September 3, 2024 • 19 mins
Can prioritizing self-care transform your life? Join me, Kris Harris, as we uncover the surprising link between neglecting self-care and the rise in stress, anxiety, depression, and chronic health conditions. Drawing from my 18 years as a certified Pilates instructor, I share compelling statistics and expert insights into why self-care isn't just a luxury, but a necessity for physical and mental well-being. Together, we'll explore the development of a personalized self-care plan tailored to your unique needs and preferences, focusing on activities that foster relaxation, joy, and a sense of accomplishment.
Discover how to seamlessly integrate self-care into your daily routine by identifying activities that resonate with you and align with your goals. We'll delve into various self-care categories, from personal development and physical well-being to professional growth and emotional, social, and spiritual care. Learn the importance of creating a flexible yet consistent schedule, and see how tracking your progress through journaling can offer valuable insights and keep you motivated. As we wrap up this season, I extend my heartfelt gratitude to our dedicated listeners, urging everyone to stay resilient, inspired, and committed to their self-improvement journey. Thank you for being an essential part of the Kore Kast Family!
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Episode Transcript
Available transcripts are automatically generated. Complete accuracy is not guaranteed.
Kris Harris (00:15):
A podcast that delves deep into the realms of
fitness, health and wellness,striving to empower individuals
on their journey to a healthierlifestyle.
I'm your host, cris Harris, andI'm a seasoned certified
Pilates instructor and Pilatestrainer, providing a wealth of
knowledge accumulated over 18years of guiding and supporting
my clients in achieving theirfitness goals.
Throughout my career, I'vespecialized in a wide array of
(00:38):
areas, ranging from aiding ininjury rehabilitation to
fostering weight loss,transformations and promoting
the holistic benefits of Pilatespractice.
Each day, I'm fueled by thepassion to assist individuals in
realizing their full potentialand embracing a lifestyle that
prioritizes well-being andvitality.
In today's episode, we'll beimmersing ourselves into a
(00:58):
pivotal topic of self-care.
We're going to explore theprofound significance of
nurturing oneself and delve intothe intricacies of developing a
personalized self-care planthat resonates with everyone's
unique needs and preferences.
Join me as we unravel thelayers of self-care, uncovering
its transformative power inenhancing overall health,
(01:19):
happiness and fulfillment.
We're going to embark on thatjourney of self-discovery and
empowerment by learning how tocultivate a sustainable
self-care routine that nurturesthe mind, body and soul Together
.
Let us embrace the essence ofself-care and embark on that
path towards holistic well-beingand self-love.
Before we get started, I wantedto highlight some statistics
(01:40):
that can illustrate the effectsof not practicing self-care on
physical and mental health.
According to the World HealthOrganization, depression is
currently the leading cause ofdisability worldwide, with over
264 million people affected.
Poor self-care practices canexacerbate symptoms of
depression and anxiety.
A study published in theJournal of Psychological
(02:02):
Medicine found that individualswho neglect self-care are at a
higher risk of experiencingheightened stress levels, which
can lead to anxiety disorders.
The American PsychologicalAssociation reports that chronic
stress, often a result ofneglecting self-care, can lead
to various physical healthissues, including heart disease,
obesity and diabetes.
(02:23):
Health issues, including heartdisease, obesity and diabetes,
while research from the Journalof Health Psychology indicate
that individuals who practicepoor self-care are more likely
to experience fatigue, sleepdisturbances, a weakened immune
function, which contributes to ahigher incidence of illness.
In a survey conducted by theAmerican Institute of Stress, it
found that 83% of US workerssuffer from work-related stress,
(02:45):
which can be mitigated througheffective self-care practices.
Lack of self-care can lead toburnout, impacting productivity
and overall job satisfaction.
The Mayo Clinic states thatneglecting self-care can lead to
increased irritability andemotional distress, which can
strain relationships withfriends, family and colleagues,
(03:06):
and poor self-care can result infeelings of isolation and
loneliness.
The Centers for Disease Controland Prevention report that one
in three adults do not getenough sleep, which is often
linked to poor self-care habits.
Inadequate sleep can worsenmental health problems and
increase the risk of chronichealth conditions.
In a study published by theInternational Journal of
(03:27):
Environmental Research andPublic Health, it was found that
individuals who regularlyengage in self-care activities
report higher levels ofsatisfaction, emotional
well-being and overall healthcompared to those who do not
prioritize self-care.
And, according to a report fromNational Institute of Mental
Health, untreated mental healthconditions can lead to increased
(03:49):
health care costs, and it'sestimated that mental health
issues can cost the country upto $193 billion each year in
lost earnings.
These statistics highlight thecritical importance of
practicing self-care to maintainboth physical and mental health
.
