Archive for the ‘exercise’ Category
« Older Entries |What makes DEFINE’s classes so special?
Friday, May 17th, 2013
by Henry Richardson
As founder of DEFINE, I am obviously biased when I say DEFINE body and DEFINE mind are the two best classes I have ever taken! However, as someone who just a few years ago was looking for a place that offered a class that was challenging, intelligent (form and alignment), balanced (meaning full body), less costly than personal training, fun, and in an environment that was pleasant, finding all that for one class seemed like a challenge.
From my many years as a springboard and platform diver, I had several lower back injuries that still cause me pain if I stop stretching and exercising. My personal situation with my lower back requires me to find my own balance of core strengthening combined with stretching on a daily basis. So, opening DEFINE was definitely self-serving (even if no one came to the studio, at least I would be getting my back healthy again:), but I also knew that DEFINE body and DEFINE mind would be very powerful classes that people would fall in love with, just as I did.
So what makes the classes so special?
1) Effective: The results within the first few classes will speak for themselves You will stand taller, feel a refreshed energy, see your arms, legs, glutes, and abdominals looking firmer and leaner.
2) Efficient: We organize each class to maximize your time. We know your time is precious, so instead of just working harder and faster, we have time managed the classes to help you work smarter. In our DEFINE body class, we target all the major muscle groups and work them to a point of fatigue and then immediately stretch them out to produce amazing results. Our DEFINE mind class uses anatomical alignment and massage techniques with a ball so you can proactively lengthen and “iron out” any stress or tightness in your muscles. You will experience a deep tissue massage at a group class rate (and you don’t even have to tip us !!!)
3) Fun: With the great music, the personal focus each instructor gives, and the attention to form and positioning, you will have a great time in class.
4) Balanced: Each class is designed to help keep your body and mind in balance. And even better, coming to DEFINE allows you to design your own recipe for “balance”. Whether you want an incredibly challenging and strengthening class like DEFINE body, or maybe you are wanting to spend more time lengthening and working from the inside out with DEFINE mind, you can design a program that is right for you!
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Forgetting…oh lets say, your socks?
Tuesday, May 7th, 2013
Ways to fuel the Mind to keep it functioning at its best!
By: Lori Hudson Bertrand D.C., R.N
Lets face it; we all have had our moments- forgetting where we parked the car, a name, birthday, or even an appointment. While these things can sometimes be normal, they aren’t something you want to make a habit of right? Does integrity of the brain come to mind when thinking about a healthy body? We take conscious efforts towards keeping the joints, muscles, skin, digestion, hair, etc. healthy, but what are we doing on a daily basis to keep the mind working at its absolute best? Take these following steps to keep the brain feeling fresh throughout the day:
Stimulate the Brain
If you do this already try something different. For example if you like crossword puzzles and do them often, then try brainteasers or work a puzzle to stimulate the brain in new ways.
Change the Routine
We are creatures of habit – so if you always put your pants on right leg first or put your shirt on then your pants, try switching it up to force the brain to think in a different order.
Continue to Learn
Most people can’t wait to get out of school to enjoy a little more free time but the more we continue to learn the better. Keeping the mind engaged keeps neurons in the brain strong and improves function. So read a book, search the web, or take a class to create new synapses in the brain.
Exercise
Research now shows that exercising even just three times a week can delay the progression of dementia and sharpen brain function. Not only does it improve thought process, but it can also energize the body and awaken the mind to think more clearly.
Dental Care
Periodontal disease and gingivitis have been linked to several health conditions, such as cardiovascular disease, and decreased cognitive function. Bacteria from inadequate oral hygiene are believed to travel up to the brain through the cranial nerves thus leading to plaque in the brain, which is associated with Alzheimer’s.
Brainpower foods/minerals
Protein– can help block the build up of serotonin in the brain (a neurotransmitter making you drowsy and sluggish).
Nuts – typically high in the mineral boron, which has been shown to improve the electrical activity of the brain. Other foods that contain high amounts of boron are green leafy veggies, pears, apples, peaches, and grapes.
Apples – not only do apples have the mineral boron, but also some evidence shows that one apple is just as effective at waking up the mind as a cup of Joe.
