Back Pain Relief for Desk Warriors

Sitting at your desk for hours on end, as the day flies by and you’re all scrunched up peering into your screen… not the best treatment for your back!! Claim your free ebook to fix your back pain for good.

Different Ways to Relieve Back Pain for Desk-Bound Professionals

Back pain relief and remedies for at home and in the office. Great remedies on how to get rid of neck and back pain.

Sitting at your desk for hours on end, as the day flies by and you’re all huddled up, not noticing day turn into night, and then suddenly you stop for a tea break. That is when you notice. Much like when you have had a few too many at the pub and when you stand your legs embarrassingly collapse beneath you (seriously hope I’m not on my my own with that one).

You rise from your desk and the pain in your neck and lower back are burning like mini envoys from hell. No more my friend. Let’s say good riddance to those aches and groans.

CLAIM YOUR FREE EBOOK

4 steps to fixing your back pain - free ebook

I haven’t always practiced what I preach. But when it comes to back pain I do! Check out 5 perhaps new ways to you of getting rid of that pain in your neck and back for good – I particularly recommend the 8-minute routine from Mandy, it is an absolute godsend!

5 simple tips on how to build a strong and stable back.

1. Daily 8-minute stretch

Start every morning with an 8-minute routine you can even do in bed. This is my favourite. I felt so good I stopped doing it for a couple of days… big mistake!! I immediately started again. Who doesn’t have 8 minutes a day to invest in a pain-free back and neck?!

2. Rolfing

This is a global myofascial and educational therapy, particularly helpful for chronic conditions and patterns of strain, office-bound postural habits. The technique involves  manipulating the fascia and soft tissue to improve your alignment and balance. Bad posture a can cause the body to move dysfunctionally. Over time, this can exacerbate pain because the body is not able to move naturally.

Rolfing releases tight fascia that might be causing imbalance or inhibiting free, healthy movement. It can create space around painful joints and allow the body to function naturally and without pain.

Rolfing: bringing you and your body closer together.

3. Gym

The gym do more exercises on your back. Why? Most people spend a lot of time at desks and develop poor posture by slouching forward.

A 2:1 RATIO between chest and back works well. For example
Press ups for chest, then a seated row and then pull ups for back.

Work on strengthening your core as well

Perfect technique with every rep you do in the gym. (no junk reps). This way you train your brain to work out a position of optimal posture.

Have someone successfully progress you through some phases of exercise and strength training.

4. Eating the right food

We should all be very careful with over-consumption of alcohol, sugar- containing foods and grains – especially gluten-containing grains! And we should all avoid eating too many processed foods.

This can be a challenge since nearly most supermarket foods have gone through a denaturing process to preserve the life or use artificial colour or additives to make food look more appealing.

The key is to look for food that has been processed or refined as little as possible and is free from additives or other artificial substances.

5. Sitting properly

The seated posture is now becoming the most common postural position in the workplace. It advantages are reduced energy consumption, compared to those who spend the time performing manual tasks on a daily basis (construction worker). What can you do?

  • Reduce the amount of time you spend sitting down and take regular breaks to move and stretch
  • Keep hydrated
  • Ensure that your desk or workstation is set up in the most posture-friendly position.

For even more details and other advice on how to fix back pain, download  your free ebook on back pain.

4 steps to fixing your back pain - free ebook

Some of the points above may not work If you are suffering with a back issue. Therefore please consult your doctor or source a well trained professional who can offer you the guidance you need.

I’d love to hear your comments if you’d like to share below x

From Worrier to Warrior

Filled with self-doubt? Have 1,001 reasons to procrastinate?  Fearing both success and failure so you don’t even try?

Inspiration for you as a writer to find more confidence in yourself by incorporating self healing and wellbeing into their life.

That was me, too, just a few years before becoming an empowered author with 14 titles to my quill.

“How can I be a successful writer?” I hear you cry. Well, fellow literate being who most likely prefers dwelling in the duvet realm with your nose in between the pages rather than in the “oh so cruel world”, I shall tell you my secret: a little bit of self-care and a journey of exploration.

the importance of personal wellness

I needed help, I felt isolated and too proud to ask for help from others. I delved into meditation techniques, the glorious shimmering power of crystals, trod down the enlightening and invigorating path of yoga and finally finished the whole journey off with a good dose of energy rebalancing through Reiki. My world was transformed. In the end I had:

  • restored my self-confidence
  • confirmed by self-belief
  • returned to my true nature

And then what did I do with all this might and empowerment? I wrote!! Now I want to share my benefits with you.

What is personal wellness?

There are countless websites out there explaining the 5, 6 or 7 or 8 pillars of personal wellness and why welbeing is important. All you really need to know is that personal wellness is an holistic approach to your “wellbeing”. This means you need to look after all aspects of your “being” in order to be “well”. i.e. be physically fit and flexible, be healthy, look after your mental health, ensure mental stimulus, eat a good diet, grow spiritually, feel secure at work and at home, enjoy financial stability, balance work and life, not to have worries, and so on. Ha! Easier said than done! But we can try, right?

