Posted by: Stacey Shipman in Untagged on
Mar 14, 2009
Do you consider self-care, or taking time for YOU, selfish? Would you believe me if I told you NOT taking time for self-care is selfish?
- When your car runs low on gas what happens? You fill it up
- When your care runs out of gas what happens? It no longer runs.
The same holds true for our bodies. Like cars, our body sends us signals indicating that our energy (gas) is running out. I know that when I see the low gas indicator on my car light up, I panic and immediately seek out the next gas station.
Posted by: Stacey Shipman in Lifestyle, Health on
Jan 21, 2009
With a pile of snow on the ground here in Boston, my husband and I thought nothing of bundling up and heading out for a snow shoe adventure over the weekend. I snow shoed for the first time last year and loved it. This says a lot for me – I love warm weather and tend to
hibernate during the cold winter months. Not anymore. Whether you live in a cold weather region or plan to visit, there is no reason to stay locked up inside anymore or skip a workout! With the right gear and a positive frame of mind, outdoor activities, in almost any weather, provide a great way to not only get back to your senses, but get some exercise and peace of mind as well.
Below are the top reasons I enjoy snowshoeing.
Low cost –
Gear is critical and admittedly can be costly. Look for sales and keep gear more about function than fashion. Once you have the gear you don’t need to spend any more money to enjoy this activity. Find a park or trail system and start walking!
Low impact– Similar to walking, this exercise activity is easy on the joints and the body. My body doesn’t feel “beaten up” after an hour or two of snowshoeing and that makes for a very pleasant experience.
High intensity – Just because snowshoeing is low impact doesn’t mean you’re not getting a great cardiovascular workout! And using poles increases the intensity even more. The high step required of snowshoeing keeps the heart rating pumping and the sweat dripping down my face. And when it’s 20 or 30 degrees outside, that’s a sure sign of a good workout!
Great for runners – The roads, sidewalks and trails where I live are now covered in snow and ice making jogging a somewhat dangerous activity. Snowshoeing or "snow jogging" is a great way for runners to continue training through snow and ice, and because it’s low impact provides a great cardio workout with a feeling of “rest” – rest for a runner anyway.
Accessibility – Snowshoeing is accessible to the average healthy person – no matter your age and size - making it a great family activity. In fact this year my mom wants to try it and I can't wait to take her.
Don’t have the gear yet? Try an outdoor adventure store for a daily rental. Give it a try and see what you think. I’m so glad I was introduced to snowshoeing – it makes the winter months in Boston more manageable and gives me something new to appreciate. It also keeps me out of the gym and enjoying the fresh, crisp winter air.
Do you snowshoe? What do you enjoy about it? Never tried it? What’s stopping you?
Everywhere I go - dinner parties, networking events, family gatherings - it seems the conversation inevitably turns to food, diet, exercise and the lack of healthy habits.
I believe food is 1) for nourishment and 2) for enjoyment. When we're at a party constantly complaining about what we should and shouldn't eat, we take away that enjoyment. Have you ever considered: What happens when you finally achieve that flat belly or Whether or not your life will be more satisfying wearing a size 4? Knowing our society, chances are we will still not be satisfied. We're always looking for something "better".
Every year millions of Americans make New Year’s Resolutions. What goals or resolutions did you make as the clock struck midnight? Lose weight, get a new job, eat healthier, stop smoking, stop complaining, volunteer or give more to others. At the start of each new year my gut often tells me that the year ahead will be full of incredible opportunities for me personally and professionally. Even more so than the last. As I think about why I might feel this way, I have to believe it’s because I’m prepared for and open to the possibilities.
If you’d like this same sense of confidence that each new year or even day will provide you with abundant opportunities, ask yourself and answer truthfully the following questions:
- Am I open to possibilities?
- Am I open to the ups and downs that may accompany these goals?
- Am I ready to take a risk and be vulnerable?
If you answered no to any of these, you may be living in fear of the unknown, choosing the safety of “what is” instead of the possibilities. If you answered yes, congratulations! You most likely see the excitement that comes with being open to new possibilities. You may even understand that it is within your control to create what you want in that unknown territory.
