Mental Health Day

Ever feel like you are at the end of your rope and you are ready to run away? Whew, I sure do.

That's why twice a year my calendar is scheduled with two "Mental Health Days". These days are to help recharge my batteries and help me decompress.

These days consist of:

Going to the gym for a yoga class (I love)

Eating my favorite lunch

Taking in a happy "chick" movie

Getting a pamper treatment

Doing anything I like


The day does not consist of:

Calls from work

Helping / Volunteering for anything

Dealing with household responsibilities

Answering the phone. Only emergency calls from the kid's school are answered. Even my sweet husband knows not to call unless it's an emergency.

I spend this day all alone. No family or friends until I arrive home. You don't need outside influence deciding how to spend your day. It's all about making you relaxed & happy. I put a few dollars a month in an envelope to save up for my big day.

It's amazing how my office and family supports this day.

I plan one in the spring & one in the fall. If your kids are at home you could even save up sitter money or tell a friend that that would be the best birthday gift ever!

Want to heal? You have to put yourself on the list - it's not selfish and much needed!!!

Go look at the calendar now & plan your day. My next one will be in October.

Wishing you peaceful thoughts today,
Amy

Quote of the Day

"Don't be afraid to give your best to what seemingly are small jobs. Every time you conquer one it makes you that much stronger. If you do the little jobs well, the big ones will tend to take care of themselves."~Dale Carnegie

Live in the Moment

Are we so busy living in the past or future that we are missing joyous opportunities in our day? How about that negative self-talk is it so loud we can't hear the voices of our children?We have talked about it before, but it is so important to work on living in the now. Sounds pretty easy, but if you are suffering from anxiety/depression you know just how hard it can be.

I heard a suggestion yesterday to pick a time of the day and make sure you are completely living in that moment. Maybe it's in the morning during your quiet time, or driving in the car. Focus on where you are at that moment, feel all the feelings around you. Try not to think about things you have to do later that day, or worry about the future. This is a learned behavior; learning to focus will take lots of practice. If you make that certain time your "focus" time, it will teach your brain how to block out all of the other messages.It's amazing all of the little things we could miss everyday because we are unavailable. Two years ago I was not able to sit and work on a puzzle or play a board game. My mind was so busy that I could not focus or sit still that long. I am just now getting back to watching movies. I can't tell you how many movies I missed because I was so lost in my thoughts.The other day I was telling my Mom that I feel like I missed a few years of my daughter's life, because I was fighting for my own. I was so afraid to move and frightened. Now I cherish every moment I can, I won't get these days back.Pick your focus time - block everything else out. Be "in" the moment!

Wishing you peaceful thoughts today,

Amy

Quote of the Day

"Concentrate all your thoughts upon the work at hand. The sun's rays do not burn until brought to a focus."~ Alexander Graham Bell

Ready to Kick It Into High Gear?

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We need all the support & reminders we can get. Also, I want you to remember that you are not going through all of this alone.

I know it's hard to read The Daily Egg everyday, but please try. These little tricks will soon start to take hold in your everyday life and make things better.

Make sure you share & sign up for all the support tools today.

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I am always a click away if you need support or would like to share your journey with me. - amy@thehatchedegg.com

Wishing you peaceful thoughts today,

Amy

Quote of the Day

"Patience and perseverance have a magical effect before which difficulties disappear and obstacles vanish." John Quincy Adams

Running for your life?

Do you suffer from Panic Attacks?

If not you are lucky!

