holiday stress

Seven Strategies For Soothing The Holiday Stress

The turkey has been gobbled, which means it’s on to the next big celebration…yep, it’s Christmas/Hanukkah/Kwanzaa time folks! If that sentence awakens your inner Grinch, then this post — How To Let Go Of Holiday Stress and Find Those Festive Feels — is right for you.

So far in this four-part holiday series we have talked about:

How To Navigate Holiday Social Gatherings If You’re An Introvert

and

10 Tips To Avoid Overeating (Even Though Baked Treats Are Just Lying Around The House)

Today I’m hoping to help you find some more inner peace, with seven easy tips for staying relaxed, in control, and dare I say merry, all December long. Let’s jump to it!

Personally I love this time of year. I sew stockings, paint cards, go to bed ridiculously early and play Celine Dion’s rendition of O Holy Night until even the neighbors start banging on the walls — for the love of carols, skip to the next track! Of course I’m also not immune to the stress of the season: last minute gift shopping, navigating safe conversation in a minefield of relatives, and getting out of my normal life routine can all make me a little tetchy.

But if your tendency to get tense at this time of year feels all-encompassing, you may be affected by excessive seasonal stress. AKA the holiday blues.

Numerous studies have highlighted that women in particular will experience overwhelming feelings of stress and anxiety during the holiday season. This is often caused by a combination of factors: end-of-year fatigue, financial worries, the over-commercialization of what should be a time of gratitude (this one gets me), unrealistic expectations of what can/should be achieved, the demands of social events and hosting relatives, or not being surrounded by loved ones. Additional stress comes from not getting enough sleep, excessive eating and drinking, and the post-holiday let down.

So what’s a gal to do? Can December really be merry and bright? It can. These seven proven strategies will allow you to thrive, not just survive, right through the final New Year’s toast.

Make This Season Significant For You

Keeping up with The Jones’ is never a good idea, and the holidays are no different. From Pinspiration to direct marketing, people have a lot of opinions about what you need to do to make your holidays special. Instead of listening to them, focus on what makes this time of year special for you: Spending time with family, observing religious traditions, volunteering, or simply taking time to slow down and reflect on the year that has been.

Find your focus and keep it at the forefront of your mind. Any time you’re faced with a decision to do more, buy more or be more, you can ask whether or not it enhances your interpretation of the season.

Take To Your List With A Big Red Pen

Reality check: completing everything on your December To-Do list is a recipe for major stress. Reduce your list to your top priorities — what are the things only you can do or that you love doing? Keep these tasks and ditch or delegate the rest. If this strategy (of not being in control) makes you feel little uncomfortable, its time to learn than other people really can do things as well as you, or at least well enough. Still struggling? I recommend reading “Drop The Ball” by Tiffany Dufu…Perhaps ask for it in your Santa Stocking.

Lower Your Expectations

Perfect is the enemy of the good. So you burnt the bread rolls, who cares?! When you strive to make everything look like a Martha Stewart magazine you will find yourself very anxious or very disappointed. Do your best, but remember what really matters: the conversation, the awkwardness of the family photo, and your gratitude for being given another year here on earth.

Start The Day In A Healthy Way

Skipping your movement routine because you feel short on time is a big mistake. Exercise improves your mood and helps you manage stress, not to mention aiding digestion after heavy meals. Commit to 10 – 15 minutes a day at a minimum. Similarly, eat a nourishing breakfast every single morning. This ensures that you have started with a healthy choice, despite what might transpire later on.  Next week I’ll be back with some tasty holiday breakfast recipes for you to try.

Be Thoughtful Not Flashy

This need not be an expensive time of year. Do you really need more stuff to clutter up your home? Not likely. Nor do the people you’re buying for. It really is the thought that counts, and in particular, the acknowledgement that someone in your life matters to you. This year think of spending time rather than money: gift a small homemade something with a hand-written note saying how much that person means to you, or organize a catch-up or phone call with a relative that you haven’t seen for some time. 

