valentines

41 Ways to embrace Self-Love on Valentine’s Day

 

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My friend and Licensed Psychotherapist and Hynotherapist, Leora of Binge Eating Therapy shared 41 ways to Embrace Self-Love on Valentine’s Day.

Everything she wrote really resonates with me, and so this is too good NOT to share!

Read her post here!

If you are interested in checking out her amazing Binge Eating Recovery Online program, please consider using my affiliate link here (it makes no difference to you, but it will make a difference to  contributing to Holistic Body Love Coaching Inc. where 10% of proceeds go to support non-for-profit organizations who empower young girls and boys to love themselves). 

Thank you! ❤

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Tips on Finding Calm, Balance & Self-Love

I had the honor of being interviewed by Bridget Ryan, TV Personality and co-host of Dinner TV.

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We go over:

How to deal with anxiety, stress and emotions

How to start loving your body

The power of Essential Oils on Shifting your Mindset

The importance of Self Love as a Parent

and so much more!

Watch here now! 

 

elevateyourbodylovevibrations

Elevate Your Body Love Vibrations – Free 12 Day Mini Course

How is your January going so far?
Have you planned out intentions for 2017 yet when it comes to your health goals in mind, body and spirit?
Is the start of 2017 going the way you hoped and staying on track with your health goals? Or do you find yourself starting to already fizzle out from the good intentions you had set for yourself?
Maybe you are feeling a little overwhelmed already or perhaps even a bit lost with what you want for yourself for 2017.
Don’t worry, I know you’re not alone.
I’ve noticed some of my clients are feeling this way, which is one big reason why I have created my upcoming  “Elevate Your Body Love Vibrations” mini-course!
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WHAT IS IT?
Everyday, for 12 days, I will be doing a short 5-10 minute Facebook video (live or pre-recorded) in my private Holistic Body Love Community – which you can join here  where I will be guiding you through a theme each day to inspire you to be in the mindset that will set the tone for success in your relationship with food, body image and speaking positively to yourself. This course will be all about the creating an EXPERIENCE. 
Now, It is OPTIONAL and highly recommended to also supplement this free mini-course with my 10 day Body Love Detox & Mindset Program.  If you’re been feeling heavy, bloated, tired, unclear mind, digestive issues, wanting weight release, or just want to purely reset your body, then this program may be supportive to you. It is about eating real foods to nourish your mind and body, and I have created it so that it is all about finding flexible, balance and moderation in a busy world.
You can check out the details of my Body Love Detox & Mindset Program here.  And don’t forget to grab my FREE Body Love Superfoods Guide here too!
This FREE 12 day mini course “Elevate Your Body Love Vibrations” will also be an opportunity for you to engage with me live (or post video in the thread) to ask questions about the detox program and to share your thoughts and ask questions regarding the theme of the day.
Some of the themes will include:
Setting Intentions
Awareness & Consciousness
Surrender & Acceptance
Relationship with Self
Self-Care
Positive Self-Talk
Vibrations
Empowerment
Balance
Goal Setting
Grounding
…and much more!
I hope you’re join me here in my private Holistic Body Love Community  for this opportunity to Elevate Your Body Love Vibrations!!!
The very first Facebook live video will be tomorrow morning, Sunday Jan 22 at 9am MST to start your day!
The remaining times for Facebook live will be posted on the Facebook group. The goal is for a video to be available at the start of your day and have some Facebook-live check in videos some of the evenings to keep you fully supported.
This is going to be a fun, organic process, in that as I am posting daily, the feedback questions and comments you provide in the conversation thread will allow me to help me help you more.
Can’t wait to support your to kick start a fantastic 2017 in abundant body love and joy with you!! 🙂
In Vibrant Health,
Rosalyn Fung, M.Sc., Holistic Body Love Coaching Inc.

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Setting Your Intentions for 2017- Reflection Questions to Support You

Hi Gorgeous Soul,

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I am a huge goal setter and I love that feeling of going on the journey, experiencing the challenges and that amazing feeling of ACCOMPLISHMENT once I’ve achieved the goal. I also emphasize the importance of celebrating the mini triumphs in your journey, because it’s all about embracing the journey and learning about yourself.  It’s incredible to see what you’re made of when you achieve something that you see as totally outside of your comfort zone and/or a goal that you weren’t sure you were going to be able to achieve.

It really helps build that confidence muscle.

