Formerly Shea Family Chiropractic

The holiday season has begun (yay!) and this time of year is typically meant for slowing down, pausing, and embracing all the beauty, connection, and community around us. But sometimes this can be hard, and for a lot of people the holiday season can feel rushed, stressful, and chaotic. Here are my top 5 tips on how to give to yourself first so you can lean into this holiday season with a little more ease. 1) Set boundaries (and stick to them)- Enforcing boundaries around the holidays can be tough. For most, the holidays can shine the light on a lot of family dysfunction. One way to combat feeling emotionally drained this holiday season is to set boundaries for you and your family. This can look like: “We can come for dinner, but cannot stay the night.” “I know in years past I have done it all, but I really need help this year with x.” “Thank you for thinking of us, but we cannot make it this year.” “I’d prefer my dietary choices/my body not be part of our conversation this year.” “I can’t do that this year, please ask me again next year.” 2) Maintain your sleep schedule- You’re not yourself when you’re tired. Prioritizing sleep will be crucial to your mental and physical health this holiday season. If you aren’t sleeping, the rest of these tips will be harder to implement, so if there is one thing you take from this post, it’s to make sure you are getting quality sleep, within your normal sleep schedule. This is a boundary only you can set. 3) Schedule in self- care- This can be a hard action step for a lot of people because we are so used to giving all the time, especially during the holiday season, that we can often forget about ourselves. Make your appointments now before life gets too crazy and don’t cancel them. Don’t cancel on you! View your self-care as a non-negotiable time that way you aren’t completely wiped out by the New Year. 4) Practice saying no- This one is extremely hard for a lot of people, especially if you identify as a people pleaser. This is a great opportunity for you to practice those boundaries we discussed previously and to be strong in who you are and what you desire. Don’t say yes if it’s a no for you. If others are making you feel

On today’s episode of The Aligned Life Podcast, we’re chatting all about how running a household and running a business can look very similar. Listen to this episode to learn strategies to start running your household like a boss. In this episode, you’ll hear: All about Dr. Shea’s new family member Our experiences of trying to run our households like a boss How to use organizational charts within your family The four components of running a household  How to delegate responsibilities in your household  Creating motivation and incentives with household tasks Work with us: Interested in one on one health coaching with Rachel? Schedule your complimentary 30-minute consultation with Rachel -Sheanutrition@gmail.com Schedule a consult with Dr. Shea: Alignedlifewell@gmail.com Check us out on Instagram and Facebook @alignedlifewellness For more information about Dr. Devin Shea and Rachel Freeman, please visit alignedlifewellness.com If you have any questions that you would like answered in future podcast episodes, please email Alignedlifemedia@gmail.com If you like this episode, please leave a rating, review and don’t forget to subscribe. Share with a loved one who you think could benefit from this information! Affiliates & Discount Codes: Get 25% off your first Thrive Market order here! Get $10 off your first Imperfect Produce Box here! Check out our friends at Paleo Treats at Paleotreats.com/alignedlife

On today’s episode of The Aligned Life Podcast, we’re chatting all about sleep, the final component of the foundations of a healthy human series. In this episode, you’ll hear: Advice on improving your sleep The recommended amount of sleep – figuring out what’s right for you Apps for your phone to improve relaxation & sleep How to signal to your brain when it is time for bed Why it’s important to create sleep rules in your household Supplements that can assist with sleeping When to consider a sleep study Work with us: Interested in one on one health coaching with Rachel? Schedule your complimentary 30-minute consultation with Rachel -Sheanutrition@gmail.com Schedule a consult with Dr. Shea: Alignedlifewell@gmail.com Check us out on Instagram and Facebook @alignedlifewellness For more information about Dr. Devin Shea and Rachel Freeman, please visit alignedlifewellness.com If you have any questions that you would like answered in future podcast episodes, please email Alignedlifemedia@gmail.com If you like this episode, please leave a rating, review and don’t forget to subscribe. Share with a loved one who you think could benefit from this information! Affiliates & Discount Codes: Get 25% off your first Thrive Market order here! Get $10 off your first Imperfect Produce Box here! Check out our friends at Paleo Treats at Paleotreats.com/alignedlife

