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Mind Over (Muscle) Matter

Mind over (muscle) matter: Progressive muscle relaxation techniques like allow us to relax our muscles consciously. By focusing on the physical sensation of releasing tension, we can reduce mental turmoil.
You can check out the full resource here: https://www.tuck.com/sleep-meditation/
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Focus on Your Breathing

Focus on your breathing: Some types of breath meditation can energize us, while others calm us. Focusing on breathing is a mindfulness technique that can help us feel more centered and relaxed when it’s time for bed.
You can check out the full resource here: https://www.tuck.com/sleep-meditation/

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