So I personally sat down and journalled about the following reflection questions, and I encourage you to do the same to help you celebrate your own successes of 2016, what you’d like to let go of, and where you’d like focus on for 2017.  (Source: Michael E. Angier)

  1. What did I learn? (skills, knowledge, awareness, etc.)
  2. What did I accomplish? A list of my wins and achievements.
  3. What would I have done differently? Why?
  4. What did I complete or release? What still feels incomplete to me?
  5. What were the most significant events of the year past? List the top three.
  6. What did I do right? What do I feel especially good about? What was my greatest contribution?
  7. What were the fun things I did? What were the not-so-fun?
  8. What were my biggest challenges/roadblocks/difficulties?
  9. How am I different this year than last?
  10. For what am I particularly grateful for?
  11. List all the things in your life of which you’d like to let go—anything that no longer serves you. Give thanks for what they’ve brought you in terms of learning and usefulness and then burn the list. It’s a symbolic gesture to help you release the old and be open to the new.
  12. List what you do want—experiences, knowledge, material things, relationships, healings, etc. 

My word for 2016 was ABUNDANCE. I wanted to manifest Abundance in all forms: love, friendships, connections, speaking, writing gigs, events, clients, contributing to society by giving back, and opportunities to help me grow personally and professionally.

I just wanted to share and celebrate with you my top personal and professional accomplishments for 2016, as it’s been the best year of my life so far!!!🙂

Creating multiple online Body Love programs:

  • Webinars
  • Holistic Body Love Food, Body Image and Self Love Transformation Online Program
  • Mapping Your Strong Self Program
  • Holistic Body Love Detox & Mindset Program

Two magazine covers and written articles on Self-Love and Goal Setting

  1. December issue of International Women’s Fitness Magazine Gorgo
  2. Local magazine featuring my boys and I🙂
  • First international Talk at Gorgo Fitness Bootcamp in KY
  • Increased professional wellness speaking events
  • Completed my 11th facilitation of “Transform & Deepen Your Relationship with Food & Body” Women’s Group
  • Started Holistic Body Love Philanthropy Program to give back and help young girls and boys develop self-esteem, confidence & self-love!
  • Completed 3 levels of Personal Development- learned how to increase my vibration and spiritual connection to my Highest Self (continuing this for 2017!)
  • Learned how to manifest my dreams (and continuing to do so for 2017).
  • Become more present in my life, especially as a parent (toughest job ever!)
  • Started a new company, Holistic Body Love Coaching Inc. on top of maintaining my successful psychological private practice!

Here’s the thing: all this was only possible because I took the courage to work through some major mindset roadblocks, my own fears and allow myself to make mistakes. This required me to hire coaches, become vulnerable, look deep within myself and ask for and receive support. I truly discovered what I am made of (I have done some things that I never imagined doing!), and I am tremendously grateful for all the support I have in my life to help me achieve what I have achieved in 2016. 

I encourage you to go through these reflection questions. Having a coach and support is important and crucial part of the growth process.

I’m here to support you when you’re ready.  Book in your complimentary coaching strategy session to see how I can best support you here

Wishing you all the best for 2017.

Xo,

Rosalyn Fung, M.Sc.

Body Love Coach & Registered Psychologist

http://www.holisticbodylove.ca

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christmas

Tips to Thrive During Holiday Season

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Going into the holidays invites excitement, but for a lot of people, it also means feeling a lot of stress…particularly stress around family relationships and stress around gaining weight.

There is often a vicious cycle that happens: feeling stress–>turn to food for comfort—> feel guilty—> beat self up—-> feeling stress; repeat cycle.

For those of you who are conscious eaters or have a certain eating style (paleo, vegan, vegetarian, gluten-free, weight watchers, insert your eating style here), it can be increasingly stressful since there may be many holidays meals shared at friends and family members’ homes.

It’s not uncommon for my clients to feel more anxious around food and weight gain around this time of year.

So here are some tips to support you to stay grounded through the holidays, regardless of your eating style.

  1. SET BOUNDARIES

Boundaries are about stating the imaginary lines of your personal comfort zone to create and maintain mental, physical, emotional and spiritual well-being.

When it comes to maintaining healthy boundaries to stay out of family “drama”, proactively have assertive heart to heart chats with the family members to let them know what your boundary is, and that if they cross your boundary, you will cue them with a code word, and how you will behave (e.g., walk away), shall they continue to cross your boundary.

When it comes to food policers (“Are you going to eat all that?!”, “Wow you eat a lot!”, “you’re not eating enough!”) and food pushers (“Come on, have another bite!”), you will definitely need to state your boundaries.

For food policers, you can state: “I would appreciate it if you just let me choose what I want to eat and not comment about it. Let’s talk about something more important than what I’m eating”.

For food pushers, politely state “Thank you but I am feeling satisfied right now and would like to hold off. I may try it in a bit” and redirect the attention to another topic.

2) HYDRATE with H20 and Drink Green Tea

Most likely you will be eating food with more salt and sugar, so drink a lot of water and green tea. Green tea has plenty of antioxidants and there are studies that show that green tea has been shown to boost the metabolic rate and increase fat burning in the short term. Plus, I personally find green tea soothing to drink.

