Realized Wellness

NEW YOGA SCHEDULE

I am back from Hawaii! I have notified some of you regarding the yoga schedule change, but just to confirm, my 9 a.m. Slow Flow class at Hartco5 will be moved to and merged with the 10:15 a.m. class on Wednesdays.

As always, you can register here: https://realwell.com/yoga or text me to let me know you are planning to attend: 717-382-6757

(If you registered for the 9 am class tomorrow, you do not need to register again; I have changed it manually to 10:15 a.m. if you have already confirmed with me that you can attend the new time.)

I am considering more yoga class times in the future, but the dates and times are still TBD.

Hope to see you all soon. Happy spring! 🌸💮
Love, Marybeth

Last week, there were some technical issues signing up for classes. Here is the updated link for classes tomorrow at Hartco5!

Yoga — Realized Wellness Yoga in Greencastle and Chambersburg, PA. Beginner, intermediate, and advanced classes are available. Now accepting booking for private lessons and events.

Slow Flow - Yoga with Marybeth in Chambersburg, PA

Beginner yoga class in Chambersburg, PA | Yoga with Marybeth — Realized Wellness Wednesday, 9 a.m. | This beginner/intermediate class includes detailed cues for safe alignment, strength building, gentle stretching, breath work, and mindfulness meditation. Amid the chaos of the week, start your day with calm focus, feeling peaceful and grounded. | Location: 761 Fifth A

ANNOUNCEMENT! I'm excited to be now offering in-person yoga classes in Franklin Co., PA. Message me for details on more classes or for other offerings.

✽ Wednesday, 9 a.m., Slow Flow (Beginner/Intermediate)
✽ Wednesday, 10:15 a.m., Fire Flow (Intermediate/Advanced)

Visit: RealWell.com/yoga to sign up

Hartco5

You are by far not the only one struggling right now. But the good news is there are simple, evidence-based strategies you can start implementing right now to get back on a better track to start feeling happier, healthier, and more like your true self.

Read the latest post: “5 WAYS TO IMPROVE MENTAL HEALTH IN A POST-PANDEMIC WORLD”
RealWell.com/blog/5-ways-to-improve-mental-health-in-a-post-pandemic-world

Breaking down a goal into a few simple categories makes the goal both practically and emotionally easier to achieve. Everyone wants to achieve well-being, and at Realized Wellness, we are focused on evidence-based practices to realize whole body health. In the coming weeks, I will be talking more about these three important wellness topics:

✼ Meditation
✼ Exercise
✼ Sleep

In these three areas, how do you wish to make changes in your life?

If you haven’t heard already, I will be hosting a comprehensive series: The Science of Sleep: Better Sleep, Better Life. The program will begin next month, so get on the waiting list now!
https://www.realizedwellness.com/better-sleep-better-life

What is your intention for the day?

With so much pain in the world right now, it is important to remember that your own actions, words, and even thoughts, no matter how small they might be, make a difference.

What is your favorite part about being a woman? Mine is how our brains work! Although women’s brains are approximately 11% smaller than men's, they work much more efficiently due to a more convoluted cerebral cortex and have improved wiring from left to right hemispheres, making them more interconnected. The magnitude of the differences between male and female human brains has been disputed in some of the literature, but regardless, I’m thankful for the brain I have and am proud to be part of the global community of so many strong, highly capable, amazing women.

Diet and sleep are both complicated, but it is important to recognize that the food we put in our bodies can affect the quality of our sleep.

Fruit:
Kiwis are rich in serotonin and antioxidants, both of which may improve sleep quality when eaten before bed. Tart cherry juice contains melatonin, a hormone that promotes sleep and restoration. Oranges can increase the melatonin in your body by approximately 47% and are a great source of B vitamins, which help with sleep by reducing anxiety and depression, improving the regularity of the sleep/wake cycle, and aiding in the synthesis of serotonin, dopamine, and GABA (the chief sleep-promoting neurotransmitter in the brain). At least one study found an increase of 266% in melatonin after test subjects ate pineapples!

