I'm not sure if your Christmas experience is similar to mine, but every year, Santa Claus brings me a new book to unwrap beneath the festive tree. This year was no exception, as I eagerly received Michelle Obama's latest release, The Light We Carry: Overcoming in Uncertain Times. Having already read her previous book, Becoming, I was intrigued by the prospect of delving into her next book. In the days between Christmas and New Year's, I found myself naturally drawn to the book, incorporating it into my breakfast routine. As I discovered, the conversational tone of the book transported me into a virtual morning chat with Michelle Obama, making my mornings feel like intimate discussions with the former first lady. What captivated me most was the storytelling, not only as the first lady but also her reflections on the pandemic. Like many of us, she picked up a new hobby during those uncertain times. Early on in the book, Michelle confesses to indulging in multiple "How To" books and countless YouTube tutorials, all centered around her newfound passion—knitting. During the pandemic, when time seemed to stretch endlessly, Michelle Obama, like many, grappled with anxiety. The revelation that knitting became a source of solace for her was both surprising and enlightening. She described how this seemingly simple activity reversed the usual order of things, letting her hands take the lead while her mind took a back seat. It served as a detour from anxiety, offering a much-needed respite. Reflecting on Michelle Obama's experience with knitting, I couldn't help but connect it to the broader theme of physical activity and its impact on mental well-being. Her insight into the transformative power of knitting mirrors the broader truth that bodily movements, regardless of their intensity, can teach us valuable lessons. In her words on page 34, Michelle Obama highlights the unexpected lesson learned during her knitting sessions—allowing her hands to lead provided a reprieve from anxiety. This resonates with the profound effect that even minimal physical activity can have on mental health, as evidenced by existing research. Michelle Obama's willingness to explore a new hobby and engage in fine motor movements demonstrates the potential for positive change through moving our bodies. It prompts us to consider how we, too, can incorporate movement into our lives, irrespective of intensity or traditional perceptions of physical activity. In essence, this narrative reinforces three crucial points: 1. Movement allows us to explore beyond the confines of our minds, achieving great things when we let our bodies take the lead. 2. The mind can take a back seat, and our bodies can become our teachers when we engage in physical activities. 3. Scientific studies support that engaging in physical activity can have a substantial impact on mental health. While knitting may not qualify as intense physical activity, it serves as a reminder of the potential benefits that such activities can offer. So, the question arises: How can you introduce more movement into your life, embracing the powerful influence of physical activity on your overall well-being? What impeccable timing to consider your own movement as we start a new year! Stay well and happy moving, Lisa ☝🏼 Ready to embark on a new movement journey in 2024? Join me, in person, for my weekly Everyday Yoga classes. You can find more information here.
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Hello and happy 2024! I hope this email finds you well in the first week of 2024! This week I have a special treat for you. It’s the next installment of Real Moves for Real Life. Yay! Have you ever been advised to strengthen your hips? In this new video, I will share with you three notable ways to strengthen your hips while in the hands and knees position. Let's explore these exercises and learn how they can benefit your overall hip strength and stability. No equipment needed! Don't forget that there are always opportunities to shift and change movements to suit your needs. I get it. Being in a hands and knees position isn't for everyone. So that's why I provide options at the wall. No need to get down on the floor!
