Kind, Whole, Organic Mind-Body New Year's Resolutions

(Follow these tips, and you will LEAP into the new year with flying colors! lol!...kind of, sort of!!)

I'm all for evolving and blossoming into a fuller, more peaceful and enlightened version of yourself -- with time. But, changing, fixing, erasing, conforming, shaping and shrinking based on tight, suffocating standards just because the ball just dropped for 2011 - I can do without those, and so can you. Rethink your New Year's Resolutions with these mind-body shifts in perspective - Don't wait until January 1, 2011 at 12:00am -- Start now:

1) Kindess heals. Treat yourself with kindness. Instead of passing yourself in the mirror and either silently or blatantly gasping "ugh" to your reflection while making a mental note of the cabbage soup or babyfood diet you'll start on Monday, try looking at yourself in a new light. If you truly ate too much fruit cake at Aunt Margie's house, ask yourself why you felt like comforting yourself with too much food once again. What bless-their-heart-annoying-individual pissed you off yet again? When did you say yes, when you wanted to say no (or vice versa)? When did you stop breathing? Talk gently to yourself with curiosity instead of a harsh interrogation. Be honest, and be kind with whatever comes up. You'll know how to treat yourself better and more healthfully next time in that situation because you're already practicing gentleness and kindness with yourself.

2) Stop wasting energy (and money). If you looked in that same mirror, and once again see some feature on yourself that you can't change, take a closer, objective look at how it makes you gorgeously unique and real, and stop wasting energy on things you can't (and shouldn't) change. Now, make a list of the things you might do with that newfound energy of not beating yourself up. You might have LOTS of time on your hands, and you might have to get creative -- not a terrible thing!

3) Stand up to the nonsense. If looking in the mirror doesn't cause a reaction from a superficial/exterior self-perceived "flaw" but perhaps a deeper ongoing pit of YUCK in your gut, experiment with simply being kind to yourself and talking back to the Sly Voice who creeps in and beats you down. Refuse to buy into the lies and put-downs, and treat yourself as if you're already talented, gorgeous, smart and successful. (Disclaimer: This takes practice, perhaps even a lifetime of practice, but I swear to the high heavens it works! If it doesn't, I will refund you the full amount of your time reading this paragraph, but you'll have to get in touch with me decades down the road!)

4) Listen to your body. I know that's not popular to hear this time of year. You want Jenny Craig and Weight Watchers Points and magical protein drinks to help you glide on the dazzling carpet ride of thinness. I know. I've been there, but I also rode that carpet ride to a few pounds lost and much obsession gained -- never a pot of gold perfection at the end of that ride. To be honest, it sucks, it doesn't work, and there's a much more peaceful and powerful way to feel at home in your body. Listen to it. Practice moving it in ways that give you energy and help you sleep better. Practice noticing your hunger cues and what your taste buds and belly really want. Practice getting really honest with your feelings so you don't stuff them or starve them in an attempt to avoid living fully. And, while you're doing this, be on the lookout for that Voice who will tell you you are wrong to listen to your body, that you can't trust it. Kick It where it hurts, and keep listening.

5) Practice breathing deeply. Breathing brings consciousness and awareness. Consciousness and awareness bring truth. And answers. And knowing. And, eventually peace. That's the long and extended path of consistently treating your body to breath work, but even the short path of breathing -- just in deeply and out deeply while you're waiting on the barista to fix your double tall decaf white chocolate soy latte -- and just being with your body while you wait in line, and even with the mind medleys that never seem to stop will bring you little tidbits of peace throughout your day. During the mundane tasks like driving in rush hour traffic to the scrumptious everyday gifts of a yoga practice or slipping on fuzzy socks. These tidbits of peace as a result of deep belly breathing will help you to remember to treat yourself with kindness, to let perceived or real bygones be bygones, to swipe away the nonsense mind medleys, to listen to what your body needs and wants in an organic way, and to exhale the breath you've been holding in all these years. Inhale, receive and then exhale, let go...that's all you really need to do.

