I’m Sorry….So Sorry. For What??

Have you ever noticed how many times a day you say the words “I’m sorry?” Especially as women, it seems like we are always apologizing for something, even when we’re not at fault, or there isn’t even anything wrong in the first place. What’s up with that? Is it just a habit (and not a good one, I might add), or do we really feel that we are responsible for everything that’s wrong in the world?

There was a time when I believed that everything was my fault, and I took full responsibility for it. Everything from world hunger to human trafficking to PMS and menstrual cramps. My fault. And it really wore me down.

But I didn’t realize what a problem it was, or how often I said it until I was 2 years into my martial arts training and I was testing for my green belt level. My partner was one of the black belt instructors who I had become good friends with, so he graciously offered to let me beat the stuffing out of him during my test. After all, what are friends for?

Every time he attacked me, I took him down. Hard. Fifteen minutes into the test, my Sensei stopped us. He looked at me and said, “If you apologize one more time for doing a technique well, I am going to stop the test.” What do you think I said? Yep, you’re right, I said those dreaded words, “I’m sorry.”

I was horrified. My partner gave me a nervous glance before he looked at Sensei, who was glowering at me and scowling. That’s never a good sign. I hadn’t even realized that every single time I took my partner down I said “I’m sorry” before he even hit the ground.

Sensei didn’t stop the test. But I learned a powerful lesson that day. I stopped apologizing for no apparent reason. I no longer said the words “I’m sorry” unless I sincerely had something to apologize for. And, when I did, magic happened. But I think I’ll save that for another day.

Summertime: And The Living is Easy

Summertime….and the living is easy. Or at least it’s supposed to be. I hope you have had a wonderful summer so far, and have taken the time to replenish yourself in body, mind, and spirit.

My summer has been interesting, to say the least. In early June I entered a contest sponsored by a local radio talk show host who is on the search for the next great podcaster. Why in the world would I do such a thing?

First of all, it’s because I absolutely love the lady who is hosting the contest, even though I never met her. She won me over the first time I heard her say she had to stop talking long enough to wipe the sarcasm off her screen during a broadcast. I laughed so hard I almost drove off the road. My husband fell in love with her when he was a caller on her show and she called him a badass on the air.

When I heard about the contest, I thought to myself, “Why not?” But then I got the application to officially enter the contest. I had to come up with a logline (um, what’s that?), a description of the show and what it would be about (gee, I would love to, but I have no idea), come up with 10 topics for episodes along with a brief synopsis to let listeners know what each episode was about (is that all?). The grande finale was to include a 5 minute video of yourself talking. At least I know how to talk.

Well, I did it, and I made the cut. I am one of 5 finalists. I have had to learn how to download the software to record a podcast as well as how to use it (a minor detail), learn how to edit , export to an mp3, and post it to a variety of social media sites. UGH, technology! My love-hate relationship with it continues. Fortunately, I found a millennial for hire who was happy to help out.

Anyway, the contest has ended and I’m just waiting to find out if I am going to be one of the next great podcasters. I’ll certainly keep you posted! So, as you can tell, my summer hasn’t been easy at all. But, it’s been more fun than I’ve had in a really long time!  

Fit & Flexible Feet for Life

Health and vitality starts from the ground up. But, unfortunately, many of us don’t think about our feet as part of the equation. After all, they’re so far away from the rest of us, and often they are out of sight, out of mind. Until they start rebelling from lack of neglect. And nothing can drain our energy and zest for life like the agony of da feet. But, it doesn’t have to be that way. Here are a few tips to keep you on your toes and your feet fit and flexible for life.

Massage your feet and play with your toes.

Get re-acquainted with your own feet. Take off your shoes and socks and feel the shape of your feet and toes. I know, the first time I was asked to do this I was a little freaked out. Most dancers are very intimate with their feet, but I took ignoring mine to a fine art. Until I was plagued with foot pain, huge bunions, a hammer toe, and a Morton’s neuroma. That got my attention.

Start by gently massaging the sole of your foot, using gentle pressure where you feel discomfort or tightness. Spend extra time on these areas, gently working the sore spots until they begin to release. It helps to use lotion or foot cream. Continue by working your way up to the toes, massaging each individual toe. Then, interlace your fingers between your toes so you are spreading them your toes apart with your fingers. I know–it’s supremely uncomfortable at first but eventually it feels really good, and your feet will love you for it. This is to make up for all of the time (and the years) your toes have been squished together in shoes.

 

Strengthen your toes and stretch your feet.

