Shell Picking - A Mind AND Body Exercise

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Shell Picking - a Mind AND Body Experience
I am a shell picking enthusiast.  Shells are very special to me - the color, shape, along with the thoughts of its journey to shore.  I am so thankful to live a short bike ride away from Clearwater Beach, FL. So, shell picking is at an arm's width away.  Recently,  we had a few storms. So, like any shell picker would....time to go to the beach!

Shell Picking Accessories/Gear

A few key a accessories and you'll be set.  This mind and body exercise is a low maintenance and low cost hobby .  I bring a special 'bag' so I have a place (aside from throwing them mindlessly in the bag) where they all travel together after I rinse them one last time in the salt water (or other bodies of water).  A hat and/or sunglass is highly recommend.  However, choose your head gear wisely - a floppy hat or a tight lipped visor may restrict or limit your peripheral vision of your 'playing field' (aka the beach).  If you're wearing sunglasses, make sure the lenses are clean as smudges may, too, block you from uniting from your perfect shell!


Mindful
Shell picking, to me, is meditative, relaxing, fun and surprising!  You never know what you're going to find and.... its a gift from Mother Earth.  So, I make sure there's enough for everyone to enjoy!  I allow my mind to drift and be mindless.  However, it's important to be mindful of your posture because shell picking, like cycling for example, may challenge your alignment if you're remiss about stretching or muscular balance (more on that in the 'body').  


Body
There's alot going on, physically, when shell picking.  It's a great way to work your core, legs, balance and agility.  Agility is the ability to move quickly and react.  If your shell picking with waves of any size, you'll need to react quickly to grab your desired shell. Therefore, agility is important to shell picking.   Ok, let's start from 'the top'!  There are a few different ways to position your head. Body awareness, flexibility and strength is so important in your every day life. It will reduce chronic pain.  As you're looking down scanning the playing field, be aware of the position of the head.  Instead of allowing the head to hang heavy down, use your muscles to pull the head 'back' in a more anatomically correct position.  The proper shell picking gaze should be a little something like this: tuck your chin slightly so you have length in the back of your neck and curl your upper body forward without allowing your shoulders to hang heavy forward.  Basically use your core (from the lower abs below the belly button all the way up to the chest) to flex the spine (look forward and down) enough to maintain the proper position of your head and shoulders.  Then, the legs and balance.  I squat numerous times.  Think of how many ways you squat when shell picking (as opposed to bending from the back).  Sometimes the heels are down, others they're up.  It may be a wide squat, squat in external roation, quick 'pop a squat', lunge forward, lunge diagonal, a 'take a knee' squat or even side lunge.  You may head into a backwards lunge if you almost pass up the opportunity of your eye catching shell!  You may also find yourself balancing on one (straight) leg or in a mini squat (slightly bent knee), hinging forward to collect your prize (shell).  This position in fitness is considered a single leg dead lift or in yoga similar to Warrior 3.  In this mindful exercise, be aware of your body and posture and change it up from time to time.  You'll last longer!




Play around with your shell picking technique and have fun!  You may even want to wear them. I do! I make shell earring, necklaces, shell-anklets, and even a waistlet.  When creating the jewelry, I select the earrings or pair of earrings energetically.

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!

 






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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!

A Pain in the Neck is a Pain in the Ass

I have procrastinated this blog and realized, I better start now because this is just the beginning of a new road/journey.  Actually, if it was a 'road' it would be more like a dirt road, bumpy with pro's and con's.  Remember how we learned everything we know in kindergarten such as If you don't have anything nice to say, don't say it at all.  Well, I've been honoring that golden rule. It wasn't just that I didn't have anything nice to say, it was more like I didn't have as many happy things to say, like a typically do.


Holiday Cheer
This isn't your typical holiday update revamping this past year because honestly this has been one of the most challenging years of my life.  But, I will share what you can expect from me this upcoming year and maybe you or someone you know can relate.  On Oct. 18th, my husband's birthday, I was rear ended in the car.


Gettin' it in the Ass
It was a day that one decision led me to be in the wrong place at the wrong time.  I could see it coming. The man behind me was not paying attention and hit me as I was rolling to a stop  and I hit the stopped car in front of me.  I braced my core (not the neck and shoulders) and  my head jerked forward and back 3 times.  I had no idea this little incident would be so big.  I was confident I was going to shake this off quickly.


