Try to Move, Move to Tri

Cabin Fever is real!

2020-02-03T16:47:00.000-05:00

It’s that time of year when we are mostly indoors. Sometimes that means rain, other times bitter cold, snow and yes, even intense heat or work schedules can drive us indoors for days on end. Soon that cozy feeling leads to one of cabin fever. You want to get outside for a break but the climate, or workload, won’t cooperate.

“‘Cabin fever’ is a term that represents how a living being – human or otherwise – may begin to feel when isolated or confined indoors,” explains Nicole Guerton, owner of Dynamic Wellness LLC. “The term is often used to describe restlessness or subdued mood folks experience when they live in extreme conditions (where it may actually be dangerously cold or hot outdoors).”

It can occur even when you limit your interpersonal or nature interaction due to illness, caring around-the-clock for a loved one, or working extra hours for weeks or months on a work project. And as busy career professionals you’ve probably experienced cabin fever from time to time working most of the day indoors, especially if natural light is limited.

“People and pets are impacted psychologically by the decreases in natural light, interpersonal social connection, and physical activity,” says Coach Nicole.

“Our brains are powerful and psychological stress impacts not only mental health but also physiology. As a well-being coach, I work with individuals and families (including my own!) to mitigate doldrums by brainstorming ideas to meet physiological needs and personal preferences.”

This begins with paying attention to why you’re feeling isolated and how you can include more natural, social, curative and inspirational approaches into your day.

For the rest of this article, please visit: https://ahealthycareer.com/combatting-the-psychological-effects-of-cabin-fever/. Reposted courtesy of www.AHealthyCareer.com.

Plan for Plans to Change

2017-06-10T10:22:00.002-04:00

God knows better than me. His plans are greater than mine, AMEN? 🙏

I set my alarm for 615a with plans to volunteer at Wheels and Heels of Fire this morning at National Wheelchair Sports Camp. Why did my alarm go off at 730am? 🤔

The mug that I pick up for coffee during my quiet devotion time is the mug Bob 'Bart' Bardwell gave to me when I first visited camp and decided I wanted to volunteer for wheelchair camp.

Wishing all of the participants and volunteers and staff well today. (Thanks for the teaching, mentorship, and encouragement, Dr. Sood.) I do not know what happened other than it didn't go as planned. My finite, human brain guesses God knew I would have an "inpatient" to take care of at home today after a 8-hour emergency department day yesterday. And perhaps I needed the rest, too.

Here I am, practicing vulnerability, practicing not feeling guilty or resentful or fearful about plan changes that were/are beyond my understanding. And the devotion today is about taking a break from planning...!!!!!!!!!

Jesus Calling: Enjoying Peace in His Presence
by Sarah Young | June 10

https://biblia.com/bible/esv/Rom%208.28

And then I have trouble figuring out the formating of the text and images on the blog and could spend several more minutes / half hours editing, cropping, rearranging...or I could #presspublish and move on with my day.

#ironwoodspringschristianranch #nationalwheelchairsportscamp #vulnerability
#resiliency #Plantohaveplanschanges #planforplanstochange #Hisplansaregreater

What were you FEELING?

2017-06-09T10:17:00.000-04:00

More spewings from my spaghetti brain.

You're welcome.

Special thanks to @DesAhrens and her IG post regarding feelings which prompted me to not only respond to her post but also write this one.

Whether someone can 'make you feel' a certain way: truthfully, I surmise Des and I are similar in our core belief that no one can 'make' (as in FORCE) anyone else to feel something.

Why the need for a blog blab about this? Well, because lately, thoughts-feelings-beliefs-actions have been surfacing in nearly ALL aspects of my life, and when that happens, its #timetopayattention.

Dr. Sood introduced me to a deeper concept of how our values impact our actions during the final session of TRANSFORM training. Don't worry, friends and coaching clients: I had this concept understood at a fundamental level (i.e. get to the root or core is part of how we coaches, aka CHANGE AGENTS!, assist clients in behavior change). The depth of concept was reintroduced at a time when I seem to be more prepared to comprehend for myself. And, neato-frito, I've started to introduce though coaching and education. Yeehaw!

Here's what I am leaning toward: Our feelings are a byproduct of our thoughts (based on experiences) and core beliefs. Our experiences and sometimes our values are shaped without our conscious input...therefore, our feelings are not always "controllable", yet our behaviors or actions are managable. Thoughts?

(experiences) Core Beliefs/Values -> (experiences) Thoughts -> Feelings -> Decisions -> Actions -> Outcomes [consequences, results]

More to come. And hopefully with some cool visuals. Because, lets be honest, visuals help.

Until then, #presspublish.

#feelings #changeagents #behaviorchange #takeresponsibility #advocacy

Still taking micro-action

2017-06-03T20:38:00.003-04:00

Quite honestly, I haven't felt like taking micro-actions toward some of my 'terricitifying'* goals in the last 24-36 hours. I think part of this is because of true priorities and obligations. I do say part since I know some of the distractions have been fear/overwhelm paralysis.

