Category: Breast Cancer

Posted on

Change your Thoughts, Change your Life

If you have followed me at all, you know that I had/have breast cancer, LOVE EFT TAPPING, and 100% believe that thoughts make or break us, in body, mind and spirit.

Thoughts are just that, thoughts. They are not true. They are that annoying voice in your head that just pops up with different thoughts (usually negative). Things that aren’t even true. However, we tend to listen to these thoughts over and over again, and relive them time and time again. But why? Because they are are self-talk. That negative self-talk that we think is helping us. It’s how our brain thinks it is taking care of us. When we have an event (again, usually negative), the brain remembers how we reacted to that event. So, when something happens at a later date that reminds the brain of that original event and how we reacted, it reacts the same way, to protect us. However, it isn’t really protecting us. It hinders us from reacting differently, until we can release those old beliefs and patterns.

We can also help change our beliefs by learning how to love ourselves. Many of us tend to believe that we are not enough. There is scarcity in our lives. We don’t make enough money. We never added up to what our parents wanted us to. We aren’t pretty enough, skinny enough, smart enough….blah, blah, blah!!! The trick is to start believing we are enough. I read a book by Kamal Ravikant called, Love Yourself Like Your Life Depends On It. Get it, read it. It is amazing. The author states that you just keep repeating “I love myself, I love myself, I love myself…” continuously. Now, I started doing this several weeks ago, and you really do feel different. More positive things start happening. He said he would fall asleep saying “I love myself, I love myself…” and would say it even when other people were talking with him. I started noticing myself saying it when I woke up during the night. My mind is usually going along with it’s negative self-talk, but now the self-talk is “I love myself, I love myself, I love myself….” It crazy!! Try it! I’m serious. The more you do it, the more it helps. Also, Kamal states that he looks in the mirror and says “I love myself, I love myself…” for 5 minutes. I started that, but 5 minutes does seem like an hour when talking to yourself in the mirror. But….do it. You feel great after. And, one last thing that I do that he talked about is to meditate while listening to music that is calming. Something you don’t usually listen to, that you can use just for this meditation. He sits on the floor leaning against the wall or couch, listens to the music, pictures a bright light coming down from the sky, and says “I love myself” on inhalation, and on exhalation releases any negative thoughts that pop in his head. Again, try this. I found some great meditation music and I can’t stop at 7 minutes. He stated he does 7 minutes just because the song he likes to use is 7 minutes long. I go on for about 20-30 minutes at times.

Another think that I do is my EFT (Emotional Freedom Technique) Tapping. I tap on negative thoughts I have been having and sit with that while tapping, then tap on releasing these old beliefs and thoughts. You don’t have to do anything special with Tapping. You can’t do it wrong. No special words. You can tap on any of the points (see below) and just rant about what negative thoughts you are having and that you “choose to release these thoughts (name what they are) at a cellular level.” You can state that “even though I am having these thoughts, I choose to love and accept myself.” If it is difficult for you to say “I love and accept myself,” just say, “I choose to accept myself.”

Try any and all of these tips. Give yourself at least 30 days and see how you feel. You are going to notice positive things happening. Then, Go For It. Act on the positive opportunities that come up. Don’t let it go. Don’t let your brain say, “Hey, you know that is never going to work. You’re not good enough!” Tell your brain, “I AM GOOD ENOUGH!”

Anthony Robbins says, “What you focus on, you. believe.” Think about that. It is 100% true. Because when we listen to our thoughts, we stay in that frequency. We get back what we give. So, by changing your thoughts, you are changing your frequency. When you fall off the wagon and get a little negative, get back on that wagon by doing the above exercises and get that frequency back up there. You Can Do This, so, Do It. You will love what happens.

Remember, if you change your thoughts, you can literally change your life. You are enough and you do deserve everything you want. Be it health, love, money, whatever. It is scary to think about just changing your thoughts, because many of us don’t realize that we are afraid to change our life. And, we may not even realize that we are afraid and that we actually are sabotaging ourselves, our lives. So, try this out.

For more information, email me at roberta.50wellfit@gmail.com or message me on Facebook, at Roberta Kalinsky. You can get my You Are Enough Program at www.wellfitways.com

Posted on

EFT Tapping Tutorial

 

If you follow me, you know what EFT Tapping is. If you don’t, I’ll give you a quick tutorial.  EFT (Emotional Freedom Technique), also called, Tapping, was founded by Gary Craig in the 1990s. It is like acupuncture but without the needles. Basically, you use your fingertips on either or both hands and tap on certain energy meridian points (as in acupuncture) to calm down and restore balance of the energy in your body. EFT can help both emotional and physical problems/issues. By tapping while focusing on a specific issue/traumatic event you can calm down the emotions you are carrying, and even release these old patterns that go along with the emotion.