Engaging in regular self-careactivities can significantly
(04:09):
improve overall well-being,reduce stress and prevent the
onset of more severe healthissues.
In our modern society,characterized by hectic
schedules and constant demands,it has become increasingly
important to recognize thesignificance of self-care in
preserving our overall healthand happiness.
Prioritizing self-care is not aluxury but a necessity, as it
(04:31):
allows us to recharge,rejuvenate and replenish our
mental, emotional and physicalreserves.
By implementing a personalizedself-care plan, people can
proactively allocate time andenergy towards activities that
promote holistic well-being.
Creating a self-care planinvolves a thoughtful and
deliberate process aimed atidentifying specific practices
(04:53):
that resonate with one's uniqueneeds and preferences.
This plan serves as a roadblockfor self-discovery and growth,
guiding individuals towards amore balanced and fulfilling
life.
Guiding individuals towards amore balanced and fulfilling
life, and by incorporating avariety of self-care activities
that cater to the mind, body andspirit, individuals can
cultivate a sense of inner peace, resilience and vitality.
(05:14):
When developing your self-careplan, it's essential to consider
factors such as your interests,values and daily routines.
Begin by reflecting onactivities that bring you joy,
relaxation and a sense ofaccomplishment, whether it's
engaging in creative pursuits,practicing mindfulness or
exercising.
Choose activities that alignwith your personal goals and
(05:34):
aspirations.
Furthermore, setting realisticgoals and establishing a
consistent self-care routine arekey components of a successful
self-care plan.
By committing to regularself-care practices, individuals
can foster a positive mindset,reduce their levels of stress
and enhance overall quality oflife.
And remember taking care ofyourself is not selfish but
(05:58):
vital, and it enables you toshow up as your best self in all
aspects of life.
We're next going to take a lookat some of the steps involved
to develop your own self-careplan.
Step number one assessing yourneeds.
Starting the process byreflecting on different aspects
of your life is a crucial steptowards self-improvement and
personal growth.
(06:19):
When considering the areas thatrequire more attention, it's
important to delve deep intovarious dimensions of your
well-being.
Begin by focusing on yourphysical health, which
encompasses not only yourfitness level but your nutrition
, your sleep patterns andoverall lifestyle choices.
Assessing your emotional stateis equally significant.
Take the time to understandyour feelings, acknowledge any
(06:42):
emotional challenges you mightbe experiencing and explore ways
to enhance your emotionalwell-being.
Furthermore, evaluating yoursocial connections can provide
valuable insights into yoursupport system and relationships
.
Consider the quality of yourinteractions with others, the
strength of your friendships andfamily ties, and whether you
feel a sense of belonging andconnection in your social
(07:05):
circles.
Identifying any stressors thatare present in your life is also
essential.
Recognizing sources of stress,whether they are related to work
, relationships, finances orother factors, can help you
develop strategies to manage andreduce stress effectively.
And as you reflect on thesedifferent areas, it can be
beneficial to jot down yourthoughts and observations.
(07:26):
Writing down your reflectionscan help you gain clarity,
organize your thoughts andpinpoint specific areas that
require attention andimprovement, and by identifying
your needs and setting cleargoals, you're taking proactive
steps towards enhancing youroverall well-being and leading a
more fulfilling life.
Step number two is define yourself-care goals.
Understanding your needs is acrucial first step in embarking
(07:50):
on a journey of self-care.
Understanding your needs is acrucial first step in embarking
on a journey of self-care.
It involves introspection andreflection to identify areas in
your life that require attentionand nurturing.
And once you have a clearunderstanding of your needs, the
next important step is toestablish self-care goals that
are not only clear but alsoachievable.
These goals serve as a roadmaptowards improving your overall
well-being.
(08:11):
Self-care goals can encompass awide range of areas, from
physical health to emotionalwellness.
For instance, you may set goalsto incorporate regular exercise
into your routine, improve yourdiet, practice mindfulness or
engage in activities that bringyou joy and relaxation.
By setting specific, measurableand time-bound goals, you can
create a framework that allowsyou to track your progress and
(08:32):
stay motivated.
And while setting self-caregoals, it's essential to be
realistic and considerate ofyour current circumstances.
Start with small, manageablegoals that you can easily
integrate into your daily life.
As you achieve these goals andbuild momentum, you can
gradually challenge yourselfwith more ambitious objectives,
and remember that self-care is acontinuous journey and your
(08:53):
goals may evolve over time, asyou need change.
By regularly reassessing yourgoals and adjusting them as
necessary, you ensure that yourself-care practices remain
relevant and effective insupporting your well-being.
Step number three explore someself-care activities.
When contemplating activitiesthat resonate with you and align
with your goals, it's essentialto delve deeper into your
(09:15):
passions and aspirations.
