The Perks of Motherhood

I love my traditional Mother’s Day scenario… the chaos as my kids prepare me breakfast in bed while I yell from my room for them to quit fighting. The silliness of getting hand-picked azaleas from my neighbor’s front yard that are covered in microscopic red bugs; and precious, hand-made cards that left a trail of glitter from one end of the house to another. It really never gets old.

The gifts, as well as the breakfast, have gotten better over the years. Coupons for free hugs have graduated to fun jewelry hand-selected by my very discerning daughters and a bowl of cereal has progressed to Belgian waffles (not the frozen ones either).

This year I’m adding a new twist to the ritual. I’ve been reflecting lately on what an honor and a gift it is to be a mother to my two children. They make me a better person.

Not necessarily because they demand it, they don’t. It just goes with having a desire to do the job well. If you want to raise good children that hopefully become well-adjusted, happy adults, then you have to model and teach them the core values you hold true. In other words, my children make me “step-up my game".

I am gladly taking the yearly recognition this Sunday but adding to that a purposeful acknowledgement of how my job as a mother makes me strive to be someone I like. Of course a motherhood perk is the unfathomable amount of love both given and received, but it’s actually more than that (if you can imagine). I want my children to be healthy, kind, compassionate and fearless. In order for that to happen, I have to teach them how to be all those things.

Therefore, my job as a mother requires constant learning and training on how to be the solid, well-rounded person that I eventually want my children to be. What a gift! I get fed with love just for working on being a healthy, kind, compassionate and fearless individual.

So, as I am showered with attention and affection this Mother’s Day, I will secretly hold in my heart the knowledge that the real gift isn’t the necklace and Belgian waffles; but the job of motherhood, itself.

The 2014 Boston Marathon: Lindsay's Experience

It is now a full week after the 2014 Boston Marathon. This is going to be a long blog, but I promise I keep things interesting. Physically, I am still recovering while emotionally I am still processing. I thought I would share my experience and I can only hope you get the slightest taste of what it was like to be in Boston this year. In order to truly understand my emotions leading up to race day it is important to know this was my second marathon (qualifying race was the 2013 Cincinnati Flying Pig), I still haven’t grasped why I was given this opportunity and no, I didn’t “deserve” it. Sure, I worked hard to qualify, but there are bigger reasons as to why I got to be a participant in the 2014 Boston Marathon and I couldn’t be more grateful to share the experience.

Jeff (my boyfriend) and I got up around 5:00 am race day and took our time getting ready. Showered up, put on the body glide (I missed a few spots, ha), tossed on CTF gear and ate a solid breakfast. Jeff’s dad kindly drove us to the bus stop while I took a quick nap—apparently I still needed some shut eye. We arrived to Athlete’s Village around 7:30 am and I knew it was going to be a long wait before I started. Honestly, I wasn’t thrilled about this part but there is nothing you can do except rest, chit-chat, refuel, use the bathrooms and watch the snipers on top of a local school (craziness). Jeff left around 9:30 am and I had another hour or so before I made my way to the starting line.

Physically, my legs felt ready to go but my stomach was in rumble mode. So many thoughts and emotions—I felt honored to be there knowing so many people were tracking and supporting; having our families awaiting at mile 25 and knowing Jeff was out there was comforting, exciting and nerve racking all at the same time. It was finally time to get started and I couldn’t be happier.

Miles 1-6: Go figure the first thing I hear is the Dropkick Murphys song…it instantly made me think of everyone at CTF and “3, 2, 1, work” became real. I paced my first 6 miles really well given it was a lot of downhill. I knew that would hit me later… going downhill is not fun. It was only fun when I was 6 years old and thought it was cool to run down the hill next to my house to see how fast I could go. I got to mile 7 and couldn’t believe I was already 25% done with the course. Miles 7-13: I made sure to stay on top of my nutrition plan of using my gels, drinking water, drinking Gatorade every so often, and had my first dose of salt supplement. I was able to hold my pace and I couldn’t be more excited about that. These miles were a blast. I tried to clap as many hands as possible, favoring the kiddies. I was truly savoring every mile at this point.