HOW DO I DO THIS EFT?

First, let me tell you where the tapping points are:

  • Karate Chop (Side of hand, fleshy part) (KC)
  • Top of the Head (TOH)
  • Inner Eyebrow (IE)
  • Outer Eye (OE)
  • Under Eye (UE)
  • Under Nose (UN)
  • Under Chin (UC)
  • Under Collarbone (One inch down from collarbone then one inch out on soft tissue) (CB)
  • Under Arm (where bra strap hits) (UA)

First, you think of what is bothering you that you want to tap on. How intense is this feeling/emotion, on a scale of 0-10. Zero being it isn’t intense at all and 10 being VERY intense. Then place your dominant hand over your heart, then the non-dominant hand over. Take 3 deep breaths from the. belly.

Next,  start tapping on the side of your hand, where you would do a karate chop, the soft, fleshy part. You tap with either hand, tapping with your four fingertips, gently, while repeating a “Set-Up Phrase,” which is a short explanation of the issue you want to tap on. For example, you are upset that you got into an argument with your boss and she made you feel like you were incompetent. So, the setup phrase could be something like, “Even though my boss made me feel incompetent during our argument today, I deeply and completely accept myself,” while tapping on the side of your hand. You start with “Even though I have (this issue)…I deeply and completely accept myself.” You will say this 3 times.

Next, you will use the “Reminder Phrase.” This is a shorter version of what is bothering you. Using the above example, you could say, “Boss made me feel incompetent,” or “Feeling incompetent.” Anything that feels right to your words. It is important that you use what feels right to you. So, when you get that, you start at the Inner Eye or on the Top of the Head. You can do either. I tend to start on the inner eye, but do what is comfortable for you. There is no wrong way with Tapping. So, tapping gently on the inner eye (where the eyebrow meets the bridge of your nose) repeat, “Boss made me feel incompetent.” Then to the outer eye, gently tapping, “Boss made me feel incompetent.” Do approximately 7-10 taps, but you don’t have to count. It usually takes at least 7 just to say the Reminder Phrase. Don’t worry, it will still work if you do 5 or 20. Continue down each point, ending at the Top of the Head. Stop and take a breath and check the intensity (your 0-10). Has that intensity number gone down, up, stayed the same? Just feel how it feels. Repeat the problem, such as “Boss made me feel incompetent.” How does it feel? Same intensity. If it did not go down to about a 2 or lower and you have time, do the round again. If your emotions have changed, say that now you feel angry or hurt, you can change the Reminder Phrase to something that feels true to you. For example, “Feeling hurt.” Go through the points saying this reminder phrase. Keep going with the above pattern until you feel like it doesn’t bother you anymore. When you get to a 1 or 0 on the intensity scale.

I will be doing more video’s on this so don’t get frustrated. You can’t do it wrong. You can even just rant what you are feeling and just change points. If you still don’t feel comfortable, pick a point that feels good to you and just rant while tapping that point. Again, you can’t do this wrong. Make sure you keep going back to your intensity.

That is EFT Tapping in a nutshell. It is something to start with. Next, I will do a blog on Tapping for Breast Cancer. You can use Tapping for anything you can think of. Just feel the emotion while you are tapping. That helps that negative energy to release a little easier.

Try tapping and watch for my videos on my FB page “Women’s 50+ Wellness and Self-Care, or go to my website, www.wellfitways.com and join for your free gift and check out all my blogs and programs.

 

 

 

 

 

Posted on

Are you just having one of those days…or weeks…or months…?

Have you recently had one of those days (that probably is more like weeks or months…) that you just feel crappy? Like everything is coming down on you and you’re just trying to stay afloat and keep everyone happy, except what you are really doing is making yourself miserable and stressed?

We have all been there and, we all know that it is not fun by any means. It actually, is hell! Why do we, as woman, always feel like everything is up to us to make everything right, even at our expense? Well ladies, I’m here to tell you that this needs to stop! It is not good for our mind, body, or spirit. It brings on stress, which causes illness.

I’m here to tell you that we can change our ways. We just really, really, really have to want to, because, let me tell you, it sounds really easy, but it isn’t always easy to get there. Are you wondering, “what in the hell is this girl talking about?” HaHa! I’ve been there, as well.

It is about knowing what we really want and living it before we even have it. It’s about believing in ourselves and our wants and staying focused on those wants. Keeping our thoughts clean and positive, and not turning negative as soon as someone tells us something we don’t want to do or hear. Yes….it isn’t easy. However, if you want it bad enough, you CAN do it. You can stay focused on your wants and  then start to see things happening in positive ways that lead you to those things you want. To the life you want.

