Finding Healing With Mother Nature

Archive for the ‘Health and Wellness’ Category

Effective Water Workouts for Summer Slim Down

  

Summer is here and the time is right for getting wet! You don’t have to stop exercising now that’s it’s hot; just change it up. Dip into the refreshing water. Since water provides 10-15X more resistance than air. you can burn more calories and gain overall toning quickly while burning 3 1/2 times more calories than if you walked at an average pace.

You don’t have to know how to swim or need fancy equipment. Two pool noodles are about all you’ll need.

1. Psuedo lap swim  – Walking in the water while the arms windmill complete rotations.  Walk at least 15 minutes.

2. Water walking – To add intensity speed up the pace or use water dumbbells as you swing your arms through the water. Try to walk at least 15 minutes without stopping

3. Leg Lifts – One leg at a time swings front to back 10x then out to side pulling the leg in to the center of the body.

4. Tread Water – This is a more challenging exercise but SO effective.  In deeper water lift your feet off of the bottom and do a gentle scissor kick as your arms are out to the sides sculling hands (making figure 8’s on the water surface)

5. Noodle or Kickboard – This is a challenging exercise. Hold the noodle or kickboard in front of you, lay on your belly and start kicking your feet. The object is to propel yourself across the pool surface. Start with 5 minutes and work your way up.

It’s fun, but make sure you are drinking plenty of water! You may not feel thirsty in the water but you still sweat.

Need some extra help and have your own pool? Let me assist your pool workout with a private one hour session. Or, get your friends together and I’ll lead a fun water fitness class for your group.

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5 Easy Stretches for Stiff, Sore Muscules

Feeling Stiff and Sore? 
Try These 5 Easy Stretches for relief
 
Whatever the reason for your stiffness, whether it’s from too much sitting or too much yard work, these stretches will help relieve those aches and pains. Do them everyday or at least 3x per week for maximum benefit.
1. Child’s Pose
Relieves lower back tension and stretches shoulders. Hold for 10-20 seconds.
2. Runner Stretch
Step one foot forward, bend front knee as you lower it to the ground while the back leg stretches out behind you. Try to place the top of your foot on the ground. For a deeper stretch lift straight leg knee off the  ground.
Stretches hips, quadriceps and hip flexors. Hold 10-20 seconds
3.Straight  Leg Reach
Inhale and reach for your toes  as you exhale keeping your back straight. No rounded shoulders. It’s okay if you can’t reach your toes. Hold at the point of max stretch.
Stretches: Hamstrings, glutes &  lower back.
Pull toes toward you for a calf stretch too.
4. Straddle Stretch
Sit on floor with wide legs. Inhale, slowly exhale while walking your hands forward until you feel the stretch in your inner thighs and hips. Hold for 10-20 seconds & walk hands out further & hold for 10-20 seconds.
5. Downward Dog
This a more challenging pose but stretches
from your calves to your shoulders. Start in kneeling position, slowly lift knees and try to straighten your legs. It’s okay if your knees are bent. Hold 10-20 seconds at the point you feel the stretch.
Stretching everyday keeps the muscles and ligaments loose and supple. When muscles are loose, blood, oxygen and nutrients can circulate more easily giving you energy.
If you would like more stretches for a particular area of your body feel free to contact me!

The Blessings of Solitude

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In a world that seems to move ever faster in this always on, always connected lifestyle we’ve grown accustomed to, It is no wonder we are more stressed and anxious. We feel lonely but are never alone. Maybe that is part of the problem. We need more alone time. When was the last time you were alone with yourself doing something you enjoy, for yourself? Not by yourself on your phone or on the computer but alone in quiet solitude.

Now a days it seems people are afraid of being alone. Perhaps they are afraid of what thoughts or feelings might arise that they’ve been avoiding, even denying. Maybe others view spending time alone as selfish or taking away from their loved ones.

It is perfectly healthy and normal to desire, to claim time for you.

Maybe your loved ones won’t understand why you need to be alone, they might become upset by it if you haven’t done it before. Stand your ground and do it anyway. They’ll soon see the happier you and will be encouraging you to do it more often.

Time alone is actually a gift to yourself.