Feelings are not facts. Feelings are a side effect of thoughts, whether conscious or subconscious. Those thoughts are based on perception and experiences and core belief. So, I guess I have to examine what my thoughts are . . . *HUGE SIGH* . . . and what may be contributing to those particular thoughts . . . which seems like a distraction and further procrastination. And now here I am writing another blog post about what seems like nothing but might actually be something.

Which brings me to Jenny Lawson, author of 'Furiously Happy' and 'You Are Here', the latter of which I began reading a few minutes ago as a diversion from working on something else. LAUGH OUT LOUD funny! Nearly pee-my-pants funny. What is exciting and frustrating and inspiring is I think I could both write and illustrate a book almost exactly like this. Why haven't I? Should I start now? Why not? My why not list is probably huge . . . and includes: This would be a waste of time. What would be the benefit? Lawson has already done it. My drawings wouldn't be like hers. (Duh. They'd be like mine, doofus.) Stop calling yourself names and stop discrediting or considering the worthlessness of your creativity. Maybe it is just an experiment. Yes, but shouldn't I be doing something that is more productive or effective or at least unique? Stop shoulding all over yourself. Being whimsical or free spirited and not producing is not inherently bad. You don't have to make money with every output and effort. Give yourself some grace and space.

Yes, I just had my internal dialogue out blogloud. Yes, I just made up the word blogloud. Basically, it means I didn't say it out loud yet I wrote it and am intending to publish to the internetworld which is 'out loud' in public airspace. Right? Who knows.

Microactions taken regardless of not feeling like it:
*blogging something, i.e. writing and getting stuff out of my head
*researched a few materials for a project idea I really want to see become fruitful (its been in progress or on the shelf for 2+ years)
*took an extra/last minute dog-sitting job to make a little extra money
*ordered some materials for said project idea (!!!!!)

I don't even want to publish this because it is a brain spasm in typed form, but my friend Coach Des Ahrens says JUST PRESS PUBLISH. Okeeeeee.

*Terricitifying word credit goes to Coach Allegra Stein. It fits.

#microaction #terricitifying #shoulding #justdoit #blogloud #ineedacoach #explore #experiment #graceandspace #justpresspublish

Action taken! BOOM!

2017-06-01T23:26:00.002-04:00

I have been so inspired this week and the inspiration is propelling me into action, which is terrifying and exciting. Coach Allegra, look at me go!

Action steps taken:

1) Practiced more 'brush stroke' writing. Imperfect AND not letting imperfect be the enemy of the good.

2) Do today and get it done. Several instances have arisen in the last several days that I could put off action until another day. No. Don't think so much about it...just take care of it. At work, at home, meeting with friends - doesn't matter - for some reason, pushing it off to some neatly-scheduled time in the future seems to be less stressful. Whatever. #justdoit

3) Take time to fill out some of the goal setting workbook I bought TWO YEARS AGO. Good grief. It doesn't have to be perfect! JUST DO SOMETHING!

4) Unfollow, unsubscribe, delete, throw away. #letgo of some of the excess to allow space, time, and energy for what truly resonates with my core values. This has taken form by way of unfollowing some people/events on social media, unsubscribing to enewsletters, deleting (or filing) emails and documents, and throwing away (or donating) items which are not serving a purpose or sparking joy (reference: Life-Changing Magic of Tidying Up, by Marie Kondo).

5) Take time to declutter website. Oh my gosh. Being a Frugal Franny and an incessant learner combined with an interest in creating and crafting and editing can (and often does) make for a time-sucking evening. And it still isn't the way I want it to be; it is a bit choppy, a little scattered, and isn't updated thoroughly...which is not what I want to present to my clients or to the businesses I want to work with, but at least it is there.

I don't want to write anymore. I want to read and go to sleep. This blog post isn't ending how I "think it should" but I'm too tired or out of descriptive words and decisions for the day . . . so no more. PEACE!

#letgo #KonMari #coachesneedcoaches #inspiration

Lately, I'm struggling to find something.

2017-05-30T10:10:00.002-04:00

Well, that's ambiguous.

Can I start over? Sure, it's my blog. We're going with it. Who is we?

OH my gosh. If I really write even half of what is going through my mind, this is going to be a shit show. Also, I originally started this blog with 'Well, that's ambiguous as hell," but I don't really understand where 'as hell' comes from as a comparator. And I don't think that is the right use of the word comparator, but it sounds right and I like it.

P.S. I just 'googled' shit show and laughed right out loud. Also, when I'm honest with myself and not trying to filter so much, I do use cuss words - in my head and in real life - and sometimes those words just plain fit the bill. They cut the mustard.