These three hip exercises offer a full range of hip motion which can contribute to your overall body stability AND strength. Give these exercises a try, and let me know how they work in your body. What was the one exercise that gave you the most challenge? Hit reply to this email and let me know! If you found this video valuable, don't forget to give the video a thumbs up to support my Youtube channel. I'm on a mission to help people move better and more often and your support would help get my videos out to more people. I would so appreciate it! Catch you again next week! Until then… Stay well and happy moving, Lisa P.S. Did you know I have a YouTube series called Real Moves for Real Life? If you have missed any of the other episodes, here is a link to the playlist. Ever felt that tug-of-war between wanting a healthier, more active lifestyle and actually having it? It's like standing at the threshold of a gym, staring at all those machines, and feeling a mix of excitement and uncertainty. Sound familiar? We recently dove into this topic in my previous post and the responses poured in. Turns out, we're not alone in navigating this tricky space. It's this zone filled with hurdles that make taking that first step toward physical activity feel like an uphill battle. Consider these three examples of what might show up…. The Grip of Fear: Stepping Into the UnknownPicture this – you finally muster the courage to walk into a gym, only to be hit by a wave of fear. The equipment looks like a maze, and self-doubt creeps in. "Am I doing it right? Will I embarrass myself?" It's that fear of the unknown that keeps us stuck in the comfort of wanting, far from the reality of having an active lifestyle. The Inner Dialogue of Unworthiness: Confronting Health ChallengesMeet Sarah. She's dealing with type 2 diabetes, and there's this heavy feeling of unworthiness that hangs over her. Thoughts like "I caused this myself, so I don't deserve to be healthy" become a daily struggle. It's a mental barrier that convinces her she's not worthy of the benefits that come with being physically active. The Lingering Past: Overcoming Childhood TraumaNow, let me tell you about Tom. As an overweight kid, he was the slowest in completing laps around the school playground. The punishment? A bunch of push-ups and extra laps. Fast forward to adulthood, and that childhood trauma still lingers, making the idea of being physically active more of a challenge than a joy. These are just a few examples of what might emerge in that space between wanting and having. So, what resonates with you? What shows up on your radar in this dance between desire and attainment? So, how do we break free from this space? Enter self-compassion – our secret weapon. It's like giving yourself a warm, supportive pep talk as you navigate through the gym or face health challenges. Remember, you're not alone in this journey. Self-Kindness: Treat yourself like you would a friend figuring out the gym. The fear and uncertainty? Totally normal. Common Humanity: Sarah's not the only one facing health challenges, and Tom's not the only one with a past to overcome. We're all in this together. Mindfulness: Be present in the moment. Listen to your inner dialogue without harsh judgment. It's shaped by experiences, but it doesn't have to define you. To bridge the gap between wanting and having, let's acknowledge these barriers together. Recognize the fear, self-doubt, the impact of the past or something else that is personal to you. It's time to make peace with the discomfort and grow from it. Our journey from wanting to having involves rewriting our stories, facing fears, and letting go of past traumas. It's about creating a safe, judgment-free space—one where physical activity is a celebration of what our bodies can achieve. So, as we navigate this space, remember it's okay to feel uncomfortable. That discomfort is where the magic happens. Let's tackle our fears, reshape our self-perception, and embrace the joy of having the active, vibrant life we truly desire. Need some help with this? Send me a message and let's have a conversation. I am here to support you in your physical activity journey. Because it is never too late. Stay well and happy moving, Lisa Have you ever reflected on the narratives you tell yourself about incorporating physical activity into your life? Are there lingering beliefs or thoughts that place limitations on your capabilities and sense of worthiness? Do you find solace in yearning for a more physically active lifestyle, rather than taking the step to make it a reality? Are you more comfortable wanting than having? For many of my clients, a pervasive belief takes hold—that being physically active is an unattainable feat. It's too late. I can't do this. I've missed the opportunity. Such thoughts become a barrier, making it challenging for them to break free from the notion that physical activity is beyond their reach. In a recent conversation, I encountered an adult child deeply concerned about their declining parent's limited endurance and reliance on a mobility aid. Despite the evident decline, the parent remained adamant that nothing could be done to improve the situation. Imagine the difficulty of functioning when one's physical abilities are severely diminished—it's akin to a healthy person grappling with illness. This analogy became particularly poignant for me during a recent bout of sickness, where exercise took a back seat. Did the thought cross my mind that I might never regain my previous level of fitness? Not for a moment. Because I understand