You Are Responsible For You

You’re not responsible for the joy and contentment of your family and friends (especially when they arrive at your home in hordes). You can do your bit to make everyone comfortable, perhaps preschedule some activities or have games on hand to play, but at the end of the day everyone needs to take ownership of their own good time. That said, it’s essential that you set aside some personal time to do the things that will keep YOU sane and sociable.

Breathe

Easy, no? Not always. Stress makes us forget to breathe properly, which limits oxygen to the brain and increases that blood-boiling feeling. Whenever anxiety creeps in, stop for 30 seconds to inhale and exhale through your nose, fully and deeply.

It’s never too early to start practicing these seven tips to reduce holiday stress. Put them into play at the office, at social events and especially in your own home. And as always, let me know how you go. 

With love,

HEALTHY LIVING

29 Nuggets Of Healthy Living Gold

Today is my 29th birthday.

In just a little while I’ll be celebrating with the handsome Nathaniel, a glass of Moet and some very good cheese. But before I kick off my shoes and pop open that bottle of bubbly, I’m taking some time to reflect on the last (almost three) decades.

I sometimes look around at my life and think: huh, who would have ever thought that’d happen. Every year brings with it new surprises and adventures, and we never really know what will transpire next.

Growing up as girl in a beautiful yet small Australian country town, I never would have expected that I would find myself living in Los Angeles, married to a Southern boy, and teaching women how to feel fit, feminine and fabulous through healthy living and self care.

In fact, this life that I’m living never really crossed my mind…it just sort of happened!

At various times throughout my childhood I wanted to be: a gas station attendant (I loved washing windshields with a squeegee); a bank teller (I got a real kick out of counting coins and shuffling notes); and for a few years my aspiration to become a lawyer (which would justify the owning of a briefcase) butted heads with my desire to be a marine biologist (and swim with the dolphins every day).

What actually happened was that I got a degree in journalism and started teaching fitness.

Since then, a series of unforeseen events, saying yes to new opportunities and rolling with the flow of life has brought me to where I am today…sitting in the Miracle Mile, thinking that pre-breakfast mimosas sounds like a very civilized idea.

The road that takes us to where we need to go is rarely clear and often tricky to navigate. But what we discover with every step will shape us in ways that we could never have realized, had we not dared to step off the beaten path. 

With that in mind, and in honor of turning 29,  I wanted to share 29 things that I’ve learnt about healthy living and loving the skin you’re in.

And then I’d love to hear from you.

What one nugget of knowledge would you tell your younger self?  Like a rising tide lifts all boats, sharing our words of wisdom with one another makes us all stronger. So please, leave a comment below!

29 Things That I’ve Learnt About Healthy Living (And Loving The Skin You’re In)

Choose progress over perfection

There’s always room for improvement, so get comfy on the journey and take one new step each day.

Invest in your sleep

Clock enough hours in the land of nod, buy a great mattress and make your bedroom a serene sleep space (the preferred option is dark and quiet, with clean air).

Eat well to feel well

Making healthy food choices isn’t about dieting, it’s about showering your body with love and nutritious bites of goodness.

Define healthy for you

I know what a healthy life means to me and I don’t let other people impinge on that vision; this helps me make the right decisions for my body and life in any given situation.

Self care is what empowers us to give back to the world

By nourishing your own body and spirit with good food, water, movement, and me time, you’ll have more of everything to give to others.

Some is better than none

A five minute walk, a one minute meditation or two bites of broccoli…some will always be better than none.

Give up your need for control

Allow people, situations and events to simply be as they are, and notice how much more present and relaxed you become.

Breathing deeply is the miracle pill for anxiety

Inhaling and exhaling through your nose activates the parasympathetic nervous system, which helps the body rest, digest and recover.

Stop counting calories

That old myth is officially busted; the new kid on the block is to count nutrition, not calories.

There will always be more food

Farewell Clean Plate Society! Choose to stop eating when you’re satiated and keep your leftovers for another meal.

Exercise is a form of stress; approach it mindfully

A gentle 20 minute walk or a few mobility stretches is enough to feel the benefit of exercise without adding to your stress.

