Tag: Growth

Relieve Stress with Simple Mindfulness Practices

by Suzanne Horrocks Wellness, posted in healthy habits, Natural Solutions, selfcare, Uncategorized
A middle-aged woman of color sitting outdoors in a relaxed environment, practicing a breathing exercise to relieve stress and anxiety. She appears calm and focused, with her eyes closed and her hands resting gently on her lap, surrounded by nature.

Stress and anxiety are part of life, but they don’t have to control it. If you’ve been feeling overwhelmed, you’re not alone. Many of us face daily stress from work, family, or just trying to balance everything. The good news? There are simple techniques you can practice to help reduce stress and bring more calm into your life. Let’s explore two powerful tools: guided meditation, and breathing exercises.

1. Guided Meditation

Guided meditation is a fantastic way to calm your mind and ease anxiety. If you’ve never meditated before, don’t worry, guided meditation makes it easy by providing step-by-step instructions, often with a soothing voice leading you through the process.

During a guided meditation, you might focus on your breath, a peaceful scene, or a specific thought that brings you calm. The aim is to gently pull your mind away from the chaos of daily life and into a state of peace. Studies have shown that regular meditation can lower cortisol levels, the hormone responsible for stress. Just 5-10 minutes a day can make a big difference.

You can try free guided meditation apps. I use an app called Moonly, or there is a wide range of guided meditations on YouTube.

If you’re new to meditation, starting with a guided session is a great way to feel comfortable and get the most out of your practice.

2. Breathing Exercises

Breathing exercises are another simple but effective way to reduce stress. When we’re anxious, our breathing becomes shallow, signaling to our body that we’re in danger. This can trigger the “fight or flight” response, making us feel even more stressed. By practicing deep, controlled breathing, we can reverse this process, telling our body and mind to relax.

A popular breathing technique is the 4-7-8 method:

  • Inhale through your nose for 4 seconds.
  • Hold your breath for 7 seconds.
  • Exhale slowly through your mouth for 8 seconds.

Doing this just a few times can quickly reduce tension and bring a sense of calm. (I use this at night, after I’ve gone to bed. It never fails to help me fall asleep.)

Anytime you feel stress building, take a moment to practice this breathing technique. It’s easy to do anywhere—whether you’re at home, work, or even in the car. With practice, it can become your go-to tool for managing anxiety.

Final Thoughts

Stress and anxiety don’t have to dominate your life. With simple mindfulness practices like guided meditation and breathing exercises, you can take back control and feel more relaxed. If you’re ready to explore these techniques further and find what works best for you, I’m here to help. Contact me today for a personalized session, and let’s work together to bring more calm into your everyday life.

Top 4 Common Wellness Issues and How to Overcome Them

by Suzanne Horrocks Wellness, posted in Drink More Water, healthy habits, Natural Solutions, selfcare, Uncategorized
Stop the struggle with common issues like stress, fatigue, poor sleep, and difficulty managing weight

In today’s fast-paced world, maintaining wellness can be a challenge. Many of us struggle with common issues like stress, fatigue, poor sleep, and difficulty managing weight. As a wellness guide, I want to shed light on these issues and offer practical solutions to help you take control of your health.

1. Stress and Anxiety

Stress and anxiety are among the most prevalent wellness concerns. Whether triggered by work, relationships, or daily life, chronic stress can lead to physical and mental health problems, including anxiety, high blood pressure, and heart disease.

A Solution for Stress And Anxiety:

Incorporating mindfulness practices such as guided meditation or breathing exercises can significantly reduce stress. In just 5-10 minutes a day, you can experience a sense of calm and relaxation.

2. Fatigue and Low Energy

Feeling tired all the time? Fatigue and low energy often result from poor nutrition, lack of exercise, or dehydration. Without addressing these root causes, you may feel drained and sluggish throughout the day.

Solutions for Fatigue And Low energy:

Hydration, balanced meals rich in nutrients, and regular physical activity can revitalize your energy.