Reflect on what truly ignitesyour spirit and brings you joy.
Consider exploring a variety ofcategories to broaden your
horizons and discover newinterests that could potentially
enhance your life.
One category to ponder ispersonal development, which
includes activities likeself-improvement courses,
workshops or reading books onpersonal growth.
(09:36):
Engaging in such activities canhelp you expand your knowledge,
skills and mindset, ultimatelyempowering you to reach your
full potential.
Another category worthexploring is physical well-being
, and this can involveactivities such as yoga, running
, swimming or any form ofexercise that not only keeps you
fit, but also boosts yourenergy level and overall health.
(09:56):
Prioritizing your physicalwell-being can have a positive
impact on your mental health andproductivity.
Furthermore, consideractivities related to your
professional development, andthis may include attending
industry conferences, networkingevents or taking on new
challenges at work.
Investing in your career growthcan open up new opportunities
(10:18):
and propel you towards achievingyour long-term goals.
By actively engaging inactivities that resonate with
you and align with your goals,you're not only investing in
your personal growth, but alsonurturing your well-being and
setting yourself up for successin various aspects of your life.
Some examples of physicalself-care exercise, healthy
eating, adequate sleep orrelaxing bath.
Some examples of emotionalself-care are journaling,
(10:41):
meditation or therapy.
Examples of social self-careare spending time with loved
ones, joining clubs orvolunteering, and spiritual
self-care, such as practicinggratitude, nature walks or yoga.
So, when it comes to exploringnew interests and hobbies, it
can be beneficial to create acomprehensive list of activities
that fall under differentcategories.
(11:01):
Comprehensive list ofactivities that fall under
different categories, and bycategorizing your interests, you
can gain a clearerunderstanding of what you enjoy
or what you might want toexplore in the future.
For example, under the categoryof outdoor activities, you
could include hiking, biking,camping or gardening.
In the realm of creativepursuits, you might list
painting, writing, photographyor crafting, and by breaking
down your interests intocategories, you can create a
(11:23):
roadmap for trying out newactivities and discovering what
truly resonates with you.
And this exercise not onlyhelps you identify your passions
, but also opens upopportunities for personal
growth and self-discovery.
Step number four create aschedule.
Integrating self-careactivities into your daily or
weekly routine is essential formaintaining overall well-being
(11:43):
and managing stress effectively.
It's important to take a momentto reflect on how much time you
can realistically dedicate toyour self-care amidst your busy
schedule.
Consider the activities thattruly bring you joy and
relaxation and prioritize themaccordingly.
Perhaps you can designatespecific days for certain
self-care practices, such asmeditation on Mondays or
(12:09):
relaxing bath on Fridays.
Alternatively, you can sprinklesome self-care moments
throughout your day, whetherit's taking brief walks outside,
maybe during your lunch break,or practicing some deep
breathing exercises before bed.
By consciously making time foryour self-care, you're investing
in your mental, emotional andphysical health, and these
moments of self-care you'reinvesting in your mental,
emotional and physical health,and these moments of
self-nurturing can help yourecharge, reduce feelings of
burnout and enhance your overallquality of life.
(12:29):
Always remember self-care isnot a luxury but a necessity.
So be kind to yourself andprioritize activities that
replenish your energy and upliftyour spirits.
Step number five stay flexible.
Life is a journey filled withtwists and turns, making it
crucial to embrace flexibilitywhen it comes to taking care of
yourself, it's normal for thingsnot to go as expected, and in
(12:52):
those moments it's important toshow yourself compassion and
understanding.
By being adaptable with yourself-care routine, you empower
yourself to navigate throughlife's uncertainties with grace
and resilience.
Routine, you empower yourselfto navigate through life's
uncertainties with grace andresilience.
Always remember that self-careis not a one-size-fits-all
solution.
It's a dynamic process thatevolves as you do.
So if a particular strategy oractivity doesn't yield the
(13:13):
desired results, then don't doit as a failure.
Instead, see it as anopportunity to reassess and
recalibrate your approach.
Listen to your body and mindand make adjustments accordingly
, but to better suit yourcurrent needs and circumstances.
By staying open to change andwilling to modify your self-care
plan when necessary, youdemonstrate a profound level of
(13:34):
self-awareness and self-love.
Embracing that flexibility inyour self-care routine allows
you to cultivate a deeperconnection with yourself and a
greater sense of overallwell-being.
So be kind to yourself, beadaptable and remember that
self-care is a continuousjourney of self-discovery and
growth.
Step number six track yourprogress.
Keeping a journal or using aplanner to track your self-care
(13:57):
activities can be a powerfultool in enhancing your overall
well-being by documenting yourself-care routines and
reflecting on how they impactyour emotions and mental state,
you can gain valuable insightsinto what works best for you.