Fear is temporary, regret is permanent

It can feel really overwhelming, and even scary, to change your lifestyle habits. But it’s worth it.

Start before you are ready

Whether that’s cooking at home, exercising or learning a new skill; you don’t need to be a pro to be a participant.

What concerns me is my health and not the opinion of others

I choose to take care of my body rather than trying to change it in unhealthy ways to meet other people’s expectations.

Negative self talk is polluting your mind

You would never say that filthy stuff to your friend, so why do it to yourself? Being trapped in your own mind is holding you back from loving your body and life.

Listen to your body

The human body is wildly intelligent, with an innate capacity to heal and regenerate itself. Once you get out of your head you can listen to what your body needs.

There’s no one-size-fits all

The same set of rote recommendations won’t work for a 40 year old woman in Florida and a 65 year old woman in Minnesota; you need to put on your detective hat and figure out what works for you.

Fat is wonderful

Sugar on the other hand…

 If you do what you always did, you’ll get what you always got

Change happens outside your comfort zone…consider spending some more time out there.

It’s about building a lifestyle, not painting a finish line

There is no such a thing as a right or wrong decision when it comes to your wellness, there is only the decision that you make.

Sitting is the new smoking

Seriously! Get out of your chair regularly, park further away from the stores, shrug your shoulders up and down…just move your body.

Give up the need to label yourself

You’re a unique human being, regardless of the lifestyle choices that you make. Don’t trap yourself in to being “vegan” or “Paleo” or “a Yogi”. Just be you and do a bit of anything that enhances that

Trust your gut

Listen to your intuition and eat fermented foods!

KISS

People insist on making things difficult, such as healthy living. Don’t be one of them. Keep It Super Simple.

Find movements that fill you with joy

Exercise should be energizing and rewarding for your body and mind, so get out there and find some kind of activity that make you feel great.

Women need to put their health before their physique

Get healthy and you’ll love how your body looks; force your body into looking a certain way and chances are you won’t be healthy (or happy).

 Connect with nature

It reminds us that our place in the universe is bigger than our immediate problems.

You have more time that you think

Figure out your key life priorities and then make time for them.

Pantene was right

It won’t happen overnight, but it will happen >>>

 

With love,

P.S. For the record, I still get a kick out of washing windows, counting coins and carrying a briefcase! Oh, and I did swim with dolphins one time!

HAVE MORE TIME JENNIFER DENE WELLNESS

Want To Have More Time? Here’s How…

Have you ever wondered why it can feel so hard to take time for yourself? Even when you promise yourself a little bit of r&r there’s often something — another task, request or responsibility — that snatches that time away.

The truth is that modern life — our work and responsibilities  —doesn’t always leave us with much breathing space; but it’s also true that some people seem to have more time than others.

So what’s their secret, these women who have the time to simply sit down and enjoy a cup of tea? The answer is less about the way they DO things, and more with how they THINK about things.

In today’s exercise we’ll explore how your attitude towards time is holding you hostage to that never ending to-do list (and preventing you from feeling satisfied with what you’ve achieved at the end of the day).

This exercise is taken from my three part audio series: Take Back Your Time: Practical Lessons In Creating Time Freedom For A Healthy, Happy Life. Download the full series  here (videos and worksheets included)

 

“Should”, “Could” & “Get To”

How often do you catch yourself saying or thinking the words: I should…

“Should” is an expression of something that you think you have to do; an obligation or an expectation that you need to meet to view yourself as successful, generous, useful, important, etc…

I should fold laundry while I’m sitting on the couch…

I should get a head start on dinner to make things easier later on…

“Could,” on the other hand, expresses a conscious choice; it’s the start of a dialogue about how you spend your time.

I could go for a walk…

I could try a new recipe…

At the end of a “could” sentence is the unspoken “or”…this is you giving yourself options. By its very nature, “could” is a word that implies positivity and choice; you’ll even notice a difference in the inflection of your voice when you say it.

Compare these two:

I should go for a walk.

Golly, even writing this makes my feet feel heavy. It makes me wonder why I should go for a walk, which leads to me listing off all those unhealthy habits that I need to rectify with exercise. Yuck!