What would happen if people spent more time alone?
For me, spending time alone allows me to re-charge and gain clarity into my life.
1. Spending time alone allows you to enjoy your own hobbies for the joy it brings. You don’t have to be an expert.
2. When alone, your mind wanders away from thoughts allowing creativity to flourish.
3. There’s no demands or deadlines so you can detach and destress.
4. you get to know yourself better and begin to enjoy your own company.
5. Spending time alone gives you the opportunity to nurture your soul and explore your inner world.  Alone time is nourishing and empowering sending the message: “I am important.”
How do you spend alone time? if it’s been awhile since you’ve given yourself some quality time, here’s some suggestions.
Take a walk, especially in nature – Scientific studies found walking in a woodland setting lowers blood pressure, heart rate, stress hormone levels and boosts immune function.
Write in a journal, garden, The possibilities are endless!
Receiving bodywork is another positive way to give yourself time to nourish body, mind and spirit. Although, in a massage you are with the therapist you can still be alone. Instead of conversing, stay quiet and be with yourself.
Visit our website to read about our upcoming retreats. They are the perfect way to claim time for nurturing yourself.  www.fullcirclewellnessllc.com

enjoy

Who Do you Love?

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February, the month of LOVE. We celebrate by giving our love to others. Often in the form of roses and chocolates. Red roses are a symbol and expression of love and passion. In Greek and Roman lore Aphrodite and Venus were the Goddesses of LOVE, beauty, pleasure and procreation which were identified by a Red Rose. 

Chocolate was used widely by the Mayan and Aztecs. They produced a luxurious chocolate drink, served on special occasions and at sacrifices to their Gods. They also believed it had powerful effects on arousal. Christopher Columbus introduced this delectable treat to Queen Isabella of Spain. The popularity of chocolate spread rapidly across Europe beyond artistocracy. Now, everyone enjoys chocolate! Thanks Christopher!

Throughout history gifts were given as tokens of friendship or love. This year, we may be considering what we could give our loved ones as expressions of our love to them.

 There is one person that often gets left out and that is YOU! When was the last time you gave yourself a gift? Or, expressed love for yourself? It doesn’t have to be a box of chocolate or a dozen red roses. Think about it. What have you done for yourself lately to show yourself some LOVE?  One might think it is selfish to give to yourself. On the contrary, giving self love in some form is taking responsibility of your needs. It is essential to our own emotional and mental health.love4

If you feel fulfilled then you will less likely need to seek LOVE outside of yourself.  Being loved by others is certainly a wonderful thing but you won’t need it to feel fulfilled and happy when you know how to make yourself happy.

“In case of emergency, put on your oxygen mask first before assisting others” is the message you hear when flying 35,000 feet above the earth. You can give of yourself more fully when your own “cup” is full.

How many times have you put off doing something for yourself only to fill that time with other not so satisfying obligations?

Or, Have you ever felt anger, even resentment at having to do something for someone else when you were exhausted or unfulfilled? That’s a clue you need to take care of yourself FIRST!

Not everyone has an easy time showing themselves love. But here are some suggestions and tips that could help you get started.

Do something you enjoy, give yourself permission to have fun and pursue your hobbies. The hardest part is actually giving yourself the okay to set aside all of your obligations for a time to fill your heart with joy by doing something you love. The obligations and work will always be there. If you can learn to step away from it for some FUN and R&R then when you come back to the work, you feel more relaxed and get more done in a positive frame of mind.

Meditate or spend time in quiet solitude – This quiet time calms the body and mind nourishing your soul making you feel more relaxed and at peace. Take a walk in nature; the sights, scents and sounds get you out of your head and into the moment. Also, the quality of air in a wooded setting is beneficial for your immune system.

Okay, If you have a harder time giving yourself permission to relax and enjoy on your own, then getting a little help from us can give you a boost. 

  1. Get a massage – Receiving a massage for yourself sends a clear message to you, your body and mind that your health is important, your needs are important. It’ll help rid the body of toxins in the way of negative energy as well as relieve tension, creating feelings of well being.

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  1. Receive a Watsu? –Imagine floating in a warm pool, weightless, no sound but your own breathing, feeling your heart beating. You become present in the moment with yourself, body and mind connected. Supported by the therapist, you are gently moved and stretched through the water.  There is no pain, only relaxation. A sense of timeless peace overcomes you in the watery world of Watsu.   Muscles relax, tension falls away. You let go. It becomes a floating meditation that nourishes and heals.

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  1. Reiki – Reiki is an ancient Japanese healing technique of “laying on of hands”. The practitioner works in your energy field which is about 1-2” away from your body. Your physical and energetic bodies are connected. If there is an issue in one it will show up in the other. Reiki is gentle, non invasive, leaving you feeling peaceful. It can even be given over a distance. You and the therapist do not have to be in the same room.reiki healing hands
  2. Take your vitamins! Food has changed over the years and is less nutrient dense than it once was due to additives, soil depletion and pesticides. A weakened system breaks down much more quickly. Quality supplements boost your immune, repair cell damage and remove toxins while giving you more energy. Just another way to say “Self, I love you! My body and health are important.”

