Stress Management Archives - Page 2 of 16

15 Ways to Revitalize Your Sleep Routine

On March 28, 2024

In Anxiety & Depression, Chronic Pain, Emotional Health, Environmental Health, Lifestyle Blog, Physical Health, Stress Management

This page may contain affiliate links, meaning I’ll receive a commission if you purchase through my links, at no extra cost. All opinions are my own. Please click my Amazon links to find everything you need for yourself and your family!

Quality of sleep affects our health. It impacts our physical and emotional health in both positive and negative ways. This time of year we tend to need more sleep. If you have a chronic illness or pain you need more rest to help heal your body. There are many natural ways to help. And if those don’t work, take a look at your lifestyle habits. You may be contributing to the disruption of sleep without even realizing it.

In addition, nutrition affects sleep cycles and brain waves. The biggest influencer is insulin levels. Eating too many carbs will raise insulin levels and then affect sleep. Not enough rest will lead to an increase in adrenal hormones, affecting our immune system, digestion, brain function, reproduction, and other systems. It is all connected!

Exercise is the best method because it increases positive neurotransmitters that help the nervous system calm down and increase the chances of more restful slumber. The environment affects how well we rest. Light, noise, seasonal changes, and other disruptions will affect the quality of nighttime routines.

Set Your Intentions

If you’re having trouble sleeping, you’re certainly not alone. Millions of Americans suffer from sleep deprivation!

First, set the intention of when you want to be in bed. Stick to the same times during the week and on the weekend. For example, if you want 8 hours of sleep and you need to wake up at 6:00, plan to be ready for sleep by 10:00. This means you’ll want to start getting ready for bed by 9:30.

Note: If the following simple solutions don’t work for you, check with your doctor to see if they can find the root cause. A functional medicine practitioner or naturopathic doctor may be able to find a good natural solution for you.

15 Ways to Improve Your Sleep

1. Eliminate/reduce alcohol (these increase urination & cause restless sleep)

2. Don’t have caffeine within a few hours before bedtime

2. Turn off electronic devices 1 hour before bed

4. Finish eating a few hours before bedtime

5. Drink a calming tea like Chamomile in the evening

This Therabox has all the necessities for a good night’s sleep!

6. Sleep in a dark room or wear eye covers

7. Set your bedroom at a cooler comfortable temperature

8. Exercise in the morning or early afternoon

9. Take a soothing hot bath at night

10. Listen to soft music or a guided sleep meditation to help wind down

11. Practice relaxing breathing techniques to calm down your nervous system instantly

Sound machines are awesome tools to help you fall asleep!

12. Use a fan, sleep app, or sound machine for white noise

13. Relax with a good book before bed

14. Try Yoga or Tai Chi or stretching at night to de-stress

15. Write down a list of things you want to get done the next day. Get it out of your brain!

Research

There are many studies out there proving the necessity of a good night’s slumber. Here are a couple of research studies about the science of sleep.

Science Da ily Sleep Resea rch News

Sleep Research on Mental Health

Revitalize Your Evening Sleep Ritual

Enhancing your overall well-being and embracing a healthy lifestyle can significantly improve your sleep patterns. Making simple healthy changes influences sleep quality and our body’s ability to rejuvenate.

Be patient with yourself as you implement these changes. It may take a few weeks before you notice improvements. Remember not to give up too soon; your body needs time to adapt. As the season invites us to cozy up, it’s an excellent opportunity to focus on refining your bedtime routine. Here’s to discovering more natural remedies for addressing sleep concerns!

Check out my Shop page for products I recommended to help with sticking to a consistent self-care routine at home!

xoxo

Jill Ciampi is a Lifestyle Blogger, Licensed Massage Therapist, and a Certified Wellness Coach. She has a passion for helping others manage stress, chronic pain, and anxiety. Learn more about her journey and wellness practice that offers natural solutions to stress at www.AtTheHeartofWellness.com.

Subscribe to my Lifestyle Blog!

My Top Recommendations for Effective Pain Relief

By Jill Ciampi

On March 2, 2024

In Anxiety & Depression, Chronic Pain, Emotional Health, Lifestyle Blog, Physical Health, Spiritual Health, Stress Management

Finding Effective Pain Relief

The moment when you find that one product or service that gives you pain relief is a wonderful feeling. We all experience pain in our lives, some more than others. There are so many opinions out there about what the most effective pain relief is. It can get confusing. Everyone deals with pain differently and so what works for one may not work for another.