I could go for a walk.

Yep, definitely feeling more inspired. That could fit into this sentence: It’s a lovely day, I could go for a walk! Or this one: I’m going to exercise tomorrow morning, I could go for a walk or I could go for a swim.

In example number two, the walk becomes the reward and not the punishment. This sentence also reminds me that I’m the decision maker, and it gives me an option for how I spend my time.

Which brings me to your first challenge…

Step One: be a COULD person (not a SHOULD person).

You CAN choose how you spend your time and how you experience your everyday life.

But should every “should” become a “could”? (Ha, writing these sentences makes me feel like Dr. Seuss!)

Of course not!

If you’re a high-achiever it’s likely that you have a LOT of should’s floating around in your mind at any one time. I can hardly sit on my couch without thinking I should: water the plants, get rid of that cobweb, organize the DVR recordings, send an email, file my fingernails, plan a vacation, fold laundry, book a dentist appointment…apparently it’s exhausting to relax at my house!

But just because there are should’s that could be done, doesn’t mean you have to do them. Filling your day to the brim with “should” tasks doesn’t necessarily:

  • Move you closer to your three key life priorities (learn about these by downloading the full series here)
  • Create free space for the future (there will always be more should’s)
  • Make you a more important/interesting/useful/insert-adjective-here person. It just makes you tired.

Step Two: Shelve some of the should’s…

Here’s how:

  1. Look at your current To-Do list, or think about all of those odds and ends floating around in your brain
  2. How many of these tasks made it on to that list because of the sentence: I should do…?

“I should clean out the linen cupboard.”

“I should sort the winter clothing.”

“I should get a head start on Christmas presents.”

“I should attend that community meeting.”

While (in an ideal world) you would be able to cross these arbitrary tasks off that list, they’re actually not critical to the functioning of your day-to-day life. In fact, spending time on these “should” tasks could actually be taking you further away from reaching your healthy living goals.

Can you guess my simple solution? Just cross them off your list…right now. Liberation!

Your list will now have a sprinkling of could items, to be kept as options in your back pocket, as well as those activities that you couldn’t cross off, even if you wanted to (hello work obligations, mammograms and flossing your teeth)!

These remaining obligations are necessary for the functioning of your day-to-day life, and there are two ways of looking at that…

Step Two: living with a “have to” mindset versus a “get to” mindset

I have to go to work…

I get to go to work…

I have to meet (name) for a coffee…

I get to meet (name) for a coffee…

I have to workout with my personal trainer…

I get to workout with my personal trainer…

While this positive language trick won’t necessarily buy you more time, it will help you feel more enthusiastic about the way you’re spending that time. And who knows, spending less time procrastinating on things like work and exercise could free up more free space each day after all.

Try this one on for size: I get to workout with my personal trainer and then I could have a relaxing bath or read a book!

The solution?

Commit to adding a positive spring to your language step to make your “get to” activities even more enjoyable.

Let’s summarize today’s exercise!

  1. Use the word “could” in sentences, to remind yourself that you do have a choice in how you spend your time
  2. Cross off all the arbitrary “should” tasks on your to-do list (if they haven’t been done yet the world won’t end if they stay that way)
  3. Be positive in your language when describing tasks you get to do

A thought to ponder as you move throughout your week: what you do is less important than WHY you do it. What’s your reason behind your should’s, could’s and get to’s? If the answer doesn’t move you, consider letting it go.

 

With love,

healthy evening routine

A Healthy Evening Routine: It Takes More Than Greens & Gratitude

Lately I’ve been pondering the multiple layers of health. From what we eat to how we think and who we spend time with, our whole lifestyle plays a role in our ability to feel well. In today’s blog post I’m looking at how our social connections influence the perception we have of our own lives, and why acknowledging struggles helps us endure. At the end of this short post I’ve shared a simple healthy evening routine that will help you make great progress on the lifestyle goals that you’re currently working on.

Since moving to America in 2011 I’ve been rather forward about making friends. As an introvert, a bookworm, and someone who likes to be in her pajamas at 6pm, this has been quite the turn around for me.

