The Power of Mindfulness and Yoga

By Courtney Marden

 

I stood there staring at a blank wall, the scent of lavender filling my nose, trying to find my “drishti.” I was attempting eagle pose for the first time, and it wasn’t going well. When I was in eighth grade, my 500-hour-trained yoga teacher mom led a teen yoga class in our town. I felt obligated to go, so each week I dragged my friends along, and we laughed as we attempted the weird sounding poses, and we barely listened to her inspirational messages, checking our watches instead to see if it was time to leave. Back then, I laughed at people who preached about mindfulness or who emphasized the importance of self-care. I didn’t think there was anything I needed to do to “improve” myself. Once I started high school, I thought I was doing everything right; I was on the cross country team, I had a large group of friends, and I felt like I fit in with my peers. 

I was so consumed with what I was supposed to do that I never slowed down enough to figure out what I wanted to do. My brother has played soccer his whole life, and everyone knows that about him; it defines him. My sister played volleyball throughout high school and was also known for designing and sewing her own clothes. I, on the other hand, followed the crowd without trying to find my own niche. After pushing myself too hard in cross country, it became a chore, and all I wanted to do was quit. Eventually, I listened to my gut and did just that. But to me it was so much more than quitting, which has such a negative connotation - for the first time, I decided to do what I wanted to do instead of what I thought was expected of me. I could not force myself to love something that was not on my horizon. 

Stopping cross country after the fall of my sophomore year allowed me to slow down and to breathe for what felt like the first time in my life. I started to focus on what, and who made me truly happy. I found friends with whom I could be myself. I wasn’t keeping up a persona, and I could share the fact that I went to therapy and loved bubble baths. The need to be a “normal” teenager disappeared. 

The truth is, I had a flame inside of me that had just not been lit. I found my passion. I started to read “self-help” books, and I subscribed to Eckhart Tolle’s teachings, focusing on staying in the present. I listened to podcasts instead of the Top 40 hits playlist, and I spent weekends at retreats instead of parties. I found other authors and teachers who taught me about connection, and I started going to yoga in earnest, which of course thrilled my mom. In yoga, I started to pay attention to what I was feeling, which is something so basic yet so foreign. Through yoga, I found my sport, my hobby, and my passion, and by focusing on mindfulness, I found peace. 

Mindfulness has helped me to stay present, and yoga has allowed me to love myself and to accept the monkeys jumping around in my brain. Actually, I now appreciate my monkeys; they teach me something new each day about how my brain works. I’ve learned that all I need is a quick up-dog and some deep exhales to cure a frustrating brain fog. I am able to quiet my scattered mind and be attentive. I learned, through yoga, not to take myself too seriously. When my sweaty palms slip off my mat and I tumble from a pose, I’ve learned to laugh at myself. I know when it’s time to take a step back, to be content with where I am and what I am capable of completing. I also know when to push myself and persevere through the burn of a pose. Through balancing in yoga, I’ve constructed balance in my life. I can sit for the sake of sitting, and I can allow myself to live in the moment, not regretting the past or worrying about the future. 

Home Workout Motivation!

By Claire Gendron

I’ve always played sports and liked to exercise, so, given our current situation, I’ve started doing more at-home workouts to stay active. Each week I’ll be sharing a few specific ones that I’ve done through different platforms and programs, and encourage you to check them out.  

When the yoga studio I had been going to closed, I started a free, 30-day trial with the @alomoves app. They have a variety of classes and series specific to yoga, fitness, mindfulness, and flexibility. What I love about their program (I also use their website from my computer for a larger screen) is the ability to filter classes by duration, difficulty/intensity, style, and instructor to find exactly what you’re looking for. I especially love Koya Webb’s “Sunrise Stretch.” I’m definitely not a morning person, and I’ve found that it takes me a lot longer to wake up without school or a place to be, but this quick, 15-minute class has become part of my morning routine. It's more of a full-body stretch than a yoga flow, but it’s a perfect way to incorporate a little energy and movement into your morning. It’s also a great way to loosen up if you worked out the day before, or are planning on working out later that day. 