Miles 13-19: Mile 13 wasn’t my finest mile. Thank goodness there was a bathroom close by because I felt my throat start to cease up—that feeling right before you puke. Awesome. I paused my watch at this point, got sick in a porter potty, felt a million times better then kept moving on. Physically, I knew this would probably catch up later but what can ya’ do? You keep moving. Ran to mile 14, drank Gatorade and water, recovered my pace miles 15-17 then proceeded to get sick AGAIN at mile 18. At this point, I was concerned about how my body would handle this once I got to my final miles but all I could do was follow my game plan and try to get my pacing back. Mile 19 was a 9:30 mile and that was when my quads started to cramp stronger than I’ve ever felt in my life.

Miles 20-26.2: These miles were the hardest miles I have ever physically ran/walked/stretched/trotted in my life. Mentally I was strong and knew the goal was to FINISH the race. KEEP MOVING. Maintain form. Wooooah--ceasing up. Pull over. Stop. Stretch. Shake it out. KEEP MOVING. Lean on the crowd’s support. Drink water, drink Gatorade, stay on the nutrition plan, pray and KEEP MOVING. Your friends are tracking you—KEEP MOVING. Family is at mile 25—smile for the picture and act like you aren’t in pain. Drink water. Stop, stretch, shake it out, talk to the person behind the fence then KEEP MOVING. These thoughts and actions were literally my last 6.2 miles. Crossing that finish line was emotional and I couldn’t wait to find Jeff, family and sit down. Finishing at 4:05 was not in the cards at mile 18 (I could have finished around 3:40), but starting at mile 19 a 4:05 finish was stellar. I found Jeff pretty easily and the tears came streaming down.

As I replay my miles, one of the main reasons I believe I had the opportunity to run that race was to be humbled.

Humble literally means to “bow down.” I felt what it was like to mentally rely on something bigger than me because my body was shutting down. In so many words, I had to look up, look around me and have faith that I was going to finish that race—no matter what.

How to Spend the Last Day of the Year

You made it! It’s the last day of the year, and since you are reading this insightful blog that means you’ve survived 2013. You’re not done yet however. You have a few more hours to go before ringing in the New Year. How do you want to spend it? How do you want to spend the last day of the year?

Do you want to wallow in resentment? Do you want to sit on the couch, numbing gaze, while watching another episode of Law & Order? Do you want to waste mental and emotional energy reflecting on the hardships of 2013, clinging to a desperate hope that 2014 will be a better year? Do you want to stare at your reflection with self-loathing because your body still has a ways to go before reaching an acceptable appearance?

Or…

Do you want to float in love and gratitude? Do you want to feel the exhilaration of achievement and hard work that comes from exercising? Do you want to call the people who have nurtured your soul and thank them for their presence in your life? Do you want to walk through your work day grateful for the ability to share your unique skills while feeling the security of knowing that you have an income? Do you want to thank your body for providing another year of experiencing life…hugs, kisses, adventures? Do you want to reflect on the abundance in your life? Do you want to recall the opportunities that have been presented to you -- the opportunities to learn, evolve, grow, and succeed? Do you want to witness the beauty around you with a deeper appreciation?

You choose. You can choose how to spend the last day of the year.

I have chosen to feel a deep sense of gratitude that comes from doing what I love. I have chosen to reflect on the immense honor that my clients bestow upon me as they open up their hearts in my office and trust me with their vulnerability. I have chosen to acknowledge how my clients help me as much as I help them. I am choosing to thank you all for the gift of your presence in my life.

“The winds of grace blow all the time. All we need to do is set our sails.” ~ Sri Ramakrishna Paramahamsa

Have a Happy New Year all!

wellness Wednesday: EMBRACING THE UNCOMFORTABLE

Uncomfortable.  Uncomfortable is an adjective that can mean a few things:  experiencing physical discomfort; uneasy or ill at ease; causing anxiety; experiencing discomfort caused by stress or strain.  We have all felt this before and most people would agree that it isn’t a fun feeling.  However, embracing and accepting that feeling of discomfort is what makes us BETTER in the long run—even if there is an “I can’t do this” or negative outlook at the situation at hand…turn a difficult situation into a positive opportunity.

FITNESS:  Monday mornings I attend the 6:00 am CrossFit group class.  This past Monday’s strength piece (back squats, barbell on the back, 3 sets until fatigue-- rest 60 seconds in between sets) was brutal.  Everyone’s legs, including mine, felt like Jello.  After 59 squats, I started the conditioning portion of the class.  It pushed everyone to the point that 75% of the group was lying on the floor from pure exhaustion (I was one of them).   I heard someone tell our head strength trainer and programmer, “thanks for that.”  He responded perfectly… “it sucks getting better, doesn’t it?”  In order to reach our fitness goals, we have to be willing to get outside of our comfort zone.  Getting better is hard, but it makes the outcome special.  It means crossing the finish line, completing a push up or being capable of reaching your toes is the byproduct of your perseverance throughout your training.