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When you give yourself love, you feel happy and healthy. Your confidence grows and the clarity of who you truly are, begins to shine through.

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This Valentine’s day don’t leave yourself out of the LOVE. 

Not sure which is best for you? Contact us for a 20 minute complementary consultation and we’ll help direct you to the services and products to ensure you are giving yourself the best support possible so you shine from the inside out! Email us at: full.circle@comcast.net

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A New Year, A New Opportunity

“The Sun doesn’t wait for anyone to notice it before it shines. Don’t hide your shine!”

new year

We’ve been hearing the New Year, New You slogan a great deal. While it is a New Year, you are still the same person you were a week ago. Only now you have the opportunity to do things differently, to learn from the past year. You can’t change anything that happened or mistakes made but you can learn from them, let them go, forgive yourself and look ahead.

 

What do you want this year? Decide what you want to change or to create. Then, most importantly take ACTION, however small the steps. Nothing will change if you don’t ACT.

 

At the start of a new year we feel charged and committed but oftentimes as the months progress old habits creep back. If we are not paying attention we find ourselves back in our comfort zone doing the same things we’ve always done. Now that’s not a bad thing, it just won’t help to get us where you want to go. 

It is certain that doing something different will feel awkward, scary and uncomfortable.  Just like when you were learning to drive, or learning a new skill. But, the more you did it the easier it became.

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It takes at least 21 days to make a new habit permanent. In my younger years when faced with a decision to make positive changes my dad would always say: “A day is going to go by anyway.”

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If you are looking to make changes in your life, you have to start somewhere and sometime. That sometime might as well be NOW!  NO more procrastinating or dwelling on the fear. Instead, focus on the outcome and how amazing you’ll feel when you see the results of your efforts.

Making changes in one area of your life will most definitely create positive change in other areas also.

So where do you start?

  1. Decide what it is you’d like to change or create. Keep it simple and achievable.
  2. What are the necessary steps to take to begin?
  3. Get someone to help you. They can act as an accountability partner or give you support when struggling.

new year quote

Try not to make your resolutions “shoulds” instead, make certain it is a true desire. While you are at it remember to include nourishing your mind and spirit along with your body.  Now that’s a FUN resolution! Nourishing yourself!

If you feel you need support to get started we offer a 20 minute FREE consultation. Tell us what you want to change or create and we’ll help you get there. Email us, full.circle@comcast.net.

Let this year be your year to LET YOUR  LIGHT SHINE!!inner light 2

inner light

The Healer in Nature

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I love the outdoors and anything to do with nature! It is important to me to get outside every day. I just don’t feel complete without it.  Getting out in nature feels like good medicine for me. It helps me de stress, think more clearly and feel more relaxed.

Actually all of us need nature to survive. Nature can live without us but we can’t live without nature. Think about it. Your home, your clothes, your food, our most basic needs require nature. So it is safe to say that nature is good for our health. Aside from basic needs, how else is it good for you? everythingisconnected

As a holistic practitioner specifically, Massage therapist, Reiki Master/teacher and Watsu practitioner it is important for me to incorporate nature into my practice. How you might ask?

First there are essential oils which are concentrated oils from herbs and plants that have therapeutic properties. When these oils are applied to the skin through a massage, the two work together to bring the body back into balance. The massage loosens tight muscles, stimulates circulation removing metabolites that cause soreness and fatigue. The oils penetrate the skin into the bloodstream to assist in the removal of metabolites and repair cell damage.

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Then there is Reiki Energy. Everything living on the planet has energy. You can’t see it but can see the effects of it. We have an electrical system within our bodies and emit electromagnetic energy which we call an aura. You don’t need to touch a hot stove burner to know it’s hot; you can feel the heat radiating when your hand gets close to the burner. Similarly, the practitioner hovers her hands a few inches above the recipients’ body and is able to feel where energy is weak which might indicate a physical issue or disruption.  The practitioner acts as a conduit allowing energy to flow through her to the recipient.

reiki

Let’s not forget WATER. Water is crucial for life on this planet. Water is what brought life forth on this planet. Our bodies are 60% water. We resonate with it like a tuning fork and is quite healing to the body. Now take WATSU. Watsu is an aquatic based bodywork given in a warm pool. It’s based on principles of shiatsu massage. Shiatsu is an ancient oriental technique that incorporates stretching, pressure points and joint mobilization. It’s known to be deep work. Watsu incorporates these principles into the water which makes for faster healing. Water conducts electricity. A client floats on their back with the therapist’s assistance as she gently moves, stretches their limbs, applies pressure to points along the body all help to release muscular tension, improve circulation and decrease pain. Healing speeds up in the water. The warm water, buoyancy, sensory deprivation, support of the therapist and gentle moves create a profound experience resulting in a deep relaxation, improved sleep and reduction in anxiety, stress. Some call it instant meditation. This work penetrates deeply but is pain free.