Why personal wellness is important for you as a writer

I am going to show why it is important for you as a writer – or freelancer if you have chanced upon this site! Welcome brethren kind.

HOW INCORPORATING WELLBEING INTO MY LIFE AS A WRITER HELPED ME TO ATTAIN TO HEIGHTS I NEVER EVEN DREAMED OF

I am now a successfully published author of 6 personal development guides and writer and illustrator of 2 children’s books on anti-bullying that are very dear to my heart, 4  short stories for young readers and a fantasy trilogy….as well as holding down a my regular job – in just 2 years. How was that possible?

MY STORY: FROM WORRIER TO WARRIOR

For starters I stopped watching TV and tidying up my house – but more seriously I embraced the notion of self-care. As I was getting on in years it became more and more apparent I could no longer do all-nighters and not feel the after effects. I got rid of some pretty bad habits that were draining me and opened up my mind and heart to alternative methods to nourish the writer and creator within me.

If you do not look after yourself who will?

At the beginning of 2016, I started researching in the field of holistic health, human anatomy and physiology, massage and meditation. My goal was simply to bring more energy and focus into my own life. To understand why things had gone so awry in my life. Why I had strayed so far from my own path. I found this exploration to be simply interesting and informative. Unknowingly, this was already my start in my new life.

The notion of self-healing

After 10 years in a toxic relationship and writing the words of others as a translator, I realised that if I want to change something, I had to change myself. And if I want to move something, I had to move myself.

After a year on my own – after studying holistic health, training as a Reiki and crystal healer, having written 4 books on personal development, incorporated new yoga and meditation practices into my routine – my thinking and actions have completely changed. I have returned to my true self.

I then dared to jump into a new world for me

It felt strange, but good. Stepping out of my cocoon and comfort zone. I inhaled pure life. At first it was anything but easy. But over time everything became clearer. People, projects and a great business opportunities have come into my life. I was open to everything and finally dared to leave the beaten path behind and learn new things. Away from the bad habits.

A journey of personal development

In retrospect, I am very grateful for everything I was allowed to learn in recent years, for the way, for my UN-DEVELOPING (i.e. leaving behind precept force don me by society and my upbringing that were not my own) and also for the minor or major stumbling blocks on the way.

a journey of self-discovery
follow your internal compass

I am also grateful for all the amazing people who have come into my life ever since and for the life I have been allowed to lead ever since.
In the last few years, unfortunately, I have noticed that there are so many people who

  • do not live their lives
  • feel trapped in the daily hamster wheel
  • just drag themselves from weekend to the next or from one holiday to the next
  • are repeatedly confronted with the same issues and “worries” (money, time, health, esteem)
  • stuck in their own beliefs
  • are simply unhappy
  • unfortunately often try their own frustration in alcohol, drugs or other addictions to “drown” to finally switch off

I wanted to help these people. Many just do not realise that we only have this one life and that they are in control of their own life. They don’t know how to live it.

Right here, in the present moment, all the doors are open for us. We have so many options.

NOW I CAN SHARE MY FINDINGS TO HELP OTHERS

Looking after myself has given me the chance to help others. Browse through the articles on self-care, get some inspiration.

I want to help empower you as a writer so you can share your message, your story.

Try some tips and help from one of my free guides, books and online courses. In just a few weeks or months you will feel more focused, energised and happy.

Healing Crystal Grids for Mind, Body and Soul Balance

Not feeling quite yourself? Maybe you’re a little frayed at the edges?

Healing crystal grids for improved health, reduced anxiety and stress. A free guide with 10 grids to help you restore balance and wellbeing.

Most likely your mind, body and soul are out of balance. Don’t worry, we have the perfect cure. Here are some beautiful ways to Balance the Mind, Body, and Soul.

Feeling out of sorts?

mind body soul balance

Surround yourself in the safety net of wonderful healing crystals.

Stone types selected for their specific purpose can offer you a whole new life by bringing calm, clarity and closure. Plus they look pretty! You can download a free guide here:

FREE CRYSTAL HEALING PDF

There are many grids and layouts to choose from, these 10 will predominantly help you to find calm by easing your body and mind. With all the healing grids, go to a quiet area, like your bedroom. Lie on a white cover (not a prerequisite). I like to light a candle, open a window and burn a little incense to clear the energy in the room and invite new energy in.     If you have time ground yourself, clear your mind. You can do this by simply taking your shoes off and/or walk through the incense smoke. Lie down and take a few deep breaths in through the nose and out through the mouth, focus on your stomach rising and falling with your breath. Visualise your breath filling your spine with energy and soothing light, running up the spine the spine on the inhale and down the spine on the exhale giving you a little internal massage.   When you feel ready, begin. You can use some soothing music to help set the ambience and calming mood, as well as a convenient way to time your session.  

