28,000 breaths per day

The average breaths per minute is 28,000. I had a faulty number from a resource. I said the number outloud today and knew it wasn't right.

So, of the 28,000 breaths you take tomorrow, make a bunch of them nice deep cleansing ones. 

Breathe 100,000 times today.

We breathe in and out over 100,000 times a day. That's a lot of work, a lot of oxygenation, a lot of waste expelled. How many breaths are we aware of in a day? Maybe 50 if we try hard? The deep inhale as we get ready to talk on the phone, the exhale as we are deep in thought, the tighter chest breath as we exercise.

I challenge you to think about your breath today. Feel your bodies breath in different positions. Take a deep cleansing breath every hour to get oxygen deep into your lower lung. Breathe thru your nose and out your mouth 5 times.

Breathing and feeling the rise and fall of your body is one way to reduce stress, improve your health, benefits your cells, your posture, and your brain.

What we can learn from the Peloton

Tour de France has started and we will get the chance to watch the stages for the next weeks. Even though I don't even own a bike, I happen to love to watch the drama of the race, the teams, the strategy. And I love to watch the countryside whiz by from the perspective of back of the motorcycle and the helicopters.

I was in Paris in 1994 and saw the last stage of the Tour as the peloton and the yellow shirt swirled around the Champs-Elysees. It was thrilling and magical and cemented a love of this race.

Riders bike together (the peloton) like a flock of birds flying in formation. They are able to reduce their drag, and I have read that in a well formed peloton, the riders in the middle are saving 40% of their energy.

Tonight during Stage 2, I started to think about how wellness and the peloton are connected and what we can learn from a bike team.

1. Have a team of people helping you to achieve your goal. 
2. At times, rest. Save your energy and let others do the work.
3. Stay focused. Be aware of things that may cause you imbalance. 
4. Be prepared. Raise your hand if you need something. 
5. Know the course and attack it. 
6. Be ready to make your move, and communicate that plan with your team.

Motivation Vs Inspiration

I have been thinking about motivation and inspiration. What are they and how do they relate to me meeting my goals. I decided to really look at the words so I know what I am talking about. Let's review them, shall we?

 mo·ti·va·tion  

/ˌmōtəˈvāSHən/

Noun The reason or reasons one has for acting or behaving in a particular way. The general desire or willingness of someone to do something.

Synonyms motive - incentive - stimulus - impulse Alrighy.....so its the "reason". I need to run so that I can fit into my jeans.  I need to exercise so that I am not grouchy. Makes sense to the logical mind.  However, I can know all these these is a good reason, but that doesn't get me outside to run every morning at 5am. So let's look at....

in·spi·ra·tion  

/ˌinspəˈrāSHən/

Noun The process of being mentally stimulated to do or feel something, esp. to do something creative: "flashes of inspiration". The quality of having been so stimulated, esp. when evident in something: "a moment of inspiration in an otherwise dull display".

Synonyms afflatus - inhalation Ah-ha, so inspiration is mental. I must feel it in my heart, not only my brain. Motivation is the balance of inspiration. So I can be highly motivated to complete a goal, but without the process of being mentally stimulated I may not stick with it. Find a way to be motivated and inspired. When we develop spa fitness programs, we are looking at both words as a way to connect and achieve your goals. Be motivated. Be inspired. That to me is Pure Health and Wellness

Golf Wellness

I have been thinking about the upcoming golf season, and pondering, and then mulling it over......the weather is stuck in a winter weather pattern in Vermont so all I can do is think about it. For those of you who don't know me, my husband is a PGA Golf Professional. So our life revolves around the weather.

I have been writing a draft of an educational program regarding golf injuries and prevention.
Of course,  it's the prevention I am really focused on. I would like to see more golfers aware of possible golf injuries, and then give them easy tips on prevention.

What would I tell a golfer to do pre-season to prevent injury?