Opening to possibilities is not an easy thing to do. You have to be ok with vulnerability, putting yourself out there, and taking new risks. You open yourself up to success, mistakes, and (Gasp!) criticism. An example of such vulnerability: presidential candidates. Each one of them fights for the presidency and there is room for only one at the top. They debate, they campaign and they work to “Wow” the crowds. They offer their thoughts, opinions and potential strategies. This invites the media, the public and their opponents to criticize their campaigns, promises and strategies. However, they continue to respond, finding new ways to make a positive impression. They keep the big goal in mind instead of backing away.
To a smaller extent there was a time when I was nominated for a leadership position in an organization I am very active in and I didn’t win. In fact, it felt good to “lose”! Once I experienced losing, I no longer had to be afraid of it. When all was said and done, I was still “ok”. And I’m still capable. Losing didn’t change that.
Every time I enter into new territory, no matter what it is, I think, “I’ve never done this before how can I possibly succeed?” Then I reflect back to that election and realize that no matter what happens, I’ll be ok. In fact, I’m better than ok. I learned a lot from that event, and every time I think about it, I get the strength I need to follow through in other situations.
Opening yourself to possibilities can be scary and at the same time incredibly rewarding. Allow yourself the chance to experience whatever comes your way – positive or otherwise. You will learn a lot and potentially have some great stories to tell. Stories are part of the excitement! And as long as you stay open to the possibilities, aware that all roads will have ups and downs, where you start will certainly not be where you end.
Are you ready to open up to all of life’s possibilities? The following three points work for me when I transitioned from being “closed” to being “open”. In order to transition successfully think about the past (letting go), the present (forgiveness) and the future (compassion). Below are a few thoughts to get you started.
Let go – Let go of anything not moving you in a forward direction – especially negative emotions. Holding on to anger, jealously, or resentment will certainly keep you stuck in he same spot. What’s the point of holding on? I learned over time the only person being hurt by not letting go is me.
Forgive – Just because you’ve let go, doesn’t mean you’re free! Forgiveness is a critical component. Forgiving others as well as yourself means you have truly been able to let go.
Compassion – Compassion is the ability to show kindness to you and to others. It is believing that we are all doing the best that we know how. So when that driver cuts you off on the highway, let go, forgive and know it wasn’t a personal attack. He/she was simply doing the best they know how or maybe they were in a rush. Know that my best might be different than your best…and that’s ok.
These are not easy tasks! And you may need to enlist the help of a supportive friend, or qualified professional. Once you’re able to let go, forgive and show compassion, it will be easier to open yourself to possibilities. You’ll be able to let go of emotions when something doesn’t go your way; you’ll find forgiveness if someone (including yourself!) caused pain. Your ability to show compassion will allow you to be understanding and respectful of differences.
Stacey Shipman, M.Ed.
I love to dance. As a little girl my mother enrolled me in jazz, tap and ballet for years. As I got older I had parts in the dance group of my high school plays, was part of the marching band colorguard, danced with friends at clubs, and more recently my husband and I enjoy ballroom dance lessons as a couple. Every Friday night we spend an hour learning dances including the waltz, fox trot, salsa, cha cha, tango and more. I love dance so much I sometimes turn on my favorite music and dance around my house. Silly, perhaps, but this practice helps me when I feel “stuck” with my work, my personal life, my writing or some other issue.
When I’m blocked, that’s usually a signal that I’m in my head or thinking too much. Dance gets me out of my head and into my physical body, giving my mind a chance to relax and enjoy a break. As my senses come alive to the rhythms pulsing from my ipod speakers, I allow my body to move freely ridding myself of any tension.
Although I'm no professional, dance serves as a creative outlet for me. A true expression of who I am, what I love to do and what I'm able to accomplish. Some people knit, draw, write, paint, cook, or get out in nature to ignite creative juices. Me, I love to dance.
How can you find your dance? If you think of something and it sounds silly, that may be the perfect outlet for you! Julia Cameron, author of the
Artist’s Way, puts a heavy emphasis on making time each week for your own personal play date. Time alone to do something creative and to enjoy an activity you may not give yourself permission to enjoy because there are “more important” things to do.
