uncompleted list.

      Then one day I (finally) realized that I was the one making the lists.

      So here’s what I did: I stopped creating impossible lists.

      Instead of the never-ending, I focus on three.

      Writing just three priorities each day--for work, for family, and for myself.

      The prioritizing?

      Now that's the hard part.

      But also, the good part.

      Because the end of the day doesn’t mean a list of things that didn’t get done.

      Instead it means a short list of what mattered, plus lots of letting go of what doesn’t.

      What would it look like if you reframed your lists?

      Less piling it on.

      More peeling back.

      Doing less to feel more.

      Undoing the to-do.

      #gentleisthenewperfect

      Download Your Free Guide to Goal Setting

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        A quick guide to undoing the to-do list. Read on for more on doing less to feel more! #realfoodwholelife #feelgoodeffect #gentleisthenewperfect #practicegentle #selfcare #organize #simplifiedguide

        A Simplified Guide to Creating a Wellness Routine

        GentlePaige ReohrComment
        A simplified guide to creating a wellness routine that you can actually stick to. #feelgoodeffect #realfoodwholelife #gentleisthenewperfect #practicegentle #selfcare #selflove #wellness #routine

        Self-care. It’s one of those things we know we should be doing, but the idea of setting up a self-care routine can seem like just one more thing on the to-do list.

        Plus, when you look around the interweb, it's easy to fall into the trap of thinking that self-care requires a long soak in a tub filled with flower petals and crystals.

        Or a multi-step breakfast routine that involves 12 kinds of superfoods and a holistic nutrition degree. Or hours set aside each day to meditate, journal and work out.

        Which isn’t always realistic.

        Yes, these are options within the practice of self-care, but they don’t represent the only way to care and nourish yourself.

        So instead, today we’re going to take a deep dive into getting started with a wellness routine.

        One that you can do and actually stick with, so you can take self-care off your to-do list and make it an essential part of your real life.

        p.s. Listen to the Feel Good Effect podcast episode on How to Create a Wellness Routine (You Can Actually Stick To) to take this next level!

        Download Your Free Guide to Goal Setting

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          Powered By ConvertKit

          Part One: Set for Success

          1 | It’s Not Self-Care, It’s Self-Compassion

          Let’s reframe self-care as self-compassion.

          As a way to let go of self-judgement and criticism and embrace your life with kindness and understanding, knowing that to suffer, fail and to be imperfect is completely, perfectly human.

          So why does practicing self-compassion matter?

          Research (1, 2, 3) has linked self-criticism with depression, anxiety, body dissatisfaction, and various other forms of psychological distress.

          Self-compassion is a way to disrupt self-criticism and be gentle with ourselves.

          And, as it turns out, being gentle with ourselves doesn’t make us soft, it actually makes us more resilient.

          Approaching a wellness routine grounded in self-compassion, then, allows you to forgive yourself when you miss a day or “fall off the wagon,” and will help you to build a sustainable practice that you can stick to over time.

          2 | The Wellness Trifecta

          Let’s think of wellness in three parts: food, movement, and mental wellbeing.

          Yes, food is important. And yes, movement is necessary.

          But it’s the combination of all three that can really move the needle when it comes to your overall well-being.

          When we over-focus on one area at the detriment of the others, we fall out of balance.

          By focusing on all three areas you can create your own, well-balanced wellness routine that addresses all areas of what it truly means to be healthy.

          3 | Rethink Success By Recalibrating Goals

          The all-or-nothing trap. We all fall into it one time or another.

          Maybe for you it’s in thinking about food.

          Or cooking.

          Or how often you work out.

          No matter how all-or-nothing thinking looks like for you, we know it reduces the likelihood of success and does not contribute to feeling good.

          Instead of all-or-nothing thinking, let’s focus instead on the parts and pieces you can do. Read on for more on how to do it!

          4 | A Fresh Start

          We know it’s important to start the day with a breakfast full of protein, healthy fats and plenty of fiber, but it’s a meal that’s often skipped or filled with tons of sugar or carbs.

