The Tattered Mat

Jeremy Walton is a mindful coach, personal trainer and yoga instructor with over 20 years of experience in the fitness industry. He's developed an online business called the Walton Method, at the beginning of the pandemic, nonetheless . In this episode, Jeremy speaks to the challenges of starting an online business, advice for new and seasoned coaches and recommendations for people who want to live a healthy lifestyle. Keep listeniing for a guided meditation with Jeremy. Instagram waltonmethodwww.waltonmethod.cominfo@Waltonmethod.com

This episode is full of motivation from following your dreams and leaving behind a corporate career, to dressing yourself to save time, feel good, and boost your confidence. Listen as long-time friend of mine Rachel Penca shares her story and passion for helping people look and feel good through fashion.Contact Rachel and mention this podcast. She's offering complimentary 30-minute consultations.Instagram: racheljstylingwww.racheljstyling.com

Feeling like the longer this quarantine goes, the less control you have over your life? You're not alone! Our panel members are back and help us assimilate what we do have control over and what we can do to gain control over our stress, our mindset, our health and our genes!Meet our experts:Jayme Flowers RN, MS, CNS, LDNwww.everydaywellnessnutrition.comInstagram @everydaywellnessnutritionMichael Ricchio MS, CSCS, Pn1www.marhealthandperformance.commike@marhealthandperformance.comInstagram @mar_health and @mike.ricchioscLeslie Slemmons LCSWwww.barbaraleslieslemmons.comInstagram @bleslieslemmons.comFB @bleslieslemmonstherapyNoor Shammas Instructional coach and adjunct professorInstagram @nzshammActionable tips from this podcast:-Focus on one of the pillars of sleep, stress, nutrition or activity and pick the one most attainable for yourself. Choose to tackle one of these first.-Research has shown that what you expose your genes to changes the way they are expressed. Eat clean!-Create a positive affirmation for yourself. Write it down and visualize it!-Have a gratitude practice and write down what you are grateful for even when things seem the most bleak.

In this episode Dr. Kim and Candace take us through the best supplements we need to be taking now to support our immune system. We talk sleep hygiene, essential oils and the top 5 essential steps to awesome energy. Mention you heard this episode on The Tattered Mat and receive 50% off a session (Naperville, IL residents only) or a complimentary consultation for residents outside of Naperville by emailing candace@kimandcandace.com.Download their e-book 5 Essential steps to awesome energy at https://kimandcandace.comtragerhealing.comFB and Instagram find kimandcandace

In this episode panel members talk trauma during the pandemic. We explore, what is trauma and how to recognize it within specific age groups, including school aged children who are currently learning online. We talk how trauma manifests within the physical body and how to cope physically, mentally, emotionally and nutritionally to help create resilience in the face of the pandemic.Meet our experts:Jayme Flowers RN, MS, CNS, LDNwww.everydaywellnessnutrition.com. Instagram @everdaywellnessnutritionRyan Levonyak - owner/operator of MAR Health & Performance, Personal Trainerryan@marhealthandperformance.comwww.marhealthandperformance.comInstagram @ryanthomastraining and @mar_healthLeslie Slemmons LCSWwww.barbaraleslieslemmons.comInstagram @bleslieslemmons.comFB @bleslieslemmonstherapyNoor Shammas - Instructional coach and adjunct professorInstagram @nzshamm Actionable tips from this podcast:-Help your child identify what they are feeling at any given time. -Provide positive reinforcement at predictable times for school aged children learning online.-Redefine language in the way you check in and investigate if a child is not getting their needs met.-Adjust expectations due to different learning environment.-Be patient with any physical trauma, recovery and chronic pain.-When dealing with chronic pain arm yourself with a support system, ie. personal trainer, nutritionist, sports doctor, and get quality support with people that understand chronic pain.-Eat the rainbow with a diet full of fiber and antioxidant rich foods.-Increase fluids and get plenty of rest.Book referenced in the podcast "The Healing Self: A Revolutionary Plan for Wholeness in Mind, Body, and Spirit" by Dr. Deepak Chopra and Rudolph Tanzi

Here’s a quick 10-minute meditation to help you transition from what is was you were doing into the present moment.

Jillie is a life coach, joy spreader and speaker, helping people get clear on their vision, believe in their worthiness, and create their realities. She has a podcast called The Worthiness Mindset that speaks my language. You can literally feel her encouraging energy helping you push through the limits you might be putting on yourself. In this podcast she shares a bit of her journey, managing in quarantine, and creating boundaries on Zoom all while living her best life from the back of a van.Follow Jillie on Instagram at @jilliejohnstoncoaching and on FB @jilliejohnston

These two headlines caught my attention: A crisis mental health hotline has seen an 891% spike in calls & anti-anxiety and anti-depression prescriptions are up 34% since coronavirus. The panel is in to discuss what people are experiencing now that may cause this rise and how to cope with disappointments and uncertainty. Learn what you can do to strengthen your mental muscle and essential fatty foods that contribute to brain health.Actionable tips from this podcast:-Try new activities to grow inward like learning a new craft, journaling, or a gratitude practice.-Parents and students should reach out to teachers and faculty to set up an appointment for social and emotional learning.-For seniors in school, allow yourself time to grieve the end of the year and the milestone of graduation. Find ways to celebrate the last day of school.-Beginning your day with exercise sets you up to make better decisions today, which sets you up for a better tomorrow.-Medium intensity exercise may be the best exercise for your body at this time.-The brain is responsive to nutritional changes. Eat more fiber and pre and pro biotic rich foods such as yogurt, kefir, kimchi, sauerkraut. Lessen simple sugars and processed foods. Eat good quality fats in each meal like olive oil, fish, raw nuts.-Do not take yourself off anti-anxiety and anti-depression too quickly. Consult with your doctor about how to wean yourself off the medication properly.