I can remember my first one like it was yesterday. It all started with a normal evening at home. I was actually ahead of my daily schedule and that evening I had given my dog a bath. I was pleased that I had made such head way. I crawled into bed & was watching TV when it felt as if someone had grabbed my heart and pulled & released it like a rubber band. That's when it really got bad for me. The back of my neck became hot, my chest was tight, I was scared out of my mind. My husband suggested that I was having a panic attack. I had never heard of one, much less experienced one. He got a glass of water for me. Meanwhile I felt I was on that edge of passing out, I felt very disconnected. I could not grasp what was happening to me. My arms and legs began to shake uncontrollably, I was so afraid something was wrong I didn't want an ambulance. That would be admitting something was really wrong. I probably should have.Finally after about an hour all my symptoms had stopped, but I was so terrified I did not sleep for the rest of the night. The next morning my husband had to make the doctor's appointment for me, I couldn't even talk about it without crying. My mom went with me to the doctor's office. They confirmed that I had a panic attack. They did blood work, an EKG & a referral for heart tests. I went and had an ultrasound and wore a heart monitor for 24 hours just to double check that I was OK. After that report was clean I was given a prescription for Zoloft & Xanex. My doctor told me "Good Luck". I was very upset!That night I sat in a chair looking at the prescriptions terrified. When you have panic and anxiety you are afraid of medicine. You are afraid of any changes in your body. I was also afraid of it changing who I was. I made a promise to myself that it all started for a reason and I was going to be on a mission to find out how to put an end to it.My panic attacks became more frequent long before they became better. I kept a journal & I tried everything thinking it would trigger them to stop. However, I learned that it is a life change that is necessary. That's what The Hatched Egg is all based upon.If you are suffering from panic attacks I will tell you they can go away. Maybe not tomorrow, but they will. You just have to make that same commitment that you are willing to do whatever it takes to feel better. This is all about you.Do you know the steps your panic attacks take? I know them so well. Best advice I was given was to know the pattern and don't be afraid. You almost have to egg them on. Know that you will not die & each one can make you stronger.My attacks usually consisted of feeling hot, numbness in my arms and legs, tingling in arms and legs, shaking, a tight chest, stomach upset, feeling out of control, feeling like I had gone crazy, disconnected. If you have any strange symptoms and have not been diagnosed with Panic Disorder, please see your doctor immediately to make sure that it is not something more serious. We want you happy & healthy.


Here are some great tips for those timeswhen you are in the midst of an attack.
· Keep moving (that way the sensations are less) I like to empty the dishwasher or dryer to get my mind off the feelings.



· Eat an apple. Keep plenty in the fridge. This keeps your mind and mouth busy.



· Drink a large glass of water & keep drinking!



· Try to relax



· Call a buddy. Find someone sympathetic to your needs that will reassure you that you are ok. They also need to be a good talker. My mom and friend Patrice were good at this. I could call any time of the day & tell them it was an attack and they would know how to handle me.



· Aromatherapy - Use a calming lotion on your arms and legs. Lavender is a great calming scent.· Know the pattern & flow with it. I know, easier said than done. But after a few you know when they are almost over. When you refuse to show fear, they seem to be less intense.



· I am always here for you. Drop me a note, it's great to know someone knows how you feel.I am sorry if you are experiencing these episodes, if you are not we are here if you ever do. Just know that you are not alone!



Wishing you peaceful thoughts today,

Amy

Quote of the Day

"The best remedy for those who are afraid, lonely or unhappy is to go outside, somewhere where they can be quiet, alone with the heavens, nature and God. Because only then does one feel that all is as it should be and that God wishes to see people happy, amidst the simple beauty of nature."~Anne Frank

Assuming the Worst?

You have just been told a little bit of bad news - Do you immediately play the movie in your head or all the terrible things that could go wrong? Is the movie on a constant loop? Mine always was. I also seemed to be surrounded with people that reminded me how bad it could all get.

Here's a trick that I found that works great for me. Whenever an obstacle comes my way I have two choices of how to handle it.

I will -

Journal about it & at the end of the entry decide a date that I will continue to think about it. 3 days, a week, a month....When that though comes in I remind myself that the date has not approached. Now, you will have to keep saying that over and over until your mind moves on. It's like a little child pulling at your pants leg.

Make a task list that I can make a plan of action. Things that might resolve or make the situation better.

When my mind wants to play that movie I just think of my journal or list. "I can only do what I can do".

Remember only about 3% of what you imagine to happen ever does. That means 97% fall off in the ditch before arriving to you. Pretty good odds - don't you think?