Here’s how it usually plays out:

  1. I meet a woman at a gathering, a fitness studio or through a mutual connection
  2. I ask her out for a tea or a walk*
  3. We suss each other out and see if we want to talk about the possibility of friendship

*I tend to choose activities that are fairly noncommittal for the first “date”. Lunch or dinner add a certain amount of pressure…it’s a long time to make chit-chat with a stranger and there’s the chance that you’ll end up smiling with lettuce in your teeth.

Some of these dates have turned into life-long friendships, while others can be simply chalked up to “experience”.

This is fine by me. As someone who would rather go deep with one person than have shallow connections with 100, I’m perfectly happy with just a handful of close friends.

But what I’ve learnt, in becoming a serial friend-dater, is that many people have a hard time going deep, getting real, and being open and vulnerable to someone else. I’ve noticed this in real life as well as online, where presenting an idealized version of yourself to the world is more important than being authentic.

In the past year alone I’ve gone on several coffee dates with women in my industry who, after introducing themselves, proceeded to spend five full minutes taking photos of their turmeric latte from several different angles to post on social media. Later that day these photos would pop into my Instagram feed with the caption: “SO much fun getting to know the lovely Jennifer Dene today.” But really, how well could they know me after 45 minutes of surface-level conversation?

This isn’t to say that I don’t enjoy networking or meeting new people…in fact, I love it. But I do feel that too many women spend too much time crafting the perfect version of themselves for public consumption, without giving enough attention to their private struggles.

Nowhere is it more important to be honest and open than on the topic of our physical, emotional and mental health. Knowing where we want to improve, or when we need to ask for help, is a crucial component of our well being. So it’s time to get raw and real, and stop comparing your inside to someone else’s outside.

Today’s simple exercise will help you appreciate what you have, reflect on where you’re struggling, and make progress towards where you want to be. So grab a pen and let’s do it to it.

A Healthy Evening Routine

Every evening answer the following questions:

  1. What is one thing that I am grateful for from today?
  2. What are two things that I struggled with today?
  3. What are three possible solutions that I can think of, that will help me overcome those struggles in the future?
  4. Who can I turn to and ask for help, support or companionship, should I need it?

This exercise is simple and profound, so I hope you’ll give it a go.

And then let me know what you think of today’s topic by leaving a comment below.

With love,

P.S. You might also like to read my morning routine post here.

The Key Weight Loss & Self Love

Hello again! I’ve been on a blogging hiatus for the last few weeks, as I spent a month frolicking in the beautiful Australian countryside. Taking that time away from my normal routine (and not feeling like I had to come up with all the answers to life’s questions) allowed me to have a good think about who I want to be in 2017, how I want to live my life, and how I can help you do the same.

During my month-long musings I noticed something about myself that, truth be told, surprised me a little. I realized that I’ve become a “when this will happen, that will happen” kind of person.

Let me explain…

Over the past few years I’ve taken to thinking that I need external circumstances to change before I can really accomplish the goals that I’ve set myself. I’ve assumed that it will be easier to achieve what I want to achieve once XYZ happens.

For example, I thought that:

  • When I got that job at the new Pilates studio… I would automatically become fitter.
  • When I reorganized my kitchen… I would happily cook more at home.
  • When I went on that holiday… I would return happier and more motivated than when I left.
  • When I relocated…I would naturally be more confident and make more friends.
  • When I reached my goal weight…I would love myself.

But it rarely turned out that way.

Saying that something will be different, doesn’t make it so. Nothing comes from words or thoughts that aren’t followed by actions.

I’ve known this, I’ve experienced this, but until now I haven’t truly internalized it.

The truth is, that for something in our life to change, we need to make a change first. You can’t think your way into a better body, a happier marriage, or a more fulfilling career, if all you do is think about it. Thinking, writing or speaking goals, aren’t worth a dime if they aren’t followed by action.

So, as we start the new year I want to ask you this: Are you ready to take action? Are you ready to take action to create a body and a life that you love, even if all the pieces of the puzzle haven’t yet fallen into place?

