Ready to feel your absolute best? We’re taking you behind the highlight reel of the world’s biggest influencers and wellness experts to uncover what beauty, health and wellness really look like in today’s world. Host and Health Coach, Erin Treloar brings you inspiring stories of individuals who have overcome adversity and practical tools from professionals to help you navigate the highs and lows of life. Hit ‘Subscribe’ and follow along on Instagram at @RawBeautyTalks, then check back on Tuesday, March 12th for our first episodes!
7 WAYS TO PRACTICE SELF CARE: FOR YOUR SOUL
Looking after yourself should be a top priority for everyone, however often it is overlooked until a physical ailment or a wave of emotion comes along that forces us to take notice.
Our body is a messenger and when our body speaks to us in the form of emotions and physical symptoms, it is a clear sign that we have been ignoring our need for self-care.
If you are running on empty, if you are suffering from physical symptoms, if you are feeling drained or overly sensitive, this is your body calling on you for self-care and self-love.
If you’re not sure where to start or your feeling overwhelemed with the idea, here are 7 very simple ways to practice self-care for your SOUL!
1. Meditate. Meditation has endless benefits, but we get it, sometimes life just gets in the way and making space for you time with a pillow seems almost impossible! But trust us – it’s so important to make space for you and your present self. Be open with yourself and make time. Meditation is available to you any time, any place. When you are walking, standing in line at the grocery store, first thing in the morning, or as you are about to fall asleep. Give it a try, and if you find yourself needing a little extra guidance, you can join us on our weekly Monday meditation course virtually with the amazing Michele Kambolis. You can learn more about her and the 12-week course here.
2. Disconnect in order to reconnect. In today’s day and age, technology has taken on new forms. It’s constant and everywhere and most of us don’t even know how to function and perform our day-to-day activities without reaching for our phones, laptops, or TV screens. Not to mention the social media rabbit hole if comparison that comes with it. So take time to turn it all off. Create moments in the day, or days in the week, or even weeks at a time where you set a rule for yourself to turn off social media, and all forms of technology. It’s okay to unplug for a minute, in fact, it’s so important for your well-being + soul. This is going to allow you to free up time for you to work on creating a life you love rather than pining over someone else’s.
3. On that same note, we recommend a complete social media detox. What does this mean exactly? ‘Unfollow’ anyone who doesn’t give you feelings of inspiration, joy, laughter or love. Life is too short to surround yourself with anything or anyone who isn’t upping your vibe; look out for yourself and be picky with your social media tribe.
4. Do something that sets your soul on fire! Whatever that looks like to you – let your inner child free. This will be different for each of us, but could look like an afternoon of painting, baking, writing, dancing, listening to music, playing music or colouring – it just needs to light you up and allow you to be free!
5. Diffuse some essential oils or light your favourite scented candle.
6. Get social! Friendships are so important in protecting and maintaining mental health. Not only are good friends fun to be with, but they’ll also help you see things in perspective and keep you grounded. So make time for those who mean the most to you. Set a coffee date with your soul sister, go the movies, plan a date day/night, or even set a time to go out on the town! Socializing with those who light you up can be so valuable and beneficial to your soul!
7. Create a cozy space! Creating an environment that feels calm, zen and like YOU can have such a positive outcome on your overall well-being. Does you room currently look the way you want it to? Do you have a space that is fully representative of you? If not, try sprucing it up by adding your favourite throw pillows, a nice cozy blanket or a couple candles to add your signature flare to the area. By building a space that feels warm and inviting, you establish an inviting retreat for when those not-so-fun moments arise.
Making time for self-care doesn’t always come naturally for us all, but in order to show up as our best selves, it’s extremely important. We hope that some of these ideas have inspired you to start putting yourself at the top of your priority list. By practicing self-care, you will notice that you will start to know yourself better as a result, and in return you’ll be kinder to yourself and those around you.
Make sure to share all your self-care practices with us by using the hashtag #RawBeautyTalks
– Team Raw Beauty. xoxo
OUR TOP 5 WAYS TO PRACTICE SELF-CARE FOR YOUR BODY
When we think of self-care, we often think of massages and pedicures. Although these can be great, and are very necessary at times, there are more elements that are important when it comes to getting the proper self-care and lovin’ we all so badly need (AND DESERVE!!).
Some of the most important self-care activities are those that tend to be the more mundane needs of the body: getting enough sleep, drinking lots of water, eating healthy food, and getting some exercise.
It’s important to do self-nurturing things like spending time alone, reading a good book, or savoring a gorgeous sunset. But we mustn’t forget to take care of our physical bodies and their basic needs. Trust us when we say, if we do not listen to these basic needs, we end up getting sick, feeling anxious, and not being able to show up as our best selves – and that’s no fun at all.
