Enviornment Wellness

As I covered in the Wellness Wheel, environment is just a section.  

What a perfect time to get that going because it is time for some

 Not only can you do spring cleaning, you can also get going on your gardening. I am doing a complete 'up-do' of my yard so I am digging a lot, moving a lot of plants around, and getting a really nice workout out of it. Plus I am getting at least a little sun vitamins. Go outside and enjoy the sun! It is beautiful out there!

 Also you can clean out your internal environment. My body is almost back after baby 2 and a lot of cloths have suffered the wrath of my dramatic physical change. I am clearing out my old cloths, old pots and pans, returning stuff I borrowed from my family (thanks for the pans Mommy!) and getting rid of stuff that I have not touched in the last year. Feels so good. Plus I am finding a lot of things that I needed at one time but couldn't find! HURRAY!

http://finishingitfitness.blogspot.com/2012/01/v-behaviorurldefaultvmlo.html
moviewriternyu.wordpress.com

Group Encouragement

If you are planning on going to the gym alone, that might not be your best option. Have a friend? I know you do, have them come workout with you. There is strength in numbers. You will be able to push your friend and your friend will be able to push you.
If you have a fear that you are not as strong as your comrade, don't like working out with someone else, or have other self conscious thoughts, my simple words of advice are, GET OVER IT! It sounds rude but I feel it is honesty. If they are a true friend they will work with your weaknesses and make you stronger. They bring you up and keep you going even when you want to stop. If anything your friend will encourage you to go. That alone is the most difficult thing.
Call up your friend, neighbor, or find a friend in the gym and get on each others' cases when they don't come. Check up on them when you see them. Compliment them for being at the gym or the way they look. All these things will help.
Let's fight obesity together and help each other eliminate the burden of being unhealthy.

Emotional Eating

Emotional eating is really a hard thing to overcome. Everyone does something different. Some people don't eat at all and others eat a lot! Here are some hints to overcome those nasty urges to eat all those Doritos.

1.      Don’t buy the snack. I have learned that if you don’t have it, you don’t eat it!1

2.      Don’t go shopping while in an emotional state. This can lead to you buying those things you don’t want to buy. 1

3.      Try some healthy munchies. You can have a bunch of things to eat that are healthy, filling to your heart and soul. I like squash-carrot soup, garlic grilled chicken, chocolate milk, banana split with sorbet, and beef and barley soup. They make me feel better without feeling worse that I just messed up my diet.

4.      If you are keeping track of your caloric intake then you will not over eat.

5.      Go for a run or sit in the sun instead. It can really warm your heart.

6.      Give yourself a limit. Get some Dove chocolate and have it in a special place for those special times where you just need it. Only limit yourself to that one bar.

I know this is hard but it will take time and practice. Don’t be discouraged. Talk to your friends about your issues and have them help you through it. Unhealthy food will only fill you for a few hours; after it is gone the hole will return. Fill it with something else, something more which will really get rid of those demons.

1-How to Eliminate Non-healthy Snacks

Back Problem Solved

Here is my favorite stretch of all time. It is called the figure four stretch or the piriformis stretch. I have not had back problems since I started doing this stretch every day. Considering how active I am and all the sports I participate in, no pain in the back is a good thing. It also pertains to every day life. It is no fun to lean over and grab your child or phone and have your back suddenly tweek. Give this stretch a try.

Top things to notice, his ankle is resting on his knee. He grabs behind his knee and pulls it toward his head. Rest your head when your legs are comfortable. You should feel this stretch on gluts.
To simplify this exercise grab your pants or wrap a towel behind your knee and pull it closer to you that way.

I MAKE ME

I want to give myself the right to be me and to function as I choose. I realize that my greatest power in life is my power to choose. As I exercise this power I release my potential from the past restrictive programming of my subconscious. I have high self-esteem because I am responsible and accountable for my life as I move toward achievement of my needs and goals.

I want to be free to choose without the restrictions of "have to", "can't" or "they wont' let me".

I function from my own free choice. I recognize myself as important, valuable and interesting as a person. I can choose to be kid, loving , helpful, loyal and compassionate. I can choose to be happy, free and succeed in every undertaking. I make me!