6) You are already whole. (oh no, she didn't!) Oh yes, I did just write that. I believe it, and so should you. I'm not saying you're perfect, I'm not saying I'm perfect. A wise person once told me that if we were perfect we'd all be dead - you can say that again! Embrace your imperfections, and either through blind faith or a religious or spiritual path, experiment with the idea that you are okay -- if not beautifully wonderful -- exactly as you are -- scrapes, scars, burns, bumps, lumps and all. You will bloom more and more with time, but soak up where you are right now. Love your strengths, and care deeply for your flaws. Strive for truth, and forgive what weighs you down.

I was inspired to come up with my mind-body awareness "resolutions" (that I recommend starting now in lieu of next year) after reading the following blog. For a little more inspiration, check out what Ms. Brooke Thomas wrote: http://www.elephantjournal.com/2010/12/stick-your-new-years-resolutions-where-the-sun-dont-shine--brooke-thomas/

My wish for you, dear reader, is to be kind to yourself throughout the rest of this holiday season, to bask in the idea that you are already whole, and to keep breathing, moving and loving. Cheers to a blessed 2011!

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Resistance Training & Body Awareness: How it Helped Me and How it Can Help You Too

Anyone can pick up a fitness magazine or do a quick Google search to find out the benefits of regular resistance training – increases bone density, increases strength for functional activities, increases circulation, improves heart condition, builds muscle, helps one sleep better, releases feel-good endorphins, and the list continues.

I’d like to address the benefits of increased body awareness and improved body image. Throughout my journey of teaching classes and training clients and taking my own continuing education classes, I’m constantly reminded of the necessity to feel grounded, to feel strong, to feel balanced, in order to learn a new fitness activity, to live with energy and optimism, to take care of yourself and others. I believe we gain those senses of grounding, strength and balance from resistance training.

While resistance training (RT) can be traditionally performed with dumbbells, weight machines, a bench, medicine balls, bands, etc., you can also simply use your own body weight with proper form and function. Try taking a ballet or power yoga class if you haven’t in a while – you’ll see how ballerinas and yogis easily challenge their muscles with no equipment!

However, I’ve found that for the majority of us (aka non-ballerinas), we need to learn the basics of RT to sense our muscles, structure and range of motion. And, that usually involves light, medium and heavy dumbbells (or even resistance bands) to hit all the major muscle groups, plus proper instruction to keep the body safe. Add some heart-pumping music, and you'll be movin' and groovin' to your heart's content. And, once we learn the basics and gain awareness and strength, then we can take the foundation of RT into other activities.

As a young dancer and high school stepper (fyi, “stepper” = step class lover), I fell in love with movement and music and decided in college that I could share that love and joy with others in the fitness arena. I started teaching RT classes in college, and I’m grateful to all my teachers who taught me the bones of structuring a class and the muscles of knowledge and creativity. Just beyond my love with music and movement, I admit my intentions initially began with wanting a perfect body. It was sort of like a tree rooted deeply for the right reasons to begin with, but there were a few rotten branches that needed some pruning, and that happened a little later down the road. But, again, while I lifted, pushed, pulled, stepped and leaped with the goal – to sum it up – of a tight ass, this movement of being in my body gave me something deeper and more important than the superficial ornament of looking good. I knew there was a way to “work out” while letting go of the unhealthy (and, as I think now, quite boring), old intentions.

Body Awareness – While on my path of practicing RT regularly and teaching others, I discovered my predictable strengths (quads, glutes), unfortunate weaknesses (pecs, wrists, knees), range of motion and flexibility (I became a lover of flow), and I began to care for that sense of awareness with respect recognizing where I needed to reach and where I needed to relax.

Body Image – My sense of self, not only my sense of body, became increasingly louder and stronger (see my previous post “Your Body Screams – but do you listen?”). My belly, my shoulders and my breath told me when my insides were off. My sense of relaxation and peace told me when things were okay. How does that relate to body image? Body image starts from the inside, a sense of self that permeates from the inside-out telling you you are more than your body. Start from the inside, listen to what your gut and your body needs (yes, it takes lots of practice!), and that truth will set you free. You can walk confidently knowing your branches are exactly as they should be, you don’t need the ornaments of perfection because you listen, you evolve, you change, you grow, you breathe, you are – and that’s all that matters.