Oatmeal:
Whole grains high in carbs and fiber, especially oatmeal, have been reported to induce drowsiness when consumed before bed. Oats are also a known source of melatonin.

Herbal teas:
Some herbal teas, such as chamomile tea contains antioxidants that may promote sleepiness improve overall sleep quality. Passionflower tea contains apigenin and may influence sleep because it increases the production of GABA in the body.

Honey:
Honey helps your brain release melatonin; the sugars spike your insulin levels, releasing tryptophan, which becomes serotonin, which then becomes melatonin.

Greens:
Dark leafy greens, especially collards, spinach, broccoli, and kale are loaded with calcium, which helps the brain use tryptophan to create melatonin.

Salmon:
Fatty fish, such as salmon, is a great source of omega-3 fatty acids and Vitamin D, both of which have properties that may improve sleep quality.

Nuts:
Almonds and walnuts are great sources of melatonin and magnesium. Walnuts are an especially good source of healthy fats, which have been shown to improve sleep quality.

P.S. In April, I will be launching a new program, Better Sleep, Better Life, a deep dive into the science of sleep and non-pharmacological solutions for getting a better night’s rest. Sign up for more details through the link in the bio or here: https://www.realizedwellness.com/better-sleep-better-life

I want to share this because it was pretty shocking to me.

Whether or not you embrace a forever young mindset, your body might not always get the memo. Just as we need to adjust our diets and exercise routines with age, the amount of caffeine we consume can have drastic effects on overall health because it can disrupt one of the single most important activities (or lack thereof)... sleep!

Yes, it might seem obvious caffeine can interfere with sleep, but did you know this effect *increases* with age? Well, at least for the middle-aged among us, defined in at least one study to be individuals 39–63 years of age. The study found that compared to younger adults (aged 22–25 years of age) middle-aged adults are generally more sensitive to the effects of high doses of caffeine on sleep quantity and quality.

Just like any external factor, the effects of caffeine on your body are highly individualized as to how they will interact with your genetic profile. More on this later!

If you want to dive more into the factors around getting a better night’s sleep, I will be hosting a comprehensive series: The Science of Sleep: Better Sleep, Better Life. Coming April 2022. Get on the waiting list now!
https://www.realizedwellness.com/better-sleep-better-life

How are you feeling right now? If the answer is, “Not great,” you are not alone.

Let’s face it. March is the worst month. In the final lap of winter, many are feeling a mix of uncertainty and fatigue by the jarring, unpredictable swings in weather and seemingly long sludge to get to more consistently balmy days. Not to mention, the complications the past two years have brought are compounding the difficulty of this already challenging seasonal transition. We all deserve a splash of freshness. Time to get back to feeling like YOU! Get your energy back, get better sleep, feel stronger and more alive.

Regardless of how introverted or extroverted you may be, nothing feels better than a like-minded community coming together to do something good. What better cause could there be than to improve your own health and well-being!? Allow it to be your intention to feel your best as you move into this next season. No matter where you are in your health journey, this is exactly the right place to be.

Join me for the entire month of March for a ton of free group offerings—free yoga, nutrition, wellness tips, exercises, and so much more. This is a choose-your-own-adventure kind of program. All offerings are evidence-based, can be tailored to your own needs, and are focused on realizing the life you want and deserve. You will get your own fun mix of group support and access to wellness resources specific to your goals!

Sign up here: https://www.realizedwellness.com/march-wellness-refresh

Synchronistically, on Valentine’s Day, after I posted about self-compassion, the daily adage I received from my teabag tag was this: “Be kind to others, but always be compassionate to yourself.”

I could not agree with this more. I believe a multitude of problems related to destructive health behavior patterns and relationship conflicts could be resolved if everyone simply practiced self-compassion.

I say “simply,” however, with the recognition that it’s not always so simple in practice. It’s complicated, and it’s not easy. But it helps to know why this practice is important.

The literature on self-compassion points to increased happiness, hopefulness, and optimism. People who practice self-compassion report greater life satisfaction and gratitude for what they have. They are wiser, more emotionally intelligent, and can regulate their negative emotions more effectively. It leads to a lower prevalence of anxiety, depression, or fearfulness.