I’m ready to take that challenge, and I invite you to do the same.

Now I’d Love To Hear From You:

  1. Have you ever relied on external circumstances changing before you can become the person you want to be?
  2. Or, perhaps you’ve never experienced the “when this happens, that will happen” thought process. If that’s the case, what’s your secret to taking purposeful action?

I’d love to know your thoughts. Please leave a comment below.

It’s great to be back with you.

With love,

JDW Signature

*PS Remember that massive blue planner that I lugged across the world? Other important items that made their way into my suitcase included: curry paste (a lot of curry paste), Kraft peanut butter, tins of tuna, leaf tea, and, somewhat awkwardly, three crushable boxes of salt and vinegar chips. I packed those in my carry on, of course. Now if I can just figure out how to transport a couple of legs of lamb…

stop feeling stressed

Stop Feeling Stressed: How To Manage Your Overwhelm

In today’s post I’m talking about overwhelm, and I’m going to share with you one simple strategy to help you stop feeling stressed right now. 

But first I want to assure you that if you’re feeling overwhelmed you’re not alone. In fact, according to a 2016 survey from the American Psychological Association, over 40% of Americans feel stressed on a regular basis.

And lately I’ve been one of them. (Well, I’m an honorary American I guess…)

Here’s a little glimpse into my life over the past 20 months. Here I am, a 20-something Australian woman with a degree in journalism, working in the health and fitness industry, husbanded-up, and driving a little red Mazda across the USs from North Carolina to Los Angeles.

A little interesting perhaps, but not too out of the ordinary. That is, until you take into account the following:

  1. We had never visited L.A. before deciding to move
  2. We didn’t know anyone there 
  3. Neither of us had jobs in California — Nate would continue to fly back to the East Coast (poor chap) and I would… figure it out.

Fast forward to 2016 and we’re happily settled in, loving life in our beautiful home and making great new friends. This is also when I decide to expand my business online — hello jenniferdenewellness.com!

And that’s where overwhelm kicked in.

In addition to my work in the health and fitness industry I had suddenly become… a web developer, a graphic designer, a marketing and sales director, a bookkeeper, and so much more. I’m also still trying to become somewhat fluent in social media speak >>> #progressnotperfection >>> #whydowehavetousehashtags

It would be an understatement to say that there’s been a lot to learn, and some days the stress levels have gotten kind of high. Like, 1960s flower-child-at-a-music-festival high.

But stress is just stress, and overwhelm is just overwhelm, and it happens to us all. The key is getting a handle on it before it spirals out of control, which is why I love today’s stress management exercise.

So grab some paper and a pencil and let’s do this thing. 

How To Stop Feeling Stressed NOW

This exercise works so well because it gets the mess out of your head and onto a piece of paper. Having all those thoughts bumping about in our brains, like dodgem cars at a carnival, can often make situations feel more overwhelming than they actually are. Seeing things written out allows you to logically categorize and start dealing with each individual item.

I definitely recommend that you do this exercise on an actual sheet of paper;  the physical act of writing engages different parts of our brain and helps us better process the information that we’re working on. Plus, taking a break from your computer is a quick stress-buster in-and-of-itself.

So let’s do it!

Step One – The Brain Dump

Write down everything you can think of that is making you feel stressed or overwhelmed. This might include actual tasks that you need to complete, goals that you’re working towards, and even less tangible thoughts and worries, such as feeling stressed about what the weather will do tomorrow. Spend no more than 3 minutes on this step.

Step Two – Make Four Categories

Take four different colored pens and circle your items according to the categories below:

  1. Must fix now
  2. Future self will deal with that
  3. Someone else can deal with that
  4. Not within my power

Be really clear about what items absolutely have to be done now, those that can wait for another time, and those that you don’t personally have to do. Items that are “not within my power” include worrying about the weather, worrying about the plane being delayed, or worrying about something else just for the sake of worrying. Spend no more than 5 minutes on this step.

