Smart girl

Aug 03, 2021

5 MINDSET SHIFTS TO SUPPORT OPTIMAL MENTAL WELLNESS

The biggest barrier to achieving optimal wellness for your unique body can sound like this:

“You have to go to the gym everyday” ”
You’re falling behind”
“You need to do this perfectly”

Who else has had these thoughts, too?

“You shouldn’t have eaten that”
“Why is your cellulite so gross? You’ve got to get this under control.”
“I hate my body. My body won’t do what I want it to do.”
“If I slip up once, I’ll lose everything I worked hard for.”

My mind has told me all of these things, too…

…Until I realized that I was poisoning my body with my own thoughts!

And that was the biggest barrier to truly feeling well.

Shifting my mindset was one of the biggest steps forward in improving my overall wellness.

That’s why I’ve got 5 mindset shifts for you to support optimal wellness for your unique body:

  1. Healthy looks different for every body.

    – We could all eat and exercise in exactly the same way and we would still have different bodies.
    – In the same way that a healthy olive tree looks very different from a healthy apple tree it’s important to remember that healthy comes in all shapes and sizes.

  2. Your body is on your team.– From the moment you were created, your body has been there for you with the primary focus of keeping you alive.
    – Every craving or symptom you experience (even the annoying ones like headaches) are simply ways your body is speaking to you.  Hunger tells us we need food, fatigue asks us for rest, and pain calls for loving attention.

  3. When trying harder isn’t working, try softer

    – Consider and area of your health and wellness that feels out of alignment. When you’re trying so hard, your whole body feels clenched, constricted, and tighter. Your thoughts reflect the way your body physically feels. Imagine pausing, taking a breath, allow body to soften and expand.
    – Trying softer in exercise can look like going for a nice long walk or doing yoga.
    – Trying softer in relationships can look like not sending that extra text and just giving them the space and seeing if they come to you…

  4. Progress over perfectionPerfection is an illusion so whenever we’re striving for it, we’re walking a path that never ends and prevents us from feeling “enough”.
    – Perfection can also prevent us from getting started at all.  If you have an idea of what a perfect workout looks like but you only have 15 minutes or just feel like going for a walk you’re likely to do nothing at all rather than working with what you’ve got.

  5. The thoughts you have are equally as important as what you eat or how you exercise.
    –  We have approximately 6,200 thoughts every day.
    – You can eat all the best foods and move your body every day but if your mind is filled with self doubt, fear, stress and judgement…it will impact your wellbeing.
    – The thoughts you carry impact your biochemistry which ultimately shapes your entire being.
    – The great news is our mind is like plastic and with conscious effort and tools we can reshape the direction our thoughts naturally flow.

For more tools to support your wellness tune into the Raw Beauty Talks podcast. 

-Erin. xo

(more…)

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Jul 20, 2021

5 TOOLS TO HELP WITH YOUR MENTAL HEALTH

If finding self-love and feeling your best feels a million miles away right now…

….here are some tools to help gently get you back on track.

1. Create a Personal Nourishment Menu

Pull out your journal or a blank piece of paper and create a list of things that make you feel supported and aligned with your best self.  Rather than creating a list of things you feel you “should” do, think about what you actually enjoy doing.  

Some examples are: 

  • taking a walk with a friend
  • baking
  • hiking
  • watching a good movie 
  • listening to upbeat music

Next time you’re feeling a little off, pull out your Personal Nourishment Menu, notice which item feels most supportive and then carve out some time to give back to yourself and enjoy it.

2. Meditations for Self Love 

It can be easy to get down on yourself when your mental health is struggling.  Remember that your mental health doesn’t define you.  

The Raw Beauty Co. Meditations for Self Love package is a collection of guided meditations designed to help you reconnect with your body and soften into self love. Therapist and mind-body-medicine researcher, Michele Kambolis, and health coach, Erin Treloar, join together to take you home to the essence of all that you are. The package includes four guided meditations, a self love worksheet, and handouts that will help you tune into your body, find your voice of self compassion and access inner calm.  Use code RAWBEAUTYFREE to get your package for free!

