Integral Health Therapies | Alternative & holistic health service

Integral Health Therapies

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25.01.2022 Do you make nurturing yourself a priority? There are many different ways that you can nurture yourself, it can be through looking after your physical body, your emotional well-being, your spiritual mind, your environment and the connection we have with ourselves and others We can make a choice each day to nurture ourselves... . Today ill be nurturing myself by enjoying our local farmers markets and some family time . Nurture You Program coming soon See more

24.01.2022 How often do you put yourself first? Over the years and especially since becoming a Mum I have quite often put myself last. I would put my families, work or friends needs before my own, and would feel depleted, lacked energy and was craving connection, connection back in with myself. I now have non negotiables through the week or month that I have to fill my cup back up. My non negotiables are my weekly yoga class with @yoganation2020 and monthly Massage/Acupuncture appointm...ents and I ensure I get 15 mins each day to do something small to fill my cup up. Do you know what step you need to take to start putting yourself first? If you are unclear on this I can help you get clear on the steps you can take, so that you are moving towards having your needs at the forefront of your mind. See link in bio Jana x

23.01.2022 Open, light + bright spaces that let the mind wonder and dream are my kind of places . Our environment has such a huge impact on our health. This could be your home, work or anywhere that you spend a lot of time or energy. Does yours reflect the way that you are feeling or would like to feel? . This is something that we can explore in my ‘Nurture You’ program.

22.01.2022 Do you put yourself first? I just want to say, it is not selfish to put ourselves first. If we don’t, then who will? I know first hand the mum guilt I felt when I thought about putting myself first and I kept making excuses about not doing it because Leo needed me etc etc, and if it wasn’t for a supportive husband then I may not have started, but what I can say is that I am more me when I have had time for myself and put my needs first.... I need time on my own. It’s helps create that space within me so I can breathe freely and recharge. So please today, put yourself first and do something for you, you will feel good for it I promise.

22.01.2022 Here I explain what Nurture You is and who it is for

20.01.2022 Affirmation Cards!! Did you hear the news! I have created my very own Affirmation cards The process of designing these cards has been a love project for me. I felt the call to design these and get them out into the world and that’s exactly what I have done and I am so damn happy and proud.... Affirmations have been apart of my journey of connecting back in with myself and can be such a powerful tool for you too. For me these cards are an extension of my heart and soul. I want everyone to be able to have moments in their day where they connect back in with their heart and I believe these cards will help you to do this. Included in the deck is 35 affirmations, a clear quartz crystal all packaged up in a lovely organic cotton bag The decks will retail for $33, with free postage for the the first 15 orders. I hope you all love these cards as much as I do If you would like to purchase please get in touch. Jana x

20.01.2022 It’s as simple as that

19.01.2022 I thought I would give a little insight into how NURTURE YOU came to be I knew that I was helping people through my massage and reiki but I wanted to be able to help and connect on a deeper and holistic level, so I studied a certificate of Health Coaching I then took Maternity leave and welcomed my boy Leo earthside Sept 2019. To be completely honest with you I struggled when he came along. I felt extremely lost as a new mum. I struggled with who I was, what I needed ...and how I could put myself first. I was due to return to work when covid hit and the more I thought about returning the more I had to truly be doing something that lights me up especially if I was going to be away from Leo. I then came back in deep within myself to see what truly lights me up and fuels my passion and it’s empowering women. Helping and guiding them back to their true self through nurturing themselves, filling their cup up, building that inner confidence that they are enough, they are important and that when we support and uplift ourselves we can then help other women do the same and from that we can have a ripple effect This program is exactly what I needed as I navigated motherhood. Not only as a mum but I also had these similar feelings when I was first starting my business, I felt like I had to be everything to everyone and be perfect at everything. But it wasn’t until I got clear on what I need and my values that things started falling into place . If this resonates with you, I’d love for you to check out my Nurture You program - see link in bio Jana x

18.01.2022 Do you have a morning or evening routine? . I recently read the book the compound effect and it talks about how having a morning and evening routine can help cement those new habits we are wanting to implement into our days. It helps with clarity around our goals/dreams/vision and sets us up for success . My routines look a little something like this:... Morning - 5am wake up 5-10mins Meditation, 15 mins of Yoga, 5-10 mins journaling & a card pull and then my coffee in peace before Leo wakes . Evenings - gratitude list, planning what I need to do for the following day, if I can fit in some breathing & yoga then that’s a bonus . My days can vary as babies can be so unpredictable but I try my hardest to make sure I’m filling my cup up as soon as I wake and before I go to sleep. . I’d love to hear what your routine looks like? . If this is something you are struggling with, this is something we work through as part of my Nurture You program. . @maxianine See more

