Jill's Nuggets

I've just published my first article in BRAINZ Magazine, A Simple Guide to Workplace Wellness.

Happy day to you:) So often we make to-do lists and focus on what we perceive we need to get done with little regard for how to go about doing it. So, I thought it might be fun to share with you some ideas for how to bring more attention to the way in which you proceed. Focus on process rather than

What if you do everything "right"...you've filled your well-being cup, you've had honest conversations, you've readied yourself for the next steps, you've taken inspired action and you still feel frustrated, angry, depressed, anxious? At first, you may feel like shouting, "What The F"?! Upon furth

I prefer the term painful to negative because I feel negative sets up those black and white categories once again. Painful on the other hand is simply an accurate description of the sensations they create in both body and mind. Yes, emotions certainly affect our physical body and if you have persi

Weekly greetings to you my valuable community member. January is already drawing to a close soon and I hope you are not feeling disappointed by arbitrary new year's resolutions that you "made" and did not keep. So much of this disappointment and inaction comes from approaching change and habits fro

Do you find it difficult to make decisions? It could be either daily decisions like what to wear or eat or much larger decisions about what to do with life savings or whether or not you should move house. Do you spend a lot of mental energy stuck in the middle, deferring the decision? Maybe you m

Recently, I had a fantastic conversation with one of my clients about how to respond to the question "How are you?" without either saying "Fine, thanks." or launching into a soul to soul with someone you don't have an intimate connection with. Generally speaking, our conversation was surrounding ho

In my experience, tension patterns in both body and mind are fueled by self-talk such as "I have to..." rather than, "I could, I would like, I prefer...". The harsh nature of "I have to..." sets up an internal resistance in me that makes me want to rebel. For example, if I tell myself, "I have to

If you need an idea for a post-workout snack, this is one of my favorites. • 1 Banana • 1/4 c Whey Protein • 1/4 tsp Spirulina • Coconut Water • Ice Blend and enjoy!

A yummy treat packed with nutrition for when you need your chocolate fix because in my world, daily chocolate is good self-care. • 1 c Coconut Water • 1/4 c Coconut Cream • 1 TBSP Cocoa • 1/4 tsp sugar • sea salt to taste Blend and pour over ice.

I've been coping with a decent bout of adrenal fatigue (aka "burnout") lately. My partner has as well, so we are two burned out people doing the best we can, but it doesn't feel good enough. The past few days in particular, I've had a hard time managing stress. I've also noticed that I have exp

About a month ago my son was sick with very swollen glands and some confusing symptoms that ultimately led to a weeks stay in the hospital. He is fine now and as I've had more time to reflect on the experience, particularly about a weird sense of calm I had throughout the ordeal. Was it stressful?

I have always been interested in how language and cuing affects movement. I have noticed that in Western movement practices there is often an emphasis on tightening or controlling and in Eastern movement practices there is often an emphasis on presence and calm. Below are a few examples... Tighte

Do you enjoy moving or do you find it painful? If you find it painful do you know why? Is it purely physical or does it also have an emotional component? Moving with ease requires emotional intelligence as well as physical awareness. The first step in finding ease in movement is to YIELD, which is i

Do you view "exercise" as a very specific type of movement? Do you enjoy or dislike "exercise"? I enjoy focused "exercise" as well as movement throughout my day. What I like about EXERCISE: Getting sweaty, practicing improving a specific movement pattern, getting my heart rate up, natural endorp

A bit ago I had an interesting conversation about giving names to the many characters that make up one's mental chatter. I have a particularly unpleasant one I refer to as "The Mean B*tch". She is downright nasty and unpleasant and she shows up when I am already feeling defeated. All of her unhelp

Good day to you my friend. I hope all is well in your world. I thought it might be nice to take a deeper look at a few versions of self and how we can get the two to work together to create wiser decisions. Let's look at an example of waking, generally feeling unwell, burned-out, depressed, anxious

Last week I mentioned the need to attend to a variety of nourishing activities rather than spending too much unpleasant effort in one area. This also relates to a conversation a client and I recently had about the importance of how you show up for life. She used the analogy of a cup. If you show

Recently I had an article published in VERVE Magazine, do check it out. I talk about intentionality, shifts in the industry, challenges we face, and how I look after myself.

How are you this week my friend? Take a moment and really check-in. Be honest with yourself. It's hard to move forward from a place lacking integrity. When I have a hard time pinning down how I'm actually doing, I find a particular journaling exercise helpful. EXTERNAL What's the circumstance?

This time of year brings attention to concepts such as growth, change, and goal setting. Let's look a little closer at each of these. GROWTH One traditional notion regarding growth is that you are either growing or you are stagnant. A few alternative ideas could be you are simply being, you are th

Tomato soup is a staple comfort food for me, especially with a grilled cheese sandwich. Comfort food can be a healthy part of the emotional eating spectrum when it's not used to numb, avoid or distract from painful emotions. Healthy comfort eating includes intention, enjoyment, and satisfaction.

I went to elementary school with the same group of kids for three years. My perception is that all of them are quite successful compared to me...a few doctors, university professors, graphic designer, research nurse, software engineer, etc. Then there's me. I took a risk moving overseas after a p

Upon completing a major project, my self-paced course "Heal Your Food Story", I realized how quick I am to immediately jump to the next thing on my task list without taking the time to celebrate my accomplishments. As a solopreneur there is no one but me to say, "great job, you have worked really h

Have you ever had someone really listen to you? I don't just mean sort of listening but listening with their whole body. The first time I had this experience was when I finally saw a counselor. I felt seen and heard on a level I had never experienced before. The way he reflected back to me what

Leading up to a final follow-up visit to the pediatrician for my son's prior mentioned illness, I was expecting to feel calm, relieved, and a sense of completion, based on my recent feelings on the ordeal. WHAT ACTUALLY HAPPENED Parking Lot: Plenty of available parking Me: Anxious Receptionist: Fri

Do you get overwhelmed or excited by a lot of choices? Does this same overwhelm or excitement apply to all areas of your life or does it differ? "Decision Fatigue" is a commonly known term, but what about "Decision Excitement"? I tend to bounce back and forth between the two extremes, and then

Learning movement from a book or handout vs. watching a video is unique. I feel like it leaves a lot of space for your experience rather than just copying what you see without really feeling what you are doing. If you'd like to experience this, try practicing the QiGong movement sequence from this h

Did you know that focusing on your feet can actually help your lower back become more hydrated and elastic. Check in with your lower back before and after you participate in this movement sequence and notice any changes. https://youtu.be/mb0GTTjEe0o

Learning movement from a book or handout vs. watching a video is unique. I feel like it leaves a lot of space for your experience rather than just copying what you see without really feeling what you are doing.