Nance's Fitness Consulting

Still Having Problems with comments

2011-06-26T21:13:00.000-04:00

I'm still having problems with people being able to post comments on this blog.
Please check:

nancescott.wordpress.com

and try posting there.
See you over there,
Nance

Sit with the Truth

2011-02-09T13:34:00.000-05:00

We've talked a lot about self-care in recent posts and part of self-care is truthfulness. I hear from so many people who say they know what they should eat, or that they should exercise, but they're just not doing it. It's important that we take care of ourselves! So, let's take this time and space to be truthful with ourselves:

Are you eating healthy, nourishing foods?
Are you getting enough physical activity to be healthy? To lose extra weight?
Are you sleeping/resting enough?
Do you make time each day to sit quietly, to breathe deeply?
Do you make time to do something you enjoy each day?

Because most of us DO know the answers to these questions, let's sit with them.
If the answers aren't what you want them to be, what small steps can you begin taking to move in the direction you want to go?

It takes change, commitment, small goals, challenges, revisiting old issues, etc., but self-care is worth it!
Be truthful with yourself and kind to yourself in the process.
Please post any question or comments you may have about your journey in self-care.
Namaste

A New Year

2011-01-07T13:39:00.000-05:00

2011 has begun! I hope it's been grand for you so far!

I know many people start the year with at least one resolution and depending on how it's framed, approached, prepared for, a good percentage of those same people are already thinking of moving it to next year's resolution. Don't give up just yet...maybe it simply needs to be tweeked.

Remember, in my last post, I focused on "each moment". As you're making changes to your life and habits there will be times you make choices opposite from your goal...imagine that ;) For a first step, let's try to be prepared for that...then we won't be surprised, instead we will recognize it and choose to start the next MOMENT fresh (not the next meal or the next day or the next week).

Also choose to practice self-kindness in this new year. This is not the same as self-indulgence.
Self-kindness involves respect and forgiveness. It involves motivation and commitment, but not punishment. It involves challenging yourself to be the best you, you can be, while at the same time loving who you are in this moment.

All of this can be done with different exercise and nutrition plans. Let's just remember why we're doing it...To lead healthy, balanced lives that are full of all the energy we need.

Please let me know of any resolutions you've embraced, what's working for you and anything I can help with.

And for those of you in the area and interested, the new yoga sessions start next week.
Hope to see you there and hear from you soon.
Nance

This Moment, Each Moment

2010-12-26T09:27:00.000-05:00

This is the moment! This is when you choose to be healthy! Each moment really. Sometimes it's hard when lazy days and high calorie food are all around. It seems easier to say I'll get back on 'track' tomorrow. Don't wait until tomorrow start the next moment making healthy choices for yourself. You choose to exercise, you choose to take a quiet moment, you choose to eat nutritious food, you choose to drink plenty of water, you choose to get 8 hrs of sleep, YOU CHOOSE. And if the last moment felt like the wrong choices for you start the next moment (not the next day) with the right choices for you.

I'd love to hear your tips on making healthy choices,

Nance

Have a Grand Holiday Season

2010-12-24T14:11:00.000-05:00

Merry Christmas and Happy New Year to All!

I hope your holidays are full of joy, peace, and love. Take time and space to be with each moment.

See you in January!

Give Up Hurrying

2010-12-19T15:19:00.000-05:00

Lately I've noticed that "Hurry" has been controlling my life. No new reason for it, per se, I just got in the "hurrying mode" somewhere along the way and got stuck or became addicted to it. And then I realized I was drained and jumpy and my heart spent a lot of time racing, like I was making life and death decisions all day, ... but I'm not. So, I've taken to giving up hurrying. Simple, but not easy.

You're probably thinking, "..how will you get it all done this season if you don't hurry..." Well, I might not, but I think it's more important to redefine Hurry. "Hurrying has less to do with how fast you're moving and more to do with your agitation and preoccupation with being somewhere you're not. " I'm rereading an article on enjoying the ordinary and it helps me remember to be present and not always be thinking of the next thing on my To Do list.