NUTRITION: You get through an evening without binging.  You are invited to a nice dinner, but are afraid that it is going to set you back.  You decide to give up diet soda and drink water instead—something so simple but easier said than done.  You have a “bad” day of eating and think you’ve blown it.  Talk about some uncomfortable and anxious moments.  At Hilton Head Health we know going home is challenging.  We know cooking 5 nights out of the week is a huge success.  We understand most everyone is battling to either lose weight or maintain the weight loss—it can be a tough journey.  However, getting back on track, developing a healthier relationship with food and getting through tempting food situations are all VICTORIES.  It makes those uncomfortable moments worth it in the end… we are able to strategize, plan ahead, and set boundaries.  Again, it makes us better.

SELF:  Conversations centered on setting boundaries.  Accepting a new, yet challenging job; moving your family to a different city; changing careers; being a single, working mom.  Realizing there are certain relationships that could be destroying or sabotaging your personal health goals.  I am so thankful the guests have Lisette here.  She is such an asset to H3’s program—I would recommend you read her blogs.  If you are struggling at home then reach out to get support—even if it is just a listening ear with someone you trust.  I love when Lisette talks about “sitting in your emotion” during her Stress and Emotional Eating lecture.  She then proceeds to encourage us to “put your emotion at the altar.”  This is truly grasping the concept of embracing the uncomfortable.

 “In order to get from what was to what will be, you must go through what is.”  Anonymous

Wellness Wednesday: Spiritual Refueling

By Lisette Cifaldi, MSW, LMSW

Director of Behavioral Health, Hilton Head Health

The number one symptom of spiritual disconnection is serenity deficiency. When you are white-knuckling it through the day and even the smallest inconveniences have you gritting your teeth, then your serenity has been breached. All signs are pointing to a need for spiritual refueling.

Environment, culture, and lifestyle can all be contributing factors involved in the kidnapping of our peace and serenity. However, a well-nurtured spiritual connection provides a healthy immunity against the influences that compromise our peacefulness.  Below are a few ideas for how to begin spiritual refueling:

Laugh Until You Cry: When is the last time you had a good belly laugh? We allow life to become all too serious at times. Laughter is necessary for lightening your spirit and loosening strongholds on your heart. Have a marathon showing of funny movies or DVR some of your favorite sitcoms and watch them back-to-back.  Visit a local comedy club or just stand in the greeting card section of your closest Target reading the cards filed under humorous.

Full Service Please: Being of service to others gets us out of the monkey chatter in our head. When we help people in need our spirit blossoms. We become untethered from our thoughts as our spirit naturally takes the reigns. Service can take the form of volunteerism with local charities or non-profit organizations, as well as just dropping in on an elderly neighbor or bringing dinner to a sick friend. Don’t over-think it -- just dive in and help.

Naturally Speaking: One way to spiritually refuel is to surround yourself with the beauty of nature. Set aside some time to create a mindful experience in the great outdoors. Try a quiet walk on the beach or a tranquil saunter through the woods. Work in your garden or arrange a picnic under your favorite tree. Feel the sun on your face, the breeze through your hair or the snow on the tip of your tongue.

Exercise Your Right Brain: Getting creative is a great way to awaken your spirituality. Our analytic thought can become a strait-jacket for our spirituality. Channel Houdini for help in escaping that strait-jacket by engaging in creative endeavors. Paint, collage, craft, photograph…instead of looking for beauty, create it!

Mischievous Merriment: Smiles, giggles, and feelings of happiness abound when we do something nice for others, especially without them knowing about it. Putting a smile on someone else’s face lights up your spirit from within. Get a bunch of $5 Starbuck’s gift cards and randomly give them away. Sing the praises of someone who has given you excellent customer service by writing their boss a letter. Send someone flowers, or put a small box of chocolates on their desk with a note that recognizes their hard work.

