Life Does Not Have A Remote

Do you KNOW you need to make some changes to be healthier?

Do you WANT to make some healthy changes?

Are you READY to make some changes to be healthier?

Simply KNOWING and WANTING to make change is unfortunately not enough. More importantly -You must be READY!

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.

Life does not have a remote.

Are you READY to get up and make a change and choose a healthy path yourself?

What is Mindful Movement Really?

As a licensed massage therapist specializing in chronic pain for almost 20 years I felt there was a need to bring a form of yoga to many of my clients. Massage therapy is beneficial for many, especially those dealing with chronic pain.  However, what I’m able to offer as a massage therapist in a session, is short term.

… retain / regain movement function typically lost with aging and chronic pain.

I’ve been suggesting yoga to my clients who are typically between the ages of 40 and 75, equally male and female.  Most of them are dealing with some form of chronic pain including frozen shoulder, scoliosis, neuropathy, disc herniations, migraines and joint replacements to name a few. 

The response from my clients when I’ve suggested trying yoga has been… “there’s no way I can do yoga, I’m not flexible, my body doesn’t move like that”.

 I decided to focus on developing a type of “Mindful Movement” program that was inspired by some basic yoga poses.  The intent is to assist my clients on improving the quality of their lives by sharing ways to move daily to manage some of their chronic pain when they’re not in a massage session with me.

• Participants are diverse in age, gender and abilities.  Use of the chairs has been an important aspect for some, especially as we have been focusing on balance and stability. 

• Each session begins slowly with mindful breath work. 

• We then moved into a series of movements to warm up joints and various muscle groups to increase movement and flexibility. 

• A flow of a standing yoga poses, with chair modifications for those in need is where we pull our movements together. 

• Sessions end with additional breath work and a short meditation.   The overall focus is on being mindful of posture, movements and intention of activity, emphasizing how beneficial even gentle movement can be daily.

What people are saying:

-my shoulder pain is 75% better immediately after class and continuing on.  

-thank you for the session this morning, it lifted me physically and my spirits.

-this is exactly the movement I was looking for, not too little, not too intense.

-as you know I have always been resistant to going to yoga classes for many reasons. however, you have made your class such a safe place to practice yoga regardless of ability.

Pace yourself

When we move too quickly or jump from one step to the next, we risk stumbling, falling and becoming stuck. We then have the natural tendency to become frustrated, overwhelmed and may stop moving forward all together.

In the same manner if we move too quickly through making healthy choices, there is little opportunity for those choices to become healthy habits.

A series of small steps will take you where you want to go; each of them provide the balance and support to take the next step.

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?

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.

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.

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.

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

Allergy Season Natural Options

Support your immune system naturally to get comfortably through this allergy season.

• Apple Cider Vinegar -Cleanses lymph system and assists in breaking up mucus

• Probiotics - Offer balance , over 70% of your immune system is in your gut

• Nettle Tea - Helps to reduce the amount of histamine in the body

• Local Honey - Promotes strengthening the immune system

Daily Walking Positive Impacts

Make it a habit - pick a scheduled time of day (morning, afternoon evening) and a set amount of time (starting with 10, 15 or 20 minutes) and GO!

Your health and overall wellness will benefit in a variety of areas.

• stimulates digestion

• improves brain clarity

• promotes development of regular sleep habits

• bolsters creativity and problem solving ability

• conditions full body muscles and strengthens bones

• increases endorphins and benefits daily mood

• lowers blood pressure

• decreases stress and anxiety

• enhances mindfulness and a connection to nature

• supports a healthy metabolism

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...

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.

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?

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?