3. 5-5-7 Breathing

This simple breathing pattern mimics the breath of a person who is calm, signalling to your nervous system that it can relax. You can do it with your eyes open or closed, whatever feels most supportive.  Breathe in for a count of 5, hold for 5 and then gently exhale for a count of 7.  Repeat this pattern up to 10x.  Use this tool when you’re on a Zoom call, studying, driving or any other time when you notice you’re feeling a bit anxious. 

4. A Digital Detox 

Being mindful of the media you consume is always a good idea but when your anxiety or depression is flared up this is extra important.  Turn off the news or trade in that horror series on Netflix for light, fun and feel-good shows that lift your spirits.  If you can, take a break from social media for a few days, or carve out certain hours of the day that you commit to putting your phone down.  I recommend that my coaching clients, remove the apps from their phone completely so that they can still check in on their other devices but it’s not so readily available in the palm of their hand.  I personally leave my phone in my bag after work for a couple of hours to give my mind and body a chance to recover.

5. The Raw Beauty Reset 

When your mental health is struggling it can feel challenging to do the basic things that support our overall wellness like moving our body, eating well and getting adequate sleep.  

The Raw Beauty Reset is a guided 12-week wellness program designed to transform your relationship with food and your body. Based on four pillars — nourishment, movement, mindset and self love — the Reset is designed to take you back to the fundamentals of wellness for your unique body, teaching you to eat intuitively, create healthy habits, and build an empowering mindset that will support long-term holistic health. This program was reviewed and approved by Dr. Hillary McBride and Registered Dietician, Ali Eberhardt and is led by certified health coach, Erin Treloar.  Learn more here.

For more tools to support your wellness tune into the Raw Beauty Talks podcast. 

-Erin. xo

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Jan 14, 2021

Creating An Inspiring & Clutter-free Kitchen

Honest hour.  

I am equal parts neat freak and “woosher” which is a terrible combination that completely contradicts itself.  Woosher is a nickname some friends once made up for me because I do everything a touch too quickly and it results in little spills, little fires and little scattered messes everywhere I go.  

My mind sometimes moves out of the present moment when it’s still required to be there. 

The part of me that is a neat freak is the part that feels settled and calm when everything is in it’s place and in order.  

See how the Woosher and Neat Freak don’t make much sense together?

My space really impacts the way I feel so over the years I’ve gotten better at setting up systems to help maintain the zen but for some reason the kitchen cupboards have always seemed to have a mind of their own. 

I guess you could say my kitchen is a mullet. 

Neat, tidy and strictly business on the outside and a wild party on the inside of every cupboard. 

As Covid-times have continued to persist, like many I’ve found myself searching for greater control of things within my grasp….like clutter. 

Sarah Gerber, founder of Neat Vancouver slid into my DM’s and I knew right away this was the kind of ally I needed in my life.  When the Queen of Clutter-free knocks on your door and offers to help you do not say no.  You put on a mask, keep 6ft apart and get that woman a coffee. 

Hiring Sarah was the best gift I ever gave myself.  She took my mullet of a kitchen and transformed it into a Victoria’s Secret model blow out.  Bad example – you know how I feel about that show :/  Let’s get back to the kitchen….

She even transformed my dumpster fire of a tea bin into this insanely gorgeous space.

As always, I want to share everything I learned from the team at NEAT VANCOUVER with you so that you can create an inspiring clutter-free kitchen in your home too.  Should you wish.  I also understand If you’ve completely given up on life at this point 😉 

Here’s what you need to know:

Here are Sarah’s top 5 tips to create an inspiring Kitchen:

Start Small

Overwhelm and procrastination is real when it comes to things like organizing a kitchen so her first tip is to start small. Focus in on one little area that feels manageable to declutter and start there rather than tackling the whole room at once.  Pick one drawer or cupboard or shelf on the fridge to start with and simply master that one area. The sense of completion will likely give you the energy to do more and if not, you still get a gold star.

Edit What You Don’t Use

Go through kitchen cupboards and discard anything that has expired or that has been unused for over 18 months. If you are not sure about something (ie. a seasonal item or something you don’t use often) then make sure you’re putting it in a spot that isn’t’ taking valuable space, use upper back cupboards or corner cupboards for these items.