Thank You, Thank You, Thank You: Gratitude is the doorway into your spirit. By purposively cultivating gratitude you align yourself with the abundance of the universe. When we expand our practices of gratitude “I’m not enough,” and “I don’t have enough” become, “I am enough” and “I have everything I need.” Start with a gratitude list on your refrigerator. Whenever you’re in the kitchen, write down one thing you’re grateful for on the list. Create a gratitude box at the beginning of the year. Once or twice a week, recognize something you are truly grateful for, write it on a note, and put it in the box. At the end of the year, open the box and reflect on all your blessings.

Pipe Down: Last, but not least, allow for silence in your life. Our mind, body and spirit need quiet. Find a place and time to rest peacefully with no distractions or noise. Let the commotion in your head and environment fall away so your spirit can surface and take center stage.

Positivity Key to Happiness at Work

How do you measure happiness at work? Many of us follow this simple equation:

         work hard + work harder = success; success = happiness!

The only problem with that is it’s pretty difficult to remain or obtain happiness when our work goals are consistently changing. For example, let’s say you’ve been performing so well that you are promoted to a new position. Once in that position, you now have to prove that you can perform the responsibilities of that position. Based on the way we measure happiness, if you felt happy about the promotion at one point, odds are it lasted only as long as it took you to dive into the new, more daunting workload.

Shawn Achor, CEO of Good Think, Inc. and professor at Harvard University, lectures on this thing called ‘positive psychology’. According to Achor we can improve happiness at work by simply changing the way we think.

“[It’s] the lens through which your brain views the world that shapes your reality. And if we can change the lens, not only can we change your happiness, we can change every single educational and business outcome at the same time.”

In his studies, Achor found that 75% of job success is predicted by optimism levels, social support and your ability to see success as a challenge instead of a threat. Having a positive mindset will actually lead to improved intelligence, creativity and energy.

So how do we foster this positivity? Achor encourages us to perform positive acts each day including:

• Random acts of kindness


• Keeping Gratitude journal


• Exercising regularly


• and Meditating

Take twelve minutes out of your day to watch Achor’s hilarious and informative TedTalk below. It may just put a little (or a big) smile on your face.  

Gratitude Check

In the next 20 seconds, right down the top 5 things you're thankful for today….

If you wrote down a Person… have you taken the time to show them or tell them how much you appreciate them today?

If you wrote down an Event or experience… did you take the time to linger in that moment?

If you wrote down God… have you taken time to talk to him today?

If you wrote down Prosperity… have you recently shared with someone in need?

If you wrote down Health… have you done anything today to honor your body or meet its needs?

 

Think of a way to express your gratitude for at least 2 items on your list today.  Now, take a moment to reflect on what just happened…

Did a blanket of comfort wrap you with these warm thoughts?

Did a smile grow upon your face?

Do you feel an urge to do something positive?

Gratitude lifts spirits, instigates smiles, and compels you for more.  I’m grateful to share this moment with you today.

A Lesson In Mindfulness from a Street Performer

Normally, I am not a fan of chain messages but this one really spoke to me. I thought I'd share it with you because it reminded me to be mindful throughout the day and to take in each moment with gratitude. After reading the story, ask yourself what would you do in this situation. Feel free to share your thoughts in the comments section.

A lesson in mindfulness...

“A man sat at a metro station in Washington DC and started to play the violin; it was a cold January morning. He played six Bach pieces for about 45 minutes. Du...ring that time, since it was rush hour, it was calculated that 1,100 people went through the station, most of them on their way to work.

Three minutes went by, and a middle aged man noticed there was musician playing. He slowed his pace, and stopped for a few seconds, and then hurried up to meet his schedule.

A minute later, the violinist received his first dollar tip: a woman threw the money in the till and without stopping, and continued to walk.

A few minutes later, someone leaned against the wall to listen to him, but the man looked at his watch and started to walk again. Clearly he was late for work.

The one who paid the most attention was a 3 year old boy. His mother tagged him along, hurried, but the kid stopped to look at the violinist. Finally, the mother pushed hard, and the child continued to walk, turning his head all the time. This action was repeated by several other children. All the parents, without exception, forced them to move on.

In the 45 minutes the musician played, only 6 people stopped and stayed for a while. About 20 gave him money, but continued to walk their normal pace. He collected $32. When he finished playing and silence took over, no one noticed it. No one applauded, nor was there any recognition.

No one knew this, but the violinist was Joshua Bell, one of the most talented musicians in the world. He had just played one of the most intricate pieces ever written, on a violin worth $3.5 million dollars.