10 Simple Crystal Healing Grids to balance the Mind, Body, and Soul

1. Amazonite Healing Grid

Amazonite healing grid

  Lying in an Amazonite Healing Net is said to aid recall of distant personal memories. This can throw light on repeating patterns of behaviour and allow identification and removal of hidden blocks that stand in the way of achieving your goals in life.

2. Seal of Solomon

Seal of Solomon healing grid

  This layout can be used whenever you need to relax, refresh the body and relieve stress.  

 3. Amethyst Healing Grid

Amethyst healing grid

    This layout can be used in any situation where physical, emotional or mental healing is required as amethyst is one of the most versatile healing stones. It is especially useful for creating a sense of calm.

4. Balancing layout

Balancing crystal healing grid

  This layout provides a good daily balance routine and restores your natural flow of energy.  

5. Carnelian Healing Grid

carnelian healing grid

  Relaxing in this layout is particularly beneficial for repairing the body, especially for helping to release deep trauma.  

6. Calming Crystal Grid

calming crystal grid

    This layout can help to soothe an emotional upset and help you focus on practical solutions to the situation    

7. The Citrine Healing Net

citrine healing grid

  Using a mixture of Citrine and Clear Quartz to increase energy levels, clear the mind and to improve communication skills and adaptability. It is a valuable net for those who are studying. But DO NOT use if you don’t need the extra energy!!  

8. Moonstone Healing Net

moonstone healing grid

  This archetypal stone of lunar energy and the feminine spirit provides a soothing layout, especially beneficial for releasing stress and tension and for easing PMT. Lie and relax in this position for about ten to fifteen minutes, after a while you should feel a soothing energy flowing through the body. Remove the moonstones and relax for a little while.  

9. Chakra Balancing

chakra balancing

The Seven Colour Chakra Layout for Chakra Balancing is one of the simplest ways to help balance the whole chakra system is to place a stone of the appropriate colour on each area.  

10. Headache Soother

amethyst headache soother

 This healing pattern helps to soothe headaches; it can help free up the blocked energies that cause headaches and so reduce the pain.   Feel like your true self again.

feel good again

DOWNLOAD FREE CRYSTAL GRID GUIDEGeneral rule: 5 to 10 minutes. Do these on a regular basis or as and when you feel you need them. Do not mix and match, you will tire out your body! Shorter sessions more frequently is better than single longer sessions. NB. Position the grounding stones first.   Afterwards place the stones in the sun for 10 minutes  or a cup of brown rice overnight to cleanse the negative energy. Do not eat the rice!   This post links up with my post “The Selfless Act of Being Selfish” illustrating how to become a better, calmer more focused you. Just 5 to 10 minutes a day to rebalance yourself, your inner energies, to find peace amidst the chaos and time to breathe in a more serene reality.   Get your free pdf now and reboost and rebalance:

FREE CRYSTAL HEALING PDF

How to Beat Stress as a Freelancer

Are you working as a freelancer and interested in how to tame the ugly beast of stress?

5 DIY ways to beat stress. Working as a freelancer can be hard as you rely on your own reserve on energy. Destress with these simple tips and you'll feel the benefits within under a week.

Read on! There is help at hand my friend!

One of the major challenges any freelancer has to face on almost a daily basis is stress. Especially when starting out.

You are never sure if you are going to make ends meet. Work is coming in but only sporadically. So you stress and worry about money.

Don't be the victim of stress - how to beat stress as a freelancer

Then your world is turned on its head and you get jobs coming in left right and centre. Now you are worrying and stressing about not having enough time to complete sooo much work!! And you dare not turn the work down, because you might hit a slump again.

This can be a juggling act for sure. Over the years it will settle down though. Bu tin the meantime, until things settle, try to keep your stress levels down and manageable.

Here are a 5 simple tips for you to think about to help beat stress as a freelancer:

1. Stay hydrated

The importance of staying hydrated to beat stress is overlooked. “Drink plenty of water”. Yeah I know, you’ve heard this before. But perhaps not in relation to stress. If you are dehydrated your body thinks it is under stress. If it's hydrated you can feel and work with a healthy mind and body!

The importance of staying hydrated to beat stress is overlooked. “Drink plenty of water”. Yeah I know, you’ve heard this before. But perhaps not in relation to stress. If you are dehydrated your body thinks it is under stress. If it’s hydrated you can feel and work with a healthy mind and body! By using the formula above (your weight in kg x 0.0333 ), you will know how much water you need to consume per day.

