Does aging always equate to having pain? Your Choices & Mindfulness

Why is it that we ignore the small discomforts in our bodies and don't respond until we're in full blown pain or have lost the function or ability to do something?

As we age, many shrug off small messages coming from our bodies as simply aging. However, what if we started paying attention to those subtleties?

A mindful part of aging would be to respond and be in the moment with curiosity about the discomfort that we're experiencing.

Consider an example if we are experiencing chronic shoulder pain and it turns out that pain is our dominant hand that we all hold our cell phone or our mobile device with. That particular position is chronically causing repetitive strain on those muscles.

Potential solution -put the mobile device in another hand when the discomfort or the tiredness in the arm is experienced; take a stretch or even put the device down for awhile to allow for rest.

Respond instead of delaying and waiting for full blown pain and loss of function and the need to react!

Hello! I'm Rebecca.

What support can I offer you?

I am a Board Certified Health & Wellness 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 change for alternatives.

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 am aware of the impact that too much or not enough of certain things cause imbalance in our bodies and ultimately our health.

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.

I am on this journey as are each of you…life with it twists, turns and …. well all the things.

A Shift in Perspective

Not sure how long ago I came across this, or even where I did. But it seems whenever I need to make a slight adjustment on where I’m going or what I’m focusing on… I stumble across this.

Strange how what we need, is generally right there when we need it… everything happens for a reason.

One day a professor entered the classroom and asked his students to prepare for a surprise test. They waited anxiously at their desk for the test to begin. The professor handed out the question paper, with the text facing down as usual. Once he handed them all out, he asked his students to turn the page over and begin. To everyone surprised there were no questions… Just a black dot in the center of the page.

The professor seeing the expression on everyone’s face, told them the following; I want you to write what you see there. The students confused, got started on the inexplicable task. At the end of the class, the professor took all of the answered papers and started reading each one of them aloud in front of the students. All of them with no exceptions, describe the black dot and its position in the middle of the sheet. After all, had been read, the classroom silent, the professor begins to explain -

I am not going to grade you on this, I just wanted to give you something to think about. No one wrote about the white part of the paper. Everyone focused on the black dot, and the same happens in our lives. We have a white paper to see and enjoy, but we always focus on the dark spots.

Life is a gift, with love and with care and we always have reasons to celebrate..  nature renewing itself every day, our friends around us, the job that supplies our livelihood and the miracles we see every day. However, we tend to insist on focusing only on the dark spots, health issues that bother us, the lack of money, a complicated relationship with a family member, the disappointment with a friend etc.

The dark spots are very small compared to everything we have in our lives, but they are the ones that pollute our minds. Take your eyes away from the dark spots in your life. 

Synergy with Others

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.

Support restorative sleep

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.

Nourish? or Simply Eating?

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.

Get out of your own way

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.

Where success begins

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.

What actually happens to your body when you start doing yoga?

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?

Fountain of youthfulness - Your Choices

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

Can't find a "DIEt" that works for you?

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?

Kindness is contagious

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"

Upper Body Tension & Pain? How are you Breathing?

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...

Do you know your chemistry?

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

What is a habit?

"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.

Change is a choice

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.

Here, now, within your space -Mindfulness

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.

Your diet is not just what you eat

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?

As you age, what will be most important to you?

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.

Mindful Self-care

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?