Step Three – Consolidate Your Lists

Take a new piece of paper and write out only those items that you circled “must fix now”. This list should not be very long and only contain your highest priority tasks. Wondering what goes here? Ask yourself which tasks will make the biggest positive difference to how you feel about yourself and your life.

Then, take another piece of paper and write out only those items that you circled “future self will deal with that” — this is where all those non-urgent tasks go. You’ll probably notice that a lot of the items on this list are not really important… so why are you stressing about them? It’s likely that these are your procrastination-tasks, the ones that make you feel busy and productive but actually prevent you from completing items that really matter.

Spending too much time each day focusing on your “future self” list is draining your energy and limiting your potential for success. Focus on today, spend time completing the tasks that matter, and use that feeling of accomplishment to override overwhelm.

Step Four – Delegate:

Ask yourself which items from these two lists can be done by someone else. For example, if cleaning the house is a regular source of frustration then have a cleaner come in and help you, it’s cheaper than paying for a therapist! Make moves to outsource those tasks immediately. 

Step Five – Trash Your Stress

Quickly scan the very first list that you made, the brain dump, and read the items that you circled “not within my power”. Place your hand over your heart and say out loud: “I have no control over these situations and worrying about them isn’t benefiting anyone”. Then burn that piece of paper and let those concerns go up in flames with it. 

Step Six – Moving Forward (Calmly & Gracefully)

You’re now left with two lists, your high priority list, and your future self list. Read the latter and make a note of when you would realistically need to revisit the items here. Are they going to become important at a future date, or will they remain to be non-urgent tasks that you can complete at a later stage? You can make a note on your calendar to review this list in a few weeks, or just return to it if you find yourself with some extra time to kill. Now put it out of sight (and out of mind).

Finally, return to your high priority list. These tasks are the only items that have even the smallest claim on your stress levels, but we’re fabulous and feminine women, and a little to-do list is not going to get the best of us.

Here’s what you can do:

  • Choose the task that is the fastest to complete and make a mark next to it.
  • Choose the task that is most important to complete and make a mark next to it.
  • Acknowledge that these are the only two tasks that you need to focus on (not worry about) right now, and take action to complete them in the most timely manner possible.
  • Once both of these items have been checked off you can return to your priority list and choose another two.
  • Continue in this way until you’ve crossed off each item on that list.

In Conclusion…

Of course there are many other stress-management strategies that you can benefit from. Things like meditation, self-care exercises, coaching, physical activity, eating well, and spending time unplugged from technology should be a regular part of your routine. 

But there is a method to this list-making madness. Doing this exercise has hopefully helped you realize how many things you’ve been worrying about that you either can’t control, or you don’t need to worry about right now. It should also have cleaned up your mental clutter and shown you that even those things that might seem a little overwhelming at the moment can be tackled simply and methodically.

As you continue with your week I would encourage you to let go of stress for the sake of stress, and channel that same energy into being focused, productive and content.

See you next week!

With love,

JDW Signature

P.S. I recorded this video on Facebook live, which is why it’s a little less clear (and why I said “hi Nate” as he popped into the live video recording!) Join me on Facebook here. 

Live Boldly

How To Live Boldly & Increase Joy

When was the last time that you stepped outside of your comfort zone? 

Do you regularly have experiences that make you feel truly alive and inspired?

Have you forgotten how to live boldly and say YES to new opportunities?

While routine is important, to keep life buzzing along, it can be easy to get caught up in the humdrum of daily living. Sometimes we need to remind ourselves that we can do anything – be anything – if we just put our minds to it.

“There is enormous value in spontaneity, exploration, and living outside of your comfort zone.”  Click To Tweet.

And to live a life that you truly love you need to be excited, challenged, educated and inspired on a regular basis.

Which means reigniting the fire that allows you to live boldly and  burn brightly in everything you do.

And I want to help you do just that.

Today’s video will, hopefully, inspire you step out of your normal routine and embrace new experiences and opportunities with open arms. 

Once you’ve had a chance to watch, I’d love to hear from you.

What might you say YES to, this week, that will reignite your creative and adventurous spark?