So with all that being said, we invite you to broaden your definition of self-care, and to think of it not as an indulgence, but as a necessary form of scheduled maintenance. And to help you on this journey, we have listed 5 ways that we practice self-care for our bodies below!
1. Nourish your body from the inside + out. This is so key when it comes to self-care and feeling like the best version of you. Make sure to balance out your blood sugar levels by eating a combination of carbs, protein and fats every two to three hours to prevent your blood sugar levels from dropping too low. If and when they do, you’ll see yourself searching for the fastest energy you can find, which usually means you’ll reach for something high in sugar and refined carbs. On that same note, don’t forget to stay hydrated! We know this can be tough, especially since we are all so busy and that next jolt of java seems to be the number one priority, BUT the habit of hydrating still needs to be at the top of your list if you’re really serious about embracing self-care into your life. Invest in a water bottle you love (we are keen to a classic Swell) or add in some extra natural flavour to your water jug like lemon & mint or fresh berries!
2. Get that Vitamin D, hunny! Ok, okay don’t get us wrong here – we don’t mean to literally go outside and lay out in the sun with the baby oil (ps- can you believe we used to all do this!?) – what we mean here is to make sure you’re getting your recommended daily dose of vitamin D by getting outside! We know how hard it can be during the winter months, especially for those of us with desk jobs. So if you’re not able to get outside as much as you would like, make sure you’re at least supplementing with vitamins.
3. Move your body. We know this is such a no-brainer, but exercise does SO much for your mental, physical, and emotional well-being. Whether it’s a walk around the block, a yoga class, a hike with a gal pal, or a full on spin class – get your body moving and get those endorphins flowing. You won’t regret it, and neither will your body AND your mind. In addition to exercising, make moving a part of your day. Get a standing desk at work, take the stairs whenever possible, or have a 10-minute dance jam with your kids when you get home. These little moments of movement can nourish your body.
4. Make space to pamper your body. This is one that we know a lot of people struggle with – they feel guilty around it and usually can’t justify it. Well, we are here to tell you, that’s it’s perfectly A-OK to indulge in things that make you feel good. So yes, book your pedi/mani appointment, get your hair done and please, get a massage – not just on your birthday, but whenever the heck you feel like it.
5. Take an afternoon nap – just because. You won’t regret it.
We hope you can add some of these self-care routines for your bodies into your day-to-day. Make sure to keep us posted on how you’re doing and tag us in all your practices using the hashtag #RawBeautyTalks
-Team Raw Beauty. xo
9 WAYS TO PRACTICE SELF-CARE FOR YOUR MIND
Photo By: Saje Wellness
Self care & self-love. These four words have been the topic of conversation in our sphere for quite some time now. When you hear the term “self-care” what’s your first thought?
Do you think of self-care as me-time or pampering? Perhaps a nice-to-have, but not really essential?
Do you think that it’s something that you’ll get to eventually, after everything else on your to-do list is done?
Is “self-care” & “self-love” just a trendy buzz word? Or are they essential elements that need to be talked about more and added into our everyday lives?
This is up to personal opinion, however, if you ask us, self-care it VITAL, yes we said VITAL, if you want to show up as the best version of you in this world.
Ask yourself this, how are you supposed to show up for others, whether that’s your kids, your spouse, work, family, friends, your pet or whoever else, if you aren’t showing up for you?
No matter who you place first before you, it’s important to prioritize taking care of yourself because your physical and mental health are both one of the most important assets you have!
Now, when you think of self-care habits, what comes to mind first for you?
For us, we are not just talking about taking a bubble bath with some roses or watching a movie with a tub of ice cream in hand when you’re feeling down. Instead we are talking about smaller, more subtle self-care habits and practices that you can incorporate into your daily life that can make a huge, positive impact on your life and how you feel.
The ways that self-care can be incorporated into your day-to-day can be broken up into three different categories – MIND + BODY + SOUL. Here are some of our favourite ways you can add self- care for your MIND into your every day routine:
MIND
1. Try to start talking to yourself, like you would someone you love. This may sound a little strange, but this is a game changer! Self-doubt can be one of the most crippling things, when it comes to mental health – so give it a try. Start using words like “can” instead of “can’t” and tell yourself how beautiful you are from the inside out every single day.
2. Create a gratitude journal. This could be kept by your bed to create a morning routine of starting your day by writing down 5-10 things you are grateful for. These could be big things or little things. Everything from food in the fridge to a good friend is worth noting and incredibly uplifting to see on paper. Creating a ritual around giving thanks encourages us to look for the good in our lives. The more we look for it, the more we start to see.
We love journaling in a classic Indigo journal or the 52 Lists for Happiness journal (shown below) to help inspire happiness and balance!