Now this will all take some practice. Just know it is reprogramming your mind. Takes time and patience.

I am always close by if you have a question or need a boost.

Hope today is a good one. I look forward to hearing from you soon.

Wishing you all the best,
Amy

Quote of the Day

"A true friend knows your weaknesses but shows you your strengths; feels your fears but fortifies your faith; sees your anxieties but frees your spirit; recognizes your disabilities but emphasizes your possibilities."
~William Arthur Ward

This is eggactly how I feel about all of you! Thank you for allowing me to be a part of your life. -Amy

Thank You

Being truly thankful is a really strong emotion. It's easy to say "Thanks" as some one holds the door open for you at the grocery store, but are you really feeling the emotion?

A great way to end your day is to simply write down 5 things that you are thankful for that day. It can be small - the $5 I found in my jacket, a car that runs, a call from a friend. Nothing earth shattering.

When we become anxious and stressed we often get in the habit of looking at what's wrong. Everything starts to focus around the negative. But a really amazing thing happens when you take a look at all of the good that is already going on around you & feel thankful.

As you "nest"every night before bed, don't forget a thank you from the heart for all that is going right in your life. The more you do it, the more it will expand. The negative stuff gets harder to find.

Wishing you peaceful thoughts today,
Amy

Quote of the Day

"We can only be said to be alive in those moments when our hearts are conscious of our treasures." ~Thornton Wilder

Get It Together

I found that going through my day with my pants on fire was not helpful to easing the anxiety & depression in my life. Funny thing is that I really like control and routines in my life. Here are a few things that you can implement into your daily life to ease the stress. Just think you might even have some free time to kick up your heels.Get Organized
What is worse than not being able to find your keys and you are all ready late for work? Then add that the car is on empty, you forgot the kid's lunch, your cell phone is dead...it's going to be one of those days. Ease that daily stress by getting it together. A little planning and your day can run pretty smooth.

One morning after having one of those days I came across a website called Flylady.com. She helps show you how to develop a routine and a system to get everything done, and clear the clutter from your life. If you are struggling, this is a great place to get started.

I have found that if my bedroom is not a clutter free area, then I feel more anxious. My bedroom used to be the catch all from the family & stacked with clean laundry ready to be delivered. It was also painted red. When I was desperate to find something that would stop the panic attacks I painted my room a calming green, and I am so happy I did. Now I keep my room clutter free and it is my haven at night after a hard day. I am able to sit and not be stressed by all of the junk around me. It really is a place that makes me happy. What word would describe your bedroom?

Get on a Budget & a Plan
Life happens and we all need to prepared to take care of the little things. Are you not sleeping at night because of overdrafts at the bank? When was the last time you created a budget and a plan?

What if you knew where every dollar was going every month & that all of your bills would be paid? No overspending, no late fees, no collection calls. Would take excess stress out of that area.
My family has been helped greatly by following the Dave Ramsey Plan. You can check his site out at www.daveramsey.com. He has a three hour radio show 5 days a week to help keep you on track.

If we can reduce the stress is a few areas we can really focus on becoming the best. What if every day was a good day? What if every day was happy & stress free? What a great vision that is! Want to feel better? Commit to less stress. Download the Daily Healing Journal in the Egg Printables to help you keep you on track.

Wishing you peaceful thoughts today,
Amy

Quote of the Day

"If you want to build a ship, don't herd people together to collect wood and don't assign them tasks and work, but rather teach them to long for the endless immensity of the sea."Antoine de Saint-Exupery

Cool Idea

Last week when my family was out on vacation, we stayed at a hotel that had a cool idea!

In the lobby of our San Antonio Hotel they had this large glass container with a spout on the bottom. They filled it with water, ice and orange slices. Everyday we were out in the heat & when we came back I was so excited to fill my glass with that water. I just tasted wonderful!

My husband and I found that we hit that container every time we passed by. I also remembered that my hair salon also offerers water with cucumbers in it. It's such a special treat.

