My name is Cait Byrnes, I'm a Holistic Health and Wellness Coach and the creator of the 'Food For Thought - Food and Mood Journal' I support creative women who are struggling with burnout, fatigue, anxiety, and stress. And I do that through a mixture of nutrition, emotional support, and radical self-care.
Today's quick tip is to practice mono-tasking.
When I say practice mono-tasking what I mean is to focus on one thing at a time. I think so many of us are so wrapped up in all the shit on our to-do list and what happens is that we are trying to get so many things done that we're often trying to do more than one thing at a time. But when we do that typically it takes us like 10 times longer than it would normally if we would just sit and fucking focus on one thing at a time.
So this weekend if you have projects that you have to get through or during the work week whatever you have to do, get yourself a little timer (this is mine it's a carrot!) and set 20 minutes at a time that you're gonna focus on one thing.
Maybe for 20 minutes you're gonna check your email and answer them. Maybe for 20 gonna check your email and answer them. Maybe for 20 minutes you're gonna respond to those calls that you've been putting off.
Whatever it is, focus on one thing that you're gonna do for that 20 minutes. When the 20 minutes is up, stand up stretch a little bit, and then set the timer for 20 minutes and start a new project. And even if you don't finish the project in that 20 minutes, totally cool it just gives you a chance to put that focused energy on it for at least 20 minutes at a time.
So that's it! Practice mono-tasking girl! Next steps:
STEP ONE - Share this video with your friends and family so they can feel awesome too.
STEP TWO - post a picture yourself mono-tasking this weekend using the #FuckingFeelGoodFriday
STEP THREE - Hop on over to my free support group called Radical Self-Care For Badass Babes! This is a free facebook support group for women who are looking for advice around nutrition, emotional wellness, and self-care. It's an awesome place, we would love to see you there!
A BRAND NEW LIVE ONLINE HAPPY HOUR
WEDNESDAY, AUGUST 16TH 2-3PM EST
P.S. Next week I'm teaming up (and getting tipsy) again with Jenny Eden Berk and Sarah Rose Scott so we can bring you a totally unedited, super real chat about how to make movement less shitty, especially during the last few weeks of summer heat :P
Only 50 spots are available, grab your free seat HERE! (a limited time replay will be available to all who register!)
I support creative women who are struggling with burnout, anxiety, and stress through nutrition, emotional support, and radical self-care.
Today's quick tip is actually inspired by my favorite biomechanist Katy Bowman, who often talks about stacking your movement. I love this idea! Her website is nutritiousmovement.com and she talks so much about this idea of getting in a more natural way of moving.
You know when we think about movement, so often we just think about getting a workout in or going to the gym. But what if we thought about movement the same way we thought about food, right?
So many of us are returning to a more primal or more ancestral way of eating - you know without pesticides, without growing additives, all these things. Eating the way our ancestors did. But what about the way our ancestors moved? They didn't go to the gym to get a workout. They didn't go to Crossfit. Not that there's anything wrong with Crossfit. They just had movement built into their day.
They were squatting and sitting on the ground and getting up and down, walking all over the place, carrying things. Whatever they had to do.
So how can we bring this idea of stacking moving into your day more into a modern world?
What if instead of using a cart at the grocery store you use the basket so you have actually carry your shit around the store? Or if you have to return some phone calls why not go for a walk around the block while you're on the phone? Or if you have a break at work for couple minutes in your office do a couple squats? Park a little bit farther away and walk. Take the stairs. Shit like that. Things that are ready gonna be built into your day that aren't gonna feel like another fucking thing on your to-do list.
This weekend I want to encourage you to figure out ways to stack your movement.
So that's it!
STEP ONE: Share this video with your friends and family so they can feel awesome too.
STEP TWO: Post a picture of yourself stacking your movement using the hashtag #FuckingFeelGoodFriday
STEP THREE: Head on over to my free support group called Radical Self-Care For Badass Babes. This is a free support group for women who are looking for support around nutrition, emotional support, self care, all that good stuff, so we'd love to have you there!
P.S. If you want even MORE tips and tricks to make movement an easy part of your day (while hanging out with three slightly tipsy wellness coaches), CLICK HERE to register for our free online happy hour August 16th, 2-3pm. Spots are limited, and a replay will be available if you can't join us live.