YOUR WEIGHT IN KG X 0.033 = YOUR DAILY RECOMMENDED
INTAKE OF WATER IN LITRES

2. Chakra Exercises

chakras centres of energy - balance your energy system for inner calm

These are exercises that open up your chakras and let your energy flow. Chakras are energy centres in your body. Through yoga, tai chi and crystals you can stimulate your chakras (specifically one by one or all of them) and remove blockages that are slowing you down. Blockages in the body all start in the psyche. That is why a stressed mind leads to a stressed body. Try some simply poses and/or routines. Join a local tai chi or qi gong club. Or try out one of my crystal grids if you are not the exercising type!

3. Make sure you are getting the right vitamins and minerals

healthy diet is key to destressing

I seriously recommend that you go to your GP and ask to have your blood tested. Many of us are low on Vitamin D because we are indoors all the time. Or you may be low on iron or vitamin B if your energy levels are sluggish. What you eat and the quality of your food intake relates to your mood, thoughts, energy, and health. I highly recommend ensuring you are eating the right sort of balanced diet and cut out processed foods

4. Get enough sleep

get enough sleep - it is vital for feeling happy and being productive and focused

Why do you force yourself to get up early if your body is saying not to? We can’t all fit into that ideal regime of get up and go to the gym or go for a jog. Treat yourself to a lie in every so often. Likewise, why are you staying awake so late just to watch a movie or series? Doing this is stressful and depletes your energy supply, mental,and physical performance. Aim to be asleep by 10:30pm. This will help regulate your sleep rhythms. If you are struggling to sleep make sure you

  • stay away from electrical devices for at least an hour beforehand. Electromagnetic stress (often overlooked, pollution emitted by cell phones, computers, microwaves, WIFI, and Bluetooth devices has quite an insidious affect on your hormonal and autonomic nervous system).
  • have a relaxing bath
  • don’t go to bed on a full stomach.
  • it also helps if you have had some fresh air and done some exercise during the day.
  • naturally you should avoid caffeine in the evening as well.

5. Chill out, listen to music or meditate

time out to relax - meditation and quiet time is a perfect way to destress

Try some meditation from the free app Insight Timer– Just take 10-15 minutes out of your day. Lie down on your bed, close your eyes, and breathe whilst listening to some relaxing music or meditative narrative. There are plenty of different types of meditation or just relaxing music to listen to, from affirmations to motivational and relaxing sessions. You decide how much time you have and then lie back and be guided to a stress-free state of escapism.

Final thoughts:

pills - no always the most effective remedy for wellbeing and destressing

Medication and chemicals – I am not here to tell you to stop taking your medication, but please be aware that chemicals in the form of drugs, pesticides, herbicides, fungicides, and certain fertilisers are all stressful to the body.

The points mentioned above are certainly a good place to start. If you can take steps to address sleep, diet, exercise, breathing, and hydration you will find yourself heading in the right direction.

My final word of advice and comfort would also be to remember how much more stressed you’d be in a 9 to 5 job, commuting every day, sitting in a drab cubicle or a loud, energy-sapping open plan office…Enjoy the freedom your freelance work gives you. it is one of the best perks of the job!

how to beat stress as a freelancer

The peaks and lows of your workload are a small price to pay for this freedom. Cherish it. You deserve it.

Thanks to Graham Whitehead – Personal Trainer for sharing his knowledge and helping to research this article.

Graham Whitehead Health

The selfless act of being selfish

Why focusing on yourself is not being selfish

This may sound like a contradiction in terms, but in actual fact nothing could be further from the truth.
Looking after yourself is one of the best gifts you can  those you love.
 

Don’t reach for the panic button…

the stressed out writer
 
 
 
 
 
When you are frazzled don’t reach for the panic button and start to drink, smoke or binge-watch Netfilx.
 

Reach for the pause button.

Most of us do not love ourselves enough to give ourselves treats. When we go shopping we are happy to spend money on our partner, children or friends but feel rather guilty when it comes to buying something for ourselves.
It is this feeling of “guilt” that you need to re-address and that is where this blog for self-care and self-healing comes into play.
 
how to relax

7  Essential self-care tips

Practicing self care is not selfish. Focusing on your own needs ensures you feel emotionally, physically and mentally strong enough to work towards your goals.
Ways to pause and help yourself without breaking the bank or taking up your precious time (listed in order of simplicity):
 

1.  Lie or sit down for 10 minutes with relaxing music.

Just type in “meditation” on your browser or “relaxing music”, 10 minutes and the music does the rest. It doesn’t matter what you think about. Just try and let your thoughts drift.

Peaceful thoughts
 

importance of taking time out

2. Stop before you get up.

Stay in bed for 5 to 10 minutes before you get up. Think of 3 things you are grateful for. Like your health, the health of your children. The fact that you have a home. Your beautiful garden. Your loving friends or parents. The fact that your favourite music band exists or that chocolate exists! Anything. Have 3 positive thoughts. It could even be something you are looking forward to.
 

