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Posted by Total Body Wellness on January 4, 2021 in Wellness Blog | Comments Off on On Goal Setting!
Happy New Year Everyone! We made it through 2020 and it’s on to a new year. Yay!
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My favorite thing about starting a new year is writing out my goals! I have always loved to write out my goals for the coming year during the holiday break!
I love the feeling of satisfaction I get when I am able to check off my goals as I reach them. I make two sets: One; I print out and read every morning and then check off with a pencil and the other one I keep on my computer and highlight the goals that I’ve reached.
When I look back at my goals for 2020, I think I did pretty good considering ALOT of things did not go as planned because of the Pandemic. I had to go in and re-adjust a few of them and tweak them a bit but that’s ok. Goals should change as we go through the year as nothing stays the same, even when we aren’t in a pandemic.
I’m not a big believer in resolutions for this very reason. You can change a goal. If you change a resolution, it just feels like you failed at one resolution and made another one. But that is just me.
I only separate my goals into three groups: personal, business and acting (business number two.) However, you can even break them down more and have separate goals for health, fitness, social, etc. Or get even more specific and break it down to 3-month, 6-month 9-month, etc. What ever works best and gives the most motivation.
I have found what keeps me on track and gives me the most motivation is to read my goals every morning. It reminds me of what I want to do and keeps them fresh in my mind. I just tuck them into my prayer book or gratitude journal and they become a part of my morning ritual.
Anyway, enough about me. Do you write out your goals? I would love to hear what you do and how you stay motivated.
Whatever you do, I wish you a wonderful year filled with blessings and joy and especially health! May God bless you all. 
Posted by Total Body Wellness on December 1, 2020 in Wellness Blog | Comments Off on 7 Ways to Beat the Holiday/Covid Blues!
The holidays are here and no matter what your beliefs, this time of year can inspire joy, warmth and belonging.
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However, for many, the stress of the holidays triggers loneliness, sadness, anxiety and depression. There is this expectation of feeling merry and generous and people compare their emotions to what they assume others are experiencing or what they’re supposed to feel.
This year may be even harder as we deal with the uptick in Covid cases and many people will not be able to be with family. (Strangely enough so much of our stress comes from family gatherings but we still seem to count on it at holiday times.)
So how do we beat the Holiday/Covid blues? I’ve created a list of seven things for you to consider!
You won’t be surprised that the first thing on my list is to
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Exercise. Not only your body but your mind!– get outside and be active yes but when you can’t, why not start to study something new. Learn a new language, or the guitar.
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Step out of your comfort zone! Decide to do something that makes you feel a little uncomfortable each day. Just try to get out of your routine and challenge yourself. It doesn’t have to be a big challenge, it could be just making a phone call instead of a text.
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Do something nice for someone else! Again, it doesn’t have to be big. Bring in your neighbors trash can on trash day, buy the person in line behind you at Starbucks a drink.
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Laugh! Watch a funny movie or some crazy videos on you tube or pick up Jerry Seinfelds new book or take an online improv class. ( if you take the improv class that may cover 1,2 and 4!)
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Set some goals for next year! (I am a goal nerd but at the end of the year, I love making goals for the next year and I get a rush out of checking them off my list.) It’s actually fun and try to think out of the box when making them.
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Count your blessings. Try to spend sometime writing down three things you are grateful for everyday. And each day try to come up with three different things. There are numerous studies about the benefits of being grateful.
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Put your stressors in a box! You’ve heard it a million times. Just Let it go. But that is not so easy. I often invite my clients to create a Box. You can call it a God box, a Universe box, what ever works for you. Keep the box in your closet or wherever and when you can’t stop stressing, write your stressor down and give it to the box. Just the actual action of giving it away is super helpful. Try it. And at the end of the year or month or what ever you can through all those stressors away.
I think that these things are great to do anytime but we just might need it a little more now. Stay safe.
Posted by Total Body Wellness on November 2, 2020 in Uncategorized, Wellness Blog | Comments Off on Just Breathe!
A little bit about breathing. Those of you who have worked with me know that breathing correctly is a crucial part of our work. I work with breath with all of my clients and with many of my clients, we actually spend a good portion of our session on just breathing correctly.
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It seems that somewhere, at some point along the way, we were taught that when we exercise, we must be exhaling forcefully and loudly, sometimes not even thinking about the inhale as long as you exhale on every movement. Unfortunately, if we are exhaling on every little movement, we really never get a chance to get a good breath in. So then I ask clients to take a good long breath in and again, I get a very loud inhale that kind of stops at the throat.
So my recommendation is to not make noise when you breathe in or out. Inhale through the nose and when you exhale, exhale completely, completely, completely until the only reason you inhale is because you have to. At that point, breathe in through the nose, silently, just allowing the breathe in, not forcing it in. Repeat this for a couple of minutes.
