It’s Move it Monday and as we move into April with the vaccine underway and more and more people vaccinated, we are hopeful for a continued reduction in cases with a hopeful eye on the future, as we get the virus under control.
It’s hard to believe it’s been a year of staying in and masking up when we go anywhere and in many ways it feels like a lot longer; especially for those that have gotten Covid, lost loved ones, their businesses and income or suffered from mental health issues. Covid has been a black cloud for some and my heart goes out to all of you who have been shaken to the core of this dreadful disease.
It’s no wonder depression is on the rise and mental health has been compromised with isolation at a high. Winter months with reduced light is always challenging but here comes the sun with spring blessing us with warmth and light, so it’s time to celebrate and get our booties moving.
While some are thriving in this virtual reality world those are far and few between. For the most part, it’s been challenging for everyone and especially for people in big cities that are stuck between 4 walls everyday.
According to one survey from the Centers for Disease Control and Prevention, over 40% of respondents—from a pool of more than 5,400—experienced a negative mental or behavioral health condition in the month of June alone; problems included anxiety and depression (CDC 2020). And the American Psychological Association’s Stress in America™ 2020 survey of more than 3,000 adults found that tension hit parents and people of color particularly hard, with many respondents stressing about the coronavirus, the economy and the government’s response to the pandemic (APA 2020).
The effect this has on our psyche can be insurmountable making getting up and moving critical for our mental state, not to mention our physical state. Weight gain is also on the rise with less movement with everyone glued to our computers. I’ve even spent hours on end at the computer writing when my job is generally active 24-7. Kudos to you if you are making exercise and healthy eating part of your life and adhering to a program.
Never before has it been so important to clear our head and break away from screen time. Exercise increases serration levels which reduces stress, combats depression, anxiety and addictive behavior such as drugs, alcohol, porn, over eating , etc. You are not alone and there are many scientific studies that show how movement and exercise can help combat these conditions and have better outcomes against the negative outcomes of mental health effects of the pandemic. Not to mention it helps weight-loss, reduces stress, lowers blood pressure, reduces diabetes, increase immune function, reduces auto immune disorder symptoms, helps with Alzheimer’s etc.
SO…. HERE COMES THE SUN!!!!!
NO MORE EXCUSES! IT’S TIME TO DO THIS AND REMEMBER TO STAY MINDFUL AND BREATH which helps calm your nervous system, increase oxygen levels, and keeps your eye on the task at hand keeping you centered and relaxed.
Some of you started when I wrote my last Move It Monday and I gave you a base program to start with. Refer to that if you let it go by the wayside.
Otherwise, it’s time to step it up and I’ve devised a 22 minute workout to do just that. It’s a begining intermediate class but you can do it in segments and curtail it the level you need to.
Part of a No Guts No Glory class on a client Zoom session a little video glitch but what the hey, it’s Covid. lol!
Encourage More Daily Movement
We should all move our bodies in some form or fashion every day, says Hillary Cauthen, PsyD, executive board member for the Association of Applied Sport Psychology. With the pandemic restricting many of our activities, it’s more important than ever to take daily walks (or runs), twice-weekly weight training, and 10- to 15-minute stretch breaks throughout the workday. Set up a buddy system or check-ins between training days. The more we move, the better they can tame stress.
IDEA is a Health and Fitness Association I am a member of if any of you want to check it out from time to time and I extrapolated some of my information from their sound advise.
Happy Monday wish is was Sunday, I don’t have to work day but it’s just another manic Monday. Hey, but I did have a good weekend and I hope you did as well. We woke up to the coyote laying at the pool sunbathing and Hunter up at 3, 4 and 5 wanting to chase it and so bummed I didn’t get a picture for you.
Make it a great day and week and Happy Celebrations to all of us as we get out in the sunshine and move!
Thanks for your continued support, liking (if you do of course), commenting and or sharing if you’re inclined.
I woke up 3 nights ago in the middle of the night to a memory of Alice, a dear client/friend that has been gone for 12 years now. She lives forever in my heart. She was such an amazing lady and I am so grateful to her daughter in law, one of my dearest friends and her son for the gift of hiring me to work with her. She was a force to be reckoned with and I am so honored to have shared so many special years of her life. The below is a true story.
Every time I hear the chimes on my phone, I see your face. They rang everyday at the same time and was your reminder to take your medication. Towards the end when life became such a struggle, I would turn to you and say “It’s God calling are you ready to go”? You would smile and say “I’m getting there” and you didn’t even believe in God!
You were so winded but day after day we walked and you made good improvements but with COPD, it became a losing battle. As we climbed the hill, you were slower and we had to stop more often to rest. Watching your decline was hard and I so wanted to let you off the hook, but onward we trudged. The chimes would go off and I would say “It’s God calling are you ready to go”? and we would chuckle. As the stairs got too much and the hill too steep to climb, we would just walk on flat land. The chimes would ring and I would say “It’s God calling are you ready to go”? This time you would answer “Jesus, Joseph and Mary, yes”. But still we walked. Our walks turned into circles in the house and you commanded me to sit.
I’ll never forget bringing Ram Dass’s book, “Still Here” and reading it to you and your beautiful face full of lines and expression and childlike wonder, would light up. Sometimes we would walk a little and as time progressed it went from sitting with you to lying in your bed and reading Ram Dass’s book, and we would talk about death and dying and what it all meant. When the chimes would ring I would say “It’s God calling are you ready to go”? You would say “Hell yes, but keep reading”. Sometimes I was able to say “well it’s not time yet and I’m going to get fired if we don’t get up and one of your kids sees me lying in bed with you”. We would laugh and cackle like school girls getting away with something. You asked me to order that book for you and you read it everyday when you were by yourself. I was so impressed because here you were at 86 opening to new ways of thinking which you would have never entertained in your lifetime before.