3. Use essential oils.

Place a couple of drops of marjoram and lemongrass in your diffuser. Sit or lie quietly for 10 minutes – with or without music.
 

4. Add a mindful dimension

During your 5-10 minutes in bed before you get up, by holding a crystal to ground you as you think (e.g. black tourmaline, obsidian or tiger’s eye) or by placing rose quartz on your heart to help soothe your anxieties. There are many options here – I will ad another post for these. Even add some relaxing music and you will bounce instead of slump out of bed.
 

5. Create a crystal healing grid.

A simple one is the chakra balancing – which you can easily get sets for – or simply use amethysts or smoky quartz for general healing. Again, lie down for just 5 to 10 minutes (with music and incense or oils if you like).
 

6. Place yourself in a protective bubble from time to time.

If everything around you is escalating to near-frenzied chaos and people’s anger is rising, take a step back and imagine yourself in a safe bubble. Visualise this bubble, perhaps even draw the Reiki symbol for earthly ki in your mind’s eye or just focus on your breath for a few moments. Cold as you inhale, warm as you exhale. Now approach the situation refreshed and protected.
 

7. Exercise.

the benefits of exercise
There are so many bonuses and benefits to movement. You regenerate your cells, you create endorphins “happy hormones”, you can expel negative energy, the list is endless. Try just 20 minutes a day. Walk. Jog. Cycle. Yoga. It’s all free! Or join a club. The rewards will outweigh the financial costs. A little bit of exercise goes a long way
 
Treat yourself, look after yourself to be the best parent, boss, friend or whatever it is you do. You will have more patience, more clarity and create unanimity in your household as opposed to dis-accord and imbalance if you are stressed and tired.
 
Take the time to be positive, soak in that tub with bubbles, revel in your 10-minute “me time” sessions.
 

When you help yourself you are in a  better position to help others.

the importance of being selfish
In one of my books (How to Look Young, be more grateful, grounded and gorgeous), I refer to the anecdotal story of mothers travelling with children on airplanes to explain just how important it is to look after yourself first. If there is an emergency on an airplane, the immaculate and Hollywood smiles air crew advise us not to panic in the face of death and to calmly to put on our oxygen mask before putting the mask over our child’s face. “What!?!” I hear mothers scream. “Save me first whilst my child dies!?!” “Never!” But this is the way it has to be and should be. It is not a selfish act. Although it is very hard to put yourself first, it is as essential as it is simple:
 

Self-care tip in a life-death situation:

If you are not fit or well enough to look after your child, then how can they be helped? Back to the airplane scenario: If you run out of oxygen and don’t manage to get their mask on…. let’s not go down there….

 
In everyday terms, if you are not well, relaxed, calm and focused, how can you be expected to give your best to your children, spouse, work and friends (not necessarily in that order!).
 

Spiritual Growth

Spirituality is NOT a religion
It does not involve angels, hermits in a cave or psychics and those following a religious faith. It involves you and your own journey. It is beneficial for everyone: Greater self-confidence and self-esteem as you are true to yourself rather than the doctrines and ways imposed upon you.

It is essential for you to grow both as a person and as a creative freelancer. The two go hand in hand.

Spirituality is NOT a religion

Spiritual growth is more like a journey of discovery. Spirituality as a dimension of wellness, does not involve angels, hermits in a cave or psychics and those following a religious faith. It involves you and your own journey. It is beneficial for everyone: Greater self-confidence and self-esteem as you are true to yourself rather than the doctrines and ways imposed upon you.

Forever evolving not set in its ways established on old precepts. To progress and find fulfilment we need to have meaning and purpose in our lives, not be hemmed in and limited.

The importance of SPIRITUAL growth

Hopefully you are firtunate enough to live in a town that allows people of all faiths to follow their path of self-discovery. An open-minded and tolerant town with churches of all faiths, welcoming the methods practiced in all four corners of the world. Where you can also benefit from plenty of activities and resources to help stimulate you along this journey of self-awareness and spiritual growth.

In terms of “wellness” this dimension of wellness is about personal growth. Becoming the best you can become. Be grateful for what you have while still striving to achieve more.

Spiritual growth is a term synonymous with personal spiritual development and  developing higher awareness. The keyword being “developing”.

Developing inner guidance based on knowledge and experience, seeking new knowledge and experience by discovering and questioning beliefs – this is how we evolve. Essentially open-minded rather than most religions which are exclusive and shut out beliefs of others

How do I become spiritually strong?

Ways to build a stronger spiritual life (list to follow)

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The 4 Wellness Doctors

The doctors for happiness, movement, diet and quiet all work together to provide a healthy recipe for balanced vitality and good health. Try a dose.

The Only 4 Doctors You Will Ever Need and They are All in You!

Take charge of your personal wellness with Dr Happy, Dr Quiet, Dr Movement and Dr Diet. The 4 Wellness Doctors!