This time of year seems to go by so fast as it is, so I'm committed to practicing being with every moment as it arises. Join me and keep me posted on your experiences.

Breathing Techniques

2010-11-23T12:03:00.000-05:00

We talked about this in all of the yoga classes this week, so I wanted to be sure and get it out on the blog. Remember, give yourself 3-5 minutes everyday this week to practice some sort of breathing technique, even if you choose to simply sit and observe the breath. It is a great way to keep yourself relaxed and refreshed during the holiday season.

If you feel the breathing rhythm is causing or increasing anxiety, go back to simply watching the breath and if you are already stressed, stick to the Balanced or Relaxing breathing rhythm, since the energizing breath could make you more tense.

Inhalation   Hold   Exhalation   Hold   Effect

     4                1             8              4        Relaxing

     6                2             6              2        Balanced

     6                4             6              1        Energizing

Enjoy and let me know how it effects your day.

Happy Thanksgiving!

2010-11-22T10:36:00.000-05:00

I just read this today and it really struck a chord with me, so I wanted to pass it on..

"...it is the actions you take on a daily basis that will have a cumulative effect on your health..."

So simple, yet easy to overlook!

This is something we need to always remember, but especially as we move into the holiday season, where many of us are moved out of our normal schedule and presented with less nutritous food options. It is a good idea to take a moment each day to check in with yourself and catch any minor imbalances, then make adjustments, instead of waiting weeks, months, even years, and wondering why we don't feel so well any more.

It could be as simple as going to bed an hour earlier that night, or drinking more water now, or maybe eating an extra serving of fruit and vegetables for a couple days.

Whatever it is, please take time to listen to yourself and what you truly need.

Holiday Eating

2010-11-18T14:11:00.000-05:00

I want to take a moment to refresh your memory, just in time for Thanksgiving, about some tips for holiday eating. Then you can take what you learn at Thanksgiving into the rest of the holiday season.

This time of year can be a little taxing, if you’re trying to eat right and all the holiday goodies are staring at you, vying for attention. I want you to enjoy the holidays, enjoy the food, but be good to yourself in the process. What follows are a few tips to help you come through the holidays feeling renewed and full of joy, not wishing you hadn’t eaten a third piece of pumpkin pie & collapsed on the couch feeling gorged.

All foods can be included in healthy living, as long as we pay attention to portion sizes and frequency. Fortunately, many traditional Thanksgiving dishes are fairly healthy and adjustments to preparation methods can increase their nutritional value.

If you are unsure of the proper portion size, then try serving yourself like you would serve a 4-year-old child -- very small amount of each item.

Traditional Dishes:
1. Turkey – low fat, good source of protein
2. Stuffing – contains healthy fat, if prepared with olive oil vs. butter or margarine. Try enjoying only 1/4 cup.
3. Cranberry Sauce – fresh recipes are best, good source of vitamin C.
4. Mashed Potatoes – depends what you put in or on them, watch serving size if you’re eating stuffing also.
5. Sweet Potatoes – generally a better carbohydrate source than white potatoes, good source of beta-carotene, vitamin C, and fiber. Again, it depends what you put in or on them, try truly enjoying a small portion, like 1/4 cup.

Quick Tips:
 Be conscious of portion sizes.
 Eat a light snack (high fiber, fruit, veggies) before you go. If you arrive hungry, it will be very tempting to overindulge.
 Eat only your favorite dishes. Don’t feel obligated to try everything.
 Take your time when eating.
 Drink plenty of water.
 If you have to try multiple desserts, take bite-size portions.
 Balance your intake over several days. When you’re not at a holiday celebration, eat lighter, lower-fat meals and snacks.

Along with calorie intake, you also need to be aware of your physical activity level. Don’t forgo your workouts. Remember, they’re not only good for the body, but also the mind and spirit. If you can’t fit in the entire workout, break it into smaller increments or rearrange items in your schedule, but don’t skip it. Even a few extra walks can help. That said, if you are sick, please do not force a workout. Give your body some extra rest so that it can heal and you can get back to your exercise program sooner.