This life that you want is your birthright. We all deserve to be happy, healthy and prosperous. It’s our past beliefs and programs that have hindered us from receiving what it is that we really want. We sabotage ourselves from achieving the our goals and desires. We need to stop and start living the feelings that will help us receive instead of resist.

I have a little exercise for you to do:

1. Write down what it is that you really want in life. For example, a specific lake house that you want. Now, is it the lake house you really want or is it the feelings that this lake house will give you that you are looking for? Hmmmm….take a guess.

It is the feelings that his house will give you that you really want.

2. So, the next step is to sit quietly and close your eyes. Take a couple deep breaths and think about how that house is really going to make you feel. Is it going to make you feel happy, joyous, free, grateful, peaceful, courageous, secure…? Those are just some feelings. What feelings would what you wrote down give you? Write down all those that come to you.

3. Okay. Do you have those 2 steps done? I’ll wait… Now, the homework comes in. Start really feeling those emotions that you wrote down. Think of other things that would help you feel like that, also. Live each day really feeling that joy, gratitude and freedom and think about that thing you wrote down.

4. Start living your life as if you already have it. If you can, take a picture with it or by it. Meditate on this and picture yourself already having what it is you want; be very clear and specific. What are you wearing? Who are you with? How is the weather? Is it bright or dark? What is going on? Just be very specific and see as much as you can.

5. When you find yourself down about something, stop yourself and take a deep breath and get back into those emotions that what you want brings you.

As I said, it’s not that easy, BUT DON’T RUN AWAY…COME BACK! You CAN DO THIS! When somebody says or does something or you have a bad day at work and you just want to be negative and tell them what you really think, or maybe even agree with what they may be saying negatively to you or about you, PLEASE, just stop. In this practice, you must be in control of your thoughts and moods. As Tony Robbins says, “Energy flows where attention goes.” You need to have clarity about what it is you really want. Only then can you start focusing your energy on that and become “obsessive” about it. Then, watch amazing things begin to happen.

All you have to do is be clear on what it is that you want. Write it down. You can even put it on your refrigerator, on your computer, in your car, on your bathroom mirror. Write down what positive emotions having this would make you feel. Go ahead, write down all the emotions.

For more information on my programs, go to www.wellfitways.com.

If you need help with this, join my 1:1 program for a tailored program to fit your needs.

 

EXPECT MIRACLES!

Posted on

Breast Cancer and Fitness…

Breast cancer does not have to be the end of living..it may be the beginning!  I have Estrogen-positive breast cancer, that was stage I, grade 3. If I had not gone to get it checked because I felt a huge, finger-like lump in my right breast (that was nothing), I would not have found that I really did have a mass, but not the one I thought was a problem. Life has a way of showing you the way! That day was a blessing and I’m very grateful for it.

The day after I had my first surgery, I was exercising my arm. I had 1-2 lymph nodes removed (one was a lymph node, the other turned out to be fatty tissue). Having worked in the Occupational Therapy field for over 30 years, I knew what I needed to do. Range my arm in every plane so that I wouldn’t get lymphedema and stiffness. Ask your doctor a lot of questions.  Ask when you can start exercising and how much; what, if any contraindications you may have. When you get that information, do what you are told. Don’t go crazy exercising. You don’t want to hurt yourself, you just want to get back into moving your arm and feeling better, following what they are telling you, specifically.

I knew what to do, and I knew the importance of getting back into exercise, also being a Certified Personal Trainer, working with women over 50. There are people who feel they shouldn’t or can’t exercise. Again, check with your doctor, but exercise is so important after breast cancer surgery to get the fluid moving to prevent lymphedema, to keep your range of motion, to feel better, to feel Alive! If you have never been an exerciser and just don’t like it, try Yoga, Tai Chi, anything. It is wonderful for not only your body, but your mind and spirit.

Usually you can start the day after surgery, but again, check with your doctor. If you are not new to fitness, you will probably feel better physically and mentally, and usually will be more motivated to get back into it. Do not do any exercises if you have drains and stitches. Talk with your doctor to get the okay after those are out.

My fitness is mostly intended for women who have had a lumpectomy/partial mastectomy. This is what I had and feel more comfortable talking about. I know what I did and what helped me, personally. Still, get the ok to start. If you ever feel worse, feel pain, or off balance/dizzy, stop immediately. Keep hydrated and start with a chair or counter in front of you. You can even start in a seated position. I will be doing a video on chair exercise to get you started. I did this just to be on the safe side, working my way up as I felt I could.

Range of motion exercises on the surgical side arm will help make dressing, combing your hair and moving around as usual much easier. You will notice a tightness in your arm on the surgical side. You also will feel a numbness, tingling, weird feeling from any lymph node removal. I still have some of the strange feelings you get from the lymph removal, not as bad as I did, but a year-plus out, I still get occasional strange sensations under my arm. If you get nervous about something you feel or are doing, call your doctor or nurse. They will help you and will know your personal situation and give you the best answers.