18.01.2022 Energy!! While we are in lockdown for the next 6 days it is important for us that we keep our energy vibration high & be as positive as much as we can. Here are some ways that you can keep your energy high/positive and keep yourself grounded.... Meditate Journal Time in Nature (Gardening) Dance & listen to music. Watch your favorite show on Netflix Yoga/Movement Connect with a friend Turn the news off Or perhaps look at it like it’s an opportunity to start or finish the things you’ve been wanting to ie: A book you’ve been meaning to read/write Business idea Clean out your cupboards Start new exercise routine Get in the kitchen and make yourself a healthy meal. Be mindful what information you are absorbing, choose love and kindness always. And please reach out if you are struggling through this time. Take care, Jana xx @shannoncontreras

16.01.2022 Part of growing and evolving is taking a step towards letting go of all the things that no longer serve you. This can be extremely daunting at times but it can also be the thing that sets you free and on your way to creating the life of your dreams

16.01.2022 Do you ever let your mind wonder and dream? I believe the things that we dream about doing come to us for a reason. But it’s actually believing in those dreams that helps it come to fruition. It’s amazing what can happen when you write your dreams/goals down and then take action when the time presents itself.... One of my dreams is having my very own wellness studio - think all things, massage, reiki, coaching, yoga, retreats (the list goes on) surrounded by nature where women can come and feel nurtured from the inside out. I cannot wait to see this come to life. No dream is ever too big. I would love for you to share your dreams with me below. Voicing our dreams is the first step to them becoming a reality Happy Saturday xx @yogaventures

16.01.2022 What thoughts are you telling yourself? Are they positive or negative thoughts? Do you ever notice how these thoughts then impact how you feel? We have a choice each day what side we want to sit on. That’s not to say that things don’t go wrong but it’s about changing our perspective. Knowing that a feeling or situation doesn’t define us.... What is one thing you can do today that moves you towards love or positivity? Writing a gratitude list is a great place to start. Today I am: grateful for the sunshine, grateful for the house I have made a home and I am grateful for the connections I have with others Jana x @lovechloejane

15.01.2022 There is so much power in kindness

14.01.2022 If I’m not going to nurture myself how can I expect that anyone else will. Truthfully it is been a long journey for me to get to where I am now. I didn’t just wake up one day and say I love myself enough to treat myself with kindness, it has been a journey. I neglected my need for nurturing and rest and rarely spoke words of kindness to myself.... These days a lot has changed. But the process wasn’t instantaneous. Having a positive relationship with ourselves is a daily practice. You have to work at it. I make a conscious decision each day about the choices I make and how will it nurture my body, mind & soul. Part of this process for me was realising that I only have one body/mind and soul and I need to nurture it as often as I possibly can. It was also accepting who I am (the good the bad and the ugly), discovering what my highest values were, what boundaries I needed in place so I felt safe & protected and what tools I can use so that I can fuel and move my body so I physically feel my best. It was thinking about these things daily and putting them into action repeatedly that it became second nature. I honestly believe when we come back into ourselves, connect with our heart, put ourselves first by nurturing our own needs we will all be able to live life from a place of love and kindness. Jana x

14.01.2022 It took me so long to discover what lights me up and my purpose, or so I thought . The universe has been nudging me the whole time but it was only when I was stuck in an admin job that I wasn’t enjoying that I finally heard the Universe scream at me ‘this isn’t for you’ and I finally started listening. . Since becoming a mum this has become even more evident. I know that my purpose is to empower women to nurture and give back to themselves and through my Massage, Reiki and ...coaching I am able to do this . I’m not saying quit your job, but I am saying that notice the signs, journal them if you need to. The nudges and signs are being shown to you for a reason. Trust the universe and you will be amazed at how aligned and joyful your life will be . It is never to late to start or try something new! . I’d love to know, what signs do you get from the universe? See more

13.01.2022 It is easy to fall into the habit of telling ourselves we’re going to do things - to get up earlier, take that yoga class, or manage our time better. But unless we actively take steps towards those goals, we’re no closer to that feeling of productivity & accomplishment then we were yesterday . I can help you get to the core of why you want to reach your new goal, the feelings that it will bring you and also what it is that’s stopping you from taking the steps to move you fo...rward . See link in bio for my Nurture You program. . Jana x See more

