Take 10 – Take a Time Out

Take 10 - Take a Time Out

Take 10 – Take a Time Out

Take a Time Out

 
Give yourself the gift of a time-out.  
 
I’m not sure why kids dislike time-outs and naps.  LOL!  In my world these are activities to be savored like fine wine and expensive chocolate.
 
The following video is about 10 minutes.  Tell your family that you need a ten minute time-out and enjoy a mild upper body stretch along with a mental break. 
 
You can always lock  yourself in the bathroom and put on headphones if needed.
 
DON’T forget to lock the door—they will find you. No worries though, the headphones will drown out their cries.
 
Just kidding. Sort of🤣

 

About Shari

Shari is VFit’s resident miracle worker from Texas! She leads an “Unwind” class, unlike anything you’ve ever experienced. But don’t let her zen like ways fool you. She can deliver just as Yang of a high intensity class and leave your muscles “good” sore for days to come.
 
“Born and raised in Texas, I was a competitive gymnast in grade school and went on to be a competitive twirler in High School.
 
I attended college at The University of Texas in Austin, majoring in English and Kinesiology.
 

Having always had a love for physical fitness, I taught group fitness throughout college, and upon graduating was hired to teach public school.With the demands of a new job and a new husband, exercise became my time to unwind.

With my 3 children now in school, I returned to my first career as a group exercise instructor.

Yoga is one of my favorite styles to teach because it has something for everyone. It is healing and strengthening all in one. It truly is the complete package.

When not in the gym teaching, I enjoying spending time outdoors hiking and exploring with my husband and 3 children.

We are avid travelers who enjoy each new adventure that we encounter. All three of my children are very active in competitive sports.”

Favorite Fitness Quote: “Fitness is a journey not a destination”
 
Credentials:
RYT 500 Yoga Therapist
ACSM CPT
Senior Fit Specialist
Mobility Specialist
Yin Yoga Specialist

The Power of Visualization

The Power of Visualization

The power of visualization

The power of visualization

Do you subconsciously sabotage yourself from reaching your goals?  Do you let self-doubt get in your way? 

It is common for people to begin to scroll through all the possible obstacles that could prevent them from reaching their destination; however, the problem occurs when we let these obstacles become so big that we just give up.

Don’t let this be you!

Rather than creating larger-than-life obstacles in your mind and dwelling on everything that could go wrong, envision yourself as the greatest.  Visualize yourself reaching your goals, giving the big speech, applying for and getting the job—conquer your Mt. Everest!

Some of the most successful people have used the power of visualization to accomplish their dreams.  Muhammad Ali would visualize exactly how he wanted his fights to play out.  Jim Carey carried a check that he wrote to himself for $10,000 around in his pocket for 5 years before he landed a role that actually gave him the money to cash the check.  The check in his pocket was his visual reminder to keep seeing himself as a great actor.

The more vivid you can be in your visualization the better it will work for you. 

Take 10 minutes a day in quiet meditation and see yourself accomplishing whatever it is that you wish.  Be as detailed as possible.  What do you see, hear, feel?  How amazing does the final victory feel?

Below is a guided meditation to help you visualize your goals, or set a timer for 10 minutes and freestyle it.

Some other helpful things you can do are:  create a vision board, write your goals in a journal or on a post it note.  Place these visual reminders where you will see them daily.

 

 

 

About Shari

Shari is VFit’s resident miracle worker from Texas! She leads an “Unwind” class, unlike anything you’ve ever experienced. But don’t let her zen like ways fool you. She can deliver just as Yang of a high intensity class and leave your muscles “good” sore for days to come.
 
“Born and raised in Texas, I was a competitive gymnast in grade school and went on to be a competitive twirler in High School.
I attended college at The University of Texas in Austin, majoring in English and Kinesiology.

Having always had a love for physical fitness, I taught group fitness throughout college, and upon graduating was hired to teach public school.With the demands of a new job and a new husband, exercise became my time to unwind.

With my 3 children now in school, I returned to my first career as a group exercise instructor.

