I AM strong! I can push through anything! I can do all things through Christ who strengthens me!  It is OK to feel uncomfortable!

I set a goal to run 1 mile and like it in 30 days (the end of my current 90 Day Challenge).  I am on day 20.  I started by walking 1/4 mile, running 1/4 mile (twice).  This week I increased it to (walk1/3, run 1/3) twice and that was my goal when I went out today.

I didn’t feel much like running this afternoon.  I felt lethargic and hot.  I thought that I wouldn’t make it past running the first 1/4 mile.  When I reached it I thought, ok, just a little ways to go and I can walk again or maybe just quit.  But then, something happened.

As I focused my site way ahead on the trail, I began to chant to myself:

I AM strong! I can push through anything! I can do all things through Christ who strengthens me!  It is OK to feel uncomfortable!

Suddenly, I was focused on pushing through to 1/2 mile.  That may not sound much to many of you, but for someone who hates running and has never been good at it (except for when I was child), 1/2 mile is a BIG deal!

Oh my goodness!  Could I do it?  I hit the 1/3 mile mark and although it would have been easy to resume walking, I strangely kept going as I chanted:

I AM strong! I can push through anything! I can do all things through Christ who strengthens me!  It is OK to feel uncomfortable!

And, I DID IT!  I made it to 1/2 mile.  Well now what?  Do I walk a 1/2 mile back?  I could but I thought no, I should only rest 1/4 mile, which is what I did.  I walked 1/4 mile and ran another 1/4 mile and finished with a 1/4 mile cool down.

Wow!  I am pleased as punch with myself, what I consider a big YIPPEE! for the day!

Here’s the thing.  I seriously don’t like to feel uncomfortable.  That is why I don’t like to run because I don’t like the feeling of losing my breath.  Aren’t there a ton of things in life that make us feel uncomfortable?

Working through things that make us feel uncomfortable (things that are good for us and authentic to who we are), makes us stronger, builds more character, and reveals more of our authentic selves!

I want to be strong, true, and authentic.  I want to know that I can push through when the going gets tough no matter what it is!  And because of that?  I WILL be running a mile with ease by the end of the next 20 days.  Yay me!

Exercise is self-nurturing.

Yes! It really is!  However, in my coaching practice I discourage my clients from including exercise as part of their self-nurture challenge until they are able to get beyond equating exercise with punishment.  Let’s face it, most people hate exercise and self-nurture is about doing things that you love.

I am here to tell you that it is possible to turn exercise into a beautiful, loving, self-nurturing activity.

Realize that your body is an amazing machine that works hard to keep you functioning.  A lot of people take care of their cars much better than they take care of themselves, but I know that’s not you, right?! Of course not!

When I learned to tune into my body at the gym, wow!, did my workouts change and so did my results!

As you workout you do want to push yourself to get the results that you are after, but while you are pushing yourself, you are doing so in a coaching manner.  You can have a difficult workout, but not in an ugly, degrading and/or punishing kind of way.  Your thoughts want to be more from a place of encouragement and celebrate your improvement even in the smallest way.

But here is where it really changed for me when I discovered Supta Baddha Konasana, a restorative yoga pose.

After my workouts I lay in this restorative pose and really tune into my body allowing myself to feel the work that I just did.  And while doing so, I think about all the different systems at work, I imagine the new muscle being created along with excess fat and toxins  being discarded and flushed out of my body.  While I’m visualizing and meditating on all of this, I move into a spirit of gratitude and thank my body for all that it does for me and for the work that it just did, and reaffirm my body and self that I will continue taking good care of me because I love me.

No matter where I am exercising, at home or in the middle of a busy gym, I will take 5-10 minutes for Supta Baddha Konasana.

Girlfriends, this is such a powerful technique.  I encourage you to try it and watch how a shift about exercise begins to take place.  And, overtime, watch your results improve!

Are you ready to add exercise to your self-nurture practice?

Stay tuned for how to use Supta Baddha Konasana a different way that will make you feel like a queen!

Click =>Join the 90 Day Challenge

Friday, February 18th is my birthday! This is not something I typically announce but this year I am.  It is a special milestone that I am excited about AND I am giving myself the most awesome gift ever!

Guess what it is!  Give up?

A healthier fit body!

And how am I going to achieve that?

Yes! Through a 90 Day Challenge that I am doing with Dr. Cheryl Townsley!

I love fitness challenges!  I did one 2 1/2 years ago and lost 30 pounds.  I went from a size 10 to a size 4.  You can see my before and after pictures in the post called “Weight Loss: Weigh More Than A Diet”.  The link is at the end of this article.

I know.  You are thinking to yourself that I must have gained it all back, right?  Wrong!  When you watch Dr. Cheryl’s video below about the challenge and her personal transformation,  notice what she says that happened to her body when she turned a particular age.  (That will also give you a clue about what age I am turning on Friday   )  In the last 6 months I have noticed a big change in my muscle mass, almost strange-like along with a few added pounds, less than ten but with my small frame I really notice it.

For my special birthday, I am giving myself the gift of health, not out of hatred and punishment, but out of love and care for myself through a 90 Day Challenge.  I am embracing who I am, the age that I am turning, and giving myself what I need to be strong and vibrant.  By doing so I can then give from a healthy joy-filled, love-filled cup to my loved ones and to YOU!

I encourage you to join me so that you can give yourself a healthier you as well.  Embrace yourself right where you are and join myself and Dr. Cheryl on this exciting transformational journey by taking the 90 Day Challenge. Let’s create a fun and supportive community of love and joy while we reach our weight loss and fitness goals together.

Are you in?  Let me know what you think in the comment section below.

P.S. … Have you figured out how old I am yet?  The clue is in the video!

For more information click here => 90 Day Challenge

Photo provided by Tom Curtis

Do you feel like a sitting duck in terms of your health?