Living with chronic pain and Fibromyalgia makes finding the best pain relief a top concern. The effects of repetitive movements from being a Massage Therapist over the last 2 decades have been a struggle and my cross to bear in life. Over the years, I have tried an assortment of pain relief therapies, lotions, meds, natural supplements, and so on. So much money has been spent on finding the best options. Therefore, I decided to share what has worked for me in hopes that maybe you will also find some relief.

I continue to look for more ways to relieve pain. In the future, I will be sure to share them with you! Stay tuned for reviews of products, supplements, and other methods to help with pain relief.

This post may contain affiliate links and I may earn compensation when you click on the links at no additional cost to you. All opinions are my own.

My Favorite Pain Relief Strategies

Massage Therapy

I have been receiving massage therapy for over 20 years and I wish I discovered it sooner! It has been a lifesaver for me. It continues to help reduce aches and pains and boost my mental health. As a Licensed Massage Therapist, I recommend someone in pain go every 1 to 2 weeks if possible to a qualified practitioner. This is my go-to for pain relief and stress management.

To find a qualified Licensed Massage Therapist in your area visit the American Massage Therapy Association- AMTA website. Search for a therapist with experience in Orthopedic, Myofascial Therapy, Craniosacral, Neuromuscular, or Trigger Point therapy. Be aware of the “Deep Tissue” massage. Some therapists may not have the skills or experience to work with people in pain. Always speak up and ask questions if you are feeling any pain before, during, or after a massage.

I also recommend using a massage therapy gun for at-home use – in between your massage sessions for consistent care. Click the below image to see the one I use at home practically every day! The round ball attachment is my favorite especially when I am in pain because it is a little less intense than the others.

Chiropractic Care

Seeing an experienced Chiropractor is high on my list of pain-relieving strategies. It’s been about 20 years as well that I have benefited from chiropractic care. They specialize in working with the nervous system by adjusting the spine and joints. Therefore, the communication system in your body is not interrupted. Think about a garden hose being squeezed. The water will not be able to flow through the hose correctly. It’s the same with your nervous system. Your body will not function correctly if there is a misalignment in your spine or joints.

Typically at the beginning of treatment, you may have to go a little more to get your body into alignment. I find what works for me is going 2 or 3 times per month to stay in top shape. Ask your doctor or friends for a good referral or simply use Google to find one in your area. Before making an appointment with a new doctor, I always research their background and try to find testimonials first for the best fit.

Daily Movement: Stretching & Foam Rolling

I know some days you may not feel up to doing anything. With Fibromyalgia sometimes there is no extra energy to do simple tasks. However, it is this daily movement that will give you back some of that energy.

Flexibility is extremely important as we start to age especially if we experience pain. There are many benefits of stretching and movement to keep our bodies flexible and functioning at their best. Keep moving daily to reduce pain and stiffness in your joints. And if you are not able to exercise simply take a gentle walk.

Foam Rolling is a great way to work on those restricted muscles and is another form of myofascial release. If you are new to foam rolling click here to watch a professional video about the basics. Start slow and take your time!

Best to consult a doctor first if you have any injuries that may be affected and contraindicated by any of these movements. I avoid a lot of discomfort from just a few minutes per day of foam rolling.

Check out this awesome foam rolling set!

Daily Guided Meditation & Mindfulness

Getting quiet gives your nervous system the break to renew your energy and reset. Part of managing stress and pain is to allow your body to relax and hopefully get a little reprieve. I have a hard time sitting still and meditating on my own does not work for me. Therefore, I listen to guided meditations and short bedtime stories that do the trick.

Another way to calm down is to listen to your favorite sounds like ocean waves. It is a simple and natural way to unwind and also helps with falling asleep.

Mindfulness meditation is a useful technique to help cope with pain and is scientifically proven to change brain waves for a positive outcome.

My go-to apps are Calm and Breethe. Working on changing your mindset goes a long way in coping with pain. Try them out and let me know how guided meditation works for you!

The Ultimate Anti-Inflammatory Remedy: 24/7 Relief & Recovery Cream

Over the years, I have spent so much time and money trying to discover the best topical cream to use for my aches and pains. As both a patient and a Massage Therapist, I have used a variety of different lotions and creams with some relief.

I am happy to share that I have found the BEST and most powerful pain relief cream available.

Developed by chiropractors, 24/7 Relief & Recovery is made with all-natural ingredients and delivers quick relief for pain and inflammation.

This product is so amazing. I brought it into my practice for my clients and they love it too! Click here for more info on this exclusive topical analgesic for muscle and joint pain, arthritis, sprains plus a lot more. It is only sold through healthcare practitioners.

Bonus Strategy!