Yoga is one of my favorite styles to teach because it has something for everyone. It is healing and strengthening all in one. It truly is the complete package.

When not in the gym teaching, I enjoying spending time outdoors hiking and exploring with my husband and 3 children.

We are avid travelers who enjoy each new adventure that we encounter. All three of my children are very active in competitive sports.”

Favorite Fitness Quote: “Fitness is a journey not a destination”
 
Credentials:
RYT 500 Yoga Therapist
ACSM CPT
Senior Fit Specialist
Mobility Specialist
Yin Yoga Specialist

Take 10 – Being Thankful

 

Take 10 – Being Thankful

VFit is back with a BRAND NEW Take 10 from Shari.  Perfect time for Thanksgiving this week, we love this idea of a Gratitude Jar!

Take 10—Being Thankful

“When I started counting by blessing, my whole life turned around.”  Wille Nelson

Each and every one of us has so very much to be thankful for; however, it is very easy to get caught up in the negative moments of our lives.

One way to appreciate how truly are blessed we are, is to make a list or perhaps a gratitude jar.  Below is one such example from https://www.mommypotamus.com/gratitude-happiness-jar/

 

Here in the US, we are days away from Thanksgiving.  A perfect time to practice gratitude, but truthfully, there is no bad time to be thankful.

Being thankful doesn’t mean ignoring the not so awesome moments that happen each and every day in our lives.  However, it does mean stopping, acknowledging, and viewing those moments differently.

Ask, what are these difficult moments teaching me?  Then be present with those moments as well.  But be thankful because you are becoming a stronger person.  Don’t fight the riptide, instead, swim with it.

I recently came across the following words of wisdom.  May they speak to you as they do to me.

In Life

Pema Chodron

In life we think the that the point is to pass the test or overcome the problem. The real truth is that things don’t really get solved. They come together for a time, then they fall back apart. Then they come together and fall apart again. It’s just like that.

Personal discovery and growth come from letting there be room for all this to happen: room for grief, for relief, for misery, for joy.

Suffering comes from wishing things were different. Misery is self-inflicted, when we are expecting the “idea” to overcome the “actual,” or needing things (or people, or places) to be different for us so we can then be happy.

Let the hard things in life break you. Let them effect you. Let them change you. Let those hard moments inform you. Let this pain be your teacher. The experiences of your life are trying to tell you something about yourself. Don’t cop out on that. Don’t run away and hid under your covers. Lean into it.

What is the lesson in the wind? What is the storm trying to tell you? What will you learn if you face it with courage? With full honesty and – lean into it.

The video below involves some easy stretches that you can use as you reflect on all that you have to be thankful for.

 

 

 

About Shari

Shari is VFit’s resident miracle worker from Texas! She leads an “Unwind” class, unlike anything you’ve ever experienced. But don’t let her zen like ways fool you. She can deliver just as Yang of a high intensity class and leave your muscles “good” sore for days to come.
 
“Born and raised in Texas, I was a competitive gymnast in grade school and went on to be a competitive twirler in High School.
I attended college at The University of Texas in Austin, majoring in English and Kinesiology.

Having always had a love for physical fitness, I taught group fitness throughout college, and upon graduating was hired to teach public school.With the demands of a new job and a new husband, exercise became my time to unwind.

With my 3 children now in school, I returned to my first career as a group exercise instructor.

Yoga is one of my favorite styles to teach because it has something for everyone. It is healing and strengthening all in one. It truly is the complete package.

When not in the gym teaching, I enjoying spending time outdoors hiking and exploring with my husband and 3 children.

We are avid travelers who enjoy each new adventure that we encounter. All three of my children are very active in competitive sports.”

Favorite Fitness Quote: “Fitness is a journey not a destination”
 
Credentials:
RYT 500 Yoga Therapist
ACSM CPT
Senior Fit Specialist
Mobility Specialist
Yin Yoga Specialist

Shari’s Take 10 – Be Kind to Yourself

Be kind to your body, it's where you live

Be kind to your body, it’s where you live

 

Shari’s Take 10 – Be Kind to Yourself

We are back with our weekly Take 10 series which combines a mindfulness video meditation, along with motivational messaging to help us all reach internal peace and balance out the yang of our day to day lives. 

