How To Tune Out….from technology.

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Over the weekend we ran the second of our ‘Half day Urban Retreats’ in Walthamstow, London.  It was a lovely afternoon of Pilates, craft and relaxation. And craft we did, making these amazing macrame plant holders, plus there’s always a little tea and cake thrown in there, of course! It was so good to get making and creating with our hands, highlighting the amazing therapeutic benefits of crafting and its an important reminder of why we should all take time to tuneout of our busy schedules and more specifically, technology.

Because technology is EVERYWHERE! Just take a look around on your morning commute. Its rare these days to find anyone that doesn’t own a laptop, tablet or smart phone. Its true that technology is helping us to feel more connected than ever before. It allows us to easily stay in touch with family, friends and colleagues and for us as a new, small business it plays an important part of our marketing strategies! BUT studies are starting to show the link between too much time with technology and negative impacts on our health. We’re talking poorer sleep patterns, muscular pain, depression, social anxiety, and addictive behavior are starting to surface. So in our work obsessed culture we’re encouraging you to take some time to look at how you have integrated technology into your life and is it too much?

Taking time off can allow us to reconnect with ourselves, re charge (excuse the pun!) and lead fuller, happier lives. Give these a go…

  • Notice the impact of too much time spent on technology and your physical body. If your day is spent at a desk then know that this will have an impact on your body. Practice Yoga and Pilates to stretch, re balance and help to correct poor posture by strengthening core muscles.
  • Try to balance your day out if your job requires you spending long hours in front of the screen. It might sound obvious but schedule in breaks from the screen, take a walk on your lunch break, and try to keep some movement in your body through out the day even if that’s a few neck and shoulder rolls.
  • Re connect with people face to face. In our text and email worlds are we loosing the ability and confidence to communicate properly with people face to face. Not only will the other person appreciate you taking your phone off the table, listening properly and turning your phone to silent, but you’ll feel much better for it too!
  • Unless you’re waiting for an important call why not turn your phone to silent. Do calls really need to be answered instantly?
  • Schedule in time in the day for answering emails and calls. Again it boils down to whether people that are connecting with you need an instant answer.
  • Ban the TV for a night. What could you do with an evening of no TV at home…craft, have a bath, cook, have some friends round, visit a neighbour.
  • Put pen to paper. Its good to be aware of our paper consumption, but nothing beats getting a hand written letter or card. Take 5 minutes to send a little note to someone you love or you haven’t spoken to for a while. It will probably make their day.
  • Turn technology off for bed. Technology is SUPER stimulating and could be affecting you getting a good nights kip. Try no technology before bedtime rule and if you need more help getting to sleep check out our guide…
  • Take holidays. Taking time off should be seen as a valuable part of our lives that helps us to re connect and open up creativity, not an opportunity to re fresh and be a better worker. Savour these moments they will be the ones you remember the most.

Thanks to all that came along on Sunday. Looking forward to more of these next year. Join our mailing list to be the first to know. Plus if you love our plant holders but don’t have the to make one then you can now buy them at our SHOP.

Enjoy your technology free time!

L and K x

 

 

How To Tune Out…..last thing at night

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Morning all…feeling ‘fresh as a daisy’ this morning? No? Did you sleep well last night? Did you get your 7-8 hours of uninterrupted, deep, nourishing kip? If the answer is no then don’t worry, you’re not alone.

We’re always reading and being told that getting enough sleep is really important for good health and general well being. We know we always feel better after a good nights rest, but for a lot of us, getting to sleep and staying asleep can be a frustrating and exhausting process.

Being a new(ish) mum I’m pretty obsessed with sleeping. Not only for my daughter but also for myself! I used to be a great sleeper, but then half way through my pregnancy it all started to go down hill, and I’ve never quite regained that lovely perfect nights sleep. And although I realise perfect sleeping might be a thing of the past  for me, there’s a ton of external factors that have a huge impact on how many zzzz’s we’re clocking up at night.  So if you’re in the same boat then this could help you too. Below are some tips. You don’t have to do them all (that would take ages), but perhaps making a few subtle changes might help you out. Good luck.

So lets talk about diet and exercise first. They both play a huge part in how well we sleep. We already know that what we put into our bodies directly affects how we feel. Sugar makes us hyper, alcohol makes us tipsy, bread can make us bloated etc etc and if you think of it that way then of course what you eat in your day is going to influence your night’s sleep. So here are a few things to remember.