12.01.2022 As my self worth & self love grows I also have more love & kindness to give to others. What can you do today that moves you towards a place of kindness? Kindness towards yourself first and then kindness towards others. ... Kindness towards yourself could look something like this: - Every time you hear something negative in your mind you look for a positive - write down the things that you like about yourself - taking 5 mins out of your day to stop and catch your breath. Kindness to others could look something like this: - saying hello to a stranger - connecting in with a friend - paying it forward with a coffee at your local coffee shop. When we do things from a place of love our gratitude grows, and the more our gratitude grows the more abundant we will feel. What are your favorite ways of showing kindness to yourself and those around you? Jana x @lovechloejane

12.01.2022 The beauty of nature never fails to amaze me. I feel inspired, calm & balanced when surrounded by nature . Now that spring is here, I am making a conscious effort to ground myself in nature daily. It could be as simple as putting my feet on the earth for 5 minutes or a beach walk, making sure whichever it is, it feels good for my soul . Don’t forget to Nurture You

11.01.2022 NURTURE YOU; Glow from the inside out . Are you feeling lost? Do you need nurturing? Are you struggling to make time for yourself? . Perhaps your are wanting to find that glow from within but are unsure where to start on this journey. Or you are a boss lady or mama who is needing to find herself again.... . I love helping empower women to nurture and give back to themselves and to take charge of their health and happiness. I believe we cannot pour from and empty cup and can truly only give when we are filling up our own cup and looking after ourselves as a priority. . So, do you need helping filling up that cup of yours? Are you craving connection with yourself and others? Do you lack sleep? Do you need ideas on nutrition/meals/recipes? Are you wanting to change the language in which you use when you talk to yourself? Are you wanting to quieten your monkey mind and do things from a place of love? . I would love to guide and nurture you through this journey using my Nurture You Program. See link in bio for more details. . I cannot wait ‘Nurture You’ . Jana x

11.01.2022 I’ve been busy creating something behind the scenes that I am so happy and excited about, which are my affirmation cards (sneak peak in this pic) but yesterday when they arrived they were not what I had ordered. I was upset to say the least. Creating something and then putting it out into the world is a daunting experience for me, I have to do a lot of work to get out of my own way and trust that what I am creating is needed in this world today. I know there is a lesson in ev...erything and I will be even more excited when I can finally release my affirmation cards which is now looking like it will be in the new year and not for Christmas like I had planned. So much goes on behind the scenes that sometimes we forget the hard work that goes on as we only see the final outcome on socials. I want you to celebrate your hard work, celebrate your wins (even if things do go wrong along the way), and if you are a friend of someone who is creating or running a business throw your support behind them, you never know how much your kind encouraging words mean to us and help us along the way. Jana x @lovechloejane

11.01.2022 Nurturing yourself is not selfish - it’s essential to your survival and your wellbeing. - anon What will you do today or this week that nurtures you? That has you feeling warm and full from the inside out. It could be something that nurtures your mind (reading, connecting with friends), your physical body (yoga, bath, walk, massage) or your energy (listening to music, journaling, reiki). ... It doesn’t have to be big or cost money as long as it is bringing you back into connection to your heart and soul. Jana x

10.01.2022 Do you struggle with fueling your body with homemade nutrient dense food? I am a huge advocate for all foods in moderation and that balance is key. I aim to get most of my nutrients from fresh fruit, veg and meat from our local farmers markets To keep myself from reaching for packaged, ‘easy’ food I make sure I plan out my week of meals & snacks and this sets me up for success and helps me reach my goals... Generally I plan out our whole week of breakfast, snacks, lunch & dinners this then means I make the most of ingredients and reduce wastage and then on a Sunday I do a big cook up My biggest tips would be: 1. have dinners that you can double the recipe and have left overs for lunch 2. Cut fruit up and pop in jars in the fridge so they are ready to snack on 3. avoid packaged foods as much as possible to reduce temptation. If this is something you struggle with or would look to dive deeper into then check out my Nurture You program - link in bio P.s one of the perks of my program is you get a PDF of over 20 recipes and meal ideas @inspiredbynick