Now with a strong sense of body awareness and a healthy body image built from a lot of practice and honesty, I let my body lead me on my fitness path. I teach a full body resistance class once a week, I practice and teach a variety of yoga, I take dance/step classes here and there, and I walk my dog and help him chase squirrels. I back off when I need, I pump it up when I need (my body, not the squirrels!).

I tell this story about my own experience because if I’m teaching it to others, I better have been there. And, I’ve seen this happen with my clients and fellow teachers. Start with the basics. Get to know your body. Seek guidance of someone who’s sensitive and well trained. Then, start listening, and let your body and heart lead you.

Your Body Screams - but do you listen?

Do you ever just know something? You can’t see it or feel it. You can’t taste it or hear it. You can’t smell it, and you can’t even begin to try to show someone what you know. Except, thinking again, maybe you can feel it, hear it, see it, taste it and touch it but not traditionally. It might be silent, transparent, tasteless, yet it’s there. Your heart races, your belly might ache, and your hands might get clammy. Your body tells you, and it always has, yet you might have disregarded it since you were a child. Pushed it away, or down, or up. Told yourself you’re too sensitive, that you feel too much, that you’re just creative and imagine a lot.

A couple things have happened lately to people I know closely as well as to me that begs us to honor our sixth sense. A friend recently suspected her boyfriend was up to no good – he gave no red flags – she just knew and caught him in the act. Busted. He can no longer call her crazy, hormonal or emotional. And, she’s found relief and freedom in trusting herself for the first time.

I recently let some things that I suspected all along finally come to surface, and to protect the not-so-innocent, I will refrain from being too specific – but I am no longer shrinking, I am honoring what I deeply know. I am no longer pushing down what I know to be true. I am no longer giving chance after chance. Could I lose things in the process? Yes. But, was what I thought I had even true in the first place? Unfortunately maybe not. Yet, could I also move into a better space of honoring my gut, my hunch, my heart? Thank the heavens above – YES.

We’re given a tap on the shoulder – a whisper of a warning – before we’re given the big blow. Let your sixth sense be the tap on your shoulder, the whisper. Give yourself more credit to stand tall in your own two shoes – to claim what you want or to let go of what no longer serves you. Stop pushing it down, stop throwing it up, stop smiling to make things look nice, stop saying yes when you want to say no, stop running away, stop pretending, stop shrinking. Trust your gut.

And, if it’s too hard to trust your gut, to listen to your body, to trust what you know – if all that’s too scary (and that’s completely understandable), ask a trustworthy someone to support you while you find your own truth. Yes, sometimes it is scary, and it is big, and your body screams. Listen to it, and treat yourself to support, to someone who understands the beauty of the sixth sense.

Since the holiday season brings a lot of pressure to please, to reconnect with old traditions and people, and to make new year’s resolutions (or not, which is okay too!), I challenge you to tune into your body. Tune into your gut. What’s your body saying? Who makes you feel ick? Who makes you feel warm? Where is your heart leading you? Toward something or away from something? What weighs you down – that something you can’t name or see but you just know? Let your breath go to that part of your body where you feel the mystery, and ask it to guide you to make the right choice. If you listen, you will know.

Friday's Letting-Go Breath Break

(you can do this anywhere - behind closed doors, in your car, or even in a meeting - no one will suspect anything - except that you might seem more peaceful!)

With both feet flat on the floor, sense your sitting bones rooted to your chair. Gently lift the area behind your heart, roll your shoulders up, back and down so your shoulder blades are gently pulled together (this opens your heart). Relax your jaw, soften your gaze, and take some deep belly breaths (let your belly FILL with air) all the way down to the base of your spine. Hold the breath for a moment imagining anything you'd like to release or let go (mentally, emotionally, physically), then exhale while imagining the breath (and your burdens) traveling back up the spine and through the crown of your head. Repeat as much and as often as you'd like to feel free of anything that's weighing you down.

Peace be with you.