We took our sessions to the bed but I was still able to drag you out to move a little most days. One day the chimes went off and I said my usual “It’s God calling are you ready to go”? and you said “I’m so ready” and I too knew the days were drawing close. I tried to help you up but so wanted to just let you stay in bed because it took all of your effort to get up, but I knew if you were around longer, you needed to be strong for your daily activities, so I helped you up. You sat at the edge of the bed, looked me in the eyes and said “thank you for everything, I could never have done it without you. You were here for my every need”. The room stood still, tears ran down my face, my heart burst open with happiness and sadness all at once.
When I left that day, I wanted to bake you a cheesecake; The same one you gave me the recipe for and baked for me, but I was too busy that day, so I bought one instead and brought it with me the next day when I arrived. You had stopped eating now because it was too much effort. I told you to stick out your tongue and close your eyes and I put a drop of cheesecake on your tongue because it was your favorite. I actually lied and said I baked it for you and you shook your head and puckered up your face and said “no, this isn’t my cheesecake”. We laughed but I felt so bad because I wanted to give you something sweet that you had given me in your last days but it seemed my presence of just laying with you, reading and stroking your head softly was the sweetness you actually needed. I knew the end was near and I planned to spend the night with you and sleep in your bed but with 4 kids and a full client load to see, I fell asleep at home and never made it.
In the morning when I returned, I came into the house and I heard your phone ringing and you were in bed. I said, “It’s God calling are you ready to go”? But you didn’t answer; you had already gone.
I layed with you one last time and held you while I sobbed.
And now when I hear the chimes I set on my phone everyday, I think of you and the memories we shared. I’m not ready to go yet but you’re the first one I want to see when God calls me.
(my dear friend, Alices Daughter in law actually called me in the morning to let me know she had made her transition and then I went over for my final closure). I am forever grateful for that call.
Alice’s 85th Birthday whowing off our muscles and smiles. She was gorgeous!
If you don’t know Ram Dass, he was formerly known as Richard Alpert and was a Harvard Professor and psychologist who explored LSD and other hallucinogens Timothy Leary, a colleague. He traveled off to India and studied with Neem Karoli Baba (Hindi: नीम करौली बाबा) or Neeb Karori Baba (Hindi: नीब करौरी बाबा) (c. 1900 – 11 September 1973), known to his followers as Maharaj ji, was his Hindu guru and a devotee of the Hindu deity Hanuman.
Ram Dass, also known as Baba Ram Dass, an American spiritual teacher, psychologist, and author. He was given his name by his Guru. His best known book, “Be Here Now”, has been described as “seminal”, and helped popularize Eastern spirituality and yoga with the baby boomer generation in the West. Wikipedia
Be Here Now was one of the first books I remember reading on my spiritual path which one of the first of it’s kind and quite profound. Still Here came after his stroke which is a story about dealing with loss of function and the challenge of now needing others to help him in the way he helped others. He also discovered his core root was still the same through his stroke and lived in grace.
Thanks for visiting today. Remember you are stronger than you know, blessed beyond measure and more sacred with every passing day. Life is a short journey, make everyday count as you never know when you will take your last breath. Reach out and touch someone.
Please remember to like (if you do of course), comment and or share if inclined.
I know it’s the love week but before we can let love in, we have to make space inside to receive it. I have been having more and more profound experiences of letting go and wanted to share my insights with you. This is longer than a lot of my posts to give you forewarning so feel free to skim and take what suits you; but if letting go is an issue for you, read on until the end.
“When you walk away from something or someone, you walk towards yourself”
“Letting to go is easier said than done I see the imprints of my nails dug into my hands As I say the words; Let Go Give it up, release it, surrender, move on Any of those words have the same response on my nervous system”.
Ever notice as soon as you say the words let go, you dig in a little more and even your toenails curl under. Shoulders tighten jaw clenches, muscles move into spasm. Or maybe you say the words “I’ve let go” but deep down you know you’ve done nothing of the sort. So why bother to try to let go at all? The real question is how do you do it truly, instead of just uttering the words.
It’s a lot like saying “don’t think of the elephant in the room”. What’s the first thing you think of? The elephant, of course and we all know this to be true.
So, how do you actually do it?
Just one more bite… and then I’ll let go
There are so many self help books written on the subject and they’re all really good. It takes lots of practice and practice makes perfect as we know. But friends, I’ll be the first to tell you; it ain’t easy and if it was, there wouldn’t be so many books on the subject.
Here’s the list you’ll always see in books to conquer letting go:
Just Breath and Let Go
Visualize yourself letting go in your minds eye and releasing it up in a balloon out to sea etc
Meditate by taking some deep breaths and stay in the present moment focusing on a candle or a mantra.
Say your affirmations over and over in your mind
Burn what you want to let go of
Throw rocks in a pond
Do Yoga or exercise
Write in your journal
Breath-work
Listen to music it changes your brain
Go to therapy or see a life coach to find the underlying cause
Go on vacation
Move: Ever notice, wherever you go, there you are? There’s even a book on this.
Color or draw or splatter paint.
Accept yourself right where you are and let go of self loathing.