Self-compassionate individuals are physically and emotionally healthier, and these are just a few more of the many benefits:

• More positive body image
• Lower incidence of eating disorders
• Healthier eating habits
• More likely to exercise regularly
• More adherence to medical care
• Better sleep
• Stronger immune system, fewer colds
• More motivated
• More likely to take responsibility for own actions
• More conscientious
• More resilient to life challenges
• More grit and determination to reach goals
• More functional relationships with family, friends, and romantic partners
• More sexual satisfaction
• More forgiving
• More empathetic
• Better able to consider other people’s perspectives
• More compassionate toward others
• Better able to caretake with less burnout

The list goes on, and I will delve more into all this in future posts, so stay tuned!

I'm not saying this is the answer to world peace, but... who knows! ❤️

Did you know that over 3,000 studies have been conducted (with new scientific journal articles being published daily) examining the benefits of SELF-COMPASSION?

Not only is self-compassion crucial for whole body and mind health, but the way you treat yourself affects the way you treat others. And the way you treat others affects the way others respond to you, and all these interactions affect all your future interactions. Talk about meta!

According to the researcher, Kristen Neff, self-compassion involves three components:
1. Mindfulness
2. Common humanity
3. Kindness

Practicing self-compassion is hard.

The primitive centers of our brains are hardwired against self-compassion. It goes against our natural tendencies to intentionally live in the moment, view pain as a shared universal experience, and treat ourselves with the same kindness we would a close friend or loved one. In the face of a threat or hardship, our instinct is to scan for problems, dwell on the past, and project those problems in relation to ourselves into the future.

This Valentine’s Day, give yourself a little extra love. Even if it is as simple as a warm cup of tea, a bubble bath, a nap, or snuggle with your dog. Do one thing that brings you joy and is caring toward yourself.

We are in the home stretch of winter, but fresh produce is still pretty limited. This is the perfect time of year to load up on antioxidant-rich root vegetables like BEETS and hearty leafy greens like kale and spinach. Check out this incredibly nutritious and delicious salad. And as a bonus, it’s really simple to make!
Link:
https://www.realizedwellness.com/blog/beetsalad

One of my clients this week, who has a self-proclaimed sugar problem, was shocked and confused when I suggested that she forget about eliminating sugar and instead enjoy it.

Why? Isn’t that counter to everything else I say about nutrition? There is a lot to unpack here and probably deserves a full blog post. But the keywords are to “enjoy it.”

I asked her to continue eating exactly what she wants, and while doing so, turn off the TV, put down the phone, step away from the computer, and really ENJOY the decadent dessert.

✨ Feel the texture.
👃 Smell the aroma.
🌈 Notice the colors.
👀 Watch the way the light reflects off the surface and casts shadows.
👅 Truly TASTE the flavor.
🤤 Savor the moment.

Make a habit of noticing what you notice.

Challenge yourself today to be fully present and enjoy your food, whatever that may be.

What is your morning routine? Was this morning chaos the second your alarm went off and your feet hit the floor? Are you in control of this time of day, or are you immediately thrown into a reactionary state of stress and anxiety?

The morning sets the tone for the rest of our day. Those early morning moments, when the world is still quiet are sacred. You might not be able to change much about what happens in your day, but carving out some time in the morning to reflect, journal, move your body, drink some tea, and just enjoy the sunrise can drastically change the trajectory of the day (and life!) and better equip you with dealing with whatever life throws your way. How can we reclaim our mornings?

Comment below and tell me about your morning routine (or plans for one)!

Pause scrolling for a moment. Ask yourself, what am I grateful for? Write it below, write it in a journal, or even a scrap of paper. It can be anything, just write it down. Repeat this every day.

Most agree expressing gratitude seems like a nice thing to do, but you might be surprised to know that a large body of research strongly supports its far-reaching benefits to the mind, body, spirit—helping you to feel happier, more optimistic, resilient, and spiritually connected, while also improving almost all measurable aspects of relationships including productivity and happiness in the workplace. Among many other benefits, practicing gratitude lowers your blood pressure, helps you sleep better, and aids in quicker recovery from traumatic events, addiction, and coronary health events (Being thankful literally helps heal your heart!)