First and foremost, I cannot take the credit for the concept of the 4 Wellness Doctors, but through my training with the CHEK (Corrective Holistic Exercise Kinesiology) Institute I have applied it to my own life and I have coached numerous clients through the 4-step process.

Graham Whitehead Health

Dr Happiness

Wellness - Dr Happiness

First ask your self this: WHAT

  • makes you happy?
  • makes you feel good?
  • gives you a sense of purpose?
  • are you passionate about?
  • would be your chosen career?

These are some of the questions you can ask yourself. Your Dr Happy is always there to lead us to a life that fulfils our individual wants and needs. Furthermore, it can advise us if we are leading a life that does not maintain our core values and if this appears to be the case then every facet of our life can become a burden.


Dr Diet

We all know diet is a key part of our health and wellbeing. The quality of our food and drink we consume will affect our energy levels, emotions, physical health, mental clarity, productivity, performance, and overall health.

Wellness - Dr Diet

The interesting thing about Dr Diet is the fact that what we think is healthy isn’t and what we think isn’t healthy is. There is an awful lot of confusion out there regarding our perceptions of healthy foods. What I can tell you is that everyone’s nutritional demands will vary.

Time and time again when working with people individually I have found that when the diet is deficient there simply is not enough energy or clarity of mind to initiate and sustain the changes needed for self-healing.

Dr Quiet

This wellness doctor is the chief physician making it the most important of the 4 Doctors.

Meditation - Dr Quiet

He is responsible for energy management and recovery. One of the most common issues with Dr Quiet is sleep. People simply aren’t getting enough sleep. You can make some big improvements in your health if you get adequate amounts of sleep. I recommend getting around 8 hours of sleep per night. Timing is also crucial because our body’s circadian rhythms are related to the rising and falling off the sun. 10:00pm is an optimal time to go to sleep by as the time from
10pm – 2am is the stage in our sleep of physical repair and 2 am – 6 am is dedicated to cognitive and mental repair.

Dr Movement

Wellness - Dr Movement

Dr Movement is related to our exercise. Do you work out? Or do you work in? Working in is the body accumulating energy through activities such as yoga, tai chi, stretching, massage etc. Working out is the body expending energy, such as cycling, lifting weights, running, or playing sports.

Often people are not getting enough of the above 3 wellness doctors and as a result they do not have the energy to work out. This is because their body is short of resources. However, when these 3 Wellness Doctors mentioned are balanced, we can begin to exercise in a way where the body receives a positive response from exercise. Without the right amount of movement, suffer not only physically but mentally, emotionally and spiritually.

I am sure you can begin to see how the 4 Doctors integrate with one another. Day in and day out I see how people’s daily challenges in life, occupation, relationships, and ambitions are heavily related to imbalances in their 4 Doctors. Most importantly, it is vital for health and wellbeing that the 4 Doctors are balanced.

Be your own wellness doctor – the only prescriptions you’ll be writing are the ones that come naturally or free: happiness, exercise, good food and meditation.

Graham Whitehead is a Personal Trainer based in Harrogate, specialising in Injury Rehabilitiation, Wellness and Sports Conditioning, Weight Loss, Holistic Lifestyle Coaching, Improving Posture, Corrective Exercise, Nutritional Coaching, and generally improving your health and lifestyle.

5 Signs of a Burnout

Burning the candle at both ends?
5 signs that you may be chronically fatigued because your body is on constant ALERT mode. If you are, here are some steps to reverse the effects.

Are you burning your candle at both ends?

Discover how to diagnose the signs of whether you're burnt out from working too hard and 4 tips on how you can overcome a burnout.

I never believed or paid any attention to people who told me that I’d burn out. “Be careful, you’ll burn out at some stage if you carry on like this!” I thought I could go on forever working like the fury, fitting into other people’s schedules but never stopping to take time out for myself – what  waste of time I would think. If it wasn’t productive, I didn’t do it. Then I stopped and looked at myself. I had been scurrying for so long I had forgotten what I liked to do, what my favourite meal was, how to dress nicely when not at work, how to simply have fun for no reason, I was constantly tired and worried and anxious… does this sound familiar?

What are the signs of a burnout?

1. Tiredness

An obvious one. Even though you’ve had 6+ hours sleep. You become chronically fatigued even if you have a lie-in or two lie-ins because your body is saturated with free radicals and toxins caused by stress. Your body is unable to let the energy flow freely or the nutrients to be digested properly because your system is on constant ALERT mode.

5 signs of a burnout and how to recover and refuel.

2. Short attention span

You are struggling to concentrate on your work. Your mind flits constantly and is easily distracted. Could be too much caffeine or the hangover, but your fatigued mind needs a proper rest – that does not include flicking through social media for an hour!