Let me give you some good, quick exercises you can do to start with. First, check with your doctor!

Deep breathing. Imagine having a balloon in your abdomen. Inhale through your nose and picture that balloon filling up with air. You can keep one hand on your abdomen to make sure your hand is going in and out. When you inhale, you are expanding your abdomen and your hand will move out. Now exhale and picture the balloon contracting and your hand moving back in towards your spine.  If this is difficult for you, lay on your back and bend your knees with your feet flat on the bed or floor. When you lay like this, you automatically start to breathe from your abdomen. It will give you a feel of it.

Do this deep breathing while expanding your chest and abdomen until you can’t inhale any more. Then, relax and breathe out, with your tummy going in towards your spine. Do this about 5 times every day. You will feel great after this. It helps to clear your mind, as well. You can even make a deep sigh sound when you exhale to release any stress.

Another breathing exercise is to follow the instructions above, but when you are inhaling and expanding your abdomen, picture a calming, white light coming in through your whole body, then exhale and picture black toxins and stress leaving your body.

For your upper extremities, if you are having a difficult time lifting the surgical arm, fold your hands together, as in praying. Use the non-surgical arm strength to help life the surgical arm. Lifting both arms up over your head. Stop if it hurts. Go slow and take your time. Make sure you are breathing in through your nose when your arm is going up, then exhale through pursed lips bringing your arm down. I started with about 10 repetitions. Again, follow your doctor’s orders. They usually give you a handout on exercises to do and how many reps. Follow this handout.

So, the first exercise is raising your arms up over your head and down, again, only going as high as you can, and increasing as you can. The second is to bring your hands to your chest and then straight out. You can do this with your hands folded together or not. Do not use weights until allowed. Do this exercise about 10 times.

Then, with hands folded, straight out and chest height, slowly bring both arms to the right side, then to the left. Again, about 10 reps.

Then, bend your elbow, bringing your hand/s to your chin, then straight down towards your lap, doing about 10 reps.

You can also hold onto the back of a sturdy chair and do 10 squats, kick one leg out to the side at a time, then out towards the back. Slowly doing these exercises. If you feel dizzy, stop and sit down. Drink some water, as well. You always want to have water with you when exercising, Stay hydrated.

The last exercise I will give you today is to walk. If you are unable to get outside and take a walk in nice weather, take a couple laps around your kitchen or house. Obviously, outside would be nicer, but do what you can. If you are a little weak, make sure you have someone with you. Don’t take any undo risks. You have been through enough.

You have been blessed, for your body is telling you something. What is that something? Maybe it is to slow down, maybe start taking care of yourself, maybe to let go of past anger, hurt, resentment. The list goes on, however, there is a lesson. Meditate on it, ask questions. This is your blessing…to learn what it is you need to let go of. I’m not saying it is easy. Ohhhh, it isn’t. Parts are, but not all, but it is still a blessing, nonetheless. Learn what your blessing is and go with it. Live your life!

If you are interested in more like this, please check out my Trainerize Fitness Program, at www.trainerize.me/profile/50wellfit/Roberta.StackKalinsky/

EXPECT MIRACLES!!

Posted on

You Have Cancer…Now What??

roberta

Those of us who have cancer know that feeling of dread; your heart suddenly just dropping and everything becomes surreal. What happens after that depends on each individual.

You go through a process, a grieving process; because, in fact, you are grieving  a loss. A loss of your health. A loss of the life that you once had. After that, you can say, “I have cancer. That means I am going to die!” or, you can say, “Ok, I have cancer. What is my plan? How do I feel about it? What can I do to make a difference in my life?” I chose the latter and, I hope you do, or have, as well.

I have been doing mind-body work and EFT (Emotional Freedom Technique) Tapping for a while, but knew I was still holding a lot of anger and grief in my body from my childhood and first marriage. I honestly have to say that I was not totally surprised when they told me I had breast cancer. What I understood, almost immediately was that holding onto my past was a huge instigator to. my diagnosis that day. I don’t think I ever really though, “Why me?” Because, I really did know Why! I was actually grateful and still am for my cancer. It was my body saying, “Hey, will you take a look at me? Will you listen to what I am trying to tell you?” It was, in fact, telling me a lot!

From there, I felt literally grateful for my diagnosis. It was showing me the way back to health; a way back to the real me and the life that I was born to live. I learned how to listen to my body; to listen to what it was telling me. What it was telling me was to STOP the old programs and beliefs and to start loving myself. To show compassion to myself and to others. To love my life, my body, mind and spirit for what and where it was in that moment. To be happy and grateful for everything I had in that moment. I know it all sounds so crazy and difficult; and, it can be.

