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

The Many Benefits of Shea Butter

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Our Precious Skin
Most people appreciate having nice, soft, young looking skin. Our skin is our largest organ. It's our first line of immunity. The skin provides protection from the external environment and acts as a barrier as well as a filter.

If you are someone who puts lotion, creme, oil or lip balm on your skin repeatedly on a daily basis, you may want to look hard at what your putting on your skin. These products, high quality or rancid and toxic quality, will get into your skin on a cellular level. The idea is for these products to nourish from a cellular level!

Shea Butter
The first time I felt pure raw shea butter about a decade ago is when my love affair began! Now, I use it in most of the  B Me Organic Products. Shea Butter is the fruit that comes from the Karite Tree, native to Africa and has also been called the Tree of Life.

You may purchase it raw and unrefined or refined shea butter. The raw unrefined shea butter contains more beneficial properties and has an earthy scent. Unrefined has more processing and doesn't have much scent. Shea butter varies in color from off white to yellow. As the shea butter is extracted, it is put into a gourd such as below. 

Shea butter has an unbelievable amount of benefits.  It is often compared to cocoa butter and in some opinions exceeds the healing quality.  It contains Vit. A, E, and F and is very good for skin balance. It penetrates into the skin, moisturizes, gives back elasticity, softens and much more. Shea butter is good for:

-Dry skin                   -Skin rash                    -Sun burns                    -Wrinkles                   -Itchy skin         -After shave bumps                  -Skin wounds                 -Skin cracks                      -Tough or rough skin                              -Weather changes such as dry lips, cold weather, frost bites               -Stretch marks            - Insect bites                          -Muscle fatigue, aches and tension                -Before & after strenuous exercise         

-Skin allergies such as poison ivy          -Eczema       - Dermatitis      

                  -Skin damage from heat including radiation        -Sun protection  

Additionally, it has beneficial properties to the scalp and hair to condition your hair's natural shine, revitalize split ends, protect from the sun and hard treatments such as perms or hair dyes, deep conditions and strengthens brittle hair.  Shea butter may also be used on babies for diaper rashes.  As you can see, there are so many benefits to using shea butter!

Shea butter will melt at and on our bodies temperature. Get that? You will feel it literally melt on your skin. That's awesome!!  Typically in its raw form, it will be semi-medium hard and will soften when it's applied. A product of nature! 

These are a Few of My Favorite Things!

I make a variety of organic herbal products and use shea butter in many of them. You may use the shea butter in its raw form or add it with other oils and butters. I love the feel, texture and medicinal benefits it adds.  How do I use the shea butter?  I begin the products with herb infused oil that I set outside with shells, stones, sunshine and shake it for at least 2 weeks. The herbs infused depends upon the nature of the product.  Herbs to soften and heal such as lavender, chamomile, lemon balm, neem are used in the Body and Belly Butter and Sweet Orange and Lavender Healing Creme, Herbal Salve and Lip Balms, and Body and Belly Oil and Argon Hair and Body Oil.  Therapeutic herbs for aches, pains, inflammation, arthritis, sprains and more include herbs such as arnica, St. John's Wort, horsetail, rosemary, cayenne, catnip, neem in the Therapeutic Salve and Therapeutic Foot and Body Lotion.  Herbs to repel bugs include lemon eucalyptus, lemongrass, catnip, rose geranium, and neem are in the Bug Off Mister products.  

     

After a few weeks, I strain the herbs and mix the herb infused oil, organic shea butter and maybe other goodies such as organic coconut oil, beeswax, and organic cocoa butter on a double boiler.

Shea Butter, cocoa 'wafers', beeswax squares

Melted butters, oil, and wax with a fun stirrer! 

  Then I add my love and intention to create this product in its highest good!  I pour, package, label and hope these delicious products make you feel fabulous and happy!

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

Raise the Flag

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The Beach
I am so thankful to live near the beach. I grew up around the beach, love to travel to other beaches and am enamored by the beauty and energy from the beach, birds, wildlife and water.  It gets very crazy around Clearwater Beach and the surrounding beaches especially during spring break.  I put my patient hat on and am thankful that so many people are enjoying this beautiful treasure!

Recently, I went south to Indian Rocks Beach, home of the original Crabby Bill's restaurant.  Throughout many of the beaches, we now have bright yellow flags on each side of the street to hold while crossing Gulf Blvd.  Although I thought it was for my entertainment purposes to be able to wave a flag, it's so the out of towners, spring breakers, and locals can see clearly when someone is crossing the street.  You never know who may get caught up watching a half naked person (I'm talking about people in bathing suits!) walk on the side of the road and cause a wreck.

