We are not going to always agree with everyone. We are not going to have the same beliefs. We are not going to have the same goals. We are not all going to have the same experiences.
One cannot spend energy helping another, without finding an even larger benefit for themselves.
Look for and recognize the good in others -ultimately find the best in yourself.
Restorative sleep is a critical aspect of your physical and mental health. Your body does many amazing things to keep you healthy while you’re asleep. Immunity is bolstered, muscles are repaired, hormones are rebalanced, and new cells through out your body are created- these are just some of workings taking place while you rest.
Everyone occasionally has troubling falling asleep, staying asleep and maybe not feeling rested when you wake up or feel tired during the day.
Here is a listing of items which could assist you during those occasional sleepless times.
The scent of lavender
A sound machine with ocean waves, or gentle rain
An eye mask to block out any unintended light
Cooler room temperature
A warm shower or bath
A weighted blanket, comfortable clean bedding
Sleeping in a bed, with an appropriate mattress and pillow(s)
Magnesium and Calcium -both induce calming responses in body chemistry
Mindful Breath work… focusing on an inhale through the nose, and a longer slower exhale through the mouth, repeat as the heartrate begins to slow
Nothing is more healing than sleep.
If sleeplessness becomes a chronic issue, consulting with your primary care provider is suggested.
Understanding how our bodies respond to what we put in them, and even making minor changes can significantly alter our energy levels.
Learn more about your choices and their impact.
When you skip self-care and take care of everything and everyone else first… eventually it catches up with you.
You feel it in your mood and your energy. Your ability to rest and enjoy your favorite activities has become compromised. You realize, you are your own worst enemy.
Take care of you. Its not selfish, It is essential to you and those who depend on you.
It’s ok to cancel a commitment, not answer a call or just say no.
It is also ok to change your mind, want to be alone, take a day off and not tell anyone and simply do nothing.
You can chose to take a walk, meditate, read a book, feel the warmth of the sun, gaze at the moon and stars, admire the beauty of nature, place your hand over your heart and feel it beat, close your eyes and appreciate your your ability to breathe.
Mind over matter. Visualize. Begin with the end in mind.
Not sure how to start?
Write it down, so you can See it.
Read it out loud, so you can Hear it.
Close your eyes, so you can Visualize it.
Train the mind - the body will follow.
You can talk yourself into or out of anything.. why not focus on caring for and investing in yourself. You and those you care about will all benefit.
Many thoughts come to mind when you do yoga for the first time.
As you stand in the back of a class, or unfurl a yoga mat at home, it can all seem like a lot of wobbling on one foot as you struggle to figure out a pose. But even if… Read more
Curious if there is a yoga out there for you? Just a beginner? Have some chronic restricted mobility or pain?
How we age is a choice; with gratitude or misery.
Have gratitude and laugh frequently -they’re both contagious and fountains of youth
A body in motion, stays in motion -take a walk, try yoga, just move
You are what you eat -eat your veggies, drink your water, nourish your body…don’t just feed it
Use it or lose it -have a purpose and stay connected, get out there… you’ve got good stuff to share
HEALth -
Food as Fuel
Nourishment & Satisfaction
Mindful Self-care
Sustainable
Wellness from Within
Being the Best Version of Yourself
Your Choices - Your Habits - Your Wellness
DIEt -
Food as Enemy
Deprivation
Quick Fix
Short-term
Numbers and a Scale
One Size Fits All
Ready to focus on Your Health and HEAL?
Your greatest display of strength and character in life comes at the time you are able to help someone else as you weather your own storm.
These simple acts will put your own storm in perspective.
There is always someone in need of
a kind gesture
a smile
a word of encouragement
or a hug
all are simply "Priceless"
Years ago, my Chiropractor mentioned I was not breathing with my belly… my upper body was a disaster of chronic tightness and pain. I was stressed and filled with anxiety.
As I’ve focused on breath through mindfulness & yoga... there has been a significant change in my body tension and overall sense of well being.
You can train your body to breathe in through your nose, expand the breath into your belly and gently exhale in the same manner. This is very similar to when we unconsciously take in a deep breath and release a heavy sigh to relieve ourselves and take a pause during a stressful situation.
Over time, it’s a Habit you no longer to focus on... you begin to breathe this way without focusing, as your body realizes how much more efficient it is.
I’d say it’s worth a try...
Understanding how our bodies respond to what we put into them; making minor changes can significantly alter our energy levels and overall health.
Do you know the impact of what you are consuming through food or drink?
Each of our bodies is like a chemistry beaker, everything we put in causes some sort of a reaction.. some good, some not so good and some really awful.
Doubtful of that? Consider:
children at a birthday party after the cake and ice cream
the impact of alcohol after 1, 2, 3 or maybe 4 drinks
how drinking coffee when you are tired can energize you
"We are what we repeatedly do"
-Aristotle
Habits make up a portion of our day, while we are running on auto-pilot. Many many habits are healthy and normal. Some habits simply are not and cause more harm in the long term.
In reality, one does not quit a habit, without replacing it with another.
The challenge is to identify the triggers for the unhealthy habit and incorporate new ones with healthier choices.
Trying to quit smoking? Trying to cut back on or quit sugar? Trying to drink more water? Trying to exercise more?
For many it is a physical addiction to the unhealthy substance or its impact. For many it is a stress relieving or social habit. For many unfortunately it maybe both.
It’s not that some people have willpower and some don’t. It’s some people are ready for change and some are not.
Some are able to make changes alone. Some need a little support and guidance.