3. Poor Sleep

Insomnia and poor sleep quality are common wellness problems that affect mood, memory, and productivity. Improving sleep is essential for mental and physical health.

Solutions for Sleep Problems:

Establishing a bedtime routine, minimizing screen time before bed, and practicing relaxation techniques can enhance sleep quality.

4. Weight Management

Weight management is a common issue, often compounded by stress, busy schedules, and unhealthy habits. Sustainable weight loss isn’t about fad diets, but rather building lasting habits.

Solutions for Weight Management:

Mindful eating, regular movement, and mindset shifts can make all the difference.

If you’re ready to take control of your wellness journey, I’m here to help. Contact me today to learn how we can work together to create a personalized wellness plan that supports your goals.

The Doctor Says I Have To Lose 30 Pounds, Part Three

by Suzanne Horrocks Wellness, posted in Drink More Water, healthy habits, Natural Solutions, selfcare, sleep

Introducing a three part series

Welcome to our three-part series, “The Doctor Says I Have To Lose 30 Pounds.” In this series, we’ll explore the emotional and physical challenges of life as a busy woman, give practical tips for making healthier choices, and offer strategies for long-term success. Whether you’re starting your own weight loss journey or thinking about starting one, this series is here to give you hope. Here is PART THREE. Part One is here in case you want to go back. Here is PART TWO.

It’s time to see the doctor

It’s time for her doctor’s appointment. The same doc that told her to lose thirty pounds. Yeah, that guy.

This appointment will be different though because she is different. She is happier, friendlier, and more relaxed. Her newfound joy is reflected in her eyes.

Small shifts = big changes

She has been drinking more water, sleeping better, and eating more mindfully. She is beginning to believe her daily affirmations could be true.

Her life is getting better. She is getting better.

She has joined an online book club and …drum roll please…and an online exercise group. She’s socializing and enjoying it a lot.

That 30 pounds

The doctor didn’t mention those pesky extra pounds because she feels so much better than she did.

Instead of recommending she lose weight, or take another prescription, the doctor congratulated her on her progress and said to keep it up.

Keep it up

Of course she is going to keep it up. Even when the going gets hard, she knows what a difference her small changes have made.

This is the life she has wanted for a long time.

Kudos to our friend. She is on her way to a healthy, happy life.


The Doctor Says I Have To Lose 30 Pounds, Part Two

by Suzanne Horrocks Wellness, posted in Drink More Water, healthy habits, Natural Solutions, selfcare, sleep

Introducing a three part series

Welcome to our three-part series, “The Doctor Says I Have To Lose 30 Pounds.” In this series, we’ll explore the emotional and physical challenges of life as a busy woman, give practical tips for making healthier choices, and offer strategies for long-term success. Whether you’re starting your own weight loss journey or thinking about starting one, this series is here to give you hope. Here is PART TWO. Part One is here in case you want to go back.

A Simple Morning Habit

She has been looking everywhere on the internet for easy ways to lose 30 pounds.

The first thing she does is to start drinking a glass of water while her coffee brews. She’s normally a perfectionist (which gets in the way of any progress she makes) but taking this one baby step makes her feel better about herself.

This one thing may not help her lose 30 pounds but it makes her feel like she is doing something positive for herself.

Confidence Boosters

She also has a post-it note on her coffee maker that says she is fabulous, one on her closet door that says she is amazing, and one on her alarm clock that says she is wonderful. She doesn’t believe them yet, but she still says them out loud to herself.

Mindful eating

She still eats chocolate mint cookies at night while she’s winding down but now she puts four on a plate instead of eating them out of the bag. This keeps her from mindlessly noshing on the empty calories. She can always go in the kitchen and get four more if she wants.

Better Sleep

Her friends at work have told her about some good books they have read so she has started going to bed a little earlier and is reading.

She’s falling asleep easier and isn’t as tired in the morning so her days start off better.