Zinc – a mineral that has been shown to improve mental alertness and memory. Foods that have a higher content of zinc are fish, oysters, whole grains and legumes.
Omega’s – crucial in brain development; supports brain function and memory. Foods such as fish, avocados, olive oil, and nuts all contain omegas.
Peppermint – studies suggest that sucking on a peppermint helps keep the mind focused.
Caffeine – some sources have antioxidant properties such as dark chocolate and coffee. Drinking 1-2 cups of coffee a day will help stimulate the brain and enhanced alertness. However, too much caffeine can cause dehydration and jitteriness having the opposite effect on the mind.
Blueberries – anthocyanin is what gives this powerful fruit its rich blue pigment, which is linked to enhancing memory and learning capabilities.
Rest
We’ve all been there, those times where you just feel in a fog. Rest is needed to stabilize chemicals in the body and achieve psychological and physiological balance. It’s crucial, and without appropriate amounts of rest – fatigue, memory loss, impaired mental function, depression and decreased mental clarity can ensue. Just a 10-minute power nap can wake the body and mind up and keep it optimally functioning.
Hydration
Small amounts make a huge difference when talking about hydration. Losing just 3-5% of body weight can adversely effect concentration, memory and reaction time. Losing just 1-2% can result in dehydration; so don’t wait until you feel thirsty because typically by then your body is already low on fluids.
DEFINE’s senior instructor and anatomy specialist, Lori Hudson Bertrand D.C., R.N. is a doctor in chiropractic and registered nurse. Her love for helping people and education of anatomy and physiology of the human body drives her to continue to share her experiences and knowledge with others as they pursue their journey towards health and restoration!More of Lori’s Articles HERE. Check out a DEFINE class or workshop to help fuel your mind during the month of May!
photography by: Christi Minter
Tags: DEFINE body, DEFINE body & mind, nutrition, workout
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Music Makes A Difference!
Monday, May 6th, 2013
At DEFINE we believe in making the world a better place! From workouts to charity’s, we all aspire to do better, strive to accomplish personal goals and ultimately make a difference in someone’s life. Music can get us pumped up to do so, or stir our hearts to make that first step. Here are few DEFINE team favorites! Enjoy!
Tags: DEFINE music, music, Music Monday, workout
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Stressed, Anxious, Overwhelmed?
Wednesday, May 1st, 2013
Tap Into the Power of MINDFULNESS to Find RELIEF and SELF-ACCEPTANCE
One of the most challenging things to do is to be with ourselves, without judgment or distraction. Sitting in our own skin, acknowledging our feelings, paying attention to our desires and recognizing our hurts, can just be too much, too intense and too unknown.
For example, to avoid myself, I end up piling on commitments, saying, “yes” to anything and everything and starting more projects that I cannot manage to finish. I am constantly wavering between confidence and ambivalence, thinking I can do all things and then becoming so overwhelmed by them that I just shut down, burn out and give up. You’d think by this point in my life and career this would be mastered – or more like I’d hope it would be!
My problem becomes having so many ideas, feeling invigorated by the possibilities of greatness, that I miss what could be right in front of me. Once realized, I’m overwhelmed, anxious, frustrated and mad at myself.
Inevitably I come to terms with the fact that I just can’t do it all and there is good reason for it. It’s not that I am incapable or unworthy, it’s the fact that my focus is pulled in so many directions that I am unable to accomplish anything with great success. It’s not about my abilities, it’s about sticking with something long enough to see it through.
Shifting my perspective allows my passions to be renewed. Then I’m refocused and finally understand more of what I want and how to get there. I feel balanced, happy and focused for a time… Until, there it goes again, I’m back to overloading my schedule, my mind and my relationships with more than I can give my all to (and the cycle ensues…)
The path to a new, healthier way of being can feel overwhelming and daunting. Once you start the process of understanding what you are going through, why it is a negative in your life and what you want to change, you are then able to identify a path of least resistance that supports the most favorable outcome.
What I have found to be the most consistent variable in my life when I’m frantic, chaotic and overloaded with tasks, commitments and ideas, is that I am often avoiding something.
