Something Better = Something Different

Change or die.  There really is no alternative.  At the cellular level, we're changing all the time: cells die and they reproduce, with no awareness on our part. My goodness, in one year you'll have a completely different skin!  In much the same way the world keeps turning, although so slowly we can’t perceive it and we of course we can’t control it.  Change happens - and we can either go with the flow,or resist at our own peril.

But what about the changes we can control, the "how we think, feel, what we say and do" changes, the ones that either bring life or death to our relationships, physical health, community and workplace?  These are the really tough changes, and they can be painful - although perhaps not as painful as staying stuck in a place that isn't working for us anymore.  Discomfort can be a great catalyst.

Making these changes takes willpower, persistence, patience, in fact everything our culture is not a big fan of.  This is America! The land of convenience, immediate gratification, plastic surgery, Prozac, “lose 10 pounds in 10 days," and instant celebrity.  It’s easy to get lulled into laziness, an attitude that derails our health, sabotages our marriages and other relationships, and puts our careers and goals on the slow boat to China.  

Attitude. Mindset. Thoughts. World View. These are the interior spaces where change is born or buried, and only we are responsible for our lives and the thoughts that create them.  Trying to change other people is really exhausting, isn't it?  And usually fruitless,  so why not shift our energy toward higher purposes?  Like creating a life we really want to live!   Key insights from the blending of psychology and neurosciences show that by choosing the thoughts we hang on to and the ones we let go of, we can establish permanent new thought patterns, transforming our lives from the inside-out: emotionally, spiritually and physically.  Good news, you're not stuck!  Through the power of intention, or mindfulness, the glass half-empty can really become a glass half-full! 

Habitual thought patterns are like the tire tracks in a muddy road.  The mind naturally slips into them, and it takes focused effort to steer one’s mental energy in a different direction.  Those tire tracks are your default position-- I have mine, we all do. They're the culmination of our family of origin, our past experiences, our social environment and present circumstances.  But don’t we really want a new and better framework from which we see ourselves and the world?  Without changing something, that just won't happen - we can make the choice to speak life to ourselves and to others, and to act in ways that bring renewed vitality and joy into our own lives and the world around us--we can all be life-changers, starting with our own lives!

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So what’s your first step?  Make a decision.  Decide to live intentionally, not haphazardly, and take aim at something! What kind of person do you want to be, what characteristics or virtues do you admire, how healthy do you want your body and life to be?  Go ahead and write your thoughts and goals down, tape pictures and inspiring words on the fridge or your bathroom mirror, and refocus your mind on being the person you want to be.  Visualizing the changes you want to make can help you see yourself walk them out.  Just like a professional athlete getting ready for a big event, you're getting ready to WIN!  Refocus your mind on those thoughts every day and commit to act and speak in ways that re-affirm your intentions.  

Next step?  Don’t procrastinate any more-- just do it, and now!  To arrive at something better, you have to do something different.... And that will involve action.  It's impossible to learn any new skill or develop new habits without consistent effort daily.  And we're talking about small changes,  small decisions, and all adding up over time - not huge leaps all at once!  Experience tells us that doesn't work long-term. Real change takes time.  If we want to change the path we're on,  we have to steer in a different direction and keep our hands on the wheel!

Your WILL creates the right ACTIONS, leading to your best RESULT.

You may already know that change can be threatening to others who have found solace in the old you-- and then there’s always the struggle against the tide of culture!  So be prepared for resistance, and decide on the front end how you want to handle it.  Don't expect an easy ride--there will be bumps and a few unexpected curves, and you just might run off the side of the road at times. That's ok!  Give yourself grace when that happens, but get right back on your determined path, and never let yourself lose sight of where you're headed!  Just as your muscles can’t get any stronger without the stress of resistance, your willpower won’t get any stronger unless you exercise it!  Instead of telling yourself I won’'t  or I can’t  try this:  I WILL  make better choices in what I eat, I WILL make time for exercise this week, I WILL be a better friend, a more loving spouse, a more effective employee, a more compelling leader.  It's a pattern that will become your new habit.  What are your "I Will's" ?  Declare it! Do it! See it!

I’m always ready for change in areas of my life, and if you’re reading this I’ll bet you are too.  I think together, we can create something much different and much better, in our own lives and the world!

Would you share this today with a friend that may need some encouragement?  Maybe they're in a place where they have given up trying and just need to know ALL things are POSSIBLE!