P.P.S. Now I 'googled' cut the mustard because I want to know where that phrase came from.

I digress. Naturally. Do any of you often have 427 open tabs on your computer browser because you start reading one article and have to look something up, which leads to you another article you want to read and reminds you to add something to your Amazon cart and suddenly you realize you're watching puppy videos and you're late for (whatever is supposedly more important than puppy videos) and have now successfully distracted yourself from whichever task you were ardently attempting to complete an hour and a half ago?

Me neither. 👀

Have any of you read, 'Furiously Happy' by Jenny Lawson? I laughed so hard out loud reading that book and was recommending it to others before I even completed reading it. I felt a kinship with The Bloggess through her writing style and some of her experiences. I have to say 'some' of her experiences because, thank you dear God, I have never been sent dead animals in the mail. Hallelujah, #amiright? Praise Jesus.

And when I say, 'Praise Jesus', I say - er, type, and say in my head - with complete sincerity. I am thankful to my Lord and Savior that I have never been sent animals in the mail, dead or alive.

Anyway, what was I saying? Oh, yeah. I'm struggling to find something. Though the more I consider what it may be, and listen to/watch coaching videos (enter: Allegra Stein, who may or may not know she is now a role model of mine) and chat with people who support and encourage me to balance contentment with experimentation and growth, the more I realize how much I stifle and stymie my own creativity with fear and expectation.

Whoa. Okay, so when I sat down to write this morning, I had no idea what to write about because - guess what? What I am put on the spot, or put myself on the spot, my creativity says, "PEACE OUT." and I'm left with thoughts and feelings of fear, inadequacy, shame (yep), and the list goes on but I don't want to feel depressed because I'm writing about feelings of feeling 'less than'.

So I decided to take some action this week (thanks for the encouragement, Allegra!) and brought some of this up in conversation with friends during 1:1 hangout time. One of my friends is also a coworker and a wellness coach asked me what my action items were based on our conversation. I said I was going to 1) practice my new brush stroke pens and 2) write something. Anything.

Uh-oh. Now I have accountability (which I need when it comes to the scary-exciting stuff that will push my out of my creative rut) and I am going to decide whether to start a whole new blog space or if I am going to pivot the current platform to be a space that can house and hold my philosophical and academic wisdom, share travel and engaging experiences, and be strong enough to hold my morning ramblings and less filtered spoutings.

1) Here's the practice - imperfect, yet done.

Here we go...this blog is taking a turn it from which it may never recover . . . in other words, here is a pivot point. As my awesome friend-coworker-coach says, press publish. Oh dear.

Hey, folks. Wellness coaches are real people. We have a lot going on in our heads, too. Time to calm the chitter-chatter. Or at least get some of it out to make space for creativity and growth.

2) publish.

#wellnesscoach #presspublish #writersblock #creativity #accountability

Sept 5 #CampingWithDogs day

2015-09-05T07:53:00.000-04:00

In honor of National Camping with Dogs day . . .

Yoga in the Sunshine! then wine

2015-07-31T20:28:00.001-04:00

Wouldn't you know it - I decided to do yoga on the deck in the sunshine after work . . . the the yoga video was an outdoor practice!

I followed Yoga International's 7-Day Vinyasa Challenge Day 6: Complete Daily Practice in 40 Minutes this afternoon. Grounding, balancing, slightly challenging practice and I did 2 full chaturangas today! Getting stronger again. Exciting for me!

Today I am feeling the effects of staying awake far too late last night and nearing the end of a full week at work. I wanted to take a nap but am grateful I spent the time outside and practiced yoga.

Now, time for a glass of wine.

Sunshine + Yoga + Wine

Gotta have goals. Gotta have priorities. Namaste.

post-face-break yoga break

2015-07-28T23:13:00.000-04:00

What - don't you ever take breaks? Lose track of time? Follow a more loose schedule?

I'm getting back to the 7-day Vinyasa Challenge. My seven days have been more spread out, but I'll get it done!

Today was my first day back to a full yoga practice post-face surgery. 1) By full practice, I mean not a standing pose to stretch during the day or a few yogic breaths to get me through something stressful; I mean a 30-minute vinyasa practice. Yummy. 2) Face surgery was sort of a big deal after dealing with many appointments to finally end up having 2 teeth extracted. That is a story for another day.

Today, I completed the Day 5: Express Practice-Advanced Exploration for Shoulders and Hips provided by Yoga International for free! I also had a couple yoga dogs helping me out (check them out on instagram -so cute! @aceblocker)

Hoping this puts me in a better mind for movement as I anticipate getting back to run-training tomorrow after said hiatus. Wish me luck!

@CoachBurow #yogadogs #vinyasayoga

Workout buddies ROCK!

2015-07-17T14:09:00.000-04:00

My fantastic friend Stacy is visiting from North Carolina this weekend and she practiced Day 4: Peak Pose Pincha Mayurasana with me and then joined me for a 4-mile training run! What a pal!