that it's never too late. Commencing the journey anew is always an option. Whether it's a simple stretch on the bed, a leisurely stroll around the block, or a light resistance session at the gym—there are always opportunities to restart. Yet, the prevailing mindset often insists, It's too late. I'm here to dispel that notion. It may not mirror the past, but being physically active is undeniably possible. So, I pose the question once more: Are you more at ease with the desire for change than the actual pursuit of it? Are you more comfortable wanting than having? Ask yourself: Why not you? It is never too late. In my guide, Get Back to Enjoying Your Best Life: Three Choices You Need to Make Today, I offer a beacon of hope and emphasize that the journey toward improved physical and mental well-being can commence at any life stage. Download now to embrace a rejuvenating approach to savouring life's finest moments and unlocking your inherent potential. Stay well and happy moving,
Lisa Last week, I shared my Active Pursuits Primer, a one-page roadmap aimed at boosting your physical activity skills for the next six weeks. If you missed it, you can catch up with the video and worksheet included. This week, let's shift our focus to another vital aspect of our well-being - rest. I'll admit it – I am the worst at resting. How about you? In a recent session with my yoga therapist, she guided me through movements emphasizing stillness and rest. The profound impact of this practice left me feeling rejuvenated and ready to take on the world. I couldn't help but share this experience with you. As the holiday season approaches, our lives tend to become a whirlwind of gift-buying, festive invites, and transforming our homes into winter wonderlands. Amidst the chaos, finding moments of tranquility becomes essential for maintaining overall health and well-being. Introducing Yoga Nidra. Have you heard about it before? Yoga Nidra, also known as "yogic sleep," has gained popularity for its ability to induce deep relaxation. Here are three ways this transformative practice can significantly contribute to our health during the holiday season: 1. Deep Relaxation and Stress Reduction: In the chaos of holiday preparations, stress levels soar. Yoga Nidra provides a peaceful retreat, guiding you into a state between wakefulness and sleep, promoting profound relaxation at both mental and physical levels. 2. Enhanced Sleep Quality: Quality sleep is often sacrificed during the holidays. Yoga Nidra acts as a powerful tool to improve sleep quality by promoting a restorative state of relaxation, alleviating insomnia, reducing anxiety, and enhancing overall sleep patterns. 3. Mindful Presence and Emotional Resilience: Amidst the holiday rush, it's easy to become disconnected. Yoga Nidra encourages mindful presence, fostering emotional resilience and a more balanced response to the season's stimuli. As a gift to you, here's a sample 10-minute session to give it a try. If you want more, consider joining me next Friday, November 24, at 7 pm at Yoga Within Edmonton – either in person or on Zoom. Yes, you can be at home and cozy on your couch with a blanket. Amidst the hustle and bustle, take a moment to pause, breathe, and embrace the serenity of Yoga Nidra – a precious gift to yourself during this festive time. Stay well and happy moving AND resting, Lisa Surprise! We're merely six weeks away from Christmas and seven weeks from New Year's Eve. Time seems to be sprinting forward each passing year, doesn't it? This realization prompted me to ponder your plans for wrapping up the final stretch of 2023. Are you feeling all set and scheduled, or is there a bit of uncertainty looming? Whether your response is a panicked "I have no idea" or a confident "I've got it all mapped out," take a moment to consider what you truly want to unfold in these next six weeks. It's not just about squeezing in more physical activity but also about shaping the upcoming days. Have you been postponing that aquacise class or that leisurely walk with a friend? Perhaps there's been a persistent discomfort in your right knee, and you're unsure of the next steps? It's time to focus on what you know, what you desire, and what you'll learn about yourself in the process. To make this easier for you, I've prepared a one-page roadmap, Active Pursuits Primer, that leads you through three simple steps:
Here is a quick example for you too! Why put in this effort now? Imagine the peace of mind of having your physical activity routine in order amidst the December rush and the start of the new year. Invest your efforts now, and you'll reap the benefits later! Stay well and happy moving, Lisa P.S. Did you miss my recent four-week series on Intro to Rest and Rejuvenation Sleep Meditation? No worries! I'm hosting a single drop-in session on Friday, November 24. It's a one-time opportunity with no long commitment. Join me in person or over Zoom, no matter where you are in the world! 💗 I hope this post finds you well. Today, I wanted to delve into a transformative practice that I recently discovered in Kristin Neff's book, Self-Compassion: The Proven Power of Being Kind to Yourself. In her book, Neff introduces the concept of Supportive Touch, which immediately resonated with me, particularly in the context of my yoga teachings. I often encourage individuals during yoga sessions to draw themselves in, to create a space of comfort and care within. This can be as simple as moving into child's pose or embracing oneself by drawing knees to the chest. Reflecting on this practice, I realized that the simple act of self-embrace - a self-hug, if you will - holds far more profound power than I previously understood. Neff's insights shed light on the psychological and physiological impact of this supportive touch. For instance, the release of oxytocin, often referred to as the "love hormone" or "cuddle chemical," fosters trust, relaxation, and a deeper connection with oneself. It's a gesture of self-welcome and comfort that can significantly influence our body, mind, and spirit. What struck me most was how I've been guiding individuals to connect with their bodies through touch, asking them to place their hand on specific areas to feel muscles or joints working. Little did I realize the broader implications and the inherent potential of such practices. I invite you to explore a snippet from Neff's book, where she discusses Supportive Touch, exemplifying it as a form of a self-hug. Click here to access this excerpt and consider incorporating a self-compassion hug into your pre, mid, or post-exercise routine this week. The act of self-compassion through a simple hug is a personal gift only you can give yourself. Consider how this practice might positively impact your well-being. Stay well and happy moving, Lisa 🌺 P.S., Curious about in person yoga with me? Next Thursday November 2 starts the next 8 week series of yoga classes at Grandview Heights Community Hall. Two times to choose from - 6:30 pm or 8 pm. Click here for the details. It would be a privilege to have you join our class. Hello! Last week, we talked about three unexpected ways to challenge your balance by playing around with your base of support. If you missed it, you can catch up now (video included!) And today, we're diving into a topic that might seem a bit "eye-opening," pun intended! It's all about the fascinating and often overlooked connection between your visual system and your balance. When we think about balance, most of us imagine standing on one leg with our eyes closed, wobbling like a weeble (they wobble but don't fall down, right?). But guess what? The eyes have you covered – and not just when they're shut! So, let’s open our eyes wide and explore how the visual system plays a pivotal role in our quest for better balance.
1. Look Left and Right (Side to Side Sway) 🛒 Imagine this: you’re in the grocery store, and you spot the chocolate aisle. You turn your head, eyes locked on the prize, and start heading toward it. What’s happening here is your visual system guiding your balance. Your brain processes the visual cues, helping you stay upright as you navigate the treacherous terrain of the supermarket. Now, try this at home – stand up and pretend to be a shopping cart. Turn your head left and right. Then try to move just the eyes left and right, and voila! You’re training your balance system. 2. Look Up and Down (Vertically Challenged) 🌆 Think of your visual system as your personal GPS. When you look up, your brain registers the change in perspective and helps you stay upright. Conversely, when you glance down, it adjusts your balance to accommodate the new angle. So, channel your inner giraffe and engage in some vertical eye movement exercises. Looking up and down like you’re admiring a skyscraper can give your balance system a little workout. 3. Circular Motion – Clockwise and Counterclockwise (Twist and Shout) 🌪 Ever tried spinning around like a human fidget spinner? Well, it’s not only fun but also a balance-booster. Circular eye movements stimulate the balance sensors in your inner ear. Try standing still while moving only your eyes in a clockwise or counterclockwise direction, and you’ll discover a challenging exercise that’s like a dance for your visual system! Alternatively, try spinning in place while keeping your eyes on a fixed point – it’s a real challenge, and you might end up feeling like a human tornado. 4. One Eye Open, One Eye Closed (Pirate Chic) 🏴☠️ Ahoy, matey! If you’ve ever pretended to be a pirate with one eye covered, you’ve unknowingly challenged your balance. Closing one eye alters your visual input, forcing your brain to rely more on other senses, like your inner ear and proprioception (your body’s sense of where it is in space). Give it a try – but don’t go looking for buried treasure just yet! Now, you might be wondering, why does all this matter? Well, because your visual system is your balance's best buddy. It provides vital feedback to your brain, helping it make real-time adjustments to keep you upright. It's like having a personal trainer for your equilibrium. Plus, these eye movements aren't just for fun – they can have practical benefits. They can improve your balance, stability, and coordination, which is essential for everyday activities and sports. You'll find that tasks like climbing stairs, dancing, or even playing recreational sports become easier and more enjoyable when your visual system is finely tuned. So, the next time you work on your balance, don't just close your eyes and hope for the best. Instead, open your eyes and play with your vision. Challenge your balance with these eye-popping exercises, and you'll be well on your way to becoming a balance guru. And for all you eager readers who are keen to take your balance game to the next level, it's time to get creative and layer on these four visual tools to the base of support exercises we covered in the last post. Incorporating visual challenges into your balance routine not only adds an extra layer of fun but also boosts the effectiveness of your workouts. Picture yourself swaying side to side with your feet in a tandem position while looking left and right, or standing with a narrow stance and sending your eyes in a clockwise motion while maintaining your balance – these combinations can be a game-changer for your balance training regimen. So go ahead, experiment, and watch your balance skills soar to new heights. Remember, balance is a skill that can be honed and improved. It's not just about preventing falls; it's about enhancing your overall quality of life. So, why not have a little fun while doing it? Your visual system will thank you, and you might just discover a newfound appreciation for the magic of balance. Stay balanced, stay safe, and keep your eyes on the prize – and the chocolate aisle! Until next time, keep wobbling like a weeble (but with style). Stay well and happy moving, Lisa P.S., Just for fun! 