So this week on my shopping list is a large container like the one I saw in the hotel to place on my bar everyday. This will encourage all of us to stop and drink up. You can change the flavors often - orange, lemon, lime, cucumber.

Drink lots of clean water everyday. The changes you will feel are amazing!

I am only an email away if you need help or a boost. amy@thehatchedegg.com

All the best,
Amy

Quote of the Day

"Follow your heart, but be quiet for a while first. Ask questions, then feel the answer.
Learn to trust your heart." ~unknown

It's Funny How Things Hit You

This morning I was sitting in church and we had a guest singing group, a barber shop style quartet. They sang a few songs and then they sang Amazing Grace. I have heard this song a thousand times. Most memorably at my Aunt Grace's Funeral.

It's a song about the Christian Faith and the lyrics were written by John Newton. It was inspired by a rough night at sea, and he began to pray for help from God. It's funny how in our darkest hour we are usually brought closer to our faith. I know my faith was deepened because all I could do was pray for help so many times. I thought I was going crazy & how could I possibly live the rest of my life this way.

As I listened to the lyrics this morning I began to cry. I remembered the darkness that I felt when I was in the midst of the panic and anxiety. The loneliness and total sadness. I thought it would never end. Then one day the veil began to lift. I started sleeping & the fear didn't have such a strong hold on me.

The tears this morning were that of joy. I once was lost, but then I was found. Was blind but now I see. Amazing Grace absolutely. My life was saved & now is full and bright.

I wanted to share this story with you that maybe you can look at a song that means one thing to so many, but might be able to take on a new meaning for you & offer a little hope and insight of what is possible. If it came to me, why couldn't it come to you. Just hold on through the dark storms of life, the sun will shine soon.

I am here anytime you need a friend or a boost. Have a great tomorrow!

Amazing Grace
John Newton (1725-1807)
Stanza 6 anon.

Amazing Grace, how sweet the sound,
That saved a wretch like me.
I once was lost but now am found,
Was blind, but now I see.

T'was Grace that taught my heart to fear.
And Grace, my fears relieved.
How precious did that Grace appear
The hour I first believed.

Through many dangers, toils and snares
I have already come;
'Tis Grace that brought me safe thus far
and Grace will lead me home.

The Lord has promised good to me.
His word my hope secures.
He will my shield and portion be,
As long as life endures.
Yea, when this flesh and heart shall fail,
And mortal life shall cease,
I shall possess within the veil,
A life of joy and peace.

When we've been here ten thousand years
Bright shining as the sun.
We've no less days to sing God's praise
Than when we've first begun.

Amazing Grace, how sweet the sound,
That saved a wretch like me.
I once was lost but now am found,
Was blind, but now I see.

All the best,
Amy

Quote of the Day

"If you do what you've always done, you'll get what you've always gotten." ~Tony Robbins

Intervals

Have you made a fitness plan? Can you commit to at least 3 days a week? If you are already doing that, it's time to push it up a little.

Something to remember - we are dealing with healing our bodies so that our minds will follow. With that said, get off the scale! I promise if you make your health your hobby the outside will mirror what's going on inside. This is a full transformation.

Here are a few ways to add fitness into your day:

· Take a brisk (Interval) walk through the neighborhood/mall/park. If you are walking the mall make sure you bypass the food court ;)

· Use a fitness DVD. Keep track of where you stop if you can't make it through, push a minute more the next time.

· Dance!

· Download a yoga podcast from yogadowloads.com

· Run sprints in your backyard. Start with one or two & work up.

· Have fun at the gym, learn not to be afraid of the equipment. Don't stick to one machine, your body adapts quickly - switch up your routine often. Don't worry about who's watching you!

New to Interval Training? Interval training is when you switch up the speed and intensity of your workout. For example: When I work on the treadmill/elliptical machine - I warm up for 2 minutes at a moderate pace and then go as fast as I can for 90 seconds, then back to a moderate pace 90 seconds, back as fast as I can for 90 seconds. I repeat for 15 minutes and then I lift weights.