I’ve had the Nike Training Club app for over a year now, and to encourage everyone to stay healthy and active during this time, they’ve included all of their premium content with the free membership. Similar to AloMoves, you can filter their workouts based on equipment available, intensity, length, style, and more. One of my favorites is the “Speed Round” 15-minute HIIT workout. The only equipment needed is a jump rope, and the instructor leads you through a warm-up, three endurance rounds (each increases slightly in length), and a cool-down. It’s a quick, efficient way to get your heart rate up and break a sweat, and it’s great for cardio conditioning and endurance. It pairs well with a lighter strength workout, or try challenging yourself and doing it twice.

Another platform I’ve started using is @ninaadgal ‘s newly-launched app. Her app has a variety of workouts targeted at toning and building lean muscle, and most only require light weights. The full-body workouts are around half an hour, while the specific body-part ones are shorter and can be done a few times or combined with others. The “10 Minute Arm Burner” has become one of my go-tos; it’s quick and done with light weights (I use 3lb), but I can definitely feel it by the end. Nina’s energetic personality makes it fun and engaging, and the exercises follow a 50-second on, 10-second off format, which I find is easy to follow and keeps me focused. I’d suggest these workouts if you’re looking for something strength-focused towards a specific area, and if you prefer a more light-hearted and personal training style. 

The Time is NOW!

“A mind that is stretched by a new experience can never go back to its old dimensions” —Oliver Wendell Holmes 

Truth be told I sat down to write this blog about two months ago, and only got as far as the quote above (I typically start writing about six per month 🤷‍♀️!). My idea was to write a blog about challenging yourself to try new forms of exercise — some of my closest friends and I did an Aerial yoga class for the first time... and LOVED it, but more on that later…

The quote above has such a bigger meaning now living in our 'new world.’ As humans we thrive on routine and currently our normal routine and comfort levels are being tested to their limits. The uncertainty of today and what our future will look like can cause extreme stress and anxiety-- understandably so. With today's required orders to self quarantine, it’s foreign to think about giving a friend a hug, thanking an employee at the grocery store in fear you or him/her will spread something, or stopping by a friends house just to say hello. I miss those days, and I know we all do. The power of human contact is immeasurable and truly necessary. Let’s be sure to remind ourselves this is only temporary and we’ll all be able to return to our hugging days at some point… hopefully very soon! 

This is even more the reason why self-care and a whole lot of forgiveness of yourself and others is most important. We don’t know what the future will bring, and to be honest, we never have. So believe in yourself and do your best to take advantage of this forced 'slowdown’. Somedays will be better than others — but that's just life — pandemic, or not. 

Another quote to bring this full circle is from one of my favorite books call The Choice. The author, Dr. Egar said: “We don’t know where we’re going, we don’t know what’s going to happen, but no one can take away from you what you put in your own mind.” Searching for at least one happy moment or event that came out of each day will help you get through this uncertain time. Science shows that we do have the ability to re-train our brain, now is the time to test this. As the first quote states, expanding your brain grows your mind and as my last quote states — it’s totally up to us what we store up there!

Now back to that Aerial yoga class! I absolutely loved trying something new and challenging my comfort zone. Since public gyms/studios are closed for the near term, there are plenty of in-home workout options. Pick a type of class/workout that you have never tried and go for it! Find a spacious spot in your home or backyard if weather permits, recruit any willing family members to join (forced family fun is the best— all may not agree, but truly it is!) and have fun! We are all adapting to a way of life that goes against human nature, so be kind to yourself, challenge your brain and please stay healthy! Below are a couple of my favorite on-line workout options! Message me with questions!

TREAD TABATA

https://clients.mindbodyonline.com/ASP/su1.asp?studioid=38651&tg=&vt=&lvl=&stype=&view=&trn=0&page=&catid=&prodid=&date=3%2f23%2f2020&classid=0&prodGroupId=&sSU=&optForwardingLink=&qParam=&justloggedin=&nLgIn=&pMode=0&loc=2

BULLDOG YOGA

https://bulldogonline.com/

THE YOGA LOFT

https://www.theyogaloftmarblehead.com/sign-up

PREMA POWER YOGA

https://clients.mindbodyonline.com/classic/mainclass?studioid=196554&tg=&vt=&lvl=&stype=-7&view=week&trn=0&page=&catid=&prodid=&date=3%2f23%2f2020&classid=0&prodGroupId=&sSU=&optForwardingLink=&qParam=&justloggedin=&nLgIn=&pMode=0&loc=1

BARRE CLASS

https://www.townbarre.com/

Zoning In On Longevity At 50

The definition of longevity is a long life. 