Wave the Flag Proud and Strong
It's not every day you get to wave a flag. In fact, it's not every month either. I thought it was a treat and felt somewhat freeing! Try it! Just visualize waving a flag.  I also see it as an exercise, like I do many things in everyday life.  As you're waving the flag, if you hold your arm higher (as if you are raising your hand confidently to answer a question in class) it will be more challenging.  A larger flag will be harder. Wave your flag like a crazy eight.  While doing the crazy eight motion engage the core, feel the rotation, internal and external, from the shoulder (keep the shoulder blades down, please), use the triceps, back and chest.  Look both ways and cross the street, confidently while waving your flag. I bet everyone else will want to try it! Make sure to use the other arm when you cross back!

Take these precious times in life to pay attention to your strengths (from left to right side, front/back, top/bottom), strengthen your body and play with yourself.  The next time you get the opportunity to wave a flag, go for it!


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

Homemade Beauty Treatments, Intuitively Speaking

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Skin and Body
Certain times of year, you may feel your body and skin responding to the seasonal change. Your body may just looove a certain time of year and flourishes (hair, skin, etc) and other times struggles (dryness, oiliness, patches etc.).  This may also change due to stress, environment, diet and other factors too!

Horse Playing with Your Food
I am a big advocate of playing with your food. We've got to make it fun, right?!  I also enjoy eating for the seasons.  We are lucky to have strawberries in season here in FL!  I made a delicious Strawberry Simple Syrup with raw honey, cinnamon, lemon balm and lime. I like to keep some version of this on hand to add sweetness to drinks, yoghurt and other tasty treats.

Strawberry Simple Syrup

On another note, I took Rosemary, mashed it lovingly with my fingers, put it in an empty bottle and added olive oil to cover it.  This rosemary olive oil is used to flavor food but you may also drizzle a little in your palm and condition your hair.

Rosemary Infused Olive Oil

A week later, I roasted butternut squashed and drizzled the rosemary infused olive oil, yum!

Roasted Butternut Squash with Rosemary

One evening, I decided it was time to give myself a nourishing mask. I wanted/needed something to assist with the little bit of dryness I was experiencing, mainly due to the weather this time of year in FL, cool and dry. Since I had some butternut squash leftover and the simple syrup, I was drawn to combine them for the perfect deluxe moisturizing (in-home) facial.

Honey, Strawberry, cinnamon, lemon balm, butternut squash, rosemary, olive oil

 I took a little of each and mashed them together in a 1/1 ratio.  Check out the vibrant colors!  Honey is a great antibacterial and has many benefits for the skin, hair and body! Rosemary is good for circulation. Lemon Balm has antiviral properties. Strawberries aids in ridding the skin of dead cells. The orange color of butternut squash is a good indicator that it contains beta carotene, Vit. A, which helps to fight wrinkles and balance the ph of your skin and cells. Lime is a natural preservative.  Eating these foods are important, however, if you have some leftovers and are feeling a bit sassy, feel free to give it a try and see how your body and/or face feels.  My skin is pretty neutral so I'm okay using herbs and foods that may be slightly drying or oily although I was using the butternut squash in this creation to nourish the face in a moisturizing way. The rosemary is often used for dry skin and lime, lemon balm and strawberries for oilier skin. But in this situation, I was comfortable with a little of everything!

Look at the pretty heart! This happened organically!

After applying it to my face around the eyes, neck and hands, I relaxed with a cup of tea and enjoyed the moisturizing and tightening experience over the next 20 or so minutes. I suggest relaxing and feeling what's going on as it changes during the duration while these organic foods and herbs set into your skin on a cellular level. I love feeling this and the energetic movement around the face.  

Chillin' with my facial, tea and amethyst & rose quartz necklace

Then, I rinsed with lightly warm water, pat dry and felt fabulous! Seeeeee?

Fabulous feeling skin and a happy camper!

Maybe you will find some serendipitous goodies in your fridge or pantry to blend together. Sometimes I'll sneak a quick facial in while I'm making some food such as smashing avocado on my face when making guacamole.  So, although I enjoy the zen time and feeling and guiding the inner workings of the natural products, I know we get caught up in our busy worlds, and any way to sneak it in is just perfect!  

Cheers to happy, healthy and radiant skin! 

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

Ringing in the New Year!

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Ringing in the New Year!
Happy 2013!  I love the holiday season, the spirit, the energy and also time off! Each year I do something different with my time not purposefully, just serendipitously!  But it always includes relaxing!

Diggin' in the Dirt
This year I gravitated to the garden and, of course, the beach!  I was yearning to get my hands dirty and feel the soil, connect and breath with nature. We tend to get caught up in the busy cycle of life - work, activities, commitments etc. that we have to put some things on the back burner.  So, it was my intention to spend my relaxing time off in the garden.