First Few Weeks after Gettin' It
I didn't feel much discomfort until 2 days after being rear ended.  I went to a chiropractor who took XRays and began treating me.  Over the next week or two, more symptoms surfaced such as headaches and nausea.  I went through alot of emotions mentally and, of course, physically.   I have never experience whiplash before so it's a totally different concept of discomfort and pain. I have had my share of injuries such as hip, knee, ankle and sciatic.  I have not had cervical spine issues.  One reading of the MRI states I have multiple herniations in my cervical spine and a slap tear in my left shoulder.  I am praying that a second opinion will read it different.  As an athlete, Pilates instructor and Personal Trainer, you can imagine how impaired I feel.


The first few weeks, my head felt like a bobblehead. Literally, all the muscles, ligaments, nerves, blood vessels were traumatized, stretched, and injured.  At the end of the day my head would feel heavy from all these body parts working so hard to hold up the head.  I would try to rest however.... you're lying ON the part of the body that needs rest. Now that sucks.  If you've ever experinece an injury, you know typically it is uncomfortable to be in one position for an extended period of time.  With whiplash, herniated discs and head pain, it was very difficult to get comfortable. I have since seen progress!  The past two months, I've avoided putting my hair 'up' and now wear it down more or in a long braid and wear less earrings and necklaces, apparantly the less pulling on my ears and neck, the better. When I choose an accessory,  I wear healing stones and minerals.  I didn't talk or smile as much (now, that was hard!!).  Think of all the head muscles we use in a smile. I can now smile for a longer period!  Sleeping is an obstacle. I used to love sleeping without a pillow, on my belly with my head turned to either side.  Clearly, that ain't happenin'.  


Therapies
After the MRI, I continued getting adjustments at the chiropractor few for another week or two taking it day by day going through a roller-coaster of emotions and physical pain.  I  discontinued the chiropractic care (my gut tells me certain ways of his treatment was not appropriate for my body at that time.)  I have been to Lifeforce Acupuncture, Massage Therapy and Reiki from http://www.robinshealingmassage.com/ and physical therapy with Impact Health and Performance.  My Naturopathic Doctor, Patrick Purdue,  has safe and effective ways to balance the body. I use my B Me Therapeutic Salve and lotion and apply daily behind my ears and around my scalp and have also been fortunate to have a husband who will gently massage too! I am scheduled at the Florida Spine Institute next week for a second opinion.  I want to have another perspective on some of the pain and discomfort I've been experiencing.  This is my way of building my 'team' as I continue to heal.  

Herbs As Medicine

I am smarter than the average bear when it comes to healing knowing my body needs rest although sometimes I am rest-less.  I am doing things in small doses and really giving my body time to de-stress in many ways.  Our body responds when we go above and beyond for ourselves to heal.  Here are a few of my remedies. * Herbal tea - a rosemary, chamomile, catnip and st. john's wort blend.  I always make multiple cups and drink one or two that evening.  I add kava to the additional tea in the teapot and let it sit for another hour or two before straining it for the following day.    

* A delicious bath of dead sea salts, epsom salts, bath bag of eucalyptus, arnica, horsetail, rosemary.  One time I even added dead sea mud.  I add a squirt of B Me Body Oil with shea butter, cocoa butter, coconut oil and infused oil.

With any major change in your body or mind, one of the first things you should address is your food and drink consumption.  * Eat as healthy as possible and hydrate well.  Food can have a major impact on your mind which is your control switch throughout your entire body.  Aside from my appetite changing,  I also naturally ate soft foods such as  smoothies with hemp, chia, greens etc. as my source of food and was satiated (less to chew, less on the cranium).  *I also take Planetary Herbals and traumeel.com (homeopathic).  

Mental Challenges

Most days I have a strong mind although it's experiences like this that challenge me especially when it's my job to motive people (at The Pilates Loft or other classes).  Not only do I want to be able to do everything I did prior to Oct. 18th, it challenges me as an instructor to verbalize an exercise, explicitly, without physically performing it myself.  I see people all around me running and playing like I yearn to do!