😄 Balance is a fundamental aspect of our daily lives, often taken for granted until it's put to the test. Eek. Maintaining good balance is crucial, especially when weather conditions change at a drop of a hat and surfaces become slippery due to ice and snow. And let's be honest, this could be your situation soon as we move into the last part of 2023. While standing on one foot is a classic exercise for balance, there are several unexpected and effective ways to challenge your equilibrium. Let's connect to your foundation (your feet) and play with your base of support. In this instalment of Real Moves for Real Life, I curated three specific movements not only to enhance your stability but also prepare you for the unpredictable challenges that arise when navigating tricky terrain. The extent to which you're connected to your movements and spatial awareness will determine the quality of your balance. Click to watch now! Balancing on one foot is not the only way to challenge your equilibrium. By incorporating unexpected exercises and techniques you can significantly improve your stability. These exercises help you better prepare for navigating slippery surfaces during winter and reduce the risk of falls and injuries. Remember, good balance is not just about maintaining stability; it's about maintaining safety and health in all aspects of your life. So, start incorporating these unexpected balance challenges into your routine today and stay safe, no matter the weather! Stay well and happy moving, Lisa Picture a moment when you unexpectedly crossed paths with someone you hadn't seen in ages. Remember that warm, fuzzy feeling that welled up inside you? Perhaps it manifested as goosebumps and an inner sense of excitement and joy. As we arrive at Canadian Thanksgiving weekend, I'd like to invite you to reflect on these feelings. This time of year often brings us together with people we don't see regularly, be it for a shared meal, a drink, or simply spending quality time with loved ones. These physical and emotional responses you experience are a beautiful demonstration of connection—the sense of belonging with others, whether they're family or friends. There's something undeniably nourishing and grounding about it. We humans are inherently wired for connection, but have you ever considered what life would be like without those cherished connections? It might feel like a somber, empty state—a profound sense of missing out. Here's the intriguing part: many of us are not fully connected to ourselves. We often live in our minds, unaware of what's transpiring in the rest of our bodies. In many cases, we can also find ourselves disconnected from our own thoughts and emotions. Now, contemplate a scenario where you could foster the same connection you have with loved ones, but with yourself—genuinely understanding yourself, your inner world, and how it intertwines with your outer world to shape the unique YOU. Wouldn't it be an enriching journey to forge that connection within yourself? This week, a client shared an enlightening experience. She discovered a spot in her body that responded profoundly to a specific movement, despite it not being the source of her discomfort. She began "gathering data points," noticing how these data points influenced her body—connections forming before her eyes. Connection. She was making connections. Now, envision the possibility of connecting your own data points, unveiling insights into yourself, and cultivating a profound inner awareness and relationship. Such self-discovery could genuinely enhance your well-being. I would love nothing more than for you to embark on this journey. That's why I'm thrilled to extend an invitation to the upcoming series, Intro to Rest and Rejuvenation Sleep Meditation. It's an opportunity for you to reconnect with yourself. Together, we will explore simple practices that can help you restore and regenerate, just as sleep does. By dedicating time to your inner world, whether it's your thoughts or how your body feels, you'll tune into yourself and deepen your awareness of your body and mind. This four-week series kicks off every Friday, starting on October 13. You can join us on Zoom from the comfort of your own home or in person at Yoga Within Edmonton. So, as you go about your weekend, remember to connect with others and, equally importantly, with yourself. A simple thought of gratitude for yourself and those around you can go a long way. Wishing you a warm and fulfilling Thanksgiving weekend filled with meaningful connections. 🦃 Stay well and happy moving, Lisa |
AuthorMissed my most recent newsletter? Don't worry, I've got your back. Find all my exclusive letters here on this blog. ~Lisa Archives
April 2024
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