I wish all of you a safe and happy holiday season. Please post any questions or suggestions you may have. I would love to hear what eating, exercise, and mindful practices work for you!

Source: American Council on Exercise and Walter Willlett M.D.,D.P.H - Professor of medicine at Havard medical School, Chairman of nutrition dept. at Harvard School of Public Health

The Most Exotic Place on Earth

2010-09-15T13:42:00.000-04:00

"Because I am so rarely there, the most exotic place on Earth is where I am right now."

Where are you? Are you here right now? Close your eyes and listen. Then open them and look around. Whenever you can today, remember to be where you are.

-- A Year of Living Your Yoga by Judith Hanson Lasater

New Website Design

2010-09-10T10:31:00.001-04:00

When you have time, please take a look at my new website design and give me some feedback.
http://www.nancescott.com/
Thanks and Happy Friday!

Stress Can Kill You

2010-09-08T11:47:00.000-04:00

Stress can kill you...

...this is not a metaphor or hyperbole, stress, unchecked is hurting you mentally, physically, and spiritually. Stress makes you anxious, sick, and tired. Upwards of 60% of all doctor visits are stress related ailments...digestive problems, muscular tension, headaches, heart palpitations, fatigue, etc. Then our stress overflows onto our family, friends, and co-workers, and into every crevice of our lives.

You're all very smart and informed people, so I'm sure most of this is not news to you. You've also probably heard that exercise, meditation, relaxation, eating more nutritious food, getting 7-8 hours of sleep a night, deep breathing, and stretching all help release and ward off the build up of stress hormones.

And it's because we all have built up stress and we all need to release it that these next 6-week yoga and pilates sessions will be focused on that topic. As we transition into a new schedule, class location, fall season, we'll practice letting go of our resistance to change and opening up to the new things to come.

I look forward to seeing you next week!

As always feel free to contact me and leave a comment on the blog with your thoughts and experiences.

Namaste

Second Week

2010-09-04T10:22:00.000-04:00

Happy Saturday Morning!
For me this week went well, however, I totally bailed on meditation and reading on Friday. At the time it seemed so necessary to skip, but when I did finally start the morning I realized that I really missed it! I missed out on the time in the morning, when the house is completely quiet and still and no one needs or expects anything from me. I'm going to try and remember how much I enjoy it (and miss it when it doesn't happen) the next time I think I "have to" skip it.
The food journaling is also going well and is helping me be aware of the times when I would normally reach for food out of stress/overwhelm/underwhelm....

This upcoming week, I'm going to continue with the meditation/reading time and food journal, but my new focus will be writing down 5 "accomplishments" at the end of each day.

I hope everything is going well for each of you. Please keep me up to date. I love reading your posts and staying connected!

Wishing you a blessing of a relaxing Labor Day Weekend.
Nance

Sorry

2010-08-29T11:57:00.000-04:00

Sorry, the comments weren't working properly before. I changed the settings. Please try to post again. You will need to select something under "Comment As". You can choose "Anonymous".

Inspire and Be Inspired

2010-08-25T10:14:00.000-04:00

Hi all! So many changes happening that I haven't taken the time to update this blog, but more on that in future posts. Today I'm writing about an idea that came to me while working with a living wellness program (www.hillaryrubin.com/livingwellness)

So many times, in looking for support and accountability, we try to find friends who are working on the same things, but it can be hard because people have different goals. Instead of worrying about finding some one or group of some ones working on the exact same topic, we need to remember, although we're all at different starting points, we're moving on the same journey, toward a balanced, healthy life.

Instead of trying to find support among friends based on one short term goal, let's find common ground admist all types of wellness goals, building on the one thing we all have in common, the desire to become more aware of and connected to our whole & healthy self.

