Being Well – Living Well


August 2015
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August 28, 2015

5 Ways to Use this Weekend to Recharge

The weekend’s here!

IMG_1664It’s time to hit the reset button if you’re feeling even remotely wiped out from the week. On this beautiful late summer weekend here are 5 ways to get back into that Zen groove you’re wanting.

Give yourself some love. You know it’s really not selfish and some TLC is exactly what you need.

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A little Self Care-Self Love goes a long way to undo the damage. I know there’s an avalanche of other things to take care of. There always is. What are waiting for?  Just be loving to you!

IMG_1533Be outside: This is the weekend that mid winter fantasies are made of. Warm and sunny, the full array of summer blooms are still around while early fall scents and sights are starting.  We wait all year for days like this, get out take in the sun, the sights the smells and sounds. You’ll find me on a hike with my dog through the ravines of Toronto.

Schedule some fun: Don’t let the to do list stop you from having fun.  Get your stuff done and leave room to play. Your kids really want to play with the kid in you! Thankfully my kids love to hike too.

Set your priorities with your purchases.  The stores are packed these last weeks of summer. While some shopping is inevitable, with a bit of planning it won’t have to be overwhelmingly a pain. (or is it just me who resists weekend shopping?) Use these 3 steps to make sure the weekend isn’t a blow out.

Budget. Back to school’s expensive. Really expensive!  Keep your budget in mind and discuss it with your kids and spouse so you aren’t swayed by feel-good spending.  Keeping your kids involved in the conversation helps them learn how to shop wisely. Avoid the credit card burn.

Plan your route. With some pre planning you can save more than enough time to eat well and get out and have some fun.

Choose Well: Ethical and safe shopping helps keep us on top of mindless spending. Do you really want to be bringing items into your house that are toxic? I didn’t think so. It doesn’t have to cost a fortune to shop ethically and safely.

Rest! If you’re a human being on this planet your nervous system is way overstimulated and you’re probably one of the 60% of Canadians who are sleep deprived. Try some real relaxation: listen to a meditation, take a yoga class, or enjoy a mindful walk.

Make the weekend exactly what you need. Recharge your batteries and hit the reset button before Monday rolls in.


It’s your weekend, it’s your life.

Be Well Live Well

An unabashed Wellness Geek, Carrie’s motivated to bring Wellness experiences and learning to people and organizations who are ready to stop being overwhelmed and are ready to Live Well by Being Well. Massage On Wheels and The Wellness Edge provide services, experiences and and fun for Wellness, Health, Marketing and sharing. It’s time to take control of your Well Being. You can reach her at:

August 5, 2015


The break you need is One Conscious Breath away.

I need a break! How many times have you thought this lately?

If being overtired, overwhelmed, frustrated, in pain, angry, or impatient were a currency we’d all be wealthy.  Too many of us are “in the black” when it comes to energy, fun, calm, and contentment.  Being busy, many of us are habituated to being overwhelmed; we’ve lost the knowledge that our brains and bodies are literally wired to be calm, balanced, creative, compassionate, energetic and loving.  That’s how this wonderful machine we call a body is built.  Regrettably, most people don’t know how to switch from chaos to calm and have forgotten how incredible it is to be living in the zone of balance and relaxation.

Here’s how it works:

Whether we’re frenetic and overwhelmed or calm and focused is completely determined by which of the two branches of our nervous system is turned on in any given moment: the Sympathetic branch, the part that gets us stressed, or the Parasympathetic branch, the part of the nervous system that has us being calm, balanced, and relaxed. By activating the relaxed branch, we stop the stress hormones from pumping out of our brains and instead, enjoy feeling restored and balanced.

Feeling Well comes when there’s balance between the two branches of the the Nervous System

If you’re interested in the physiological information of the Autonomic Nervous system, check out this link:

Switching Gears: From Chaos to Calm

The fastest and easiest way to access the Relaxation branch of the nervous system is through our breath. By focusing our attention on our breathing, we gain access to, and can relax into being present, relaxed, balanced and fully engaged in what’s happening.

Being fully aware of our breathing shifts us from stressed to relaxed, overwhelmed to calm.

Our breathing, our respiratory system is in constant conversation with our nervous system. It’s a two-way conversation that impacts our day and yet, we rarely notice it. How we’re breathing, moment-by-moment through the day is a mirror reflecting which branch of our nervous system is activated.  This relationship is so intricately connected that with practice you will notice that each emotional state has a corresponding pattern of breathing.

Getting to Know You: Breath by Breath.

Check in with yourself to get to know when you’re out of balance, otherwise you will find yourself exhausted, depleted and not particularly happy. This imbalance shows itself in many ways. How many of the following are you experiencing this week?

Anger, impatience aggressiveness, argumentative, shut down, hibernating/avoidence, exhaustion, unable to sleep, high blood pressure, tension headaches.  

 Any time you’re experiencing one or more of the above(feel free to add more to the list) it’s your opportunity to engage the 3 R’s.

Recognize that you’re feeling off. That’s the balance of the system tilting the wrong way.

Refocus your attention to your breathing.

Return to calm, restorative and balanced.

Refocusing our attention to our breathing can feel oddly unfamiliar and even uncomfortable in the beginning.  Keeping our attention on such a simple thing as breathe in – breathe out can trigger boredom when we’re used to high energy over stimulation.  Create the intention to stay present to whatever arises; thoughts, feelings and sensations will always come up into our awareness, that’s how we’re wired. Simply notice each one without judgment, but with kindness and you’ll find more space to take in what’s going on: rapid or slow breathing,the flow of air, the sensations of air entering and leaving, the rise and fall of the belly and chest

Our nervous system (how we feel) and respiratory system (how we breathe) equally impact each other.   By paying attention to our breathing the breath slows down and deepens. It’s automatic.  Focusing our awareness on our breath triggers relaxed breathing, which tells the nervous system to start up the parasympathetic branch. Relaxed breathing is our access to feeling well, balanced.

The challenge after spending so much time out of balance is remembering that we have a choice and can exercise that choice. I know that whenever I’m feeling off, impatient, anxious, bored, upset, that it’s time to shift.  Sometimes when I’m super stressed, it takes a few tries to fully bring my awareness to One Conscious Breath. 100% of the time, the moment my mind’s attention drops into my breathing, I calm down, relax and have access to a broader menu of possibilities.

To download One Conscious Breathe  Click here

It only takes a moment to shift from chaos to calm using mindful conscious breathing. Check out the impact for yourself and see how easily you can create the break you want and need.

Carrie Mudrick Rubel

In order to Be Well – Live Well we must find a balance between stress and relaxation. Without this balance our lives are controlled by our habitual stress responses which inevitably cause breakdowns in our health and our relationships.  Practising relaxation creates the habit of responding to life’s challenges, rather than reacting and opens up new opportunities to enjoy balance and equanimity.


An unabashed Wellness Geek, Carrie’s motivated to bring Wellness experiences and learning to people and organizations who are ready to stop being overwhelmed and are ready to Live Well by Being Well. Massage On Wheels and The Wellness Edge provide services, experiences and and fun for Wellness, Health, Marketing and sharing. It’s time to take control of your Well Being. You can reach her at: