You probably have already guessed what I'm going to say, but listen to your body. What does your body like? What do you like to do?
Naturally, everyone has different needs. Here are a few thoughts to bear in mind when choosing an exercise plan.
Enjoyment-- The more fun and enjoyable an activity is, the more likely you are to fully engage in it and stick with it. Enjoyment in the body is very relaxing and healing. When you are enjoying something, your sympathetic system, part of your nervous system, relaxes.
What do you enjoy? Do you like working out at the gym? Do you enjoy exercise classes? Yoga? Do you prefer to swim, or walk in the neighborhood? Do you like playing organized sports? Do you like hiking, biking, working in the yard, cleaning out the basement or building things? Find something you enjoy!
Mixing it up-- Mixing things up helps to work different muscle groups and joints in different ways, as well as maintain our interest in the process. Generally speaking, routines are good for us, but when it comes to exercise, we can get bored. If our exercise routine becomes boring to us, we may find we start to dread doing it and find excuses why we "just have no time to fit it in," start skipping it, and eventually give it up all together. We subsequently start to feel guilty for not keeping it up. Sound familiar?
Guilt is definitely not a healthy tension to hold in the body. Feeling as though we can't "stick to something," like we've failed or given up, or worrying that we'll never be able to shed that extra weight, can be very stressful on the body.
How it makes you feel-- How do you feel while you are exercising? Do you feel like you are really working your body in a good way? Does the exercise hurt? Pay attention to your body. A general rule to follow is: if it hurts during exercising, don't do that particular exercise because your body is not ready for it yet. If your body hurts later or the next day, you may have done too much at once or perhaps didn't stretch enough afterwards. If it doesn't hurt, then you are probably good to go.
Discomfort is not the same as hurting. You can sometimes be uncomfortable at the beginning; but as you continue to work out, your muscles seem to like it. Remember that after starting a new exercise, you may be sore for the next couple days. Ease into it and pace yourself.
Take a few moments to notice how you feel after exercising? Do you feel energized, happy? Do you feel productive and ready to take on other projects? Or do you feel exhausted or in pain? Your body will guide you.
Reality-- Going to the gym or having time for a long workout may not be a reality for you. You may have young children or other responsibilities. Take that into consideration. Involve them by going for a walk or bike ride together. If you are at the soccer or baseball field, walk around the perimeter as they practice. Take them to a playground and walk a few laps around the park as they play.
Indoors, you can put music on and dance around with the kids, which is usually a big hit. Do sit-ups using them as weight. You can also add ankle or arm weights and walk around. There are a lot of creative ways to exercise.
Action
The main point is: just move! Do something. How long or how hard you exercise is not the most important part...just begin. Not exercising because beginning seems so daunting is usually what keeps people from starting. They think "do it right or don't do it at all." Not true. "No pain, no gain" is not true either.
I say listen to your body. It will steer you right. It will tell you what you need. Think of some activities that you think would be fun, write them down, and pick one to start. Remember to begin gradually to avoid injury and, most importantly, have fun!
Wednesday, May 29, 2013
Wednesday, May 22, 2013
The "Right" Diet
Everyone knows we should eat more fruits and vegetables, whole grains, less sugar, and less processed foods, but there is no absolute "right" diet for everyone. How do we know what to eat?
Listen to your body. How does your stomach feel after you eat? How is your energy level an hour after you eat? Are you tired, sluggish, or irritable afterwards? Does your stomach feel light or heavy? Do you feel bloated or is your stomach rumbling trying to digest for the next couple hours?
I am 43 years old and finally paying attention to what my body is really saying about what I'm eating. I've known for years my body doesn't like cheese, though my taste buds do. My body doesn't like heavy meats, it feels like I have a lead weight inside for hours after eating. My body also doesn't like a lot of bread or pasta, it hangs out on my hips. It doesn't like a lot of food at once. It likes to eat smaller portions throughout the day. When I listen to my body, I simply feel better.