As I allow myself this freedom to choose, I am aware that I am responsible for my decisions and actions and I am willing to accept the consequences they bring. I know I am the one who will answer for my every action and will profit or suffer accordingly.

Therefore, before every important decision. I ask myself: What ought to be done for me? Will it injure myself or others? Is this in accord with my beliefs and goals? Is it in alignment wiht reality as I am aware of it? Am I willing to fully accept the consequences of this decision?

To be truly free and promote high self-esteem, I do not give up my growth, pursuit of success or happiness to anyone.

I choose to treat myself with dignity and move toward full love, joy, freedom and wisdom because I am the final authority over me. I make me.

~Anonymous

Great Yoga Website

I found this fabulous website with yoga positions on it.
I would only recommend one thing prior to trying any of these out. Make sure your body is warmed-up and you are on the verge of sweating. (sweating is a great way to tell if your body is warmed-up)
http://www.abc-of-yoga.com/yogapractice/postures.asp
http://www.abc-of-yoga.com/yogapractice/sunsalutation.asp

Workout Stress

I have made a workout program that has worked wonders for myself and those who were willing to participate. If you are to give this a try, be sure to see a physician before doing so.

• Start first with some aerobic. I perfer an easy jog. This is hard on some joints so try riding a bike or swimming for lower impact. 

• The next step is find a comfortable place that has lots of room. I like to put on some music to calm myself.
• Do the yoga form sunsalutation one to warm up your joints. Do not forget to breathe!
• HINT: BREATHE! Deep breaths wake up the body and brings more oxygen to your system. "If you are not breathing, you are dead".
• Hold each stretching position for 30 seconds to one minute.

1. Carefully sit on your heels. If this is hard, put a pillow between your legs and your feet. It will stretch your quads and the top of your feet. Try sitting back till your knees raise off the ground to get a deeper stretch. Come out slowly and rotate out your ankles.

• HINT: A stretch should be uncomfortable, not painful. If you can not feel it try moving around until you can.

1. In the same kneeling position stand on the balls of you feet with your heels off the ground. Remove your hands from the ground and balance with your feet together. It will stretch the bottom of your feet.
2. Stretch your legs infront of you and pull your toes toward you. Lean forward until you feel the stretch. Do not bend your back. Keep your toes pointing toward you and your back and neck straight.
3. Put your toes together and bring your heels toward you. Flex your knees. This is called the butterfly. Keep your back straight and lean forward. Pull your legs closer and lean more forward if you do not feel a stretch.
4. Stand up and find a supporting wall or chair. Stand tall with your abs tight. Flex on leg and grab your foot that should be behind you. (If you could do it the other way, you may need to go to the hospital) Keep your knees touching and pull your hip forward to stretch your quads. Switch to the other leg.
5. Stand tall again with your abs tight. Stretch your arms above your head and lean to one side. You should feel the stretch along the convexed side. Adjust as nessisary. Switch sides.
6. Carefully lean back and look up at the ceiling. You may put your hands on your hips to push them forward to get more of a stretch in your abs.
7. Lean forward and roll your back and relax your neck. Roll up vertebrae by vertebrae. To 5 times.
8. Bring your arm across your chest and hold it with your other arm. Pop your shoulder that is stretching away from your center to get a better stretch in your shoulder. Switch arms
9. With the same motion as in above try to seperate your shoulder blade from your ribs by collapsing your chest and pulling your arm closer to you. It stretches under the shoulder blade. Switch
10. Find a wall or a partner and set your elbow on the wall . Keep your elbow against the wall and pull your body forward. You will feel a stretch in your chest. Switch

• HINT: The neck is a very sensative muscle group. Be cautious when doing these stretches.

1. Place your had on your head and let your head slump to one side. Use a little pressure with your hand on your head to get a full stretch. Again, be careful. Just a little pressure will do the trick. Switch sides.
2. Rotate out your head going clockwise and counterclockwise to get the neck loose.

If you feel like you have missed something or would like to learn more stretches comment on this page give me a call. I will be sure to add more throughout the summer.

GOOD LUCK AND DONT FORGET TO BREATHE!