3) BRING YOUR OWN DISH TO SHARE

When it comes to family dinners, if you have a certain eating style that you know may not be met at the guests’ home, bring a dish of your own that accommodates your eating style to share with the guests.

Now I also have a disclaimer with this suggestion because it really depends on your mindset. If you have a very strict, structured, rigid way of eating and you’re “afraid” of eating other foods because you will “get fat”, bloat, gain weight, etc. (and not because of healthy reasons like having a severe allergic reaction), then I caution you to check in with yourself to ask yourself, “Am I bringing this food because I fear eating foods outside of my eating style?” If the answer is yes, then I suggest connecting with me to coach you to stop fearing food for good😉

4) PUT SOCIALIZING IN THE FOREGROUND and FOOD IN THE BACKGROUND

Food is very central to holiday events, and of course it is associated with love and celebration. There is nothing wrong with this. What isn’t helpful is when people focus so much on the food in ways that gets them obsessed about it, and forgetting that holiday events are also about connecting with others, having fun, and being grateful for things in life. So I encourage you to focus on social relationships, and have 3 questions in mind to ask people so that you can focus on learning more about them (and think less about food).

5) EAT MINDFULLY

When it is time to eat, check in with yourself using a mental hunger scale from 1-5, where 1 = hungry and 5= almost uncomfortably full. You want to eat to the point of 4, which is energy. You could have another bite, but you could also leave it and move on to the next activity. This is a practice, and it will take some trial-and-error to figure out what a 4 feels like for you.

6) KEEP YOUR SELF-CARE RITUALS

Even if you’re away from home, proactively create some self-care rituals to help you stay grounded. So for me personally, I like to make sure I get at least 20-30 minutes exercise time in daily.

If I’m away, I will- ahead of time- research where the gym is or yoga classes or even just know that I can go outside for a walk/run or YouTube 20 minute workout videos that involve body weight (or my kids as my weights!)

Moving my body is really important for me to stay energized, relieve stress and get those endorphins going (which creates the “runner’s high”). Plus it’s just nice to have some personal space away.

I also continue to start my day with  positive affirmations and breathe in my Young Living Essential Oils. And for my nighttime self-care ritual, hot showers are a must.

So I encourage you to think of 3 self-care rituals to engage in throughout the day to keep those as your grounding points.

Enjoy your holiday season, from my family to yours!!!

Rosalyn Fung, M.Sc., Holistic Body Love Coaching

http://www.holisticbodylove.com

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Holistic Body Love Coach & Psychologist on A Women’s Fitness Magazine Cover Inspiring you to Flex Your Self-Love Muscle

WOW WOW WOW!!!!!!

A DREAM COME TRUE!!!!

Ever since I was a teen, I’ve always dreamed I’d be on the cover of a fitness magazine…

However, I NEVER dreamed it to be when I have a fuller, curvier and softer shape, with stretch marks on my “squishy” belly (as my son likes to describe it) until I learned to LOVE MY BODY 

After almost a decade of chronic dieting to finally achieve a lean, 6 pack physique to compete in a figure competition in 2008, it was my “A-ha moment” that having what our society would see as an “ideal body” only brought on, for me, extreme obsession and rigidity with eating, binge eating behaviors, self-consciousness, constantly beating myself up and never feeling good enough – not to mention comparing myself to others to see if I measured up (and what do you think I felt? Yep- still never felt as pretty, as fit looking, muscular and lean enough…

Unfortunately, we live in such a society that focuses so much on WEIGHT and IMAGE.

So I had enough of trying to chase and maintain the perfect body, and decided to just learn to love myself and my body, and SEPARATE MY WORTH as a person FROM MY BODY’S SHAPE, SIZE & WEIGHT.

And today, I am so proud to be on a cover of GORGO Fitness Magazine, an AMAZING women’s international online fitness magazine that embraces STRONG, HEALTHY, FIT, INSPIRING AND EMPOWERING WOMEN in every shape and size!!! I wouldn’t want to have my first fitness cover be any other magazine!!!

I chose purposely to wear a tiny sports bra so I could show my belly-the part of my body that I HATED for most of my life (even when it was smaller and flatter)… and now, my belly being the biggest it’s probably ever been (not counting pregnancies), is a part of me that I have grown to love, no matter what it looks like.

Thank you GORGO Fitness Magazine for NOT retouching my photo, I LOVE my tiger stripes and my soft round gorgeous belly. There is so much loving energy that is held here.

I am SO DEEPLY HONORED and in ABUNDANT JOY to be able to be part of a BODY LOVE MOVEMENT and show off my INNER STRENGTH & CONFIDENCE on a cover of a magazine!

My body doesn’t have to be lean, streamlined, muscles popping to be strong, lift more than my body weight, sprint fast, be flexible, agile, do weighted burpees regularly, squat jumps, run half a marathon on trails, and kick butt in martial arts.