I cut our yoga practice short at 30 minutes because neither of us were going to make it into a forearm stand today AND we wanted to get a good run in before heading up to Bayfield, WI, to kayak around the Apostle Islands :)

Having friends that have values and interests similar to one's own is such a boost to confidence, mood, motivation, and accountability. Thank you, Stace!

@CoachBurow #accountability #yoga #trainingrun #workoutpartner #apostleislands

align, refine, and flow

2015-07-12T21:54:00.002-04:00

If anyone is following this blog, you now realize I often modify plans to make them work for me :)

I am still enjoying the 7-Day Vinyasa Challenge presented by Yoga International; today, I practiced day three: Back to the Basics.

After a weekend of delicious (literal and figurative) social highlights which required an increased amount of shortened hip angle (aka sitting), yoga was greeted warmly by my aching and tired body. 'Align, refine, and flow' felt fantastic for mind and body.

According to 'my plans', I was going to run 5 miles today. The heat and humidity is not favorable for my run/walking experience and I'm still quite tired, so I am considering a morning run. This will mean going to bed earlier than anticipated, waking earlier than originally planned, and getting out for a run/walk prior to a long day - hopefully, this will also mean my hips and back will feel better about running after yoga, my mind and body will be rested from a good night's sleep, and the weather will be more favorable for my body. I do ~~need~~ want to be careful not to put off a run for too long so as not to eliminate it from my plans all together.

Enough about that.

Yoga good. Yoga happy. Yoga bliss. Namaste!

@CoachBurow #basics #yoga #vinyasa #AlignRefineFlow #delicioussocialhighlights

Friends at the rodeo :)

Grandpa's Birthday Brunch River Cruise - all his kids, some grandkids.

YogAAHHHHH

2015-07-07T10:55:00.003-04:00

Whyever wouldn't I practice yoga? It feels soooooooo goooood!!!

This morning, after the circus of several people and a dog out the door, I eagerly returned to the free 7 Day Vinyasa Challenge from Yoga International waiting in my inbox.

Note - I realize this probably was conceived and prepared as ideally a consecutive-day practice; however, I began day 1 on the day before a camping/fishing trip where I was purposefully removed from electronics most of the time. *bliss*

Returning to the challenge today to complete Day 2: Heating Vinyasa Flow has given me physical and mental satisfaction. A bit of ad-lib to make the practice my own, I added a bit of adductor stretching with a yoga strap and some quadricep/hip/adductor myofascial release with a foam roller just before savasana - remember the post never skip savasana? I had to remind myself of this today as the temptation to pick up the mat and finish getting ready for work kept flitting through my mind.

I'm grateful for today's practice and for the changes I am noticing in my ability to move into various poses.

@CoachBurow #neverskipsavasana #vinyasa #7dayvinyasachallenge #yoga #balance #gratitude

Back on the Mat - Another Yoga Challenge

2015-07-03T12:50:00.001-04:00

OoOoOoOoohhhhh - it feels so GOOD!

Although I haven't been consistently practicing on a mat, I generally practice breath-work or move into a balance pose, energizing pose, or calming pose on a daily basis.

I have missed being on the mat. When Yoga International appeared in my inbox with a 7-day Vinyasa Challenge, the stars seemed to be aligning in my favor: A challenge peaks my competitive spirit interest, 7 days is realistic/reasonable for me to commit, and someone else leading me through yoga is preferred.

Vinyasa 7-Day Challenge, DAY 1: Power Breakfast from Yoga International: A dynamic 40-minute practice incorporating a vigorous series of lunges, planks, and warriors, as well as revolved poses, balancing poses, twists, and more.

I also had a little blonde-haired 6-year-old join me for part of the practice :) Kids are the greatest thing. Kids and puppies.

It's going to be a great day!

@CoachBurow #7dayvinyasachallenge #yoga #balance #kidsandpuppies

Dog with a Blog - sort of

2015-03-09T20:50:00.001-04:00

Bekah the #therapydog reported for duty (early!) today for what appears to be the first of many welcomed visits at the Shorewood Senior Campus in Rochester, MN.

We were contacted approximately one month ago to volunteer a couple days per month at an independent living center and assisted living center. Over 20 people visited with Bekah at the independent living center, about 15 at the assisted living center, and 3 friendly faces in a special visit to the memory care unit - not including staff!

Stories were shared, smiles were abundant, and to top it off - the sunshine was out! Not a bad first day back to 'work', even if it was during naptime (for the dog...!).

As a coach, dog owner, and plain ol' human being, I was humbled yet again by the simple joy and heartwarming smiles a dog can bring to a person's life, no matter what the time-frame or length of relationship.