Click here to read a great site about the benefits of Interval Training.

Adding interval training has made me feel much better. I am not a big runner, so this keeps me on cardio less and strength training more. However, I am getting the cardio benefits like I am on there a lot longer.

* Make sure you have the approval of your doctor before starting any new program. we want you happy & healthy.

If you haven't already, print the Workout Log & commit to feeling better! The Daily Healing Journal is also a great place to keep track and be held accountable.

I am always here if you have questions or comments.


All the best,
Amy

Quote of the Day

"Running is one the best solutions
to a clear mind." ~ Sasha Azevedo

Peep Motivation

Tonight's message is all about you. These are some of the notes I have received this week. Thoughts, Cheers and Ideas. Tonight they will inspire you!

Keep me posted on how you are, I love hearing from you!

All the best,
Amy

_____________________________________________________
Hi Amy,

A couple things help me get to sleep. First, slowing down my mind. There are a few ways I do this; last night I listened to two relaxation recordings on my iPod (each less than 15 minutes. I was pretty tense, so it took two! Second, is to be nice and warm. I found out that people can't fall asleep until their core body temp falls to a certain level. However, if one's extremities are chilly (as mine can be!), the core will stay warm, trying to keep hands and feet warm. So the trick is to be warm in the extremities and the core temp will fall. I guess it's that nice snuggly feeling. One thing I do, is run my electric blanket just a few minutes, until I am warm and relaxed. Then I turn it off -- it's summer after all! But I'm warm enough to relax and fall asleep. These are my two 'tricks."

Have a good day!

Peep Rebecca

--------------------------------------------------------------------------

Dear Amy;

The water is helping and I also realized after I started to calm down, that my eating today lacked protein. Berry/Banana smoothie and cheerios for breakfast. Hours later anxiety started creeping in and I suddenly thought - "I need water" after I wrote to you I realized "I need real food". You're right - we need to eat healthy to keep our brain and our bodies functioning properly.

Thank you so much.

Enjoy your holiday!


Peep Joanne

__________________________________________________

Dear Amy;

I am shocked! Simple little changes in my life can make such a difference. I stared by keeping track of how much water I was drinking, I was not drinking near enough. Then I sat down and made out a "Nesting" plan. I felt very guilty the first few days, but then I realized I have to place myself in "Incubation" if I am ever going to get better. The other thing I wanted to let others know is that the water trick when you are having an attack really helps a lot. Thanks for all of your useful advice.

Peep Holly

____________________________________________________________________

Amy: Little changes can make a huge difference. Even a little peeble in a calm pond can make a big ripple. Start small if you need too. Just keep track of your water, then plan your "Nesting time" before bed. Little by little we can build on that foundation until it's all second nature. I am so proud of you! Don't get discouraged!

Quote of the Day

"When you get into a tight place and everything goes against you, till it seems as though you could not hold on a minute longer, never give up then, for that is just the place and time that the tide will turn."
~ Harriet Beecher Stowe

Get Movin'

Have physical issues?
Feel like you can't jog, walk or run?

No worries, there are lots of activities to get that body moving! The more you move, the more you will get those stress busters moving in the right direction.

Here are some great ideas to get moving:

· Use a low impact DVD (My daughter and I have fun using the Yoga Booty Series at beachbody.com)

· Download free Yoga MP3s at www.yogadownloads.com


· Check out resistance bands. Looks like giant rubber bands. They are great & travel well.


· Put on your favorite music and boogie

· Play with the kids

· Learn about strength training - I use the TNT Diet Workout. It's a little advanced, but you don't have to add cadio and the results are huge!

All great reasons to get moving!

Here's to your health,
Amy

Quote of the Day

"There are short-cuts to happiness, and dancing is one of them." ~Vicki Baum

Good Shoes Are So Important

I am the one that looks for the cheapest shoes for myself. I never understood the importance of picking shoes that were not on the clearance rack. You know the ones that feel "good enough" & "don't really match anything".

It was after I started working out that I suffered from shin splints and tired legs that I knew I had to do something else. My first goal was to run in a 5K - I needed the right tools.