To participate, simply decide what your goal(s) is for the week. Be specific.
You may be committed to making better food choices (ie: no over processed food this week, 1 less soda pop/day, 2 more servings of fruit & veggies/day), maybe you're adding 2 days more/week of 30 min of exercise, or focusing on getting to bed an hour earlier each night to get some needed rest or to make time for your morning meditation. You see it doesn't matter what your weekly goal is, just be specific, so you can support yourself & be supported by others.

Next, post your goal as a comment on this blog. Then, throughout the week or at the end of the week drop a quick note on what you experienced, highs & lows, changes made, and whether you're continuing focus on the same goals for the next week or choosing new ones. While you're posting take a moment to look at what others have experienced and maybe offer insight.

I really believe we will all benefit from the sharing and knowing there are others moving through this life with wellness, balance, and health as their ultimate goal. Plus, I think it will be fun!

Well, I'm in, so here's what I'm working on this week....
*waking up earlier to give myself the time & space to meditate for 10-20min & read (15-20 min) each morning.
*eating mindfully all week. This involves keeping a food journal, so I am aware of each piece of food I put in my mouth. Not to berate myself over calories, but because I've noticed a tendancy to eat from a place of stress lately.

I'll let you know how it goes, and I look forward to hearing all of your stories!

Namaste,
Nance

Yoga is More than Exercise

2010-04-27T09:28:00.000-04:00

Spring is here! With Spring, most of us start feeling the need to move more & eat better, in preparation for capris, short-sleeve shirts, and swimsuits :)

I just wanted to remind you that yoga is great for all that ... and so much more than that.

Yoga helps us train the mind, body, and spirit to handle life's stressful situations in appropriate ways. It doesn't happen overnight, but with a committed practice and mindfulness within it, you will experience positive changes.

"...the physical challenge [of exercise] can trigger a full-fledged stress response in the body. But when physical demands are met with mindfulness and steady breathing, as they are in yoga, the nervous system responds differently: It maintains activation while keeping an underlying sense of calm. It remains skillfully engaged but without going into full-fledged fight-or-flight mode.
... You're enabling your autonomic nervous system to imprint that response and therefore allow you to return to it during everyday stress."

"Yoga also trains the nervous system to return to balance quickly after a challenge response. By alternating strenuous poses with gentler ones, yoga conditions you to move easily between states of challenge and rest. Letting go of all effort in Savasana pose, teaches the nervous system to let go once the challenges of your practice have been met."

source: www.yogajournal.com Article: "Tame Your Stress" by Kelly McGonigal

I hope you're able to give yourself time for yoga regularly.
Enjoy your Spring and please let me know if you have any comments or questions.
Namaste,

February

2010-02-08T13:43:00.000-05:00

I just wanted to write a quick post to let you all know I'm still here. Many people have been practicing the meditation/quiet time daily and have committed to continuing through February. Yea!!! If you're trying it, but it's still hit-n-miss, just allow yourself to enjoy the "hit" days and notice if you experience the day differently when you've had time to meditate. Or maybe you notice it when you've taken the time for several days in a row and then miss a day.
Wherever you're at, find joy in your day today.
Namaste,

How goes the week

2010-01-11T13:47:00.000-05:00

I have had many positive responses to the daily meditation idea. Some people were already on the same page and happy to have others come along side and others are excited to get started again after taking time away from meditating, still others are intrigued to try it out.

The one thing I've noticed so far is the permission this has given me. It's not that I couldn't or didn't in the past, but now each day, whenever I am wondering if I'm going to fit my meditation in, I remind myself that I've made a commitment and that has encouraged me to do it.

Saturday, I had an interesting meditation venue. Ming loves to play in the snow. In the past, I have not been a huge fan of the cold. I love snow throughout the holidays, but by the end of January I'm weary of it. But in an effort to encourage exercise and a love for nature, I purchased a pair of snow pants and some very well insulated gloves. Then on Saturday, Ming and I played in the snow and I stayed quite warm, so warm in fact that after playing for a bit, I layed back in the snow and gazed up at the the sky through the empty tree branches. I felt the warmth of the sun on my face and the coolness of the snow trying to permeated through my coat and pants. I could see how each branch was layered with snow. I looked at the intricate design of the branches themselves and how they stood out against the blue sky. It really was a simple state of being present and if it wasn't for my daughter, I'm sure I would have never even attempted it.

