Wellness for you

Wellness for you

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By Toni Gonzalez
Wellness for you is about helping First Responders with daily, mindful, stress management tips.
More places to listen

More places to listen

Episode 61: Your daily routine & helpful tips to get started.
The day starts with YOU. Everything starts with you. This is why it's so important to take card of yourself daily and relieve your stress. I share some tips in this episode that will get you pumped. Stay safe friends💙🌻
07:00
August 19, 2019
Episode 60: Check-in, Recap & how gratitude helps reduce your stress.
Everyday I write down 5 things I am grateful for. This helps me focus on how I have a lot to be thankful for. This practice is known to help reduce your stress and it takes just minutes to do. So grab your journal or notebook and write out your list TODAY. Stay safe friends💙🌻
05:47
August 17, 2019
Episode 59: Gratitude can help you relieve your stress.
Writing down things you are grateful for daily can help you relieve your stress. This is something you can do when you first wake up of in the evening before going to bed. You fan find mofd information at Verywell mind. Stay safe friends.
06:52
August 11, 2019
Episode 58: Exercise and how it can help relieve your stress.
This week I talk about using exercise to relieve your stress. Something as simple as going for a walk can do amazing things for you. Schedule your physicals, schedule your exercise and schedule time for yourself. It all starts with you. Stay safe friends💙🌻
03:36
August 6, 2019
Episode 57: This tip is my favorite along with deep breaths.
Did you know that you can meditate simply by focusing on your breath? Yes! You can. You can also go for a walk and meditate. I hope you
07:50
July 30, 2019
Episode 56: Relaxation with meditation and stress relief.
Taking a short 5 minute walk can help you not only relieve your stress but also help you reboot. This is so simple and you can start doing it today. Stay safe friends.
05:50
July 28, 2019
Episode 55: stress & difficult people.
Dealing with difficult people at work can cause some stress. Finding ways to relieve that is inportant. I share a quick 2- minute relaxation at the end. Stay safe💙🌻. https://www.takingcharge.csh. Umn.edu/activities/other-relaxation-methods
08:20
July 20, 2019
Episode 54: Stress & Energy
Getting your energy back even after a stressful day can be challenging. I share two easy tips you can do anywhere and at any time. Please take time for yourself daily and relieve that stress. It all starts with you. Stay safe out there. 5 minute Energy by Isadora Baum & https://psychcentral.com/lib/learning-deep-breathing/
07:25
July 6, 2019
Episode 53: Stress can effect your energy and heres a cool tip.
Stress can cause anxiety and zap your energy levels. Carryinf a stress ball and can help relieve it. Stay safe friends Https://www.truthinsideofyou.org/ & 5 minute Energy by Isadora Baum
05:07
June 30, 2019
Episode 52: Which stress style are you? How are you relieving it?
All three Stress styles can be relieved with meditation. This practice is as easy as paying attention to your breath and voila you are meditating. I share a quick meditation at the end and don’t forget to use your lavender essential oil. Stay safe friends.
06:00
June 23, 2019
Episode 51: Finding ways to relax and doing them now.
Your relaxation is important. You are important. It all starts with you. I share some tips here and a nice breathing exercise to help you relieve your stress. Stay safe out there.
06:03
June 18, 2019
Episode 50: Exercise helps relieve stress.
The benefits of exercise are amazing. There are so many ways to do this and I share a few tips here. I also share a mindfulness practice to help you relieve your stress from one of my favorite books, Real World Mindfulness for beginners by Brenda Salgado. As always please take care of yourself and stay safe.
07:41
June 15, 2019
Episode 49: Making a list of all you are grateful for.
Often times we get stressed about things we don’t have and don’t focus on all we do have. Today focus on all those wonderful things no matter how small they may be. Stay safe out there.
04:00
June 9, 2019
Episode 48: Interview with Ritchie
This guy wanted to share his story. He retired after 25 years and has a lot of wisdom to share. Never under estimate the power of friendship and talking to someone. Much 💙for this man. Stay safe friends.
25:49
June 6, 2019
Episode 47: Reducing stress with your breath.
Paying attention to your breath can help you relieve your stress and relax. Make sure to practice this technique daily and take care of yourself. Stay safe.
05:31
June 2, 2019
Episode 46: Sleep and stress
Are you getting enough sleep? If you are having trouble falling asleep relaxation techniques may help you calm your mind and body.
10:41
May 29, 2019
Episode 45: Stop, relax & breathe
Here are two exercises that are surely going to help you relax and relieve some stress. Stay safe out there
05:11
May 26, 2019
Episode 44: Breathing deeply and a quick two minute exercise to help you relax.
Breathing, breathing!!! Yes the best way to help relax you and bring you back to you. Https://rightasrain.uwmedicine.org/Mind/Stress/why-deep-Breathing-makes-you-feel-so-chill. Stay safe out there.
06:23
May 25, 2019
Episode 43: Mind/body stress style
Mind/body stress style. Not only can you find something to relieve your stress physically but you can also meditate and focus on your breath.
06:34
May 21, 2019
Episode 42: Stop and relax. This is a perfect time to do it.