3. Workaholic

Are you constantly pushing yourself to do, do, do because you haven’t achieved what you wanted in life and think that working hard is the answer?

wellness harrogate

4. Emotionally exhausted

Are you feeling empty. Do you feel sad or even depressed? Are you short-tempered when you don’t mean to be. You are drained. Are you retreating into your turtle shell. Can’t face the world?

5. Low self-esteem

Putting others first. Don’t do nice things for yourself because you don’t think you deserve them. Constantly saying negative things to yourself. You are literally dragging yourself down.

What to do to avoid a crash and burn

1. Give yourself some love

You need to start respecting yourself and give yourself a break. Recognise your accomplishments. Work smart not hard.

wellness harrogate

Try meditation, yoga, breathing classes – release the stress that is clogging up your body. Let it out through exercise, cut back the hours you work, stop, you will be more productive and less stressed!

2. Me time – chillax

animal cat face close up feline

It may sound obvious but try to cut back on work relax on a regular basis. Your mind and body need to refuel.

Keep a diary of how you are feeling so you can monitor if you are feeling more in charge of yourself again or if you are still experiencing fatigue and anxiety – then it’s time to get some therapy from a professional. It is worth it, because you are worth it.

3. Create positive daily rituals

A nice slow wake-up before the chaos of the day. If you are not so tired you can get up a little earlier, fit in a little stretch, 10 minutes quirt time to get your head sorted (or stroke the cat or dog), a yummy breakfast, long shower, wear something nice.

Take a walk at lunch, meet up with friends instead of working late, have a nice bath or go for a foot massage. Say nice things to yourself. Create an easy achievement list and a wish list of some treats you can do just because you want to! Repeat 3-5 positive affirmations (things you are grateful for and positive things about yourself) when you get up and before going to sleep. Try aromatherapy with a burner in your room or crystal healing grids… get creative!

Set up your own self-care ritual. Draw a bath, choose a book, light a candle... enter the world of wellness and writing
Draw a bath, pour the oils, light a candle, choose a book

4. Home spa

If you can’t afford the time or money to go on a break or retreat, then do the next best thing. Create a spa or mindfulness retreat in your own home. Do this at least once a week. But preferable 3 to 4 times a week. Self care can range from doing anything that makes you happy like wearing your comfy jumper and reading a great book. Or taking a salt bath. Having a facial at home. Listening to music and massaging your pressure points… get creative with your DIY self-care ritual.

Free self-care kit for desk-bound professionals. Helping you to destress, find calm and focus.

Act now before it is too late

Don’t ignore your tired state, it will not simply go away. If you leave it too late your fatigued and over-stressed body will develop other ailments and long-lasting problem or damage. A holiday cannot sort this out, it will simply be a time for your body to let the illnesses in instead of a time to be enjoyed. You need a little holiday time everyday. You need to get the work life balance right. Instate the law of Kintalini into your personal life. Get your chi flowing and develop a more positive attitude about yourself. You don’t have to be perfect. Being happy is much better and more satisfying!

Benefits of Aloe Vera for You as a Healthy Writer

This wonder medicine plant is an essential part of every writer’s Pencil Case of Success!
Forget all binge-watching, binge-eating off-days, those are a thing of the past once you add aloe to your daily diet. It boosts your health, energy levels and concentration.
Discover what other benefits this miracle plant has in store for you.

Why take aloe vera? As a freelance writer your energy resources are depleted and pulled in every direction. In your writing, running your business and staying motivated. Drink aloe and stay on tops of your work. Reap the benefits. Why not?

When we find something amazing, human tendency is to either hide it away to covet it just for ourselves or to shout it from the roof tops and share its beauty so that all may reap its rewards. Aloe Vera has been the victim of both. So let’s get to the root of the matter and explore why creative freelancers should be indulging in what has been dubbed the miracle Medicine Plant.

Queen Nefertiti
Queen Nefertiti used aloe vera to enhance her beauty

A rich past

The aloe plant was left to wilt in the dark for many a decade after its initial heyday when it was used by the Egyptians in their renowned beauty regimes and in their mummification rituals. Right up until the 18th and 19th century it was still one of the most popular over-the-counter remedies until, more recently, it was pushed into the darkness by conventional medicines, i.e. more “orthodox” options. Mainstream pill-popping took over as herbal medicine spiralled in decline.

But did Aloe really ever go? It uses are so vast and the people who use it are so diverse, there was no chance of keeping this wondrous plant out of the light for long. It never really disappeared… it is too powerful for that!

Weird and wonderful uses

1. To ward off evil
Aloe vera is used to give spiritual baths to block and ward off evil spirits. This method is  observed in many spiritual belief systems across the world. The common consensus is that Aloe vera has the ability to block evil spirits.

2. To prolong beauty
This use should come as no surprise no wonder it is so powerful considering the ancient civilization of Egypt used it to preserves the integrity of the physical body during life and death. Aloe vera keeps the skin looking fresh for the living. It contains properties that maintains the collagen of the skin and prevents the elasticity from becoming loose. It was one of the ingredients in embalming fluid.