My body does like protein in things like omelets, protein shakes, chicken, and turkey. My body doesn't like soda, though my taste buds and my mind do. Soda can cause bloating and, in addition to alcohol and caffeinated drinks, can be very dehydrating...even into the next day. As an occasional treat, I have a little bit of Coca-Cola. I haven't fully given that one up yet, though I know I'll feel better physically when I do.
That brings up another point. We need to be realistic. It's all about balance. Eating healthy is important, but it's not healthy to stress yourself over it. Doing so is both counter-productive and counter-intuitive. I've known people that would not dare eat something unhealthy and eventually became miserable and afraid of everything they ate. The tension in their bodies was even more detrimental to them than if they had eaten junk food.
A good rule of thumb is "80/20." Eat 80% healthy foods and allow yourself to indulge in less healthy foods 20% of the time. This allows you to relax, which helps your body. Denying yourself these small pleasures is not good for your body. The feeling of pleasure is very healthy and natural. The 80/20 idea also helps you stay on track; minimizing binges and/or giving up altogether. Trying to stick to an overly restrictive plan is what causes "yo-yo dieting," which wreaks havoc on both emotional and physical well-being.
Balancing anything in life is like a pendulum. The farther you swing to one extreme, the farther you will swing in the opposite direction. Eating the 80/20 way leaves you closer to the middle, where you won't swing into either extreme.
Action
What is your body saying to you about foods you are eating? Listen and play with it. Eat something specific and see how you feel. Then try not eating that same thing for a couple days and see if you notice a difference in how your body feels.
Experiment with foods. Which foods make you feel the best; what do you digest the easiest? What gives you energy and what depletes your energy? What keeps your blood sugar level steady throughout the day?
There are a lot of diets or eating plans out there that do work, but none of them are one size fits all. Only you can know for sure what works for your body. Trust yourself to take care of yourself. Try to pick healthy foods that you enjoy eating while allowing yourself to indulge from time to time.
Listen to your body. How does your stomach feel after you eat? How is your energy level an hour after you eat? Are you tired, sluggish, or irritable afterwards? Does your stomach feel light or heavy? Do you feel bloated or is your stomach rumbling trying to digest for the next couple hours?
I am 43 years old and finally paying attention to what my body is really saying about what I'm eating. I've known for years my body doesn't like cheese, though my taste buds do. My body doesn't like heavy meats, it feels like I have a lead weight inside for hours after eating. My body also doesn't like a lot of bread or pasta, it hangs out on my hips. It doesn't like a lot of food at once. It likes to eat smaller portions throughout the day. When I listen to my body, I simply feel better.
My body does like protein in things like omelets, protein shakes, chicken, and turkey. My body doesn't like soda, though my taste buds and my mind do. Soda can cause bloating and, in addition to alcohol and caffeinated drinks, can be very dehydrating...even into the next day. As an occasional treat, I have a little bit of Coca-Cola. I haven't fully given that one up yet, though I know I'll feel better physically when I do.
That brings up another point. We need to be realistic. It's all about balance. Eating healthy is important, but it's not healthy to stress yourself over it. Doing so is both counter-productive and counter-intuitive. I've known people that would not dare eat something unhealthy and eventually became miserable and afraid of everything they ate. The tension in their bodies was even more detrimental to them than if they had eaten junk food.
A good rule of thumb is "80/20." Eat 80% healthy foods and allow yourself to indulge in less healthy foods 20% of the time. This allows you to relax, which helps your body. Denying yourself these small pleasures is not good for your body. The feeling of pleasure is very healthy and natural. The 80/20 idea also helps you stay on track; minimizing binges and/or giving up altogether. Trying to stick to an overly restrictive plan is what causes "yo-yo dieting," which wreaks havoc on both emotional and physical well-being.
Balancing anything in life is like a pendulum. The farther you swing to one extreme, the farther you will swing in the opposite direction. Eating the 80/20 way leaves you closer to the middle, where you won't swing into either extreme.
