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Walk Wise

Walk Wise

Walking provides us with a mode of transportation to get from a to b. Many of us take for granted the ability to walk as this seems like something we have always done. Think of small children as they progress from crawling to walking, this takes time, strength, and determination. Our muscles and nervous system do a wonderful job of relaying these messages throughout our body, along with connecting to our mind.

 

Walking may also be used as a form of exercise when engaging in power walking. Power walking is with a quicker pace than your normal stride, yet you are not quite jogging or running.  When one is power walking, it is important to have a strong, tall posture, with your shoulders back and your core engaged. Make sure to be aware of your surroundings and stay hydrated. Power walking may improve your mood, reduce stress, and boost brain function. It may also help you sleep better, which can lead to higher energy levels throughout the day. Power walking may improve your cardiovascular fitness, and strengthen your heart and lungs, improve blood flow, increase oxygen and nutrient delivery to your muscles, and lower your risk of diabetes. Power walking is a great activity to do with others in your community. It is a time that you may enjoy engaging conversationally with others, while also motivating one another to be active with your walk.

 

Another type of walking that tends to be overlooked is mindful walking. Mindful walking focuses on the sensations of walking; the sights, the sounds, and feelings of each step. Mindful walking is one way to make a daily meditation practice part of your regular routine. The key is to pay attention to the experience of walking – the sights and sounds of your surroundings, the sensation of your feet on the ground and the rhythm of your gait. Mindful walking is a great way for busy people to incorporate a meditation practice into their weekly routine – it just requires bringing a different quality of attention to something you’re already doing. Mindful walking may also help to redirect your focus from stressful situations, while releasing natural endorphins. When I go out for mindful walks I love engaging with nature; listening to the bird songs, hearing the sound of the wind blowing, smelling the scents of the native flowers and plants, hearing and watching the rushing rivers and waves crashing on a beach, these are always special times in my day when I take those extra moments to appreciate the world around me.

 

 

 

 

Grounding, also known as earthing, is the practice of making direct contact with the Earth’s surface with your skin, such as walking barefoot. Grounding is based on the idea of how electrical charges from the earth can have positive effects on our body. There are theories that suggest that grounding may improve your mood, reduce inflammation, reduce stress, and improve sleep to name a few benefits. I love when we vacation to the beach and my shoes come off and I walk most of the day barefoot in the sand! Have you ever noticed how relaxed you feel when taking a beach vacation? Yes I know, you are on vacation and not working most likely, so of course you feel relaxed, but what if it’s also the fact that you are grounding?!

Speaking of places I enjoy walking barefoot, I love a good labyrinth to walk in. Not that long ago I traveled to Civana Wellness Resort in Arizona, they had a wonderful labyrinth that I walked barefoot while repeating a mantra to myself. Since then I found a lovely labyrinth by the river in our small town of Lyons. I make time to go down there and take off my shoes for a grounding, mindful walk in their labyrinth from time to time.

 

 

 

 

There are numerous ways to engage in walking throughout your day. Walking wise is a concept I enjoy as I encourage those to be mindful, and engage with themselves when walking. Certain thoughts and ideas that may arise on my walks, do tend to add to my own personal growth and wisdom. I also enjoy getting a bit of a workout in at times with power walking, again this is a time to engage with your mind and body and walk with power and intention. Comment below about the types of walks you enjoy in your daily life, I love to hear what others are doing for their body, mind, and soul!

STRETCHING – what you may be missing out on!

STRETCHING – what you may be missing out on!

Stretching regularly should not be overlooked by any individual at any age. It is an important factor that many people do not consider unless they are recovering from an injury, or are participating in instructed led activities. Stretching is a wonderful thing for your body, mind and soul to stretch any time of the day.

Upon waking – helps alleviate morning stiffness and centers your mindset for the day ahead

Mid day – helpful for those spending their time at a computer, in high stress jobs or on your feet for long periods of time

Evening – a wonderful time to unwind and relax and allow the body to restore from the day. Whatever time of day you choose to stretch, taking five – ten minutes is essential to maintaining a strong, flexible body.

I suggest holding each stretch for 10-30 seconds. Feel free to stretch for longer period of times depending on how your body feels and the types of activities you are participating in.

Stretching is key for maintaining mobility, flexibility, and overall well-being throughout our lives. Regular stretching helps increase your range of motion within your joints. It can also alleviate muscular imbalances and tightness to improve your posture. Pre-activity stretching routines help prevent muscle strains and sprains by warming up the muscles for movement. Athletes can benefit greatly from daily stretching by improving muscle coordination, balance and reaction time. Stretching stimulates blood circulation throughout the body improving the overall health and function of tissues,  joints, and muscles by delivering oxygen and essential nutrients to these areas. A final note in regards to daily stretching are the emotional and mental benefits that it provides. It can help improve focus, reduce mental stress and promote a sense of calmness and well-being. Stretching provides an opportunity for us for mindfulness and self-care. There are many stretching exercises available for you to do at home, the gym, outside, and even when traveling! Yoga is a wonderful modality for stretching as well. Check out local studios near you and also search for free classes via YouTube.

As with any new routine or habit, start with a small goal and gradually build up. Start with a goal of stretching 2-4 days per week, and you can add more stretch days in the future as you see fit. Hopefully you’ve taken away the importance of stretching from this blog! Not only will you feel more flexible, you will notice improved overall health from regular stretching. If you are looking for more tips to promote your general health and well-being, please reach out to me for coaching support!