Then keep tabs on it to see if you can edit it out next time.

No brainers – no negotiating…

  • Recycle Tupperware that doesn’t have a matching lid or bottom
  • Compost/recycle food and packaging that is expired over 6 months
  • Recycle any broken plastic (utensil, bowl, bottle)
  • If you like to save glass jars, I recommend 6-12 MAX!
  • Donate any kids plates, dishes, bottles that they’ve outgrown or won’t use anymore
  • Water bottles and to-go coffee mugs, each family member gets 2-3 MAX

Create Categories and Zones

Create zones in the kitchen for the activities you do most. For example, you could have a smoothie station, breakfast area, baking station and a coffee/tea station. In the fridge, create a space for produce, another space for dairy.   

If you have kids consider what they do in the kitchen. Can you create a kids zone in a lower kitchen cupboard for so that they can help themselves to approved snacks or dishes to set their place at the table. 

A Home for Everything

Use clear bins or glass jars to decant and store snacks and breakfast items you use often and buy in bulk (like oatmeal or cereal).  Packaging can take up space so removing items from their boxes or bags is often helpful. Remove trays from the fridge if you need more space etc.  If there are items on your counter make sure there is a home for each item off the counter so that you have the ability to clear the space if you need to.

Think About Function & Flow

Once you’ve edited and grouped items, really take a look at the overall space and flow of your kitchen. Are your items in the most efficient places?

Think about unloading the dishwasher, is the plate drawer closer by? Filling the coffee maker, do you use tap water or the fridge water? Kids cups, can they reach them themselves? Spices and cooking utensils, are they close to the stove? Do you need to entertain your kids at the counter while you cook? let’s add in some space for coloring books and crayons.

Can you move a category or station to a better area that would create a more effective flow through the space? Often the spots where the most clutter or messes pile up will be a good clue that this is where you need to re-look at function!

Hope you enjoy these tips from Sarah and the team at Neat Vancouver.  I’m sharing some before and after photos of our refreshed cupboard space and fridge so you can re-create them in your own home should you wish. 

I’d love to hear which tip or image resonates most with you!

Xo 

Erin 

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Jun 08, 2020

Overwhelmed by #BlackLivesMatter? This is for you.

Photo by: Londre Swimwear

To my Raw Beauty community, 

I understand that many feel afraid to speak up right now out of fear of taking the wrong step or inflicting further pain. 

I know you are feeling overwhelmed about where to start in supporting our black brothers and sisters. 

I know you truly feel pained seeing the injustice, murder and racism black people are faced with every day. 

I know you are uncertain about whether everything that is happening will create the deep, lasting changes that is required to bring equity amongst all of us.

I know this because I have felt it all too.

This letter is not about my pain or your pain though. It is about the pain of black people.

The only reason I mention your emotional reaction in this moment is because I know it can be the charge that propels long-lasting change.

Emotion = E-Motion = Energy in motion = YOU in MOTION.

I want to remind you that you are strong. You CAN carry the pain and discomfort that the black community have carried for centuries. Do not avoid it. Let it erode the comfortable seat you’ve been sitting in until you are forced to stand as an anti-racist.

You are powerful. Your privilege gives you a strong foundation upon which you can create change. It gives you a voice and a presence and a platform. Use it.

You are impactful. Start the work within and recognize that in doing so you will undoubtedly create change around you. Listening & learning are the first step in creating the right impact.

I encourage you today to take your privilege and the pain and overwhelm that you are feeling in this moment and instead of letting it freeze you, I ask you to let it propel you forward in support of our black sisters and brothers. 

While energy is high and pain and passion are strong, the systems, structures and beliefs planted deep within us must be uprooted and replaced. It is in this exact moment that we MUST create new ways of living, speaking and being so that long after the social media buzz fades, we are left with a better world.

Stating that you are not racist and posting a black square is simply not enough. It is a statement of your intention and must be followed by action. Suggesting that you don’t see colour and that you believe in equality is a scapegoat allowing you to rest in inaction. I simply say this because I know you have more in you than that.

Anti-racist is not a noun.  It is not something you are. It is a verb. A label that must be earned through action.