          If you want your wellness routine to include eating a real food breakfast, use the journal sheet at the end of this post to set some Feel Good goals related to breakfast.

          Be sure to include your Ideal world goal, what’s happening now, your Gentle goal, Contingency goal, and a place to track progress (more on that soon).

          5 | Nourish in the Middle

          Up next, lunch.

          If you find yourself running through the drive-through or picking leftovers off your toddler’s plate, lunch may be a good meal to focus on as part of your wellness routine.

          Use the journal sheet at the end of this post to set some Feel Good goals related to lunch, and be sure to include your Ideal world goal, what’s happening now, your Gentle goal, Contingency goal, and a place to track progress (more on that soon).

          6 | Finishing Strong

          Even if you have your breakfast and lunch game figured out, dinner can sometimes slip through the cracks, especially on busy weeknights.

          Use the journal sheet at the end of this post to set some Feel Good goals related to dinner.

          As with breakfast and lunch, include your Ideal world goal, what’s happening now, your Gentle goal, Contingency goal, and a place to track progress (more on that soon).

          7 | The Right Amount of Movement for You

          As with food, movement is essential to any wellness routine.

          Maybe your goal is to add more movement to your day, or perhaps it’s to reduce the amount or intensity of exercise to focus more on connecting and feeling good in your body.

          Regardless of your goals, use the journal sheet at the end of this post to set some Feel Good goals related to exercise or movement.

          As you did with food, include your Ideal world goal, what’s happening now, your Gentle goal, Contingency goal, and a place to track progress (more on that soon).

          Part Three: Document

          8 | Tracking and Self-Compassion Practice

          The last piece of establishing a wellness routine you can actually stick to is to track your stated goals and add a little self-compassion to the mix.

          So, for each Feel Good gentle and contingency goals (breakfast, lunch, dinner, movement), create a place to state your gals and to track daily progress.

          You can use the journal sheet provided at the end of this post to get started, or create your own personalized version.

          Now, and here’s the key, add a line each day to add a note of kindness. Remember that self-compassion part we talked about at the beginning of this post? Here’s a chance to put it into practice.

          If adding a note of kindness sounds silly, remember that most of us spend a significant amount of time engaging in self-critical or negative self-talk.

          Adding a note of kindness brings self-compassion into our awareness, and gives us the chance

          to intentionally practice it on a daily basis.

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            Bringing It All Together

            A wellness routine is so much more than individual acts of self-care.

            It’s about grounding your actions in self-compassion and focusing on the Wellness Trifecta: food, exercise, and mental wellbeing in an intentional way.

            By taking the Feel Good Goal Setting Process (download above!) and applying it to your own food, exercise, and mental wellbeing goals, you can craft a wellness routine that you can actually stick to and feel really good about doing it.

            Remember, this is all about what works for you! You don’t have to focus on all the areas described above, you can take this framework and use it to create something that works in the context of your life.

            A simplified guide to creating a wellness routine that you can actually stick to. #feelgoodeffect #realfoodwholelife #gentleisthenewperfect #practicegentle #selfcare #selflove #wellness #routine

            How Looking at My Body Through My Daughter's Eyes Changed Everything

            GentlePaige ReohrComment

            This morning as we as we were getting dressed she stopped me.

            “I want to hug my favorite belly,” she says.

            This has been a thing, ever since she was old enough to talk.

            Mama’s belly.

            My favorite belly.

            How looking at my body through my daughter's eyes changed everything. #realfoodwholelife #selflove #bodypositive #feelgoodeffect #gentleisthenewperfect #practicegentle #bodylove #acceptance #selflove

            She comes over, wraps her tiny arms around my waist, nestles her head into my midsection.

            “I love this big belly,” she whispers, so softly I can barely make out the words.

            She whispers without judgement, without knowledge that big can sometimes mean bad.

            Ugly.

            Shameful, even.

            To her my belly is simply big in comparison to hers.

            “This is my favorite part of your body, mama,” she says gazing up.

            “Oh?” I respond. “Why is that?”