My avoidance manifests itself through business and overloading my schedule to, at all costs, push away what I ultimately need to face. Again, I know this. I understand it logically and can rationalize why I continue to put myself in these situations, however, it isn’t until I connect with my avoidance emotionally that I am able to make the changes necessary in my life. I have to dig deep, face myself and feel the possible hurtful feelings that might be attached.
Mindfulness is an important part of this process for me. Practicing being in the moment, with myself without judgment or shame, guilt or regret, I am allowing myself the space to travel to the depths of my emotional self and acknowledge, accept and hear what needs to be expressed. For most of us that will be feelings of disappointment, fear, shame, loss or pain. Memories might be there that stir up intense reactions; we might be grieving the loss of a loved one, a relationship or missed opportunity and unable to face the feelings of loneliness and vulnerability.
Honestly, who wants to feel these things? No one. That’s why we avoid, stay busy and have difficulty recognizing what we truly want, desire and deserve in this life.
Mindfulness is the practice of acceptance of oneself. It means to maintain a moment-to-moment awareness of our thoughts, feelings, bodily sensations and surrounding environment (site). We acknowledge without judging who we are, what we feel and what we believe; there is no “right” or “wrong,” “good” or “bad.”
The use of mindfulness techniques have been cited in thousands of research studies since the 70’s and have been practiced since ancient times. Utilizing different strategies of mindfulness will in fact change the chemistry of the brain, open up new neuro pathways of experience and increase the density of the grey matter in regions of our brain that deal with memory, emotional regulation, learning and empathy. It has been shown to boost our immune system and reduce stress, anxiety and depression. The benefits are astounding and continue beyond these few that I’ve mentioned.
The single most important aspect of practicing mindfulness (in my opinion) is the acceptance of self that occurs. Without this, I would continue to avoid and neglect my inner thoughts, feelings and emotions and remain disconnected from who I am and what matters most. My cycle of balance and chaos will likely ensue but my ability to recognize my patterns and make changes sooner, rather than later will continue to get stronger the more I practice my “stay in the moment” attitude and work on just being.
Take Action!
Here are a few of my personal strategies to remain mindful:
Spend time Writing – It doesn’t matter where I start or what I write about, practicing expressing my thoughts on paper gets them outside of my head and allows me to be more objective with myself. Try it out–write about what you feel or what is going on in your life if you feel stuck, restless or anxious. Read back through it and you’ll have a greater understanding of what the problem might be and will have more clarity to find a solution.
Spend time in Nature – There is something about being in nature, without distractions on a beautiful day that really speaks to my heart. I can literally disengage from my to-dos and exercise creativity, clarity and mental freedom. This could be on my back patio or a trip to the beach. Make time to enjoy the beautiful weather while we have it or plan a “daycation” to get away from the business of the city and connect with yourself through the greatness of nature.
Spend time in Savasana – After a hard work out laying in Savasna is meditative for me. Allow yourself to just be. Take the time to quiet your mind, breathe and rejuvenate. Often times we’re more concerned with the working out that we fail to give ourselves and our body the proper time to relax and repair. The next time you’re in class, be mindful of your ability to relax at the end of class and make it a point to fully surrender even if you feel rushed, stressed or anxious. It will only add to your ability to relax in stressful situations and help train the mind to slow down, accept and let go.
DEFINE’s Emotional Wellness Expert, Jessica Pass, LMFT is a Licensed Marriage and Family Therapist and Instructor at DEFINE body&mind. She has a private practice in Houston, Texas, specializing with children, adolescents, individuals, couples and parents. Jessica’s approach incorporates mind-body integration, education and practical strategies to improve emotional wellness, emphasizing all aspects of who we are to live fully and thrive in our relationships.
For more articles by Jessica - Click Here
Pictured at top-left DEFINE instructor: Ashley Barber, middle-left DEFINE instructor: Noe Smith
Photos By: Christi Minter
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Headaches 101
Tuesday, April 30th, 2013
A Brief Overview: By: Lori Hudson Bertrand D.C., R.N.
It’s estimated that over 45 million Americans experience headaches with health care costs reaching to an estimated 1 billion a year. With such a common and sometimes debilitating experience, how often are pain meds the first resort to relieve the systems? Instead lets take a look and dig deeper into the most common types of headaches and take into consideration, triggers, specific signs and symptoms and other associated factors that can help distinguish between headaches that affect the body.