This work has no final destination. Unfortunately you will not receive an ‘A’ on your report card by completing a task or a checkmark on your ‘to do’ list.

This work is about being a good human. It’s about using our time on this earth to make it better for our collective children.

We must look at anti-racism as a constant conversation, actions to be taken over a lifetime, and words that must be spoken over and over again.

The great news is, I know my Raw Beauty community is full of women whose hearts bleed red and who desperately want to help.

I believe in your capacity to listen, learn, and to be the change the world so desperately needs.

READY TO TAKE ACTION? Let’s get started…

1. Listen & Learn (from members of the black community)

Not understanding is not good enough and we can’t expect our black friends, co-workers and family to spend all their time and emotional bandwidth educating us. We created the systemic racism that exists today and we must dismantle it. There is so much information out there right now to support you on this journey so jump on Google or visit the links below.

Workshops
The Great Unlearn by Rachel Cargle. Here.
Spiritual Activism 101 by Rachel Ricketts. Here.

Podcasts
How White Parents Can Talk to Their Kids About Race with Jennifer Harvey.
Article and podcast. Here.
#TellBlackStories. Here.
Code Switch by NPR. Here.

Books
*If the hard copy is sold out there are options for audiobooks & e-readers

White Fragility by Robin DiAngelo.
How to Be Anti-Racist by Ibram X. Kendi.
This Book is Anti-Racist by Tiffany Jewell.
I Am Enough by Grace Byers (for kids).

Shows
13th by Ava Duverney (Netflix)
When They See Us by Ava Duvernay (Netflix)

2. Support black-owned businesses & black individuals in your community by buying their products and services.

Vibe Well Co. “I AM” Affirmation cards by Ashley Sharie. Here.
Arielle Estoria prints & poetry. Here.

3. Diversify your feed.  Follow and support the black community so that you hear directly from them.  Below is a list of women who inspire, empower and uplift.  I know the conversation is charged right now.  Instead of shutting it out can you let that charge ignite your action. 

@RachelCargle 
@ArielleEstoria 
@VibeWellCo

@pegcitylovely
@tamikadmallory
@mspackyetti
@stephanieyeboah
@blairimani
@moemotivate
@coach.carey
@sashaexeter
@averyfrancis
@filipajackson
@lilyyange
@taymocha
@truthalexis

4. Sign petitions that are working to create new systems to protect black lives and dismantle white supremacy.

Black Lives Matter

5. Stand-up against racism when you notice it within yourself, your family, workplace or amongst friends.  This can be difficult if you are not educated in white supremacy, racism, anti-racism and solutions which is why the first action item listed is so important.

6. Vote. This is one of the most powerful ways to support POC as it creates possibility for addressing systems and structures (i.e. mass incarceration) that threaten black lives and progress.

7. Advocate for updated workplace policies around diversity & inclusion.  Not sure where to start?  This resource provided by Rachel Cargle can help you start the conversation. Here. 

Together let’s ensure that this monumental movement lasts more than a moment. 

Please comment below with one ACTION that you will take this week to turn your discomfort into empowerment? 

Xo
Erin

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May 05, 2020

I Take Anti-Anxiety Medication…and I’m not broken.

“Omg she takes crazy pills”

“Well you know she’s medicated right?”

“She’s unstable….” 🙄

This feels incredibly hard to share because I already know what some of you are thinking (see above comments)

Eight months after having Brooklyn I started experiencing severe panic attacks and intrusive thoughts that got so intense I could barely leave my bed let alone take care of my babies.

My doctor suggested anti-anxiety medication but I was resistant. I’d bought into the whole “Meditation over Medication” philosophy and I was nervous about just becoming numb.

I tried all my tools – therapy, exercise, meditation, gratitudes, nourishing foods, no coffee or alcohol, acupuncture etc. etc.

Nothing was working and I felt like a massive failure.

It got worse and worse and for the first time ever I could understand how life might be so painful it would be better not to live. I told my Mom and Scott that I gave them the reigns to decide what I needed. I was scared and exhausted.

Girls, the medication saved me and this experience changed my perception of modern day medicine completely.

Sometimes in life we need BOTH the medication AND the meditation.

Sometimes we can’t access the benefits of all those tools mentioned above without a little extra support.