This practice not only helpsyou to stay organized, but also
allows you to identify patternsand trends in your self-care
habits.
Regularly reviewing yourjournal entries in your planner
(14:19):
can serve as a source ofmotivation and encouragement.
Seeing your progress laid outin front of you can be a
reminder of how far you've comeand how much you've grown in
your self-care journey, and itcan also highlight areas where
you may need to adjust yourapproach to or try new
strategies to better take careof yourself.
Moreover, the act of reflectioncan deepen your understanding
(14:40):
of yourself and your needs, andit provides a space for
introspection and self-awareness, which enables you to cultivate
a stronger connection with youremotions and inner thoughts.
And this self-awareness is keyto developing a personalized
self-care plan that is tailoredto your unique preferences and
requirements.
In essence, keeping a journalor using a planner for self-care
not only helps you stay ontrack with your goals, but also
(15:04):
fosters a deeper sense ofself-awareness and growth.
It's a simple yet effectivepractice that can have profound
effects on your overallwell-being and quality of life.
Step number seven reassess andrevise.
It is crucial to prioritizeself-care by setting aside
dedicated time every few monthsto evaluate and refine your
self-care.
By setting aside dedicated timeevery few months to evaluate
and refine your self-care plan,and this periodic reassessment
(15:26):
allows you to gain valuableinsights into the effectiveness
of your current self-carepractices.
Reflect on what aspects arecontributing positively to your
well-being and which ones mayneed adjustment.
Embrace the opportunity to makenecessary changes to tailor
your self-care routine to betteralign with your evolving needs
and priorities.
By actively engaging in theself-reflection process, you
(15:48):
empower yourself to cultivate amore sustainable and fulfilling
self-care regimen that nurturesboth your physical and mental
health.
Creating a self-care plan is atransformative practice that
empowers individuals to nurturetheir mental, emotional and
physical health.
As we've talked about before,it serves as a roadmap towards
self-discovery and personalgrowth, which allows one to
(16:09):
identify areas that requireattention and implement
strategies to enhance overallwell-being.
Through introspection andreflection, individuals can gain
a deeper understanding of theirneeds, values and aspirations,
paving the way for a morefulfilling and balanced life.
And when crafting thatself-care plan, remember it's
important to consider a holisticapproach that encompasses
(16:31):
various dimensions of wellness,including, but not limited to,
physical exercise, nutrition,mindfulness, social connections
and leisure activities.
By incorporating a diverserange of self-care practices
into your routine, individualscan create a comprehensive plan
that addresses their uniquerequirements and promotes
resilience in the face of life'schallenges.
(16:53):
Embracing self-care is an act ofself-compassion and
self-respect, not selfishness,and prioritizing your well-being
is a fundamental aspect ofmaintaining good mental health
and preventing burnout.
By dedicating time and effortto self-care, you can recharge
the energy reserve that you have, reduce your stress levels and
cultivate a positive mindsetthat enables you to navigate
(17:14):
life's ups and downs withgreater ease.
Remember that prioritizingself-care is not an indulgence.
It's a necessity.
Remember that prioritizingself-care is not an indulgence.
It's a necessity, and bynurturing ourselves, we
cultivate the strength andresilience needed to thrive in
every aspect of life.
Ultimately, that journey toself-care is personal and it's
an ongoing process that requirespatience, commitment and a
(17:35):
willingness to explore newexperiences.
Embracing this journeywholeheartedly can help you
unlock the transformative powerof self-care and reap the
countless benefits that itbrings to overall quality of
life.
Thank you so much for taking thetime to join me throughout this
season, season three of theKore Kast.
I trust that the informationthat I've shared with you in
(17:55):
each episode has provided youwith valuable insights and tools
to enhance your overall healthand wellness.
As we wrap up this season, Iwant to express my gratitude to
you for your continued supportand engagement.
Your dedication to personalgrowth and well-being is truly
inspiring.
Looking ahead, season four isjust around the corner.
We're working hard and I'mthrilled to continue this
(18:16):
empowering dialogue with you.
Be sure to stay connected withus on social media at kore,
underscore fitness, underscoreAZ.
That's our Instagram and that'score with a K.
This will give you the latestupdates and behind the scenes
content.
You can also visit our website,www.
k ore-fit.
com , for additional resourcesand information to support your
(18:38):
wellness journey.
Don't forget to subscribe anddownload the Kore Kast on your
preferred pod podcast platformunder the handle at core cast.
And again, that's core with a Kand cast with a K, and by doing
so, you'll never miss anepisode.
You can revisit pastdiscussions whenever you need a
dose of motivation or guidance.
Your commitment toself-improvement is commendable
(18:59):
and I'm honored to be a part ofyour growth process.