Take a few minutes to add to the list so you can make it your own.
Home Games:
Pick 1 or 2 of these and start practicing one of these modalities every day for 5 minutes and do it 2 or 3 times if you can. Do this for a month and see this issue resolved. Of course it truly depends on the incident in your life that you are trying to let go of. There are obviously some that have a much greater pull on your heartstrings.
2. The other thing is to just accept that you aren’t there yet! We know Rome wasn’t built in a day but we are so impatient.
Be gentle with yourself while you practice this new skill of letting go. Start letting go of little things first and say “as I let go, I free up space to be more of who I am now. I am safe, secure and happy”. Write that somewhere where you can see it everyday and make it your mantra.
I promise you the more you practice the better you get, until you can walk away from the drama and upset of others you no longer need or want in your life. This is so freeing and a breath of fresh air. We do our best to be loving and kind but we can’t please everyone. Remember, people are processing their own internal issues and most often it has nothing to do with you. We are each mirrors for one another to reflect back what internal work we need to do on ourselves. People often can’t see the part they play and it’s easier to place blame and become victims, rather than take responsibility for our own shortcomings..
“When you walk towards yourself you might feel afraid. Heart racing, temperature elevating, clammy palms or hands, throat gripping and that’s ok. A part of you wants to flee, but can you just be with yourself like a mother holds her baby in a colic fit with no judgement; just love? Love will set you free”.
Notice the sensations and just be with them and take a deep breath. Become a silent observer of your mind, body, spirit and actions and hold yourself lovingly and kindly. It will pass but you have to face and accept your feelings as they are in the moment. That is when true acceptance and change takes place. It will become second nature at some point but it starts with a simple shift of thought and action.
Start now, practice and celebrate your small wins.
Many of you know the heartache I’ve been going through with seeing our geriatric dog Harry, through his final days. Some of you might be thinking, “Gosh, we’re so tired of hearing about it, why doesn’t she put him down already”. Or others might be feeling the same thing about something in your life, so you empathize with what I’m going through. We only see through our own lens cap and know our own suffering.
We had an emergency scare the other night when his legs involuntarily started flailing everywhere and we thought he might be having a seizure and started panicking. I called all of our vets including our emergency vet with no luck. We were beside ourselves and I suddenly remembered someone in the family’s ex husband was a vet. In our desperation I picked up the phone and called his daughter to get his number. In seconds I got a text from her mother saying “this made all of us uncomfortable; next time call me”. I apologized profusely and explained we were reaching out because we were desperately trying to help Harry in case we had to put him down. As you most likely know in Covid, they won’t let you go in with your pet and we couldn’t imagine not being with Harry during his last breath. Her next text was “You made my daughter very uncomfortable, plenty of vets in the area” (her daughter is an adult mind you). My first reaction was anger and I quickly let it go. Emergencies do that for us and in a split second I moved on to Harry’s needs. I gave him some CBD and that did the trick and he slept soundly through the night.
I dropped the anger instantaneously and only felt sad that she was still hanging on to such upset. There was no question of me walking towards this drama and I simply didn’t respond back and walked away in love and kindness. It was over for me and there was no pull to clear it up etc. I could just walk away and take care of me and Harry and know I had the highest intentions for my dog with no malintent to her family.
In the old days, I may have tried to go back and clean up a mess that wasn’t mine to begin with, which could have made more entanglement and after all I did apologize. If you are an empath, or you had to get approval from your parents so they would finally see you, you tend to think everything is your fault. We know when we hold anger and resentment, we only hurt ourselves and moving forward without casting stones is always the right answer and I felt good about that.
NMP….. Don’t take on what doesn’t belong to you
“And when love sets you free, you can truly let go and you feel it in your bones, your psyche, your tissues and your spirit. Something more beautiful will enter your life. It always does. Let Go and Feel the Love”.
Congratulate yourself for honoring your truth without creating more drama and upset that was never yours to begin with. There is something very powerful in sharing your truth in love and letting go. We never know how the other person processes things, nor is it our job to “fix others”. By caring for our needs deeply we give everyone around us a chance to resolve their own issues and heal whatever it is that they need to heal when and if they are ready.
As for Harry, I found out the next day that the vet will let 2 of us go with him to say farewell when the unfortunate day comes to send him to the rainbow bridge, but he’s not ready yet..this moment anyway.
Keep walking towards yourself in freedom and love!
“When you walk away from something or someone, you walk towards yourself”. When you walk towards yourself you might feel afraid. Heart racing, temperature elevating, clammy palms or hands, throat gripping and that’s ok. A part of you wants to flee, but can you just be with yourself like a mother holds her baby in a colic fit with no judgement; just love? Love will set you free. And when love sets you free, you can truly let go and you feel it in your bones, your psyche, your tissues and your spirit. Something more beautiful will enter your life. It always does, let go and feel the love”.
Enjoy as you let go and receive your highest good!
Thanks so much for visiting today and reading. I do hope there was some useful information for you while you are getting ready to do some housecleaning so you can let go and let love in. You deserve it! Please remember to like (if you do of course), comment and or share.
Feel the love that you are and let your heart shine. If not now when?
Welcome to Move it Monday on February 1rst! Time to open your hearts, and do something kind for yours! Show me the love and get your heart pumping and your nutrition in check and YES…. that means chocolate! A day without chocolate is like a day without sunshine in my book….. (sorry but it has to be dark for the antioxidants benefit). Did I just hear you say “I hate dark chocolate”? I did from some of you I know and I’m just going to say, “you’ll get used to it and your heart will thank you, trust me”.