I know, $60 is a lot to pay for a pair of shoes. But if you went to the doctor today because you felt terrible it would be a Co-Pay & possibly some medication. Cha-Ching! So why not take that money and put it toward your health. That's a celebration in itself.

If you have never been fitted for running/walking shoes - I highly suggest it. It's easy to do & really painless. Just find a running shoe store close to you & stop in to be fitted. Let them show you the shoes that would be right for you. You can always purchase them online later and maybe you will get a deal. Here is a page of Zappos that helps explain how to pick the right shoe too.

http://www.zappos.com/runningfitguide.zhtml


Good shoes should last 3 - 6 months depending on the wear. So go check your sneakers and put a new pair on your wish list to get when you can fit it in your budget. I have a sneaker fund & put $10 in a month.

I am always here for you if you need a shoulder to lean on, have questions or someone to celebrate with.

Wishing you a peaceful day,
Amy

Quote of the Day


"Frustration is the first step towards improvement. I have no incentive to improve if I'm content with what I can do and if I'm completely satisfied with my pace, distance and form as a runner. It's only when I face frustration and use it to fuel my dedication that I feel myself moving forwards."
~ John Bingham

Exercise Can Be Addictive

Studies have shown that people who exercise reguarly for six months or more actually have physical reactions if the exercise pattern is slowed.

I have had more physical issues this last month with increased stress, tense shoulders, aches and pains & just feeling crummy. That's not like me & I was in such great shape this last year. Time to move myself back to the front, no more excuses!

As most of you know I have relied heavily on exercise in my healing. I was not an athelete before my panic started and I don't really consider myself one now. However, I did learn that exercise is so important to my well being. It's a great time for me to escape. Believe it or not I am able to mentally relax while I workout. I now really love it.

The last few months life has been hectic & I seemed to be tied to a desk chair more that usual. I have not been able to make it to the gym hardly at all. I purchased some home DVDs with the thought that I would get up before the family & get my workout in. I hate to admit it but I am not a morning person. I can also talk myself out of anything and that alarm probably has the snooze button worn out by now. The days that I did get up - my computer was calling and my mind was on everything else I needed to do. I admit it - I cannot workout at home. The money for the gym is well spent, it is an investment in my health.

I joined a gym that is closer to work and home & I printed the exercise plan that you can download too from our site. I have made my plan to work out 5 days a week.

Have you made an exercise plan? It is so important to your well being. Start slow & make a goal. Walk/Run a 5K, tone up, just feel better - whatever your goal is.

Some of the benefits of exercise are really amazing & we all really need them!

·Exercise will increase Serotonin, Dopamine, Endorphins.

· Research has shown that as little as eight minutes of exercise can reduce anxious feelings & reduce sadness.

· Will increase energy & stimulate the relaxation response in the body.

· Exercise can regulate sleeping patterns and reduce insomnia.

· Researchers at Duke University studied people suffering from depression for 4 months and found that 60% of the participants who exercised for 30 minutes three times a week overcame their depression without using antidepressant medication. Same percentage as those who only used medication.

Join me for a run? I will be back at the gym at doing my intervals. Let me know what kind of exercise works for you!

I am always here for you if you need a shoulder to lean on, have questions or someone to celebrate with.

Wishing you a peaceful day,
Amy

Quote of the Day

"A journey of 1,000 miles must begin with one step." ~ Ancient Chinese Proverb

Great Way to Relax and Exercise

Though all of the anxiety, panic, depression & stress that is one thing that I never felt - relaxed. I was always wound really tight. The big question is how to achieve that.

A great start is to make your health your hobby. Get really excited about the idea of feeling better.

A great way to learn to just be is to try a yoga session. I have done both a class and a home DVD. My local library has Yoga DVDs to loan. That would be a great place to look. The results are the same as long as there are no interupptions. Last time I tried to do it at home, my kids were laying on the floor trying to talk to me. The relaxation did not kick in :)


I had a yoga instructor once who was great at teaching you had to check your posture and showing you how to breathe all the way to your belly.