If you're enjoying the KoreKast, please consider donating
at the link provided in thedescription to help support the
work that we do behind thescenes to help bring the Kore
Kast to you.
We greatly appreciate it as webid farewell to the season,
remember to prioritize yourhealth, well-being and personal
development.
Embrace each day as anopportunity to move forward,
(19:22):
learn and evolve.
Together, we can create acommunity dedicated to holistic
wellness and positive change.
Until we meet again in seasonfour, stay resilient, stay
inspired and keep progressingtowards your goals.
Thank you for being a part ofthe Kore Kast Family.
See you soon.
A podcast that delves deep into the realms of
fitness, health and wellness,striving to empower individuals
on their journey to a healthierlifestyle.
I'm your host, cris Harris, andI'm a seasoned certified
Pilates instructor and Pilatestrainer, providing a wealth of
knowledge accumulated over 18years of guiding and supporting
my clients in achieving theirfitness goals.
Throughout my career, I'vespecialized in a wide array of
(00:38):
areas, ranging from aiding ininjury rehabilitation to
fostering weight loss,transformations and promoting
the holistic benefits of Pilatespractice.
Each day, I'm fueled by thepassion to assist individuals in
realizing their full potentialand embracing a lifestyle that
prioritizes well-being andvitality.
In today's episode, we'll beimmersing ourselves into a
(00:58):
pivotal topic of self-care.
We're going to explore theprofound significance of
nurturing oneself and delve intothe intricacies of developing a
personalized self-care planthat resonates with everyone's
unique needs and preferences.
Join me as we unravel thelayers of self-care, uncovering
its transformative power inenhancing overall health,
(01:19):
happiness and fulfillment.
We're going to embark on thatjourney of self-discovery and
empowerment by learning how tocultivate a sustainable
self-care routine that nurturesthe mind, body and soul Together
.
Let us embrace the essence ofself-care and embark on that
path towards holistic well-beingand self-love.
Before we get started, I wantedto highlight some statistics
(01:40):
that can illustrate the effectsof not practicing self-care on
physical and mental health.
According to the World HealthOrganization, depression is
currently the leading cause ofdisability worldwide, with over
264 million people affected.
Poor self-care practices canexacerbate symptoms of
depression and anxiety.
A study published in theJournal of Psychological
(02:02):
Medicine found that individualswho neglect self-care are at a
higher risk of experiencingheightened stress levels, which
can lead to anxiety disorders.
The American PsychologicalAssociation reports that chronic
stress, often a result ofneglecting self-care, can lead
to various physical healthissues, including heart disease,
obesity and diabetes.
(02:23):
Health issues, including heartdisease, obesity and diabetes,
while research from the Journalof Health Psychology indicate
that individuals who practicepoor self-care are more likely
to experience fatigue, sleepdisturbances, a weakened immune
function, which contributes to ahigher incidence of illness.
In a survey conducted by theAmerican Institute of Stress, it
found that 83% of US workerssuffer from work-related stress,
(02:45):
which can be mitigated througheffective self-care practices.
Lack of self-care can lead toburnout, impacting productivity
and overall job satisfaction.
The Mayo Clinic states thatneglecting self-care can lead to
increased irritability andemotional distress, which can
strain relationships withfriends, family and colleagues,
(03:06):
and poor self-care can result infeelings of isolation and
loneliness.
The Centers for Disease Controland Prevention report that one
in three adults do not getenough sleep, which is often
linked to poor self-care habits.
Inadequate sleep can worsenmental health problems and
increase the risk of chronichealth conditions.
In a study published by theInternational Journal of
(03:27):
Environmental Research andPublic Health, it was found that
individuals who regularlyengage in self-care activities
report higher levels ofsatisfaction, emotional
well-being and overall healthcompared to those who do not
prioritize self-care.
And, according to a report fromNational Institute of Mental
Health, untreated mental healthconditions can lead to increased
(03:49):
health care costs, and it'sestimated that mental health
issues can cost the country upto $193 billion each year in
lost earnings.
These statistics highlight thecritical importance of
practicing self-care to maintainboth physical and mental health
.
Engaging in regular self-careactivities can significantly
(04:09):
improve overall well-being,reduce stress and prevent the
onset of more severe healthissues.
In our modern society,characterized by hectic
schedules and constant demands,it has become increasingly
important to recognize thesignificance of self-care in
preserving our overall healthand happiness.
Prioritizing self-care is not aluxury but a necessity, as it
(04:31):
allows us to recharge,rejuvenate and replenish our
mental, emotional and physicalreserves.
By implementing a personalizedself-care plan, people can
proactively allocate time andenergy towards activities that
promote holistic well-being.