            “Without this belly I wouldn’t be here. It was my home, and I love it,” she states.

            Matter of fact.

            As simple as that.

            I look down, seeing through her eyes.

            The stretch marks.

            The subtle roundness.

            The fact that I haven’t achieved the elusive (and highly prized) flat-abs-post-baby, even though my baby is almost 6.

            The autoimmune disease that brews just beneath the surface.

            The miscarriages and cysts and infertility.

            She sees none of it.

            And looking down I can let that all go, too.

            To see a body that carries battle scars and struggle, but also beauty and love.

            Real, pure, unadulterated love.

            Thank you my girl.

            Thank you belly.

            You’re my favorite, too.

            Grab the Simplified Guide to Body Love

            5 simple practices to love your body better. Download it now for free!

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              How looking at my body through my daughter's eyes changed everything. #realfoodwholelife #feelgoodeffect #gentleisthenewperfect #practicegentle #bodylove #acceptance #selflove

              The Simplified Guide to Letting Go of Perfectionism

              GentlePaige ReohrComment

              The Simplified Guide to Letting Go of Perfectionism

              A simplified guide to letting go of perfectionism. Read on for more on how perfectionism is different from striving for greatness. #realfoodwholelife #feelgoodeffect #gentleisthenewperfect #practicegentle #wellness #healthy

              What Perfectionism Looks Like in Real Life

              Perfectionism, at its core, is about the stories we tell ourselves regarding what and how we should be.

              It’s about creating aspirational, often unattainable, expectations and comparing where we are now with where we think we ought to be.

              And often it’s about beating ourselves up when we fall short or don’t hit the mark.

              Never mind that the expectations weren’t even possible to begin with.

              Perfectionism?

              It requires suspending the reality of real life, constructing a world that is unachievable, and then berating or beating ourselves up for not achieving or accomplishing an effectively false reality.

              The Difference Between Perfectionism and Striving for Greatness

              There’s an important difference between perfectionism and striving for greatness.

              As Brené Brown writes in, The Gifts of Imperfection: "Perfectionism is not the same thing as striving to be your best.

              Perfectionism is the belief that if we live perfect, look perfect, and act perfect, we can minimize or avoid the pain of blame, judgement, and shame.

              It’s a shield. It’s a twenty-ton shield that we lug around thinking it will protect us when, in fact, it’s the thing that’s really preventing us from flight.”

              How Perfectionism May Be Holding You Back

              Perfectionism shows up in many ways, but has a particularly negative impact on health and wellness.

              Because it may be tempting to strive to eat perfectly, move perfectly, and look perfect, attempts toward perfection can lead to frustration, overwhelm, self-criticism, and often abandoning healthy lifestyle habits altogether.

              On top of that, perfectionism may show up differently depending on your specific Wellness Personality.

              For example, a Dynamo might be stuck comparing herself to her own internal expectations, while a Seeker may be focused on comparing herself to what others are doing.

              And the Cultivator may be feel like everyone else has it figured out, and discouraged by how far she thinks she has to go.

              (Curious about your Wellness Personality? Take the quiz to find out your type and to grab your free resource guide!).

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                The Simplified Guide to Ditching Perfectionism

                The good news is that perfectionism does not have to be a way of life.

                Read on for the 5-step process to ditch perfection for good.

                1 | See Mistakes as a Normal Part of the Learning and Growing Process

                Congratulations, you’re human! And humans make mistakes.

                Instead of viewing mistakes as a reflection of your self-worth, and immediately jumping to embarrassment, shame, and self-criticism, try reframing the internal conversation.

                When you make as mistake, a misstep, or slide into old habits, remind yourself that you are human and mistakes are a normal part of the learning and growing process.

                2 | Chose Meaning Over Perfect

                Take a moment to self-reflect on your personal values, and whether meaning is more important than perfection.

                If it is, become more mindful of moments when you consciously choose meaning over perfect.

                Maybe that looks like a 5-minute walk in the outdoors, even when you can’t get to the gym for an hour.