Strength training and it’s many benefits

Strength training and it’s many benefits

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Strength training has evolved for me over the years. My understanding of it in my 20’s has grown now that I am in my 40’s. I used to only associate strength training with building muscle and being an athlete, this was incorrect. Yes, strength training will build muscle and increase endurance, both very important factors when you are an athlete, but you do not have to be an “athlete” to reap the benefits of strength training. Strength training will make you stronger. Being stronger allows us to perform our daily activities with ease, carrying groceries, playing with your kids, cleaning the house, going for walks. Now in my 4o’s, I have come to understand that strength training not only builds muscle, it makes your bones strong and helps to keep off that stubborn belly fat.

Bone density is an important factor to be aware of as we age in terms of strength. Strength training will keep and make your bones stronger. As we age, osteoporosis becomes a topic of concern. When your bones are more susceptible to fracture due to the lack of bone density, your daily activities may become limited or obsolete. Weak bones plays a part in having a weak spine and poor posture. Studies show that strength training over a period of time can help prevent bone loss and may even help rebuild new bone.

As you build more muscle and lose body fat through strength training, you will feel and appear leaner. Fat around the abdominal region may increase your risk of chronic diseases, including heart disease, type 2 diabetes, nonalcoholic fatty liver disease and certain cancers, it is important to keep the belly fat at a minimal not only for vanity but more importantly for health concerns. Strength training increases your metabolic rate, allowing your body to burn more calories at rest. Studies show that your metabolic rate may be increased for up to 72 hours post strength training. I love the idea of our bodies burning more calories even when we are not working out!

bicep curl with dumbbell

Both pilates and yoga are excellent practices to incorporate into your strength training routine. There are many classes online to get you started or check out a local class in your town! Both modalities will keep your body feeling young and strong. If you are a beginner to strength training, start with body resistance exercises such as pushups, crunches, squats, planks and wall sits. Reach out to me if you have questions about strength training and how to get started. I would be happy to set up a customized training program for you that can be done at home or at a gym!

wall sits can be done anywhere!

forearm planks

The Power of Meditation

The Power of Meditation

Meditation is an ancient practice, anchored in world religions including Buddhism, Hinduism, Judaism, Christianity, and Islam. Practicing meditation trains your mind to focus on your awareness in the moment. It allows you to observe and release your thoughts to quiet the mind. Regular practice of mediation has benefits for both your mental and physical health. Studies have shown that a consistent practice of meditation for 8 weeks may reduce anxiety, stress and depression. Research suggests that mediation has been linked to improvements for those that suffer from chronic disease and inflammation. Meditation can also lower the stress hormone cortisol, helping decrease belly fat. 

I begin my mornings with a daily meditation practice. I find a sense of calm and strength within my practice. It sets me up for a day of mindfulness, kindness and gratitude before navigating the many moving parts of my day. Having a daily meditation practice grounds me to stay balanced throughout my day. I encourage you to try one of the following ways to meditate to find your calm. Three basic methods of mediation are focusing on your breath, observing your thoughts, and body scanning.

Focusing on breath is a Buddhist tradition that allows you to turn your attention away from any one particular thought. Taking deep inhales, followed by long exhales taps in to your para sympathetic nervous system and brings a sense of calm. I enjoy repeating a mantra or positive affirmation as I breathe in and out. A favorite of mine is “I am happy. I am healthy. I am safe. I live a life with ease.”

Observing thoughts is when you notice a thought, label it, and let it pass without reacting to it. Many people assume meditation means clearing the mind completely, but having thoughts arise is natural and following this technique allows you to distance yourself from these thoughts while breathing in and out. For example, if a deadline is on your mind, rather than worrying about what you need to do to complete this deadline, acknowledge the deadline then release the thought without reacting to it.

Body scanning is a method of shifting your focus from the thoughts in your mind to your body. Place your focus on one specific area of your body, and then you gradually scan through the different parts of your body. Breathe deeply into areas of your body to release tension where you feel holding or tightness. You may start with scanning at the crown of your head, then work your way down to your face, neck, shoulders, arms, fingers, core, legs, and toes. Body scanning is a great modality to use before bed when laying down. 

A BASIC MEDITATION  PRACTICE

Find a quiet space to sit comfortably in a cross-legged position. This can be on the floor on a pillow, blanket or block, sitting up against a wall, or sitting in a chair with your feet resting flat on the floor. Position your hands in either a mudra (sacred hand gesture), resting your hands on your knees with palms up or down,  or place hands in your lap. Close your eyes, or look down at the tip of your nose, focus on your breath without trying to change it. Notice the sensation of air moving in and out of your nostrils and mouth. When your mind starts to wander, notice your thoughts and then release them, come back to your breath. Start with a 5 minute daily meditation practice and over time increase your minutes. 

If you are looking for additional ways to achieve a Zen state through mediation but are having trouble with your own practice there are many guided meditations available. I personally like to follow the guided meditations via Peloton. There are many meditation apps available offering free and paid options such as headspace, calm, insight timer, and breathwrk. These apps can also be useful for those that would like to mediate on their commute to and from work. Please know you can reach out to me with any questions for more support with your meditation practice. Namaste.