PEX2056.TIF

You got this diagnosis, or have had this diagnosis, so now what?? You have options. You have thoughts that you have; maybe negative, maybe positive. You have alternative measures you can take to help decrease pain, fear, anger, overwhelm, anxiety, negativity…

Some of the options I use are: EFT Tapping (also just called plain Tapping; self-awareness exercises, meditation, some yoga, Ho’oponopono, and breathing exercises, practicing mindfulness and gratitude,  among some other mind-body healing exercises. All I can say is I keep this up daily. I found a daily routine that works for me and I do it 1-2 times or more a day. I feel better and stronger mentally, physically and spiritually. I literally love my life, before surgery and now. I try to really live in the moment, being mindful and very grateful for what and who I have in my life, and, for myself. It has all been part of my journey, as well as yours’ is part of your journey.

So, live your life. Accepting your cancer is very important to your healing process. You want to be a fighter, but you don’t want to fight the cancer. You want to love it and listen to what it is telling you/your body. This may be very difficult, but it is possible. Letting go of the anger, pain, fear, etc., will help you do this. So, don’t grieve the life you had prior to your diagnosis. Live this life, it may be even better.

For more information or to work with me 1:1 to start feeling better and living life, click on my website and go to Programs/1:1.

Make your LIFE a GREAT one!

Posted on

Conquering Self-Care for Caregivers

Are you a caregiver? Are you taking care of a family member, loved one or friend, or getting paid to take care of someone who requires assistance in self-care, social or other physical support? If you are, then you understand how difficult it is, especially when others do not realize how much it takes…of your time, your life, your health, and your spirit.

I’ve worked in the healthcare field for many, many years caring for seniors, educating family members and others on dementia care, and was a caregiver for my mom, who had dementia for over 10 years. It’s a difficult job physically, emotionally, spiritually, and even financially, but also one that gives back so much. It meant so much for me to care for my mom. It wasn’t easy, as my dad had just unexpectedly passed away and my sisters and I became full-time caregivers, besides me working full-time and 2 prn jobs, and being a single parent with 2 girls. But, it was a time I could give back to my mom and spend precious time with her.

One of the problems with being a caregiver is we are so busy taking care of our loved one (or client), that we don’t take care of ourselves. Other family members may not realize how much work, how difficult it is on you emotionally and physically, and again, even financially. It can also be detrimental to your spouse/partner, kids, etc. You have got to take care of yourself, otherwise, you will be of no service to your loved one. Many people say I have nobody else to watch my parent, what am I to do? Be creative. I have had clients ask a neighbor, check at churches, check their local human services department. People want to help, you just have to ask. Get Respite care for a couple days, week or two.

Self-care is so huge when you are a caregiver. Taking 5 minutes out of your morning to just sit in quiet and BE. Ask someone to stay with your loved one and go out for a walk, to the gym, meet a friend for coffee and/or lunch, get your hair done or a facial, watch a funny movie, or how about just sit and take deep belly breaths all the way down to your pelvis? Or try EFT (Emotional Freedom Technique)/Tapping to calm your nervous system? These are just a few ways to just take a breather. You can do breathing exercises or tap with your loved one/cllient, or tap for them if they give you permission.

What about doing some self-care, but add your loved one in? Say it’s a nice day and you are dying to go for a walk. If your loved one has a wheelchair, take them with you. Sit outside with them and have lunch, breathe in the air. Take off your shoes and feel the grass/the ground beneath your feet to help you get grounded. What about doing some simple chair exercises, which, by the way my clients say are not that easy! You can make them as easy or as difficult as you would like. However, this time, add your loved one, even if they are just lifting even one hand up to their chin and down, or squeezing a ball. Throw a ball back and forth or tap a balloon. Get some rings and use a cane to toss the rings onto the cane. Hold the cane with both hands and lift it up and down as far as you both can get it. March your feet. Do leg kicks. There is so much you can do to make both of you feel better.

A fun thing I liked to do was get balloons, flour, sand or cornstarch, and fill a smaller balloon up with it, add a drop or two of an energizing essential oil like peppermint, lemon or orange to it, tie a knot and squeeze the balloon for stress reduction and also, strengthening. Use a water bottle as a weight for exercise. There is so much you can do. Make healthy (or unhealthy) cookies and let them help you. Let them mix the cookies or measure, anything they can do, no matter how big or small. Have them help you make a memory book/photo album and tell you about the picture. You can write it down and make a little book.  Read it to them.

Talk with the one you are caring for, asking everything you ever wanted to know about them, what they did, get to really know them. Then, use that to do something fun, maybe a craft/hobby. The sky is the limit.  These are all great self-care ideas that will not only make your feel better, but your loved one, dementia or not.