Action
What is your body saying to you about foods you are eating? Listen and play with it. Eat something specific and see how you feel. Then try not eating that same thing for a couple days and see if you notice a difference in how your body feels.
Experiment with foods. Which foods make you feel the best; what do you digest the easiest? What gives you energy and what depletes your energy? What keeps your blood sugar level steady throughout the day?
There are a lot of diets or eating plans out there that do work, but none of them are one size fits all. Only you can know for sure what works for your body. Trust yourself to take care of yourself. Try to pick healthy foods that you enjoy eating while allowing yourself to indulge from time to time.
Wednesday, May 8, 2013
Letting go of tension by feeling it out
In my last blog, I suggested releasing tension in the body by feeling and thinking good things. Another way to release tension is to feel it out. Sometimes, no matter how positive we try to be or how much we try to fill up with love, the negative energy is too trapped in the body to be released. In that instance, we have to match the energy to be able to reach it and release it.
Sometimes when people are sad, they will listen to sad songs. Though that sounds contradictory, they are allowing themselves to sit with the feeling and let it out. The problem is many people will stay there and dwell on it. There needs to be a balance to feeling your feelings. If you completely deny a feeling, you will stuff it down inside you and it will become stored somewhere in your body. But you also don't want to dwell on things by thinking and talking about them all the time.
The balanced, most healthy way to process negative feelings is to acknowledge them as they come up. Simply feel them, and let them float away. Feeling negative feelings is not a bad thing. It is what we do with them that can get us into trouble; like hurting others, exacting revenge in some way, holding grudges, or not forgiving.
You can feel the emotions out by simply allowing the feelings to come up. You don't have to analyze why they are there. You don't have to come up with solutions to any problems, and you don't have to feel guilty for being mad, sad, frustrated, confused, scared, or even mixed up.
You may have a combination of many emotions, even some positive. Everything that comes up is ok.
For example, when a person is considering divorce, there can be a mix of emotions, which may not be all negative. That person wouldn't have stayed in the marriage if there weren't any good times or good feelings. She/he can feel guilt, sadness, anger, confusion, and wonder if she/he is being selfish. It is not an easy decision for anyone.
Writing down your feelings on paper is another way to release them. It gets the negative energy out onto the paper. It may take a few times to release all of the layers of feelings, but eventually you will notice the intensity of the words being used changes. Again, feeling the feelings while listening to music can help, as well as singing along with feeling. Grunting out frustration by punching a heavy bag or pillow, dancing, or putting the feelings into movement in some way all help as well. Even though you cannot go back and change the past, allowing yourself to feel any regrets you have or picture how you wished things had turned out, helps to release the energy.
I've noticed that when you feel you have released a sufficient amount and feel better, it's always very helpful to then raise the vibration of energy up by speaking, doing or feeling positive things again. Sometimes I will write all the junky feelings out on paper and then at the end, write positive things. I write down things I'm grateful for, things I'd like to see happen, or blessings I bestow on those I was upset with. I also will imagine how I would have liked something to have gone even though I can't change things...it fills a void energetically.
Action
So go ahead and feel! It is not a bad thing, just don't stay there. We need to release and move on. Do whatever you need to do to release as long as it's not harming someone else. You will feel lighter and energized in a few days, if not sooner. Remember to always end on a positive note. Enjoy!
Sometimes when people are sad, they will listen to sad songs. Though that sounds contradictory, they are allowing themselves to sit with the feeling and let it out. The problem is many people will stay there and dwell on it. There needs to be a balance to feeling your feelings. If you completely deny a feeling, you will stuff it down inside you and it will become stored somewhere in your body. But you also don't want to dwell on things by thinking and talking about them all the time.
The balanced, most healthy way to process negative feelings is to acknowledge them as they come up. Simply feel them, and let them float away. Feeling negative feelings is not a bad thing. It is what we do with them that can get us into trouble; like hurting others, exacting revenge in some way, holding grudges, or not forgiving.