Creating a self-care planinvolves a thoughtful and
deliberate process aimed atidentifying specific practices
(04:53):
that resonate with one's uniqueneeds and preferences.
This plan serves as a roadblockfor self-discovery and growth,
guiding individuals towards amore balanced and fulfilling
life.
Guiding individuals towards amore balanced and fulfilling
life, and by incorporating avariety of self-care activities
that cater to the mind, body andspirit, individuals can
cultivate a sense of inner peace, resilience and vitality.
(05:14):
When developing your self-careplan, it's essential to consider
factors such as your interests,values and daily routines.
Begin by reflecting onactivities that bring you joy,
relaxation and a sense ofaccomplishment, whether it's
engaging in creative pursuits,practicing mindfulness or
exercising.
Choose activities that alignwith your personal goals and
(05:34):
aspirations.
Furthermore, setting realisticgoals and establishing a
consistent self-care routine arekey components of a successful
self-care plan.
By committing to regularself-care practices, individuals
can foster a positive mindset,reduce their levels of stress
and enhance overall quality oflife.
And remember taking care ofyourself is not selfish but
(05:58):
vital, and it enables you toshow up as your best self in all
aspects of life.
We're next going to take a lookat some of the steps involved
to develop your own self-careplan.
Step number one assessing yourneeds.
Starting the process byreflecting on different aspects
of your life is a crucial steptowards self-improvement and
personal growth.
(06:19):
When considering the areas thatrequire more attention, it's
important to delve deep intovarious dimensions of your
well-being.
Begin by focusing on yourphysical health, which
encompasses not only yourfitness level but your nutrition
, your sleep patterns andoverall lifestyle choices.
Assessing your emotional stateis equally significant.
Take the time to understandyour feelings, acknowledge any
(06:42):
emotional challenges you mightbe experiencing and explore ways
to enhance your emotionalwell-being.
Furthermore, evaluating yoursocial connections can provide
valuable insights into yoursupport system and relationships
.
Consider the quality of yourinteractions with others, the
strength of your friendships andfamily ties, and whether you
feel a sense of belonging andconnection in your social
(07:05):
circles.
Identifying any stressors thatare present in your life is also
essential.
Recognizing sources of stress,whether they are related to work
, relationships, finances orother factors, can help you
develop strategies to manage andreduce stress effectively.
And as you reflect on thesedifferent areas, it can be
beneficial to jot down yourthoughts and observations.
(07:26):
Writing down your reflectionscan help you gain clarity,
organize your thoughts andpinpoint specific areas that
require attention andimprovement, and by identifying
your needs and setting cleargoals, you're taking proactive
steps towards enhancing youroverall well-being and leading a
more fulfilling life.
Step number two is define yourself-care goals.
Understanding your needs is acrucial first step in embarking
(07:50):
on a journey of self-care.
Understanding your needs is acrucial first step in embarking
on a journey of self-care.
It involves introspection andreflection to identify areas in
your life that require attentionand nurturing.
And once you have a clearunderstanding of your needs, the
next important step is toestablish self-care goals that
are not only clear but alsoachievable.
These goals serve as a roadmaptowards improving your overall
well-being.
(08:11):
Self-care goals can encompass awide range of areas, from
physical health to emotionalwellness.
For instance, you may set goalsto incorporate regular exercise
into your routine, improve yourdiet, practice mindfulness or
engage in activities that bringyou joy and relaxation.
By setting specific, measurableand time-bound goals, you can
create a framework that allowsyou to track your progress and
(08:32):
stay motivated.
And while setting self-caregoals, it's essential to be
realistic and considerate ofyour current circumstances.
Start with small, manageablegoals that you can easily
integrate into your daily life.
As you achieve these goals andbuild momentum, you can
gradually challenge yourselfwith more ambitious objectives,
and remember that self-care is acontinuous journey and your
(08:53):
goals may evolve over time, asyou need change.
By regularly reassessing yourgoals and adjusting them as
necessary, you ensure that yourself-care practices remain
relevant and effective insupporting your well-being.
Step number three explore someself-care activities.
When contemplating activitiesthat resonate with you and align
with your goals, it's essentialto delve deeper into your
(09:15):
passions and aspirations.
Reflect on what truly ignitesyour spirit and brings you joy.
Consider exploring a variety ofcategories to broaden your
horizons and discover newinterests that could potentially
enhance your life.
One category to ponder ispersonal development, which
includes activities likeself-improvement courses,
workshops or reading books onpersonal growth.
(09:36):
Engaging in such activities canhelp you expand your knowledge,
skills and mindset, ultimatelyempowering you to reach your
full potential.
Another category worthexploring is physical well-being
, and this can involveactivities such as yoga, running
, swimming or any form ofexercise that not only keeps you
fit, but also boosts yourenergy level and overall health.