Words cannot describe how AWESOME it is to feel so FREE with food and feel ROCKIN’ in my naked body 

Go and download your very own copy, in which I also wrote a powerful article on Flexing Your Self-Love Muscle on p.22!!!

There’s so much juicy stuff in this magazine from self-love, to nutrition, to moving your body, inspiration and so much more! I HIGHLY suggest you subscribe 

And while you’re at it, contact me here for a complimentary body love coaching strategy session so you can feel FOOD FREEDOM and feel ROCKING in your naked body too!!!  

achieving goals

How to Set Goals, Stick to them and Achieve Them!

Do you set goals with excitement and gung-ho attitude that you are going to “crush” your goals, have fantastic energy and momentum at the start, make some great progress, but maybe a few weeks later, you find yourself slowing down, or perhaps even feeling unmotivated?

Why does this happen and more importantly, how can you make sure to see your goals through?

To understand how our brain works, picture an iceberg which will be representative of our brain. The tip of the iceberg that is visible symbolizes our conscious brain, which is only about 10% of our brain. This part of our brain stores both conscious and unconscious core beliefs. Core beliefs are the files we have that open up and have us react to situations in a certain way because of what we believe, which are formed unconsciously in childhood. These beliefs can serve us or not serve us today. The rest of the iceberg, which is 90%, is our unconscious brain, stores unconscious beliefs.

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We consciously set goals, or another word for this is setting INTENTIONS. So for example, when it comes to weight loss, you may set an intention to lose 20 pounds to improve your health. Let’s say you manage to stay on track to lose 10 pounds over the next eight weeks. Then the next couple weeks, you find yourself starting to eat more foods that do not serve your goals, you are exercising less often and you find yourself giving into your excuses. You even gain back four pounds.

What’s happening? Why are you getting off track from your intention?

Because somewhere in your unconscious part of your brain, you have limiting unconscious beliefs that are sabotaging your efforts. It may sound like, “I am not worthy of my desires”, “It is not safe to be in this body” (usually comes up in cases where a person has been abused as a child), “I do not deserve success”. Again these messages were created unconsciously as a young child (usually) based on our family system, and experiences with peers, teachers, and other influential people in our lives.

So even though you consciously are telling yourself, “Yes I REALLY do want to lose 20 pounds”, there is somewhere inside, unconsciously that does not agree with this. It’s based on fear.

So then, how can you make sure to see your goals through? Here is a blue print for you:

  • Write down your intentions/goals specifically. Track your progress. Remember, results are a reflection of what is happening in the unconscious brain. When you achieve results, your conscious and unconscious beliefs are in alignment. When you only make it up to a certain progress, then your conscious and unconscious minds are not matching.
  • If you notice you are plateauing, sabotaging, or regressing in your goals, take some time to write down honestly what is going on.

So in the example above, it’s acknowledging what is going on regarding behaviors. Writing down statements such as: “I am choosing to eat when I am bored, stressed or to reward myself.” “I am choosing to get distracted by unimportant things rather than work out.” Note the language that you are choosing to do these behaviors.

  • This next step can be a difficult one because you are addressing uncomfortable thoughts and feelings as you dig deeper into your unconscious:

Perhaps you do not feel safe in your body because of past experiences such as being bullied and teased for your body size; your body betrayed you someway with an illness, or you were sexually abused so you cannot trust that your body keeps you safe, because it did not.

Many times, what I see is that as my clients are losing weight, they are getting more attention. This makes them uncomfortable in their body, because of their past experiences. This is a good step to connect with a trained professional such as a coach or therapist to support you in this step to work through these unconscious core beliefs. We are wounded in relationships, so it only makes sense to be healed in relationships (starting with that of a trained professional).

  • Address how you will work through these limiting beliefs. A good start is to create a statement called an affirmation, that is the opposite of your limiting belief. So following the above example:

“ I am safe in this body now”. Repeat this statement consciously multiple times a day, especially when you are feeling triggered in feeling uncomfortable. In many ways, you are re-parenting your inner child.

You can also create concrete examples of how to cope with stress, boredom and rewards without turning to food. This is all about changing your self-talk and behaviors to support your new positive self-talk.

  • Get support. Once again, a mindset coach and/or a like-minded group can be extremely helpful to keep your accountability. Research shows that in the absence of the right support, unfortunately, environment always wins. So it’s important to surround yourself with like-minded, positive people who can cheer-lead and believe in you.

I hope this article helps you create breakthroughs to crush those goals this year! I’d love to support you if that resonates with you!

Rosalyn Fung, M.Sc., is Founder of Holistic Body Love Coaching Inc.,

a Self-Loveroz6 Transformational Coach & Registered Psychologist.

She loves inspiring others to be empowered in their relationship with food, body, money, health, confidence, and living a joyful and abundant life.

To schedule your COMPLIMENTARY strategy session to see how she can support you in achieving your goals, book here.