Last year at this time, most of us were cruising along with love in the air getting ready to celebrate Cupids arrival, beckoning us to romance and love with no thought of the dreaded C. Yes, it was so sweet B.C.
Before Covid we were simple and free Love was in the air, candy kisses and shopping sprees Dinner reservations, a romp in the sack with our beloved A blind date, roses with anticipation and hope Pop the champane, give lots of hugs and kisses Masks and distance wasn’t even a thought Nor did we know It would even be a thing
11 months later it’s more than a thing and the reality of it brings heartache and sadness to so many. We are so ready to abandon ship and get out and kick up our heels, but not so fast.
I know you’re at your computer, on a deadline, checking your comments, writing in deep train of thought but I want to invite you to Stand UP and join me for a quick mini movement break. Come on I promise it will take 3 1/2 minute of your time. PROMISE!!! COME ON PLEASE…. PRETTY PLEASE WITH A CHERRY ON TOP.
Harry is ready for bed after a Reiki session
Last month we talked about building up to 30 minutes of cardiovascular workout and some strength work out. How many of you are doing it? Have you started? If so BRAVO!!! If not, why? Seriously, I want to know. For many of you, you’re young and it’s not even a thought and you’re busy with studies etc. For those of you who are older, there’s a thought of “why bother”? I’m here to tell you it matters.
Covid is a real thing and for those who have gotten it, you know. For those of you who haven’t that’s awesome. Building a healthy immune system is your best antidote for keeping your body healthy and perhaps keeping symtoms lower. If you have gotten Covid, it’s really important to keep immune function strong and there are a few ways to do that. See this list below.
Strong Immune Fuction:
Exercise: Regular exercise at a moderate degree have reduced markers of low-grade inflammation, more robust immune responses to vaccines, enhanced immunosurveillance, and a reduced risk of illness. There is controversy over overduing exercise for people that have been exposed. General guidlines are to listen to your body.
Nutrition: Boost your immune system by eating lots of vegetables, fruits (think all the colors of the rainbow) and whole grains and proteins including nuts, yogurt, milk (unless you have allergies etc). It’s always best to get your vitamins in foods and making sure you have adequate levels of A, C, D, E, and Zinc. All of these are all helpful for your immune system. I personally am taking a homeopathic once a week and another once a month as well. Avoid processed foods, cakes, cookies, animal fat, etc.
Hydrate: Stay hydrated with water, herbal tea, fruit smoothies, broth, seltzer, electrolyte drinks. Avoid alcohol and coffee which are dehydrating.
Stress: Stress taxes our immune system so the more you can find ways to soothe yourself the better which also helps elevate your mood. Play music, read, stretch, sing, knit, walk, dance, breathe. All of this helps our parasympathetic nervous system stay calm.
Sleep: There is a lot of talk of sleep disturbances during the pandemic which can be exasperated by people working in bed, oversleeping, anxiety, etc. It’s critical to get enough sleep and most experts concur that 8 hours is about the right amount of hours to get a day. Our brain can rest and we can work out issues through dreams, anxiety and depression is reduced and setting yourself up by turning devices and lights out, avoiding alcohol and stimulants such as caffine. Don’t nap all day or you will have a harder time at night. If you still lay tossing and turning after 20 minutes get up and pour some tea and read come back to bed.
Meditation, Deep Breathing and Yoga: Brain waves change when you do these 3 things. More oxygen is received through the cells and brain and your systems and organs take a mental vacation. You can add affirmations and positive self talk to reframe and change your mind set.
Just Breathe!
Work it out!
Just do it!
There are still many unknow factors of the risk on the heart and covid in general. Refer to your doctor of course to determine the best course of action. Listen to your body and rest when resuming activity with clearance. Refer to the chart below and refer website below for a plethura of information regarding exercise.
Figure 1 COVID-19 Return-to-Play Algorithm for Competitive Athlete and Highly Active People. COVID-19 indicates coronavirus disease 2019; hsTn, high-sensitivity troponin I; RTP, return to play.
Happy Moving on Monday! Get up out of your chair at least every hour and remember to get moving and eat your dark chocolate!
7 Proven Health Benefits of Dark Chocolate
1. Very Nutritious 2. Powerful Source of Antioxidants 3. May Improve Blood Flow and Lower Blood Pressure 4.Raises HDL and Protects LDL From Oxidation 5. May Reduce Heart Disease Risk 6. May Protect Your Skin From the Sun 7. Could Improve Brain Function
Have a great Monday and thanks so much for reading, liking (if you do of course), commenting and or sharing if inclined. I do hope you found it helpful. Stay fit, keep moving and Eat healthy.
It’s Move It Monday so let’s do this. I’ve got a few tips here for you and then I want to share the Interview that Yvette from Priorhouseinvited me to do in December. Thank you again Yvette. She has a wonderful site so please do visit her.
I know a lot of you started out gangbusters with a plan on January 4th. Take note, I didn’t say January 1st because I’ve been in the industry too long to know that ain’t gonna happen unless you have exercise in place already. If you are one of the few that started, kuddos to you! We all know the best time to start is NOW but if you are like most people I know, you really won’t start until February and workout equipment becomes a coat rack soon enough. Don’t let that happen to you!
Start Today January 11th with some easy steps. The junk outta be almost gone and if it isn’t freeze it if you trust yourself not to go digging in after it or THROW IT OUT!!!!