  • Eat well. Whatever your diet/nutritional choices are. Eat natural, wholesome food. Eat slowly, chew your food properly, and be mindful whilst you eat
  • Don’t eat late at night. Your body needs time to digest and break down what you’ve eaten and therefore will be trying to do it whilst you sleep!
  • Be mindful of your caffeine intake
  • Be sensible with alcohol, sure it might help to get us to sleep, but the sleep you get won’t be great and you’re more than likely to wake up during the night and find it difficult to get back to sleep

Then onto exercise. Its a very simple one. I see it all the time with my 2 year old. We go out playing all morning, running around the park, climbing, jumping and she then sleeps like a log afterwards. Its the same for us, but you have to find what type of exercise YOUR body needs and also what you enjoy doing.

The other things you can try at night are…

  • Meditation. You could try meditating when you go to bed, but if you’re new to it you’re more than likely going to fall asleep and not reap the benefits. If you’ve followed us for a while then you’ll know we love the Headspace app. Bonus – they also have a whole section on SLEEP. Meditating for just 10 minutes a day would make a massive difference
  • Have a ritual. Similar to sleep training a baby, us adults also thrive on routine, and we form habits. So select what works for you from this list and then try to repeat your ritual every night in the same order. That way by the time you get to the last one your body knows the next thing to happen will be zzzzzz
  • Keep a set bedtime and wake up time
  • Take a bath or a shower. Throw some Epsom salts in there, a couple of drops of lavender oil and/or your favourite bubble bath
  • Stretch. Doesn’t have to be anything crazy or long. A simple side reach, a roll down or a neck roll.
  • Take a few deep breaths. In through the nose and out through the mouth
  • Get some good PJs. Hey we’re throwing this one in, not entirely that important but everyone loves a set of silk pajamas!
  • Open a window and let the air flow, even in the winter, if you’re cold pop an extra cover on
  • Keep your reading light low and invest in some decent curtains/blinds that block out the light. Or just wear an eye mask
  • Look after your mattress, maybe its time to buy a new one or just turn it over and round to balance out the springs and support your body better
  • Add a few drops of lavender to your pillow. They’ll help to relax you
  • TURN OFF YOUR TECHNOLOGY!! One of the most important points on this list! Laptops, tablets, smartphones – whatever it is you use. Its stimulating and therefore NOT relaxing and if you’re on it in bed and you can’t sleep. Voila!
  • Get a great book…I tend to go for something pretty chilled and read until I can’t quite keep my eyes open…..

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Sleep well tonight xxx

Tune in Tune out. You choose…

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Starting this blog has been a long time coming. I’ve ummed and ahhed over it for literally ages and written it and re written it several times, and Katherine will confirm this!

And although we have tons of stuff we want to share with you, starting something new can always be a little scary, right? First of all, it’s the whole exposure thing. Us saying here it is/I am, hope you like it/me..(eek!)

This is also known as stepping outside your comfort zone.

Honestly, we rather like being inside our comfort zone, nice and simple, always familiar but where’s the fun in that? Also apparently ‘great things never came from comfort zones…”

The funny thing is we see people stepping out their comfort zones all the time. For some of our ‘retreaters’ making the decision to come on a retreat can be a pretty big step. For others it may seem like the most perfectly normal (and wonderful) thing to do but for everyone that comes along on one of our retreats the best bit for us (and them) is seeing/feeling the layers of tension and stress fall away as they move through the weekend.

Our goal, is to guide you through the tuning out process, offering up a whole load of stuff along the way to help and hopefully inspire, and there you have it. That’s what this blog is all about. We’re not claiming to be experts or gurus but we do have a lot of stuff we’d love to share with you. On Pilates, making stuff, the outdoors, food and oh yeah, cake!

So here goes. We hope you enjoy reading our future blogs but first just a little taster to whet your appetite…

 

WAYS TO TUNEOUT.

1. CREATE. When sitting down with my 2-year-old daughter to do some colouring (or “skwiggles”) I noticed how therapeutic it was to colour in, then a little later I noticed a shop selling adult colouring in books. What a great idea (especially for those of us who are rubbish at drawing!) I did a bit of research and turns out it IS therapeutic and super relaxing. Give it a try…

2. BREATHE.  So underrated! Find yourself in a stressful situation. First thing in the morning. Last thing at night. Whenever you need it – it’s there, completely free of charge.

So try this – sit still. Close your eyes. Breath in through your nose. Feel your lungs full. Exhale through the mouth. Feel and enjoy the chest softening. Repeat 5 times. Voila.

3. SOMETHING NEW. You know life really can be pretty short. You never know what’s around the corner and if there’s something you’ve been longing to do for a while just do it. Make the call, send the email, book the spot and go. Who knows what it will throw up.

 

WIN WIN. 

We’d love to see your pics of you taking time to TUNEOUT.

Post them to Instagram with #tuneoutretreats and @tuneoutpilates to win one of our signature tuneout goodie bags.

Complete with super handy canvas tote, all natural and homemade products including, scrubs, balms, candle and eye mask. (Winner picked end of July ’15)

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