The New SuperiorWorkout.com Focus

I’ve taken some time off from blogging to complete my PhD. Here’s my new vision for SW.com …

It is time. Time to put some effort and thought back into reaching out. I have missed my regular forays into the experience of touching lives through writing. There is something pretty amazing about writing a piece from personal thoughts, experiences, and then put it out there. There is no guarantee that others will read, listen, like, care, yet when they are touched by a piece of what I have written it is a gift. When I hear stories of how folks reconsidered a long held belief, changed a behavior, or tried something new, and maybe even scary, with success or failure, it is a gift. It brings ‘this being human’ back to our interconnectedness.

And isn’t that what we all crave? The acceptance and belonging that come from being connected with others. Some of us require (or want) more or less humans in our lives. Some of us require very little human interaction and really prefer the animal kind of acceptance that comes from caring for a pet or animal in need. Others want an entourage. Both are fine and good. By embracing ourselves as we are and accepting the differences we have, we learn to live in less fear and more openness. There is no need to judge ourselves when we can accept that we are ok just as we are, because the person next to us is ok, just as they are. Thus, no need to judge them either.  Ahhh, the sweet sound of acceptance, so much more open and easy. This is the place to live from.
As I have transitioned my career from the fitness center (working with the body in physical health) to somatic based psychotherapy (working with the body in mental health) it has become time to broaden my audience once again. It has been awhile since I reached out regularly in the blogosphere or newspaper columns. As I make the transition back into writing I am creating a new focus at SuperiorWorkout.com. This focus brings together why I think your workout must be more than just exercises, more than just movements, and more than just thinking about and planning your new healthy lifestyle behaviors. This new focus brings the balance back into our lives. Borrowing from the concept of SuperiorBalance, Inc (which was the brick and mortar fitness center), SuperiorWorkout.com’s Blog will bring back the BALANCE that was the foundation in developing the business model that was part of programming at Superior Balance Fitness Center. Now I have a new shiny degree (PhD in clinical psychology with a somatic psychology concentration)
to guide the new direction integrating the body and mind as one unit, not two that share a boundary. All that learning taught me how the body experiences life rather than how to push it, direct it, mold it. I have found that as I allow for an unfolding of experience there is no need for pushing and prodding and working so hard (mentally) to accomplish a physical goal. So I plan to bring that openness, ease, and flow to SuperiorWorkout.com.
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BALANCE is needed in everything we do and many of us struggle to understand what it is, how to maintain it, and when it’s off. Here’s how I am going to use Balance to guide SuperiorWorkout.com:
B = Body
A = Activities we do for health – in work, home, family, physical, social – everywhere in our lives.
L = Love … and hate, along with all the other emotions that are an intelligence system when we read them right.
A = Acceptance of ourselves, of others, of the way things are. From this place of non-judgment change isn’t so hard.
N = Nervous System – We become dysregulated due to traumas in our lives. These could be big, small, relational, events. As a result we throw off our endocrine system and wreck havoc on our life. Learning to regulate is a very important task.
C = Cultivating Calm & Creativity. From this centered place life doesn’t have to move so fast, yet much more gets done.
E = Enlightenment – We still have to do the daily chores of living however we can do them with joy, being, and peace.
D = Diet … or anything we ingest into our system – news, food, relationships. How do you fill yourself up?

Body Mindfulness

I’m sure you’ve heard of mindfulness, and I would bet a number of you practice, but what about body mindfulness? Sure, in flexibility training, yoga class, or pilates you notice when you are asked to check in. What about when you run, bike, climb, shoot the ball, or skate? Do you focus your attention on where you are in space, how your body feels, and the sensations you experience? Here’s three steps to creating more body mindfulness.

Mindfulness allows us to focus our attention as a “Witness”. This allows space to observe what is going on around us and within us without attachment to the activity, thought, emotion, etc. From this point we have more access to our internal wisdom and therefore are better able to effectively meet the challenges in the given moment.

First, begin by setting an alarm on your phone, watch, oven timer, computer, or another way you can remember to do a “moment to pause”. Set it to random times throughout the day. This way you are training your mind to reflect despite your activity levels.