Two days before his playing in the subway, Joshua Bell sold out at a theater in Boston where the seats averaged $100.

This is a real story. Joshua Bell playing incognito in the metro station was organized by the Washington Post as part of a social experiment about perception, taste, and priorities of people.

The outlines were: in a commonplace environment at an inappropriate hour: Do we perceive beauty? Do we stop to appreciate it? Do we recognize the talent in an unexpected context?

One of the possible conclusions from this experience could be: If we do not have a moment to stop and listen to one of the best musicians in the world playing the best music ever written, how many other things are we missing?

 

Welcome, 2013!

Welcome all to this perfect new year, with all its possibilities, opportunities, lessons and blessings. We woke up today. Our eyes opened to sight. We first witnessed the dependable roof and then we recognized our own cozy warmth. We took another breath as our heart continued its faithful beating. We stirred from the comfort of our bed and let our loyal feet hit the ground creating our daily foundation. Our ears were blessed with the sounds of loved ones, cherished pets and the birds outside. Our nose was seduced by the smell of reliably, brewing coffee. Our hands stroked the soft faces of innocent children as they slept in their safe beds and our lips gently kissed our beloved. We started our morning with nourishment and clean water, for which we did not labor. We had access to the world immediately and learned about our far away neighbors.

It is a new day, and a new year—one that stands on the shoulders of 2012. We were given the gift of 365 previous days that brought us to today. We can hold 2012 in our hearts as a gift of experience, wisdom and another path along the road of this wondrous journey we call life. Today we have life. And, as with any other day, we have the choice of how we want to live our life today. We can allow our minds to dwell in the resentments and negative ruminations or we can let it follow the shiny lure into abundant consciousness. We can allow our minds and spirits to fall with abandon into hope and love—wallow in possibility and wonder. 

Yes, it’s a new year. I can’t wait to spend it with you. Welcome!

The Invisible Kindness Challenge

A friend recently posted the attached YouTube video on her Facebook page. Besides making me happy and filling me with joy, the video got me thinking. What do I do to enhance other’s lives without the need for any recognition or validation? How do I express my love and support for others with no need for reciprocation?

These are important questions to ask ourselves because their answer indicates how well we feed our spirit. Unrecognized gestures of kindness and good are really the demonstrative quality in the expression of personal gratitude. When we do, give, or support others for no other reason than we can, or the opportunity has presented itself, then our truest nature as unconditionally loving beings becomes nurtured. That true nature, and its twin gratitude, is the sustenance of our souls.

If you don’t believe me, or have no idea what I’m talking about, then take the Invisible Kindness Challenge. Here is how it works:

Step 1: On a scale from 1-5, with 1 being equal to little and 5 being equal to a great deal, rate the following

• Your level of overall serenity today


• Your level of overall happiness today


• Your present feelings of gratitude

Step 2: Commit to doing one random act of kindness every day for seven consecutive days. Each act must be done anonymously and must differ from kind gestures you’ve done frequently in the past. The gesture can be small or grandiose in nature. It’s up to you, and the benefits won’t change with the degree of generosity.

Step 3: Repeat step one on the eighth day.

I can guarantee you that the simple act of giving and supporting others just once a day for a week will increase your overall serenity, happiness, and gratitude…the seat of your soul. Are you ready to take the challenge?

Are you sabotaging your happiness?

Happy Tuesday H3 blog enthusiasts! Today I came across this quote and couldn’t help myself… I had to share. I believe the quote itself speaks to the majority. The profound message speaks volumes in its simplicity. Overall happiness, as you and I both know, plays a huge role in our wellness journey. Seemingly, if we are intrinsically happy, we are more likely to engage in smarter, healthier activities. The smarter the choices, the kinder, and more compassionate energy we feed our bodies and minds. So why do we, more often then not, tend to struggle with this tiny little thing called “happiness”?

I can relate the struggle to something more ordinary. Perhaps it’s the little birdie that sits on your shoulder encouraging you to sleep in a little longer, to not get up and go to the gym as planned. Or maybe the birdie that tells you it is okay to devour that enormous cupcake as you are celebrating a milestone, a birthday, anniversary, or maybe just the sun coming out on a rainy day. Hmm…sound familiar? We can always talk ourselves into excuses as to why we cannot do or stick to some sort of healthful regiment. Why not talk ourselves into being happy? Why is it so difficult to shift the focus on happiness? Is it really that challenging to eliminate expectations and find positive in the negative? Yet again, if we are happy we tend to be feeding our body and minds with happy, healthy things. So, why not make gratitude your new attitude and embrace the changes it makes on your health? This Tuesday, I challenge you to start a gratitude journal. Start simple. Write one thing you are grateful for- or one negative thought redecorated into a positive.

