Exercise with the Seasons

Exercising with the Seasons

As a fitness enthusiast, thankfully I enjoy to 'work out'. However, the term has gotten more loose and  playful over the years. In my earlier days, the athlete in me had a competitive nature and although, it still exists, my perspective and goals are different.

Physically, I'm in a different place not bad, good just different.  I honor the changes, ebb and flows and cycles, not only during the year but within the quarters, solstices and moon cycles (the literal moon and the feminine moon cycles too).  Just like a plant that blooms certain times of year, we all have seasons in which we shine bright and feel more energized, strong, motivated and fit. Life would be boring if we did the same thing every day. Change up your fitness routine and stimulate the body and mind like cycling the foods you eat, driving a different route, traveling to a new place (physically or in your minds eye) and more!


We are approaching the summer, hot summer days so balance the hard core exercises with slower paced ones too to cool the body down!  During the woman's moon days, take time to honor the body, rest, reflect, be one with nature. Typically, we will not perform at the same level of intensity or vigor during this time.  Many people choose to ignore this concept, wonder why they don't have as much energy and then get disappointed with themselves instead of embracing the changes. Think of the signs the body shares with you leading up to the menses, so wouldn't you think other aspects would be affected too? Additionally, if you are going through times of stress (doesn't always have to be bad stress), it is helpful to use exercise to release stress or anxiety, however, sometimes too much hard intense exercise may be too much and counterproductive if you are in a weakened state. So, exercise is good but a lower intensity workout may be more beneficial.

Cross training, incorporating strength and flexibility and getting the heart rate up is a good, well rounded regime.  This could be a power walk on the beach or walking your dog to swimming, cycling, plyometrics (for example jump squats) and much more. Each is a different approach and not all exercises are appropriate for every body!  Also, although I am a Personal Trainer and Pilates instructor and I'm not using this as a sales pitch, I do highly recommend working privately with a professional or in a small group, at some point, so you can get individualized attention and direction on the proper exercises for your body and techniques.  Nothing worse then performing exercises incorrectly and injuring yourself.  If you ignore the body's communication, you may end up with chronic pain.  If you address any discomfort by ice, rest, massage or physical therapy from the beginning, you will recover faster. It could be something very simple!  Please listen to your body! When your car makes a funny noise, do you ignore it?


In your workouts, challenge yourself but understand the limits for longevity. I continually am evolving and finding various ways to exercise. Sometimes, I focus more on cardiovascular and make sure to add in a day or two of strength training and other times it's visa versa always with flexibility and rest days too.  I am fortunate to have access to the Pilates Equipment and Aerial Swings and although I like to exercise without always using an 'apparatus', I will admit, I am thankful and enjoy the challenges they have to offer.  Both modalities help me to incorporate flexibility training which used to be on my back burner.  Using hand weights and bands is another good challenge for strength and may also be incorporated for flexibility too (done properly).  I can't stress enough the importance of staying flexible so your body and mind can work efficiently and with ease (a tight body lead may lead to tight and restricted mind) and the strength for everyday functional tasks. Be open to trying to things and even taking a new class! You never know what doors may open or friends you may meet.

I encourage you to balance with cardiovascular exercise, strength, balance and core training along with flexibility. Some exercise modalities combine a few of these such as Pilates and Yoga which, in addition to strengthening the body, also strengthens the mind. Stay creative, change and challenge your body and mind in various ways throughout the year. Keep yourself stimulated and make sure you're having some fun such as working out with a friend or family member, at a club, go out dancing, or look into vacations including hiking, water sports, bike riding etc.

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Incident Report

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The Incident
One year ago today, someone rear ended me.  I'd prefer to call him a boob but I also know that we all make mistakes. It was just unfortunate I suffered from one of his.  I could see he was not paying attention, however, I was behind a stopped vehicle and was unable to move from the situation.  Aside from what many think, I didn't tense up the neck. I hadn't been in a situation like this before and didn't realize how fast he was actually going or know the intensity of what was about to happen.  I did brace my core with the confidence that I would use those muscles as my 'breaks' when the s$#!t hit the fan (aka contact).  With my seatbelt on, the contact jerked my head back at first then flung it forward and hit the vehicle in front and jerked back for forward 2 more times until I could collect myself. I was shooken up but thankful that I could walk out of the car. The car was drivable just to get home and for the next 24 hours I just let my body absorb what had just happened. It was my husband's birthday so it put a little damper on any celebration.

The Experience
After 48 hours, the real pain kicked in.  This is where the learning and experiencing took place. Prior to this, I rarely ever got a headache, let alone a migraine. And hadn't had any cervical spine issues before. I pride myself on taking good care of myself and feeling strong inside and out but this was an extremely challenging experience (especially as a Pilates instructor and personal trainer for a living!).   The theme for the year (and will be in life moving forward) - gratitude!

I kept thinking I would be good to go in 4 weeks (little did I know!)  The first few, I felt like a bobblehead.  Over the next few months, taking a walk down the street was hit or miss because even lite jarring and pressure on the head from every step I took, would cause pain in the neck and head.  My appetite was minimal, I believe for a few reasons. Misalignment and/or trama to the cervical spine (for example a migrane) may make you nauseous.  My body was needing alot of rest to heal (physically and mentally) and food wasn't high on the priority list. The foods I did eat were soft foods. The less I chewed, the less pressure on my head.  And as always, I use food as medicine. It took about 6-8 weeks before I could begin to strengthen my core because earlier then that, I would feel it in my cervical spine and it would create pain in the head and neck (definitely something that I would avoid at all costs).  I developed  deeper knowledge to special populations in these cases or similar issues.  I taught my classes and clients verbally during that time too and very slowly began the strengthening process. First, my body had to begin the healing process before the strengthening.  It took some time to understand how you can strain muscles in your head like spraining an ankle but instead its you head! And it takes ALOT longer!