3. Re-calibrate our frequency system
Thank to its electrolytic properties it helps the cells that are experiencing blockages or that are not communicating with each other. This is because the plant contains electrolyte minerals, such as magnesium, potassium, calcium and sodium, which support important physiological processes resulting from our nervous and cardiac systems. A marvelous boost to your energy levels and capacity to think clearly.

take control of your health with aloe

Benefits of Aloe Vera

Aside from its use in spiritual and mummification rituals, there are real facts to support this miracle plant’s health benefits: (source PubMed)

  1. Helps the Immune System
  2. Helps Burns, Scars, Cuts and Hair
  3. Has Anti-Inflammatory Properties
  4. Improves Digestion and Detoxifies the Body
  5. Aloe Vera is Anti-bacterial, Anti-septic, Anti-fungal and Anti-viral
  6. Aloe Vera is an Adaptogen
  7. Helps Constipation
  8. Improves Circulation and Cardiovascular Health
  9. Protects the Kidneys
  10. Helps against Diabetes
  11. Facilitates Weight Loss
  12. Helps With Candida Overgrowth
  13. Slows the Growth of Cancer Tumors
  14. Increases Energy Levels
  15. Helps against Ulcers, Crohn’s Disease and IBS (Irritable Bowel Sydrome)

Yes it is a long list! And it is not exhaustive.  Thanks to recent research and case studies, Aloe is back in its full glory; it is even growing in importance in the mainstream medical branch with its inclusion in a CAM report, which examines alternative and complementary medicine and determines how providers of such therapies and remedies, such as herbal medicine, can be regulated.

Get hooked on aloe

I would highly recommend that you somehow incorporate this plant into your diet. Either as a quick shot in the morning, added to your smoothie or in capsule form. the benefits for a creative mind to have all that added energy is priceless. Because all your guns are firing at 100% you are able to focus with amazing clarity and get to business without distractions or fatigue getting in the way.

In conclusion, if you are serious about your health and you are serious about accomplishing your goals, drink aloe vera. If nothing else, try it for 1 week. After that you will never want to be without it.

The Aloe plant has a rich and varied past, and I believe its future is likely to be equally as fruitful.

If you are interested in finding out more or sampling some products, visit the Forever Living Products site where you can be assured of sustainably grown plants, and start your journey to good health today.

Benefits of Meditation

Meditation isn’t just for tree-huggers and hippies, it is for anyone who seeks peace of mind, boundless energy and reuced anxiety… and much, much more. Read on to find out how you can add some simple techniques to your your everyday routine.

The Benefits of Meditation & Why You Should Meditate

courtesy of

Graham Whitehead Health

Meditation is something I have been doing and coaching people regularly for 4 years now, so today I wanted to share some of the benefits with you.

Benefits of meditation
You can meditate anywhere

A lot of people consider it to be airy-fairy hocus pocus for long-haired hippies that has no benefit. What I can tell you is that it was good enough for Arnold Schwarzenegger who meditates regularly (the Meditator not Terminator!).

Furthermore, take a look at some of the most successful business people in the world. In the Book, Tool of Titans by Tim Ferris he interviews and analyses world-class performers, icons, and billionaires. 80% OF THE PEOPLE INTERVIEWED IN THIS BOOK WERE REGULAR MEDITATORS.

What are the benefits?

  • Meditation improves sleep
  • Meditation reduces levels of stress hormone (cortisol)
  • Meditation improves energy levels
  • Meditation helps you think clearer to help identify your vision
  • Meditation is great for weight/fat loss due to the fact that you become more insulin sensitive and your level of stress hormones reduce
  • Meditation is a great anti-ageing practice
  • Prevents you from making poor decisions
  • Improves your self-awareness
  • Increases oxygen intake

Benefits of meditation
Meditation is for everyone

There are many ways to meditate but you can choose to start off with this basic approach below. Once you have done this a number of times you may alter or find a more effective method that works best for YOU.

  • Begin with 10 minutes twice a day, but know the more often you do it the more benefit you will get.
  • Download some relaxing music, a guided meditation from YouTube or you use any of the meditation apps or podcasts. Some people don’t need any music. You are better downloading the music or guided meditation so you do not get disturbed while meditating. Ensure your phone is on airplane mode.
  • Lying down or sit up straight while listening to peaceful music or guided meditation take a deep diaphragmatic breath in as your belly expands, and then exhale out through the mouth. Repeat this for 10 minutes.

Check out a video from Graham Whitehead to ensure you are breathing the correct way:

Breathing Technique Video  from Graham Whitehead who also recommends checking out the book ‘Meditation for Dummies’ as it offers you some simple and easily applicable practices to begin with.

Take a break from life’s chaos, you’ll soon reap the benefits and never want to stop!