You can feel the emotions out by simply allowing the feelings to come up. You don't have to analyze why they are there. You don't have to come up with solutions to any problems, and you don't have to feel guilty for being mad, sad, frustrated, confused, scared, or even mixed up.
You may have a combination of many emotions, even some positive. Everything that comes up is ok.
For example, when a person is considering divorce, there can be a mix of emotions, which may not be all negative. That person wouldn't have stayed in the marriage if there weren't any good times or good feelings. She/he can feel guilt, sadness, anger, confusion, and wonder if she/he is being selfish. It is not an easy decision for anyone.
Writing down your feelings on paper is another way to release them. It gets the negative energy out onto the paper. It may take a few times to release all of the layers of feelings, but eventually you will notice the intensity of the words being used changes. Again, feeling the feelings while listening to music can help, as well as singing along with feeling. Grunting out frustration by punching a heavy bag or pillow, dancing, or putting the feelings into movement in some way all help as well. Even though you cannot go back and change the past, allowing yourself to feel any regrets you have or picture how you wished things had turned out, helps to release the energy.
I've noticed that when you feel you have released a sufficient amount and feel better, it's always very helpful to then raise the vibration of energy up by speaking, doing or feeling positive things again. Sometimes I will write all the junky feelings out on paper and then at the end, write positive things. I write down things I'm grateful for, things I'd like to see happen, or blessings I bestow on those I was upset with. I also will imagine how I would have liked something to have gone even though I can't change things...it fills a void energetically.
Action
So go ahead and feel! It is not a bad thing, just don't stay there. We need to release and move on. Do whatever you need to do to release as long as it's not harming someone else. You will feel lighter and energized in a few days, if not sooner. Remember to always end on a positive note. Enjoy!
Friday, May 3, 2013
Letting go of tension through love
Tension in the body is highly detrimental to its ability to function properly and directly affects how we feel each day.
I can't stress that enough.
Tension can come from the present or from the past. Stress is our reaction to something. Consider a job, for instance. To some that is a dreaded word, either because they may hate their job or feel it's too much in their life and is draining. There may be many reasons why it stresses them. To another, it may be a blessing. Perhaps they love what they do, or it allows them to do other things, or gets them out of the house, among other reasons.
Stress is our physiological reaction to something and is stored in the body as tension. This tension can be held in many places. It is pent-up energy that needs to be released. This energy may be held in the nervous system, which stimulates the nerves, sending signals to muscles to contract and be on alert. It may hold in the stomach feeling like a "pit in your stomach." It may hold in certain muscle groups, such as your upper trapezius muscles, which are between your neck and shoulders. It may hold in your mid-back between your shoulder blades. This energy can hold in any of the organs as well.
Old tension can be held from past experiences even if they are no longer consciously weighing on your mind. Believe it or not, these past experiences can be from childhood and even from in-utero. We had the ability to sense the stress of our mothers and the people around her when she was pregnant with us. This pent-up energy may not have affected us along the way, but as we get older unreleased energy begins to build up over time. There comes a day when our bodies can no longer adapt or compensate for the amount of tension we are holding. If enough energy is built up, we can feel ready to explode. The systems in our bodies are designed to function efficiently, like a well-oiled machine. If we fail to release this tension our bodies begin to suffer.
Fortunately there are many healthy ways to release tension. Exercise does so because we actually use up some of that tension. We feel energized because that pent-up energy is now in circulation in our body. Deep breathing and holding poses such as in yoga, tai chi, qi gong, and stretching, among others, can be profoundly effective as well. Having a massage or other bodywork works too.
We need to release this tension in order to maintain our health. It is just as important as eating well, exercising, getting check-ups, getting outside for fresh air, etc.
Tension is also called negative energy. It's not "bad" or "evil," it's just energy with a low vibration, which gets trapped in the body. To release it, we need to connect to it by matching it or raising the vibration.