Going Deeper
Being in the garden is a beautiful place to reflect. Allow your mind to be open and clear for new ideas and thoughts to appear!  I relate those lively plants to us alot in regards to how we grow and blossom during certain times of year and need extra support, nutrients and love in others. Again, a cycle.
I have been thankful this past year to share a garden with 2 others.

Closing the year by tending to the garden, caring and giving thanks, is healthful for the soul. Beginning the new year by starting seeds, nourishing the soil, harvesting and planting is very fulfilling!  Currently in the garden are many varieties of mustard greens, chinese cabbage and bok choy, kale, spinach, herbs, brocolli, brussel sprouts and more!

Happy and Healthy 2013!

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

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!

What's buggin' you - cockroaches!

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This past Sunday was a day filled with getting down and dirty in the dirt. I have been prepping the soil all summer for the fall garden and today was a big day of planting new goodies big and small - plants and seeds.

Since I compost my scraps and encourage living organisms to assist with the natural process of breaking it down, it comes to no surprise that I come across a variety of critters.  I'm like a kid with dirt everywhere from my knees to face (without knowing it, of course!).  I love seeing the worms and get excited and thankful!

Yesterday, I when would come inside to take a break, I would respectively kick off my shoes (my converse just got demoted to gardening shoes) so I didn't track in dirt all over the floor (again like a kid, I've been known to track sand from the beach and dirt from the garden!).  As I was putting my shoes back on in the garage near the gardening stuff, I went to tie my shoe and saw what looked like could have been a stick or possibly an antenna coming out through my laces.  I wasn't sure if it moved because, again, I was putting my shoes on so it could have been my own toes wiggling around! I paused and decided to lightly pull the little stick from the top of my laces and sure enough it was connect to something and moving on its own!! I live in Florida so I immediately knew it was a cockroach. And mind you, I wasn't wearing any socks!  Again, I'm totally cool with crawling things but I didn't need to be sharing shoe space with one! So.....I immediately hopped up and (literally) kicked off my shoe in hopes the cockroach with crawl out.  Nothing happened.  I gave the shoe a light kick to stir things up a bit but apparently it was a safe haven.  After some prodding and coaxing I finally got the little guy out from my shoe but he ended up on his backside kicking around like a fish out of water. I put my shoe back on and tried to lightly flip him right side up.  He then proceeded to attach himself onto the front of my shoe with a pretty solid grip. I shook my foot around like I was doing the hokey pokey and once again he landed on his back kicking and screaming. We tried it one more time and he landed with another death grip onto my shoe!  Finally, with grace and confidence like the soccer player I am, I lightly volleyed him to his right-side-up dismount like a USA Gymnastic Olympian and we parted ways!

Again, I'm friendly and cool with many crawly things, but when they catch you off gaurd, it'll give you the willies!   Watch your back.....or the inside of your shoes in the garage!


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

Earthy Day

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Every day should be Earth Day.  Maybe people would treat Mother Earth with more respect!  I wanted to do things that were close to the Earth, giving back to and receiving.  Recently, I was walking up to a restaurant and a middle aged woman leaving walked towards her car smoking a cigarette.  As she went into her car, she tossed the cigarette on the ground (from feet away from a garbage can).  Astonished,  I knocked on her window and pointed out that she just littered and asked who she thought was going to clean it up. (she did get out of the car, pick up the cigarette and threw it away).  This was no child. She appeared to be an adult but acted like a child. We are the ones teaching our children of today!

I spent the Earth Day morning tending to my 'urban' garden, soil, worms,  and compost.  Basically anything that required my fingers getting down and dirty and me feeling one with my sanctuary!

Around Clearwater, FL the weather was on again off again rain showers. Somewhat unlikely for this area but quite indicative of how anything goes!  For that reason, I enjoyed the variety of the weather - wind, rain, cool breezes.  My husband and I rode bikes to a local Earth Day event to support their sustainable efforts for the  Dunedin Harvest Local Food & Coop Group   It was a great event with entertainment, vendors, healthy food and drinks.

We also managed to scoot down to JolliMons Grill in Dunedin and listened to some incredible music. Good for the soul, body and mind which reflects on the energy we create!

In the early evening nearing sunset, we took another bike ride to Clearwater Beach to put our feet in the sand, hear the sounds of seagulls, waves crashing and wind blowing.

Dinner involved many earthy things such as spaghetti squash, spinach, kale, parsley, basil, onions, mushrooms, celery, sesame, and garlic.  Dessert was a mango pudding with medjool dates, coconut, mango, cinnamon, apple, and almonds.