@CoachBurow #therapydog #sunshinesmilesanddogs #blessed #thankful

Fan the Natural Fire

2015-02-17T14:19:00.005-05:00

Agni Sara or "essence of fire" is the focus of this practice. Instructor Greg guides the awareness and activation-relaxation of each the muladhara pelvic floor (Chakra 1 - root), svadhisthana (Chakra 2 - sacral), and manipura abdomen (Chakra 3 - solar plexus).

Day 28: Activate the Solar Plexus: "Fan the natural fire of the solar plexus."

Modifications for me today:

light-headedness - pause, move into a pose without many bends, breathe
right knee pain (still from fall) - stand for the right side of pose rather than kneel

Words that resonated:

cultivate
mechanics
over time

I am physically exhausted by mid-day and am grateful to have the time to rest and breathe over a long lunch break as I return to the 30 for 30 challenge not only to seeking to complete my commitment but also knowing how beneficial to my central nervous system, muscular and fascial tissues, and likely my immune system a daily yoga practice can be. Although I haven't attended a yoga class or blogged about a yoga video for several days, I have been tuning in to other opportunities to practice yoga every day: While watching a movie with the kids; between clients; in the pool before, during, and after a swim for a few poses; at the doctor's office. The concept of mindful movement, purposeful awareness, and open eyes and heart can be implemented anywhere; for example, the 'adventure' of taking particular note of what we saw during the 1 mile walk to-and-from a doctor appointment yesterday turned out to be a highlight of the kids' day!

@CoachBurow #30for30 #yogachallenge #yogaeveryday #mindbodyhealth

Rest and Breathe Between

2015-02-08T11:00:00.001-05:00

Nuggets of wisdom from today's Day 27: Find Balance through Focused Awareness practice:

Take a rest breath between poses.
Find a drishti (focused gaze or focal point)

What wisdom to carry through my day.

~Take a rest breath~

~Find a focal point~

Related to the movements, I was pleased with my body+mind's ability to transition from into several of the balance poses. An opportunity to practice noticing without judgment appeared with my resistance to crow pose. (Alas, the opportunity . . . I fully admit I had judgment feelings of guilt, shame, and frustration pass quickly through my mind as I attempted to move into the pose and recognized my mind telling my body that I'm "not enough" in various ways - not strong enough, not lightweight enough, not balanced enough, etc.) Moving out of the pose, taking a rest breath, and reminding myself to do the best I can, I attempted the pose again.

Drum roll . . .

I didn't make it into a full bakasana. Hahaha! But I'm really okay with that right now. It is a pose I aspire to be able to practice in its full form someday; however, I know each day brings its own successes and perspectives. So, I moved into a dolphin pose to continue working on strengthening my arms, shoulders, back, and core.

Meanwhile, of note for me is I have been aware of some physical sensations that are not altogether pleasant through recent sequences:

wrists have been very sore (plank, down dog, even table top)
burning muscles - I take care to breathe, move in and out of postures, and even change postures when it gets to be overwhelming for my mind

@CoachBurow #30for30 #yogachallenge #yogaeveryday #mindbodyhealth #drishti

Relax and Restore (while surrounded by monkeys)

2015-02-07T22:37:00.002-05:00

As described, the instructor 'weaves relaxation postures into the sequence' Day 26: Yoga to Strengthen the Lower Back and the Legs. . .which happens to be just what I needed this evening. Working long, full, and physical/mental/emotional energy-dependent days serving others while feeling barely able to stand or hold eyes open (much less exercise or prepare healthy foods) has been quite an experience for the last few months. Lately, sleep ranks equal with supper most nights and sometimes outbids the day's final meal. Needless to say, being purposeful about practicing yoga offers great gains to my overall well-being and healing; the busy, noisy, energetic household I live in does not always afford a quiet-for-more-than-3-minutes environment to relax.

<<Thankfully, I did score a 90-minute nap this afternoon!>>

<<And swam for 30 minutes after work!>>

Waking from the nap and knowing how beautiful the weather was outside today, I managed to talk myself into walking the dogs and boys in the sunshine. After dinner, I was determined to complete another session of the 30 for 30 challenge (in part because I want to finish what I started; in part because another Yoga International challenge begins soon; and in part because I am recognizing how much I crave the 20-30 minutes of flow - how my body and mind are challenged.

Two little monkeys and four assorted dogs attempted to practice with me at various points tonight. Beardy-man captured a few precious moments when the boys came up from their playroom and sat down next to me to move through a few poses.

Days like today, moments like these, remind me that the 'perfect place' for yoga (or any workout) isn't necessarily the picturesque patio, fancy high-tech gym, or modern yoga studio - it is right here, right now, breathing and adapting as one little boy wants help with his down dog or a live dog wants to be let in from the snowy outdoors in the middle of my plank. Its all good. I have a great life. Breathe - adapt - move - be present.