Please join in the discussion by leaving a comment below.

This is the final video in my 7 part of my series: 7 Ways To Love Your Body & Life This Week. Catch up on all the previous videos here

7 Ways To Love Your Body (Cheat Sheet)

Just to recap, here’s your task for today:

  • Keep your eyes and ears open for new opportunities or experiences this week.
  • Before you automatically say no, consider saying YES!

Thank you so much for joining me here on Jennifer Dene Wellness. Together we can create a bright, healthy and purpose-filled future for ourselves, and the women that come after us.

With love,

JDW Signature

P.S. Don’t forget to download your Self Love Checklist. Here it is. 
Me Time | Jennifer Dene Wellness

How To Have More “Me Time”

We could all use a little more me time.

Having time out for yourself, without an agenda, is as important for your health as exercise and healthy eating. Yet it’s often the first thing to be scrapped when life gets busy.

Whether it’s work, family, volunteering or social commitments, you have to know when to say “NO” to external demands in order to be able to say “YES” to yourself.

In today’s video I’ll show exactly how you can take time for yourself every day, and why you need to make it a priority.

Once you’ve had a chance to watch, I’d love to hear from you.

Once you’ve “scheduled the schedule of nothing”, how might you use that time?

Join in the discussion by leaving a comment below.

Remember that this video is part of my series: 7 Ways To Love Your Body & Life This Week. Catch up on all the videos here.

Click the image to download your free Self Love Checklist!

7 Ways To Love Your Body (Cheat Sheet)

Just to recap, here’s your task for today:

  • Step one: Open your calendar or to do list for this week.
  • Step Two: Every day schedule out a 30 minute block of time that’s just for you.
  • Step Three: Consider how you might use that time; I recommend choosing something that makes you feel nurtured and relaxed.
  • Step Four: Remember that this is a vital appointment with yourself, and nothing or no-one is allowed to encroach on that time. Set your boundaries and stick to them.
  • Step Five: When you arrive at your me time appointment each day turn off your phone and be present in the moment with your self.

Then, dive into the next video, where I’ll show you how to quiet that negative self talk.

Thank you so much for joining me here on Jennifer Dene Wellness. I know that together we will create a bright, healthy and purpose-filled future for ourselves, and the women that come after us.

With love,

JDW Signature

P.S. Don’t forget to download your Self Love Checklist. Here it is.

Why You Should Love Your Body (Exactly As It Is)

Do you love your body?

When was the last time that you looked in the mirror and really loved what you saw? 

If I’m honest, “love” hasn’t always been my first reaction. Satisfied? Sometimes. Critical? Often. But love… well, that’s something I’ve been working on and I want to help you do the same.

I’ve wasted years of my life tearing myself down when I should have been building myself up. Not only missing out on precious moments, but also not setting a good example for the women around me.

Loving how you look doesn’t make you arrogant or self-centered. It just gives you a quiet confidence and the respect that you deserve.

Do you know what triggered my decision to make peace with my body? It was the realization that who I am right now, is who I am right now, and that person is pretty darn special. I learnt the hard way that self-criticism won’t help you live at your ideal weight, it won’t reverse aging, and it definitely won’t motivate you to make healthy lifestyle changes.

But don’t just make peace with your body. Shower it with love on an every day basis. Tweet This. 

In today’s video I’m sharing a simple daily exercise that you can do in under 2 minutes, that will help you feel more confident (and in love) with yourself and your appearance.

Once you’ve had a chance to watch, I’d love to hear from you.

Did you find this exercise simple or uncomfortable? What do you think has been holding you back from showering yourself with love every day?

Join in the discussion by leaving a comment below.

Click the image to download your free Self Love Checklist!

7 Ways To Love Your Body (Cheat Sheet)

Then, dive into the next video, where I’ll show you how to have more “Me Time” (yes!)

Thank you so much for joining me here on Jennifer Dene Wellness. I know that together we will create a bright, healthy and purpose-filled future for ourselves, and the women that come after us.

With love,

JDW Signature

P.S. Don’t forget to download your Self Love Checklist. Here it is.