One, this will assure you are getting in a nice full breath and getting the much needed oxygen to your blood and vital organs. Two, it will insure you exhaling out all the carbon dioxide (CO2)—a waste product generated as your body uses up oxygen—from your body. And three, you will have slowed down your breathing and as a result, muscle tension, heart rate, and blood pressure decrease; digestion improves; immune system function increases, and the whole body moves toward a greater state of relaxation.
I could go on and on about breathe but I will just leave you with the above exercise. Try it and see how you feel. Make sure that the inhale is through the nose because there are actually studies that show you get more breath in when you breathe through your nose. than through your mouth. 
(Mouth breathing is a whole other post.)
I’d love to hear how this makes you feel! And the way things are going in 2020, I think that it is a perfect time to stop and just breathe!
Posted by Total Body Wellness on September 21, 2020 in Wellness Blog | Comments Off on You ever wonder why when you are sleep deprived you eat more?
Often, eating and eating and never feeling full. We tell ourselves that we are eating just to stay awake but it is actually much more scientific than that.
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How well we sleep actually manages our appetite, metabolism and long-term weight management.
When we are sleep-deprived, there is actually a shift in many of the hormones that stimulate hunger and alter metabolism.
Two of those hormones are Ghrelin and Leptin.
Ghrelin is mainly a digestive hormone that communicates hunger but it also plays a role in sleep by promoting the slow waves of deep Non-Rapid eye Movement, the release of growth hormone and the regulation of insulin, which all support night time healing.
Leptin is found in adipose tissue and regulates long-term energy balance and will support appetite to maintain a balance between eating and fasting. It communicates satisfaction and signals when it is time to stop eating.
Together Ghrelin and Leptin work great with sufficient sleep but in times of insufficient sleep, Ghrelin responds by increasing our appetite and creating sweet cravings especially for fast-releasing carbohydrates such as bread, cookies, cake etc. and since when we are tired our decision making is affected, we will have no problem eating an entre bag of chips. Leptin, when sleep deprived, removes the appetite signal red light. The green light stays on resulting in overeating, slows metabolism and increases fat storage.
Furthermore, Ghrelin and Leptin are not the only hormones involved. Ultimately less sleep shifts the entre hormone network to stimulate hunger and create cravings, leaving us unsatisfied and struggling with our weight.
It’s not always easy to get a good nights sleep but this is an excellent reason to try. Weight control can start with a good nights sleep.
How well do you sleep?
Posted by Total Body Wellness on August 24, 2020 in Wellness Blog | Comments Off on Want to improve your cognitive skills while exercising?
If you have been reading this blog for awhile, you know that exercise already improves your brain health. 
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However, you can improve your cognitive skill even more if you add exercise that require you to learn a skill such as dance, golf, tennis, pilates, Gyrotonic(R) or pretty much any sport. Any exercise where you really have to learn specifics will work. 
Exercise that does not stimulate skill development, will help brain health in general but the real cognitive return comes with skill acquisition!
Are you learning a skill while exercising? If so, we’d like to know!
Posted by Total Body Wellness on August 12, 2020 in Wellness Blog | Comments Off on Let’s Fight The Biggest Cause of Aging: Inflammation
Is it me or does it seem like even though we are still in this bizarre reality that time is moving very fast? Well even though time is moving fast we definitely do not want to speed up aging. We want to come out of this Pandemic as though no time passed and with good health. 
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By far the biggest causes of aging and disease is Inflammation! Inflammation is a natural defense against infection but it can get shifted into high gear because we are all subjected to stress, the environment, disease…pandemics. And when it gets shifted into high gear it is no longer defending our system but attacking it. Whats more, the protein that senses and determines when to repair and replace cells can get skewed and before we know it, damaged cells are no longer getting repaired or replaced when they die. And this is not good.
So how do we fight inflammation and get our cells to continue repairing and replacing as they are supposed to? 
Sounds pretty old school but; Eat Plenty of Fruits and Vegetables, Exercise, Maintain a Healthy Weight, Drink Plenty of Water, Reduce Stress, Supplement your Cells Signaling, Wear Sunscreen and Sunglasses and Don’t Smoke. And now during Covid, wear a mask.
There is a reason that no matter how many books on taking care of your body are released, it all comes down to these same things. Why? Because they work.
Granted it is not easy for all of us to do even a few of these things every day, but all of them is pretty darn difficult. However, if you want to live to a ripe old age without looking or feeling like it, now is the time to start taking these tips seriously and give inflammation and disease the boot. 
Posted by Total Body Wellness on June 18, 2020 in Wellness Blog | Comments Off on Stand Up For Your Health!
When the pandemic started a lot of us decided we would take a walk everyday or get that garden planted or clean out the garage. As the months dragged on, for many of us our great intentions begin to diminish. Those walks around the block became another episode of our favorite Netflix show. ?