For those of you who don't know me, my name is Cait Byrnes I'm a Holistic Health and Wellness Coach, and I support creative women who are struggling with fatigue, anxiety, and stress through nutrition education, emotional support, and radical self-care.
Because you deserve it girl!
Today's quick tip is to eat seasonally. And what I mean by this is the produce that in season in your local area.
You've probably heard this term around before because it has SO many amazing benefits.
First of all, when you eat seasonally you have less of an environmental impact on the planet because produce doesn't have to travel so far to get your grocery store.
The second reason eating seasonally is so great is because food that's grown local to you is more nutrient-dense. So why is that? When a food is harvested thousands of miles away it has to get on a truck, get all the way to where you are, sit in a grocery store until you buy it. Every day after produce is picked it loses some of its nutrient-density. So basically when you eat seasonally and locally you get more bang for your buck nutritionally.
And finally the last reason eating seasonally is so great, is that it saves you fucking money! When you eat produce that's in season it's always way cheaper because it's so much easier to produce.
So it's literally a no brainer. Better for the planet. Better for your body. Better for your wallet.
Alright that's it! Next steps:
STEP ONE: Share this video with your friends and family so they can feel awesome too.
STEP TWO: Post a picture of yourself eating seasonally using the #FuckingFeelGoodFriday and
STEP THREE: Hop on over to my free support group called 'Radical Self-Care for Badass Babes' This is my free facebook support group for women who are looking for support around nutrition, looking for support around emotional wellness, and looking for support around self-care. It's a lovely place and I'd love to have you there!
My name is Cait Byrnes I'm Holistic Health and Wellness Coach, and I support creative women who are struggling with fatigue, anxiety, and stress through nutrition education, emotional support and radical self-care.
Today's quick tip is to do a card pull this weekend.
So what does that mean?
What I mean is to pull a card from one of the amazing Oracle decks you can get out there. You can use tarot cards, angel cards, there are universe cards, animal spirit cards, all different kinds out there.
But what's really fun about oracle and tarot cards is that it's a nice way to give yourself a little guidance. This might be for a particular situation that is troubling for you, or just in general. It kinda gives you a nice way to check in with your gut response too, and I think we all have to listen to our gut more, right girl?
So to give you an example I gonna do a card pull for you today!
I'm gonna be using Kris Carr's Crazy Sexy Love Notes. I love this deck! So what I do first is ask the universe for guidance for whatever issue I'm kinda struggling with right now. Then I shuffle the deck...and pull a random one.
Something important to know too - if while you're shuffling and one kind of jumps out of the deck that means that was the one you need today.
So the one that I just pulled says "Adventure Awaits."
On the back it says, "Break up your routine and live a little sweetheart. It's time for some adventure! Plan a vacation. Take a spontaneous drive. A change of pace and scenery will do you good. Plus you never know who you'll meet or what you'll experience along the way. A fabulous new friend or partner. A spectacular meal at a charming local joint. The vista of a lifetime. Adventure awaits!"
So that is your card pull for the weekend. I encourage you to get your own deck, any card that you like, and do a little card pull for yourself!
Alright next steps!
Step One: Share this video with your friends and family so they can feel awesome too.
Step Two: Post a picture of your card pull using the hashtag #fuckingfeelgoodfriday
Step Three: Hop on over to my free support group called Radical Self-Care For Badass Babes! This is a free facebook support group for women who are looking for support around nutrition, emotional support, and self-care.
I love me a health challenge. Or a system of any kind really.
I love challenging myself to 30 days of yoga. Or a week of meditating every night. Or ditching sugar for 21 days.
Challenges are fun, and they really feel like I hit the reset button on my stress when I do them.
And of course, I always try to plan these challenges for when "things aren't so crazy" (that doesn't exist). Or when "I'm not so busy." Or when "Life is a little easier."
But honestly, I've realized that the best time for me to do a challenge is when life feels really hard.
Even though I have to give myself an extra push, it's a built-in system of supporting myself when I need it the most.
When I'm dealing with extra anxiety and depression, it's difficult to think about self-care, eating well, and moving my body. So having a system in place, like the Free 5-Day Self-Care Challenge, gives me that extra momentum to actually fucking do the things that I know will help me feel better, sooner.
Don't wait for the perfect time sister. There's no such thing as the perfect time (for any situation, honestly).