My local library has Yoga DVDs to loan. That would be a great place to look.

One thing to know is Yoga is challenging. Stick with it for a month. I would recommend fitting it in twice a week. You will be amazed at the end of a month how much better you will feel.

Remember how important you are. Once you make small changes - you will start to see big improvements.

I love to hear from you! Feel free to email me anytime if you need me.

All the best,
Amy

Quote of the Day

"The only thing that stands between a man and what he wants from life is often merely the will to try it and the faith to believe that it is possible. "- Richard M. DeVos

You Might Get in the Best Shape of Your Life....Mentally & Physically!

I had no idea that when I decided I had to make an overhaul in my life for my mental status that my body would go through such changes.

After giving up sodas, candy, cleaning up my diet and working out at least 3 days a week - my energy improved, my mental state was much better & the changes to my body were amazing.

For the first time in my life I was not worried about how the scale read or how snug my pants fit, it was about saving my life - my mental life. I felt so out of control & this was a great way to feel like I was regaining some of it.

I got interested in how food effects how your body works & what exercise is most effective for mental stability. Most books don't cover those.
What worked for me was:
* Lowering my carbs to 70-80 per day & giving up processed foods
* Giving up sugar & limiting caffeine
* Exercising 4-5 days a week (interval & strength training)
* Drinking lots of water
* Adding basic supplements into my diet.

- Make sure if you are making changes to your fitness level, diet & supplements always check with your doctor first!

When I joined the gym they wanted to know what I expected to achieve there - weight loss, muscle? When I told them it was for mental support, well I could have had two heads. He said that was the first time he heard of that.

After jumping in and becoming very committed, remember I am not an active person by nature, I lost 40 pounds in 6 months and was in the best shape mentally as well as physically.

Just just a word of warning, you might see lots of changes on the outside as well as on the inside. But focus on your healing, the looking hot is a bonus!!!

I love to hear from you! Feel free to email me anytime if you need me.

All the best,
Amy


I am always here if you have any questions or need support. You can email me directly at amy@thehatchedegg.com

Strong body....Strong mind!

Wishing you all the best,
Amy

Quote of the Day

"Movement is a medicine for creating change in a person's physical, emotional, and mental states." ~ Carol Welch

Celebrate Your Freedom

Today as we celebrate Freedom here in the U.S.A., we can all celebrate another kind of freedom. The freedom that we are or will be finding in our lives. As we find our way out of this shell and start our new lives. It's really exciting if you think about it.

If you have not printed out the Steps to Freedom - make sure you do today. You can keep this in your journal to help show you the best ways to take care of yourself. It's all the steps to your healing.

I am so proud of your decision to make a change. We will no longer be labeled with the Anxiety, Stress, Panic or Depression anymore!

Have a wonderful Independence Day - where ever you are!

I am always here if you have any questions or need support. You can email me directly at amy@thehatchedegg.com

Strong body....Strong mind!

Wishing you all the best,
Amy

Quote of the Day

"You have to do it yourself, no one else will do it for you. You must work out your own salvation."
~ Charles E. Popplestone

Every Morning Could Feel Like A Vacation

Looking for a great way to start your morning? Smoothies are a great way to nourish your body & go on a mini-vacation.

I have found that a great way to make smoothies affordable is to visit the freezer case at the grocery store. They have everything! You also don't have to pay out of season prices. They are cleaned, chopped and ready to go.

My Favorite Smoothie Recipe is:

1/4 cup of Fresh OJ (Simply Orange)
Handful of Frozen Blueberries
Scoop of Vanilla Whey Protein
2 Heaping Tablespoons of Vanilla Yogurt
Ice

I have one of those little Silver Bullet Mixers. Mixes my smoothie right in my cup and then it's an easy clean up. This was the best investment I have made.

Try out smoothies - they are great for a quick snack, after a workout or instead of a meal.

Experiment & let us know your favorite recipe. There are more recipes in our Hatch into Health Section too.