Today on The Aligned Life Podcast, Dr. Shea is coming in hot with a solo episode all about how to create the ideal morning routine that is rooted in knowing yourself and what you really need for a successful, productive day. In this episode, you’ll learn: Special shout out to everyone who came to our “Back in Action” event How to know yourself- morning & night How to handle procrastination, fear based thinking & feeling depleted How to act on what your body is telling you- are you in pain, stiff or tired? Getting in a positive frame of mind + owning your feelings Setting intentions for the day + make a plan Why prioritizing self-care is key Work with us: Interested in one on one health coaching with Rachel? Schedule your complimentary 30-minute consultation with Rachel -Sheanutrition@gmail.com Schedule a consult with Dr. Shea: Alignedlifewell@gmail.com Check us out on Instagram and Facebook @alignedlifewellness For more information about Dr. Devin Shea and Rachel Freeman, please visit alignedlifewellness.com If you have any questions that you would like answered in future podcast episodes, please email Alignedlifemedia@gmail.com If you like this episode, please leave a rating, review and don’t forget to subscribe. Share with a loved one who you think could benefit from this information! Affiliates & Discount Codes: Get 25% off your first Thrive Market order here! Get $10 off your first Imperfect Produce Box here! Check out our friends at Paleo Treats at Paleotreats.com/alignedlife

On today’s episode of The Aligned Life Podcast, we’re discussing how to be intentional with goal setting so you can set yourself up for success and minimize the risk of failure. In this episode, you’ll hear: Rachel’s recent run in with a food borne illness Devin has a truck if you need help moving- call him! Intentional goal setting-+ how to come up with a deliberate plan for the week Devin’s Sunday night family meetings + why this has been a game changer for him Why you should review your goals regularly How to create deeper relationships through supportive check ins  Why it’s important to be deliberate with your goals and figure out what works for you How to be apart of the decision making process and not be afraid to delegate Work with us: Interested in one on one health coaching with Rachel? Schedule your complimentary 30-minute consultation with Rachel -Sheanutrition@gmail.com Schedule a consult with Dr. Shea: Alignedlifewell@gmail.com Check us out on Instagram and Facebook @alignedlifewellness For more information about Dr. Devin Shea and Rachel Freeman, please visit alignedlifewellness.com If you have any questions that you would like answered in future podcast episodes, please email Alignedlifemedia@gmail.com If you like this episode, please leave a rating, review and don’t forget to subscribe. Share with a loved one who you think could benefit from this information! Affiliates & Discount Codes: Get 25% off your first Thrive Market order here! Get $10 off your first Imperfect Produce Box here! Check out our friends at Paleo Treats at Paleotreats.com/alignedlife

How has 2019 been for you? On today’s episode of The Aligned Life Podcast, we’re reflecting on the last 6 months, exploring lessons learned, what’s worked well, what we’re letting go of and where we want to take the second half of the year. In this episode, you’ll hear: Shea is back in action + come celebrate with us! Lessons learned in 2019 + what we are unlearning Letting go of the back half of 2019 Self-care + saying yes when you want to say no Where to find more joy in your life Cultivating connection, self-compassion, & culture in the next half of 2019 @lisaoliveratherapy for self-reflection questions Work with us: Interested in one on one health coaching with Rachel? Schedule your complimentary 30-minute consultation with Rachel -Sheanutrition@gmail.com Schedule a consult with Dr. Shea: Alignedlifewell@gmail.com Check us out on Instagram and Facebook @alignedlifewellness For more information about Dr. Devin Shea and Rachel Freeman, please visit alignedlifewellness.com If you have any questions that you would like answered in future podcast episodes, please email Alignedlifemedia@gmail.com If you like this episode, please leave a rating, review and don’t forget to subscribe. Share with a loved one who you think could benefit from this information! Affiliates & Discount Codes: Get 25% off your first Thrive Market order here! Get $10 off your first Imperfect Produce Box here! Check out our friends at Paleo Treats at Paleotreats.com/alignedlife