If you need your why (we all need one~ soul search). Your why has to be deeper and truly imortant to you, to keep you motivated.
Here are 5 reasons you need to get to it:
1. WEIGHT CONTROL: Helps to lose fat and build muscle
2. KEEPS YOU HEALTHY: boosts your immune function
3. ENERGY: boosts serotonin levels and oxygen flow
5. LONG-TERM HEALTH: Lowers cholesterol, heart function etc.
Here’s your beginning workout for the year.
Ready or Not: Here we go!
This is easy peasy so you’ll have NO EXCUSES not to Move It!
Get your workout shoes on, dust them off an walk to the mailbox and back. Go a little further 3- 4 days a week and gradually work towards daily walks. Work your way up to 30 minutes in the next couple of weeks. Too cold to walk outside? Jog or walk in place, go up and down the stairs, turn on a video, go to one of my Youtubes or anyone elses for that matter and start with 10 min and build up from there.
Ignore my make shift music and wrong yoga terminology. Ollie my yogini Cat doesn’t miss a workout, so sorry in advance. Let et me clarify my favorite blogger. You are all amazing and an intricate part of my day and my favs, He just happens to makes me laugh more than anyone which I appreciate during these crazy times. God knows we laughter right now. Don’t miss our collaboration on Fri-Yay Funday!
Ready to take it to the next level?
Follow the workout Bombay Ficus put out last week that is great and requires No Equipment. It’s AWESOME and I’m going to use it next week when I start back to teaching. Thank you for sharing it with us.
Today I want to share the Priorhouse Interview with blogger Cindy Georgakas.
How did this interview come about? I met Cindy when she was featured on Kally’sMiddle Me and was inspired by her positive energy. The other thing that stood out was how she has been in the health and fitness area since the 1980s. This level of expertise and understanding of the human body is impressive. She also brings joy to the blogosphere.
My favorite post from Cindy’s blog (so far) is “I’ve got your back” with some excellent tips for spine/posture health, sitting tips, and helpful stretches.
Interview:
Cindy, Thanks so much for saying yes to an interview. Can you tell us some of your history and what you do?
Thank you so much for inviting me, Yvette. It is my pleasure to be here.
I am a Fitness and Life Coach, Personal Trainer, Group Ex Teacher teaching Yoga and bootcamp, Craniosacral and Massage Therapist, Reiki Master, and a Music-as-Medicine Facilitator. I also have a team of therapists and teachers that generally work with me, but due to Covid, we are on hold with that piece of our practice.
Whew…. You might be asking, “How does one person do all of those things?”
The short answer is that when you have been doing this work for as long as I have, diverse pathways continue to emerge and you trust and then go where you are called. I’ve been in the field for 35+ years (that makes me sound a little younger, lol), and I have been regularly practicing right here in Woodside, California (40 miles south of San Francisco) where I was born.
My blog, Uniquely Fit, was born out of my passion for fitness with the premise that every person is unique, different, and each individual’s needs must be honored. Life is meant to be shared and I hope that my blog posts provide some pearls of wisdom and Aha! moments that give meaning to your day; perhaps a chuckle, something to ponder, growth, light, insight, and joy.
***
Cindy, An interesting thing I took away from your interview on Middle Me was how you started your coaching and health/fitness practice around the same time as Jane Fonda. This stood out to me because the first aerobics class I ever did was with a Jane Fonda cassette tape in 1987 – which started with something like – “You want to have your running shoes on because you won’t want to stop and put them on during the session.” – and lines like, “Get those knees up there.” – haha – So reading that parallel life connection with Jane Fonda was cool. How does your career parallel to her stuff and anything else you want to expound on with this – ?
Interesting question, Yvette – and first, that is such a fun Jane Fonda memory!
I wasn’t an activist or actor like Jane Fonda, but I did perform in a dance comedy group in San Francisco in my 20’s for a few years before opening my studio. As a Recreational Therapist who struggled with my weight, I saw this as a tremendous opportunity to open when Jane Fonda opened hers. I shared her love of fitness and dance and staying in shape, which is what we had in common. Her studio was in S.F. and I opened mine about 20 minutes south of the city in San Mateo, Ca. Fitness studios were popping up all over our area at the time. Classes were one hour consisting of a warm up, waist work, arms, aerobics, gloor, abdominals, legs, hips, thighs and buttocks ending with a stretch cool down. We used those same lines, “knees up”, ”reach”, “higher”, “squeeze.” We also had a lot of “whoo hoos” and cheering to keep everyone motivated while using mostly body weight and dance moves. Those were fun days and I employed the BEST instructors.
Then.. I’m front and center doing the splits, Note the fro and perm with leg warmers in the day. My mom is behind me second from the right. My mom is my biggest fan!
Now: Dyed my hair when all my kids turned out blonde
Cindy, do you have any tips for the readers on balancing work and family life?
Yes, indeed!
Take good care of yourself first and foremost, which is easier said than done.
Remember you are not Superwoman or Superman. You are human and you need time for yourself as well.
Make a schedule and stick to it and plan in time for the unexpected, much the same way as having a money fund for an unexpected event.
Create a support network as it takes a village to stay strong and fortified. My mom and step dad were AMAZING parts of my support system! Before I decided to get pregnant again, I would ask my mom, “Are you ready for another grandbaby?” Without her, I would NEVER have had more children. Now my mothers asks, “When is someone going to get married and have kids so I can be a Great Grandma?” Also, I was fortunate to have a career that allowed me to adapt my hours to my kids’ schedule and I had an incredibly supportive husband; he was as hands on as I was while raising our kids.