Don’t fear change, fear not changing.
Pace yourself. Small steps. You’ll get there.
A routine morning walk, and a new perspective emerges.
The power of being in the moment and focusing on the here and now.
I had quite the reality check with this recently. To provide you a little bit of background -a few months ago I started walking regularly in the morning in these frigid temperatures. I take the time to bundle up warmly and venture out to take a 20-minute walk on the icy road.
The walk itself has been therapeutic and I’ve enjoyed every moment of it with the exception of the frigid cold temperature.
Recently on a much warmer day I started out for my regular walk and glanced up at the end of the road - suddenly I stopped. It looked like such a far distance to walk -it was overwhelming, and I paused for a moment and contemplated turning around and going back home.
However, I chose to stay and be curious. I thought I’ve been taking this walk for months now it’s simply 20 minutes 10 minutes down the road and 10 minutes back. Why was this morning so different?
I realized that because of the usual frigid temperatures and iciness; I was previously focusing on where my feet were and huddling up inside my layers of clothing. as a result I was focusing just on 20 to 30 feet in front of me. I was simply enjoying nature and being lost in my thoughts- and then before I knew it the walk was over and I was back home.
This morning the weather was so much nicer my footing was more grounded I looked at the end of the road and it was daunting.
Lesson learned – there is so much value when we focus on the here and now and enjoy what we’re going through.. and stop stressing over what is ahead.
We can appreciate what we can focus on, touch and change. Taking those mindful small steps will get us exactly where we need to go. We will surely set ourselves up for repeated cycles of failure if we look too far down the road for too long – as it simply seems too overwhelming.
Are you treating yours with respect?
Health is a relationship you have with your body. A powerful and interesting way to look at it. Your diet is everything you expose yourself to.
It is what you listen to, what you read, what you watch, the people you hang around, the entertainment you engage in, your hobbies, etc…
Are you being as supportive of its needs as you could be? Are you protecting it from harm? Are you nourishing it? Are you showing it love?
Moving and gently stretching our joints with intention is something we all need… Although it’s so difficult to take the time and have the discipline to do it on our own.
Moving around, free of chronic pain and movement restrictions?
I focus on supporting my clients to move mindfully and create mobility where stiff achiness generally resides. This can be addressed through any or all of these -Mindful Movement sessions, Massage Therapy and Health Coaching or Wellness Classes.
Let me help you bring some healthy mobility back into your life!
Mindful Movement is available in person or remotely 5 times a week -offering you an opportunity to be guided through a serious of movements which will enhance your mobility and minimized the impact of most arthritis associated with aging.
Healthy Habits is a 6 week program allowing you an opportunity to explore how your current choices affect your health including weight and inflammation = which is PAIN.
Tailored to You personal health coaching is by appointment; schedule your introductory 20 Minute session today.
Massage Therapy is available by appointment.
It is a misguided belief that self-care is self-indulgent or being selfish. It is simply caring for yourself. A necessary source of support for various areas of your life that play an important role in your health and wellbeing. Self-care promotes your ability to be the best version of you in all the areas of your life.
Most self-care is sabotaged by STRESS… too much or not enough of something.
Self-care can fall into any of the following categories which play a role in creating or calming stress for everyone:
Nutrition and Hydration
Physical Activity
Managing Stress and Emotions
Rest
Relationships
Physical Hygiene, Medical and Dental
Environment
Fun
Self-Compassion
Finances
What if we considered and prioritized self-care as a small daily goal?
What support can I offer you?
I am a Licensed Massage Therapist - I am familiar with the aging body and the chronic pain associated with it, I understand the limitations this causes in physical activity.
I am a Trauma Informed Yoga Teacher -I don’t teach headstands or other intense yoga poses, I teach moving mindfully and create mobility where stiff achiness generally resides.
I am a Wellness Consultant -I aware of the impact that too much or not enough of certain things cause imbalance in our bodies and ultimately our health.
I am an Integrative Nutrition Health Coach- I have studied 100s of different dietary theories, practical lifestyle management techniques, and innovative coaching methods. I recognize and appreciate, one size does not fit all when it comes to making healthy choices. I practice a “whole person” approach to healthy habits by embracing your current preferences and guiding you through alternatives.
I have been a successful participant with losing and managing weight-loss -I have personally experienced the Mind over Matter struggles with changing habits.
I am familiar with depression, anxiety and their associated mood and health effects -I understand that everyone is unique and requires a different type of support.
I am familiar with Diabetes, Dementia, Alzheimer’s and Eldercare -I am intimately aware of the challenges life brings at times, and am able to provide approaches to managing self care.
I am a wife, mom, stepmom, gramme, daughter, caregiver, friend, introvert, excellent listener with the ability to ask thoughtful questions and provide empathy, feedback and make connections between choices, habits and identifying the impacts on one’s health.
There is always time to change the path you are on.
Maybe a conversation, with a Health Coach familiar with numerous diet approaches could assist you. Perhaps a Massage Therapist who has specialized in helping clients manage chronic pain for over 15years would have a suggestion or two on how to address some of your concerns of aging and the accompanying daily aches. Could a Trauma Informed Yoga Teacher potentially guide you through some mindfulness, gentle movement activities to safely become more active and in better physical shape all while restoring some balance to your life?
What are you waiting for? Yesterday you said tomorrow… lets get started, the choice is yours.
When you fall, fail or lose balance -Be curious, look for and see areas in need of adjusting. Take the opportunity to make new connections to yourself, those around you, to your environment and your daily routines.
Balance is only possible after Imbalance