Next, pause when you hear your alarm. Notice how much you feel connected to your body. Stop whatever you are doing, take a deep breath and feel it all the way to your feet. Notice your feet on the support they are touching, then move to the legs – notice the front vs the back. Then your torso in space. Is is tilted to one side, twisted? Then pay attention to your arms, your hands, your shoulders. How do they feel? Finally, notice your neck, your head, your face. It may help you to close your eyes or choose a gazing point. Soften your gaze so you aren’t distracted by visual stimuli.

When you have finished the above it may be helpful to notice how in your body now. Is it different? How so?

Then return to your task and your day. Next bell check again. Notice any differences throughout the day. Over time this exercise allows you to gain more wisdom about your personal process, adds space in your day, and helps refocus your attention. See how you feel after a few weeks.

Slow Down, Focus, & Finish Strong

I had a lot to do today. I am feeling a little scattered. I started by getting the kids off to school, then working with my dog on the leash – so she doesn’t break my arm when she pulls, then  I went to work in my home office, which can be harder than leaving my house to work because, then I started to take the dishes out of the dishwasher, started to clean the counters, started to check my email, started to look up the local yoga studio schedule. AND I wasn’t finishing anything I started.

This becomes a problem. I had to complete something or my day would be full of starts and no finishes. That never leaves me in a good mood. So I sat down, took a few deep long breaths to help re-set my system and began again. I looked at my to do list and focused on one thing I could do right now. Finished it, crossed it off, and focused on the next thing, finished it, crossed it off. Now I usually do my blog at the end of my other things to do – hence the lack of postings while I am in mid-semester – so the very fact that I am writing now is a testament to the power of my breath to keep me focused.

What helps you calm your system and focus? What allows you to stop the mental chatter in your mind long enough to feel successful getting one thing done? What will you do today to slow down, focus, and finish strong?

Working out isn’t just about the Body – It’s also in your Mind.

How Will You Give Thanks This Season?

The season of giving thanks for the abundance we have is upon us.  How will you be celebrating what you are thankful for this year?  

You could:

Take a walk in the woods. Listen to the silence and notice the peace which surrounds you. We are lucky to live in an area that allows us to get into nature easily. The Superior Municipal Forest off 28th street, Wisconsin Point, Pattison Park, Amnicon Falls, and more are available within minutes.  Beware of hunters!

Collect fallen leaves and write what you are thankful for on them. This is a wonderful  activity I do with my children. After collecting leaves I write what each is thankful for, then paste them to a “tree trunk” made of construction paper.  Their Thankful Trees become our decorations for the season. It is a wonderful way to help children understand the abundance which surrounds them and to talk with them about what is meaningful in life.

Make a list. Write down all the things you are thankful for and say thank you. If you can tell the people responsible for the items on your list. If not say thank you out loud – no one has to hear but say it and feel it.

Get out and do a Turkey Trot, a Christmas Fun Run, or another active event for charity.  This is a great chance to feel your own strength, give thanks for it, and help others in the process. Not to mention the friendship and camaraderie you gain and can give thanks for as you build relationships in your life.

When cooking meals for those who will share your spaces this holiday season, create healthy meals and do so with love and enjoyment. As Kahlil Gibran states in The Prophet, “For if you bake bread with indifference, you bake a bitter bread that feeds but half man’s hunger.”  Give thanks for your friends and family by cooking healthy foods for them.

Watch the snow fall.  I know snow means winter has arrived, but without winter we would not have spring.  As the days turn colder we move within ourselves.  Think about the amazing task it must be to create snow, and so much.  Think about how beautiful the land looks when covered by a blanket of white.  Think about how quiet it is after snowing – to me it is always more quiet.  Enjoy the quiet and give thanks that you are able to watch this moment.

I know I’ve been a bit more philosophical this time, but I do believe we are surrounded by abundance if we chose to look.  Even in these times of economic crisis, crazy politics, and uncertainties we are surrounded by beauty and in beauty we find abundance for the spirit. It takes us to realize the abundance in our lives and through activity and rest we are better able to see what surrounds us, feel what moves us, and give thanks for what we do have in our lives.  Happy Thanksgiving!