I enjoyed experiencing many Earthy activities and food. Actually, they are things I enjoy to do on a regular basis. The fact that it was Earth day was an added bonus!

 






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

Truckin' Along

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Progress Report
It's been 3 months since I was rear ended and over one month since my last update. I've had good days and not so comfortable days. It is to be expected. Thankfully, more recently, I have had more good days with less pain. I took a little time off from work around the holidays and it was the best medicine! The resting of the mind is invaluable.  I continue to eat well including lots of greens, vegetables, fruits and truly believe these foods filled with vitamins and nutrients are supporting my body through the healing process.

Testing Waters
The first 6 weeks, I was too fragile even a walk may have been too intense depending on the day.  I am trying a few more things over these weeks but also honoring my body and reminding myself I am still healing.  I have been in the pool (heated!) on a noodle kicking my legs around for some exercise.
I got a little excitable after having a week of feeling well and picked up the intensity trying the elliptical and light weights. I did too much without proper rest in between introducing new activities so my neck let me know.  The first time I tried the elliptical was for 5 minutes. A few days later, I went for 20 minutes- too much too soon.  I also started using the mini trampoline for 2-4 minutes (super light movements barely jumps). I have taken short bike rides to the beach.  My walks have increased in intensity and entertainment value for those driving, walking or cycling by! I skip, shuffle, and dance along with arm movements...... because it always looks like you're having more fun if you dance with your arms above your head!  I am very diligent about icing my head and neck after exercising. This helps tremendously.  Although the hot water feels good in the shower, if I keep my head under the hot water for too long it's too 'stimulating' on my head for a period of time and prefer not to feel it.  I ice, then limit the heat on my head afterwards in the shower.  Recently, I added a light jog for the first time. I actually shed a few tears of joy! I jogged very lightly for about 30 seconds - 45 seconds. I repeated it 3 more times and felt that was enough for the first time in 3 months.  Of course, I iced afterwards.  I didn't do any walking or upper body exercises for a few days to allow my body to recover.  As a Pilates Instructor and Personal trainer, I pride myself in having body awareness and understanding when and how to take the next step.  I use the pilates equipment and exercises to strengthen my core (the first 6 weeks, I had too much head and neck pain to 'exercise') and other tools and equipment to begin some light strength training once a week.

Gentle Reminders
Although there's been progress, I have 'reminders' about where my body is today.   It is a fine line between pushing just enough to strengthen and test yourself but not too far and experience pain.  If pain does occur, try to stay positive on how you know your body can and will be instead of a mental, emotional and physical downward spiral (easier said then done!).  This past week, I felt some pressure in my head for almost 2 days.  Was it something I did, change in the weather? Who knows but it was interesting that I could literally feel it was more joint pain than muscular sitting on the top of my head and also could sense where the whiplash was in the back of my head from ear to ear like drawing a line.

My Team
My physical therapist, Joe Millen from Impact Health and Performance and I are beginning to do more strengthening exercising for my head and neck, very little bit at a time and again ice afterwards to reduce any potential irritation.  My massage therapist, Robin Bruce is doing a fantastic job and I know my body is responding to her work.  I see my naturopathic doctor, Patrick Purdue at Purdue and Nielsen Wellness Center for extra fine tuning and acupuncture with Linda Nash Stevenson of Lifeforce Acupuncture.

Determined
Although I'm certainly no where near the activity level I was at prior to this event, I am, however, thankful that I see progress in my recovery.  I plan to continue my treatment and add other modalities to compliment the healing now that I feel more stable and not as sensitive.

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

Spring Tea

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Springtime!
Happy Spring!  This is a great time to begin transition from winter warming food and drinks to cooler tastes for the body and mind!
I naturally gravitate towards certain herbs depending upon what is in my garden, less expensive at the store (which typciy means it's in season), and what my body is 'asking' for.  Certain herbs flourish at certain times of year for a purpose - it is their time to shine and share their goodness to us!!


Spring Tea
Take mint (or spearmint or peppermint), lemon bam, and lemongrass for example.  I may make a tea at the end of the day of this blend, enjoy it warm and make enough to drink it cold for the next day or two!  