I would love to hear your meditation happenings.
Blessings on your week.

Meditation

2010-01-08T15:12:00.000-05:00

I brought this up at Monday's class, but I wanted to post it here, to hopefully, get even more people involved and encourage those who have started (or keep meaning to start ;)

I propose we all take time to meditate each day, through the end of January (just to give us a target date). If you already do this, great job! Keep it up! For the rest of us, I thought it would be nice to know that others are using a part of their day to meditate, a bit of accountability, if you will. Whether it be 5, 10, 20 mins, we're all taking time to turn our awareness inward.

I also think it will be fun to notice the changes and keep each other updated, through blog comments, emails, in-person at class. It will be awesome to hear how different people experience the process.

I'd love to know how many of us are planning to practice this, so send me a comment.
And I'll keep you updated on my experiences as well.
Talk with you soon.

Namaste
Nance

Happy Holidays!!

2009-12-23T13:28:00.000-05:00

First of all, thanks to all who came to the open yoga session last Monday. It was fun to see everyone and have so much energy in the studio! I hope you felt re-energized for the upcoming weeks.

For the days that follow, let's remember to move at the speed of our bodies, not the speed of our minds. We practice this all the time while we're on the mat, so we can apply it off the mat. Don't allow your runaway thoughts to exhaust you. If you start to feel overwhelmed or out of sync, tune back into the body. What is it telling you? Rest? Relax? Breathe deep? Keep going and Enjoy?

In fact, we talked about stopping, closing our eyes, and taking 3 Long Full Breaths, whenever we need to reset.

Below, I've created a short sequence you can do each morning to unstick tight areas, slowly wake up the body & mind, and increase oxygen intake and circulation for the day ahead.
Remember to only do the poses that are appropriate for you. Modify where necessary.

Short Morning Sequence (try to hold each pose for 5 breaths)
For this sequence let's focus on compassion for ourselves and whoever may enter our lives today.

*Child's Pose (start deepening the breath, focus on the deep fold at the hips)
*Sit up (back on heels or cross-legged)
*Reach up and interlace fingers
*Seated Lateral Fold to the Right (then switch sides)
*Seated Twist (gentle-both sides)
*Downdog (knees slightly bent)
*Kneeling Plank
*Low Cobra
*Downdog
*Standing Forward Fold (feel at least hip width, knees bent, release the back)
*Sweep Up to standing slowly
*Exhale Hands to Heart Center

Pause and breathe here, until you're ready to move on to the next part of your day.

Merry Christmas and Happy New Year!

Namaste
Nance

***FYI: I did it! I shot the yoga video! I'll let you know as soon as the DVD is ready. If you're interested, please let me know (if you haven't already), and I'll get one to you.

Yoga DVD

2009-11-25T14:09:00.000-05:00

Hi All!
Happy Thanksgiving!!

I have a bit of news...I'm planning to make a yoga DVD, but I need your help. I have had many requests to create a yoga video that can be used at home. If you're truly interested and willing to pre-purchase a copy, I can have it professionally done.If I have enough interest, the cost will be $20/DVD (hey, if I have a ton of interest, it could be cheaper).

It will be very similar to the in-person class: 60 min of stretching, strength, balance, and of course savasana:) (the final pose). If all goes well, hopefully I can make more in the future (different intensities, different focus, meditations, etc.)

If possible, please respond by early next week. I'd like to get the shooting of the video done mid-Dec. Who knows, maybe if the editing goes quickly, it could be ready by Christmas.
Thank you all for your on-going support and encouragement!

Namaste,
Nance

Fun and Healthy Holidays

2009-11-21T14:09:00.000-05:00

This year practice moderation during the holidays, instead of seeing it as the beginning of months of overeating only to end with the arrival of guilt on January 1st.