3. Read your favourite book. Reading is so good for the mind + soul. It can take us places to escape, and it can also be extremely informative and healing – depending on what you’re reading. Filling your mind with knowledge and power is never something to be ashamed of, and in fact, should be encouraged.
4. Create a dream or vision board. There are so many benefits to vision boarding, but one of the most positive things about it is it allows you to get really clear. Clear on anything and everything in your life. This has been such a game changer for us and for many of our clients, friends and family members.
5. Make time to get really quiet. This could look like whatever you choose, really – but find time for silence with you, yourself and I. Whether that’s taking a bath alone, doing a puzzle, gardening, knitting, watching the sunrise or simply taking an hour out of your day to listen to your own thoughts, give it a try. Find time to get quiet.
6. Get organized! We have been obsessed with Marie Kondo lately, and her methods have been life-changing. Physical clutter can cause serious mental clutter, so try picking a small space like your desk or a drawer to tackle and then go from there. Tackle an organization project (no matter how small) and feel accomplished and happier!
7. Make a plan. This may sound pretty simple, but having a plan for something in the future can really help feel positive about things that have yet to come. This could be a bucket list, a vacation, a class you want to enrol in, a list of books you want to read or movies you want to see. Making a plan about anything that you’re passionate about gives your mind something to focus on and look forward to.
8. Get up early and make sure you’re getting lot’s of zzzzz’s. It’ goes without saying that the body needs rest in order to show up as the best version of you, but that’s not always as easy as it may seem. Life gets in the way and can stop us from being able to get that full 8-hours of rest we really need. We actually have a whole other blog on the importance of sleep, and you can FIND IT RIGHT OVER HERE!
9. Learn how to say no. It can be tough, but setting limits on your time can help you deal with feelings of anxiety, stress and irritability from taking on too much. Yet, the reality is we can’t show up as our best selves when we’re running on empty. It’s lose/lose. Look at your calendar: is there anything you’ve committed to that you’re actually not looking forward to? I’ll invite you to cancel or reschedule one thing that you already know is not going to fill you up. By saying no, we say yes to ourselves and open the door to other fulfilling activities.
Making time for self-care doesn’t always come naturally for us all, but in order to show up as our best selves, it’s extremely important. We hope that some of these ideas have inspired you to start putting yourself at the top of your priority list. By practicing self-care, you will notice that you will start to know yourself better as a result, and in return you’ll be kinder to yourself and those around you.
Make sure to share all your self-care practices with us by using the hashtag #RawBeautyTalks
– Team Raw Beauty. xoxo
THE CLOSE OF A CHAPTER…
Pic : Dennis Stock for Magnum Photos
Well this feels scary as hell and also more exciting than I ever could have imagined. This year has been a wild ride for me but the journey made me stronger and more clear than ever before. So I’m taking the leap, leaving my comfy and all-I’ve-ever-known-job so that I can focus 100% on my family and serving YOU through Raw Beauty Talks.
For the last 16 years I’ve had the incredible opportunity to work alongside my parents in their business, Treloar Physiotherapy Clinic where my primary focus was building and managing a Pilates studio. It is a beautiful space filled with even more beautiful people and it’s very aligned with my core values of health and wellness but as time went on my heart has been more and more pulled towards the work I’m doing with Raw Beauty Talks.
I’ve been trying to balance it all – a newborn baby, a toddler, the pilates studio, Raw, family, friends, health, a renovation etc. – but couldn’t (duh – I’m tired just writing that out!). My health took a major backseat for far too long and as always it eventually caught up to me. I started feeling like I was only doing “ok” at everything I was doing. I was spread way too thin, burned out, got hit with a nasty case of postpartum anxiety and panic attacks and have spent the rest of the year in recovery-mode.
In most cases this would be considered a major bummer. And it was. But in that deep, dark space I found some gold. And now I stand more connected, conscious and clear than ever before.
I was forced to take inventory of where my time was being spent, what was really filling me up, what I needed to create extra space for (meditating, exercising, eating properly) and to look at how I could manage things from a more practical standpoint. I journaled. I sat in quiet. I cried. I let others take care of me. I listened to my body. I went on vacation and didn’t open my computer.
Removing my safety net is scary but I also know from experience that the best things in life are on the other side of fear. When your intuition is speaking loudly and the facts align to support it, it’s time to jump. I’d like to take a moment to thank my amazing husband for making sacrifices on his end to give me this opportunity. I will be forever grateful to you for your unconditional support of my wild dreams and “can’t wait” timelines.
So here I am. All yours. Choosing to believe in myself. Designing a life that aligns with my values. Focusing on abundance and my own resilience to create limitless opportunity. No matter what happens, I trust that the flight will be way more fun than sitting on the sidelines wondering “What if?”.