Although binge watching can be a great way to pass the time, I just wanted to give you a few reasons why you might want to get off the couch! Even if its in between shows. ?
Research has linked sitting for long periods of time with a number of health concerns like heart disease, diabetes, deep vein thrombosis, back pain, varicose veins, colon, endometrial, and lung cancer, obesity, anxiety and dementia. If that isn’t enough to get you off the couch it also increases your chances of an early death! The real bummer is, even if you did exercise today but you spent the rest of the day sitting on the couch, you still can have problems. The key word is sitting for “long periods of time.”☠️
I’m not trying to depress you. There are easy ways to cut back on sitting that don’t even require leaving the house. The simplest way is to stand. ? Yup, that’s it. Stand. Stand to zoom, stand to talk on the phone, stand to watch your show. Just stand and move around as much as you can. Take a break every 30 minutes and walk around the house, do some yard work, dance around, ?clean the house, play with the dog or just stretch The goal is just to move and not sit for a long period of time.
So don’t sweat it. Literally, don’t sweat. Just move. ?♂️❤️
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Posted by Total Body Wellness on May 18, 2020 in Wellness Blog | Comments Off on Stress during the Coronavirus!
Hello Friends,
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About now, whatever your situation dealing with this Coronavirus and the new state of things, your stress levels are most likely hitting an all time high. This Pandemic has affected us all in some way or another. ?
There are so many articles and posts out there to help us deal with stress and they are all pretty good.
We’ve heard that we should meditate, take deep breaths, go for a walk, dance around the house, call someone on the phone, eat healthier. All great suggestions and I firmly agree that all can help you deal with your stress. ?
However, I’m going to add one more thing to this list. Give yourself and others a break. Allow yourself to feel what you feel and don’t judge it. Allow other people to feel what they feel and don’t judge it. We are all different and that is what makes this world beautiful. ?
Working with people every day through movement, I know that what give’s some people severe pain, may be minor to someone else. Just because one person doesn’t feel the same pain as someone else does not invalidate the other persons pain. Every one’s tolerance is different. ?
We don’t have to agree with each other and we most likely never will. Studies show that social media, isolation, worry, loss of job, money difficulties, taking care of someone sick and traumatic events all bring on stress. All of which we are going through with Covid-19. But remember that conflict, faultfinding, being hypercritical, being unforgiving and harsh also cause stress. So does being on the receiving end of any of these. ?
So take that deep breath, go for a walk, put on your mask and smile as you pass someone. Smile so big that it reaches your eyes so they can see it. Your Wellness Matters so, give yourself a break, give others a break and let your stress go. ?
Posted by Total Body Wellness on March 18, 2020 in Wellness Blog | Comments Off on Choose Courage
. “Every time we choose courage, we make everyone around us a little better and the world a little braver.”
_ Brene Brown
We are used to being in control of our lives and now we find that we have no control and this may make us scared or uncomfortable or maybe even angry. But are we really ever in control?
Maybe this is a chance to be still and to trust in God.
Try to get outside, even if it’s just your backyard and enjoy the outdoors. Read that book, organize that desk, paint that bathroom, call that friend or relative, tell someone you love them.
But most of all, let’s try to have courage during this time.. Let’s try to think of others before ourselves and let’s be kind to each other. You never know what someone is going through. We are all in this together and we will get through it.
Be well.❤️
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Posted by Total Body Wellness on February 17, 2020 in Wellness Blog | Comments Off on Take Care of Your Heart!
Well we made it through Valentines Day but that does not mean that we can stop taking care of our hearts. ❤️
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In honor of Heart Month, I thought I would just slip in a little reminder to take care of your heart and leave a few tips that will help you to do this.
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- Be Smoke Free – if you smoke just know that one of the best things you can do for your heart is to stop smoking.
- Be Physically Active. It’s never too late to start reaping the benefits of physical activity. As I have said many times before, you don’t have to make it a big deal, just get moving. Sit Less and Move More.
- Achieve and Maintain a Healthy Weight – Not only will maintaining a healthy weight reduce your risk of heart disease but it will reduce your risk of a number of health problems.
- Get to know your Blood Pressure and manage it. All the tips above will help to make that possible.
- Replace Unhealthy Fats with Healthy Fats such as avocados, almonds, cooking oils made from plants or seeds
- Eat a diet that includes Omega-3s.e. fish, flaxseeds, tahini, pine nuts, walnuts.
- Limit your Alcohol Intake.
- Look after your Mental Health and please don’t be afraid to talk to someone if you are experiencing signs of depression. People with depression are at a greater risk for heart disease.
There you have it. Of course this list does not include everything you can do for your heart but it is a great place to start to have a Healthy and Happy Heart. ?