All foods can be included in healthy living, as long as we pay attention to portion sizes and frequency. Fortunately, many traditional holiday dishes are pretty healthy and adjustments to preparation methods can increase their nutritional value.

1. Turkey – low fat, good source of protein

2. Stuffing – contains healthy fat, if prepared with olive oil vs. butter or margarine

3. Cranberry Sauce – fresh recipes are best, good source of vitamin C

4. Mashed Potatoes – depends what you put in or on them, watch serving size if you’re eating stuffing or sweet potatoes also.

5. Sweet Potatoes – generally a better carbohydrate source than white potatoes, good source of beta-carotene, vitamin C, and fiber.

Along with calorie intake, you also need to be aware of your physical activity level. I know things will continue to get busier as the holidays progress, but don’t forgo your workouts. Remember, they’re not only good for the body, but also the mind. Exercise can give you the personal time you need and help reduce your stress levels. If you can’t fit in the entire workout, break it into smaller increments or rearrange items in your schedule, but don’t skip it. Even a few extra walks can help. That said, if you are sick, please do not force a workout. Give your body some extra rest so that it can heal and you can get back to your exercise sooner.

What follows are a few tips to help with your goal of moderation:
* Eat a light snack (high fiber, fruit, veggies) before you go to a holiday celebration. If you arrive hungry, it will be very tempting to overindulge.

* Eat only your favorite dishes. Don’t feel obligated to try everything.

* Take your time when eating. Actually enjoy each bite.

* Drink plenty of water.

* If you have to try multiple desserts, take bite-size portions.

Source: Walter Willlett M.D.,D.P.H
Professor of medicine at Havard medical School, Chairman of nutrition dept. at Harvard School of Public Health

Approaching Each Moment As Asana (yoga pose)

2009-11-21T13:56:00.000-05:00

This week let's practice living life as if each moment is a yoga pose.
Just like a yoga pose, some moments this week will be easy and full of joy and some moments will be more challenging.
And just like we do during our yoga practice, let's take time to breathe deep and bring our full awareness into each moment. Notice how the mind, body, and spirit our feeling, what they're trying to communicate.
As the holiday season comes into full swing, this will be a very useful tool to help us enjoy and thrive during the holidays and not just "survive" them.
I look forward to any insights you post regarding your experience with this.
Namaste,
Nance

Half Moon Pose

2009-11-12T09:34:00.000-05:00

Hello! I know it's been awhile. I've been wrapped up in birthdays and 1st Halloweens and all sort of fun things like that. We are still meeting regularly for yoga though, Mondays 5:45-6:45pm and Tuesdays 10:15-11:00am. At the Tuesday morning class I suggested we all practice the balance pose "Half Moon" or Ardha Chandrasana (in sanskrit) every day this week. To help with that I said I'd post a bit of info on my blog, so here it is :) ......

This link at YogaJournal.com shows a picture of the pose and walks you through the steps. Please remember, it is a balance pose, so take time to flow with the breath and find a focal point for your gaze. We also talked about practicing this pose along a wall, so that you feel more freedom to open up. If you need a bit more room in the hamstrings, place a block (or book) under your bottom hand and remember if the shoulder feels tight, keep the top hand on the top hip (you don't have to reach the top hand up). Just breath and be with the pose, with the sensations, not the thoughts about the sensations. And whether you're able to be with the pose one breath or 10 breaths, enjoy that time, completely present.

Please let me know if you have any questions and I'd love to hear your comments about the experience.
I hope to see you at class next week. We'll work with some imagery in savasana (final pose).

Namaste,
Nance

September is National Yoga Month

2009-08-28T18:25:00.000-04:00

Hello All!
I hope this message finds you well and that you’ve thoroughly enjoyed your summer! And whether you’re joyfully looking forward to the fall season or not, the good news is…

September is National Yoga Month

Let’s celebrate the benefits of yoga together, knowing that people around the nation are joining us!