Be Well- Carol  


I am here to be part of your Front Row Cheering Section!  I truly believe Holistic Health Coaching is the missing link in most people’s efforts to create successful long lasting changes to their health and their quality of life overall.  I am ready to be your Coach, your Mentor, your Accountability Partner, and your Cheerleader!  Contact me today!  Also, find out more about my Personal Training services on my website (I have some GREAT specials right now, including a Training & Health Coaching combo that will ignite the fire of change for you!)  and sign up for my e-newsletter at the bottom of this page, chock full of fresh inspiration for your Best You!

Your Body is In Love with You

Think about it for a moment. Your body’s whole purpose is to be a home for your spirit, a frame for intentional movement, a space for your life-sustaining organs, a daily companion for your soul. A vital resting place at the end of the day and a launch pad at the beginning, it’s what we do between the waking and the sleeping that greatly determines how well our body lives. Your essence—your energy-- is the meaning for it’s existence, and it will do everything it can to protect you, to support, energize, heal, rejuvenate and strengthen you from the inside out.. If this isn’t a beautiful expression of Love, I don’t know what is!

Sunset on the Ocean, Cape San Blas   Sometimes, after an intense day, sleep just doesn’t come. Unwinding mentally so you can rest involves unwinding physical tension. Begin with your feet. Take a deep breath in thru the nose and hold it while you stretch your toes wide apart. Then exhale thru the mouth and relax. Now squeeze your toes as if you were making fists with your feet and hold, hold, hold your breath. exhale as you relax your toes. Then lift your leg 2 inches off the bed and squeeze your leg muscles; exhale and drop your leg. Move to the other leg. Makes fists with your hands, lift your arms 2 inches off the bed; exhale deeply as you drop your arms. Lift your legs and your arms and squeeze your belly, then exhale and release. Finally, squeeze your face like a prune and, on a big exhale, let go. Sink into your mattress… .

Sunset on the Ocean, Cape San Blas Sometimes, after an intense day, sleep just doesn’t come. Unwinding mentally so you can rest involves unwinding physical tension. Begin with your feet. Take a deep breath in thru the nose and hold it while you stretch your toes wide apart. Then exhale thru the mouth and relax. Now squeeze your toes as if you were making fists with your feet and hold, hold, hold your breath. exhale as you relax your toes. Then lift your leg 2 inches off the bed and squeeze your leg muscles; exhale and drop your leg. Move to the other leg. Makes fists with your hands, lift your arms 2 inches off the bed; exhale deeply as you drop your arms. Lift your legs and your arms and squeeze your belly, then exhale and release. Finally, squeeze your face like a prune and, on a big exhale, let go. Sink into your mattress….

I have learned over the years to return the love my body has for me, to express my gratitude .for its constant attention, whether I am awake or asleep (because our bodies are always “on”). I have learned how to feed it healthy foods that won’t hinder it’s ability to help keep me well,, how to pamper it with self-care habits that keep it relaxed, strong and limber, when to give it rest and when to put it to work, what it needs to feel joyful and content, how to shield it from worry and anxiety—and when I can’t do that, how to help it manage the negative energy that comes my way, whether I like it or not. Above all, I’ve learned how not to repeat the destructive path that I was on as a young woman who didn’t know any better than to push herself beyond her limits and gauge my body’s worth by the opinions of others and my own very narrow view of life. I do all of this imperfectly of course, but my strong will is joined at the hip to live a life filled with vibrancy and purpose!

Sunrise on the Bay, Cape San Blas  Ahhh… It’s easier to respond to whatever the day may bring if we spend a moment centering ourselves. Start with 3 gentle breaths in and out of the belly. Then bring your hands to your center chest and imagine taking a long, long breathe in from the soles of your feet through the top of your head, intersecting in the heart. Exhale slowly and deeply through the mouth and feel your ribs soften downward under your hands. Do 2 minutes of this and mediate on how you want to respond to people and situations today. Speak a prayer of thankfulness and ask for guidance—notice a feeling of focus and ease!

Sunrise on the Bay, Cape San Blas Ahhh… It’s easier to respond to whatever the day may bring if we spend a moment centering ourselves. Start with 3 gentle breaths in and out of the belly. Then bring your hands to your center chest and imagine taking a long, long breathe in from the soles of your feet through the top of your head, intersecting in the heart. Exhale slowly and deeply through the mouth and feel your ribs soften downward under your hands. Do 2 minutes of this and mediate on how you want to respond to people and situations today. Speak a prayer of thankfulness and ask for guidance—notice a feeling of focus and ease!