By performing self-care by yourself and with the one you are caring for, it giving you and them such a gift. It’s making them feel like they still matter, you are giving them a quality of life. Watch both of you start feeling better.  But also, the importance is you need to take care of yourself so you can be there for them. That also means, besides the fun stuff above, the importance of getting adequate rest, 7-8 hours a night, eating healthy (a great thing to do with them, also), drinking enough water. Water is so important. Keeping up with not only their health visits, but yours, as well. You having a quality of life is important, also. Don’t forget that.

In closing, caregiving is one of the hardest jobs to do. However, you can conquer the difficult parts by taking care of yourself. By performing self-care activities, you are giving them your best you, and you are feeling stronger, healthier, happier doing it. They will see this and feed off of you. By adding them into some of your self-care, you are giving them a chance to feel better and better able to appreciate you. It’s a WIN-WIN! You CAN conquer caregiving and enjoy doing it.

For more tips on caregiving (caregiving someone with dementia included), check out our “Products” Page and get my e-book, “My Mind is No Longer My Own: A Caregiver’s Guide to Coping with Dementia.” This is a wonderful toolbox of helpful hints for individuals with dementia, as well as without. The final chapter was added in this 2nd Edition and it is Self-Care for the Caregiver. Check it out and add your own notes to it.

www.wellfitways.com

Posted on

Letting Go of 2022 and Allow to Receive 2023

‘Wow!! Where did 2022 go?’ I have been hearing so many people say that with 2023 coming shortly. It is amazing how fast this year went, but looking forward to what 2023 has coming.

Are you ready for 2023? How was 2022 for you? Did you receive what you were intending? Did you reach your goals? Did you write down goals? Did you make “New Year’s Resolutions” only to find you forgot about them 2 weeks after you set them?

I am going to help you to let go of what you need to let go of from 2022, and to open to receive 2023 and what you want you are looking for. It’s possible. You have to believe that, but it also does take work. It’s not a “froo-froo,” easy thing that you just say and, “POOF” it’s here! I’m sorry, but it’s not. You need to work daily on yourself to release the old patterns, beliefs, habits and blocks you are holding onto, and allow yourself to receive what it is you are seeking. So, just how do you do that? I’m going to give you some easy steps below and then go over each:

a. Allow yourself to feel what it is you are feeling.                                                                                   b. Can you put a feeling/emotion/sensation to that feeling?                                                                  c. Send yourself love and compassion, while allowing to release this feeling. Let yourself cry about it and really feel every emotion until it’s just gone.                                                                                d.Think about what it is you want to be feeling. 

Allow yourself to feel that and to have that.Sounds pretty easy, huh? It can be. Let’s start at the beginning…a. Allow yourself to feel what it is you are feeling. Sit in a comfortable chair, feet on the floor, back straight, shoulders back and relaxed down. You can close your eyes Now, breathe from your belly. Imagine a red balloon in your belly and when you inhale it inflates, and when you exhale, it deflates.  You can also put your hand on your belly, and even one on your chest and just breathe. Feel which hand is moving. The hand on your belly should be moving and your hand on your chest just slightly moving on the end of the exhalation. Once you get the feeling of that, close your eyes and continue breathing from your belly. Do about 5-10 breathsb. Start doing a scan from the top of your head down to your toes. What do you feel? Do you have any tension in your head,  jaw, ears… You can move your neck around. Is there any pain, tightness.  Keep going down. Down your chest, to your arms. Down your spine, torso/abdomen, pelvis, down to your hips, past your upper legs, past your knees, down the lower legs to your ankles and feet. What are you feeling. Any tightness or heaviness in your chest, pain or discomfort in your abdomen?  If/when you find an area with some discomfort, focus on that area. What does it feel like? Does it feel like an emotion? Does it have a color, size, texture? Continue to focus on this area.c. Tell it that you love and you are there. Just focus on this sensation you are having, and do deep belly breathing. Cry if you feel like it. It’s really important to feel the emotion, really feel it. The stronger you feel what is holding you back, the easier it will release. It is all just energy. Keep that in mind. Energy is always in motion. The whole time you are feeling this sensation, keep your body relaxed, shoulders down, face relaxed…  Tell yourself, “I love you. It is okay that you are feeling all this.” You will notice that it will dissipate. It may not do it quick. You may have to do this exercise several times before it releases. Each time really focus more on what you are feeling and FEEL it. It will dissipate.  Sit still and keep breathing and do another body scan.

d. Now that the block is gone, just sit and relax. You can close your eyes. Take 3-5 more deep belly breaths and just relax, keeping your back straight, feet on the floor and your shoulders back and relaxed down. It’s time to do a little meditation. Close your eyes and think about what it is you want from 2023. Act like you already have it. You can say, “I am so grateful that I ________.” Then, just focus on your breathing. Slow your breath and make each breath a little longer. Just focus on your breathing. If a thought pops up, just acknowledge it and let it go. When you come out of the meditation, write that down. It may be something you need to Tap on or meditate on. Do this for at least 10 minutes, then build up on it. You want to do just one “want” or “intention” at a time. It’s just like when we try to do everything at once, and then you end up not getting anything done. It’s the same with meditating and setting intentions. Do one and focus on that until you feel like you are ready to go to the next “want.”

