Assignment #1:
Time: 30-50min
1. Obtain a notebook that you will dedicate to this program & a pen that you enjoy writing with.
2. Write down 5 clear and concrete goals that you want to accomplish during the course of this program. (this may be something along the lines of regular periods, decreased menstrual pain, increased fertility, better eating, an exercise regimen...)
3. Take some time to vision and think about what you want to feel like after the program. What changes do you see and feel in your life? Are you and your partner more connected? Are you relaxed? Does you belly look and feel more relaxed? Write about this and describe how things are different for you.
4. Finally, this is really important, write about what obstacles you had to accomplish to reach your goals, who or what did you have to say no to? What did you have to do to make the time for your self-care practices?
Assignment #2:
Time: 20min
1. Follow this link to my online booker: https://ZhenyaNovareignCalendar.as.me/
2. Book 4 x Arvigo Follow-Up Sessions space 2 weeks apart. We can always change this if you need to adjust time and days later. Enter this discount code when prompted for payment: WELLWOMB
3. Book 2 x 1-on-1 Yoga Sessions
4. Book 2 x 1-on-1 Telephone Coaching Sessions
5. Confirm that each of these appointment made it onto your calendar.
Assignment #3:
30-45min
1. Watch Self-Care massage video below.
2. Look over the included handouts
3. Practice self-care massage. If you have any questions, please let me know.
4. Practice massage once a day for the next 8 weeks. If you miss a day, don't stress, just pick it up again the next day. It may not seem like you feel results immediately, but remember the results really add up with dedicated practice.
| SelfCareMassageInstructions.pdf |
Assignment #4:
Time: 10-20 min
1. Watch Video
2. Download a water in-take tracking app on your smartphone.
3. Obtain a water bottle that you like and make sure you know how many oz. the water bottle holds for easy tracking. To measure you can pour the contents of the bottle into a blender or measuring cup if it is not marked on the bottle itself. Knowing how many oz are in the bottle will make for easy tracking throughout the day.
4. Commit to drinking 8-16 oz of water first thing in the morning and get 1/2 of your water in-take my midday. It is also important to make sure you are completely hydrated 1-2 hour before bedtime.
5. If you drink caffeine, follow the 1:3 ratio. For every cup of coffee/tea, replenish your body with 3 equivalent cups of water. (this is a correction, in the video I say 2:1, but it's actually 3:1 !! ) Remember if you are having 2 cups of coffee, that means 6 cups of water on top of your daily intake!
6. Finally, please take note of any improvements in your journal.
Assignment #5:
Time: 10min
1. Watch Video
2. Decide how you want to track your sleep. Options include using your smart phone or a gadget like a Fitbit, iPhone watch, Oura Ring
3. Turn your Night Shift on your phone to turn on when the sun goes down.
4. Commit to aiming for 8 hours of sleep, IDEALLY going to sleep and waking up around the same time daily. (I know this can be difficult, but I promise it will make a huge positive impact on your health!)
5. Note any positive changes or observations in your journal.
For more information on sleep:
Book: "Why We Sleep: Unlocking the Power of Sleep and Dreams" by Michael Walker PhD
Article: https://selfhacked.com/blog/health-benefits-sleep/
Some things that are helpful for getting the best sleep:
1. Timing- going to bed at the same time and making your bedtime routine a ritual.
2. Tracking- Track your sleep so you can see what is really happening throughout the night.
3. Cold-keep the room cool
4. Dark- Keep lights low in the evening, place your phone on night shift and avoid blue light emitting devices past 8pm. You can also look into getting blue light blocking glasses. Also consider getting an eye mask if you are super sensitive to light and some light blocking curtains or shades.
5. Food- Give yourself 2 hours between your last meal and bedtimes. I try to eat heavier meals for lunch as well.
6. Power Down- Let yourself wind down, and not check emails before bed. Read a book, take a bath or listen to music, avoid electronics.
7. Fluids- Make sure you are hydrated 1-2 hours before bed so that you do not have to get up to use the bathroom.
8. Noise- If you are sensitive to noice while sleeping, consider getting ear plugs or use a white noice app or machine.
9. Exercise - 30 min of exercise and movement a day can dramatically improve sleep. Consider doing some yoga or taking a brisk walk after dinner.
10. Substances - If you drink coffee, try to make sure that you do not have any caffeine past mid-day to give your body a chance to digest the caffeine.
A Note on Yoga Props: In order to be most comfortable in the class, please bring the following items:
1. Yoga mat
2. Yoga belt (if you do not have one you can use a scarf or some kind of strap)
3. 2 yoga blocks (You can also use large books or other objects)
4. A chair ( You can use any chair but the best are plain metal folding chairs)
5. 4-5 yoga blankets or Several fluffy beach towels, regular towels, quilts/blankets.
5. 1 bolster (you could also use blankets folded to make a bolster or a couch cushion)
If you are interested in buying props, I recommend the following websites:
https://www.huggermugger.com/
https://yogikuti.com/
1. Yoga mat
2. Yoga belt (if you do not have one you can use a scarf or some kind of strap)
3. 2 yoga blocks (You can also use large books or other objects)
4. A chair ( You can use any chair but the best are plain metal folding chairs)
5. 4-5 yoga blankets or Several fluffy beach towels, regular towels, quilts/blankets.
5. 1 bolster (you could also use blankets folded to make a bolster or a couch cushion)
If you are interested in buying props, I recommend the following websites:
https://www.huggermugger.com/
https://yogikuti.com/