                Or perhaps that looks like roasting a few veggies and grabbing a rotisserie chicken from the store in favor of an elaborate dinner.

                3 | Gentle Over Perfect

                If self-compassion is perfectionist kryptonite, let's have more of it!

                Self-compassion simply means extending the same kindness and empathy to yourself that you do to others.

                Easier said than done, right?

                Here’s what to do: the next time you find yourself falling into the perfectionist mindset, try imagining that you’re talking to a friend or child.

                What would you say to him or her? Would you share kind and empathetic words?

                If so, try sharing those same words with yourself, and remember: gentle is the new perfect.

                4 | Just Get Started

                Procrastination is a sure sign that you’re stuck in a perfectionist mindset.

                Putting off the workout because you can’t fit in a full hour.

                Skipping meal prep because you don’t have time to prepare a full week’s worth of food.

                Not meditating because it’s difficult to sit for 20 minutes.

                The next time you find yourself procrastinating or putting something off that you know is important for you health and self-care, ask yourself: am I avoiding this because I have an expectation of perfect?

                If the answer is yes, there’s a simple answer.

                Do something.

                Anything.

                Just get started.

                Some, in this care, is most certainly better than none.

                5 | Don’t confuse Consistency With Perfection

                We all know that consistency is key when it comes to long-term success.

                But we get into trouble when we confuse consistency with perfection.

                Consistency does not mean being perfect, or hitting the mark every single day.

                It means showing up and doing the work most of the time.

                Do it more than you don’t.

                It’s that simple.

                Ready to take things next-level? Take the Wellness Personality Quiz and grab the free resource guide, packed with curated tips and tools just for you.

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                A simplified guide to letting go of perfectionism. Read on for more on how perfectionism is different from striving for greatness. #realfoodwholelife #feelgoodeffect #gentleisthenewperfect #practicegentle #wellness #healthy

                A Simplified Guide to Avoid Falling Off the Wellness Wagon

                GentlePaige ReohrComment

                A Simplified Guide to Avoid Falling Off the Wellness Wagon

                Let’s talk about the health wagon for a minute. Are you familiar?

                A simplified guide to avoid falling off the wellness wagon. Read on for more on how to ditch the wagon and practice gentle. #feelgoodeffect #realfoodwholelife #wellness #healthy #gentleisthenewperfect #practicegentle

                I’m not sure I can define this elusive wagon for you exactly, but I do know it’s something people feel like they can fall off of.

                Especially this time of year.

                This time of year with short days, long nights, and cold.

                This time of year of parties, family, friends, drinks, sweets, and all the rest.

                This time of year some of us think we’ve fallen all the way off the wagon.

                And once off the wagon, we might as well just spiral down into a black hole of indulgence.

                A hole that we think we can only dig out of come January.

                I admit that I know the wagon mindset well.

                It’s the all-or-nothing, I’ve-already-ruined-it, might-as-well-start-over-monday mindset that’s been in my back pocket over the years, ready to pull out when life gets hard or the days get dark.

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                  It always starts innocently enough.

                  Cheese + wine with friends, followed by skipping a workout in favor of coffee and donuts with the family (dad, I blame you for the donuts).

                  These were, and are, indulgences that I consider worth it.

                  And I don’t think it’s these that are a problem.

                  I think the problem is the wagon.

                  Thinking that a few worth-it splurges automatically equal a month-long shame spiral.

                  Buying into the all-or-nothing health lie that you have to do it perfectly.

                  The lie that if you miss a few days (or weeks) or eat gluten, or (god-forbid) sugar then that’s it, you might as well give up, because you are OFF THE WAGON.

                  As for me, I’ve moved on.

                  Life is not a wagon.

                  It’s simply a series of days, filled with beautiful opportunities to make choices.

                  To choose to take care of myself and nurture my body, mostly with energizing whole food, tons of water, meditation, mindfulness, and plenty of movement.

                  But also, importantly, sometimes pie.

                  And always, always, a whole lot of gentle.

                  So this month, here is my invitation to you: find your special, and embrace your splurges.