Your body is in love with you! What will you do to return the love? This affair is meant for a lifetime and it deserves your attention, nurturing and a clear vision for it’s future, one that is sustainable and brilliant!

When mindful awareness, focused breathing, strengthening and lengthening of joints and muscles, intentional balance and alignment and personal commitment come together for my Personal Training clients, they are on their way to a whole new health paradigm. This is how I train, this is how I coach, and this is how someone’s courage to try something new truly changes their life. I would love to help you find that sweet spot!—contact me and let’s start a conversation about your unique needs and how you want to love your body back. (P.S. I have some great specials this summer on training packages of 10 and there’s no time like the present to create a better future)

Be Well! Carol

Find more info about my Personal Training and Health Coaching programs here!

My precious daughter Savannah and me, Cape San Blas—our happy place! We’ll be there again this September for my birthday and I can’t wait!

My precious daughter Savannah and me, Cape San Blas—our happy place! We’ll be there again this September for my birthday and I can’t wait!


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thing 1, thing 2, thing 3!

When it comes down to it, it's just plain ole common sense that can teach us how to be healthy and stay fit. Truly, we just have to calm down, get rid of the constant current-fad static that only confuses, and think back 40-50 years at what history shows us!  If you weren't alive then, I'll be happy to describe it :)

First, people MOVED!  It was part of our everyday lives. We were all active, adults and kids.  We worked in our yards, played with our friends, and engaged in sports.  As a kid, I was on my bike or walking to a friend's house every weekend and sometimes during the week.  We weren't sitting in front of a computer, or glued to video screens or tv. I did enjoy though watching cartoons on Saturday mornings and Dark Shadows after school (addicted!) Click on the link.

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2nd, we FED OURSELVES!   We ate 3 meals a day with  snacks in between. We ate REAL food that was mostly home-cooked and families sat down together for dinner in the evening. My mom sent my brothers and I off to school in the morning with a stomach full of eggs, bacon and toast (or oatmeal and juice) and she packed our school lunches every day (a routine I continued with my own kids). We didn't have the enormous array of processed foods that we have today--the aisles upon aisles of chips, crackers, bars, boxed and frozen dishes. And the processed foods we did have back then was healthy compared to today's offerings which are packed with artificial ingredients, lots of soy and corn, fillers, flavors, colors and devoid of live vital enzymes and natural vitamins and minerals, and all designed to be as cheap as possible, thus keeping food manufacturer's profits high.  Our body's Metabolic system knows what to do with the REAL stuff--but the fake?  It's confused!  And dysfunction follows, causing a cascade of unfortunate events leading to disease.

3rd, SUGAR wasn't KING!

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We had treats for sure, my mom fixed dessert a few times a week--of course you couldn't have it unless you ate your dinner!  But there wasn't the abundance of sodas, energy drinks, flavored waters, artificial sugar, cookies, cakes, and bars in our cupboard and refrigerator.  Today we're inundated with these sugary calories every time we turn around, whether at home, the office or the grocery checkout line.  Not only does eating sweets constantly destabilize our blood sugar--leading to inflammation, fatigue, dehydration, insomnia, lowered immune system, and higher risk of chronic diseases--but it piles on the weight.  One soda per day for 365 days per year adds up to a 15 pound weight gain yearly--that's one big reason people consistently gain weight over time--too many calories, mostly from sugary sources, and we're NOT MOVING. Less than 50% of Americans exercise 3x per week for 30 mins, and more importantly most people are not active at all during the day. 

Back in the 60s and 70s, "Diets" were pretty unheard of and obesity was extremely rare.  Diabetes was something you might occasional find in an older person and Heart Disease was also uncommon--I knew more about it because I had it in my family.  You never heard about someone being on medication for cholesterol or blood pressure. And Cancer was never a childhood disease and only touched a very small number of adult lives.  Now these chronic diseases are epidemics, and sadly most of them are called "lifestyle diseases" because lifestyle factors far outweigh any genetic factor when it comes to determining risk to the individual. 