Experiencing fluctuations in mood, energy, tolerance, or motivation during this time of our global pandemic? Well you are not alone. Listen in as experts in different fields help us navigate our fluctuations during this time. Meet our experts:Jayme Flowers - RN, MS, CNS, LDN www.everydaywellnessnutrition.com. Follow Jayme on Instagram @everydaywellnessnutritionRyan Levonyak - owner/operator of MAR Health & Performance, Personal Trainer ryan@marhealthandperformance.com www.marhealthandperformance.com. Follow Ryan on Instagram @Ryanthomastraining and @mar_healthLindsay Beeson - Senior Homeland Security Coordinator for the City of San DiegoLeslie Slemmons - LCSW, www.barbaraleslieslemmons.com. Follow Leslie on Instagram @bleslieslemmons and on FB @bleslieslemmonstherapyNoor Shammas - Instructional coach and adjunct professor. Follow Noor on Twitter @nzshamm

With over 20 years in the fitness industry, Nick Perri shares how to get started on a fitness regime even if you're feeling tired, overweight and defeated. Nick talks, lifestyle, making time for yourself and tried and true nutrition advice that gets results. You can reach Nick on his website www.nickperri.fitness/ instagram @nasmnick and facebook Nick Perri Fitness

The streetlight effect is a simple story that shows our tendencies to look where we are comfortable.

Nutritionist Jayme Flowers is back on the show (listen to her first interview , Episode 13). She talks us through common healthy eating barriers, helps us to understand why we might be self-sabotaging and offers us some tips on sticking with a healthy diet in 2020.Reach Jayme at jaymeflowers@gmail.com or her website www.everydaywellnessnutrition.com

We often hold our breath through the stressful parts of our day, while working out and daydreaming. Join me through a short guided breath exercise and stop holding your breath.If you like this episode, also check out episodes 3 - Use your senses and Episode 9 - Metta for guided meditations.

Lourdes Paredes is an international yoga teacher and founder/publisher of Illumine magazine, a yoga-inspired lifestyle magazine in Chicago. In this episode we talk the hustle of becoming a yoga teacher, making a living out of a passion and how she no longer runs her business like it's her job.

Ever notice how your stress and anxiety come more from what you are thinking than your actual reality? Listen in on how for a back seat of an Uber, I spun my "wheels" into a tizzy creating more suffering internally, and ways to release the resistance and to relax into the present moment.

Dan Zeman is the President of Zeman Manufacturing and on the advisory board of Conscious Capitalism Chicago. He set out to make the world a better place. Listen to how is he does so by leading from a place of consciousness, and creating a workplace of support, collaboration and trust.

Jim Meyers is the founder and president of Imagination, a Chicago-based publishing company that is recognized as one of the top content marketing agencies in America. Jim shares his story on how his experience in corporate America drove his desire to a create a place in which he would want to go to work and be happy to be at work. We dive into his recently published book Becoming Essential.

Got FOBO or the fear of better options? It's a real thing, and with so many options and choices making the right and best decision can be daunting. Find out how to clear through the clutter and tap into your instincts to make the best decision for you.

Meet Jayme. She's a survivor of thyroid cancer who has turned her challenges and journey to health and healing into her passion. We talk mindful eating, heart hunger and how much protein you should really have.

Many of us don't have just one 'to-do' list, but several. On top of work, family and a social calendar the busyness of life can often leave us feeling frazzled and unfocused. An article by Jeremy Hunter sheds a light on how to manage your attention and not necessarily your time.

If you've ever experienced a feeling of discontent after spending time on social media, you're not the only one. Happiness research shows humans can be very happy with very little, until they see someone with more. Find out how practicing Mudita can help.

Meet Marie, a woman who has inspired me with her strength, courage, and compassion. She has been through divorce, a child with an autoimmune disorder and another who attempted to commit suicide. Listen in as she shares who she turned to for help and how she coped through very challenging years.

Here's a guided Metta or Loving Kindness meditation that begins with you, someone you love and someone who challenges you. We all need similar things and have more in common than we sometimes realize.

What does it mean to truly listen? When was the last time you felt truly heard? I've had my share of mess ups in this department. Here's how my younger sister Leslie, taught me to "listen for what's behind the words."

Meet Dr. Richard Gelband, my personal health doctor for over 10 years and discover the 4 major areas of the body that needs healing and 5 ways to increase your energy today!Mention you heard this podcast at your next visit and you'll receive a special rate on a 1-h massage and detox circuit .

In our current fast-paced world, this mindfulness technique from Anthony Tjan, is about taking your time to respond and make decisions by using the 24x3 rule.

"You are the average of the 5 people you spend the most time with." - Jim Rohn Who do you surround yourself with? Listen to what makes the cut in Claudine's tribe of five.

Meet my first private client Selma. She's 72 years young and one of the strongest women I know. Find out what keeps her young in body and mind.

If you've never meditated before give this sensory meditation a try. It's not about turning off your thoughts, rather it's about taking it all in.

When was the last time you found yourself waiting? Waiting in line at the grocery store? Waiting for other people? In this episode of The Tattered Mat, learn how to be mindful while waiting. Don't wait. Just be.

Are you a worry wart? Do you dwell on things that haven't happened yet? Does worrying keep you from moving forward? Listen in and turn your worrying into WONDER.

Welcome to The Tattered Mat.