This exercise can help you relieve the tension in your body and help you relax. It’s important to find ways to relieve your stress. Https://www.takingcharge.csh.umn.edu/activities/other-relaxation-methods
04:30
May 13, 2019
Episode 41: Weekly check-in & Recap.
This week’s tips are super easy, cost zero dollars and you can do them now.
05:16
May 10, 2019
Episode 40: It’s a daily operation.
Finding ways to relieve your stress is a daily operation. It’s an opportunity to take care of yourself and feel better. What are you doing today to relieve your stress?
03:44
May 9, 2019
Episode 39: Worry purge and go for a walk. Great way to relieve stress.
If you register stress in your mind, these are great ways to relieve your stress. Check out my article Identifying your stress style in law enforcement today.com. Stay safe out there.
04:15
May 6, 2019
Episode 38: Music is powerful and can help you relieve stress.
Get that playlist together with some of your favorite songs and crank up the volume. It can really help you relieve your stress and boost your mood.
03:45
April 30, 2019
Episode 37: Laughter is the best medicine
Laughter has many benefits and lowering your stress hormones is what it’s all about.
03:15
April 24, 2019
Episode 36: Weekly check-in & Recap. Meditation and stress.
Meditation is a great stress reliever. It can help you breathe better and release the tension in your body. Practice this daily or find a daily practice that will help you. Stay safe my friends.
05:28
April 19, 2019
Episode 35: Meditation and how it will help you relieve stress.
Meditation. I can’t say enough about this stress relieving practice. I share a guided meditation with you from My pocket mediations by Meera Lester.
04:18
April 16, 2019
Episode 34: Laugh a little more, it’s good for you.
Laughing is so good for you. It’s heart healthy and so full of powerful positive emotions. Research shows that laughing releases chemicals, such as nitric oxide, that relax blood vessels.
03:28
April 14, 2019
Episode 33: Stress and your heart
We all experience stress differently. It’s important to find ways to relieve your stress daily. I share a few tips with you here. Https://www.heart.org
02:34
April 9, 2019
Episode 32: Breathing to relax & relieve stress
How you breathe can help you relieve stress and feel better. Won’t you try it?
03:54
March 31, 2019
Episode 31
Just breathe. It’s free, you are already doing it, and you will feel better.
02:54
March 19, 2019
Episode 30: Accept yourself as you are.
Are you judging yourself by past mistakes and are they causing you stress? Accept yourself as you are and let go of the need to be perfect. Stay safe my friends.
02:41
March 10, 2019
Episode 29: Weekly recap & check-in
It’s so important to identify your stress style and then do things daily to feel better. It all starts with you.
03:36
March 8, 2019
Episode 28
Episode 28: How to meditate and adding some oils to help relax you.
06:46
February 24, 2019
Episode 27: Mindfulness in your life.
Have you given Mindfulness a chance. It sometimes seems boring, or you doubt it’s working. Ask yourself what you want to get out of it. Perhaps more quiet time, peace or relaxation.
05:53
February 19, 2019
Episode 26: Resist the rush
Are you rushing around and is it adding some kind of stress to your day? I am sharing some tips here and some journaling questions. Stay safe.
03:10
February 18, 2019
Episode 25: Press Pause, meditate and relax.
Press Pause book by Miranda Hersey is a great way to relax, unwind and devote some time to yourself. You deserve it.
04:20
February 16, 2019
Episode 24: Happy Love Yourself More Day.
It’s more than just a day to tell others how much you love them. It’s also a great opportunity for you to tell yourself how much you love yourself. It all starts with you. You are amazing and the most important person. Stay safe out there.
03:08
February 15, 2019
Episode 23: Meditation and mind wandering. It’s all good.
Don’t worry about your mind wandering. This article talks about why our minds wander and the benefits of meditation. Remember to do daily things to relieve stress and to help you reset. Stay safe.
05:15
February 9, 2019
Episode 22: Finding support and community
Finding people who uplift you and support you is so important. You don’t have to do it alone. Look for those people. Ask for help and don’t do it alone. Don’t let stress take control of your life. Stay safe
04:04
February 5, 2019
Episode 21: In this moment: Right now.
Enjoy this moment and take in all the beauty around you. Your life is today. Remember to relax your hands and to schedule time for yourself daily. For more tips go to https://coursecraft.net/c/wellnessforyou
03:17
January 27, 2019
Episode 20: One small goal at a time.
Feeling overwhelmed can cause stress. Take one small goal and add it to your daily routine. It will help you feel less stressed. For weekly blogs and tips head on over to www.itsmetoni.com.
04:17
January 26, 2019
Episode 19: Every time the phone rings
Take three deep breaths and relax. This is a great technique to use daily.
02:30
January 24, 2019
Episode 18: Feeling stress in your mind & body
Finding techniques to help you relieve stress is important. I’m sharing a few here with you. Practice taking care of yourself daily and please stay safe.