As I approach my 50th birthday, the word longevity seems to be top of mind. To me, this word has deep meaning. In our younger years, it’s not typical to spend time thinking about how you will age, what will the ‘later’ years look like and what am I doing today that will affect my future life. Maybe it’s my passion for wellness, maybe it’s my age, or maybe it’s a little bit of both, but now I do spend time thinking about my longevity.

My heightened awareness of longevity was definitely influenced when I lost my father suddenly November 29, 2017. As part of my grief, I’ve tried to convince myself that my Pop left us just how he would have wanted to, this was his ‘wish’...  He was never sick, he was of sound mind and the night he left us he enjoyed a favorite scotch, a glass of red wine and a family dinner. In the recent years before we lost him, he would always be sure to tell me “Kiks, I will never allow it to come to a point that you will need to take care of me.” My answer was always “Well Pop, many things are out of our control and if that day comes that I need to take care of you, I will happily do so!” He never swayed from his firm position on this and I guess in the end he was right. Now as far as I am concerned, in my mind, I had my Pop around for many more years to come. I envisioned he’d see my boys go off to college, see all my children graduate, attend their weddings, continue to tell his looong stories from his Navy years and so on…

I still often feel I was robbed of many more years with my pop, but I also have a sense of relief and pride knowing he went out on his own terms—and the way he wanted. I guess you could say this was a graceful exit and my pop left this earth with me and many others wanting more… There’s something to be said about not overstaying your welcome I guess (one of my Pop’s MANY sayings to love by!).

Throughout my years as a wellness coach I have become a lot more firm in my message about the importance of taking care of the body we have been given to live in. The lifestyle choices you make today, determines your health for tomorrow. It truly is our responsibility to take care of ourselves. Our health is our wealth. These are just a few of the sayings I use to help reflect on the importance of self-care. I often hear the comment “It just seems like a lot of work to prep food, to cook, to make time to exercise, to live healthy.”  My response… “It takes a lot more time to be sick, and not feel your best.” When you wrap your head around it, we all want to feel our best but unfortunately, our lifestyles and choices have prevented many of us from understanding how good it feels to feel good.

Does it take work to live a healthy lifestyle? Absolutely. But I promise once your healthy choices become a part of your everyday lifestyle, you will never look back and you will be so thankful you are giving yourself the best opportunity to live a long, healthy life full of good fortune.

I am well aware life is full of surprises-- sometimes good, sometimes bad. None of us can predict our future.  But, we can enjoy the present moment feeling our best and giving our body the best chance to fight off anything thrown our way. None of us are invincible, but we are in control of the decisions we make today. The best gift you can give yourself and your family is a healthy you!

So instead of dreading my fast-approaching 50th, I say “bring it on and here’s to longevity!”

Thoughts on New Year’s Resolutions

New Year’s goals!  Keep it real!

The start of a new year is a time for reflection. A time to take a look back. With that said, don't spend too much time here because the past is the past, and you can no longer change the outcome. You can, however, change and impact your future, so let’s move forward — and make a conscience effort to look ahead to decide what it is you want to spend your time and energy on for 2019. This time of year, many of us are thinking about goals, resolutions and new promises we set for ourselves. Whatever you prefer to call it, the new year often becomes the best time to reset and rethink about life changes you would like to make. Personally, I have never been a fan of setting “New Year’s resolutions.” Most of the time, people set lofty goals that are difficult to achieve and hard to keep. Setting unrealistic goals is setting yourself up for disappointment—- a disastrous start to the new year that nobody wants. So I ask the question, why do we do this to ourselves? Remember, habits are not created overnight. Start your new year off by setting honest, realistic goals that will ensure you are setting yourself up for success— and not failure! Below are some tips & tricks to get your thinking on the right track.

D.O.S.E.

DOSE represents the four key hormones in our brain that fires off positive vibes

Ignite these hormones by:

Dopamine - Set specific, measurable and achievable goals. Celebrate & repeat

Oxytocin - Give a hug or a gift, love & trust

Serotonin - Reflect for a moment on past achievements and soak in a little sunshine (vitamin D)

Endorphins - Exercise, laugh, inhale and smell lavender or eat spicy peppers

Setting S.M.A.R.T. Goals

S.M.A.R.T. goals are those that are:

Specific - Get specific about your “W’s” (who, what, when, where, and why). It’s important to sit down and really think about what you want to change, create, or do with this goal and why. Getting specific with what you want out of this coming year will allow you to set goals with steps and checkpoints along the way.