Hot & Cold Therapy Packs

Using a heat or cold pack consistently is extremely helpful to recover from pain. Ice is usually recommended in the first 48 hours of an injury and can also be helpful for chronic pain. Heat packs are great when feeling stiff and having a limited range of motion. I usually recommend both when experiencing a chronic pattern of pain.

I love these packs because they are good for hot and cold therapy. Click the image to see my favorite packs.

Hope for Pain Relief

That wraps up what I find to be helpful personally for pain relief. As always, consult your doctor before you try any new regimens because everyone has different needs and levels of pain.

Having chronic pain can make life extremely difficult but have HOPE! There are ways to cope with it and make life, not such a struggle. The trick is to keep going and not give up and surround yourself with people who get you and understand.

Allow yourself to accept help and most importantly share your struggles with a loved one or medical professional. There is plenty of help out there. Be brave and move forward to live your best life. You can do this!

Hope is important because it can make the present moment less difficult to bear. If we believe that tomorrow will be better, we can bear a hardship today.

-Thich Nhat Hanh-

For more recommendations on self-care products for home care, visit my Shop page!

xoxo

Jill Ciampi is a Lifestyle Blogger, Licensed Massage Therapist, and Certified Wellness Coach with a passion for helping others manage Stress, Chronic Pain, and Anxiety. Learn more about her journey and wellness practice that offers natural solutions to stress at www.AtTheHeartofWellness.com.

Subscribe to my Lifestyle Blog!

12 Essential Self-Care Gifts Everyone Needs

By Jill Ciampi

On December 6, 2023

In Stress Management

This post may contain affiliate links, which means I’ll receive a commission if you purchase through my links, at no extra cost to you. All opinions are my own.

Happy Holidays! These gift ideas will help you bring joy and peace to your loved ones. Below are some easy and thoughtful gifts to give your friends and family that will help them with their self-care goals. Click the images to see the full item description and then just shop!

Therabox Slumber Box with 8 Wellness and Self-Care Products

Active Deep Tissue Percussion Massage Gun with Carry Case

Foam Roller Set – High-Density Back Roller, Muscle Roller Stick, 2-foot Fasciitis Ball, Stretching Strap, Peanut Massage Ball

Aromatherapy Essential Oil Diffuser Gift Set

Thick Workout Resistance Bands with Door Anchor

24/7 Relief & Recovery Cream for quick and natural pain relief

Heated Fleece Blanket Throw with 6 Heating Levels

Shiatsu Compact Foot Massager with Heat

Homedics SoundSleep White Noise Sound Machine with 6 Relaxing Nature Sounds

Reusable Hot & Cold Gel Pack for Pain Relief

Positive Mindset Workbook

Massage Therapy Gift Certificate

Wrap It Up

Keep it simple this year and choose a memorable gift of self-care for your loved ones. Gifts of self-care are always a favorite because many people don’t take the time to do it for themselves. Happy shopping!

xoxo

Jill DeMasi

Jill Ciampi is a Lifestyle Blogger, Licensed Massage Therapist, and Certified Wellness Coach with a passion for helping others manage stress, chronic pain, and anxiety. Learn more about her journey and wellness practice that offers natural solutions to stress at www.AtTheHeartofWellness.com.

Spotlight Series: Why Hire a Certified Fitness Trainer?

By Jill Ciampi

On April 7, 2022

In Stress Management

This is the first post in my Spotlight Series where I will be interviewing a variety of healthcare practitioners about their craft and how they make a difference in the community and people all over. Stay tuned for more interesting chats on the blog!

Think about your current FITNESS level. Do you know what it’s like to move at your fullest potential and operate at your highest energy level?

Your overall well-being is affected by many variables including your physical fitness, emotional capacity, environment, connections to others, and what you put into your body. All of these are extremely important to look at when you are trying to accomplish wellness and most of all avoid sickness and injuries.

My first spotlight chat is with a certified fitness trainer, Ali McRae, who is actually one of my massage therapy clients. We talked about her philosophy and discussed her training services that help people of all ages aspire to a different level of wellness.

About Fitness Professional, Ali McRae

Ali has an extensive background in dance, gymnastics, and diving. From a very young age, she realized the importance of movement and how it affects performance in sports and in life. She went through a yoga certification program and learned all about mindfulness and how movement affects the mind, body, and spirit.

Through the years, she met inspiring people who encouraged her to continue her education and become a trainer. Her journey led her to become a certified personal trainer with the National Academy of Sports Medicine. She has studied under the top trainers in New York City.

Over time, Ali has added many other training techniques to her repertoire as well as mind/body practices to enhance the experience for her clients. Her holistic approach is backed by many certifications including being a Corrective Exercise Specialist. She offers a complimentary 30-minute session to discuss your fitness needs and to figure out if you are a match for her training program.