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So why is it so hard to just take this practical common sense to heart and start making head way?  Well, it depends on how comfortable you've become with your status quo, how well you can "rock the boat" and manage living with a little discomfort for a short while as your brain gets rewired to think and feel differently. Changing habits that have developed over a lifetime is never the easiest thing, but it is the only thing you can do to make a 180 degree change in the direction you want to go. There are truly no quick fixes that won't boomerang back on you, no supplement, shot or pill that's going to create long-lasting change.  Creating new healthier patterns of behavior takes your desire, your brain, your will and your daily commitment.  Once you start though, it gets a lot easier as momentum builds and that starts to propel you a little faster towards your goal--but you've got to BEGIN, and there's no better time than NOW!

What has changed in our culture is  EVERYTHING.  We move less, we eat more and more that isn't REAL, and we consume far too many sugary calories.  We could add to this an overload of unmanaged stress that hampers our ability emotional, mentally and physical to take true ownership of our bodies and lives, and practice self-love and care.. These are the areas I work on with my clients as a Wellness and Nutrition Coach and Personal Trainer--it's a 360 approach to lifetime health and wholeness.  Just reach out if you need help creating the healthy life that you really want--for you, for the people you love.  My work is my passion and I want the very best for your life!  Contact me here

Try to keep thing 1, thing 2 and thing 3 in your mind this week and begin to act on good, practical common sense advice from the past that will create a much healthier future!

Be Well! Carol

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Stability, the spine, your health!

As a Personal Trainer and fitness instructor, I can just look at my clients and see in their stance the toll that emotional, mental and physical stress is taking on their physical bodies; the fatigue and muscular imbalances that hunch the shoulders over, compress the spinal column and constrict the breath and energy flow through the central organs.  Creating alignment and stability in our physical frame by developing core muscles that support our spinal column is foundational for any other body work we do.  What we don't see on the outside is how poor posture affects the functioning of our physiological and organ functioning and this is crucial to our overall health! 

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A spine that is lengthened, not compressed, is a more open channel for energy to flow thru, and each organ of the body has its natural position and place that is, to a large degree, maintained by correct alignment. Physiological and organ function depend greatly on a neutral and supported posture. This also affects our ability to fully breathe, because the diaphragm--the primary muscle responsible for breathing--is attached to the ribs, spine and hip flexor muscle. Rounded shoulders prevent the rib cage from being able to fully expand, which interferes with our breathing---this is very important to understand and can make all the difference in the world in your health!  

The very first thing I work with new clients on is their alignment and foot placement--the integrity of the entire frame begins at the foot!   So I analyze foot strike--do they strike heavily on the inside of the foot or outside, check knee-to-toes alignment--and how we can improve if needed--and then we work on getting strength and flexibility all throughout the foot and the ankle.  This is when we start working on achieving and maintaining neutral posture thru core strengthening:  The most important function of a neutral posture is to keep the body in an upright position and supporting the frame against the pull of gravity.  If there is dysfunction in the alignment, excess stress and weight is put on muscles and joints which can lead to a significant amount of pain and discomfort.  And if you've ever had this type of back pain you know what this is about!

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What is neutral posture?  The head centered over the shoulders, shoulders pressed down & back,  back pulled up out of the hips and chest lifted, knees slightly bent, a gentle pull-in of the belly-button to engage the abs, and feet stable on the floor with your body weight distributed between both feet.  Whether seated or standing, we always want to keep the back lifted, and not settling into the hips--it's as if a string is attached to the back top of the head pulling you towards the ceiling and another string is attached to the tail bone pulling you towards the floor.  Once you learn how to do this and start to practice it in everyday life, it doesn't take long to get to the point where it just occurs naturally without much thought.  And when carrying a heavy backpack, purse or briefcase on one side, the ability to keep the spine in alignment and supported is even more important to avoid imbalances leading to chronic pain.

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Its also amazing how much more confident people look when they walk into a room with a balanced upright posture!  Have you ever noticed that?  Body language is powerful and confidence attracts others to us, improving our ability to feel connected with our inner strength and more positively engaged with others. This is one lesson I learned from my mom as a young girl, being always taller than anyone else till I turned about 13 which made me want to hunch over.  And yes, my mom did make me walk across my room with books stacked on my head everyday--ha!  But she was right--Thanks Mom!

Become more aware of your posture during the day by hitting the pause button and checking in with your body! 

Let me help you find your perfect alignment and best health! We will have you walking taller, feeling stronger and living healthier in no time!  Contact me here

Be Well!  Carol   

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Protein Crazy!