“You can join millions of yoga and health enthusiasts in hundreds of events nationwide and around the world. Deepen your commitment to a healthy lifestyle by celebrating the transformative power of yoga. Yoga Month invites you to engage in an awareness campaign designed to draw attention to the many benefits of yoga and inspire our fellow citizens to live healthier, happier lives.´ -- YogaMonth.org

If you have friends who are interested in trying yoga, but are a bit unsure, now’s the perfect time for them to start. New students may come to two consecutive weeks of yoga classes, during the month of September free of charge.

Mondays 6:00-7:00pm Vinyasa Flow Yoga All Fitness Levels Welcome
**on-going, but no class Labor Day

Tuesdays 10:15–11:00am Stretch & Restore Yoga
**Starts 9/22/09 and goes 6wks, must pre-register.

****All Classes are held at PACE in the Spring Arbor Village Plaza****

Most of us are initiating a new routine come September, so…
* Whether you’re a new comer to yoga
* Ready to recommit yourself to yoga
* Intent on deepening your yoga practice
… now’s the perfect time!

There are many health benefits to yoga that may interest you.

· Secret weapon against belly fat (a high-health risk):
Studies show that yoga lowers levels of stress hormones like cortisol and increases insulin sensitivity — a signal to your body to burn fat as fuel rather than store it.

· Help you curb emotional eating:
Yoga relieves stress, so you may be less likely to mindlessly stuff yourself

· Sleep like a baby:
An Indian study found that daily practice may increase levels of the brain's sedative, melatonin, which decreases as you age.

· Keep your hips healthy:
Like stretching, yoga helps keep your muscles supple and flexible, and your body less prone to injury.

And if these benefits aren’t enough to interest you, how about the fact that, yoga enhances your experience with other forms of exercise and can help improve sports performance. Or if you’ve been trying to start an exercise routine, but can’t seem to get it going, this could be just what you need.

I hope you found this information helpful and at least a little bit intriguing.

If you cannot attend a public class, but would like to celebrate yoga month with a personal session, small group party, or a meditation session, please call me. I would love to be a part of it!

Namaste

Less Force More Rest

2009-07-28T15:08:00.000-04:00

The last couple weeks I've been explaining to my daughter the importance of rest and not always using force when something doesn't seem to be doing what you think it should and as I hear myself, it starts to resonate with me. I think these are two important things that we want our children to understand, but they are also bits of information we set aside in our adult life.

I stress the importance of a good night sleep and a nap, for my daughter "so she can grow strong and healthy", yet I talk to so many adults who spend everyday exhausted, wondering why they can't focus on tasks, why they lose their temper, why they can't lose weight. We've forgotten the importance of rest. We've relegated rest to just the bare necessities, anything more is laziness and not a positive part of our "strive for more" society.

And this is a place where "force" comes in. Since we're overtired we force ourselves through every activity or maybe we force another commitment into the schedule. We can't figure out what we actually need, because we're so disconnected from ourself.

Here's an idea, let's take another look at our life schedule. Let's look for a new approach, not force a change. Let's take time out, and allow ourselves to enjoy the downtime, not spend it thinking about what we "should" be doing instead. It will take time. The change won't happen all at once. But it will happen, if you're willing to practice a little everyday.

This is something yoga can help with. Yoga itself is practice in listening to YOU. Being present, so you know when you need to rest and when you need to work a bit harder in a pose. Yoga allows you a space to reconnect, so that your body, mind, and spirit can work together with ease, like they're meant to.

I hope you found this post action-(or maybe non-action) provoking.

Namaste

Yoga Sequence

2009-06-21T13:28:00.000-04:00

Since we're not meeting for yoga classes next week and we are all going to miss it :) , I wanted to post a sequence for you to use on your own.

Some of you may be comfortable creating your own sequence or flowing with each pose, moment to moment, if that's the case, great! For those of you who like a little more structure and a bit of guidance, feel free to use the following sequence.