My favorite part of training clients is helping each of them to feel in touch with and in control of their bodies.

Types of Training Offered

Ali is trained to work with many fitness modalities and has extensive knowledge of a variety of exercises to meet your goals.

Yoga – Vinyasa, Bikram, and several healing movement therapies
TRX Suspension Straps – portable straps for a great bodyweight workout anywhere
Silver Sneakers- specialized training for clients over 65 years old
Strength & Conditioning for athletes and all types of clients
Balance & Body Awareness
Mindfulness and breathing practices

Check out her YouTube channel, Fully Fit by Ali, for some free content. Here’s a great calming video with some awesome stretching techniques!

I’ve worked with many different clients of all ages, body types, abilities, and setbacks – all of whom leave their sessions feeling better than they entered!

Benefits of Fitness Training

Reaching wellness goals and helping clients move to their fullest potential is the number 1 goal in Ali’s book. We discussed some of the hundreds of benefits exercise offers and here are the main benefits she thought were important to mention.

Increased range of motion in joints and flexibility
Improving sleep which is a top stress management tool
Developing body awareness
Regulating moods and powerful mental health support
Increasing strength, stability, stamina
Weight management

Through years of dance, gymnastics, springboard diving, and yoga, I learned how important movement is for the mind, body, and spirit.

Contraindications of Fitness Training

Ali conducts a comprehensive medical history with all of her clients and discusses any medical conditions and illnesses that may affect the client’s ability to participate in training. She is very knowledgeable about special populations and has the experience to help those clients who have injuries and suffer from chronic conditions.

Her training has prepared her to modify any exercise to suit the client’s needs. A huge benefit of working with certified professionals is that they are able to watch their clients and correct any improper form during training sessions.

Safety and pain-free movement are my main priorities, so I’m adamant about clearly demonstrating proper form and checking in with how my clients feel during an exercise.

Conditions Helped with Personal Training

Ali has worked with many types of injuries and has experience with rehabilitation from surgeries, cancer survivors, and even traumatic brain injuries. She works with physical therapists to ensure the client has the best possible care after experiencing an injury. Ali also loves to help beginners set up a workout program that is realistic and motivating.

Weight Management and Fat Loss
Problems with Balance
Cognitive issues
Musculoskeletal injuries
Spinal injuries

What To Expect

Ali is able to work with clients no matter where they live with virtual sessions on Zoom. She also is available to visit clients’ houses in the Southern Connecticut area as well and in some cases will come to your own gym.

I generally begin with Self Myofascial Rolling and active/dynamic stretching techniques before activating specific muscle groups.

Expect sessions with Ali to be fun but challenging. She is not the drill sergeant type but is very effective and patient if a client has special needs or an injury. She is more than competent to work with all levels of clients from beginners to high-level athletes. Her low-impact workouts don’t need to include jumping or high-impact exercises if that’s not what you are interested in.

Ali customizes each workout to meet your individual goals. You don’t even need to buy all of that expensive equipment if you don’t want to. She recommends using household items like soup cans and water bottles that work just as well as weights.

I’ve attended lots of different workshops in the past few years pertaining to myofascial release, bodywork, pilates, barre, meditation, stretching techniques, and the list goes on.

Who is Your Ideal Client?

Ali loves to work with all ages and mostly works with the female population but does also accept male clients as well. She has trained people from the ages of 20 to 80 years old. No matter what age you are, she can develop an effective workout plan to help reach your fitness goals.

Recommendations

How often you see a trainer depends on what your goals are. It also depends on your budget as well. For self-motivated clients, Ali suggests getting in 1 training session per week with a trainer. For those who need more support, she advises setting up at least 3 training sessions per week.

Cost & Length of Sessions

Depending on the type of training session, Ali’s 60-minute virtual session is $75/hour and the in-person session is $100/hour. She does also offer a 30-minute session for people who can’t work out too long or have special needs. She offers multiple session packages for clients who like to save a bit of money per session upfront. This is advised to keep clients on track and motivate them, even more, to stick to their plan. Prices vary between the different lengths and styles of sessions and would be discussed in the initial complimentary assessment.

Contact Info

Fully Fit by Ali Faceboook

YouTube

Instagram

Reach out by email –
alison362@gmail.com to book your complimentary fitness assessment today!

Takeaways

Having a personal trainer to support you on your wellness journey is highly recommended for so many reasons. Healthy movement and being connected to your physical body will help you reach your wellness goals that much faster.

If you would like your energy levels to improve, manage your weight and prevent injuries, consider hiring a personal trainer to help you move to the next level of fitness.