Next, it’s time to build some strength while you stretch your feet at the same time. Sit on the edge of a firm chair with your feet flat on the floor. Keeping your heels and the balls of your feet firmly on the floor, lift all 5 of your toes. Keep your toes lifted and then try to spread them apart. Not all of your toes will cooperate, and you may have to give them a little bit of encouragement with your hands to show them the way. This isn’t cheating. Instead, it is sending signals to your brain to activate the motor pathways responsible for mobilizing your toes.

Practice lifting and lowering your toes multiple times, and notice the stretch in the soles of your feet. You are actually stretching the plantar fascia at the same time you are strengthening the small muscles of the feet and your toes at the same time. Pretty cool, huh?

Stretch your calves….a lot.

Tight calf muscles can wreak havoc on your feet, as well as your knees, hips, low back, neck and shoulders. Everything is interconnected and goes up and down the kinetic chain. Which is simply a fancy way of saying if one thing is off, it impacts affects every part of your body.

Stretch your calves by doing the classic “runner’s stretch.” Stand facing a wall with one foot in front of the other and your hands against the wall. Gently press your back foot into the floor. Keep your head up and your pelvis pressing forward. Hold for 15-30 seconds. Switch legs. Repeat.

Repeat the stretch again, but this time keep the back knee slightly bent as you press your heel into the floor. You won’t go nearly as far in this position, but that’s okay. This stretch targets the deeper calf muscle and the Achilles’s tendon. it’s all good.

NOTE: You’ll get far more benefit from doing these exercises for short time intervals several times a day rather than for long periods a few times a week. Not only will your feet feel better, your ankles will get stronger and your lower legs will get more toned.

I have a lot more to say regarding my new-found fascination with feet and the role it plays in our health and well-being. But, I think I’ll save some of those pearls for another day.

Where’s Your Tipping Point?

I heard the most fascinating story a few weeks ago. A friend of mine was leaving work early to rush off to an afternoon ballet class. It had just begun to snow, even though it was late spring. That happens a lot in Colorado.

When she put her key in the ignition, a snowflake gracefully floated down from the sky and landed squarely in a chip on her windshield. As soon as that snowflake touched down, the entire windshield shattered. From one harmless little snowflake!

She sat there in shock, trying to figure out what just happened. How could one delicate little frozen drop of water shatter an entire windshield? In her own words, she said, “If I hadn’t seen it for myself, I never would have believed it.” At least she wasn’t driving at the time. So, instead of going to ballet class, she (carefully) drove off to get her windshield replaced.

Two days later, she shared her story with us. We all marveled at the power of one tiny little snowflake. We speculated what conditions must have existed for that to happen. Was it temperature related? Did the snowflake have the identical size, shape, and dimensions of the chip which caused it to shatter? Are the properties of glass not as solid as we think? Or, was it merely a bizarre coincidence? What was the tipping point?

The truth is, we all have a tipping point. Everything in nature does. And, as I learned in my martial arts training, water can take down a mountain. So it makes perfect sense that it can also shatter a windshield.

Like everyone else, I’ve hit a tipping point multiple times in my life. Sometimes we feel like we’re out on a ledge, ready to go off a cliff. Other times it takes us completely by surprise. But how we react to these life changing events is what counts. The important thing is to stay positive, resilient, and learn from the experience.

So….where’s your tipping point?

 

 

 

 

 

Self-Indulgence Is Not A Dirty Word

My ballet master was incredibly demanding, which is one of the things I loved about him. After all, I don’t want to become complacent. Complacency breeds mediocrity, and in my opinion, that is a waste of human potential.

He would often chastise us if we weren’t working hard enough to satisfy him and his high standards. During the middle of brutal and complicated movement patterns he would frequently scream, “Don’t be so self-indulgent!” Not only was it distracting, it was demoralizing to be called self-indulgent when you were dancing your heart out and working your butt off.

Besides, the way he said it made it sound like a dirty word. In his mind, it was a dirty word. I always wondered why, and I never understood what he meant. I would have asked him, but he terrified me. He terrified all of us, even though we loved him, and we were adults.

Here it is, many years later, and I think I finally understand what he meant. To achieve the goals we set for ourselves, we have to fully engage all of our effort and focus to that goal. We have to pour our heart, soul, body, mind, and spirit into it. That leaves no room for self-indulgence.