Measurable - Creating a goal that has measurable results will give you the chance to assess your progress along the way and evaluate if adjustments need to be made.

Achievable - It’s important to keep it real! Setting goals that are simply unrealistic is only setting yourself up for failure. The purpose of setting goals is to inspire motivation within yourself, not discouragement. It may feel good to set lofty goals in the moment, but be honest with yourself when determining whether what you’re planning to do is possible in your timeline and/or with your current situation/resources.  If you have not been committed to going to the gym or totally cutting sugar out of your diet - it is typically not a great idea to set a goal to be at the gym everyday and/or never consume sugar again.  Although there are a few out there that do well with going cold turkey or drastic lifestyle changes, typically it’s always better to ease into a new habit.  I do find those who ease in have an easier time staying committed and for this new habit to stick for life.

Relevant - A “relevant” goal is one that pertains to your overarching, larger vision for your life. Whether that’s living a healthy lifestyle, cultivating meaningful relationships, or creating a positive outlook on life, your goals should create progress in that direction. Prioritize what is most important to you in your life right now and set goals that will create stepping stones to a healthier, happier you.

Time-bound - this is one of the most important properties of a goal that will lead to success. Having deadlines and time-checks provide you with a set date to pause, evaluate your progress and make adjustments accordingly. If you don’t have a deadline, you will likely keep pushing it off and telling yourself “NEXT week I’ll start making a change.”

Start by setting achievable goals in the month of January. Achieve those goals, your dopamine will be on fire, you will be inspired to set your next set of goals and build upon them! Let’s commit to lifestyle changes— not short-term ones. Being patient with yourself is a major component to wellness. There will be times we do not reach our goals and the timeline we want so accept the fact there this will not always be easy, and expect set backs here and there. This honest approach will ensure a great start the the new year— and provide the balanced mind-frame we all need.

Here’s to the next best version of you! Your health is your wealth. Remember, take care of yourself and your body will take care of you! Happy 2019!

My List of Thank You's!

Thanksgiving is hands down my absolute favorite holiday of the year!  This is a day that does not revolve around material gifts, does not focus on how much candy you can get in record time, or does not make you feel obligated to buy highly over-priced flowers for your sweetie!  Thanksgiving focuses on exactly what the name says, it is the time of year that reminds us all to reflect on what we are thankful for.  This special day is just about the gift of love, quality time with family and friends, good food, and hopefully, a lot of laughs and journeys down memory lane!

Thanksgiving can also be a time of year when you are feeling more stressed.  Throwing the holiday season into our already extremely busy lives can fog the real meaning of what this season is all about.  But, please remember this is a day to be thankful and we all have something to be thankful for!

In nutrition school, one of my teachers did an entire presentation on the healthy benefits of making a list of ‘thanks yous’ every single morning or night, whatever time of the day works best!  Take a few moments and jot down what is good about that day, week or year.  Research has shown that gratitude is a major contributor to a positive attitude!  Half-glass full people live longer healthier lives! 

This Thanksgiving, please remember to take the time to remind a loved one how much you care about them or thank them for something they did for you this past year.  I promise it will make you both feel good!

THANK YOU

Why your Brain Loves the Gym!

When the topic of strength training comes up, benefiting your brain is not typically the first thought that comes to mind.  Most often the term strength training is associated with how it will affect your appearance.  Yes, strength training is absolutely a critical ingredient in the recipe to improve your physique, but you must know, exercise and your brain are good friends!  I am not talking about becoming a body builder(unless that is your goal of course), just about toning and strengthening!   Below I explain why!  

Mental Benefits of Exercise

Confidence builder – While releasing tension you are also taking care of your body, so truly you can’t help but be proud of your accomplishments.  You feel like a brand new you and you know you are looking better and better every day!  When you are confident, you are beautiful.  When you are confident & beautiful, you can do anything you put your mind to!