Sinus Headache - Pressure and pain over the forehead, cheeks and within the oral cavity. It’s estimated that 90% of these headaches are misdiagnosed as migraines. Usually sinus headaches stem from allergies, viral or bacterial infections. Pain may be aggravated when bending over, coughing or chewing.
Some things to keep in mind: avoid known allergies (food and seasonal). Utilize warm compresses over sinuses and a vaporizer to promote drainage. Ginger, Bromelain, Turmeric, Feverfew, B complex, vitamin C and E have all been shown to provide relief.
Tension (Cervicogenic) Headache – Pain and tightness located from the neck to the base of the skull (suboccipital area), forehead, and temporal area. Usually these headaches stem from postural strain like when studying or doing deskwork, but can also be from stress or temporomandibular joint syndrome (TMJ). Symptoms seem to get worse as the day goes on, increase in intensity and occur daily. Range of motion and flexibility in the neck and shoulders can be limited due to tightness in the neck region.
Some things to keep in mind: Be aware of posture and avoid awkward head positions. Strengthening while lengthening the muscles in neck, upper back and shoulders relieve pain while increasing endurance in these areas keep the body functioning optimally throughout the day. Avoid known allergies (food and seasonal). Magnesium, Calcium and Valerian root have all been shown to be beneficial in relieving symptoms.
(Pictured: DEFINE client : Chau Neason, Photo By Christi Minter )
Hypertensive Headache – Discomfort and pulsating pain either behind one eye or at the base of the skull (suboccipital area) that’s worse in the morning. Associated factors are stress, lack of exercise, high sodium diet, high blood pressure, cardiovascular and renal disease. Note- sustained high blood pressure can be detrimental to the body and should always be examined further. These headaches tend to get worse when reclining and better when elevating the head or when seated.
Some things to keep in mind: Avoid known allergies (food and seasonal). Maintain a high fiber and low sodium diet. Avoid excess sugar, caffeine and alcohol. Magnesium, Calcium, Garlic, Coenzyme Q10 (CoQ10), Vitamin C and Potassium have all been shown to be beneficial in relieving symptoms.
Cluster Headache – Although it’s the least common of the headaches listed, it can be the most intense. They cause severe pain typically behind one eye lasting anywhere from 4-6 weeks at the same time everyday. They occur in clusters, hence the name, attacking 2-3 times in a day. Nausea and sensitivity to light can be seen. Incidence can increase in the spring and fall; associated causes can be infection, toxins and serotonin imbalances.
Some things to keep mind: Avoid known allergies (food and seasonal), monitor intake of sodium, alcohol, coffee and teas. Reduce stress and the glare that can be associated with it. Nutritional support: Calcium, Magnesium, Choline, Valerian Root, Passionflower and Capsaicin have been shown to be beneficial.
Migraine Headache - Can occur on one or both sides of the head, sometimes visual and GI disturbances can occur before the migraine hits. More commonly seen in females between the ages of 10-30 years of age. Symptoms include nausea, vomiting, sensitivity to light and noise that may all be aggravated with physical activity. Diet, hormonal changes, hereditary factors and daily activities have all been linked to triggering migraines. If you suffer from migraines or know someone who does, join me May 4th at Tanglewood from 1-230 for my workshop specifically on migraines. We will cover what areas of the body are affected, common triggers and associated factors that can set off a migraine, followed by strengthening and stretching of the associated muscles. Use the tools covered during the workshop to be better prepared for the next time a migraine hits!
The body is truly amazing in many ways! In a sense it speaks to you when something is not right. Pain, fatigue, swelling the list goes on of how the body communicates with you. More often than not, we tend to ignore the subtle signs and symptoms and focus more on the “significant” ones. I challenge you to pay attention to the body; take a closer look to how speaks and take control of your health today!
DEFINE’s senior instructor and anatomy specialist, Lori Hudson Bertrand D.C., R.N. is a doctor in chiropractic and registered nurse. Her love for helping people through education about anatomy and physiology drives her to continue to share her experiences and knowledge with others as they persue their journey towards health and restoration!
More of Lori’s Articles HERE.