@CoachBurow #30for30 #yogachallenge #yogaeveryday #mindbodyhealth #anyspaceisyogaspace #gratefulattitude

Hugs not Dukes!

2015-02-04T11:31:00.002-05:00

Proceedings of this morning afforded me 60 minutes of time in the office before my official start time. Rather than bog myself down with work before work, I took the time for a yoga practice. I didn't have blocks, a strap, or even a yoga mat, yet I was able to do what I needed to do and modify without getting 'bent out of shape' - haha - pun intended :) Any space can be a yoga space and because I didn't want to put my face down on the communal floor, I made some variations to the prone poses. As well, my knees are still very sensitive and sore from a hard fall a couple weeks ago, so I stood for standing versions of hip flexor stretching - yum.

Highlights today:

Any space can be a yoga space
Mortar and pestle pose!
Exhale longer than inhale
Inversion for restoration
Conversation between breath and movement
Hugs not dukes - check out the link to Day 25: Yoga for Tranquility and Mindfulness for more on that :)
Invite the breath
Giving attention is an act of love
Pause and center
Marriage of breath and movement
Not all poses must be aggressive
patience
alignment
knees soft, heels grounded
"Lets go ahead and hug." (the knees, or the person next to you, whichever you prefer!)

Yoga in the office before work. #makeitwork
#Evenmycalendartellsmetorelax.

@CoachBurow #30for30 #yogachallenge #yogaeveryday #mindbodyhealth #anyspaceisyogaspace #gratefulattitude

Balance, Strength, and Length

2015-02-02T13:02:00.004-05:00

Short report today - completed Day 24: Yoga for Lower Back Pain. A gentle, 'easy' practice (for me) today.

I'm becoming more comfortable using variations of poses as my body needs (examples: shifting weight, moving out of poses, moving with my breath rather than at the cues of instructor).

Soften; gentle movements; balance strength with stretch (length) - these words that stuck out to me through the practice. Fitting and necessary, as I so often want to push myself (competitive?!) to work harder, be stronger, move faster. Ironically, working with clients I hear myself using the cues the instructor used in the video today rather than the words I use to push myself. More cues for me to use compassionate self-talk, especially during time of healing.

@CoachBurow #30for30 #yogachallenge #yogaeveryday #mindbodyhealth #selftalk #compassion #strengthdoesntalwaysmeanforce

Wheel Pose = WHOA pose

2015-02-01T12:21:00.005-05:00

Wheel pose (and the accompanying preparation) just kicked my ass. Yes, I said 'ass' on a Sunday. It's appropriate here.

Holy smacks. That was HARD for me today. I'm not certain whether the sequence itself was challenging or whether my lack of strength and endurance training as of the last couple months contributed most to the near-torture just endured; regardless - WHOA. Wheel pose.

Let's just clear the air and note I was already ~~slightly~~ fearful of how my body (and mind) would accept the preparatory movements after seeing the image associated with Day 23: Peak Pose Sequence, Urdhva Dhanurasana (Wheel Pose) in my email inbox:

Day 23 Challenge = accepted.

(Am I a Pitta or what?!!)

Of note to self:

wrists have been uncomfortable/painful for a few weeks in various poses
noticing that planks and chaturangas have been harder lately
thighs were tight - unable to grasp left foot and barely could touch right during the monkey/pina colada prep thing (no, I was not drinking alcohol at a zoo today...)
I modified some of the preparatory work (example: straightened legs multiple times during a few poses, moved into child's pose, or released arms because they were tingling)
I'm trying not to be judgmental of myself yet am very aware of what seems like a decrease in strength, flexibility, and endurance
I MADE IT INTO A FULL WHEEL POSE!
I came out of wheel pose after about 2.6 seconds because I thought if I didn't, I was going to land on my head and thereby crunch my neck/and or rip my shoulders out of socket and/or my stomach was going to burst into flames, since my solar plexus was NOT happy and threatening to explode...

FYI Solar Plexus highlighted in YELLOW here - mine has been acting up for a few months - point just below my sternum/seems to be right on my xyphoid process.

Moving into wheel pose = wrist discomfort, acutely aware of my bottom-heavy body minor neck discomfort (likely error on my part due to my PITTA trying to do/be/accomplish everything), and vulnerable chakras.

My stomach is not settled right now, even 15 minutes after the practice. Whew. Time to chug some aloe.

Day 23 Challenge = completed.

@CoachBurow #30for30 #yogachallenge #yogaeveryday #dynamicwellness #mindbodyhealth #chakra #wheelpose

Space, Length, and Freedom - interesting concepts

2015-01-31T22:43:00.004-05:00

Release tension from neck and shoulders? Sign me up! Today's instructor suggests to notice space, length, and freedom in my body - sure, why not.