It seems that everyone these days is concerned with protein--and no wonder with all the food and drink products being advertised and supplements hocked by so-called fitness "experts". Typical questions I get from clients and curiosity-seekers: "Am I getting enough? Doesn't protein help in losing weight?  I have to eat meat to get protein, right? Should I buy a protein powder?"

As if we really need to be concerned about not getting enough protein! Americans typically eat WAY more than they need, and especially in animal products and protein supplements. Protein is an essential nutrient that plays a key role in how our bodies function, but despite all the hooplah about high-protein diets, our protein requirements are really not that much: only about a third of a gram per pound of body weight.  

"Protein should provide about 15% of an average healthy person’s daily calories. As a rule of thumb, people of both sexes and any size will do fine with about 60 grams of protein a day". 

If you are a meat-eater, about 6-12 ounces of meat per day for example, will more than fit the bill!  If you like eggs, one egg is 6 gms protein and two eggs gives you 1/4 of your daily protein needs! (This is not an estimate for professional athletes or bodybuilders, this is only for the average person who is reasonably active). If you are active and a regular exerciser, you will need a little more protein in your diet.  Very important for my girlfriends out there!: A woman’s risk of breast cancer goes up significantly the more animal protein they consume, so it’s recommended that women only have one serving of animal flesh per day, and one serving is about 5-6 ounces, or visually the size of your palm.  In fact, eating a high-meat diet is related to a much higher risk for many diseases in both males and females, especially heart disease and colon cancer. Excess dietary protein creates more uric acid which upsets ph balance, increases calcium loss in the urine, raises the risk for osteoporosis and kidney stones, and results in more inflammation throughout the body.  Joint pain?  Two things I look at first with a new Health Coaching client:  meat consumption and water intake. Dehydration affects the joints and nerves and will create and increase pain.  To avoid weight gain or to lose weight, you certainly don’t want to take in more protein than you need. Your body will use the protein it needs and actually just store any extra as fat!  

A greater concern than "how much?" is "from where?" Meat sourced from factory farms that raise animals loaded with growth hormones and antibiotics, fed mostly GMO corn and soy,  and in an environment that fosters diseased and terribly stressed animals is not a healthy source. These also increasingly harbor salmonella outbreaks. Whenever possible, look at local sources of animal meat raised on sustainable farms concerned with the ethical treatment of their livestock. Otherwise, I'd say purchase the highest quality you can--which will be more expensive--but eat smaller amounts of meat, and start moving towards a more plant-based diet. Your health will be vastly improved and you will spend less on your food budget! 

If everyone were to adopt a whole-food, plant-based diet, I believe we could lower our healthcare costs by 70-80%” Dr. T. Colin Campbell, PhD

And then we get to the part where I tell you that veggies also have protein in them. And that it's possible for many, but not all, to get plenty from plant sources. Learning what works best for you is an experiment worth exploring!  Did you know that one cup of cooked lentils provides you with almost 18 grams of protein and 16 grams of fiber?  Lentils are also loaded with iron, zinc, phosphorous, potassium and folate. In fact, plant foods are a great source to fill your protein needs. Including more plant sources of protein will also offer more a lot more health benefits including live enzymes, lots of antioxidants to fight free-radical damage, healthy gut bacteria, more fiber and loads of essential nutrients. There are lots of nutrient dense foods with a high protein content!

Just keep in mind, it’s always more important to eat a varied diet than to isolate and focus on any one nutrient. Whole Real Foods that you mostly prepare at home are wonderful nature packages with nutrients that all work synergistically to give your body exactly what it needs. 

if you're ready to really and finally reach your health and fitness goals--which includes learning how to eat super-nutritiously, how to cook and prepare delicious, quick and inexpensive meals, have a stronger body and more resilient immune system, and to create a healthier lifestyle in every way--contact me!  This is what I coach, teach and live everyday!  Check out my website: www.bestuwellness.com and the different programs and services I offer.  Then reach out!  I'd love to talk to you.   Be Well!  Carol

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Happy Spring Quinoa Salad! w/Herbed Avocado--Yuuumm!

Have I told you how much I LOVE cooking? And of course EATING too!   I sometimes have a health coaching client that doesn't really cook at all, and part of my job as their coach is to teach them how easy and healthy it is to prepare something luscious in a short amount of time!  There's something about using what you have in your own kitchen to create delicious, nourishing and beautiful meals that just makes you feel more satisfied, more in charge of your life and more able to meet your health goals. All of the ingredients in this gorgeous meal-in-a-bowl are clean, detoxifying and healing--and perfect for warm weather! Super shout-out to COOKIE + Kate for this adapted gem!