Teaching Pre and Postnatal Exercise Classes with my daughter Blair
Those are great tips and what spoke to me was the reminder that we are not Superwoman or Superman. In today’s culture, we tend to put so many demands on our schedule – busy-busy, go-do – and many forget to rest and decompress. Cindy, can you share wisdom from a life lesson?
I had owned a fitness studio for two years and we started out gang busters in 1981 when we opened. We built it out with beautiful wood floating floors, with electrifying graphics in red and purple, and we had the very best team of teachers – who I trained along with a consultant I hired.
A few staff members in the studio
Our location was marginal and I say that to emphasize, Location is EVERYTHING. If you haven’t heard the famous saying, it is “Location, Location, Location” and in the brick and mortar business world it is everything. I wanted to be in Burlingame, just 10 minutes away, which was perfect but I couldn’t get building permits etc.
I was young and naive and had a great following, but we started out with six classes a day, which was way too much with overhead costs. I ended up giving a lot of free classes and one thing I learned is that people need to value what you give them.
Note Prices then 1 class 5.00 Prices Now: 15-30 per class
Cindy, I know what you mean about “not valuing” free things. Sometimes free means “disregard.” For example, we once heard about a community center that had people tossing free, entire hamburgers and full drinks into the trash. Rather than giving those items away for free, they started to charge a quarter for hamburgers and drinks, and there was less waste.
Yes. When something is free, people usually do not value it. Also, at that time, I had my first baby and my commitment and time constraints started shifting. As instructors didn’t show up, I had to get certified in more and more classes to assure the show would go on, which was stressful. We were in the red and struggling. The writing was on the wall but this was my first baby, so it was tough to let it go. Finally, we decided to sell the business, which was heartbreaking – but the business was unsustainable. It turned out that the new owners ran an illegitimate massage parlor, which we had no idea about until they were paddy-wagoned out a year later.
At the time, the whole thing was devastating but it turned out to be the best thing ever and the increase of income was insurmountable. Traveling to people’s homes and them coming to me, was much more lucrative without the overhead of a storefront business.
The Glory Girls (No Guts No Glory) in Home Studio Now
As the 2020 year is winding down and some folks might be thinking about health goals for the coming year -do you have health and wellness tips to offer?
I would say:
Don’t wait for 2021 to start, DO IT NOW.
Take small steps to build habits and instill more long lasting health benefits.
Do some kind of activity daily for a min 30 min. Aim for an hour but if you can’t do that, do 10 minute increments. Cardiovascular activity is important for your heart health. Think walk, run, bike, dance etc.
Do some kind of strength training either with your own body weight or small or medium to large weights 2-3 days a week, and do stretching everyday if possible.
Meditate or do some breathework daily. I love Yoga and Tai Chi because they are moving meditation. I also like to do a daily sitting practice of about 15 minutes to train myself to do nothing, which is no easy feat.
Music and chanting are also wonderful gifts for the soul.
***
And where on your blog should they go for more information if they wanted to connect with you?
I blog monthly about fitness on my blog site and add videos.
Thank you so much for your time here at Priorhouse blog.
Thank you, again, Yvette, for inviting me to be featured on your invaluable site.
As a Health and Wellness Professional, I am inspired daily by my clients and friends who continue to inspire me to be my best self! One of my favorite parts of blogging is sharing thoughts openly and candidly in support.
To all readers, Remember that “Life is Not a Dress Rehearsal” so do not put off what you want most for what you want now.
Many Blessings,
Cindy
***
My top takeaway was Cindy’s call to action.
Her reminder to NOT put off what you want most and the advice to not wait for 2021 to start is something to consider. Start some new habits “maybe this week” and don’t wait until “after the holidays.”
Start something today.
End 2020 with some Zest.
Sometimes our health and wellness needs have to be addressed right now – no matter what the season. Maybe pick one thing from the list of suggestions and get moving – like do some breathe work – try meditating – or start following Cindy’s blog for some ideas – and especially be sure to check out her “Fri-Yay… Funday!!!”
And this short YouTube wvideo will give you some ideas for giving your body a lift right now – 15 minutes of an investment in you:
Okay- Any notes for Cindy regarding what she shared?
Any photos from the post stand out to you?
Any plans for your health and wellness goals for 2020 – maybe something to start this week??
Or any tips you have for ways we can end 2020 with some zest?
Thanks so much for visiting today and please remember to like (if you do of course), comment and or share. So much appreciation!
The day was beautiful and still, with not a cloud in the sky. 3 of my 4 children were visiting. One reading in a chair, 2 walking down the hall and I was in the kitchen where our patio door opens to our deck, where my daughter sat. I feel peaceful when we’re all together under one roof and savor these moments. Gone are the days of worrying what time they will be home and if they’re alright, if they were late. Keeping track of their whereabouts was always a worry which comes with the territory of parenting and is truly an illusion, since we can’t really protect them from life’s bumps and traumas, as much as we would like to. I was enjoying this quiet moment with all of them and there is something so comforting and satisfying inside of me, when we’re all together, and I treasure this feeling of contentment that envelops me.
