Archive for Integrative Wellness Coaching

The Assault of Excess – Reset Your Senses

The Assault of Excess - Reset Your Senses

Nature’s Course Runs Deep

Bear with me here. I am feeling compelled to share yet another “body message” with some meaningful analogies personal growth and transformation. It all started with slippery steps and a fall. I landed hard on my upper right thigh with a bruise the size of a cantaloupe! (I have pretty large thighs!) Anyway,  as I have observed the healing process, I notice that my skin color is returning to normal or balance from the inside- out, to where now I just have a discolored ring around the “landing area”.
So I realized that this relates to the process of integrative wellness. In other words, “quick fixes” for discomfort -physically, emotionally, mentally, spiritually- are like putting a band aid on the surface without allowing the deeper, inside-out healing to occur. It’s so easy to grab onto fad diets, energy drinks, busy-ness, withdrawal, alcohol, cigarettes, drugs, and collecting stuff for the quick “feel better” affect rather than increasing awareness and working with the long lasting tools of a lifetime. Transformation starts deep – with meaningful choices and changes- one at a time. And yes, nature once again shows us how to return to balance…from the inside- out, lasting for the long haul.
The key is to know who you are, what you want, what you need, and what is true for you. Then go after it! This is where I have found the help of a coach or mentor paramount. Someone to guide and support you in ways that matter to you. That’s how long lasting lifestyle transformation occurs.

How does stress or “wake up calls” show up in your life?

DOWNLOAD THIS QUICK STRESS NATURE ASSESSMENT

to begin your process of “inside-out” change and healing.

Stuck, Stressed, and Sick of It

I really hate the feeling of being stuck – especially when I know in my head what I want or need to do – but just can’t seem to get any momentum going in the right direction. When I’m stuck I often feel unproductive and incapable of creating any positive output or change, and I don’t feel so good about my self either! And that stresses me out!

So, do you notice how nature always moves to restore inner balance. Sometimes it has to go to extremes, sometimes it changes with subtlety – but it always changes toward balance and never gets completely stuck. As humans, we know that change is the only thing in life that is certain. Yet why is it that we can’t seem to make those changes that we know will improve our self care, personal or professional effectiveness and our quality of life? We dig our heels in, procrastinate, become indecisive or just settle for less than we know we are capable of. Is it fear of the unknown? Is it laziness? Is it complacency? For sure, it is most often way less than is truly possible for us and our future health and happiness.

Not being able to move and change can stress us out – and magnify our distress and unhappiness. Here are some key ingredients to getting unstuck…the simple steps are worth it.

Watch the video.

“I was stuck, in both my body and my head. I knew I needed to make changes in my life, but I didn’t know where or how to start. Carol helped me get moving again both physically and between my ears. Facing major surgery, Carol showed me how and where to get started moving to prepare myself both physically and spiritually. In a supportive and completely non-judgmental manner, she helped me make positive changes in all aspects of my life. The recovery from that surgery was nothing short of miraculous. Anybody realizing the need to improve themselves physically, spiritually, or both can benefit from working with Carol.” MM – Integrative Mentoring Client

How “Rich” is Your Health Account?

span style=”color: #003469; font-size: 14px;”>Like many people, you most likely have a plan and a routine for saving money for future life events – like vacations, celebrations, home improvements and even retirement.   The habit of making  regular “deposits” into this account can help you feel more at ease about your ability to enjoy the future and the fruits of your labor.

How often are you making “deposits” into your personal health and resilience account?  Do you have the same habit of taking care of yourself now so you can have the health and energy to enjoy the very events you are saving money for?  All it takes is one major health crisis to send you into financial challenge, with deductibles, co-pays, and medications.  There are ways to fortify your overall health and resilience so you can enjoy the results of your saving habits.  Here is a list of positive lifestyle factors that increase resilience, decrease stress, retard aging, and contribute to a “rich health account”.

  • Happy marriage or satisfying long-term relationship
  • Job satisfaction
  • Feelings of personal happiness
  • Ability to laugh easily
  • Satisfactory sex life
  • Ability to make and keep close friends
  • Regular daily routine that includes movement, rest, good nutrition
  • Regular work routine
  • Taking at least one week’s vacation every year
  • Feeling in control of personal life
  • Ability to adapt to change
  • Enjoyable leisure time, satisfying hobbies
  • Ability to express feelings easily
  • Optimistic about the future
  • Feeling financially secure, living within means

How “rich and abundant” is your health account?

www.artofselfhealth.com/services

Be Well,

Carol

Solar Plexus Chakra: Strengthen Your Core Muscles

The Solar Plexus Chakra is located mid-belly and back and can be energized and balanced through strength and flexibility of the core muscles.
The Solar Plexus Chakra is located mid-belly and back and can be energized and balanced through strength and flexibility of the core muscles.

Strengthening your core muscles is a great way to let your body lead you into feeling stronger and more confident as you discover and share your unique gifts and talents with the world.  Additionally, your posture will improve, and you will feel better!

Here are a few simple exercises to bring strength and energy to your solar plexus and core muscle groups.  Go for sensation, not pain.  For most of these, engage your core by drawing your belly button toward your spine.

And remember to BREATHE!

Inhale, look up, squeeze shoulder blades together and arch back

Inhale, look up, squeeze shoulder blades together and arch back

Exhale, look at your belly button while rounding shoulders and spine.

Exhale, look at your belly button while rounding shoulders and spine.

 

Sit with buttocks on edge of chair, bend forward knee 90 degrees, straighten back leg while supporting on ball of the foot. Elongate spine and reach arms next to ears. Hold for 2-3 breaths.

Sit with buttocks on edge of chair, bend forward knee 90 degrees, straighten back leg while supporting on ball of the foot. Elongate spine and reach arms next to ears. Hold for 2-3 breaths.

Start on hands and knees. Lift and reach with right leg and left arm. Hold for 2-3 breaths and repeat with left leg and right arm.

Start on hands and knees. Lift and reach with right leg and left arm while keeping spine straight and belly button pulled toward spine. Hold for 2-3 breaths and repeat with left leg and right arm.

Lift both feet, keeping knees bent, belly button to base of spine and back straight. Hold for 2-3 breaths.

Lift both feet, keeping knees bent, belly button to base of spine and back straight. Hold for 2-3 breaths.

Sit on the floor with knees bent and feet flat on the floor. Slowly lean back with back straight and belly button drawn in. Reach to outside of thighs with hands and hold for 2-3 breaths.

Sit on the floor with knees bent and feet flat on the floor. Slowly lean back with back straight and belly button drawn in. Reach to outside of thighs with hands and hold for 2-3 breaths.