Start there and let me know how you liked this. I have a Tapping on Releasing 2022 and receiving 2023 on my FB page and on YouTube….@wellfitways8465.

Bringing love and light into your New Year!!

 

Posted on

Self-Care gifts for the Holidays…

Do you have any of those people that have everything and you don’t know what to get them for the Holidays? Or, anyone who always takes back your gift because they “Just don’t like it?” Also, those that you may not know well, like a caregiver, who you want to get something for, but you aren’t sure what they like.

Your problems are solved. Give the gift of self-care. If they are an active person, get them something for their workouts. Either a new piece of equipment or weight, gym clothes, tennis shoes/running shoes, hiking, etc., new golf club, a bike or a kayak…something sporty.  I bet they will not take any of that back to the store!

What about someone who loves makeup and looking good? I’ve got you covered on that one, too. What about organic skin products? There are so many on the market, get them something from a couple different “clean” lines, and they will love it.

What about someone who loves food? Okay, what about a gift certificate for a couple free meals from a “clean/organic” food service? They can even pick out what meals they want to get. Such a great gift, especially if they work late and making dinners is difficult.

Someone who loves scents? I’ve got you covered on that one, also. There are so many aromatherapy lines out there, it’s not funny, BUT, it is wonderful. You can get scented candles that are healthy because they use essential oils, or you can get beeswax or soy candles with essential oils.

Still think you don’t have enough ideas? Well, there are courses for people on any topic imaginable for self-care. Take 50+ WellFit, for example! (HaHa…that’s me!!) I have programs for someone who maybe hasn’t been feeling like they are where they want to be…I have a course on “I Am Enough,” and Self-Care for Women 50+. I also now have EFT/Tapping coaching, working 1:1 with women 50+ and focusing on Emotional Freedom Technique/Tapping to release old beliefs/blocks to move forward in their life. Maybe they have been depressed, anxious, wanting to lose weight, money blocks, relationship issues, etc. Tapping will calm down the nervous system so you can get past the old beliefs and feelings and make better decisions and move forward in life.

What about someone who loves plants? Got ya there, too! Do you know that there are healing plants that are wonderful to surround yourself with? Well, there are! Plants can be healing, like an aloe plant; healthy CO2 balanced air, energy and positivity. Let me give you some of the plants that would be a nice gift, especially as a hostess gift…. ALOE VERA, as I already stated. It can be used for burns, skin irritation, infections, and internally for helping with digestion. ENGLISH MARIGOLD, can help with body pain if applied topically, plus it’s a beautiful, bright orange color that is pleasing to the eye. Dried, it can help decrease pain and swelling of insect bites. SPIDER PLANT, SNAKE PLANT, FIDDLE LEAF FIG, PONYTAIL PALM AND BOSTON FERN, are great air-purifying house plants. Plus, placed on your desk and around your home office offers an improved emotional state, calming a negative mood, increases focus and creativity. KAVA, also helps to purify the air in your home, plus the relaxing kava plant, is noted for its anti-anxiety effects. These ideas are great for even elderly loved ones. Everyone loves plants, and they make people feel better; even those loved ones with dementia.

So, now you can finish up your Holiday shopping for everyone, even those that seem to have everything and those that are never happy with what you got them! Try these Self-Care ideas for this Holiday Season.

Posted on

Practicing Gratitude this Holiday Season

It sounds cliche and everyone is talking about it, however, how many people are doing it? Let me ask it this way, “How many people are doing it the best way to actually benefit from it?”

First of all, let me say, “Happy Holidays” to everyone, everywhere, whatever holiday you may celebrate. Holidays can be very difficult, and they can also be enjoyable and gratifying. Everyone has someone they wish could be with them during the holidays, which makes it more difficult, but, we always manage to get through it. Then, there are others who have someone that they may honestly wish was not there spending time with them. Let’s be honest, here.

The main thing we always hear, though, is to be grateful. I think that is what most of us think about during the Holidays, right? I hope so, anyway. Even in the bleakest of times, I was always able to find something to be grateful for.