This yoga sequence can take anywhere from 20 - 45 min, depending on how long you hold each pose. Please make any modifications you need and omit any poses that are too challenging.

Contact me if you have questions concerning the sequence or a particular pose.
Also, www.yogajournal.com has an extensive library of poses, for those of you who would like a visual guide.

Most of all enjoy and remember to breathe. Breathe full. Breathe complete. And allow yourself to be guided by your breath.

Yoga Sequence
Mountain
Neck Release

1/2 Sun Salutation *3-5 times
Lateral fold (both sides)

Full Sun Salutations *3-5 times

Forward Fold
Chest Expansion

Downward Facing Dog
Warrior I – Pyramid – Downward Facing Dog (repeat on other side)

Downward Facing Dog – Plank – lower/4-limb staff – Cobra/Upward Facing Dog – Downward Facing Dog

Forward Fold
Tree (repeat on other side)

Downward Facing Dog

Child

Butterfly/Bound Angle Pose

Lying Twist
Knees to chest

Savasana (If you find you cannot fully relax in this pose, try setting a timer.)

I'll see you soon.
Namaste

Nance
http://www.nancescott.com/

Body, Mind, & Spirit

2009-05-04T14:48:00.000-04:00

Well, spring is here. You’ve been adding exercise to your life and trying to make healthy food choices most the time, but there are days …more than you’d like to admit… when you feel you’re missing the mark…when you feel like you’ve taken two steps back. It’s important to remember that your healthy lifestyle is not only about the body, but also the mind and spirit. You must exercise, refresh, and respect every component of your being. Try the steps below to help bring your whole being into rhythm with your healthy lifestyle.

Focus on Being Intentional – Spend this week being intentional about your choices. Everything from what you eat, conversations you have, items you purchase, when you exercise or don't, to the books you read or movies you watch. Notice if the choices are thoughtful and directed or simply done automatically or mindlessly.

Be Persistent and Patient – Remind yourself of what you are doing right and keep working at the rest. That also means being able to flow with life – Each moment brings its own challenges, that’s life, go with it, just don’t use them as excuses.

Be Present – Try to keep your attention on the moment at hand. How are you feeling now? What are you experiencing now? If you spend every moment thinking about the future or the past, then you never really live, because the present is all you really have.

Create Space – You need to find the balance between having a full life, achieving your goals and allowing yourself room to breathe. Take time to refresh. You want to strive to be the best “You” you can be, but you have to enjoy the “You” you are along the way.

Stay Motivated In The Actions You Are Taking – When you start to focus on all the things you’re not doing as part of a healthy life, flip the tables and mentally (or literally) list all the things you are doing, large or small.

Welcome

2009-04-23T14:56:00.000-04:00

Welcome to Nance's Fitness Consulting Blog.

Spring is in the air and with it comes renewed energy! Use it to your advantage … you can do it, you can be it, you can have it … you just need to show up for it! If you started out strong in the New Year and now find your energy and drive for a healthier lifestyle waning...don’t get discouraged…stay focused on all the positive changes you’ve already made…Keep it up! You can do it! It may not seem like it right now, but summer will be here soon enough. Don’t you want to feel and look fabulous when the sun comes out?

I’m an ACE Certified Personal Trainer and Lifestyle & Weight Management Consultant. The focus of the programs I design are based on a healthy lifestyle, so they include cardiovascular, resistance, and flexibility training, along with nutrition examples.

I am also trained to teach yoga and Pilates through ACE accredited education. I lead yoga & Pilates classes in a public group format and through personalized classes led in-home or at the workplace. In addition, I enjoy leading yoga classes for young children and teens, designed for specifically for each age group.

Presentations, discussions, and demonstrations are other ways I am available to share information … everything from specific exercises, to relaxation benefits, to how to start building a healthy lifestyle.

If you want to talk about ways I can help, please contact me. Thank you for taking the time to read my blog. I hope you find the postings helpful, thought- and action-provoking, and a bit fun!