“Kindness expands the light within us and reaches out to touch the light in others as well.” Madisyn Taylor (Daily Om)

We all know that we should be kind to others, but what about showing yourself that same kindness?

According to Psychology Today, a wealth of research has shown that self-compassion has positive outcomes related to many aspects of our well-being; such as, emotional intelligence, interconnectedness with others, greater life satisfaction, happiness, and optimism to name a few.  Self-compassion also leads to less depression and anxiety. (https://www.psychologytoday.com/us/blog/between-cultures/201802/be-kind-yourself)

Do you feel as if you are always self-critical?

Do you seem to remember each fault–no matter how big or small?

Have friends or family members told you that you are too hard on yourself?

Do you take pride in being a perfectionist?

If you answered yes to any of these questions, you could benefit from a lesson in self-love and self-compassion.

How, You may ask?!

Make it a priority to be kind to yourself.  Instead of being self-critical (I haven’t exercised in 2 week….I will never get in shape), show self-compassion and plan (I haven’t exercised in 2 weeks, so today is a great day to start).

One way to practice self-love, self-kindness, and self-compassion is through meditation, which can take many forms.

In today’s Take 10, I will guide you through a tapping meditation.

My suggestion is to watch the video first, to get the general idea of how tapping works.  Then, follow along and participate in the video.  Finally, incorporate your own thoughts and feelings in to self-led tapping.

What is Tapping?

Tapping (also known as Emotional Freedom Technique (EFT) is a combination of Ancient Chinese Acupressure and Modern Psychology that physically changes your brain, energy system, and physical body.

The practice uses the pads of your fingers to tap on specific meridian points while acknowledging deep emotions and working to release them.  Tapping allows you to take your physical and emotional well-being into your own hands.

This technique can provide relief from chronic pain, behavioral disorders, addictions, phobias, emotional problems, post-traumatic stress disorder, and physical diseases.

The body is made of energy. Negative feelings and emotions, pain, illness, etc. throw the body’s natural energy system out of whack.   Tapping is one way to restore the body’s energy balance; thus, restoring the body to homeostasis.

How to Tap

The basic method involves tapping on specific meridian points while acknowledging, accepting, and resolving your negative feelings, physical pain, emotional pain, etc.

According to ancient Chinese medicine, by stimulating these meridian points know as chi, you can tap into your body’s natural energy system to heal yourself by re-balancing your natural rhythmic flow.

Tapping is similar to acupuncture, except no needles!  Yay.

Tapping is simple and painless and can be learned by anyone and used anywhere.

Does EFT Really Work?

Like many ancient techniques, tapping has been met with criticism.  However, in recent years, research done at Harvard Medical School “found that the brain’s stress and fear response – which is controlled by an almond-shaped part of your brain called the amygdala – could be lessened by stimulating the meridian points used in acupuncture, acupressure, and of course, tapping.” (https://www.thetappingsolution.com/what-is-eft-tapping/)

 

In the following video, I will guide you through a tapping meditation to help you release your own inner critic and begin to treat yourself with kindness, love, and compassion. 

The tapping method I follow is from New York Times Bestselling author and Tapping expert, Nick Ortner.  His comprehensive book is The Tapping Solution: A Revolutionary System for Stress-Free Living.

 

Tapping Points Used in the Video

General Guidelines

  • You should use firm but gentle pressure.
  • You can use all four fingers, or just the first two (the index and middle fingers).
  • Tap with your fingertips, not your fingernails. The sound will be round and mellow.

 

About Shari

Shari is VFit’s resident miracle worker from Texas! She leads an “Unwind” class, unlike anything you’ve ever experienced. But don’t let her zen like ways fool you. She can deliver just as Yang of a high intensity class and leave your muscles “good” sore for days to come.
 
“Born and raised in Texas, I was a competitive gymnast in grade school and went on to be a competitive twirler in High School.
I attended college at The University of Texas in Austin, majoring in English and Kinesiology.