You are worth the investment!

xoxo

Jill DeMasi is a Lifestyle Blogger, Licensed Massage Therapist, and Certified Wellness Coach with a passion for helping others manage stress, chronic pain, and anxiety. Learn more about her journey and wellness practice that offers natural solutions to stress at www.AtTheHeartofWellness.com.

Subscribe to my Lifestyle Blog!

Top 6 Benefits of Virtual Fitness Training

By Jill Ciampi

On February 18, 2022

In Stress Management

Virtual fitness training became even more popular over the last couple of years due to the pandemic. People have been working out at home for far longer but the demand is much higher now for so many reasons.

In the past, I enjoyed going to the gym, training with a coach, and taking classes. Times have changed. There still is so much value in going to a gym or fitness center and I am not knocking it. However, many people just aren’t comfortable doing that anymore and there are so many other fun options to consider. It is all about preference!

For so long, I believed I couldn’t get a good workout without using the equipment at a gym. What I found is that working out at home was a much better option for me personally. I experienced a 40-pound weight loss by doing it! Here are some benefits I noticed from my fitness journey and the decision to not return to the gym.

5 Benefits of Virtual Fitness

Variety of Options

There are endless ways to use virtual fitness to your advantage. From online paid memberships like BeachBody to the thousands of options on YouTube, there is a workout to be found for everyone at every level. Discovering new coaches who I enjoy listening to is always a fun experiment.

Occasionally, I will try new ones, and if I don’t like the workout or the trainer I just turn it off and switch to someone different. That’s the best feeling when you are in control of who is training you at that moment.

I have been working out at home for a while so I have a long list of my favorites which I will share. Name one type of exercise and I promise you will be able to find it online. And the bonus is that most of the at-home options have free content so there are no extra bills to worry about!

My Go-to favorites when I am not on my stationary bike:

Walking Workouts:

Jessica Smith

Leslie Sansone

Up to the Beat Fitness

Strength Training and Cardio:

Home Workout Videos | Team Body Project

Penny Barnshaw, Garage Fitness Girl – Fit | Lean | Strong

Fully Fit by Ali

Destination Fitness- private Facebook paid membership group with my coach

Convenience

What is better than being in the comfort of your own home. The fact that you don’t have to drive to a gym or fitness center is a bonus in my eyes. In addition, being able to choose whenever you work out is a plus. No class times or trainer schedules to figure out.

Work around your schedule and be comfortable in your surroundings. Some people just are not comfortable working out with other people around. I get it. I do enjoy working out alone. Usually, I work out right in my living room and choose something from YouTube or work out with my coach on her private Facebook page. Move over the coffee table and get to it!

Clean Environment

In my opinion, nothing is worse than being in a filthy gym around all sweaty people who are using the same equipment as you. Especially in these times, people are super aware of germs and being in a clean environment. Being at home doing a virtual fitness workout will allow you to control what germs you are exposed to.

Wear Whatever You Want

When you work out at home, there’s no need to buy expensive leggings and a cute sports bra. To be honest, half the time I exercise at home I am still in my pajamas and not wearing a bra. Feel free, with no judgment, to wear whatever you please. You know you will be more comfortable!

Work Out with Your Partner & Kids

If you battle with your family to be more active, then these at-home options may just do the trick to get them moving. Think of it as family bonding. Getting kids to exercise is hard enough. Coaxing them out of their rooms is possible if they don’t have to make the effort to leave the house. Try it. It works sometimes in my house so there is hope!

More Time With Your Pets

Staying at home to work out will give you the luxury of not leaving your pets by themselves. When I work out, my dog sits right beside me. However, sometimes he gets in my way, I don’t mind because he gives me so much joy. Even when he thinks it’s playtime when I go on the floor to foam roll or do ab exercises! I love being with him. It always makes me feel guilty when I leave the house so this way I don’t have to and that’s what I prefer.

Boomer

Enjoying Virtual Fitness at Home

So, tell me which benefit you would enjoy the most about working out at home. You never know until you try it. You may be surprised that you don’t miss getting into your car and traveling to a gym you have to pay for in order to be surrounded by a large crowd of people you don’t know. Save on gas too. This introvert loves the option of not having to leave the house for my workouts so I highly recommend it!

Another fitness-related post you may enjoy:

10 Gentle Ways to Stay Active with Chronic Illness

Stay Well 🙂

xoxo

Jill DeMasi is a Lifestyle Blogger, Licensed Massage Therapist, and a Certified Wellness Coach with a passion for helping others manage stress, chronic pain, and anxiety. Learn more about her journey and wellness practice that offers natural solutions to stress at www.AtTheHeartofWellness.com.