Creating a Wellness Lifestyle (adapted from Life by design)

  1. Physical wellness involves nurturing the body.  It includes:
    • exercise
    • proper nutrition
    • managing stress
    • rest and sleep
    • awareness and respect for the environment

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Welcome to Pilates

Pilates is a mindbody practice of physical exercise with an inwardly directed contemplative focus (IDEA Mind-body Fitness Committed 1997-2001).  Early in the 20th century, German immigrant Joseph Pilates developed this system of exercise in an attempt to rehabilitate soldiers returning from the first World War.

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Welcome to Hatha Yoga

A Mindbody Practice Yoga is a mindbody practice of physical exercise with an inwardly directed contemplative focus (IDEA Mind-body Fitness Committee 1990 -2001). The key is combining muscular activity with “nonjudgmental mindfulness”.

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“Yogettiquette”

Yoga is, in addition to being a strength/balance/flexibility/relation practice, also a meditative practice. It is designed to relax the body and calm the mind. Thank you for honoring the spirit of yoga. In order to enhance your yoga experience and that of all students, please observe the following guidelines.

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Linda’s Classes

Linda Ciotola, of Healing Bridges, teams up with Club One (Chester Md.) and Island Athletics (Grasonville, Md.) to teach Yoga and other fitness classes.

Linda teaches Hatha Yoga. Experience the mind-body benefits of Hatha Yoga. Improve flexibility, strength, and balance while experiencing deep relaxation. Learn how to modify the poses (asanas) to meet your needs. An excellent class for beginners. More advanced students will also benefit from personal attention given to alignment, enabling them to deepen their practice. For more information call Club One at (410) 643-FITT or Island Athletics at (410)827-5527.
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*American College of Sports Medicine Guidelines:

1. CARDIOVASCULAR (AEROBIC) EXERCISE:
3-5 Times per week 20-60 Minutes per session
At 60-85% of Maximum Heart Rate – This is called the Target Heart Rate Zone. Read more

How to Incorporate Exercise into a Busy Lifestyle

1. Avoid “all or nothing” thinking. Keep the American College of Sports Medicine Guidelines* as a goal, but remember, every little bit helps. A 5 minute walk is better than 5 minutes of sitting. Little by little we go far.

2. Don’t think of exercise as “one more thing to do”, rather, think of being a little more active in the time you have. For example, take the stairs for 1 -2 flights instead of the elevator; take a “walk break” instead of a coffee break. Stretch as you watch the news. Be active with your spouse, children, friends: meet for a walk or workout instead of going out for a meal. Get a pedometer and gradually increase your steps. Read more

If You Have Been Neglecting Your Exercise Needs:

1. Practice positive self-talk: “I am worthy of healthy behavior. I deserve to take time to exercise.”

2. Avoid “all or nothing” thinking. For example, don’t say, “I only have 10 minutes for exercise – why bother?” Every 10 minutes helps to build a regular routine and relieve stress. Read more

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LEARN TO LOVE YOUR BODY THRU YOGA CULTIVATE PERSONAL PEACE ONE BREATH, ONE ASANA AT A TIME

Healing Eating Disorders - Psychodrama and other Action MethodsIn our book on healing eating disorders we emphasize the benefits of a holistic approach to the treatment of issues such as disordered eating, body dissatisfaction, related mood disorders and more.  Action methods which involve the body as well as the mind, heart, and spirit are particularly effective and lend themselves to collaboration with several other modalities which we explore in our book:  art, music, mindfulness, Reiki and other energy work, acupuncture, yoga, and more.  Case studies and a variety of examples illustrate a number of creative options. Read more