From the near distance we all began to hear this slow cracking sound that continued to get louder and louder and then there was a loud whooshing sound and we all stopped in our tracks, as we heard a thud. My daughter Blair, stood quickly witnessing our Stonehenge Pine fall to the ground. This tree is about 50 ft tall with a trunk diameter of about 15 ft. and a canopy of 150 ft. My tree man tells me that it is a very sought after tree. When I look it up, none of the trees that I see, quite look like this one. They are fast growing and it is probably about 50 years old. Reading more, I’m finding some Pine trees are as old as the Bronze age, living 5,000 years and others like perhaps this one, has a lifespan of 50 years. That’s a little scary because we have about 3 more and if anyone happens to be under it when it falls, let’s just say, heaven awaits them.
Almost every week in yoga class we do Tree Pose; the sanskrit name is Vrikshana, वृक्षासन: Vrksa meaning tree and Asana meaning pose. The pronunciation broken down is Vrik-Shah-suh-nuh.
We do tree pose because it helps us root into the ground and anchor us to mother earth, where we draw nourishment from the rich soil beneath us and grow our roots of connection to our ancestors, carbon from which we are made of, and the healing microbes. We reach our branches up to the sky, so we may connect to the heavens and anchor between both spheres of the universe. Like our homes, our feet and connection with the ground is our foundation and vital so we have a solid base for utmost balance, giving us the ability to stand firm in our truths. In this way, when the world spins around us we can come back to center, keeping our Drishti (a focused gaze of concentration) allowing us to tune into ourselves and not lose ourselves by the noise of the outside world.
We all fall down, that is part of life. It is the getting back up that is important which is why I love tree pose so much. Often, we sway in class, challenging our proprioception(where we are in space), so we can increase our ability to stand tall and not be thrown off center, no matter what is thrown at us. The election is one of those times that comes to mind. We can’t control the outcome and no matter what happens, or what camp we are in, we will need to keep our own sense of ourselves, so we don’t get swallowed up and allow it to consume us. We aren’t in charge and trusting that there is a governing higher power helps see us through. Love is always the way no matter what forces try to tell us otherwise.
Sometimes as much as we try to get up, we wobble and fall but keep trying to stand on one leg, and other times, we just fall to the ground and get back up and try again.
But what happens when we can’t get up, like my Pine tree? Then what? I have been grappling with this concept for the last 2 weeks since it happened. What is the lesson then? The tree has had it’s day and it is not resurrecting anytime soon, and it will take time for it to decompose and return to the earth. Other parts will be cut and used to warm us in winter, still others to build benches with and garden chairs but it will never be as it once was. Nor will we.
What if we surrendered to the fall and held ourselves lovingly and kindly giving ourselves as much time as we needed, instead of rushing ourselves to get up? We die a little everyday and by remembering that, we can remember to live this day fully embodied in presence and awareness. It’s not always easy, tears are shed, pain is revealed, wounds burst open, but that’s ok. That’s part of life and part of letting go, so we can rebuild. What if we allowed the earth to feed us and we left parts of ourselves as gifts to the soil and drew strength from our ancestors that came before us, that lay deep below the surface. Could we just give ourselves permission to hibernate, heal and grow before forcing ourselves upright, giving ourselves the time we need, before we re-emerge again; stronger, healthier, brighter, with no race to the finish line?
We’re going to be ok no matter what happens, so be the reflection of the love that you are and stand on solid footing no matter where you land or how things go in life. Grow with the flow.
Keep growing your leaves to the light and together we shall be the beacons and lead the way to better days ahead.
Our Roots Go Down, Down, Down, Deeper than the Earth
Our Leaves Go Up, Up, Up, Higher than the Sky
Our Hearts Go Out, Out, Out, Deeper than the Sea
And the Music, Never Ends.
Thanks so much for reading, liking (if you do of course), commenting and or sharing. Life is meant to be shared and I am so grateful to be sharing it with all of you!
The election reminds me of this cheer we used to shout on the sidelines at games, growing up when I was a cheerleader. Now, more than other we need to Stand Up and Do Our Part. Never let our tongues diffuse into anger and separation; No one wins that way. It’s toughright now when we have never seen such lies, deception, Covid, brutality etc. But we must persevere and be the change we want to see in the world, so human kindness can restore the broken desparity of inhumanity and do our part to show up and vote. That we can do. I will admit that it’s not easy to stand in silence right now and I need to do better at being tolerant instead of being on a rant. But if you lean too far right be careful what wish for.
Here is a picture of me and one of my best friends Sue Pratt, in grade school.
Me & Sue at a school rally at our Alma Mater, Westmoor High School in 1970
Vote like your life depended on it……says Michelle Obama. It does!
Lean in and Vote!
Happy Hump Day!
❤️
Cindy
Thank you so much for reading and as always, like (if you do or course, comment and or share). I am humbly grateful for your time and read!
Your body like your mind is your temple. Moving allows it to come to life freeing restrictions, creating new neural paths in the center of your brain, heart and belly. Feel the wind beneath your wings and Sweat drip down your face, as you get stronger everyday!– Cindy
I know a lot of you have umpteen reasons why you can’t get yourself to workout either because of time limitations, it doesn’t seem necessary, or inertia sets in making it difficult to put it into action. Some of you suffer from injuries or pain, depression etc. so I get how difficult it can be, really I do, but can I tell you a secret?
You Can’t Afford NOT to Work Out!
It’s vital to your health. There are so many forms of working out so you can be as creative as you can imagine and make it your own.
Still need a reason?
I will send my bodyguard over to “snap” you into shape if I have to. LOL
Hunter (in the back) and his Sister DeNali our viscious Guard Dogs….. LOL
One of the biggest mistakes people make is waiting until they have time for a full hour workout and then doing nothing because they don’t think minutes count.