1. To cook the quinoa: In a saucepan, combine the rinsed quinoa and 1 cup low-sodium veggie broth and 1 pat of butter or 1 Tbls olive oil.  Bring the mixture to a boil, then cover and reduce heat to a simmer. Cook for 15 minutes, remove the pot from heat and let it rest, covered, for 5 minutes. Season to taste with sea salt.

2. To toast the sunflower seeds: Pour the seeds into a small pan. Heat the seeds over medium heat, stirring frequently, until they are fragrant and turning golden on the edges. Remove from heat.

3. To make the vinaigrette: In a small bowl, whisk together the olive oil, lemon juice and zest, mustard and honey until emulsified. Season with sea salt and black pepper, to taste.

4. To prepare the avocado: In a small bowl, combine the chunks of avocado, lemon or lime juice, chopped fresh herbs, minced garlic, coriander and sea salt. Mash with a fork until the mixture is blended and no longer chunky.

5.  Assemble the salads: Divide the arugula and quinoa between two large salad bowls. Drizzle lightly with vinaigrette (you will have leftover vinaigrette) and toss to coat. Divide the radishes and carrots between the two bowls, top with a sprinkling of sunflower seeds, and add a big ol' dollop of herbed avocado. Serve!

We need a revolution. Cooking real food is a revolutionary act.* We have lost the means to care for ourselves. We have now raised the second generation of Americans who don’t know how to cook. The average child in America doesn’t know how to identify even the most basic vegetables and fruit; our kids don’t know where their food comes from or even that it grows on a farm
— Dr. Mark Hyman.

Dr Hyman was one of my professors at my Integrated Wellness and Nutrition School (IIN) He's the Medical Director at Cleveland Clinic’s Center for Functional Medicine, the Founder of The UltraWellness Center, and a ten-time #1 New York Times Bestselling author.  Check out his article Why Cooking Can Save Your Life and you might get even more inspired!

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Be Well!   Carol (and Henry the Beast!) 

 

Ingredients:                      

¼ cup olive oil                                                  

1 lemon zested and juiced                              

1 teaspoon Dijon mustard                              

½ teaspoon local honey                            

Dash sea salt                                              

Lots of freshly ground black  pepper            

½ cup quinoa, rinsed under running water in a fine mesh colander

2 garlic cloves, pressed or minced

2 teaspoons olive oil

4 cups arugula

2 radishes, sliced into super thin strips or rounds

3 carrots, peeled and then sliced into ribbons with a vegetable peeler

3 tablespoons sunflower seeds

Lemon vinaigrette

¼ cup olive oil

1 lemon (preferably organic), zested and juiced

1 teaspoon Dijon mustard

½ teaspoon honey

Dash sea salt

Lots of freshly ground black pepper

Herbed avocado

1 large avocado, diced

¼ cup olive oil                                                  

1 lemon zested and juiced                              

1 teaspoon Dijon mustard                              

2 cloves garlic minced

Dash sea salt                                              

Lots of freshly ground black  pepper            

 

The season of Brotherly & Sisterly Love--join me!

The Holidays can be wonderful and joyous times to be together and count our many blessings, but they also bring their own stressors:  family "togetherness" tension, the exhaustion of over-scheduled calendars, increased financial stress, guilt and remorse about the expectations of others, and deep sadness and grief that is overwhelming for some around us.  As we go about our daily work and social interactions, let's keep our eyes open to see those who need comfort, whetherencouraging words, a family meal, a handwritten note, a kind and knowing look ("I see you") or maybe a big hug.  In being present and open to the needs of others--not expecting to receive, but to give--the season becomes more magical and meaningful! 

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The Winter Season is always a reminder to slow down, and take the time to create space for quiet reflection, restoration, awareness of breath, focusing on gratefulness and the honoring of the true needs of our body, soul and spirit.  If you're in Nashville, join me for a special candle-lit Bodyworks Winter Solstice Mat Class on Thursday December 15th, 6-7pm at the Shelby Park Nature Center. Call to reserve your spot: 615.862.8539,  space is limited!  We'll have some healthy nibbles and raise a glass to the season--after workout, of course!.... In lieu of a class fee, please bring nicely used warm coats, scarfs and gloves for our homeless brothers and sisters! I would love to connect with you--Feel free to reach out and contact me here   Be Well!--Carol