That is why I am here today, writing this blog post, to remind you of all you have to be grateful and thankful for. There are so many sad and scary, horrible things going on in this world, we just need to look around and be thankful for what and who we have in our lives, even if they are a little rough and tough right now. All we hear about are the bad things going on in the world, but what about all the wonderful things going on? There are so many natural catastrophe’s lately, and that is horrible; however, look at how people are coming together to help out. People, overall are good! But, everyone always focuses on the bad, which brings more bad into the world. I always ask, “Why can’t everyone just be nice???” And, just be grateful for what and who we have…

So, how can we practice gratitude but really benefit from it? You’ve heard about writing down 3-10 things you are grateful for every day in your Gratitude Journal. I’ve done that and it is very nice; however, it didn’t do much for me, other than for a brief moment or two, right?

I’ve done a lot of research and listen to a lot of people who discuss the best ways to practice gratitude. One, my cousin sent to me that I absolutely love. It is a podcast by The Huberman Lab. They talk about the practice of gratitude and how to really do it to receive health benefits from it. Also, Dr. Kim D’Eramo (an ER trauma physician who is the founder of the American Institute of MindBody Medicine), who now practices and teaches MindBody techniques. The idea is to think of something that makes you grateful, it may even be some video that you saw that just made you feel really good, happy and grateful. You want to get that good feeling of gratefulness and hang on to it for over a period of time, say a minute to 3 minutes. Really feel that gratitude. Or, think of a time when you just felt so very grateful. Picture that image and think about it, really feel it. Hold on to that feeling and feel that gratitude that you felt at the original moment. This actually changes old beliefs in your brain. It is so beneficial. Try it and do it daily. You can still keep a Gratitude Journal. It’s not going to hurt, it can only help and bring those things your grateful for to the forefront of your thoughts.

The more you practice gratitude, the more you appreciate things. You are calmer, more appreciative and more mindful. So, if you haven’t practiced Gratitude, start this Holiday Season with an Attitude of Gratitude to make your Holidays much brighter.

I am so grateful for all of you, and wishing you and your family’s a Happy Holiday Season.

Posted on

10 Benefits of Guided Meditation

First, what exactly is guided meditation? In guided meditation, you are being “guided” by someone else. You listen to them guiding you into a state of relaxation through breaking exercises or mantras or using specific mental imagery.  Whereas, meditation, is done by yourself. Just you, sitting and going into a meditative state.

There are many types of meditations out there, so finding one that really resonates with you shouldn’t be difficult. However, I am just going over guided meditation in this post. 

“It’s estimated that over 200-500 million people meditate worldwide, according to disturbmenot.com meditation. 

  • “Meditation improves anxiety levels 60% of the time.” 
  • “Meditation can reduce the wake time of people with insomnia by 50%, according to mindfulness meditation stats.”

There are many benefits of practicing meditation, either guided or unguided. The benefits are largely the same, according to guidedmeditationframework.com. However, according to The Mayo Clinic, “Meditation can give you a sense of calm, peace and balance that can benefit both your emotional wellbeing and our overall health.” It also helps you to relax and to cope and manage stress. 

Meditation allows you to help clear away all the clutter and baggage that we hold onto on a daily basis, that contributes to our stress. Meditation gives us this outlet to release all this pent-up ‘yuck!’ 

Here are some emotional and physical benefits, according to The Mayo Clinic:

  • Gaining a new perspective on stressful situations.
  • Building skills to manage your stress.
  • Increasing self-awareness.
  • Focusing on the present.
  • Reducing negative emotions.
  • Increasing imagination and creativity.
  • Increasing patience and tolerance.
  • Lowering resting heart rate. 
  • Lowering resting blood pressure.
  • Improving sleep quality.

As you can see, those are all pretty intense benefits, making meditation definitely worth your while to start. Even if you start 10 minutes a day and build up, you will notice the difference in these areas above. 

When we add meditation onto our self-care list of loving acts, we are showing ourselves self-love. All of these benefits decrease inflammation in our bodies, improving our health, improving our coping skills, allowing us to look at situations in a better light, with more unconditional love and patience. 

With that being said, the Mayo Clinic states that “some research suggests that meditation may help people manage symptoms of conditions such as:”

  • Anxiety
  • Asthma
  • Cancer
  • Chronic pain
  • Depression
  • Heart disease
  • High blood pressure
  • Irritable bowel syndrome
  • Sleep problems
  • Tension headaches

I can speak for 3 of those. I used meditation (and continue to) during my cancer journey of finding out about the diagnosis, the fears, etc., along with the insomnia and tension headaches. It improved my sleep and decreased my headaches because it allowed me to let go of much of the fear I had about my cancer. It allowed me to be calmer, more relaxed and look at the whole situation in a different light. And, it still continues to. I was able to look into my heart and see what was really at the heart of my breast cancer and work to release the old thoughts, beliefs and patterns.

I wanted to add this audio guided meditation. To be honest, it is the first one that I have done for others. So, sit back or lie down and turn off your notifications, your phone, tv, etc. and give yourself this time…YOU ARE WORTH IT!