Having always had a love for physical fitness, I taught group fitness throughout college, and upon graduating was hired to teach public school.With the demands of a new job and a new husband, exercise became my time to unwind.

With my 3 children now in school, I returned to my first career as a group exercise instructor.

Yoga is one of my favorite styles to teach because it has something for everyone. It is healing and strengthening all in one. It truly is the complete package.

When not in the gym teaching, I enjoying spending time outdoors hiking and exploring with my husband and 3 children.

We are avid travelers who enjoy each new adventure that we encounter. All three of my children are very active in competitive sports.”

Favorite Fitness Quote: “Fitness is a journey not a destination”
 
Credentials:
RYT 500 Yoga Therapist
ACSM CPT
Senior Fit Specialist
Mobility Specialist
Yin Yoga Specialist

Shari’s Take 10 – Release the Negativity

Welcome to a new segment for our blog from our resident Yin master and all things fitness: Shari!

Shari’s take 10 series will combine a mindfulness video meditation, along with motivational messaging to help us all reach internal peace and balance out the yang of our day to day lives. 

This first feature falls right in line with our positive self talk post this week and is all about releasing negative energy!

Negative energy presents itself to us through our daily thoughts and feelings often causing us to believe this false truth that says “we are not AWESOME.”

As we continue to let this negativity into our daily life, it gains strength and power. But just as we let it in, we can RELEASE it.

To let go of these false beliefs, we must first acknowledge that it is just that—FALSE!

Stepping back to observe your thoughts and feelings simply for what they are, allows you to get some distance from them, and see them for what they are: thoughts and feelings.

The video below will take you through a 10ish minute meditation to explore the negativity that you are letting enter your life and help you to release it.

 

After the meditation, I invite you to take time this week to write down (perhaps in a journal) any negative thoughts and/or feelings that you tell yourself.

Read over your list and ask yourself:

// Is this truth?

// Can it be proven as fact?

// Can you change your thought pattern to see the positive?

Then, mark through the negative and replace with a positive. Maybe even jot the negative down on a piece of paper that you can tear up or burn, etc.

Example: I will never lose 10 lbs. I’m a fat, ugly slob. I hate the way I look. First, is this true? Does our weight affect who we really are? Does our weight make us a slob or ugly? NO! This is a FALSE Truth.

Let this thinking go!

This does not mean that we can’t make healthier food choices and add exercise to our day, and as a result, maybe lose 10 lbs. However, STOP focusing on the number! In your journal or other visible place, jot down small, concrete goals to become healthier—not skinnier!

RELEASE the negative talk.

ASK: Would you talk to your best friend the way you talk to yourself?

Note; however, that there is not to be any JUDGEMENT placed on yourself for anything you think or feel.

All thoughts and feelings are valid as thoughts and feelings, but they are not TRUTH!

ABOUT SHARI
Shari is VFit’s resident miracle worker from Texas! She leads an “Unwind” class, unlike anything you’ve ever experienced. But don’t let her zen like ways fool you. She can deliver just as Yang of a high intensity class and leave your muscles “good” sore for days to come.
 
“Born and raised in Texas, I was a competitive gymnast in grade school and went on to be a competitive twirler in High School.
I attended college at The University of Texas in Austin, majoring in English and Kinesiology.

Having always had a love for physical fitness, I taught group fitness throughout college, and upon graduating was hired to teach public school.With the demands of a new job and a new husband, exercise became my time to unwind.

With my 3 children now in school, I returned to my first career as a group exercise instructor.

Yoga is one of my favorite styles to teach because it has something for everyone. It is healing and strengthening all in one. It truly is the complete package.

When not in the gym teaching, I enjoying spending time outdoors hiking and exploring with my husband and 3 children.

We are avid travelers who enjoy each new adventure that we encounter. All three of my children are very active in competitive sports.”

Favorite Fitness Quote: “Fitness is a journey not a destination”
 
Credentials:
RYT 500 Yoga Therapist
ACSM CPT
Senior Fit Specialist
Mobility Specialist
Yin Yoga Specialist