But I disagree. There is an incredible amount of untapped potential in each and every one of us. However, we can’t reach this potential if we don’t allow ourselves a bit of pampering. A chance to rest, relax, and hit the refresh button. Some people may call it self-indulgence. I call it common sense. And it really isn’t a dirty word. At least, not in my mind it isn’t.

So, don’t be afraid to take some time off, hang out, and get some rest. Indulge yourself. It’s so good for your health!

Spring Into Fun Fit Tips

Spring has sprung. However, with the crazy weather we have all been experiencing across the country, it sure doesn’t seem like it. The relentless wind, rain, and snow can keep us locked indoors instead of getting out and enjoying our favorite activities. But, no worries–here are a few quick tips to keep you fit, healthy, and moving so you can be at your best when the sun comes out for good.

 

Bounce around for your health.

Having an exercise ball is a great tool to have at home no matter what the weather is like. Just sitting on the ball for a few minutes every day does wonders for your posture, balance, core strength, and flexibility. Adding gentle bouncing while sitting on the ball also adds the benefit of stimulating your nervous system, cardio-pulmonary system, and lymphatic system. It’s also great for your mental and emotional health, and it makes you feel like a kid again.

Why weight to feel great? 

For strengthening, sculpting, and toning, I recommend using light weights. Even 2 pound weights will give you the results you want as long as you are moving slowly and fully engaging your attention and awareness while using them. For example, when doing bicep curls, imagine the line and the shape of the muscle fibers. Concentrate on the movement of the muscle as you slowly bend and straighten your elbows. You can do an entire series of arm exercises in just a few minutes. To get more bang for your buck, do them while sitting on the ball.

Chairs aren’t just for sitting. 

Sit on the edge of a firm chair with armrests. Slowly push against the armrests with your hands, bringing yourself toward a standing position. You do not have to go all the way up. As a matter of fact, you don’t have to go very far before you feel your arms working. Very slowly, lower yourself back down. And I do mean slowly–no plopping back down. Make sure that you pull your shoulder blades down and together  as you move. This will strengthen and tone your upper back muscles as well as your arms at the same time.

Remember, it’s not about going to the gym 3 times/week. It’s about what you do each and every day that has a cumulative effect to keep you vibrant, fit, and healthy. Keep moving–be healthy!

Should, Could, Would: Life’s Lessons From a Little Girl

Should, could, would. I was in first grade when I learned those words. My teacher was terrifying, and I believed she became a teacher to torture helpless children. She wore a perpetual scowl on her craggy face, and the only time she smiled was when she was berating one of her hapless students until they cried so hard their teeth rattled or they wet their pants. Many (like myself), were known to do both.

One cold winter afternoon, our teacher handed out sheets of paper with the words “should, could, and would” printed on them. She explained what the words meant. She also told us that they were advanced for us, but she didn’t care. She expected us to keep those papers, look at them every day, and learn how to spell them as well as how to use them in a sentence. With one final scowl, she dismissed us for the day.

Clutching my papers in my mitten-covered hand, I walked through the snow, anxious to get home. Suddenly, a gust of wind yanked the papers out of my hand. I watched in horror as my important papers danced in the wind for a moment before they were carried across a neighbor’s yard. I tried to run after them, but the snow was too deep and my legs were no match for the speed of the wind. Holy crap, my teacher was going to kill me! I began to cry as I slowly continued up the hill to my house.

A truck pulled up beside me. It was my father. He grinned at me and opened the passenger door to give me a lift the rest of the way home. “Oh my God,” I thought to myself, “Things just went from bad to worse.” When he saw my tears he asked what was wrong. I cried harder.

Choking back sobs, I told him what happened. “Well,” he said, “Let’s go look for them.” I couldn’t believe it. My father was going to save me from the wrath and imminent public humiliation of a caliber only my teacher could accomplish. For what seemed like hours my father and I trudged through the deep snow looking for the lost papers. I had stopped crying, because at least now I had help.

Finally, my dad asked me how important these papers really were. I shrugged and wiped my nose with the back of my mitten. Then I told him what Miss You-Know-Who had said. My father said nothing for a long moment as we stood on that hill with the snow and the wind whipping around us, but his face got very red. It must have been the wind. He knelt in the snow and put his face close to mine. “If Miss You-Know-Who says anything to you at all, you tell her to come talk to me.”

I smiled and nodded my head. My father was a large man, and could be quite formidable. He also knew my teacher quite well, since she went to our church. Yep–I even got to see her on the weekend. Lucky me. Then my dad carried me through the snow, put me in the truck, and drove up the hill to our home. Nothing more was ever said.

