Formerly Shea Family Chiropractic

The days are getting longer which means we’re gearing up to spring forward into a new time change! And while more hours of daylight are typically a collective “yay!”, losing an hour of sleep on March 10th can negatively impact our circadian rhythm and cause stress to our mental and physical health.   The good news is that you can minimize the health implications of the time change by working with your circadian rhythm.  This means taking a look at your lifestyle and behaviors, making modifications, and utilizing a few easy tools that I have listed below. Prioritizing sleep is essential for our health and without restful, adequate sleep, our risks for illness and disease increase tremendously. Sleep is an invaluable piece of a healthy human, so follow a few of these tips and set yourself up for a healthy transition into longer days and summer nights. Better yet, use them year round if you want to really bulletproof your nighttime routine.   For the week leading up to the time change, begin your nighttime routine one hour earlier. You can set yourself up for success by starting your nighttime routine after dinner or earlier to avoid over stimulating your mind and body before bedtime. Change into comfortable clothes that you don’t mind sleeping in as soon as you know you’re in for the evening.  Wash your face, take out your contacts, and brush/floss your teeth as soon as dinner is over and the dishes are put away. This not only will help in your routine, but it also signifies that eating is done for the day and will help those who struggle with nighttime cravings.   Set a reasonable bedtime and be consistent, no exceptions. Know yourself and recognize how many hours of sleep you actually need to function optimally the next day. Think maximum, not minimum and know that everybody’s sleep needs are different. No matter your bedtime, the importance is your consistency. The bedtime app on the iPhone is a perfect addition to creating a regular bedtime! (Android has several similar apps).   Listen to a meditation app, podcast or an audio book you’ve already read. This will allow your mind to relax knowing you aren’t missing any new or valuable material. If you aren’t a podcast fan or a book-on-audio listener, try listening to a meditation app like Head Space. The narrator has a very calm and soothing voice that puts me to sleep just thinking about it.

On today’s episode of The Aligned Life Podcast, we’re chatting with special guest and former comedian, Tom Naughton, the creator of the movies Fat Head and Fat Head Kids. In this episode, we discuss: What Tom wishes he knew when he was younger about nutrition Simplifying nutrition so everyone can understand it His movies: Fat Heads and Fat Head Kids Learning your own bodies individuality – not all starships are programmed the same Tom’s simple tips for everyone How nutrition became his hobby How he approaches diet and health with his family For more on Tom and Fat Head Kids, visit http://www.fathead-movie.com Check out Fat Head Kids the movie and Fat Head Kids the book on Amazon 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 www.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 special guest, Ilima-Lei Macfarlane, the Hawaii native and Bellator MMA flyweight champion with a 9-0 record who is currently fighting out of San Diego. In this episode, you’ll hear Ilima discuss: - How she got into the world of professional MMA - How seeking a healthy lifestyle turned into a professional career - Representing her home state and breaking so many barriers in the MMA realm - Why rehab and recovery is imperative to her performance - The importance of sportsmanship - How she stays balanced and relatable - Dealing with trolls and haters on Instagram Ilima’s IG- @ilimanator 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 www.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

Ep. 73: Guilt & Shame Around Goal Failure + Dealing with Loved Ones’ Resistance to Change On today’s episode of The Aligned Life Podcast, we’re answering some listener questions! We also chat about Rachel’s upcoming trip to DC for the Women’s March and why she’s taking a stand for what she believes in. In this episode, you’ll hear us chat about: - Why it’s important to step outside your comfort zone if you want to make change - How to deal with people in your life who are resistant to change - Dealing with the failure of goals - How to set more realistic goals - Dr. Shea’s personal experience with setting too many goals - Adjusting your expectations 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 www.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 talking all about fear. Whether your fear is warranted or has been created in your mind, there are tools you can employ to help you face your fears and take control of your life. In this episode, you’ll hear us chat about: - The difference between healthy and unhealthy fear - Naturally occurring vs. developed fear - Neuroplasticity and rewiring the brain to overcome fear - The root cause of fear - Failure and why it’s not the end of the world - Not giving up and being willing to pivot and try again - Not letting your fear control your life - The importance of seeking professional help in working through fears 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 www.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, we’re chatting all about why living authentically is essential for happiness and why chilling out is imperative for your physical and emotional health. In this episode we discuss - why vulnerability is the key to authenticity - how to keep it real in relationships, - why being ok with feedback is essential to authentic living - why it’s so important to listen to your intuition - ways to chill out more and why meditation can radically improve the quality of your life 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 www.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 our 2019 goals and intentions. Dr. Shea & Rachel talk all about how to be realistic with setting goals, where goals can go wrong, & how to stay focused on your goals for the long term. Rachel gets put on the hot seat as Dr. Shea asks her some pretty tough questions about the barriers inhibiting her goals & where resistance to achieving the goal may be showing up in her life. This episode will help you to direct your focus as you head into the New Year so give it a listen if you’re looking to make positive change in your life in 2019. Products mentioned: Grant Cardone- The 10x Rule 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 and @alignedlifepodcast For more information about Dr. Devin Shea and Rachel Freeman, please visit www.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 stayed up past our bedtimes to chat with Joy Parrish and Claire Koch, the extremely kind and insightful ladies behind the Girls Gone WOD Podcast. We talk all about social media in today’s world, how prioritizing real connection trumps everything, any why they are choosing to move away from metrics and towards more meaningful connection with their brand. We also explore some of their ideas for setting goals as we head into the New Year and chat all about how to keep goals fluid, achievable and long-term focused. Instagram: @girlsgonewodpodcast Girlsgonewodpodast.com 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 and @alignedlifepodcast For more information about Dr. Devin Shea and Rachel Freeman, please visit www.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 this week’s episode of The Aligned Life Podcast, we’re chatting all about 2018 and why we believe reflection is key in order to move forward into 2019 with intention. We talk all about the highs and lows of the year, both personally and professionally and give a sneak peak into what the New Year may have in store for us. 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 and @alignedlifepodcast For more information about Dr. Devin Shea and Rachel Freeman, please visit www.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!

On this week’s episode of The Aligned Life Podcast, we’re talking with special guest Ryan Miller all about the docuseries he created, “Chasing Wild”. The series follows four young men struggling to find their way as they spend 40 days on a ranch in Colorado learning to tame wild mustangs and escape their troubled past. Ryan dives deep into the message that we can all learn from this story, which is that we all are longing for someone to understand us and accept us as we are, rather than the socially assigned person we are supposed to be. Listen in to hear Ryan’s story and to learn more about this incredible series that is set to release in 2019. www.chasingwild.com Instagram- @chasingwildseries 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 and @alignedlifepodcast For more information about Dr. Devin Shea and Rachel Freeman, please visit www.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!