RnR

Anita Kaumpek
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A 10-Day Program that is your ticket to this picturesque RnR retreat, where body and soul reunite in perfect harmony. It's where you shed the old, embrace the new, and emerge as a thinner, lighter, healthier and more energised version of yourself.

  1. 23.10.2023

    RnR Day 10 - The HOW of intuitive eating

    So, you're intrigued by the concept of intuitive eating, and you're ready to dive in. But where do you start? How do you go from years of dieting and food rules to listening to your body's wisdom? Don't worry; I've got you covered. Exercise 1 Start implementing intuitive eating. Remember. intuitive eating is a mindful and holistic approach to eating that encourages a healthier relationship with food and one's body. It focuses on listening to your body's natural cues and internal signals rather than following strict diets or external rules.  Here's a summary of the steps/rules to intuitive eating: Reject the Diet Mentality: Let go of dieting, counting calories, and restrictive eating patterns. Recognize that diets often lead to a negative cycle of guilt and deprivation. Honor Your Hunger: Pay attention to your body's hunger signals and respond to them. Eat when you're genuinely hungry, and don't skip meals. Make Peace with Food: Allow yourself to eat all types of foods without judgment. Avoid categorizing foods as "good" or "bad." Deprivation can lead to overeating. Challenge the Food Police: Silence the critical inner voice that judges your food choices. Replace negative thoughts with self-compassion and positive self-talk. Discover the Satisfaction Factor: Savor your meals and choose foods that genuinely satisfy you. Eating should be an enjoyable experience. Feel Your Fullness: Pay attention to your body's fullness cues and stop eating when you're comfortably satisfied, not overly full. Cope with Emotions Without Using Food: Find alternative ways to cope with stress, sadness, or boredom that don't involve emotional eating.  Respect Your Body: Accept and appreciate your body at its current size and shape. Body positivity and self-compassion are key components. Exercise for the Joy of Movement: Engage in physical activities you genuinely enjoy, rather than viewing exercise as a means to burn calories or lose weight. Honor Your Health with Gentle Nutrition: Make food choices that support your overall health and well-being. Consider the nutritional value of foods without becoming obsessed with strict dietary rules. Challenge the "Shoulds" and "Shouldn'ts:" Recognize and challenge external food rules or societal pressures. Your body knows best when it comes to your unique nutritional needs. Respect Your Biological Cues: Trust your body's wisdom when it comes to hunger, fullness, and cravings. Listen to your body's signals rather than external influences. ​​​​​​​ Intuitive eating is a process that takes time and practice. It's about fostering a healthy and sustainable relationship with food, free from guilt and anxiety. Remember that everyone's journey to intuitive eating is unique, and it's important to be patient and compassionate with yourself as you learn to trust your body's cues and embrace a more mindful approach to eating.

  2. 23.10.2023

    RnR Day 10 - Intuitive Eating

    After nine days of delving deep into the emotional reasons behind your unhealthy eating habits, something profound has shifted within you. It's as if you've silenced the cacophony of thoughts that used to dominate your mind, and in their place, uncovered a newfound clarity. you've come face to face with the fear-driven mind that once held you captive, and you've taken the first steps towards reconnecting with your inner self. Today, you stand at the threshold of a transformative journey – the path of intuitive eating. This isn't just about what you put on your plate; it's about listening to your body's whispers, understanding its cravings, and responding with compassion. Now, why is this module perfectly placed at the end of our course? Well, it's not by chance; it's by design. The work you've put in leading up to this moment has laid the foundation for what we're about to explore in this final module. So, consider this module the grand finale of our transformative journey together! 😊 Listen to the next episode to get the full details on HOW to start intuitive eating.

  3. 16.10.2023

    RnR Day 9 - Mindful Eating

    In our fast-paced world, eating has often become a rushed and routine activity. We consume our meals while multitasking or scrolling through our smartphones, barely acknowledging what's on our plate. However, what if I told you that taking a more mindful approach to eating could be the key to not only weight loss but also overall wellness? Let's dive deep into the what, why, and how of mindful eating, especially in the context of achieving your weight loss goals. Exercise 1 Practice the art of mindful eating not just today but every day that follows from here on out.

  4. 16.10.2023

    RnR Day 8 - Good Girl, Bad Girl

    How often have you said or heard your friends say “I am trying to be good at the moment”?  I would put my money on literally thousands. As women, we are deeply conditioned to be ‘good girls’. “Be a good girl and...” Did your mother say that to you? Maybe your teacher? Or maybe you have even heard yourself say it to your daughter? Exercise 1 We are going to start to uncover some of the long-held beliefs and stories you have been carrying around with you for years – it is time to take them out of the heavy backpack you carry around with you and lighten the load. Take some time to journal answers to the following questions to become aware of the beliefs you carry and how they drive your actions: What were you taught about food as a child? What was your relationship with food as a child? Was there plenty of food? What messaging did you receive around your body as a child? What was your Mum’s relationship with food and her body like? How did your Mum talk about her body in front of you? How did your family talk about your body to you? What are your triggers when it comes to eating? Do you recognise any emotions that trigger you to eat? What has dieting taught you about food? How would you describe your relationship with your body?

  5. 16.10.2023

    RnR Day 7 - Meditation

    Do this meditation as often as you need to.