I learned a lot about those three words since that day in the snow all those years ago. I learned how to change my “shoulds” to “coulds”, my “woulds” to “will,” and my coulds to “of course I can!” I learned that we all could use a little help sometimes. I also learned that anyone can be a bully, as long as they can get away with it. And anyone can be a hero, as long as they have the courage to speak up.

 

The Power of Grace….

Grace. It’s such a beautiful word. Just the sound of it brings forth a sense of ease, elegance, and peace. Who wouldn’t want to experience grace? Maybe we felt like we had it at some point but lost it along the way. (I don’t know what happened to it….I know I left it around here somewhere). Perhaps we feel like we have been looking for it all of our lives. It’s possible that we don’t even know what we’re looking for, but intuitively know that something is missing. What is grace, anyway?

In my mind, grace is a feeling. It is a sense of confidence and well-being. It is about having a strong sense of self-awareness, and being comfortable in your own skin. You know how to set personal boundaries and how to cultivate healthy relationships. You respect yourself. You have the flexibility to move through life with an effortless flow, even when the going gets tough.

One of my favorite quotes is from a remarkable man named Moshe Feldenkrais. He said, “What I am after is not flexible bodies, but flexible brains. What I am after is to return each person to their human dignity.” Ahh, grace. It is a lovely word, and a powerful one as well. It’s also a wonderful feeling–one that returns you to your strength, power, and human dignity.

It was through life’s trial and tribulations and the most difficult chapters in my life that I discovered the power of grace. I will admit that it hadn’t always been easy. But I did find it, and I sure like the way it feels. And I hope I don’t lose it like I lose my car keys. Because, there is incredible power and grace in each and every one of us. As well as human dignity.

Age Is a Beautiful Thing

Age is a beautiful thing. Or, at least it can be, as long as you have the right attitude. I recently saw an advertisement for a clinic specializing in “Age Management Medicine.” Yikes! As if getting older is a disease state that needs to be managed. That certainly puts a negative spin on getting older. It’s also ridiculous, and it simply isn’t true.

What we believe is what we become. What we tell ourselves and what we hear from other people is what we eventually believe, even if it conflicts with our inherent belief system. I personally believe that we can all be fit, healthy, and vibrant, in every stage of life. Because what we believe is what we become.

It all begins with the right mindset. Staying positive, and blocking out some of the negative messages we hear from society, the media, even our friends and family is a great place to start. And pay attention to the people around you who are fabulous examples and role models that age isn’t something to be “managed.” It’s a beautiful process to be celebrated and enjoyed.

My favorite ballet teacher and mentor is still going strong and teaching six days a week at 71. Her energy and enthusiasm is boundless. I have a long time friend who bellies up to the barre with me at least four days a week for a professional level ballet class. She is 81, and she is amazing! My vibrant, energetic, and beautiful Aunt Stella was recently featured in her local newspaper for her remarkable accomplishments in bowling. She is 89 years young. Her youthful vitality is delightful to see, and she is an incredible role model. Not just for me, but for everyone who meets her.

Age is a number, not a disease. Getting older is inevitable. Getting old is a choice. At least, that’s what I believe. And, what we believe is what we become.

Build It, and They Will Come….

Build it, and they will come. Who doesn’t remember that famous line from the movie, “Field of Dreams?” All you have to do is have a vision, apply a lot of hard word, and dribble on a healthy dose of faith. Because, if you build it, they WILL come.

I have spent the past seven months working with a remarkable and talented team of professionals, building this new web site. It’s been a long journey, and a lot of work. I cannot speak for my amazing team, but as far as I am concerned, it has been well worth the time involved and the energy invested.

Seven and a half years ago, I launched my first web site. It was terrifying. Just putting myself “out there” was an overwhelming and uncomfortable experience for me. Apparently I got over it, and I have come a long way since then. Haven’t we all? If we aren’t trying new things, and getting out of our comfort zone, we stop growing. We become complacent. We stop learning. And, (dare I say it ?), we become old.

The key to youthful vitality is about putting yourself out there, learning new ways of moving, sensing, thinking, and feeling. It’s about keeping an open mind, and cultivating a spirit of interest and curiosity. It’s about building. Perhaps not a new website, but building new relationships, new connections, and discovering new and fun activities. It’s about never giving up on yourself, even when times are difficult and the going gets tough.

Keep building. it helps to make sure that you’re using the right tools and you have a great team behind you, no matter what you’re building. It certainly comes in handy. So, build it, and they will come.