My name is Cait Byrnes, I'm a Holistic Health and Wellness Coach, and I support creative women who are struggling with burn-out, anxiety, and massive stress through nutrition education, emotional support, and radical self-care.
Today's quick tip is to let go of control a little bit.
So last week we talked more about settingboundaries, getting a little bit firm with yourself but this weekend I want you to focus on figuring out where you can let go of control a little bit in your life. I am a textbook Capricorn I love having control over things. It makes me feel like I have some sort of sense of what's going on around me. But sometimes it makes me feel a little bit nuts.
So for example, typically when I film these videos for you I like to get a little dolled up, I like to have my set up behind me, I like to have a little more of a script in front of me, but today I'm practicing letting go of control little bit. my hair is a fucking mess, I know you see some craziness behind me, but whatever who the fuck cares, right?
And I really encourage you to also look at where you can let go of control a little bit. Are you really controlling about the food you eat all the time? Are you really controlling about your schedule? Maybe you just like things a certain way all the time. And that's fine, I get it. But I really encourage you to see - Where can I just let go a little bit? Where can I just be a little more spontaneous? Where can just have a little more fun and see what happens, right?
So let your hair down, don't be afraid to be messy, just be you girl and have some fun this weekend.
Alright, next steps!
STEP ONE: Share this video with your friends and family so they feel awesome too.
STEP TWO: Post a picture of yourself letting go of your control little bit using the hashtag #FuckingFeelGoodFriday
STEP THREE: Head on over to my free support group called Radical Self-Care For Badass Babes. This is a free Facebook support group for women who are looking for support around health and wellness, around anxiety, around nutrition, and around self-care. It's an awesome place, the woman there are fucking incredible I love them, so we'd love to have you join! See ya next week!
Heads up, registration for the FREE 5-Day Self-Care Challenge is now open! whatttttttt! We start May 22nd. For each of the five days you'll get a simple health tip for the day to try out, and when you complete the day's challenge you can enter to win some killer prizes each day. So head on over CaitByrnes.com/SelfCareChallenge to check it out, I'll see you there!
My name is Cait Byrnes, I'm a Holistic Health and Wellness Coach, and I help women to have energy all fucking day through simple and sustainable diet and lifestyle shifts.
Today's quick tip is to set some boundaries for yourself.
And you might be thinking, "Setting boundaries? That sounds fucking terrible." But hear me out.
Sometimes, setting some boundaries for yourself really gives you more freedom in the long run.
So what do I mean by boundaries? This could be giving yourself a pretty strict bedtime so you're sure that you get the 8 hours you need to really feel your best. Or, it might be setting the boundary of only eating a certain amount of sugar per day. Or maybe it's setting a boundary for yourself where you know you're going to drink a certain amount of water.
Or, it could be just setting the boundary that "Hey, I'm really over-booked right now, and I'm not gonna take on anything else."
Sometimes we really need to set those boundaries for ourselves in order to feel our best. And it can be really challenging to do because we want to continuously take on more and do all these things.
But sometimes, you gotta say no. Sometimes you gotta stand your ground and do what you gotta do to feel your best.
Because if we don't feel our best, we can't help the people around us.
Alright, next steps!
STEP ONE - Share this video with your friends and family so they can feel awesome too.
STEP TWO - Post a picture of yourself completing todays Fucking Feel-Good Friday using the hashtag #fuckingfeelgoodfriday
STEP THREE - Head on over to my free support group called Radical Self-Care for Badass Babes. This is a lovely online support group for women who are all on their wellness journey. We talk about nutrition, we talk about recipes, we talk about health tips and we would love to have you there!
I had to call out of work at my part-time job yesterday because of a lingering gross chest cold, and I felt guilty as hell about it.
For those of you who don’t know me personally, I work part-time as a paraprofessional/aide for a student with cognitive impairment at the local high school. It’s a job I REALLY dig, and even on the craziest of days I have a damn good time hanging with these kids and the rest of the staff.
So understandably, I felt a little guilty for not being able to support them yesterday. But really when I think about it, I’ve felt this massive guilt about ANY and ALL jobs I’ve had to call out of, even for a super legitimate reason. Even if I knew they’d be 100% ok without me. Even if it was a crappy high school retail job I really didn’t give a shit about.