Tags: DEFINE, headaches, health, living, migraines, nutrition, prevention
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Monday Mashup!
Monday, April 29th, 2013
We are mixing it up this Monday with some DEFINE favorite mashups! Check it out!
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Pay It Forward Today & Everyday
Wednesday, April 24th, 2013
Be the Change You Want to See in the World – Mahatma Ghandi
Today is the global celebration of Pay It Forward, making it the official day the entire world is encouraged to pass on random acts of kindness in hopes of creating a ripple effect of positivity, good deeds and connection. The founders of the movement believe that this is the best way to bring about world peace and inspire a generation of givers… How can you not agree with that!?
After a horrific week of tragic events, it is easy to lose faith in humankind when all we are hearing is one horror after another… It is even easier to just sit back and do nothing when the problem feels so much larger than us. Whether its a natural disaster or preventable act, all I’m left with is discouraging thoughts like, “How can I create change that is so desperately needed when every time I turn on the news something else extremely tragic has taken place?” Or “The problem is just too big. No gesture, big or small, can really make a difference, can it?”
I know these thoughts may sound ridiculous, but they are honest thoughts that I do have. I often describe my helpless feelings as “empathy overload” because my empathetic response and ability to feel the intensity of others emotions sometimes paralyzes me from acting… Am I alone here!? Probably not.
Over the years, research has shown that increased exposure to negative life events through the media is correlated with increased feelings of helplessness and ultimately, hopelessness. These researchers have substantiated that when we watch, read or hear about a multitude of tragic events, or are subjected to constant discussion about traumatic events we can develop feelings that we are incapable of making a difference. Ultimately, leaving us with a greater risk of falling into feelings of helplessness that paralyze us with hopelessness and disable us from taking action, even in the smallest and most simple of ways.
This phenomenon referred to as, “learned helplessness,” is developed over time after repeated exposure to events that are out of our control and can create an expectation that unpleasant experiences are unavoidable, therefore we fail to respond even though there maybe opportunities to do so. In my opinion, complacency, often the result of helplessness, is one of the worst possible outcomes. The idea that we are incapable of making change is devastating and needs serious attention before it is too late.
Our need for positive news and inspirational stories is extremely important for our overall health personally and as a society. If the media isn’t providing it, what do we do or how do we create it?
Fortunately, other research does find that participating in any act of kindness, no matter how big or how small, produces a sense of hope and resilience, even when the act is unrelated to negative events portrayed through the media. In addition, charitable giving has been shown to result in higher self-esteem, a more positive outlook on one’s personal life, it produces the “feel good” hormone oxytocin and increase feelings of being needed, valued and important.
Not only that but, volunteering, donating and reaching out to others in need reminds us of our blessings and helps us feel wealthier, healthier and happier. Now that’s more like it! Continuing to engage in activities, actions, organizations or movements focused on positivity, instilling hope and sharing love will in fact, impact who we are and how we see our world. Change starts within us; if we want to see a difference in our world we have to begin with ourselves first.
“If we could change ourselves, the tendencies in the world would also change. As a man changes his own nature, so does the attitude of the world change towards him. … We need not wait to see what others do.” - Mahatma Ghandi
(photo by : Christi Minter)
There is no doubt that experiencing any act of kindness positively affects us. It could be the random stranger in the Starbucks line before us who pays for our double espresso latte or being lent a helping hand when we’re stuck on the side of the road with a flat tire, doing things for another without the expectation of anything in return is contagious. Once we’ve experienced it, it’s hard not to share it with someone else, hence the impactful ripple effect (hence, the ripple effect).
This is what the Pay It Forward Foundation, inspired by the bestselling and award winning novel, Pay It Forward, by Catherine Ryan Hyde, has sought to create across the globe since November 2011. Their mission is simple, to inspire people to Pay It Forward with acts of kindness and create the world’s largest ripple effect of good deeds.
Last year on Pay It Forward Day, more than 52 countries participated on a global scale. This year (today) Pay It Forward Day is aiming to inspire over 5 million acts of kindness around the world! How amazing would it be if we, as a community at DEFINE, were a part of this global movement inspiring others to graciously and generously give of themselves for the betterment of mankind?