Knowing what To Do Next
I am smarter then the average bear when it comes to taking better care and listening to my body (sometimes it is screaming!).  I am aware of my head position although not stretching or strengthening yet.  I understand when taking a walk is exactly what my body needs.  Not too far or intense but enough to get some fresh air, move the body energetically and get those endorphins going.  However, at this point in the healing process, if I take a long walk one day, I need to rest the following day because even a simple walk may be constant pressure on the head.  About 4-5 weeks after the incident, it was time to re-introduce new things back into my daily life such as carrying things like grocery bags.  I could begin to strengthen my core and legs a little at a time such as adding in 10 walking lunges 2 times through my walk.  I noticed my 'arm circle routine'  created headaches.  I will wait and try again in another few weeks and do only a few circles instead of ' multiple repetitions'. After a few successful weeks of massage and physical therapy, I will add additional treatments to compliment such as Cranial Sacral, sound and Acutonics or other modalities.  Too many things at one time may cause you to be unable identify what is working or working best together.  It is emotionally challenging to have time for all these appointments.  I allow myself to get sad and frustrated just not daily or too regularly.  The first month I was in a little shell not wanting to discuss it much.  Prior to Oct. 18th, I would feel good everyday so it's unlike me to have more not so good days than good days.


Determination
I have accepted the fact that this will be a longer recovery than expected. I need to honor my body and recognize that the next few months are crucial in healing and recovery. I know we learn from our experiences in life.  However, it doesn't mean I am happy experiencing it!!  I am determined to feel better and get past this acute phase.  Patience, rest, proper food and nutrition for the body and mind are key.  Easier said then done!  I will feel better and plan to do the all the activities I once did, it is just a bumpy road right now.  Eventually, it'll be a smooth, picturesque ride with only an occasional bump.  What doesn't knock you down will make you stronger, right?




Happy and Safe Holidays 2011. Cheers to ringing in a new year!  Your life may change in a second. Live every day!








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

Play with Yourself

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The doctor tells you to do it.  Touch and feel your breast.  All around the breast.  Other tests encourage you to squeeze your nipple to check hormones.  Squeeze the ends of your toes to open up sinuses or rub your temples to relieve a headache. One of the best ways to learn about your very own body is to feel it.   A few ways to stimulate the body include exploring, brushing, and exfoliating.  Play with yourself to stimulate as well as monitor any changes in and on your body.

Personally, I love when my pampering sessions serendipitously happen.  It may be weekly, monthly, and some weeks more then others.  Recently, a friend graciously gave me homegrown avocados!  I made guacamole, flax crackers with avocado, dressing, salad with avocado and many other creative recipes.  Then I decided to apply it on my body instead of just in my body!

I had been at the beach and needed to moisturize my sunkissed skin.  I love the feeling of salt water and the natural exfoliating properties. Typically afterwards, I apply a little oil on my body including the hair as a deep conditioner.  This time, I grabbed a glass of wine, music and a towel and got messy.  I took some dead sea salts and epsom salts, a little sunflower oil plus lemon and ylang ylang essential oil mixed well in a paper cup with a chop stick.  As my body was dry, I brushed all over from the top of my feet, underneath armpits, up the arms, legs, and 'rear' with a medium bristle (body) brush.  It feels tingling as if your body is vibrating.  When putting food on your body or face, just take the plunge!  I feel like a little kid playing with my food as I smash the (very ripe) avocado in my face and hair.  Then, exfoliate.  I find exfoliating very sexy.  Take the salt/oil combo and rub in a circular motion all around your body following up from the dry brushing.  Chill out for as long as you decide -  5 minutes, 30 minutes, there is no wrong.  Allow the oils to penetrate into the skin and enjoy the aromatherapy.  After about 10-15 min. I added a little of the oil to my avocado hair and some avocado to the oily skin. When I felt the time was right, I took a warm shower to rinse everything off thoroughly and finished with a cold splash.  In the shower, I combed through my conditioned hair (no soap, shampoo, or conditioner).  My body felt perfectly soft with little beads from the oil.  Lightly pat dry.

The avacodo is very nourishing, hydrating and good for mature and sun damaged skin.  Visualize the consistency and texture.  Dry brushing brushes off dead skin which allows the skin to breath also increasing lymphatic circulation.  Other benefits include reducing cellulite, stimulating circulation and more!  http://naturalhealthtechniques.com/healingtechniquesdry_brushing_technique.htm provides a great explanation about dry brushing.  Exfoliating is similar to dry brushing and includes the benefits of the oils, essential oils and aromatherapy.  