The reason I’m sharing this today isn’t to promote anti-depressants or pills (that’s something for you to chat about with your dr) but it is to remind you that if you need to take something it does not make you weak or crazy.

Medication is a tool some of us will lean on in moments of our life like people with diabetes require insulin and people with a broken bone require a cast.

We are in a very stressful period of time and I know a lot of people are struggling with anxiety and depression. You are not alone. Please ask for help and most importantly know that your struggle can also be your greatest strength.

You have nothing to be ashamed of and I, for one, see just how strong you are 💕

Let’s work together to end the stigma around mental health so that it is ok for every person to get the help they need in whatever way they need it.

xo – Erin

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Apr 23, 2020

From Depressed to Self Lovin’ Millionaire with Libby Crow

From Depressed to Self Lovin’ Millionaire with Libby Crow Meet Libby… In this episode Erin sits down with entrepreneur, Libby Crow to talk about her journey from suicidal to self lovin’ millionaire. They talk body image, what it means to “feel the feels” and how to move through periods of grief. Libby is a global […]

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Apr 08, 2020

IF YOU READ ONE GOOD THING TODAY – MAKE IT THIS

Kitty O’Meara is the poet laureate of the pandemic. Her untitled prose poem, which begins with the line, “And the people stayed home,” has been shared countless times, on countless backgrounds, with countless fonts, since its first posting, and for very good reason.

The first time we read it, our hearts stopped. It hit us in all the feels. In case you may have missed it, we thought we would share:

We hope these words of wisdom inspire you as much as they did for us. Let them be a reminder that this too shall pass and while we are in it, try to embrace the process. Heal. Come together. xoxo

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Mar 25, 2020

FEEL-GOOD BOOKS, SHOWS, MOVIES & PODCASTS

We asked, and you answered! After asking our raw community what their favourite light-hearted books, movies, podcasts and shows are, we have rounded up the most popular answers to share with you all!

It’s so important that we keep our spirits up right now while being stuck at home, so to help keep things positive and happy, here are some of the top recommended light-hearted books, movies, shows and podcasts we have discovered.

Check out our list below and feel free to share any of your favourites that we may have missed in the comment section.

Light-Hearted Books

Light-Hearted Movies

Light-Hearted Shows

Light-Hearted Podcasts

We hope these all help you stay positive and happy during a time that feels a little unknown.

Comment below to let me know which movies, shows, books or podcasts you’ve listened to or watched! If we missed any of your favs let us know in the comments below! We would love to keep adding to this list.

xo – Erin

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Mar 19, 2020

Free Online Workouts To Keep You Moving In Coronavirus Quarantine

Free Online Workouts To Keep You Moving In Coronavirus Quarantine

We’ve rounded up a list of our favourite at-home workouts to help you stay moving even if you’re stuck at home right now. The best part? They’re all free! There are so many benefits to exercise including a natural boost of feel good hormones that can help reduce stress and anxiety while improving sleep and overall mood.

Sounds like just what the doctor ordered right?

Check out our list below and feel free to share your favourite free workouts in the comment section.

Tone-It-Up
Founders Karena Dawn and Katrina Scott make working out fun & have built an incredible community of women who are moving their body as an act of self love.

This month the Tone-It-Up app is free so you can break a sweat even if you’re stuck inside.

To start your free trial download the Tone-it-Up app at the App StoreGoogle Play

The Class by Taryn Toomey
The Class is a transformative workout of the body and mind. There’s nothing quite like it and I was hooked from the first time I tried it. With a combination of simple, repetitive calisthenics and plyometrics, partipants challenge the body to engage with the mind. With guided instruction and powerful music, The Class invites students to witness their resistance to discomfort.

To start your 14-day free trial go to https://digitalstudio.theclass.com/


YYoga at Home
YYoga studios are my go to choice when I need a moment on the mat. They have an amazing app with a variety of classes and a free two-week trial period that you can access anytime.

To begin your free trial go to yyoga.tv or download the YYOGA at Home app.



MOVR app
What I love most about this app is that it is focused on helping you function at an optimal level. When you download the app it takes you through a brief assessment and then prescribes you exercises based on your results. You identify your goals and you get a customized plan based on what your body needs.

