Healthy Self - Heal Thy Self

When you start taking care of yourself, you start feeling better, you start seeing yourself better and you start getting healthier.

You are choosing to live better, and choosing not to simply exist.

As we age, the more personal responsibility we are able to take; the greater the results and the more truly golden are the retirement years.

Do you know why you make the choices you do? How READY are you to change? Could the key to sustainable change start with you spending time observing and learning about yourself and your preferences? Taking time to really gain an understanding of how you got to where you are today, then moving toward a clearer picture of where you’d like to be.

What are you drawn to?

Opioid Alternative - Chronic Pain Management Update for NYS

As a wellness professional for almost 20 years, I have specialized in supporting my clients in managing chronic pain through Therapeutic Massage, Healthy Lifestyle Choices and Yoga inspired Mindful Movement sessions.

Consider why you stopped...

You’ve had success in the past. Things were going well. You were feeling good had more energy and less brain fog. You were sleeping through the night and waking ready for the day. You lost a few inches and pounds. You were more active and simply healthier than today.

What happened? What healthy choices did you stop making?

• Did you start saying YES to everyone and everything - and NO to yourself?

• Did you stop planning your meals before going for groceries?

• Did you start skipping meals?

• Did you start snacking more on convenience foods?

• Did you change the amount of water you were drinking?

• Did you stop taking supplements that were filling the gaps in your nutrition?

• Did you get caught up in social media and begin spending less time moving?

• Did you let your self-care routine slip away?

Being healthy is about having a kind, supportive, caring and nurturing relationship with yourself.

You made your relationship with yourself a priority in the past. You can do it again. You may not need to be searching for something new… return to the routine and choices that worked before.

Curious about working with us?

Hear what our clients are saying about working with us.

What direction should you go?

Mediterranean? Keto? Vegan? Vegetarian? Intermittent fasting? Low-Glycemic?

These are just a few and there are so many more “diet approaches” to choose from! How do you know which to try or is right for you? Before going down one path or another; consider these questions honestly. Changing eating habits is hard enough -Don’t set yourself up for self sabotage and failure by not planning and making a solid decision on which path to take.

• What is you goal or objective? Losing weight? Getting healthy?

• Does it fit into your current lifestyle? Meals made at home? Food ordered in? Dinning out?

• Is it flexible? Or is it ridged and based on extreme restrictions?

• Is it sustainable? Is it for a lifetime of habits? Or a quick fix?

• What is the financial cost involved? Is that sustainable?

• Do you have regular access to the food?

• How much time is necessary for preparation? Are there time saving options?

• What is your motivation for choosing one over another?

• Is it based on counting, measuring or recording consumption?

Your success will be based on the results of an honest assessment of these questions. No matter which approach you decided these items should definitely be part of your path:

• Sustainable

• Balanced food groups

• Flexible - because life happens!

• Based on non-processed food choices

• Mostly real food choices -not made in a Factory

• Proper hydration

• Cost Effective

• Well supplemented to cover the gaps in nutrients

• An approach that is coupled with physical activity and restorative sleep.

Who’s path are you on?

What are your food triggers?

Some are harmless. Some are mild annoyances. Some are a bit overwhelming. Many are habitual. Some are food based. Some are based on certain places or people. Some are rooted in certain activities or situations. Some can be addressed by changing a current choice for a healthier one.

We all have them. Can you identify yours?

Wine with Pasta

Pizza with Wings

Dessert with Coffee

Beer with Pretzels

Chips with Dip

Our attitudes reflect in our health and well-being

We all need reminders, nudges or words of motivation to focus on what we have, what we have gained and what is truly important.

A serving of empathy and humility will guide each of us through process… and improve the health and wellness of our mind, body and spirt.

• Healthy - take sometime to think about it

• Healthier -take sometime to write it down

• Amazingly Healthy for you and another - take the time to demonstrate to another

Studies have shown that shifting our focus toward gratitude can have long lasting health benefits as we age.

How do YOU demonstrate GRATITUDE ?

Definition: the quality of being thankful; readiness to show appreciation for and to return kindness.

How do YOU demonstrate EMPATHY ?

Definition : the ability to understand and share the feelings of another; to be with and understand others' emotions. To hold space for another unconditionally.

How do YOU demonstrate HUMILITY ?

Definition : the ability to be confident in your decisions, and not need or desire others to pay attention to them. To do what needs to be done without explanation or fear of judgement.

Re-steady your Balance

Being healthy is about Balance.   The most practiced yoga teacher cannot hold a tree balance pose constantly. Somedays are easier than others. Its about making small adjustments to "re-steady" our Balance. The more practiced you are at re-steadying yourself -the more habitual it will be.  

Small adjustments help us re-steady and find balance.

Approach to Sustainable Change

A productive approach to sustainable change…consider the positive habits you already have concerning a healthy lifestyle and amplify those behaviors.

Change that is motivated by fear, guilt, regret or a desire to fix a perceived weakness often leads to negative a self-defeating cycle in which we try and fail and keep being reminded of what is not working.

Focus and build on the positives, leave the negatives behind.

Everyone Feels Anxiety at Some Point

Manage anxiety with mindfulness.

Mindfulness is about focusing on the present moment and being fully there. You can practice this while sitting still, or it may be easier to start with guided breathing or a yoga or meditation session. With practice, mindfulness can help you redirect or quiet the anxiety.

Curious on how to begin simply? Start by closing your eyes, now observe your breath by focusing on an inhale and then an exhale, repeat. Become aware of the areas of your body that move by your breath. You have just been mindful and fully in the moment.

It takes practice, there is no perfect, no judgment.

Mindful Movement -Anxiety and Mild Depression

Anxiety and mild depression tend to interrupt the ability to focus…

The delivery of Mindful Movement provides an opportunity to gently realign the thought process and promote awareness of quieting the mind, simply listening, and moving.

Mindful Movement facilitated by Rebecca Albert, LMT INHC RYT200 of Body Be Well Solutions is a yoga-inspired program designed for those interested in a physical experience to maximize movement and increase body awareness. We work through various movements and focus on mindful breath to improve balance, focus, strength, and mobility.

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.

Mindful Movement for Young Dancers & Moms too!

Many struggle with the mindset of not being flexible…

Resulting in lost opportunities of fully experiencing the simple movement of the body. Mindful Movement carefully takes participant through a series of stretches of mindfulness to promote each to being the best version of their own body no matter the size, shape or age.

Mindful Movement is a yoga-inspired program designed for all ages interested in a physical experience to maximize movement and increase flexibility. We work through various movements and focus on mindful breath to improve balance, focus, strength, and mobility.

Mindful Movement is offered by Rebecca Albert, owner of Body Be Well Solutions. Rebecca is a successful local Massage Therapist, Health Coach and Trauma- informed Yoga Teacher.

Special offering - “Delaney Schroer Dance Special” - 10 sessions $100 purchase now through 09/01/2022

bodybewellsolutons.com / 716-316-2511

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.

Healthy is Inside Out

If you get the inside right, the outside will fall in place. Focus on making healthy choices for yourself and you will experience the bonus of feeling and looking healthy as well.

Carrots are an excellent source of vitamin A, with one serving providing 184% of your daily value plus:
Vitamin C -Calcium -Iron -Biotin -Vitamin K1 -Potassium -Vitamin B6 -Lutein

You are what you eat… it shows in how you move and look.