I am always here if you have any questions or need support. You can email me directly at amy@thehatchedegg.com

Strong body....Strong mind!

Wishing you all the best,
Amy

Quote of the Day

"God, grant me the serenity to accept the things I cannot change, the courage to change the things I can, and the wisdom to know the difference."
~ Reinhold Niebuhr

Are You Hydrated?

Are you drinking enough water?
This is such an important part to your healing!


Did you know the benefits of drinking water are:
Healthy skin · Flushes the Toxins · Keeps you Regular · Regulate Body Temperature · Speed up Metabolism · Reduce Cancer Risk · Lube Joins and Muscles · Improves Energy · Increase Mental and Physical Performance · Keeps you more Alkaline


Each person should have about half of their body weight in ounces. If you are working out, add more to rehydrate. Therefore, if you weigh 200 lbs. - you should be drinking 100 oz. per day. Don't forget to add this to your healing journal to keep track through the day.Try to limit coffee, tea & soda to one to two glasses a day. Rest of the day hydrate yourself with good clean water.

Today take a look at your water consumption and see where changes might be necessary. Put it into full gear tomorrow. In a few days it will seem like no big deal. If you need some flavor add a little orange, lime or lemon juice to your water for variety.

Here is something to keep in mind....Dehydration has a lot of the same anxiety symptoms. Make sure that you are floating with all of that water. Recommended amount is your weight divided by 2 and that is your ounces per day. Working out? Add a little more.

Symptoms of dehydration are:

with 2% loss of fluid the following effects of dehydration are normally experienced:

Thirst
Loss of Appetite
Dry Skin
Skin Flushing
Dark Colored Urine
Dry Mouth
Fatigue or Weakness
Chills
Head Rushes

with a 5% fluid loss the following effects of dehydration are normally experienced:

Increased heart rate
Increased respiration
Decreased sweating
Decreased urination
Increased body temperature
Extreme fatigue
Muscle cramps
Headaches
Nausea
Tingling of the limbs

Carry those water bottles with you all summer. Just sip on them throughout the day & your body will stay nice and hydrated.

I am always here if you have any questions or need support. You can email me directly at amy@thehatchedegg.com

Strong body....Strong mind!

Wishing you all the best,
Amy

Quote of the Day

"We are what we repeatedly do. Excellence, therefore, is not an act but a habit." ~Aristotle

Protein & Workouts

If you have been to the supplement store lately you have probably seen those big giant tubs of whey protein. Most of them have a really muscular body builder on the front. Those are the only people who benefit from those drinks right? Wrong!

So now you have stepped up your workouts. You don't want to waste all of that hard work. You need to make sure your nourishing your body to heal & also to provide it with the fuel and repairing materials it needs.

Were you aware that while on a treadmill you are burning calories while you are working out? Great! Even better is after strength training you are building muscle which burns calories for the next 24-48 hours. The more muscle the more calories you burn.

When we think of losing fat we start to cut calories. But, your body sees fat as more important than your muscle tissue and will tend to eat up muscle tissue before it uses fat for energy. This design was used to protect our ancestors from famine. Therefore we want to make sure we have enough protein available in our bodies before and after a workout so that it uses the protein for energy and muscle building. Then it will lose the fat. Plenty of fuel available = no famine - fat can be eliminated.

Best way to achieve that is to drink 1/2 of a protein shake 1 hour - 30 minutes before your workout & the remainder right after that workout.

You can mix the protein with water, milk or I love Almond Milk. They sell great shakers at almost every store. I carry my shaker with me to the gym with the protein in there & add water. Just don't drink it right before your workout....you will feel very green!

My favorite brand of whey protein is a brand by Ion called Gold Standard. Vanilla Ice Cream is the best! Great in Fruit Smoothies too!


If you really want to get great results start adding resistance bands or weights to your workout.

Strong body....Strong mind!


Wishing you all the best,
Amy

Quote of the Day

"He who has health has hope, and he who has hope has everything."
~ Arabian Proverb