On average, we have 60,000 to 80,000 thoughts per day and if you are anything like me and have a constantly racing mind, you’re probably pushing 100,000 thoughts daily. That’s A LOT of things to believe, especially if your thoughts are less than positive. It’s important to know that it’s our brain’s job to think thoughts but it’s our job, as the thinker of the thoughts, to decide which thoughts we want to keep and which thoughts we want to discard. The majority of our thoughts are repeated- meaning that the thoughts we have today, are the same thoughts we had yesterday and the same the day before that. Overtime as these thoughts get repeated, they become “wired and fired” in our brain, deeply engrained and part of our belief system. This is why it can sometimes feel so challenging to free yourself from negative thinking because these thoughts have been accepted as fact in your mind after running around and around on replay. Our thoughts and beliefs impact the actions we take which ultimately reinforces the original thought or belief and this is how we get stuck in automatic negative thinking. Using the CBT (Cognitive Behavioral Therapy) model of thinking, we can begin to understand our thoughts, behaviors and feelings, which means we are not stuck on our negative programming. If you can learn to stop negative thoughts, you can take back control of your mind, care for yourself more effectively and become more resilient through life’s challenges. The essence of CBT is that what you think you feel and what you feel you do. If you can learn to control your thoughts, you can manage your feelings, which ultimately changes your behavior. In order to do this, you need to be able to look at your thoughts objectively. For example, if the thought is “ I can never do anything right” after a write up at work, it would be helpful to look at the evidence for or against this thought and ask yourself, “Is this really true? In your entire work history, have you never done anything right?” Once you’ve looked at the objective evidence to support whether this thought is true or not, the goal would be to come up with more balanced, neutral or positive thought. For example, “This is a learning experience and I am doing the best I can. I am going to work through this

On today’s episode of The Aligned Life Podcast, we’re discussing negative thoughts & thinking errors, how to gain awareness around our thoughts/beliefs & how to reframe negative thinking to be more positive & hopeful. In this episode, you’ll hear: Shea shares his back rehab experience + the importance of the mind body connection How to get out of a negative place + avoiding self destruction Why everyone needs a tool box + self-care repair kit We’re primed for the positive & why negativity feels so bad Name it to tame it + labeling our emotions Cognitive distortions + thinking errors + how to create new positive thoughts Work with us: Interested in one on one health coaching with Rachel? Schedule your complimentary 30-minute consultation with Rachel -Sheanutrition@gmail.com Schedule a consult with Dr. Shea: Alignedlifewell@gmail.com Check us out on Instagram and Facebook @alignedlifewellness For more information about Dr. Devin Shea and Rachel Freeman, please visit alignedlifewellness.com If you have any questions that you would like answered in future podcast episodes, please email Alignedlifemedia@gmail.com If you like this episode, please leave a rating, review and don’t forget to subscribe. Share with a loved one who you think could benefit from this information! Affiliates & Discount Codes: Get 25% off your first Thrive Market order here! Get $10 off your first Imperfect Produce Box here! Check out our friends at Paleo Treats at Paleotreats.com/alignedlife

On today’s episode of The Aligned Life Podcast, we’re chatting with Dannah Brehm, Aligned Life’s yoga and meditation teacher all about how to create a yoga and meditation practice that works for you! In this episode, you’ll here: Dannah’s story and how she came into yoga and meditation How yoga is more than just a physical practice- it’s an emotional release How to make yoga/meditation work in your life- it’s not about doing it perfectly Tips for getting started with the practice All about the yoga and meditation program starting at ALCW on 6/10 Join Dannah on 6/10 at 12:30pm at ALCW or on 6/12 at 6:30pm for yoga. Your first class is FREE! Please RSVP to Dannah at alignedlifewell@gmail.com. The class is capped at 15 people- reserve your spot ASAP if you are interested. All levels welcome! Work with us: Interested in one on one health coaching with Rachel? Schedule your complimentary 30-minute consultation with Rachel -Sheanutrition@gmail.com Schedule a consult with Dr. Shea: Alignedlifewell@gmail.com Check us out on Instagram and Facebook @alignedlifewellness For more information about Dr. Devin Shea and Rachel Freeman, please visit alignedlifewellness.com If you have any questions that you would like answered in future podcast episodes, please email Alignedlifemedia@gmail.com If you like this episode, please leave a rating, review and don’t forget to subscribe. Share with a loved one who you think could benefit from this information! Affiliates & Discount Codes: Get 25% off your first Thrive Market order here! Get $10 off your first Imperfect Produce Box here! Check out our friends at Paleo Treats at Paleotreats.com/alignedlife