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Studies have concluded that 90% of most illness is due to stress. Reduce your stress and you reduce your chances of serious illness. Bodywork is a wonderful way to reduce your stress. So is getting outside into nature. When you feel the pressure of life weighing on you, take a moment, take a breath then step away from the computer, put down your cell phone. Just go outside, take a walk, explore a nearby wooded setting or sit and pay attention to the sounds, scents and sights of nature. This takes you out of the chaos of mind chatter, helping you to relax and de stress. Keep breathing deeply and understand the Earth breathes with you.

say yes

We are an integral part of nature made up of the same stuff as the earth and stars. When we connect with nature we connect with ourselves on a deeper level and realize our stress is all created within our mind.

If you are feeling stressed and searching for exceptional bodywork services please contact us by visiting our website at www.fullcirclewellnessllc.com

Happy Trails!

Audrey  S Filardi

Full Circle Wellness LLC

Sweetwater, NJ  08037

sunset on oak

What is it about Nature?

2008_091808kayaking0015So what is about nature that makes people want to spend a day at the beach? Camp in the forest, Kayak waterways, explore caves or swim under waterfalls and generally just be out in nature?

Studies have concluded that communing with nature relieves stress, anxiety and tension.016

In the summer everyone crowds the beaches to stay cool and relax.  There has to be something that draws people to the beach besides keeping cool.  There is!  Being by the ocean does boost your health!  Research has proven the sound of Ocean waves alters brainwave patterns to induce soothing and a deeply relaxed state.

The refreshing salty air is full of negative ions which are charged hydrogen particles that act to fight free radicals. These negative ions also help to balance serotonin levels which is the chemical in the body associated with mood. Negative ions are also in the air around waterfalls, rushing water, such as river rapids and even after a heavy rain!

When you are actually in the ocean swimming, riding waves, surfing or just working up the nerve to dive into the oncoming wave, the minerals in the sand and water detoxify the body.

You run in the sand back to your beach blanket or for exercise.  That warm sun is your main source of vitamin D, Vitamin D releases endorphins that make us feel GOOD.

No wonder we feel so refreshed after a day at the beach!

calm beach

Just looking at nature activates parts of the brain associated with happiness and balance.

Shin Rin Yoku is Japanese for forest bathing and is prescribed by Dr’s to their patients to spend time in nature.  At Tokyo’s Nippon Medical School they have gathered sufficient evidence that women who spend 2-4 hours in a wooded setting on two consecutive days experienced nearly a 50% increase in cancer fighting white blood cells.2008_1129batsto0018

Perhaps this is one reason people love to go camping!

I know many people are in need of spending time in nature because they spend too much time indoors, on the computer or connected to their technology.  Not enough time in nature actually causes one to become more hostile, agitated even depressed.

People are happier when in nature. We love nature because we evolved in it. We need it for our psychological well-being because it’s in our DNA.

In nature time slows down. We lose the urgency of “beating the clock” and so we slow down with nature and begin to adjust into our natural rhythm.

You can’t control Mother Nature. Surrendering to her puts life into perspective that you will adapt to conditions and situations. When you accept that there are some things you can’t control, and accept what is be it positive or negative creates a sense of joy to being alive

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Standing witness to the beauty of nature you feel a sense of awe and joy. From the largest mountain to the tiniest flower you begin to experience your connectedness to all living things.  Taking in the beauty of nature reminds us we are ALL made of the same substance.

In the quiet of nature and its sounds of life you also remember who you truly are, deep down you feel the quiet space within and come to meet your inner self, no longer needing to be or act in a particular way since nature never judges, it just IS. Nature is always in allowance not matter what is happening within it. The simplicity of understanding that nature moves through it’s cycles slowly, rhythmically without fear, worry, judgement or effort gives a sense of calm. You begin to experience the Divinity within it.

Spend enough time outdoors and you will experience it. Call it God, Earth Mother, the Great Spirit or any other name, nature connects you with this powerful, loving presence. You may experience a feeling of not being alone or you may also receive guidance and wisdom to a question or problem. Nature brings you ever closer to your own spirit and to the Divine Spirit.

There are so many reasons why people seek to be in nature. Perhaps the simplest explanation is that it just plain feels good!

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