Give yourself permission to be a little silly, to relax and spark creativity. The only thing stopping you is you. The worst that could happen is a smile will creep on your face and your mood improves. Is that so bad?
Today is Friday which means tonight I dance!
One of my first clients hired me for personal training services. I arrived at her house for our third session ready to help her strength train. She greeted me with a hello and immediately continued talking about her frustration and stress from the day. Her son had special needs at school that weren’t being met. She was upset and frustrated, and rightly so. As I listened I realized, this woman doesn’t need strength training – an activity that will create more tension in her body. She needs to relax. I offered her yoga. “Oh that sounds nice," she said. She kept talking. I listened. She doesn’t need to move at all, she needs total relaxation. I offered her Reiki, an energy healing technique, allowing the client to rest while the practitioner uses gentle healing touch over the chakras (energy centers in the body).
She agreed to Reiki and 30 minutes later she got up looked at me and said, “That is exactly what I needed.” I got a call the next day telling me how well she slept.
In a society that is obsessed with diet, exercise and looking “perfect” we forget to notice how we feel. I even struggled with this myself. Obsessed over exercise, a problem I struggled with for many years, I finally tuned in to my body when during my own strength training session I fell to the floor in tears. Tired from my day, exhausted from pushing myself to the limit. Something had to change and it did.
Get back to your senses by paying attention to how you feel, rather than what society says you need. Living well is more than just diet and exercise. Wellness also includes relationships, communication, your finances, the environment, business/career. Wellness is everything you are. And you bring wellness to everything you do. How are you taking care of your health, wellness and well-being?
Starting today, begin to notice how you feel. These days I wake up and pay more attention to my body – yoga? A jog? A walk? A rest? Listening is a skill often taught in business - listen to others in order to fill a need. The same holds true for you - listen to your body instead of your mind to recognize what you need TODAY. It may be very different than what you needed yesterday.
Stacey Shipman
Wellness Educator. Speaker. Writer.
www.staceyshipman.com
The holiday season is a time when we tend to overeat. So many goodies to enjoy, we just can’t say no! In order to keep our health and our waistlines in check we must learn to manage our thoughts and our actions when it comes to how we eat. Thanksgiving would not be complete for me without a piece of homemade apple pie. However, one piece is plenty! And the flavors of cinnamon, sugar and nutmeg blend so nicely, I want to eat slowly and savor each bite.
If you over indulged at Thanksgiving, all is not lost for the holiday season. Be aware of your actions and avoid judgments! Create a process and a plan to help you avoid a similar scenario in the future. Enjoy your food slowly and bite by bite. Avoid rushing. When we eat slower we allow the body to register as full instead of continuing to fill ourselves when we don’t need it.
If you find it easy to give in to the temptation of food at this time of year, the following exercise may be helpful. Even if you don’t practice it each time you eat, read it and keep the meaning in your consciousness each time you sit for a meal or reach for a snack. Slow down and relax instead of rushing through meals. Bring yourself back to your senses by taking some time to sit and enjoy it!
The following exercise will really bring you back to your senses.
To practice this give yourself about 20 minutes and do it when you are hungry but not famished.
Select 3 of your favorite foods and place them on the table in front of you in easy reach. Close your eyes or gaze softly and take a moment to clear your mind. Open your eyes and look carefully at each item, examining each food fully, noting all of the things that appeal to you about their appearance. Allow all of the thoughts or feelings about the food to register. As soon as your fingers touch the food, broaden your awareness to include your sense of touch. Pay attention to the physical sensation of the food against your hand including the texture, firmness, temperature and so on.
Now bring the food close to your mouth and prepare to take a bite. As you do this, notice the smell. Open your mouth and take a bite of food. Notice that you can hear the sounds of contact between yourself and the food as you bite into it, before you even taste it.
By practicing this state of awareness while you eat, you will over time be able to remain present within all your senses.
Source: Adapted from Yoga Journal, January 2007
