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.
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-
Creating a Wellness Lifestyle (adapted from Life by design)
- Physical wellness involves nurturing the body. It includes:
- exercise
- proper nutrition
- managing stress
- rest and sleep
- awareness and respect for the environment
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.
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”.
“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.
*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