1. Stretch. 
2. Muscle balancing
3. Visualization
4. Swing Correction
5. Equipment Evaluation
6. Goal Setting

To review these with some specifics:

1. Stretch is vague, I know. Every person has different muscles groups with issues, but here are the major ones: hips (particularly lead leg), back, and shoulders.
2. Muscle balancing means having muscle testing done to determine if you are weaker Left to Right, Front to Back. For example, your abdominals/core vs your back muscles, your right forearm vs your left. The goal is to create a balanced muscle machine of all parts working equally. 
3. Visualization is a powerful tool that top athletes use over and over again. Recreational athletes can use this as well to enhance their game, and reduce the chance of injuries. Methodical conditioning of the mind will enhance performance and minimize risk.
4. Swing correction will assist a golfer in reducing stress on the body by creating a more effective and efficient swing. A golf pro needs to look at your swing from different angles and give you tips to perform better. Tiger Woods, Bill Haas and Keegan Bradley all have their swing corrected on a regular basis. You should too.
5. Equipment is a part of your golf wellness as incorrect club lengths, poorly weighted clubs, or clubs your Dad gave you may be contributing to pain on the course. You don't need the newest set of irons, but you should be looking to see if they fit you. I also endorse re-gripping your clubs at regular intervals for a few reasons. 1) They allow you better hand posture, leading to better body posture, and 2) The club gets into the hands of a professional who can look for any breakage or wear and tear of the club.
6. Goal setting is so crucial to having a good golf season. What do you want to get out of your game? A better handicap? More fun? Less pain? More rounds walked? These goals help me and golf pros figure out what program you need to get you the results you want.

Avoid injury this season by thinking about these 6 ideas. Want more in depth info and hands on help? Contact me and we will set you up with a great program to get you back into the swing of things.

The Gift of Wellness

This term is used a lot in the spa/wellness world, and I wanted to take time to explore it. We often hear, "Give the Gift of Wellness". It almost sounds trite, as we all would love to give someone perfect health.

Wellness is a Gift.
I think there are a few angles to look at, the first being that wellness is a gift. To be free of pain, free of disease and debility is a gift. True wealth is health, said someone, and they were right. If you are feeling good, consider it a gift and cherish the time that your body works.

I rarely get headaches, and when I do, my first thought it always, "Why don't I appreciate the fact that yesterday my head didn't't hurt? How do I remember to be thankful for all the times it doesn't ache?"

Everyday you are given moments to truly be grateful for the amazing ways your body is working for you. Your kidneys are flushing, your eyes are focusing, your heart is beating. Be grateful.

Gift Someone Wellness.
To give a gift of wellness is not simply buying someone a spa card. That is the easy part. The core of gifting wellness to someone is the giver saying, "You are worth it. You are special. I want you to think of you and no one else for a moment". It is very powerful to "give" someone permission to take care of themselves. The ones who need it most are the ones who never take the time to let someone else help them. The woman who is constantly helping others needs to be told it is okay to have some time for herself. As they say on the airplane: Put the oxygen mask on yourself first before you assist anyone else, including children. I use this example frequently to remind clients that if you allow yourself to run into the ground, you will be helping no one. It is not selfish to take care of yourself, it is empowering.

I try to share with my clients these two messages.

1. Be grateful for the gift of wellness inside your body at all times. 
2. Empower yourself or someone you love to give them permission to take care of them.

Give yourself and those you love the gift of wellness. 

Tip # 6

Start Fresh.

January 1 is not the only day you get to leave the past behind and focus on your goals. This is done every single day of the year. Maybe today is the day that you decide to make changes to your wellness, whether it be spiritual, financial, emotional, or physical.

It is okay to start over. Whatever has been an obstacle in your path can be removed if you look at it with fresh eyes and clear vision.

If you have been trying to lose weight with no results, start fresh today by refining your plan and goals.

If you are struggling with a work issue, put the past behind you and act like today is the first day at your new job.

If you are having problems with your spouse, act as if you are taking them out for your first date tonight. Put the energy and focus into being your best self.

Bring new energy and focus to what you desire.

It's okay to start fresh, even and especially on January 25th.