Many people have heard of the book The Secret, by Rhonda Byrne. It is about the Law of Attraction. In essence, it proposes that positive thoughts attract positive things into our lives and negative thoughts attract negative things. In her second book, The Power, she talks about love being the greatest force in nature and how feeling loving, positive feelings attracts positive things. She also has a third book entitled The Magic, which is about the power of gratitude. All three are great books and well worth reading.
What really caught my attention, was feeling positive. With tension, it is feeling that will set it free.
Action
You can start to raise the vibrations in your body by simply thinking about and feeling all the things you love and enjoy. Just start going through things like, "I love a sunny day, I love the birds singing," or "I love my family" or "my dream vacation would be to go to ________." The key is not only saying it, but feeling it build up in your body - in your heart area, letting it radiate outward.
Sometimes raising the vibrations through loving thoughts and feelings does not get the deeply trapped energy and we need to match it first to release it before raising it. I will cover that in my next blog. You won't want to miss it.
I can't stress that enough.
Tension can come from the present or from the past. Stress is our reaction to something. Consider a job, for instance. To some that is a dreaded word, either because they may hate their job or feel it's too much in their life and is draining. There may be many reasons why it stresses them. To another, it may be a blessing. Perhaps they love what they do, or it allows them to do other things, or gets them out of the house, among other reasons.
Stress is our physiological reaction to something and is stored in the body as tension. This tension can be held in many places. It is pent-up energy that needs to be released. This energy may be held in the nervous system, which stimulates the nerves, sending signals to muscles to contract and be on alert. It may hold in the stomach feeling like a "pit in your stomach." It may hold in certain muscle groups, such as your upper trapezius muscles, which are between your neck and shoulders. It may hold in your mid-back between your shoulder blades. This energy can hold in any of the organs as well.
Old tension can be held from past experiences even if they are no longer consciously weighing on your mind. Believe it or not, these past experiences can be from childhood and even from in-utero. We had the ability to sense the stress of our mothers and the people around her when she was pregnant with us. This pent-up energy may not have affected us along the way, but as we get older unreleased energy begins to build up over time. There comes a day when our bodies can no longer adapt or compensate for the amount of tension we are holding. If enough energy is built up, we can feel ready to explode. The systems in our bodies are designed to function efficiently, like a well-oiled machine. If we fail to release this tension our bodies begin to suffer.
Fortunately there are many healthy ways to release tension. Exercise does so because we actually use up some of that tension. We feel energized because that pent-up energy is now in circulation in our body. Deep breathing and holding poses such as in yoga, tai chi, qi gong, and stretching, among others, can be profoundly effective as well. Having a massage or other bodywork works too.
We need to release this tension in order to maintain our health. It is just as important as eating well, exercising, getting check-ups, getting outside for fresh air, etc.
Tension is also called negative energy. It's not "bad" or "evil," it's just energy with a low vibration, which gets trapped in the body. To release it, we need to connect to it by matching it or raising the vibration.
Many people have heard of the book The Secret, by Rhonda Byrne. It is about the Law of Attraction. In essence, it proposes that positive thoughts attract positive things into our lives and negative thoughts attract negative things. In her second book, The Power, she talks about love being the greatest force in nature and how feeling loving, positive feelings attracts positive things. She also has a third book entitled The Magic, which is about the power of gratitude. All three are great books and well worth reading.
What really caught my attention, was feeling positive. With tension, it is feeling that will set it free.
Action
You can start to raise the vibrations in your body by simply thinking about and feeling all the things you love and enjoy. Just start going through things like, "I love a sunny day, I love the birds singing," or "I love my family" or "my dream vacation would be to go to ________." The key is not only saying it, but feeling it build up in your body - in your heart area, letting it radiate outward.
Sometimes raising the vibrations through loving thoughts and feelings does not get the deeply trapped energy and we need to match it first to release it before raising it. I will cover that in my next blog. You won't want to miss it.
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