Preface:
I have been thinking all day about practicing yoga and have finally completed Day 22: Release Tension from the Neck and Shoulders. My westernized thinking was unrelenting as I checked my email and saw the "Thanks for completing the 30 for 30 Challenge!" email because I haven't technically completed, nor have I done yoga every day for 30 days. My mind tells me I am falling short of completing my goal. **WONK.**

I am not completely dissatisfied with the progress made in my personal well-being during the last 30 (31!) days. Come to think of it, I have done yoga every day - even if I haven't completed a "30 minute practice" or followed a sequence from an instructor, I have been incorporating mindful breathing during stressful times at work; I have used a few minutes before teaching a class to move through a few warm-up and centering poses; I have taken even a few minutes before meeting 1:1 with coaching clients to ground myself. (Honestly, even taking time to prepare more mindfully for each client is more than I had been doing lately.)

Back to 'day 22' - I used a foam roller for the practice today because all of the tennis balls in this house are slobbered on and/or shredded (by dogs, not wild homosapiens). I enjoy a good foam-roll session as much as the next gal, but for the areas of the body we were working on today, a tennis ball or similar tool would be preferred. Anywho, here are a few notes and reflections from today:

Create or allow space - for change?
Lengthen, expand, or stretch - rather than condense, consolidate, make more efficient?
Embrace freedom to modify - perhaps modify my rigid thinking? modify a pose?

Note to self: No immediate answer is needed! And the answer may not be right or wrong!

I will continue to use the yoga class links that were emailed to me and finish each of the practices. As of now, I am signed up for the 10-day yoga core challenge, so perhaps combo-blog posts will be in order. We shall see what comes.

@CoachBurow #30for30 #yogachallenge #yogaeveryday #dynamicwellness #mindbodyhealth

Yoga Before Work - best idea all day!

2015-01-28T17:31:00.002-05:00

Well, and really, it isn't a new idea - to anyone and certainly not to me. However, today I woke with juuuuust enough energy to roll out of bed and complete another day of the 30 for 30 challenge prior to heading in to work. It definitely helps that I didn't begin my shift until 10am - although, sometimes strangely, that seems to give me license to either sleep later or do other tasks rather than exercise. (And hold your tongue about sleeping later! I practice a fairly consistent sleep-wake schedule for my own sanity and well-being, but sometimes laying in bed or snoozing a little extra makes a difference for everyone's benefit!)

Class today was Day 21: Yoga for the Elements (Fire). "The fire element governs our digestion on all levels: physical, emotional, mental, and spiritual." Alrighty then. (Actually, I have a minute knowledge of this from reading about chakras and practicing Healing Touch, as well as from tuning in to my own body and how it acts/reacts to various stimuli.)

ANYway! In going through this 30 for 30 yoga challenge, a validation or refocus on how vital the breath is to every movement, every thought process, every aspect of living.

(Well DUH, right? Breathing is vital to living. Don't have to do yoga to know that.)

Right, yoga isn't necessary. But practicing purposeful movement along with mindful breathing has reminded me of how our breathing (or lack of, or imbalanced, or compromised breathing) can have an immediate and lasting impact on what is happening physiologically and mentally. I'm not explaining this very expertly right now - point is, I'm literally feeling physical and mental and emotional benefit from this daily practice. I am not 'healed' or 'all better' or 'without pain' or any of the like; I am calming my central nervous system, giving myself opportunity to practice self-compassion and maybe modify poses or let go of feelings of guilt or self-disgust. I am tuning in with my body and what is going on within that I can articulate (or at least feel/feel the effects of) and recognizing that further ability to heal could be occurring at a cellular level (and likely is, according to research, which I would have to find if someone asked me about it).

Enough blah-blah-blah. Yoga in the morning (+ 9 hours of sleep + hydration + taking my nutritional support + eating mostly well + decent weather) has contributed to an overall more relaxed/peaceful and 'happy' day. I understand this will not always be the case; however, how much could I benefit from practicing yoga most mornings, whether for 5 minutes or 25 minutes? Likely mucho benefit - not only for me - for those around me! ;)

@CoachBurow #30for30 #yogachallenge #dynamicwellness #mindbodyhealth #breath

Essential Yoga at the DAHLC

2015-01-26T17:30:00.000-05:00

Today, as a way to connect with others and meet a friend for some accountability, I attended a yoga class at the DAHLC instead of doing my own practice. Or maybe not instead of - maybe in addition to . . . the day has a few usable hours remaining!

