So as you know, we recently made the move over here to Substack, how are you feeling about it?
I really like it. I like that you can like and comment on posts, you can reply to my email, there’s a chat feature I’m going to try to figure out when I’m not constantly trying not to barf. Something else I really love is exploring other Substacks! You can see which ones I recommend and subscribe to and I can see yours too. This is such an awesome way to explore new perspectives, views, and life hacks.
I also want to remind you that enrollment for Pilates For Your Privates is open for one more week! So if you’re thinking how much you’d love stronger muscles, better sex, and confident sneezes it’s go time!
Questions? Reply to this email, I always love hearing from you.
To be transparent, this isn’t a sponsored post. I am looking into those only with people, brands, products I actually use and love and I will also continue sharing things I find, am inspired by, and appreciate.
I found Caro Chambers and her Substack What To Cook When You Don’t Feel Like Cooking through my friend Anna. Anna posted on instagram that she tried Caro’s recipe each week and is never disappointed. Anna also has two kids, works full time, AND teaches Pilates! She hosts a monthly Pilates for Abortion Funds class that you can learn more about here. Fun fact: We met at Brooklyn fit4mom aka stroller strides!
Anyways, I got Caro’s What To Cook last week and she shared her go to meal planning solution. The Menu. This is a doc or note in your phone with 5-7 recipes you know you and everyone in your house likes to eat with the ingredients you need to pick up from the store to make it (not the staples that are always in your pantry). So when you know you have a busy week and don’t have the energy to do a full original meal planning sesh or the time to fly by the seat of your pants during the week, you can get what you need from The Menu. You’ve already done the work for yourself! You can read the full post here and I recommend that you do!
Now, this post is brilliant and it also reminded me of an assignment I give to a lot of clients and is part of creating Your OWNer’s Manual which we used during my program MOVE this past summer. ← Is this me saying I’m also brilliant? Good job, Liss.
Your Self-Care cheat sheet.
In this exercise you create a list either on your phone, in your journal, on a piece of paper you keep on the fridge where you can see it, whatever works for you with a l=ist of all the things you can do for yourself that help you feel more centered, more calm, more sane, more aligned, better in general.
When we are super stressed, overwhelmed, anxious, overstimulated, etc our brain can’t generate new information to make us feel better. We are being consumed by whatever is consuming us! So having this comprehensive list is super helpful. Because you can look at it and choose something. Kind of like a self-care menu!
I like to make a note next to each thing with a rough estimation of the time commitment because if I know I have 5 minutes, 1 minute, 3 hours, I can choose something I know is impactful for me that fits into the timeframe.
Say goodbye to the days of suddenly having an hour to yourself, not knowing what to do with it, and wasting 45 minutes scrolling SM. And instead say hello to says where past you makes today a little easier 🙂
I am sharing my personal Self-Care Cheat Sheet along with some links to breathing and physical practices I use to to feel better whenever I need to. Which is often? #thisismotherhood
Alissa’s Self-Care Cheat Sheet
Take a bath (with or without epsom salts) ~20-45 mins
Do a yin yoga class ~30-90mins
Do a 20 or 40 minute Movement Unmeasured barre class
Drink a glass of water ~1min
Diamond Breathing 1-infinity breaths ~5mins
Do a simple movement routine from Pilates For Your Privates to support my alignment ~20mins or less
Journal ~5-15mins
Listen to music like Lizzo or Meghan Trainor ~5-? mins
Nap
Legs up the wall
Call a friend
Scream into a pillow
Cry
Sing a song
Go outside or open a window
Read an actual book, no screens
Now I ask you, what is something you can do today to support yourself in the future? What is something you can do, explore, learn that will have the future version of you turning to present day you saying “Thank you so much for doing this for me. I needed this.”?
Comment below with your answer.
As always, I’ve got your back. I’ve got your front. And I’ve got your undercarriage.
Xo, Alissa
This is fantastic! Thank you!
And, I loved your intro. Know why? Because I’m already subscribed to Caro’s WTC and found your article by reading through the comments of her The Menu post.
I am *very* new to Substack but I am loving the intertwining between authors. So, so, so cool!