Her mood is improving everyday, life is getting better.

Best of all, her weight doesn’t matter as much anymore.



The Doctor Says I Have To Lose 30 Pounds

by Suzanne Horrocks Wellness, posted in healthy habits, selfcare, sleep

Introducing a three part series

Welcome to our three-part series, “The Doctor Says I Have To Lose 30 Pounds.” In this series, we’ll explore the emotional and physical challenges of life as a busy woman, provide practical tips for making healthier choices, and offer strategies for long-term success. Whether you’re starting your own weight loss journey or thinking about starting one, this series is here to give you hope. Here is PART ONE. Here is PART TWO and PART THREE.

Emotional eating and unhealthy habits

She’s bored, she’s tired, she’s by herself. She wants to do something for herself that no one will judge her for, or look down at her, or bother her in any way. She wants to sit, have something sweet to eat, and do something mindless like watch TV, play computer games, or scroll TikTok. The trouble is that she hasn’t eaten very well all day—a protein bar for breakfast, a burger and fries with her bestie at lunch, chicken nuggets and mac and cheese out of a box like she used to make her kids for dinner. Now, she’s eating chocolate mint cookies that she keeps hidden in the upper cabinet.

Mindless snacking

That wouldn’t be a huge problem except she’s eating the cookies out of the package. Before she knows it, there are only three cookies left, so she may as well eat those too because leaving three cookies doesn’t make sense.

It’s bedtime

By this time, it’s almost midnight, and her alarm clock goes off at six because she’s a busy working mom. Except, her kids are grown. All she has to do in the morning is get herself ready for work, so what’s the big deal? She can sleep till seven. That’s seven hours of sleep.

She’s not getting enough sleep

She isn’t going to get seven hours of sleep because for one – she can’t fall asleep easily because she’s been looking at a digital screen for a few hours, ok, 3 hours. And two – she has to get up and pee at least once during the night and her hip hurts no matter which side she sleeps on.

So….she starts the next day tired which makes healthy choices that much harder to make.

She’s stuck in a vicious cycle.


Grace and ease

by Suzanne Horrocks Wellness, posted in Growth & Expansion, Natural Solutions, selfcare

Wellness Guidance

I want to make a difference in people’s lives, in the health and wellness arena, specifically I want to guide people in living a wellness lifestyle with grace and ease.

Widow & Empty Nestor

As a widow whose is grappling with an empty nest, I have come to rely on, (more like depend on), wellness practices to keep from “going off the deep end.” Do you ever feel like you are on the tip of falling off a ledge that you may not be able to recover from?

That was me a few years ago.

To make a long story short, I have a few wellness practices that I can rely on to help me live life with grace and ease.

Here’s the definition of living life with grace and ease, according to AI.

“Living life with grace and ease is about finding a sense of inner peace and calmness that allows you to navigate life’s challenges with resilience and composure. It’s about accepting that life will have its ups and downs, but approaching them with a gentle strength and a positive attitude.

I couldn’t have said it better myself.

Follow along with me to learn some wellness practices that I’m sure will help you too.

Cheers

🚨Wellness Reminder🚨

by Suzanne Horrocks Wellness, posted in Drink More Water, Natural Solutions, selfcare, Stop Drinking Soda

🌟 Are you sipping soda more often than water? 🥤

💧 Let’s talk about how that can impact your hydration levels.

🚫 While soda might seem like a refreshing choice, it can actually lead to dehydration.

Here’s why:

1️⃣ High Sugar Content: Most sodas are loaded with sugar, which can actually increase your body’s need for water to process it. When you consume sugary drinks, your body works overtime to balance out the sugar levels, which can leave you feeling parched.

2️⃣ Caffeine Effect: Many sodas contain caffeine, which is a diuretic. This means it can increase urine production, leading to fluid loss and ultimately dehydration. Remember, caffeine can be dehydrating, so it’s essential to balance your intake with water.