  6. 16.10.2023

    RnR Day 7 - Forgiveness

    According to A Course in Miracles, all thoughts create form. If you're stuck in heavy, negative thinking, losing weight won't solve the deeper issue. It's not about how quickly you shed weight, but how genuinely you do it. You need your mind, emotions, and body to work together. Weight loss that's only physical but not soul-deep tends to bounce back eventually. So, it's counterproductive to fight excess weight without addressing the thought patterns that caused it in the first place. Remember the Ho'opnopono prayer:  I love you I'm sorry Please forgive me Thank you Say it over and over for as long as you need to.  Exercise 1 Do this meditation regarding any and every person for whom you are separated by unforgiving thoughts and feelings. Take a deep breath and close your eyes. See with your inner eye a vision of that person standing on the left side of your mind. See his or her body, clothes, mannerisms and way of being in the world. Now, see a bright light in the middle of that persons heart, spreading to cover every cell of the body and extending outwards beyond the flesh and into infinity. Watch as the light become so bright that his or her body being to fade into shadow. Now, gently see a vision of your own body on the right hand side of your mind. See your mannerisms, your clothes, your way of being in the world and see the same divine light in the area of your own heart - moving outwards into the space around you and into infinity. Watch as the light grows so light that your body begins to fade into shadow. Now, slowly move your inner eye to the middle of your field of vision where the light from deep within the other person and the light from deep within you being to merge. Simple look and allow yourself to witness this divine ones. The joining that you see here is the reality of love. Spend as much time as you can with this vision each time you do it.  DO this again - making both people your own self. Pray for a divine reconciliation between who you have been and who you really are. Rest deeply into these images and allow their illumination to cast out all darkness from your mind. This is the highest reconciliation of all - you with the real you.

  7. 13.10.2023

    RnR - Day 6 - Breathe to exit the red zone.

    We’ve established just how miraculous the human body is. It’s just so smart! It’s absolutely irreplaceable. Despite how much we chuck at it, how little attention we pay, it just keeps showing up for us and we take it for granted, don’t we? This amazing machine that you live in is working for you all of the time. And you have your two nervous systems to thank for that. Exercise Close your eyes. Start to get a sense of the crown of your head and all the way down to the centre of your pelvis. Follow that direct line down your spine and start to notice any tension that may be held in the shoulders, maybe any tension in the jaw. And then start to bring your aware- ness to your breath, breathing in through the nose and out through the mouth. Take a deep breath in and follow that breath all the way down, filling the whole of your belly, filling the back ofyour body, the side of your body. On exhalation, allow every part of your body to soften and relax a little bit more deeply as you let go. Breathe in, completely filling your body all the way down to your belly for a count of four, then retain your breath for a count of four, and let it go for a count of four.

  8. 13.10.2023

    RnR - Day 5 - The amazing home you live in.

    You live inside a walking, talking miracle. Your body is doing millions of things on your behalf so that you stay alive every single day. One of the most important things you can do when you start to work towards health is make friends with the beautiful machine you live in. I know you don’t think of it as beautiful, but this is where you are wrong. Your body is beautiful. It is amazing. Exercise This exercise might bring up some feelings of discomfort, which is all the more reason why it is so important to do. Your task is to spend time looking in the mirror every day and to be kind to yourself instead of critical. Start with your face. Look at yourself in your eyes and ask yourself how you are today. Can you tell yourself you love yourself? If not, why not? If you can’t, you need to start practising – seriously, it will transform your life. You can do this practice when you are brushing your teeth. Start building a relationship with yourself. Tell yourself “I love you” on a daily basis, as often as possible. Every time you catch yourself being unkind to your body, replace the thought with one that celebrates your body instead. If you didn’t have this miraculous machine you lived in, you wouldn’t be here. It works tirelessly for you every day and I promise you, as you start to love the body you live in, you will feel so much more joyful. This second exercise involves some nice oil, even olive oil is great. With this exercise, you will anoint yourself with oil from the bottoms of your feet to the tips of your fingers. Allow yourself to emotionally lean into your body. Not recoil from it in wishing to lose weight. You want your body to do something wonderful for you. And as with any relationship, it is wise to first give what you wish to receive. Rub the oil into your body with acceptance, with love if you can, and with grief if necessary, but do not refuse it this gift. Take time over every inch of your body. Paying attention to each limb, Each curve, each scar at each joint. Do not rush, accept and affirm, apologise and forgive. You are learning to begin again. You are training your mind to give proper attention and respect to your body in how you feed it, how you take care of it, how you adorn it and how you use it. This exercise marks both the end of an abusive relationship and the beginning of an honourable one. It would be unwise to do this in a messy bedroom or cluttered bathroom. Both mess and clutter are reflections of a distressed mind and you deserve better from yourself. Clear up and beautify the area in which you are going to douse your body with oil. unless you are standing in a shower Place a nice towel beneath you, nothing with ragged edges or stains please. You are developing the habits of beauty.  The process is as important as the goal because the goal is ultimately inherent in the process.  Once you are done wrap yourself in a towel and when the oil is dry, place a nice robe or other soft garment on your body. Sit quietly and allow yourself to integrate the experience of reconnecting with your body. Then, with your eyes closed, asked divine mind to guide you to see your body exactly as it is, see it walking towards you. Notice your reactions to it and where there is not love see love begin to flow. Allow a mystical process of love and forgiveness to occur as your soul begins to inhabit your body in a whole new way. Allow your spirit to infuse your body and witness now as your body begins to reshape itself. See an elixir of golden light pouring over your entire body. Feel the miracle of this new beginning. Breathe in and out deeply and surrender all.

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A 10-Day Program that is your ticket to this picturesque RnR retreat, where body and soul reunite in perfect harmony. It's where you shed the old, embrace the new, and emerge as a thinner, lighter, healthier and more energised version of yourself.

Информация

  • Автор
    Anita Kaumpek
  • Годы выхода
    2023
  • Выпуски
    13
  • Ограничения
    С ненормативной лексикой
  • Авторские права
    © Anita Kaumpek
  • Сайт подкаста
    RnR