 If your intentions are to seek greatness, then thou shall find greatness. Follow your yearning. It is then that you may find yourself shaping a life that is in sync with your soul intentions- a life filled with much happiness and health.

Is Your Heart Happy?

Could happiness lead to a happy heart? A study by the Harvard School of Public Health revealed that older men with a more optimistic outlook had a reduced risk of coronary heart disease, in essence reducing their risk of a heart attack or stroke.

Although the study suggests optimism may reduce your risk of heart diseases even if you had poor health habits in the past, those who reported having a greater sense of well-being or a healthier lifestyle tend to be more optimistic.

So, now the question is how do you create optimism? Well, here are a few tips on how to grow happiness:

• Balance is key. It’s important to challenge yourself but as best you can, try not to overload your plate. Spend time your loved ones when you can and don’t take anything for granted.


• Just as Lisette always says, live in each moment. We are taught to always work a little harder and to strive for a little more but being present and happy with where we are is just as important.


• Live healthy. When your body is well-rested, strong and fueled with the right foods, you feel more alert and ready to take on the day. Simply starting your day with a nutritious breakfast can make all the difference.

You may also want to read these posts on happiness:

The Health Benefits of Gratidute

Focus

When It's Time to Reboot

Don't Let Time Pass You By

Coaching Corner: Finding Your Silent Night

It may seem strange in the last week before Christmas to write a blog post on silence. Despite the suggestion of the popular Christmas song “Silent Night,” the holiday season is anything but quite. There are relatives coming into town, Christmas music blaring in the shopping malls, horns honking, bells ringing—all of these things, however pleasant some might be, can be overwhelming.
We live in a culture where if you wanted to completely avoid silence, you would not be hard pressed. We wake up to an alarm, listen to the news while getting ready for the day, listen to traffic on the way to work, talk all day, listen in meetings, listen to work time radio. We then get in our cars and listen to traffic on the way home, listen to music while exercising, watch TV at night and then fall asleep. Does this sound familiar?
Silence is what introduces us to ourselves. It is where we learn what is important to us, what we want to achieve and how, what is acceptable to us and what is not. Silence can comfort us, but it can also challenge us. It shows us where we can improve; It shows us what needs to change, but it can also give us hope that we can do it!

The unexamined life is not worth living –Socrates

Do you ever feel as though you are living a life of reaction and not action? This is what can happen when we plug through life, jumping from one interaction to another and not stepping back and examining what is going on. Silence brings mindfulness, and mindfulness is the key to success in healthy living.
Here are some tips for adding silence into your life during the holidays:

• If the stress and energy of having a house full of people is overwhelming take a 3 minuet time out. Go to your room, bathroom or closet—somewhere you can close the door on all that is going on around you—set a timer and breathe deep. Use this as a time to reset your energy button. Seek out the source of stress and visualize yourself positivity handling the situation. Take a moment to get back to a place of action.


• Set your alarm for 15 minutes earlier than normal and use this as “me” time. Spend those 15 minutes in silence, meditation or prayer. Get your morning off to a good start by allowing yourself to wake up to a new day and not hit the ground running. Whether you set the alarm for 7:15 or 7:30, the process of waking up is the same; push through the temptation to hit the alarm and reward yourself with a low stress morning.


• Offer to get coffees or newspaper in the morning. Use this as an excuse to get out in the morning. Drive in silence and allow the day to unfold before you. Beginning the day with purposeful action is a great way to start the day.


• Go for a solo thermal walk. Sometimes getting out of the house is enough to clear the head and put you in a better place. Although it is cold and snowy this time of year, try your best to get outside. Bundle up and stick it out, the cool air can wake you right up!


• Make a gratitude list and reflect on it throughout day. Expressing gratitude for the things around us allows us to open up to the world and the good things that fill our lives. Reflecting on these things throughout the day can bring peace and enjoyment to our lives and allows us to be present in each moment.

Gratitude is noticing the extraordinary in the ordinary, and then taking the nanosecond to feel it. - Karen Krakower Kaplan

What are some things that you do during this busy season to bring some silence or peace into your life?