                  But feel free to go ahead and ditch the wagon.

                  Each day is yours.

                  Independent, beautiful opportunities full of choices that are yours to make.

                  Have fun.

                  Ditch the wagon.

                  Be love.

                  Practice gentle.

                  #gentleisthenewperfect

                  A simplified guide to avoid falling off the wellness wagon. Read on for more on how to ditch the wagon and practice gentle. #feelgoodeffect #realfoodwholelife #wellness #healthy #gentleisthenewperfect #practicegentle

                  How to Prioritize When Everything Is Important

                  GentlePaige ReohrComment

                  Want a simple way to prioritize when everything seems important? Read on for the simple strategy that will help you prioritize with purpose.

                  Here’s a simple way to prioritize when everything seems important. The secret? To prioritize with purpose and process. #realfoodwholelife #productivity #organization #intention #mindful #mindfulliving

                  Prioritize with Purpose

                  You know that feeling when you’ve got a to-do list is a mile long, and it feels like there just aren’t enough hours in the day to get it all done?

                  You know, that feeling when everything seems important, and there’s absolutely no way you can possibly fit it all in?

                  Yeah, that feeling is totally normal.

                  Between work, family, chores, and taking care of wellness, the feeling of never-ending, never-enough, done can creep up quickly.

                  The worst part?

                  The longer the list, the more overwhelming the whole thing starts to seem, and the less likely it is that you’ll be able to focus in and get anything done.

                  Here’s the good news: there is a simple way to prioritize when everything seems important.

                  The secret? To prioritize with purpose and process.

                  To take that crazy to-do list and run it through a filter that will allow you to prioritize what actually matters, and that will set you on a sustainable path toward your goals.

                  It all starts by asking a simple set of questions. Here’s how it works.

                  but first, grab the free cheatsheet to simplify prioritizing!

                  Grab the Cheatsheet!

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                    5 Key Questions

                    1. Which tasks are intentional and meaningful?

                    Take each item on your to-do list, one-by-one, and ask yourself if doing the task has any real meaning to you.

                    Is is something with significance, that truly matters?

                    Is it something that’s connected to your “why,” or your overall values?

                    If the answer is yes, then keep it one your list.

                    If the answer is no, move onto the next question.

                    2. Which tasks are not intentional or meaningful?

                    Using a critical eye, examine those items on your list that aren’t intentional or meaningful.

                    There are often those items that you think you should do, rather than what really has meaning to you.

                    Or there are the items related to others’ expectations or demands, but that don’t align with your life and values.

                    Once you find these non-purposeful items, go ahead and ditch them, or at the very least, move them to the bottom of the list.

                    3. Which tasks help to create a sustainable path forward?

                    Think in terms incremental forward progress here.

                    Does the items connect to a bigger goal or plan?

                    Is it laid out in a way that allows you to take baby steps, to create momentum, to sustain effort over time?

                    If so, keep the item on your list!

                    Here’s a simple way to prioritize when everything seems important. The secret? To prioritize with purpose and process. #realfoodwholelife #productivity #organization #intention #mindful #mindfulliving

                    4. Which tasks are without process?

                    Take a close look at the items left.

                    This is the stuff that generally fills our days.

                    The busy work, the stuff that is more for other people than for our own values, the time wasters, the distractions.

                    If the item isn’t leading you to where you want to be, in a way that’s incremental, then go ahead and take it off the list.

                    5. How can I repeat and refine?

                    Now keep coming back to these questions again and again.

                    Ask which items have purpose and process.

                    Then work on prioritizing these.

                    When you apply these questions it becomes clear that everything is not actually equally important, and that some things matter more than others.

                    Start your day with the purpose and process items, or take them on when you have the most energy.

                    Then be okay with letting the rest go, or at least letting them fall to to the bottom of the list.

                    More purpose, more process, more focus on really matters.

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                    Here’s a simple way to prioritize when everything seems important. The secret? To prioritize with purpose and process. #realfoodwholelife #productivity #organization #intention #mindful #mindfulliving