Let’s do this.
Xo
Erin
THE HEALTH HACK THAT WILL CHANGE YOUR LIFE…
Exercise. Many of us we have a serious love/hate relationship with this word. Have you ever started on a workout plan, determined that this will be the start of the new you only to find that a week later you are back on the couch or skipping that spin class? Yeah me too. The problem is I used to workout for the following reasons:
- To punish myself for eating too much
- To get rid of excess weight that I hated
- To get that “perfect beach body” before I went on vacation
- So that I’d be attractive to men and feel loved
The motivation was all negative and rooted in a lack of my own self love. I believe that our life is a result of many cause-effect relationships where the effect always mirrors the true intention behind the cause. I believe the reason WHY you are doing something is almost more important than WHAT you do in determining the outcome. In the past the WHY driving my workouts was rooted in “not enough” and therefor the experience or effect I received was just that. Not enough. Not fun. Disjointed. Unfulfilling. My body and weight reflected that but more importantly my mindset reflected that.
Here’s the thing…there are so many benefits to exercise that you can’t measure in a before-and-after picture and that are a reflection of self love. When we start to tune into these “invisible” benefits it helps our mind link exercise and pleasure which is the secret to building new, healthier habits. When our WHY for exercising becomes grounded in self love the outcome will reflect it and your mind, body & soul will become more vibrant than ever before.
Here’s a list of the self-love rooted reasons I make time to move every day:
- Heart health – I want to live until I’m 100!
- Increased energy without all that coffee
- To detox my body, skin & mind through sweat
- Reduced anxiety and depression
- Improved mental clarity, focus and resilience
- I’m a more patient, kind and present mom after
- Increased creativity – I often come up with my best ideas when my heart rate is up
- It’s where I go to battle with my inner demons in a healthy way
- Better sleep
- Keeps me on track with my daily water consumption. When I’m exercising I’m thirsty so I’m craving water rather than just forcing myself to drink it.
Another bonus? When you shift your mindset from working out strictly to lose weight you can focus on choosing activities that bring you joy so that you maximize the benefits.
Not sure which activities bring you joy? Think back to when you were little. What did you love doing? Skating? Soccer? Sprinting around the park and climbing trees? Do that! Don’t worry if it feels silly. Just tune into whether it brings you joy and how you feel after. If it gets you off the couch or out the door and moving that is the best place to start. I get bored doing the same activity over and over so I like to switch it up between yoga, swimming, power walks and boxing. After having my babies I’ve also been loving the Sweat app because it gives me 28-minute workouts that I can do from anywhere.
Alright, help encourage other Raw readers by sharing what kinds of movement bring you the most JOY in the comments below!
THE JOURNEY BACK FROM BURNOUT
Ugh. That hurt. In fact it still kind of does. The worst part is I didn’t see it coming even though I absolutely should have which kind of makes me feel even more ridiculous. You may or may not have noticed that I’ve been a little MIA over the last couple of months. I’d love […]
RAW MOTHERHOOD: TO ALL THE MAMA’S OUT THERE…
“Motherhood is a choice you make everyday, to put someone else’s happiness and well-being ahead of your own, to teach the hard lessons, to do the right thing even when you’re not sure what the right thing is…and to forgive yourself, over and over again, for doing everything wrong.” ―Donna Ball In honour of Mother’s […]
WHY YOUR SYMPTOMS, CRAVINGS & BAD HABITS ARE A GOOD THING!
By: Erin Treloar
What if I told you those cravings that are haunting you or that stomach ache or your out-of-control eating habits are actually a really good thing?
When we are in pain, craving things we wish we wouldn’t (hello chocolate, sugar and caffeine) or finding it hard to break unhealthy cycles like overeating or negative self talk it’s really hard not to get frustrated with our body. It feels like we’re not in control and thoughts like, “If only I wasn’t so…” or “why can’t I be more like…” or “I hate that I feel this way.” start to sneak in.
The symptoms, cravings and behaviours you are experiencing all have a positive intention for you. They’re not bad at all and in fact, they’re just trying to help you even if it doesn’t feel like they are. (more…)
SLEEP : IT’S MORE THAN JUST A BEAUTY REST
Scott Clarke Photo for Crate and Barrel
Whether you admit you need help getting the recommended 7-8 hours of sleep each night or you are still in denial about your need to catch zzzz’s, chances are you could use an intervention: a full two-thirds of Americans & Canadians say they have trouble getting enough shut-eye at least once a week. That’s a pretty harrowing number, considering that sleep is absolutely essential for good health and optimal functioning.
Commit sleep sabotage and you’re putting yourself at risk for the following… (more…)