Teaches your body to have a high pain tolerance – Exercise can make you sore.  At first, you may not like this feeling, but I assure you that you will come to recognize this feeling as a reminder of your accomplishments and your hard work.  It is also important for our bodies to feel a little bit of pain, makes us tough!

Boosts brain power – Exercise triggers your body to create more brain cells!  This equals a more powerful brain, which creates a greater capacity for learning.

Self-discipline – Following a daily exercise routine aids in developing skills of dedication and determination!  These skills will have positive effects in all aspects of your life!

Fights depression – Exercise triggers the “happy chemical” in your brain to be released!  Depression is caused by a chemical imbalance in your brain – bring on the endorphins and smile for the rest of the day!

Decreases anxiety – Exert energy, release those endorphins and your stress levels will feel in control.

 Enjoy ‘Runner’s High!” – Those amazing endorphins again!  Remember, I have never met anyone that regrets a workout!

Increases ability to concentrate – Scientific proof! Exercise improves concentration and general awareness!  Increasing your ability to focus will benefit you in the office and many other aspects of your life.

So don't delay, head to the gym or workout with hand weights in the comforts of your own home!  

Here's to strong bod's and strong brains!

 

 

 

 

 

“Dress” For Success

 

Those who know me, know I have a saying for almost every occasion. One of my favorites, “Veggies all day, everyday!”   Vegetables are one of the main staples in a healthy lifestyle. Packed with vitamins & minerals, these delicious foods nourish your cells and gut. When you are healthy at a cellular level your body is stronger and more effective at fighting off anything that comes your way!

I am not here to promote being a vegetarian. I am actually a fan of lean protein, as long as you pick quality meats. “If the animal is eating crap, so are you” (there I go again, sorry once I start, it’s difficult to stop!) Bottom line, buy organic or grass-fed meats as often as possible.

Ok, back to the veggies!  I am a huge fan of salads, but not a fan of most salad dressings the American people are consuming. There is nothing that kills the delicious flavors of a salad or says “I was born in a factory” quite like xanthan gum, a common ingredient in many salad dressings. Now, while this is actually not even close to one of the worst ingredients used in salads, it is one of the many that will kill the natural flavor and goodness of fresh veggies.

My advice: read labels (not the last time you will hear this) or ask your waiter for the list of ingredients. When it comes to labels and ingredients “Less is best” and “If you don’t’ recognize an ingredient, your body won’t either”.

Below are just a few ingredients to steer clear of:

Xantham Gum or Food Starch: Added as a thickener,which tends to have a gummy taste & texture.  Try this –Shake or whisk your dressing and it will thicken naturally!

MSG: Used as a flavor enhancer, but is so powerful that it makes everything it touches taste fake.  Also known to cause headaches for many.  FYI – this is one of those ingredients that can come under many different names.  MSG, aka: Yeast Extract, Soy Protein Isolates and many more!

Polysorbate 60: An emulsifier that holds the ingredients together.  Again, a good shake will do the trick!

Potasium Sorbate: A preservative.  Homemade dressing will keep for months in the fridge, but will not keep as long on the shelves in a warehouse!

Natural & Artificial Flavors: If flavors of any kind are listed, carefully put the item back on the shelf and walk away!  This means the taste you’re savoring is not natural in anyway, but rather created in a lab.

Artificial Sweeteners: Typically found in “sugar-free” or “low-calorie dressings.  Stay away!  If you are looking for less calories, use less of your homemade dressing!

EDTA: This chemical is used to neutralize bits of metal that comes from the metal pipes and machines in the factories where salad dressing is produced.  Wait what?  Let me get this straight, we are using a chemical to break down another chemical!  Just wrong!

Caramel Color:  Found in many dressings and marinades.  Guess what— its’ toxic!  It contains 4-methylimidazole that is know to cause cancer!

Making your own salad dressing is as easy as it gets!  Just have the right ingredients on hand, mix or shake and Voila! Also, you might want to purchase a salad shaker, inexpensive and hopefully will get a ton of use!  “Keep it simple.  Eat Clean!”

Homemade Salad Dressing

¼ cup organic olive oil, ¾ white wine vinegar
1 tbsp organic brown mustard (no sugar)1/2 squeeze lemon
Any of my favorite spices (don’t forget about turmeric!), sea salt & ground pepper

Mix in a mason jar, shake, Store in the pantry and dress for success!