Thank you to the instructor, Julie. Her gentle yet assertive personality and presence allowed peace to settle in the room as she spoke over childs-posers (and whichever other poses people took to begin their class - I was working on myself and working on letting go - is that an oxymoron? - of what others were doing.) I am so grateful to have practiced in a room full of others today. Certainly, I was reminded of my tendencies to compare/contrast, look to others rather than listen for instruction and allow my body to follow, and the consciousness that others are around me (including colleagues and clients) and may be judging me. More importantly, I was very much at ease in class today - more than I have been in perhaps any yoga class (or group fitness class???) in a long while. How so? I was more confident in my body's ability to move in and out of the poses, people of all shapes-sizes-abilities were in attendance, and I blocked my view of self in the mirror to tune in to my body by awareness. Several tools are available to students in the studio where the practice is held, and I used yoga blocks and a sitting/kneeling pad with very little misgiving or condemnation toward myself! #SelfCompassion success! More often than usual, I was able to close my eyes and move through the flow, listening to the instructor and moving with as much grace, strength, balance, and fluidity I could muster without being overly controlling.

I give partial credit to the 30 for 30 challenge and my mostly-consistent-almost-daily practice for the last few weeks. Thank you, #YogaInternational, for the #30for30 #yogachallenge. I look forward to my remaining 10 practices from this particular challenge, as well as MUCH more yoga in the coming days, months, and years. :)

@CoachBurow #mindbodyhealth #DAHLCwellness @theDAHLC

"Holy Waters", in more ways than one

2015-01-25T19:09:00.000-05:00

Taking/making time to practice today was evident from the barrage of messages I've been receiving from various sources. Acquaintances, friends, family, co-workers, church leaders - everyone has seemed to be sending the same message in one form or another. Could be I am seeking out the message to be affirmed by others in what I inherently know; none-the-less, I took and made the time to practice day 20 this afternoon.

Day 20: Yoga for the 5 Elements (Water) focused on the root chakra and the sacral chakra - the 'sacred waters' in our bodies. I had not previously made the connection between the word 'sacrum' and 'sacred'. The instructor spoke often about the sacredness of the water in our bodies and specifically of the water in the pelvic area of the body. (Toward the end, she was calling it a container - which is funny to think about but made sense during the practice!) Taking time to tune in to specific areas of my body and notice what is happening - in areas other than my head stomach, and various points of recurring pain - needs to be higher on my priority list. Okay, on my priority list. I really had no idea of some of the imbalances I noticed when I began to pay attention.

Instructor Friedrichsen spoke to the healing properties of water and how so many of us will travel to the ocean or lake or a beach or 'holy waters', or even to a river or pond, in search of solace or reprieve or vacation. My beardy man knows me well enough to tell me to go take a bath or shower when I am in need of calming water (and not always because I stink!). I know enough about myself to recognize I have an affinity for water and, being a Pisces, the affinity is not too surprising.

Today at church (we go to a non-denominational church near our home) the pastor told the story of Moses and how he was placed in a hand-made raft onto the water as a baby (read the book of Exodus for more on that!) The story was about deliverance and how seemingly threatening circumstances can be for the greater good. "I am always with you," was what God told people. How does this connect with my yoga practice today? The water (and energy, and chakras) are always with me - the 'sacred healing water' or healing energy or the Spirit of God is always with me.

Not to get too metaphysical or philosophical, but wow. That is pretty amazing. In a fairly average healthy person (me), I have energy and water and a Spirit that are powerful on their own; to have all of those in one 'packaged' human creature? Sheesh.

Oh, and today, I met a friend for a walk, and guess where we walked? Around a lake. Sure, most of it was frozen on top (Minnesota) - but it was water, none-the-less :)

@CoachBurow #30for30 #yogachallenge #yogaeveryday #dynamicwellness #mindbodyhealth #healingwater

Grounding Yoga Practice

2015-01-23T12:06:00.003-05:00

Do you ever have days when you wake up an hour or more before your alarm goes off . . . and actually feel rested enough and awake enough to get out of bed? Such is a rare experience for me and when one occurs, I take advantage of the "extra" time in various ways. This morning included a few minutes of conversation with my beardy man before he left for work, time to wash dishes, and time to either walk dogs or practice yoga. Since the dogs were snoozing

I opted for yoga. Great choice for me on a Friday morning after another energy-depleting week at work. (Please know I do enjoy my role at work and am typically energized by working within my strengths and passions! Lately, various shifts within our organizational structure and the decrease in staff/FTE has increased administrative workload for many of us.) Anywho - a grounding and non-competitive practice was great for my mind and body this morning. Day 19: Yoga for the 5 Elements (Earth)

Already day 19 (for me) in this yoga challenge, I am seeing mini-changes in my perspective and appreciation of the slower and mindful pace and practice. As well, I am learning to accept 'listening to my body' in balance with following the instructor's cues to make the practice work for me. Some ways I made the practice "my own" without realizing it until during or after:

adding airplane and cactus poses during Warrior I
closing my eyes at various points during balance poses
using the TV in living room as a mirror to make changes in my posture to improve alignment!
holding hands in prayer/at heart while in tadasana rather then fighting to keep my left arm by my side

Starting my day with a grounding yoga practice = so far, so good.

@CoachBurow #30for30 #yogachallenge #yogaeveryday #dynamicwellness #mindbodyhealth #grounding