04:09
January 21, 2019
Episode 17: Weekly recap & check-in
This week I talked about tips on where to start, getting more sleep and about the 5 day experience. I hope you find these tips helpful. You can find more tips here: https://coursecraft.net/c/Wellnessforyou
07:36
January 18, 2019
Episode 16 Sleeping and taking care of yourself.
I share some helpful tips on getting some restful sleep and reminders on seeing a doctor for your yearly physical.
03:36
January 15, 2019
Episode 15: Where do you start?
It’s hard sometimes to start but with some helpful tips and motivation, you can do it. For more helpful tips come on over and check out this great 5 day course: https://coursecraft.net/c/Wellnessforyou
09:02
January 13, 2019
Episode 14: Using music to help you reduce stress.
Music has away to make you feel better. Make it a priority to create a go-to list for yourself and go to that when you need to destress. I have created a free 5 day course that is made to help you take better care of yourself. You can find it here: https://coursecraft.net/c/Wellnessforyou
05:59
January 11, 2019
Episode 13: Tips to relieve your stress, now.
How are you relieving your stress? Here are 3 tips to do today, that will help you feel better and take care of yourself. It all starts with you. Stay safe my friends.
04:28
January 8, 2019
Episode 12: What makes you happy? Why don’t we ask ourselves this question?
Ask yourself what makes you happy. Seriously! We ask everyone around us, we tend to everyone’s needs, but forget to ask ourselves, what makes us happy. Find what that is and do it. Take care of yourself, DAILY.
07:10
January 7, 2019
Episode 11. Give yourself a break and relax.
Give yourself a break. Don’t be so hard on yourself and know that sometimes you have to take a step back and reset. Live your life the way you want to. Remember to practice stress reduction tips daily and take care of yourself. For more tips head on over to: https://coursecraft.net/c/Wellnessforyou
04:20
January 1, 2019
Episode 10: If you can’t control it, let it go.
A huge form of stress is trying to control things that are simply out of your control. In life all we really can control is ourselves. You can control your thoughts, responses, your words and actions. You simply can’t control others. This mantra is amazing and will help you remember to let go of all of the things that are taking up your precious time.
01:59
December 27, 2018
Episode 9: Managing stress with exercise.
Imagine feeling better with simple movement. Regular exercise will help boost your mood, health and well-being. It will also help reduce tension. So amazing. Start moving today to feel better. Start with 10 minutes and take it step by step.
03:01
December 19, 2018
Episode 8: 5 easy tips to reset and beat stress today.
These 5 tips can help you beat stress and have a beat stress strategy. You can find my free 1 minute meditation here and more helpful tips: https://coursecraft.net/c/Wellnessforyou
03:50
December 16, 2018
Don’t hold onto things you can’t control.
Repeat this mantra three times; I release things that are no longer in my control. This mantra is from the book, My pocket Mantras by Tanaaz Chubb. Make sure you repeat this mantra three times.
02:50
December 14, 2018
Episode 7: Visualize your day
This is another great way to relieve stress and the benefits are enormous. Another mindful tool to add to your daily self-care routine. It all starts with you and you are awesome.
03:28
December 12, 2018
Episode 6: How stress changes our lives as First Responders and what we can do to make it better.
Join me as I share this interview with you with a First Responder. He had loads of stress and wasn’t managing it at all. He speaks openly about cancer, his anxiety and how he manages his stress now. He wants to help as many people as possible with his story. Thank you Rush.
39:53
December 9, 2018
Stop & breathe. You can do this anywhere.
It’s important to stop and breathe. Relax your body with each breath. Reset your body and mind, with this simple technique.
03:21
December 7, 2018
Counting to relieve stress.
This is another easy way to relieve stress, that is quick and easy. Remembering to take care of yourself daily and not waiting for a day off to do so. Practice this daily.
02:49
December 7, 2018
Episode 5: With every deep breath, you can relax.
Your breath can help you relax and help you release tension in your body. I love using this with my meditations and as a daily exercise to practice self-care. Take time for yourself every single day.
02:33
December 5, 2018
Episode 4: Release stress with this mantra.
Focus on your breath. Grab a pen and paper and write this amazing mantra down. This book is amazing. Pocket Mantras by Tanaaz Chubb. Take daily steps to take better care of yourself. Don’t wait for a day off. Do it today.
02:27
December 4, 2018
Episode 3: Doing things to feel less stressed & better.
Sometimes things show up and can cause total chaos. It’s important to take time daily to take care of ourselves even if it’s only five minutes. I found a great technique in the Mindfulness to go card deck by Dr. Jan Chozen Bays, MD. It’s all about looking up and looking around. I love what she wrote about opening up your field of vision and really taking a look. Amazing. Hope this helps💙🌻.
03:01
November 30, 2018
Episode 2: Quieting the mind
It’s important to do things daily that are going to make you feel better. This practice is amazing and has helped me immensely. Hope it also helps you.
04:03
November 21, 2018
Episode 1: Hitting the pause button.
In this episode I share the practice of just pausing. Sort of like when you pause a song you’re playing or a movie. It’s important to slow down and realize that it all starts with us. As a First responder for over 20 years, I know the importance of slowing down and taking time for myself.
01:17
November 20, 2018
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