Back to Some Business
I was thankful for business at that time, but also wasn't looking to add onto my clientele for the first 4 months. I gave myself those months to relax, meditate, get treatment (2-3 times a week) and knew I would kick it into a higher gear in February knowing I had alot going on in March.  I was very mindful of my body, mind, spirit (and still am)!

Treatments
My 'primary' practitioner through this process has been Patrick Purdue, DOM.  I got regular massages from Robin Bruce and on any given day, although it made me feel good, the massage may have been too stimulating on my head and would sometimes trigger a light headache for the rest of the day or following.  I had no idea how sensitive that area can be!  Occassionally, I would take Head and Neck Suppport from Planetary Herbals and liquid Traumeel drops in my water daily for joint and muscle pain.  I received acupuncture from Linda Nash Stevenson of Lifeforce Acupuncture.  My physical therapist, Joe Millen, of Impact Health and Performance is incredible and knows how I like to understand what's going on.   Other (spiritual treatments) I received occasionally were from Lisa Seward, Body Talk, Cathleen Miller of Nature Spirit Holistics and, currently, Nicole Longwell of Longwell Massage for lymphatic drainage, cranial and any other massage techniques my body needs and wants.  The first few months, the left side of my body suffered more of the trauma. Then, eventually the right side. (I am still working on it although much better).

Recovery
Over time, I started walking longer distances with ample rest time (a day or two) for my 'head' to recover (more muscular, still seems wierd to me!).  I even realized, after my walks, using Dr. Bronner's Peppermint and Tea Tree Soap when showering was actually too stimulating for my head and caused more pain although other times it was healing. As I started to walk more brisk or add in a bike ride, I  would ice my head and neck after exercise.  Then, I began walking with a little pep in my step - I call it Dance Walking!  I began light strength training and adding in light movement on a trampoline, beginning with 30 seconds on a light bounce. When it was time to try jogging, I would begin with 15-30 second, very light, jogging with a walk. I would do that one or two times and allow my body to recover the next day or two and do it again. After a week or so, I would do 3-4 intervals.  Then, eventually the intervals were 30 secs, then 1 minute.  A very slow process because I didn't want to feel a headache!  As I increased my exercise and started introducing more movements (4 months later such as kicking the soccer ball around), I strained certain muscles that had never been an issue before. This, to me, was a weakness all around and a reminder how long it takes to heal.  I have learned to be very smart about pushing my body just enough, then allowing it to rest in order to recover.  Speaking of rest, it was challenging to rest on the part of my body that was in pain - my head!  Not sure how people with regular headaches do it, but my whole head would hurt and lying down didn't necessarily feel better.  At night, I had to sleep on my back with my head straight. I did invest in a Neck Roll Pillow - the best $10 I'd spent!  After about 8 months, I was able to sleep in other positions (on my belly with neck/head turned to one side!) however that pillow still used either for neck support or underneath my knees for back support.

The end of the story is, there is no end. I continue to be aware of my posture and alignment or misalignment and try to get some type of treatment before it happens or just as it surfaces.  Please be aware of YOUR posture.  You don't need to be in an accident to be out of whack! It could be your patterns and you may be unaware of them. Please be mindful of your body and mind from the inside out and grateful for every day!

Body and Mind Enrichment. A unique way of exercising your body and mind!

Variety is the Spice of Life!

Recently, I took a bike ride to get something quick at the store.  Just like any other ride, I enjoy my surroundings and the outdoors.  But, this simple bike ride turned into something a little more extraordinary. The ride was all of 1/2 mile at most.  On a wimb, I found myself drawn to ride off the beatin' path. This  non-path is on a hill (remember I live in FL so more like a large sand pile with some dirt and grass on top).
Then, I stumbled upon a swing! And old school swing at that.  It was a rope attached to a huge tree with a large knot at the bottom as the swing 'chair'.  Talk about a workout.  It was challenging just to get swinging and I felt like a monkey with my feet tightly knotted together pushing and pulling from my core.  After briefly entertaining myself on the swing and enjoying the beauty surrounding that experience, I finished my short trip home.
I realized, if I hadn't taken the opportunity to head down a different path, I would not have seen and experienced the joy of feeling free enough to explore and the challenge of trying something new.  It is so try if you apply the same theory in life.  If you are stuck on the same road, revert off your path a bit. You never know what may happen.  The possibilities are endless!


Body and Mind Enrichment. A unique way of exercising your body and mind! www.bodyandmindenrichment.org

Awareness

Use this new year like a clean slate. We're starting fresh, right?? Be alert and aware of your body from the inside out. When you see a 1/2 of a glass of water is your first thought that it's half full or half empty? When you put on clothes in the morning, do you always step with the same leg first to put your skirt, shorts, pants, etc. on. When you step up stairs, do you always step with the same leg. When standing, do you have more weight on one foot or side of the body? When seated, do you have more weight on one hip or 'cheek' more than another? Check if you carrry a bag, purse or items in the same hand or shoulder. How are your shoes - snug, old, worn out? Position your ear ontop of your shoulders.

All of these every day movements and positions play an integral part of our posture which affects so much! Look at yourself in a full length mirror in your birthday suit. The more you look on a regular basis, the more you'll learn! Look from the feet, ankles, knees, hips, waist, shoulders, neck - is one side higher than another? do you have a natural tendency to angle your head (maybe in the direction that you hold your phone??) Don't foget to look in the rear view mirror! I have included a video on finding your connection to the transverse abdominis. Please use that as an important took to building your core. Throughout the day, tap into your body!


Body and Mind Enrichment. A unique way of exercising your body and mind! www.bodyandmindenrichment.org