In Part 1 of Breast Health vs. Breast Cancer I shared about how at one point in my life I was scared and felt like a sitting duck in terms of my health until I determined to become proactive.  That’s when my holistic health and wellness journey began.

With October being breast cancer awareness month I am focusing on breast health rather than breast cancer.  Let’s move away from what I call the sitting duck syndrome and be proactive no matter what your health is like at this moment.

So what can we do to be proactive in terms of healthy breasts?

1. Breast Lymph Massage: discussed in part 1 … click here => Breast Health vs. Breast Cancer

2. Maintaining a healthy weight & exercise

Please don’t brush off number 2 with a defeated yea yea I know.  The research that I found on how this proactive activity can impact our breast health is pretty amazing and I hope to offer you encouragement in this area.  Please keep reading!

“Dr. Walter Willet, Head of the Nutrition Department at the Harvard School of Public Health, concludes, “Probably the single most important thing women can do to reduce their risk of breast cancer is to avoid weight gain in adult life.”

Researchers from the National Cancer Institute state that women who are overweight are two to three times more likely to develop breast cancer. And don’t think this only applies to women that are obese. The risk increases at a BMI of 27, which is just slightly overweight. BMI is a function of height and weight, so for example woman who is 5’6″ and weighs 170 pounds has a BMI of 27.

Getting to and maintaining a healthy body weight is key to the prevention of many diseases, so make this a top health priority.” By Nadia Rodman, RD

Did you catch that last statement?  “Getting to and maintaining a healthy body weight is key to the prevention of many diseases …”.  So, if we want to be proactive in achieving and maintaining healthy breasts ladies, then we need to include being at a healthy weight as part of our plan.

That takes work doesn’t it?!  Sometimes it just seems easier if we can pop a pill whether it’s medicine or even supplements, but we are cheating ourselves with that kind of attitude.  The truth is there is so much that we can do for ourselves in terms of being proactive that doesn’t cost us a thing AND that will ultimately make our hearts sing with joy, but it does take a little effort.

You CAN do it!!  I know that you can!!

It’s the same thing with exercise.  Exercise is so healthy … we all know that.  And it makes us feel so much better.  (Side note: dieting without strength training leads to muscle loss which makes it harder to lose weight!)

Let’s tie this to breast health.

“According to a five-year study of more than 70,000 women conducted bythe American Cancer Society, the most active women had a 29% lower breast cancer risk compared to those that exercised the least.

Several studies have also validated the importance of exercise after diagnosis. One study of 900 women diagnosed with breast cancer found that those who did two to three hours of physical activity each week were 70% less likely to die over the next six years compared to those who were inactive” ~ Nadia Rodman, RD

Do you see that we don’t have to be sitting ducks?  We can be proactive in the area of breast health and, of course, these things impact more than our breasts. These things impact everything about our health!

What do you need to do right now to become proactive with your health?  What do you need to do right now to begin loving you!

Yes, when we take care of our health we are loving ourselves!

Achieving and maintaining a healthy weight along with exercise is a beautiful way to self-nurture.  And when you begin to look at it that way your attitude changes making it more of a pleasure rather than a chore.

Do you need help getting started?

Do you need help changing your mindset around weight loss & fitness?  Do you need a jumpstart?

There is so much emotional “stuff” in our physical conditions.  Just watch Biggest Loser and you’ll see all the “stuff”.

I am just an email away if you need help and support.

Here’s to healthy breasts!!

Love to all!!

Related Posts:  Breast Health vs. Breast Cancer

Weight Loss – “Weigh” More Than A Diet

[Audio] Insane Amount of Free Diet Information

The following was my facebook status update from this morning:

Sometimes our brains can run amok with too many thoughts & ideas that end up paralyzing us … especially during a time when we really need to be moving forward. Go do something different to change your energy like going for a walk. Let it all go for the time being and allow God, who is a God of order, to bring peace & clarity to you.

I posted that because I was so very stuck!  My brain was in a loop that was not allowing me to move forward and be productive… at all!  My stress level kept rising and fear was setting in … fear about all kinds of stuff.  You know how that goes.

I knew that I needed to do something to change things up … to change my energy as I say.  I needed to let go of everything so that I could not only feel at peace but also have clarity on what I needed to do next.

In other words, I needed to create a positive flow of energy once again.

Do you ever find yourself in a state like that?

My cat, Isabelle, often joins me on the porch. Today she watched me bounce. Do you see her in the corner on the table?

This is what I did:

1. EFT – Emotional Freedom Technique.  This is such an easy thing to do.  I have never taken a class nor have I gone to a practitioner.  What I know I learned from personal research.  I become very open as I tap and allow “whatever” to bubble up and then tap it away.  For more information about EFT you can go to:  http://www.eftuniverse.com/

1. Rebound – A rebounder is a mini trampoline that is fabulous!  It is important to purchase a quality rebounder as to not cause injury to yourself.  I bounced the day away!  Well, not really … I bounced for about 25 minutes.  The health benefits both physically and emotionally is enormous.

For that 25 minutes I worked every singe cell in my body and        made my lymph system very happy because it needs to be stimulated to keep it from becoming stagnant.  Rebounding is perfect for that!

I also rebounded out on my side porch as you can see from the picture so I was also able to be out in nature … an added bonus.

Between the EFT and Rebounding, my stress level has dropped significantly.  I am feeling a positive flow of energy that has opened me up to both giving and receiving in a way that has been playing out all day.

Whether it is rebounding, taking a walk, riding your bike, dancing, etc there are plenty of things that you can do that will help you bounce through your day.

What activities do you do that help you move forward when you are feeling stuck?  Please take a minute and share with us in the comment section below.

Here’s to bouncing!!

Shileen