Download the app at https://movewithmovr.com/

Blogilates
We love Casey Ho’s enthusiasm for helping you feel your best in your unique body. Her YouTube channel is full of great videos that don’t require any equipment.

Workout with Casey on her Youtube channel.

Cosmic Kids Yoga
Great 15-25 minute yoga sessions perfect for your little ones. My kids love these fun, interactive sessions that introduce them to a variety of postures with the help of animation and storytelling.

Watch the videos on the Cosmic Kids YouTube channel.

We hope these platforms help you stay committed to moving your body at a time when it needs it most. This isn’t about what your body looks like. It’s about how you feel physically, mentally and emotionally during a pretty intense time.

Comment below to let me know which programs you’re trying and what you think of them. If you have other free resources for our raw beauty bunch we would love to hear them!

xo – Erin

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Mar 17, 2020

10 WAYS TO FIND PEACE AMIDST CORONAVIRUS

In the wake of wild wild week filled with doomsday media, empty grocery stores and substantial business closures it’s no surprise we’re collectively feeling a little uneasy.  

In what feels like a global meltdown it is normal to feel big emotions – hello, we’re human – but it’s also really important to lean into tools that will support us in keeping it together. 

Here is a list of 10 ways I’ve found peace and I really hope it serves you too.

1. Keep Your Eyes Open For the Opportunity to Serve

Consider how you can help people through this. Can you grocery shop for a senior in your area? Can you design graphics to help people feel calm? Step into your strength. It’s needed now more than ever.

2. Practice 5-5-7 breathing

 You can do this kind of breathing anywhere to help calm the nervous system and turn off the fight or flight response. Breathe in for 5 seconds. Hold for 5 seconds. Breathe out for 7 seconds. Repeat x 10.

3. Shift Your Mindset

When you catch yourself thinking, “How am I going to get through this?” can you change your thought to 👉🏻 “I am going to get through this. What opportunity is life presenting me with right now? What can I do with this time?”

4. Look For The Helpers & Heroes

As Mr. Rogers once famously said, “When I am scared I look for the helpers.” They are everywhere and it’s incredibly inspiring and uplifting to watch them work. Wherever there is chaos there will also be helpers.

5. Create Routine

Even if it’s just a morning ritual create some routine in day. Make your bed. Get dressed. Get outside for fresh air. Wash your face before bed. Just because your usual routine must change doesn’t mean you can’t create a new one. 

6. Take Media Breaks

The news and social is more addictive than ever right now and filled with stuff that will raise your heart rate. Take power hour breaks to refill your tank.

7. Find Joy & Laughter Wherever You Can

Keep things light with funny shows, books and podcasts. Laughter is truly the best medicine.

8. Lean Into Self Care & The Things That Help You Thrive

Move your body. Eat nourishing foods. Have a bath. Drink your water. Sleep more. Go easy on alcohol (a depressent) and caffeine (can make some people feel jittery) 

9. Breathe Into Simple Living

This is hard for me. It’s 10:30am and I feel like I’ve been at home for 900 days. I like to be busy and I crave my work but my kids need me in this moment so we’ll be baking, painting, doing yoga, cooking, reading and taking little walks outside (no parks). It’s back to the basics and I’ll be trying my best to really sink into this moment as it is where we are at.

10. Act From A Place of WE vs. ME

We are all doing our best in this situation and it is vital that we work together in order to get through this. Keeping a community based mindset will ensure that we don’t feel alone in a time of self isolation and social distancing.  Take only what you need at the grocery store so that there is food left over for others. Supply chains are strong and we will not run out. Check in on your neighbours. Grab extra groceries for seniors. 

While there is a lot of uncertainty and unknown in this moment of time I do know we will get through this and I have faith the world will be a better place because of it.  

This virus is showing just how interconnected our global community is.  It’s demonstrating loud and clear that what is happening in one part of the world has a ripple effect to all of us.  It is demanding that we work together, put aside our differences and rise to a challenge that we’ve never been faced with before.  And rise we will because that is what we were created to do.

So pull up your big girl boots (or whatever that saying is) and step up to the challenge.  I know you have it in you.

-E. xo

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