(09:56):
Prioritizing your physicalwell-being can have a positive
impact on your mental health andproductivity.
Furthermore, consideractivities related to your
professional development, andthis may include attending
industry conferences, networkingevents or taking on new
challenges at work.
Investing in your career growthcan open up new opportunities
(10:18):
and propel you towards achievingyour long-term goals.
By actively engaging inactivities that resonate with
you and align with your goals,you're not only investing in
your personal growth, but alsonurturing your well-being and
setting yourself up for successin various aspects of your life.
Some examples of physicalself-care exercise, healthy
eating, adequate sleep orrelaxing bath.
Some examples of emotionalself-care are journaling,
(10:41):
meditation or therapy.
Examples of social self-careare spending time with loved
ones, joining clubs orvolunteering, and spiritual
self-care, such as practicinggratitude, nature walks or yoga.
So, when it comes to exploringnew interests and hobbies, it
can be beneficial to create acomprehensive list of activities
that fall under differentcategories.
(11:01):
Comprehensive list ofactivities that fall under
different categories, and bycategorizing your interests, you
can gain a clearerunderstanding of what you enjoy
or what you might want toexplore in the future.
For example, under the categoryof outdoor activities, you
could include hiking, biking,camping or gardening.
In the realm of creativepursuits, you might list
painting, writing, photographyor crafting, and by breaking
down your interests intocategories, you can create a
(11:23):
roadmap for trying out newactivities and discovering what
truly resonates with you.
And this exercise not onlyhelps you identify your passions
, but also opens upopportunities for personal
growth and self-discovery.
Step number four create aschedule.
Integrating self-careactivities into your daily or
weekly routine is essential formaintaining overall well-being
(11:43):
and managing stress effectively.
It's important to take a momentto reflect on how much time you
can realistically dedicate toyour self-care amidst your busy
schedule.
Consider the activities thattruly bring you joy and
relaxation and prioritize themaccordingly.
Perhaps you can designatespecific days for certain
self-care practices, such asmeditation on Mondays or
(12:09):
relaxing bath on Fridays.
Alternatively, you can sprinklesome self-care moments
throughout your day, whetherit's taking brief walks outside,
maybe during your lunch break,or practicing some deep
breathing exercises before bed.
By consciously making time foryour self-care, you're investing
in your mental, emotional andphysical health, and these
moments of self-care you'reinvesting in your mental,
emotional and physical health,and these moments of
self-nurturing can help yourecharge, reduce feelings of
burnout and enhance your overallquality of life.
(12:29):
Always remember self-care isnot a luxury but a necessity.
So be kind to yourself andprioritize activities that
replenish your energy and upliftyour spirits.
Step number five stay flexible.
Life is a journey filled withtwists and turns, making it
crucial to embrace flexibilitywhen it comes to taking care of
yourself, it's normal for thingsnot to go as expected, and in
(12:52):
those moments it's important toshow yourself compassion and
understanding.
By being adaptable with yourself-care routine, you empower
yourself to navigate throughlife's uncertainties with grace
and resilience.
Routine, you empower yourselfto navigate through life's
uncertainties with grace andresilience.
Always remember that self-careis not a one-size-fits-all
solution.
It's a dynamic process thatevolves as you do.
So if a particular strategy oractivity doesn't yield the
(13:13):
desired results, then don't doit as a failure.
Instead, see it as anopportunity to reassess and
recalibrate your approach.
Listen to your body and mindand make adjustments accordingly
, but to better suit yourcurrent needs and circumstances.
By staying open to change andwilling to modify your self-care
plan when necessary, youdemonstrate a profound level of
(13:34):
self-awareness and self-love.
Embracing that flexibility inyour self-care routine allows
you to cultivate a deeperconnection with yourself and a
greater sense of overallwell-being.
So be kind to yourself, beadaptable and remember that
self-care is a continuousjourney of self-discovery and
growth.
Step number six track yourprogress.
Keeping a journal or using aplanner to track your self-care
(13:57):
activities can be a powerfultool in enhancing your overall
well-being by documenting yourself-care routines and
reflecting on how they impactyour emotions and mental state,
you can gain valuable insightsinto what works best for you.
This practice not only helpsyou to stay organized, but also
allows you to identify patternsand trends in your self-care
habits.
Regularly reviewing yourjournal entries in your planner
(14:19):
can serve as a source ofmotivation and encouragement.
Seeing your progress laid outin front of you can be a
reminder of how far you've comeand how much you've grown in
your self-care journey, and itcan also highlight areas where
you may need to adjust yourapproach to or try new
strategies to better take careof yourself.
Moreover, the act of reflectioncan deepen your understanding
(14:40):
of yourself and your needs, andit provides a space for
introspection and self-awareness, which enables you to cultivate
a stronger connection with youremotions and inner thoughts.
