I've recently started back working at the local library and my body isn't happy about it. It feels stiff and achey. Although I'm free to move about the library and don't have to be glued into a chair, there isn't a lot of movement baked into my day with the exception of shelving books.
I thought I could manage this by doubling down on exercise and movement before and after my work day, but it's not enough. For me, and most, I would argue, the secret to feeling well is to move THROUGHOUT the entire day. Get the blood flowing and the lungs working. The challenge? Making sure it gets done. Here's my solution:
My solution simply consists of a whiteboard (I just love the feeling of control a whiteboard gives me!) and a magnetized timer. When I'm at work or when I know I'll be doing something for a long period of time, I set it to a block of time (40, 50, 60 minutes). Once the buzzer rings, I have to do the items listed on the board. Every time I do the list of items, I mark it with a check mark (that feels good too). I'll change the movements every week. My goal is to do these movements at least five times a day, spread throughout my day. I'm still doing my regular workout in the morning, which includes some cardio, strength and Foundation Training. The difference is that I'm also building in movement throughout the day, instead of just at the beginning and end of the day.
So far, I've been doing this for the past few days and I feel GREAT! I'm even doing these exercises on the days that I'm not in the library. My body goes to bed at night thanking me for taking care of it ALL day. If you'd like to join me in this challenge, let me know and I'll help get you set up with everything you need, including a movement plan!
With the pandemic, everything seems amplified. Good and bad. I, like most, have had many high points and low points over the past year and I'm realizing how much my wellness is affected by these hills and valleys.
I've recently been in somewhat of a valley and have been very overwhelmed with my life. I have a tendency to bite off more than I can chew. I wish I had more structure to keep my organized and disciplined with my time. But until things are back to normal, I have to hold myself accountable and figure this out.
I recently complained to my husband that my well has run dry. The more I've thought about it, the more I'm realizing what a great analogy a well is for one's "well"ness. There are three things that impact a well. The first is water flowing into the well from the ground. The second is the bucket emptying water from the well. The third thing that impacts a well are cracks and breaks in the walls.
I've been assessing my well and I'm finding it to be an amazing construct for me to use while in this valley of being overwhelmed. I can easily sort areas in my life into these three variables - water, buckets and cracks.
1. Water - for me, my well is filled when I get regular exercise, spend quality time with my family, connect with others in a meaningful way (I really dislike texting and social media!), breathe well, hydrate, express gratitude, help others and learn new things.
2. Buckets - I have many buckets in my life and I wouldn't have it any other way! My family, work, my dog, caring for my house and garden, helping others. All of these things take water out of my well, but that's okay! As long as I replenish the water!
3. Cracks - These are areas that need to be eliminated or resolved. Negative people, negative thoughts, whining (which I do often!), things that aren't serving me.
This "well" analogy is proving very useful to me in providing structure in assessing how and why I'm feeling the way I am. Both in my mind and in my body. I'm very lucky to have a good friend, Veronica Scanlon, who is not only an amazing yoga instructor but also a women's wellness educator. She and I are partnering up with the Little Silver Library to provide a Wellness Workshop to the community. We'll be talking about the framework of a wellness "well" and she'll provide lots of ways we can replenish our wells. This will take place on Friday, March 12th at 11 am. Please join us! You can email the library at firstname.lastname@example.org to reserve your spot!
Happy New Year! Tis the season for resolutions! Diet plans, cleanses and extreme workout regimes. Do you know what I say to that? "No thank you!”
As I’m nearing 50, I’ve realized that the secret to good health is LISTENING to your mind and body. So many answers come from within. The hard part is listening - not ignoring or numbing or denying. Listen to what makes your body and mind FEEL GOOD, and good things will flow.
Three years ago, almost to the day, I found myself in a situation where I wasn’t listening to my body. I was dependent on acupuncture, daily Advil and constant icepacks to keep my neck pain at bay. I used to spend every night wishing I could cut my head off just to relieve my neck pain. I developed an ulcer from the daily Advil (one pill a day for five years will do that to you!) so my doctor prescribed muscle relaxants and then, when those didn’t work, opioids to help me with the pain - $2 for 50 pills with no warning from him - what?!?!?!!? Luckily I had the sense not to take them.
Here’s some more background for you. I had been struggling with countless injuries for over 30 years and could never get ahead of them (knee, back, shoulder and neck). I did all the right things - ate well, worked out daily and put my health first. I cross-trained - sprint triathlons, yoga and weightlifting. But I was digging a deeper grave for myself because I wasn’t moving correctly. Yes, I was going to the gym for an hour a day and walking my dog twice a day, but in between I was sitting in front of my computer in a locked position. Then I would dive into my workout without unwinding my body.
Thankfully, I finally realized that being dependent on others to make myself feel good wasn’t working so, by chance (I think the universe working in mysterious ways), I dug out a book that had been on loan to my neighborhood friends for years. It was a book on Foundation Training. I had dipped into the practice years back to address my back injury and it worked like a charm but then I passed the book along to friends. I didn’t keep it up and went back to my daily grind.
With the Foundation Training book back in my hands, I started with a few exercises every day and could feel my body responding. Foundation Training opened up a conversation with my body that I had never had before. Within a few weeks I felt like a completely different person. I felt supported, powerful, nimble and the best part - it was addressing my pain. I wanted to learn more. There was a certification in Santa Barbara happening that next month so I booked it. I went with the hope that I would learn tools to get my body back on track. I came home feeling like Wonder Woman.
At the time, I owned a thriving antique and interior design business so I never expected to become an instructor, but once I experienced the work firsthand from Dr. Eric Goodman and his team, I had to share it with my community. What a gift! To be able to share this amazing work that brought me back from the brink.
I now treat my body with newfound respect, patience and kindness and it’s paying me back in dividends. It’s karma at its best. The greatest gift this holiday season was going on a New Years Day hike with my family feeling SO ALIVE! Cruising up very steep terrain feeling in complete control of my body! Carpe diem!
My sole goal in teaching Foundation Training is to help people make THEMSELVES feel good in their bodies. To feel strong, nimble and confident.
Foundation Training gives YOU the TOOLS to put yourself back in the driver’s seat of your wellness. Here's how you can learn more...