Top 11 of 11’

In the spirit of season, we are taking time to give thanks for all our blessings. I'd like to take a moment to reflect on some profound moments here at H3 during 2011. Below is a list of our top 11 of 11’. Were you here with us during any of these moments? If so, repost your experience! If you were not here with us, please feel free to post in the comments section your most memorable/reflective moment at H3 during 2011!

1. Bob Wright’s 30th Anniversary Celebration Week and Roast
2. Opening of The Culinary Arts Center
3. H3 Vegetable and Herb Garden (Planted, tended and feeding lots of Guests!)
4. H3 @ Home Coaching (Jeff, Amy, and Linda)
5. New Faces- (Lizette Volz, Amy Kelderhouse and several others!)
6. “Heavy” aired on A&E
7. The start of H3 EI (Extended Intensive Program as program option)
8. New Treadmills (Woodway)
9. New Classes (Yoga Power Flow, Running Technique, The FIRM, Butts and Guts, Gliding, Low Impact Kickboxing, Yoga in the Pool, Bender Ball, H20 Boot camp, Cardio Sculpt and more!)
10. Personal Responsibility Workshop (1st year offering this and what a success!!!)
11. The completion of Calibogie lecture hall (“smart board” and all!)

[caption id="attachment_6938" align="alignleft" width="420" caption="Bob Wright 30th Anniversay RoastCAC Grand Opening and Ribbon Cutting Celebration"][/caption]

 

 

 

 

[caption id="attachment_6939" align="alignleft" width="420" caption="CAC Grand Opening and Ribbon Cutting Celebration"][/caption]

Magical Exercise

As a wellness coach, I often talk to clients about their exercise habits. But of all exercises, one stands out as a daily must. It doesn’t require any special skills or equipment. It can be done anytime, anywhere, and no one will know you are doing it unless you tell them. (No, it is not butt squeezes!) It is the most transformative of any exercise. In fact, this exercise will change your life faster than anything else you can possibly do. Are you ready?

Get out your journal, a notebook or a plain piece of paper and jot down everything you’re grateful for. Start with the basics like food, shelter, clothing and transportation. How about family, friends, a beloved pet? Dig a little deeper. Have you experienced healing from a serious illness or the restoration of an important relationship?

When you run out of the obvious, look around for the small blessings in life: that beautiful bird singing outside your window, the sunrise, the store clerk who helped you today or the person who slowed down to let you in traffic… Instead of focusing on all the bad things happening in the world, start looking for the good.

Of course, it’s easy to give thanks when everything’s coming up roses. But how can we feel grateful when confronted with life’s thorns? It comes down to practice.

Few people go to the gym simply to be able to bench press 100 pounds, run four miles on a treadmill or do three sets of squats, but rather to have energy and strength to carry a sleepy child to bed, unload the groceries, do the yard work, play sports or climb stairs… Exercise is simply the tool we use to get more of what we want out of life.

In the same way, practicing gratitude is a workout for our souls. Just as physical exercise improves strength and stamina, repeated awareness of our blessings builds our happiness muscles. Condition yourself to look at the brighter side of life and it will only get brighter.

Gratitude from H3

grat·i·tude

Noun: The quality of being thankful; readiness to show appreciation for and to return kindness.

With food to prepare, family in town, football games and preparing for Black Friday, it’s easy to blow right past Thanksgiving and its true meaning.  This is one of my favorite holidays because there is so much love and care surrounding it.  I always strive to force some time into this busy season to reflect on all my blessings.

Yesterday, as the management team of H3 gathered for our weekly meeting, I asked each one of them to share what they are most thankful for because that also allows me to learn and appreciate what they value most.  I would like to take a moment to share my own gratitude list, as well as those of my fellow team… and of course encourage you to do the same!  Here goes:

Gratitude from H3:

Robert Moore, President - I am thankful for my health, my family and for the privilege of living in a beautiful place. When I left my home of thirty years to come to H3, I joined a loving, caring and talented family—I am very grateful that I have the opportunity to know the wonderful staff and Guests of Hilton Head Health.

Adam Martin, Fitness Director - I am thankful for our guests’ commitment and trust.  They constantly give it their all and take to heart the principles we are preaching.  I am also thankful for our team of coworkers and their compassion, diligence and desire.  We have the best collection of talented health professionals in the world!