And this self-awareness is keyto developing a personalized
self-care plan that is tailoredto your unique preferences and
requirements.
In essence, keeping a journalor using a planner for self-care
not only helps you stay ontrack with your goals, but also
(15:04):
fosters a deeper sense ofself-awareness and growth.
It's a simple yet effectivepractice that can have profound
effects on your overallwell-being and quality of life.
Step number seven reassess andrevise.
It is crucial to prioritizeself-care by setting aside
dedicated time every few monthsto evaluate and refine your
self-care.
By setting aside dedicated timeevery few months to evaluate
and refine your self-care plan,and this periodic reassessment
(15:26):
allows you to gain valuableinsights into the effectiveness
of your current self-carepractices.
Reflect on what aspects arecontributing positively to your
well-being and which ones mayneed adjustment.
Embrace the opportunity to makenecessary changes to tailor
your self-care routine to betteralign with your evolving needs
and priorities.
By actively engaging in theself-reflection process, you
(15:48):
empower yourself to cultivate amore sustainable and fulfilling
self-care regimen that nurturesboth your physical and mental
health.
Creating a self-care plan is atransformative practice that
empowers individuals to nurturetheir mental, emotional and
physical health.
As we've talked about before,it serves as a roadmap towards
self-discovery and personalgrowth, which allows one to
(16:09):
identify areas that requireattention and implement
strategies to enhance overallwell-being.
Through introspection andreflection, individuals can gain
a deeper understanding of theirneeds, values and aspirations,
paving the way for a morefulfilling and balanced life.
And when crafting thatself-care plan, remember it's
important to consider a holisticapproach that encompasses
(16:31):
various dimensions of wellness,including, but not limited to,
physical exercise, nutrition,mindfulness, social connections
and leisure activities.
By incorporating a diverserange of self-care practices
into your routine, individualscan create a comprehensive plan
that addresses their uniquerequirements and promotes
resilience in the face of life'schallenges.
(16:53):
Embracing self-care is an act ofself-compassion and
self-respect, not selfishness,and prioritizing your well-being
is a fundamental aspect ofmaintaining good mental health
and preventing burnout.
By dedicating time and effortto self-care, you can recharge
the energy reserve that you have, reduce your stress levels and
cultivate a positive mindsetthat enables you to navigate
(17:14):
life's ups and downs withgreater ease.
Remember that prioritizingself-care is not an indulgence.
It's a necessity.
Remember that prioritizingself-care is not an indulgence.
It's a necessity, and bynurturing ourselves, we
cultivate the strength andresilience needed to thrive in
every aspect of life.
Ultimately, that journey toself-care is personal and it's
an ongoing process that requirespatience, commitment and a
(17:35):
willingness to explore newexperiences.
Embracing this journeywholeheartedly can help you
unlock the transformative powerof self-care and reap the
countless benefits that itbrings to overall quality of
life.
Thank you so much for taking thetime to join me throughout this
season, season three of theKore Kast.
I trust that the informationthat I've shared with you in
(17:55):
each episode has provided youwith valuable insights and tools
to enhance your overall healthand wellness.
As we wrap up this season, Iwant to express my gratitude to
you for your continued supportand engagement.
Your dedication to personalgrowth and well-being is truly
inspiring.
Looking ahead, season four isjust around the corner.
We're working hard and I'mthrilled to continue this
(18:16):
empowering dialogue with you.
Be sure to stay connected withus on social media at kore,
underscore fitness, underscoreAZ.
That's our Instagram and that'score with a K.
This will give you the latestupdates and behind the scenes
content.
You can also visit our website,www.
k ore-fit.
com , for additional resourcesand information to support your
(18:38):
wellness journey.
Don't forget to subscribe anddownload the Kore Kast on your
preferred pod podcast platformunder the handle at core cast.
And again, that's core with a Kand cast with a K, and by doing
so, you'll never miss anepisode.
You can revisit pastdiscussions whenever you need a
dose of motivation or guidance.
Your commitment toself-improvement is commendable
(18:59):
and I'm honored to be a part ofyour growth process.
If you're enjoying the KoreKast, please consider donating
at the link provided in thedescription to help support the
work that we do behind thescenes to help bring the Kore
Kast to you.
We greatly appreciate it as webid farewell to the season,
remember to prioritize yourhealth, well-being and personal
development.
Embrace each day as anopportunity to move forward,
(19:22):
learn and evolve.
Together, we can create acommunity dedicated to holistic
wellness and positive change.
Until we meet again in seasonfour, stay resilient, stay
inspired and keep progressingtowards your goals.
Thank you for being a part ofthe Kore Kast Family.
See you soon.
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