10.01.2022 Hi, I thought it would be nice for me to reintroduce myself, for all the new faces around here and for you all to get to know me better / I created Integral Health Therapies in 2015 with the desire to one day work for myself and to be able to provide a safe space for women to reach there health & wellness goals. I am currently doing both which warms my soul. The name was inspired by my belief that Massage & Holistic Health should be an integral part of a happy healthy l...ife / I am a twin (I have a twin brother) and I also gave birth to my son on my 30th birthday so I am very lucky to share my birthday with two very important people in my life / My love of travel started from the age of 12 when I was lucky enough to travel on my own to see family in cairns. I have since visited 35 countries and I hope to pass my love of travel down to Leo / I am an empath and feel things very deeply and I am mostly an introvert unless I’m around people who I feel 100% comfortable with / I spent 8 years in an admin role which satisfied my OCD and organizational skills but spent 4 of them wishing I was elsewhere and finally built up the courage to resign and chase my dreams back at the end of 2018 / I love the smell of rain on a warm day, I love the smell of freshly mowed grass, I love hearing the ocean go wild and am always in awe at how beautiful the ocean is, I am a Nanna at heart and love nothing more then cuddling up on the couch with a cuppa and my wheat bag / I have so many dreams and a big vision for my life and business and cannot wait to see how it all unfolds Now you all know me a little better, what’s something I should know about you? Jana x

09.01.2022 Self care does not have to be expensive. It doesn’t have to be going to a day spa or spending money signing up to the latest health craze. It can be as simple as taking a bath , lathering yourself up in moisturizer or your favorite essential oils and repeating an affirmation or two - I am enough, I am whole (really feeling it through your whole body) It can be anything you want it to be.... Throughout my Nurture You program we explore what self-care means to you and look at ways you can add a little back into your days. See link in bio Jana x

08.01.2022 Postnatal massage is just as important as a pregnancy massage. There is a lot of changes that happen physically & emotionally post birth, So ensuring that you are nurturing yourself will help you through this time. The benefits of post natal massage are: - decreased swelling, increase circulation - Hormone regulation... - Relaxation - Stress reduction - Better sleep - Connection to your body post birth. I love providing this massage to new mothers, holding space for them and have them feeling at ease with all new changes See link in bio for online booking x

07.01.2022 Let’s face it everyone these days spend a lot of time on their phones, laptops or computers and our posture says it all. . Headaches, limited movement, tension through our neck and shoulders can all be attributed to from being on these devices. . Massage can help lengthen your muscles, relieve tension, increase mobility and reduce headaches.... . See link in bio to book your next massage appointment x See more

05.01.2022 Massage is my number one way of filling my cup up, along with having a bath or enjoying a cuppa in the sun When we fill our own buckets up we have so much more to give to others, especially those nearest and dearest to us How do you fill your bucket up?

05.01.2022 Some of you may not know this but just over two years ago I was riddled with anxiety and would have panic attacks quiet frequently. Even though from the outside looking in my life looked great. I had a job, I was in a great relationship, I was planning my wedding and had lots of friends around me, on the inside my world was crumbling. I was experiencing bullying in the workplace which would trigger feelings of anxiety as I would drive to work and another event which happened ...that resulted in a lot of buried emotions being brought to the surface. A lot of healing needed to be done. I have always been fairly proactive in looking after my own health and this was no different I started seeing my GP, a psychologist and counselors. Along with my usual Chiropractic treatments, Acupuncture & Massage. All who gave me tools to deal and cope with my emotions & feelings. I am sharing this to bring awareness to mental health and shine light on the fact that somebody can seem to have it all together but mentally they are struggling. We need to be kind to each other and try not to judge as we never know what it’s like to be in someone else’s shoes. My life is completely different now to what it was then and I have tools in place to use when anxiety is creeping in. There is no shame in seeking out help from a professional or telling people you are struggling. It actually takes strength to do this. I also wanted to let you know I am here for you. My space can be your safe place. Whether you want to talk or just be present in your massage or reiki or would benefit from my coaching program. I will hold no judgement. Jana x

05.01.2022 I vibrate at a high frequency & attract like minded individuals into my life

04.01.2022 There’s something about connecting with people, building a bridge of understanding and creating space for women to connect back in with themselves that I find so powerful and is one of the most fulfilling and beautiful parts of what I do. Happy days

01.01.2022 Being still, present and mindful is often far more difficult than putting one foot in front of the other when you’re caught up in the whirlwind of career, motherhood, family, relationships, hobbies etc. it’s important to take the time to learn the skills needed to slow down the storm and allow ourselves to be still. . What will you do today that allows you to slow down? @meggymelzer

01.01.2022 I am passionate about what I do as I believe when women are nurturing, and are giving back to themselves then they can lift other women to do the same. When our cup is overflowing with love and gratitude, it can change the world