Work-in Wednesday: Meditation

I have decided to work-in this week.

Working-in is very similar to working out, except the focus is inward.  You take the time to give the body a rest from intense exercise and do things that help calm and relax the mind, body and spirit.

A Little Patience

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Patience.

Such a simple word, yet it can be so difficult to do.

As a child, we were often told to be patient, (I am sure that many of you are telling that to your children.) but we live in a "now" society. 

We want instant gratification.

If we are trying to lose weight, we get upset if the scale doesn't budge that week.  If we have set a goal, we are frustrated if we haven't accomplished it by our deadline. 

We want to lose weight and reach our goals now.  And if we don't?

We feel like we have failed and often times, we give up. We have all been there, focusing on the negative.

Enter patience.

We have to remember that making any kind of change takes effort and perseverance.  Take a moment to look back at what you have accomplished and get excited about the things yet to come. 

If there is one thing that I have learning in the past few months is that patience isn't just about sitting back and waiting for things to happen.  It is about being proactive with the understanding that all things come in time.

So, sit back, enjoy your coffee and be patient.

Stay Healthy,
Tracy

Move of the Month: Plank Pose

It is a unseasonably warm day today and I am looking forward to getting out there and enjoying it.  I am heading out for a run and hitting up some strength training today. 

I have been listening to my body and keeping my workout on the gentle side, but today I am ready to take it on!

One of the exercises in my plan for today is...

 

The Plank Pose

It is a fantastic exercise for the abs, back and upper body.  This picture demontrates an intermediate level of the position, but it can be modified in many different ways:

• Perform the plank without the ball
• Balance on your forearms and knees
• Balance on your forearms and toes
• Perform the plank on your hands and knees

Plank Pose on the Ball

1. Lie on the ball and walk your hands out until the ball is resting on your thighs (to make it more challenging, go to your shins).
2. Relax your head and neck.  (I am posing for the camera in these pics :)  Ensure that your wrists are directly below your shoulders.  Keep your shoulders away from your ears.
3. Press your hips slightly down so the body is in a straight line (having a mirror handy is a great idea).
4. Contract your abdominals, but don't hold your breathe. Your muscles need that oxygen.
5. Hold the position for 30-60 seconds, then walk your hands back to the starting position.
6. Repeat 2 more times.

 

To make it more challenging for the last two sets, try lifting one leg.

Which version of the plank is your favourite?   
Any big plans this weekend?

Stay Healthy,
Tracy

Say Om

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Focused relaxation is vital to our well-being. It helps counteract the negative effects of stress on our mental and physical health. There are many different ways to relax – massage, visualization, meditation, and exercise. Here are some easy ways that you can incorporate relaxation into your busy everyday life.

Practice Yoga – It is a great way to develop a balance between the mind, body and spirit. The physical postures help to relax tense muscles and the breathing will help calm the spirit.

Visualize Yourself Calm – Visualizing a peaceful atmosphere, soothing sounds and colours can help slow your mind and create an overall sense of well-being.

Get Pampered– Never underestimate the power of touch! A gentle massage will help to ease tension and improve circulation. 

Just Breathe – When you are trying to relax, take long, slow deep breaths. Place your hand on your abdominals to feel it rise and fall as you expand your lungs and diaphragm.

The Sweet Scent of Serenity – Aromatherapy has been used for many years to stimulate the senses. Essential oils can be calming and soothing or invigorating and uplifting. Lavender, jasmine and vanilla are especially helpful in relaxation.

“Give your thoughts a chance to settle down. Then feel you mind clear like a still forest pool”

- The Buddha

Stay Healthy,
Tracy

A Little Bit Of Calm

Deep Breathing:

Deep breathing is a simple but very effective method of relaxation. Taking long, controlled breath can help calm the mind and relax the body.

Imagery

Relaxation imagery helps you think of a scene, place or event that you remember as safe, peaceful, restful, beautiful and happy. This imagined place is a retreat from stress and pressure.

Meditation

Meditation consciously relaxes the body and focuses thoughts on one thing for a sustained period. This serves to occupy your mind, diverting it from the problems that are causing you stress.

 Progressive Muscular Relaxation (PMR)

This is the tensing and releasing of muscle groups. This allows the muscles to fully relax, thereby allowing you to be more comfortable and relaxed.

Yoga

Yoga can help you achieve your goals with a clearer head, a more in-tune body and a renewed spirit. It combines many of the relaxation techniques and maintains a connection of mind, body and spirit

Life can be very stressful. At the end of the day, we find that we have very little time for ourselves. You can practice relaxation any time, anyplace and it is easier that you think to include in your everyday life!

Stay Healthy,

Tracy