Here at DEFINE, giving back is not just about hosting charity rides or classes, its about creating a lifestyle that seeks to generously give to others what we have been given. Hosting events to highlight specific charitable organizations is just a small portion of what is brewing behind the scenes for the next phase of development. It all starts with the desire to take what inspires us and what we have learned to reach out and share it with those in need.
How can you contribute to selfless giving today? In case you’re looking for a creative way to help others around you, check out my list of inspiration below and be sure to leave a comment or tag #DEFINEpaysitforward on Instagram or Facebook to participate with us to Pay It Forward! No act of kindness is too small or too insignificant!
Take Action! – Ideas to Pay It Forward
- Deliver baked goods to your neighbors
- Pick up another persons tab while in line at Starbucks or another food or beverage establishment
- Surprise a friend in need with their favorite food or just spend time together
- Donate your professional services to someone in need
- Listen intently to someone
- Donate blood – one pint of blood can save 3 lives
- Check on someone who looks lonely
- Share something inspirational online
- Give words of encouragement
- Be a courteous driver
- Donate used clothing or other items, your used is someone else’s new
- Create a care package and send it to an active duty military unit
- Donate to the victims in West, TX through this website: www.pointwestbank.com
- Give hugs. We all need more moments of feeling them embrace of another.
- Smile… You never know who needs it
- Buy a homeless person a meal or deliver them a care package of essentials like sunscreen, baby wipes, snacks, water, etc.
- Host a Noonday Collections Party – every purchase gives back to the artisan struggling for a better future
- Pay for a friend to come take a DEFINE class or leave a credit on their account
- Spend time with a senior citizen living alone
- Inspire someone to be the best they can be
- Compliment a stranger
- And so many more…
If you need a boost check out this video that went viral last week and feel inspired by these random moments of kindness and heartfelt emotion that were caught on hidden cameras all over the world. Sometimes security cameras catch something totally different
Do you have an inspirational story of a random act of kindness? Tell us about it and what you did to Pay It Forward by leaving a comment below.
DEFINE’s Emotional Wellness Expert, Jessica Pass, LMFT is a Licensed Marriage and Family Therapist and Instructor at DEFINE body & mind. She has a private practice in Houston, Texas, specializing with children, adolescents, individuals, couples and parents. Jessica’s approach incorporates mind-body integration, education and practical strategies to improve emotional wellness, emphasizing all aspects of who we are to live fully and thrive in our relationships.
For more articles by Jessica - Click Here
Tags: DEFINE, DEFINE body, DEFINE body & mind, living, mind, pay it forward, pay it forward day
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Refresh Your Life Story – Part 2
Tuesday, April 16th, 2013
Moving Past Your Past: Tips to increase self-awareness for greater SELF-ACCEPTANCE
by DEFINE’s Emotional Wellness Expert, Jessica Pass, LMFT
In my post last week, I extended the challenge to take a deeper look into who you are. To reflect on your past experiences and engage in a conversation with yourself about parts of your life story that were written for you, meaning what life experiences happened to you that you felt as though you had little to no control over but that affected who you are in a deep way.
I shared my experience of my parent’s divorce and how for a long time I blamed myself and in doing so I believed discouraging thoughts that I wasn’t good enough or that it was my fault, which inevitably resulted in seeking out unhealthy relationships and self-sabotaging my own success.
Understanding my story and how I’ve interpreted my life experiences has opened up new meaning and understanding. It has allowed me to recognize old feelings of doubt, shame and insecurity and understand them for what they are; left over feelings from unresolved experiences. Knowing this helps me disconnect the feelings from the past with what is going on in the present and deepen my awareness of who I am so that I can approach new situations with an open mind, instead of with assumptions and false expectations.
Awareness presents the open door to understanding our deepest self. It’s not always enjoyable (If only!) but it is the key to reversing repetitive negative patterns and moving towards the life that you deserve.
Once you decide to seek a deeper understanding of who you are, what motivates you and what might be holding you back, you’re actively opening up new opportunities for personal growth. In doing this you’re level of self-awareness increases, maximizing your potential for success and you’re ability to let go of your weaknesses and intensify your strengths.