This is a topic that has come up in my free support group Radical Self-Care for Badass Babes as well, so I decided to dig a little deeper into my own personal reasons for this uncalled for guilt. Here’s what I came up with:
I am worried I'm letting people down
I care a hell of a lot about what other people think of me
I associate my self-worth with my performance and abilities (at work and otherwise)
And when I can take a step back and look at these statements objectively, I know that they are 100% unfounded, and really, don’t they fucking matter.
You’re not going to be able to help everyone every second of the day.
You’re never going to make everyone happy all the time. Not everyone is going to like you.
Your self worth doesn’t have a damn thing to do with your job, how good you are at it, or any of your abilities.
Next time you’re wondering if you should call out or not, remember that you have to put your needs first in order to serve anyone else. And that it’s totally ok and acceptable to take the time you need to get healthy, whether it’s a physical sick day or a mental health day. And if they’re gonna give you a hard time, they can go fuck themselves - legally, you have to be allowed to take sick days ;)
My name is Cait Byrnes, I'm a Holistic Health and Wellness Coach, and I work with women to help them have energy all day - and I do that through really simple and sustainable diet and lifestyle shifts.
Today's quick tip is to prep your food as much as you can!
So I know we've already talked about meal planning a little bit, the next step in really making sure that you're getting super nutrient-dense meals throughout the week is to prep your food as much as you can over the weekend.
So once you've figured out what you're making for the week for your lunches, your dinners, whatever, and you've got all your groceries, what you wanna do is prep components of those meals as much as possible.
So, for example, you could chop all the veggies that you need for the week and store them in the fridge. If you know that you're gonna have some rice or some quinoa you can pre-make that, and then just portion it out for the week when you need it in your meals. If you're using any sauces or dressings you can pre-make those, stick them in the fridge.
And what's great about this is then you can just pull stuff out, heat it up, and you're good!
I know one of the biggest barriers for so many people to eat healthy throughout the week is that by the time you get home from work you're fucking exhausted, right? And the last thing you wanna do is make this big, elaborate meal that's gonna take you 3 or 4 hours to finish.
I love when I can just pull stuff out of the fridge, heat it up on the stove or in the oven, and call it a day. It's easily the number one thing that helps me eat healthy throughout the week.
So that's it!
Step 1: Share this video with your friends and family so they can feel awesome too.
Step 2: Post a picture of your awesome food prep using the hashtag #fuckingfeelgoodfriday so I can find you.
Step 3: Head on over to my free support group called Radical Self-Care for Badass Babes. This is a free facebook support group for women who are all on their wellness journey. We share awesome advice, recipes, tips, it's a lovely space - we'd love to have you!
Ever felt your heart race when you get a stressful work email? Struggle to get a deep breath when a conflict arises at home? Experience general panic and anxiety for no identifiable reason?
I totally get you, because I’m right there with you.
Sometimes, I just have panic-y days. Sometimes it’s because of an external reason. Sometimes not. This has just been my reality for as long as I can remember.
And that’s ok.
By managing my nutrition, emotional wellness, and incorporating regular radical self-care into my life, these panic/anxiety attacks happen less often than they used to - but they’re still there.
Next time you’re feeling an anxiety attack, panic attack, or just super overwhelming stress, give these techniques a go:
Breathe in for 4 counts. Hold for 7 counts. Breathe out for 8 counts. Continue this for 4 cycles to help reset the parasympathetic nervous system to get you out of fight or flight mode. If that’s too much, try breathing in for 4, holding for 4, breathing out for 4.
Focus on what’s real
Future-tripping so often accompanies panicked feelings, so something that really helps me is to root down into what’s real in THIS moment. What are the facts at this moment? Instead of being concerned about the 75 million ways a situation could play out, I ground down in what is factual about the situation in this minute only.
Remember that what you’re feeling is uncomfortable, but it won’t hurt you.
Part of what makes panic so hard is the feeling that you’re going to die. Like literally, it feels like that panic will actually kill you sometimes. And that only adds MORE panic to the already shitty situation. I find it really helpful to constantly acknowledge that yes, this feeling is super uncomfortable, but a panic attack will not hurt me. It totally takes the edge off for me.
And above all, take care of yourself as much as you can when you’re in this state. Ask for help when you need it. Cry when you need it. Do what you need to do to support yourself sister <3
Now it’s your turn. Comment below and tell me what you do to help get yourself through a panic/anxiety attack.
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