Cultivate gratitude in your life whenever you can.

Winter is hard. I connect myself with the imagery of a flower wilting, shriveling up, and dying around the end of January after the warmth and cheer of the holidays have frozen over. Sounds dramatic, I know, but it *feels* dramatic. Who else is experiencing a deep funk, and what do you do to combat the winter blues?

These things help me:
1. Remember that SAD (Seasonal Affective Disorder) is a real thing and a shared experience for approximately 16.5 million Americans!
2. Remember the world is experiencing a huge shift with shorter daylight hours and less sunlight in our hemisphere, which has profound effects on mental and physical health.
3. Remember this season will pass. Everything is temporary. When things are unpleasant, it’s easy to fall into catastrophic thinking, but embracing the impermanence of life can be freeing.
4. Remember that while I can’t control the weather, there is so much I can control and actions I can easily take in this moment that bring me joy.
5. Remember to practice gratitude. This offers an immediate perspective shift and instant rush of feel-good hormones throughout the body.
6. Remember to load up on my vitamins, especially vitamin D3! Nutritional deficiencies are most common during the winter months due to lower consumption of fresh produce and lack of sunlight and are linked to depression!
7. Remember to stay hydrated. When the humidity is low, we need more hydration than we might think (this helps your skin too!)
8. Remember to get outside. This is hard for me, especially when it’s frigid, but connecting with nature is incredibly important. As my good friend and running buddy Casey used to say for motivation, “Bundle up Buttercup!”
9. Remember to ask for help. It takes courage and vulnerability but can literally be life-changing. I can’t advocate enough that everyone can benefit from therapy.
10. Remember self-care. This means something different for each person but is critical. If you are totally fried, you have less to give. Fill your cup.

How can you make a practice of living in the now and enjoying each precious moment this winter?

Most people who know me are aware that I generally eat a ridiculously clean diet. But some might be surprised to know:

1. I hate cooking. (I rarely spend more than 15 minutes per meal cooking/preparing food.)
2. I eat as much as I want.
3. I only eat food I enjoy.

How? It’s not as complicated as most health “gurus” and health food companies want you to believe. Eating inexpensively, eating for pleasure, and eating for whole-body wellness is actually pretty simple. In the upcoming Nutrition Reboot Workshop (March 20), I break down the following myths and share tips for how to spend less in the kitchen and more time living and loving life.

Myth 1: Eating well requires ample amounts of time.

Myth 2: Eating well requires ample amounts of money.

Myth 3: Eating well means sacrificing taste and pleasure.

Myth 4: Eating well means counting calories, restricting foods you love, and being hungry.

I’m sure you have probably heard all of this before, then only to be sold some expensive sports drink, powder, supplement, or magical (read: useless) potion. But as someone who has actually attended the seminars and conferences, tested the so-called remedies, read the articles, and collected and analyzed the data for the nutrition studies, I have learned that eating well is not difficult and is incredibly achievable regardless of how crazy busy your life is, regardless of your income bracket, and regardless of your food preferences. I’m excited to share what I have learned!

Are you ready to make your health a priority? Your body, mind, and loved ones will thank you.

Registration is now open!
Workshop: Realizedwellness.as.me/Nutrition-Workshop
All events: RealizedWellness.com/events

Farewell, January 2022! What a year so far… How are feeling? Are you rocking those New Year’s resolutions? Or, despite the best of intentions, is the inertia of your past habits pulling you backward? The “New Year” means different things for everyone, and for many, it represents an opportunity to start fresh and build a new, healthier lifestyle. But whether you started strong or are struggling to stick with your goals, remember: RIGHT NOW is a completely new opportunity to flip the switch.
Let’s start this very moment to think and act with intention and thoughtfulness. What is YOUR intention? Write it down! Even better, share it with a friend or partner!

We often talk about the 5 Love Languages when addressing conflict or improving relationships (intimate or otherwise), but I would venture to say, the single most important need, beyond feeling “loved” is to feel understood: the belief that another person really understands who you are and what is important to you.