Mint is considered a cooling herb which assists our body in regulating our body's temperature.  Along with relieving an upset tummy, mint may be used externally for diaper rash, sunburn, bites or stings and more.  Of course, there are so many different variations of mint including peppermint, spearmint, apple mint and more.  When planting mint, it will crawl and grow. If it's in a pot, loosen the soil from time to time and or repot when it appears it's outgrowing the pot.  You may also take some of the plant and repot.  You will see the many fingers of roots.  In Florida, mint loves spring and fall!  Mine is about to bloom now.

mint in boom

Lemon Balm is considered a cooling herb with many therapeutic properties such as an anti-viral for cold sores, uplifting spirits and relaxing nervous energy, digestive aid and more. It is in the mint family and also called Melissa Officinalis.  I have found it likes the sun but not necessarily the full blown Florida sun.  And like mint, it needs a drink of water but not saturated soil.

lemon bam

 Lemongrass is considered a warming herb that assist with digestion, gas, and also repels bugs. Lemongrass is easy to grow in pots or in the ground.  It can tolerate the Florida sun.

lemongrass

The Perfect Cup of Tea
The perfect cup of tea will vary from person to person, herb to herb, infusing time, state of mind, quality of the herbs and more.  When using the herbs, fresh or dried, play with them prior to putting them in the hot water.  Massage the herbs to release the herbal essence.  When using flowers such as chamomile, these beauties are fragile and require less steeping (or infusing) time.  Spices such as anise or cinnamon require longer steeping time. Depending upon your blend, put certain herbs or spices in before others.


Tea Utensils
Infusing utensils may include a cheese cloth, a ball of many sizes and shapes, and a bag.  I highly recommend the natural cheese cloth in the brown color. The white one has been bleached and those chemicals may end up in your tea.  I also have been known to 'bag' the utensils and just toss the herbs in the hot water and straining them out.  


Putting it Together
If you make 4 cups of water, take 3-4 long springs of lemongrass and put it in the hot water with the cover on and off the burner.  Leave the lemongrass infusing for 10-15 minutes. Then add 2 cups, loosely packed, fresh mint or 3-4 tsp dried and the same for lemon balm. (if using fresh mint - pull the leaves off the stem. Sometimes I'll use the leaves and stem when it's closer to the top of the plant, then it's not so woodsy.  You may do the same with the lemon balm).  Keep the lid on and infuse for another 10-15 minutes.  Or steep for 10 and then take the lid off for a few minutes.  Your tea should have a strong flavor.  Please feel free to adjust the servings to whatever feels right with you!  For sweetness such as (raw unfiltered) honey, add it while the tea is warm, not hot or not cold.  If it's too hot, it may burn off the fabulous qualities of the honey.  You may add it do the entire pot or just the single cup you may currently enjoy.  If adding it to one cup, I like to first put about 1/4 cup of tea, then honey, then more tea and mix.  After enjoying a few sips, I may 'top' it off with more tea.  Each sip will have a delightful taste!












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

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

Eye Exercises

Recently, in the United States, we celebrated the 4th of July. I was never too much into fireworks but have grown an appreciation to them. Clearwater, FL certainly has some of the best firework shows ever! There is so much color, various shapes, sizes and depth. I was so very lucky to have a fantastic seat this year with my feet dangling over a dock overlooking the water where the fireworks were. It was pointed out to me, thankfully, to also look into the water during the firework extravaganza. All the sudden, I felt as if I got 2 shows in one. The colors glistening on the water were incredible. So, I found myself watching the fireworks show above then, as quickly as I could with only my eyes instead of lifting and lowering my neck, I would look down with my eyeballs and enjoy the show on the glistening water. I realized I was doing eye exercises!
So, of course, I had to remind others about the benefits of exercising your eyes! Exercising your eyes can protect and improve your vision, prevent eye strain and relieve tired eyes. Just like exercising your muscles to build strength, you can strengthen, tone and stimulate cells in your eyes! Eye exercises have been known to help with eye movements, activity and contraction of eye muscles and overall body tension. Eye tension creates an increase in nerve impulses which pass through the optic nerve and effects the brain. Exercising your eyes helps with vision as the ophthalmic nerves receives more blood supply and enhances circulation.
The following are a few exercises. Move the eyes in all directions without moving your head and with your eyes open and closed (you may prefer closed). Follow the movements with your eyes as opposed to just circling and moving the eyes. For example, look up and down, left and right, upper left then lower right, upper right and lower left and circle the eyes. Do each about 5-10 times (to begin). Each time, try to look up more and down more without straining, look further left and further right etc. Another exercise is to close the eyes and squeeze them tightly for a few seconds. Then, relax. For the peripherals, extend your hands and separate them wider than shoulder width apart. Wiggle your fingers and focus on them. There are more eye exercises to practice. For those that drive in a car, look at a computer for long periods of time or any other practice that required significant concentration of the eyes, I highly recommend you make some eye exercises part of your weekly routine. Happy Seeing!
Body and Mind Enrichment. A unique way of exercising your body and mind! www.bodyandmindenrichment.org