3️⃣ Empty Calories: Soda provides little to no nutritional value, leaving you feeling unsatisfied and potentially craving more unhealthy snacks. Opting for water or other hydrating beverages can keep you feeling full and energized without the added calories and dehydration risk.

🌊 Stay Hydrated, Stay Healthy: Remember to prioritize water as your main source of hydration throughout the day. Aim for at least 8 glasses (64 ounces) daily, or adjust based on your activity level and climate.

✨ Let’s make choices that support our well-being, starting with staying hydrated! Swap out that soda for a refreshing glass of water and feel the difference it makes in your energy levels and overall health. Your body will thank you! 💦

Click here to begin your healthy lifestyle.

My Journey as a Wellness Guide: Nurturing Mind, Body, and Soul

by Suzanne Horrocks Wellness, posted in Growth & Expansion, Natural Solutions, selfcare, Stop Drinking Soda, Uncategorized

As a wellness guide, I am here to help you nurture not just your body but also your mind and soul. My passion for holistic well-being stems from my own transformative experience.

Several years ago, I was in the midst of grieving the sudden death of my spouse, followed shortly by the death of my father from cancer. I was overwhelmed by grief, uncontrollable anger, struggling with poor health habits (including smoking and an addiction to drinking soda), and feeling disconnected from my inner self. It was a wake-up call that propelled me onto a path of self-discovery and healing.

Through diligent research, introspection, and a willingness to learn, I experimented with various wellness practices, from mindful meditation to nourishing nutrition. Each step brought me closer to a profound understanding of the interconnectedness of mind, body, and soul.

As I implemented these practices into my daily life, I experienced a remarkable transformation. I found inner peace, vitality, and a renewed sense of purpose. Thankfully I have stopped smoking and I have stopped drinking soda too. Inspired by my own journey, I have committed to sharing these invaluable insights with others.

I am a graduate of the Institute of Integrative Nutrition as a health coach. However, it’s not just the formal training that qualifies me as a wellness guide—it’s the authenticity of my journey and my willingness to share my insights and experiences.

Through this blog, Facebook, and emails (sign up here), I encourage women nearing retirement and empty nesters to begin on their own wellness journey. I believe that true well-being is not a destination but a lifelong pursuit, and I am honored to support others in their quest for health, happiness, and fulfillment.

Let’s go on this transformative journey together, nurturing mind, body, and soul every step of the way.

Use this breathing practice to help you fall asleep and anytime you need to calm your nerves.

Honestly, I don’t remember

by Suzanne Horrocks Wellness, posted in Growth & Expansion, Uncategorized, Writing

What was the best compliment you’ve received?

I titled this, honestly, I don’t remember, because honestly, I don’t remember.

Compliments are not something that I hang my hat on. Mostly because I have a feeling that they are insincere.

The feeling is changing though.

As I partake more and more of the “cooperation before competition” mindset, we (by we, I mean the selfhelp mindset shift collective) are giving more compliments sincerely, as opposed to a conversation starter that they used to feel like.

It’s nice. It feels better. Maybe that’s because I feel better. I feel better moving farther away from competition and towards cooperation.

What are your thoughts about cooperation before competition?

Stop Drinking Soda Testimonial

by Suzanne Horrocks Wellness, posted in Drink More Water, Stop Drinking Soda, Uncategorized

Jenny Graves, Cancer survivor & Author

Jenny Graves, naturopath, cancer survivor, and author of Naturally Support Cancer Treatment has this to say about the Stop Drinking Soda Guidebook.

The book is clear and understandable, as well as easy to follow. It provides practical and actionable steps toward improving your wellness.

I was completely engaged throughout the entire guidebook as it resonates and aligns with my goals and values.

Two pieces of advice that I would add are:

The risk of osteoporosis increases with the consumption of soft drinks because of their high phosphoric acid content.

and

A reminder that “if you fall of the wagon, dust yourself off and get back on again.” Having a bad day is no reason to give up.



Click here to begin your wellness journey.