Research supports this notion. This desire is a core psychological need, it is a pillar of successful relationships. Studies have demonstrated that feeling understood can make us happier colleagues, warmer partners, and more loyal friends. When we don’t feel understood, it can corrode even our best relationships.

This goes both ways—being open in expressing what is important to us, as well as stopping to listen and truly paying attention to others.

This week, make it a practice to go out of your way to repeat back to others what you hear them saying, especially in times of discordance.

Witness what happens.

I just wrapped up a fun and motivating coaching session. One-on-one is amazing because the focus is on YOU, but connecting with community is equally important. I am working on starting a *group coaching* program to complement the individual sessions and plans. This would be a more cost-effective option and you would receive the benefit of learning from others' experiences and sharing and receiving encouragement with your tribe on a similar path to wellness. Are you interested? Comment below or PM me!

The world is suffering a huge loss. Tonight I am sending gratitude to a soul who touched so many lives, including my own. May your wisdom through words and actions live on and continue to make this globe a better place. 🙏

You can send a message directly to Realized Wellness.

Woohoo! We were featured! 🎉 🙌

Even though I haven't been posting much social media content in the past week, much has been happening behind the scenes to prepare for the upcoming sessions, courses, and workshops. I'm excited to announce that the booking system for scheduling consultations is now active. Reserve your *complimentary* consultation today, and take the first big step to realizing the life you want. 👐 🌿🧘

Website: https://www.realizedwellness.com/
Scheduling link: https://realizedwellness.as.me/

Special thanks to for featuring our work and supporting what we do... realizing whole body wellness and creating the life we each want! ✌

P.S. Please let me know if you have any trouble booking a consultation, session, workshop, or package, and I'll be happy to help you out

Congratulations to our #featuredfriday AB member of the week, Marybeth Shenberger (@realizedwell). Marybeth says: "My role is to support and help guide you in making positive and meaningful changes in your life as to realize the best version of yourself. Since achieving wellness is more than just exercise and diet, I’ll be guiding you toward other helpful practices such as mindfulness training, therapeutic yoga, healing foods and herbs, aromatherapy, and more." #thisisAB #featuredfriday #alternativebalance

Ready to build your home practice but don't know where to start? It is as simple as just showing up. Let's break down the basics together and start off the new year on the path to creating the life you want. Connect with me to set up a free consultation for one-on-one yoga lessons geared toward building your own at-home yoga practice, specially tailored to your style and needs, so you can safely practice anytime and anywhere. 🧘
Learn more at realizedwellness.com

Have you ever wondered why fad diets never seem to work for you? The reason is they were not designed for you. Every *body* requires a different set of dietary needs, but it can be daunting to figure out how to discover what your individual needs are. Through one-on-one health coaching, I will work with you to explore your personal nutrition requirements and incorporate changes to fit your own body, lifestyle, and goals. Contact me to set up your free initial consultation and to develop a plan for the new year! 🥑🥕🍋🍅🥝🍉 🌿
Learn more at realizedwellness.com

This magical golden elixir is here for all that ails you. It’s a great tonic for any time but is especially good for when you’re feeling under the weather. Golden milk is sometimes referred to as the “Golden Night Pill,” as drinking a glass of turmeric golden milk before bed is known for its ability to fight nighttime coughing, which hopefully results in a more restful night’s sleep. ZZzzz💤... Enjoy!

Get the recipe and read the blog: https://www.realizedwellness.com/blog/goldenmilk

https://realizedwellness.com/blog/goldenmilk This magical golden elixir is here for all that ails you. It’s a great tonic for any time but is especially good for when you’re feeling under the weather. Golden milk is sometimes referred to as the “Golden Night Pill,” as drinking a glass of turmeric golden milk before bed is known for its ability to fight nighttime coughing, which hopefully results in a more restful night’s sleep. ZZzzz💤... Enjoy! . . . #drinkofchoice #realizedwellness #antioxidants #brainhealth #hearthealth #skinhealth #antiinflammatory #bettersleep #prevention #wholehealth #healthandscience