So… Now that I have recognized a pattern or recurrent theme in my life, what do I do? How do I change it, fix it or just plain forget it?!
First things first, awareness is the key to creating lasting change in our lives. If we are unaware of something there is no motivation to change because the need does not exist. However, when we become aware we cannot “un-know ‘what we’ve learned. A magic eraser does not exist when it comes to self-understanding; it is written in permanent ink, tattooed on our subconscious in bright red ink as a reminder anytime we try to move forward (the exact reason it is easy to get pulled into the same negative patterns over and over again.)
Self-awareness can feel like both a blessing and a curse. On one hand it enables you to respond versus react emotionally, gives greater understanding and allows a way to maximize strengths and minimize weaknesses, however, on the other hand, it can be painful and difficult to recognize the root of emotional distress or recurrent negative patterns and ultimately can be the reason why so many of us deny or reject doing the work.
I’ve often had client’s say, “What’s the point of bringing up the past when I want to move forward?” It can feel as though going back in time is literally going backwards or regressing, however, the opposite is true, when we journey back to understand what has led us to where we are we have the opportunity to finally see things for what they are and relieve our emotional self from the responsibility of carrying around unnecessary baggage from the past.
Identifying old unresolved feelings is not playing the blame game or becoming a viciim to your circumstance, rather it is an act of self-empowerment that opens the door to positive change and emotional transformation. Resist the thoughts that journeying back is a pointless and unnecessary venture, your defenses are just stepping up to protect you against the possible feelings of sadness, disappointment or shame.
Remember that self-awareness is the single most important aspect of self-empowerment. It is the ability to know oneself deeply to better choose positive outcomes in relationships and other directions in our lives.
If you start the process and find yourself feeling worse than before you started, know that this is common and part of the process. Becoming aware puts us in tune with some intense feelings and painful memories that have been hidden or denied for years. Even after 10, 15 or 20 plus years, we can experience our feelings as if they just happened. A scary and confusing process that can prevent us from going further, however, until we’ve expressed what is desperately wanting to be heard, we will not be able to move beyond it.
It is challenging to just trust the process. Believe me, I am a perfect example, once I have an understanding about what is going on I am immediately in need of a solution to prevent any further uncomfortable feelings. I want to move on and take action. However, sometimes all we can do is just trust the process and allow ourselves the space to feel what we need to. Finding healing is feeling heard and acknowledged, when we deny ourselves this fundamental and human need, we are overlooking our vulnerability and saying that it is not important. We are dismissing who we are and continuing the cycle of feeling misunderstood, insecure and disappointed.
The upside of awareness is that once we have a deeper understanding of who we are we begin to catch the negative patterns much quicker and learn to trust our intuition. We recognize past times that we ignored our “gut” and learn to sense the feelings before our vulnerability is in question. We recognize our underlying subconscious motives and seek out positive influences to keep us on track. Just like weight training and building muscle takes practice and consistency, gaining self-awareness takes time and discipline. Both end results are similar as well, once you start you feel so good you are motivated to continue, with each new insight, you’re increasing self-esteem, empowering yourself and stepping towards a life full of all you the wonderful things you deserve.
THINGS TO REMEMBER:
Moving past your past, to refresh your future is difficult. It takes strength and courage to open up and become vulnerable, even with ourselves
Without the process of journeying back and understanding our narrative we are unable to move forward
Trust the process and take deep breaths
Allow your self the space to feel your feelings, no matter how painful they may be
Practice self-love and self-care by making it a point to increase the activities that feed you, mind, body and soul
Recognize that life happens around us and we are all affected differently, our truth is our truth and our pain is subjective to our experience
Make peace with yourself and release self-criticism and shame
Set up a support team to check in with or talk openly about your feelings
Know that you are not alone. We all have a past, try not to compare yours with anyone else’s
Taking the first steps towards awareness will make way for new insight an the ability to take control of your life story, both where you have been and where you are going. Knowing ourselves more fully is gift and an important piece to creating the life that you want and deserve. Be empowered by your life story and take ownership of your past in a way that you can feel proud of and use to inspire others. We no longer have to be a victim in our circumstance, but can be free to make peace with the past and move towards a much brighter future. You deserve only the best!
