Warrior's Oasis: Self-Care for Heroes

In this episode we dive deep into the relationship between technology, blue light, and sleep.  With screens becoming an integral part of our daily lives, many of us struggle to unwind at night, resulting in restless sleep and fatigue.  Join us as we explore how blue light affects melatonin production and offers practical strategies to mitigate its impact. From setting technology curfews...

One way to cultivate a mindful morning routine is to begin your day with a few minutes of silent meditation or deep breathing. After waking up, find a comfortable seated position, close your eyes, and take a moment to focus on your breath.  Meditation https://youtu.be/XttjWBdMfwo?si=Gc0q15ABLUUnDBtJ Wellness guide https://bit.ly/4b9XDDF Linktree- https://linktr.ee/Wellnessforyou Thank you lis...

Reading is one of those things I do to help me deal with stress but there are so many benefits to it.  I share a few of my favorite books here and I invite you to share your favorite books with your friends.   Thank you for listening.   Stay safe friends. 

A hot or cold shower or bath to end your long day. Perhaps doing a cold-plunge at the beginning of your day. Which ever you decide to do it is for your self-care and benefit. Add some epsom salts to your bath to get some magnesium.  Which will you do today? Please stop by my linktr.ee/Wellnessforyou and check out some of the resources.  Stay safe and thank you for listening.  Don't...

Hey friends this week I am talking about a topic that affects many of us, especially if you work nights, and if you are feeling the cold temperatures dropping. I share a few tips on how I keep myself healthy, and how to get some vitamin D. I encourage you to get your physicals and talk to your health care providers about what would be best for you. I do share how red light therapy has been my rece...

In this week's episode I talk about the importance of taking regular breaks. The moments you take away from the hustle allow you to recharge and renew your energy.  Take a moment to come up with a self-care plan, schedule in your breaks, and relax.  You deserve it.  I do share a breathing technique from the 5 Minute Bliss Book written by Courtney E. Ackerman https://amzn.to/3Vq4ym0,...

Stretching your body and take some time to honor it. Take some time for self-care and slowing down your day.  Self-care is important and it is sending a message to your body and mind that you matter. I get it, trust me we have to get a lot done. But you don't have to neglect yourself in the process.  I have a few gifts for you here:  https://linktr.ee/Wellnessforyou Can you please s...

Grab your planner or create a planner and write down what you want to accomplish. You can write some affirmations in there and a list of things you are grateful for. I am grateful for many things and when I write them down it shifts my mood.  I would love for you to get your hands on the free resources I have created here: https://linktr.ee/Wellnessforyou Don't forget to make yourself a prior...

There's just something special about a warm drink, a nice mug, and relaxation. It all goes well together. What is your favorite drink? I share a recipe with you but of course you can make it your own.  Grab your  Self-Care checklist https://linktr.ee/Wellnessforyou for reminders on how to make sure you are taking time for yourself.  YOU know it ALL starts with YOU.  Thanks for...

Happy Veteran's Day and thank you.  Getting some fresh air is more than just letting the air flow around you and through your hair. You know what I am talking about. You know how much I love breathing, and learning how to feel better. The books that I talk about here are BREATHE, Breathing for Warriors, and Breathe FOCUS EXCEL.  You can find them in my Amazon affiliate store for easy acc...

Oh the benefits of exercise are so many and one of the benefits is feeling good. You can make it your own and go for it.  I share a downloadable checklist here: https://linktr.ee/Wellnessforyou. Make sure to do something daily for yourself, because you DESERVE it.  Thanks for listening.  Stay safe.

Hydration is super important and drinking water affects your overall health. Drinking water is also helpful in reducing stress. To figure out how much water to drink, divide your weight in half and start drinking water. If you want to add some flavor to your water maybe put some lemon, fresh herbs, or some flavor packets.  It is important to take care of yourself and this is a good start. &nb...

It can be difficult at times to notice the good, trust me I understand. Take a few moments to shift the thoughts, use your breath, and redirect.  Please take time for yourself daily, and add self-care to your daily routine.   Thanks for listening and stay safe.

It is not what you do, it's how you do it. Taking time daily to do something for yourself is in my opinion how you do it. Grab yourself a notebook and start journaling, or take a few minutes to focus on your breathing to relax your body and mind. What will be your focus today? Make sure to check out my linktree at Linktr.ee/Wellnessforyou for resources.  Stay safe friends.

Integrating self-care into your day may seem challenging at first and of course changing your routine may also be scary.  But think about how great it would be to make yourself a priority by doing something that you really want to do.   Please follow me on Instagram @wellness_for_you_with_toni.  Stay safe

September is all about self-care, quite honestly every day is a great day for self-care. The benefits are endless and you my friend deserve the best. One way that I love taking care of myself is by making sure that I workout daily. I release stress like no other and I feel great after. What can you do right now to take better care of yourself?  Thanks for listening and make sure that you foll...

The body scan is one of my favorite ways I check stress out in my body. How are you tuning into your body? Please check out my free resources at linktr.ee/Wellnessforyou and make sure to follow me on Instagram @wellness_for_you_with_toni.  Thanks for listening

Journaling is a great way to add self-care to your routine. What exactly is this? It's a great way to impact your mental, emotional, and even physical health. Journaling helps release stress, emotions, increases self-awareness, and goal-setting. I share a few prompts here with you, but there are many books that can aid in finding the right questions for you.   Journaling is a great way to ref...

Time flies when you are having fun. I hope you are having fun and I hope that you are taking care of yourself. If you are not, right now is the perfect time to start. I have been talking about several different tips on here and in my previous podcast. As always, I encourage asking for help when you need it. I am not an affiliate to this program but it is amazing Betterhelp.com.  I invite you...

I continue talking about this book and all it has to offer to help you jump into action. One of the areas that I struggled jumping into action was self-care and my health. Though I thought I was doing the most with my workouts, and nutrition, I was not. I was making excuses for skipping the gym, or hitting the SNOOZE button more than once.  Robbins really helps with kicking procrastination to...

I could not wait to share this with you. The next chapters of the Five Second Rule. Robbins goes into jumping into action and counting backwards.  Have you tried it yet?  If not you can find the book in my Amazon Affiliate store on my linktr.ee/Wellnessforyou Thanks for listening. 

Self-awareness goes hand in hand with self-care. What things have you stopped doing that help you feel great? I stopped journaling for a while but I am back at it. Once you start doing stuff that means something to you, you start feeling better.  I invite you to go back and do what you love doing daily.   Please check out free resources I have for you on my instagram linktr.ee/wellnessfo...

I enjoyed reading this book. I do have to have a book to read eventhough I am not against having a digital copy. When I read this book I was struggling with taking action, more specifically getting myself to the gym. It was a tough time, and not embarassed to share that I was a bit lazy. The workouts were not going to come to me, I had to go to them. It was a time of taking better care of myself....

Mel Robbins' book The Five Second Rule is a book about takng action. Why do I talk so mcuh about it? Because it was life changing for me. It helped me start doing instead of thinking about doing things. I have read it many times, and I reference it quite a bit. It's because I love the book that helped me jump into action.  I hope that you will read it or listen to it.  What would you lik...