Well, guess what? They do!!! Minutes count and making them part of your daily routine and sneaking them in adds up and makes a difference.
If you have an hour by all means, do it…. Walk, bike, do yoga, lift weights, dance etc. But if you don’t; put the music on for 10 min and dance or go for a quick walk, when you get off the couch, do some squats or stretch, do a few core exercises, etc. Do that 3 times through the day and you have 30 min. under your belt. 6 x’s 60 min.
WOW… Right?!!!! Never again tell me you don’t have time.
Why Workout?
It’s vital for your General health; moving toxins and getting the blood flowing, it lowers blood pressure, moves lymph, reduces insulin levels thus helping with diabetes.
It gets your cardiovascular system going which is good for your heart, lowers your pulse rate so your heart doesn’t have to work as hard. You lose weight and burn more calories keeping your BMI and waist circumference to an optimal level.
It Elevates your mood: Serotonin is released which is the hormone that aids in brain function and feeling good which wards off depression and anxiety and hey, we all need that especially right now.
It is good for memory and Alzheimer’s: A head Dr. From Stanford Hospital did a talk and he referenced the 4 most important things to help stave off Alzheimer’s.
The 4 most Important things to help Alzheimer’s are:
1. Exercise
2. Exercise
3. Exercise
4. A healthy Diet and optimal weight
Yes, more beneficial than crossword puzzles and music which are of course good too.
5. It strengthens your bones and is good for Bone Density
6. Your skin looks healthier.
Don’t Have a Gym?
Well, most of us don’t but you do have a body which is heavier than any weight you can lift so
KISS………!
Keep it Simple Stupid.
What you need for your You’re home Gym:
Shoes: that’s all you need for walking
A mat: for exercises and stretching
Free weights: if you want them
Bands:
Besides which it’s Covid free and I don’t know about you but I’m not heading anywhere near a gym except my own right now.
My Training room that serves as a Yoga studio, Gym and meditation roomYou can just use your own body weight or some balls, bands and free weights.
People think because I’m in the business, it’s easy to do but the truth is, it isn’t and I don’t always love it but I have reaped the benefits of all of the above so I prioritize it in my life and just do it like Nike tells us. I hate advertising but I do love that saying they coined so well. I also know variety is important to the body and brain so I mix things up. If you want your body to change you have to mix it up.
This is NOT necessary but hey I see clients but they usually become Coat Racks
Moderate-Intensity Aerobic activity. Get at least 150 minutes of moderate aerobic activity every week.
Vigorous-Intensity Aerobic activity. Get at least 75 minutes of vigorous aerobic activity every week.
An equivalent mix of moderate and vigorous intensity aerobic training.
Strength training. Do strength training exercises for all major muscle groups on 2 or more days a week that work on all major muscle groups (legs, hips, back, abdomen, chest, shoulders, and arms).
I like to break this down into weekly segments of 30 min a day but you can do whatever suits your schedule best.
To be considered vigorous, an activity should meet or exceed a level of 6 to 7, which is considered hard on the RPE scale. This includes jogging, biking, or swimming. The RPE is the rate of perceived exertion that you personally determine similar to the pain scale. Each of us have our own personal level we must listen to.
The Break Down:
Break this down to 5 times a week of 30 min walks. Or whatever distribution of time that suits your schedule best.
Strength Training for 2-3 days or 5 days with splits. If you are limited on time this is a great way to divide your training.
If you are short on time and it works better for you to split your routine into several short workouts throughout the day, do it! Any exercise is better than none! Don’t worry that you won’t burn as many calories or get good results.
Stretching is vital to do in some form or another. Yoga is my go to.
Circuit train which gets your cardio in as well as your strength and cuts your workout time down considerably: 30 min is equal to a
Examples of this are:
CrossFit – Designed to improve your overall physical abilities, including your endurance, strength, flexibility, speed, coordination, balance, and more. Combines many forms of exercise, high intensity.
Circuit stations training – Circuits are made up of exercise for a determined period of time, followed directly by rest or active recovery.
Tabata – a timed interval method that alternates between 20-second intervals performed at maximum effort and 10-second stages of rest, repeated eight times for the ultimate exhaustive four-minute workout.
H.I.I.T. – As you can tell from the name, high-intensity interval training (HIIT) is challenging. It takes your cardio workout to another level, as you push your pace out of your comfort zone. You can use HIIT with any type of cardio workout, whether it’s running, using a stair climbing machine, rowing, or jumping rope.
My Personal Workout Schedule:
I walk an hour about 4 days a week and 1 time a week an hour and a half
Yoga for 30 min 3-4 days a week and an hour 1 time a week Circuit train 2 times a week.
Strength Training: 2 times a week
Daily Meditation: 15- 20 minutes
Tai Chi and Qigong 3-4 days a week 20 min.
My Favorite Workout
My favorite workout is integrating a warm up of about 5 minutes, mixing in Yoga and Strength with light weights and ending with a meditation. This way I integrate everything that is needed in a work out in the most efficient use of my time.
Here is a 40 minute sample workout that you can and should try out yourself.
Remember to stretch and drink plenty of water.
JUST DO IT and please let me know how it goes.
Stay Fit, Have Fun, Be the Light and Be Strong!
You’ve Got This!
Love,
Cindy
Thanks for Reading and please remember to like (if you do of course), comment and or share. I truly appreciate your precious time and support.