DEFINE’s Emotional Wellness Expert, Jessica Pass, LMFT is a Licensed Marriage and Family Therapist and Instructor at DEFINE body & mind. She has a private practice in Houston, Texas, specializing with children, adolescents, individuals, couples and parents. Jessica’s approach incorporates mind-body integration, education and practical strategies to improve emotional wellness, emphasizing all aspects of who we are to live fully and thrive in our relationships.
For more articles by Jessica - Click Here
Posted in exercise, living, mind | No Comments »
Fight Fatigue!
Tuesday, April 16th, 2013
Keeping the body refreshed and vital
By: Lori Hudson Bertrand D.C., R.N.
It’s no secret that with all the joy a newborn can bring into one’s life, there’s little sleeping going on. This is my world now and welcome to it…feedings and duty patrol around the clock have inevitably left me feeling fatigued. But, I wouldn’t trade it. I love being called mama and grateful for the opportunity! As you know, fatigue doesn’t play favorites. It tends to creep into our lives for many reasons and almost take over our bodies. The usual go-to treatments are typically rest and relaxation, but if you’re still feeling run down, here are some common culprits that can zap the body and induce fatigue:
Stress- makes the body work harder while hindering the immune system.
Anemia- lower than normal number of red blood cells in the body which decreases the body’s oxygen carrying capacity.
Irregular sleep patterns- the best hours of sleep come between 10pm and 2 am. Keeping consistent bedtimes and nighttime routines, even on weekends, helps the body rest and recover sufficiently.
Insufficient sleep- inhibits the body’s ability to rejuvenate and revitalize itself and keeps it from functioning to its fullest capacity.
Depression- fatigue is a common symptom of depression, and often a vicious cycle goes on between the two.
Inactivity- the body can lose roughly 10 percent muscle mass every three days of inactivity.
Disease/Illness- fatigue can be an early sign of underlying conditions such as thyroid, diabetes, heart disease, peptic ulcer to name a few, so seek medical attention if you suspect something more serious is going on.
Dehydration- inadequate fluids affect electrolyte levels, temperature regulation, and the circulatory system.
Vitamin deficiency- low levels of vitamins B2, B3, B6, B9, C, iron and protein can lead to fatigue.
Skipping meals- missing meals causes lower blood sugar and places stress on the entire body.
Poor diet- excess sugar, processed foods and refined carbs can rob the body of energy in a hurry.
Maybe you have gotten used to your body functioning at a substandard level that you wouldn’t know how to feel if your body was working at its optimal state! Here are some things to keep in mind the next time you start to feel run down:
1).Eat the right foods and herbs: apples, dark chocolate, green leafy vegetables, nuts (almonds, walnuts, cashews), sunflower seeds, red/orange peppers, green tea, jasmine, parsley, licorice and peppermint.
2).Vitamins and minerals: all the B’s (B1,B2, B3, B5, B6, B9, B12), protein, magnesium, iron, zinc are important for energy.
3).Sunlight: mood booster and vitamin D production for the body.
4).Physical activity: physical activity releases endorphins, rids the body of toxins, promotes circulation and reenergizes the body.
5).Naps: 10 minute naps during the afternoon can improve alertness and mental clarity.
6.)Sleep: getting sufficient sleep, especially REM allows the body to heal, rejuvenate and function optimally.
We demand a lot from our bodies so why not pay attention to daily habits that can bog it down? Protect the body now in order to keep it feeling refreshed, vital and functioning at its absolute best in the future!
DEFINE’s senior instructor and anatomy specialist, Lori Hudson Bertrand D.C., R.N. is a doctor in chiropractic and registered nurse. Her love for helping people and education of anatomy and physiology of the human body drives her to continue to share her experiences and knowledge with others as they peruse their journey towards health and restoration!
Read more from Lori here!
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Move Your Body To The Music!
Friday, April 12th, 2013
This month we are emphasizing feeling REFRESHED! Check out the upcoming workshop with Ashley Barber, as she guides you in brushing up on the DEFINE body basics to get the most out of your workout! We asked Ashley how music “plays” into a DEFINE body class. Here is her response and a few tunes she wanted to share!
Tags: DEFINE body, DEFINE body & mind, music, playlist, workout
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