I hope you enjoy messing around!
     


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

Urban Gardening

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In Ground Gardening
I have officially begun my fall garden.  I started feeling the itch late August. This is my first season in a townhouse.  The last 5 years, I've had a large garden in my backyard.  We composted, harvested, weeded, nibbled, learned and grew, in more ways than one!  I learned how important proper soil is and the root system much like our very own bodies.  The soil may represent our environment.  The root system may portray our background, upbringing, where we came from or where or how we are rooted today.  I love relating gardening to our body and mind and how we grow, blossom and flourish!  My garden gave me so much happiness and taught exponentially!

Urban Gardening
Moving to a townhouse with no gardening space was a major adjustment. Thankfully, we moved during the summer where I choose not to fight with the Florida heat.  I take the summer off from gardening and then..... start to get the itch.  This time was a different.  I began visualizing where I would put a variety of planters and researching urban gardening.  This inspired me to learn something new!  I wanted to make sure to grow my collards, mustard greens, kale, lettuce, arugula, herbs and whatever else I could squeeze in and around my little area!  Ironically,  it just so happened that I planned on doing most of my planting on the Fall Equinox.  I found planters where you water the roots and underneath as opposed to watering on top.  Makes great sense.  My 'hanging baskets' is a multi-pocketed planter made of an eco-friendly fabric.  http://growvertical.net/.  I'm so pumped up about these!!  This urban garden will be simple but prolific! I already found a frog on my 2nd floor balcony!  I still have a few planters in mind to make so I'm not finished yet. But, that's what I love about gardening.  We continue to 'grow'!

 I look forward to watching this new garden thrive and hope my neighbors and those walking around the area will enjoy it too!  Lately,  I feel drawn to wear yellow, black and white. Maybe it's my way of being a little bumble bee buzzing around my garden!  Happy Growing!



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

Outdoor Adventures

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Summer Vacation!
This summer my husband and I went to Asheville, NC for my first time.  I loved Asheville but spent most of the time outside of the city.  We couldn't have asked for better weather!  I was so excited about seeing new places, being in the mountains and relaxing.  Cell phone reception was hit or miss which worked out for the best! (it was a reminder how we used to live without cell phones and gps's).

Hiking
I love hiking and am so thankful for my hiking boots I bought years ago (probably a decade) and bust out every now and then!  I felt I could conquer any hike with those Timberlands.  What I found interesting was how I could literally feel building muscle while hiking.  It's amazing what a little cross training will do for you!  Breathing the mountain air, being in the dappled sunshine, walking up, down, sideways and whatever you need to do to get from one step to another.  In tight spaces, I was thankful to be able to steer my hips in one direction and torso to another.  You'll see that type of training (hips forward and torso rotated) in Pilates, athletic, and functional training.  Additionally, I was extremely thankful to have strong ankles and calves.  I semi twisted or rolled my ankles multiple times but was very thankful to recovery quickly to the next step without missing a beat.  My husband and I were smart to take time in the evening to stretch in order to be ready for the next day's hike.

Herbs
In the meantime, I was breathing fresh mountain air and oooohhhing and awwwing throughout the hike taking in the beauty.  I was thrilled to see herbs that I've either grown, used, or studied actually growing in it's natural habitat.  I saw Common Joe-Pye Weed, also called feverweed, saw a different variety of yarrow, angelica, red clover, plantain, mint, jewelweed and more!!  I even got 'stung' by stinging nettles. I've heard that yellow dock typically grows nearby to help take the sting away but couldn't pinpoint which plant it was!

I loved putting my passions together such as the outdoors and exercise plus herbs and mother nature!  It also challenged my body and mind through testy terrain while navigating through, what you had hoped were, hiking trails (with minimal signage) and reminding myself I wasn't going to be a bear's lunch.

Other cross training activities
I also zip-lined for the first time.  What an exhilarating experience!  Although, you don't need to be in great condition, it was helpful to use my core while ziping along (instead of neck and shoulders or hurting your back).  www.navitat.com did a great job!  White water rafting down the Nantahala was another core and upper body workout.  Part of the ab workout is from laughing because it's so much fun!


There you have it!  My relaxing vacation!  I wouldn't have it any other way!



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