Tim Lucas, Controller – I am thankful for my children, the health of my immediate and extended family, and very fortunate to be part of a special organization on a beautiful island.

Jen Welper, H3 Executive Chef – I am thankful for strong connections with family and friends, a job that I’m truly passionate for, and the talented, inspiring people I work with on a daily basis at H3 and in the newCulinaryArts Center.

Kelly Hillyer, Marketing Manager – I am thankful for my health, friendships, my family (I am so truly blessed that my mom & sister are also my best friends), and the H3 Guests who continue to inspire me.

Ben Brown, VP of Facilities – I am thankful for my beautiful wife, my family, a strong team at H3, the opportunity to travel and for the successful completion of theCulinaryArts Center.

Allison Adams, Front Office Manager – I am grateful for my spiritual health, family and friends, and the opportunity to be a part of all that H3 stands for. 

Jessica Lynn, Director of Program Development – I am grateful for the wonderful experience of motherhood; the dedication of the staff surrounding me to deliver the most compassionate service to our Guests; and the opportunity to witness the motivation for change, hard work and dedication our Guests have to pursue their Best Selves.

Your turn!  Take a moment to share your gratitude with us – you may have just the words someone needs to hear on this Thanksgiving Day!

[caption id="attachment_6851" align="alignleft" width="420" caption="Happy Thanksgiving from Hilton Head Health!"][/caption]

A Thankful November

This time of year we take a break from our busy lives and schedules to thank our loved ones for all their support and care over the years. Instead of focusing on food, what better way to show your loved ones you care than to help them and yourself put health first. Here are a few simple ways to show your loved ones you care:
• A simple phone call can go a long way. If you’re like me, you have every intension of calling an old friend to catch up but by the time you get home and unwind, all you want to do is go to sleep. We all know time is precious so take the time to call your friends if for no other reason than to let them they were on your mind.
• Go for a walk. Pick a day to meet with a friend regularly for a 20 minute brisk walk. Just a 20 minute walk equals about one mile, during which you can catch up on what’s going on in your lives, take some time for yourself to de-stress and burn about 100 calories.
• Plan a family activity. Whether it’s the whole family, a spouse or friends, strive for participating in at least one group activity per week for the month of November. You can ride bikes, have a field day or even a game night. Just spending quality time together without phones or television interrupting brings people closer.
• It is typical in our society to show love through food so if you just feel the need to give the gift of food make it healthy. Be sure you’re not setting your friend up for failure if you know they’re trying to eat well this holiday season. Instead of bringing someone their favorite dessert that is impossible for them not to eat all in one sitting, give them a healthy dish already portioned for them. Ask for the same courtesy in return. Visit the Healthy Recipes page of H3Daily for some great hor’dourves and healthy dessert ideas like Saucy Apricot N’ Spice Meatballs or Pumpkin Spice Cake.

Family Traditions

Sunday night Juan and I prepared the table to carve a Halloween pumpkin with Hala, our 2-year-old.  We got the new kit they have now where you can choose a design and mark your pumpkin with a sticker stencil (I sure wish they had those when I was a kid!).  My favorite part growing up was actually scooping out all the seeds and the gooey insides.  Unfortunately, Jada, our youngest, was tired and a little fussy at the time so I had to tend to her. 

I found myself getting upset that I wasn’t able to participate in my favorite part – that Daddy was getting to have all the fun and it wasn’t even his idea!  In the midst of those thoughts, somewhere a fresh new outlook fought its way through.  I realized that I didn’t need to have the same experience as I did in my childhood… I now had a new appreciation for the fact that I can experience this Halloween tradition as a Mom.  I was filled with so much emotion – warmth, contentment, happiness – as I watched Hala discover, help and ask questions about everything that was going on. 

It brought me joy to watch Juan as he gave instructions to Hala, his helper, and enjoyed teaching her and participating in the activity with her.  When it was all finished, we lit it with a candle, turned off the lights and took a picture of all their hard work.  It was in this moment that Juan said, “Well, that’s the first pumpkin I’ve ever carved.”  I was astonished.  For me, it was something that was a given – just part of the Halloween holiday.  I couldn’t believe he’d never done it before! 

Hala wanted to go for a walk afterward, and while she was tricking around and I walked along side her, I took that time to savor the gratitude I was feeling for the opportunity to remember my childhood traditions and create new ones with our growing family. 

Traditions are nice, but sometimes we can get caught up in how things are supposed to be.  What’s more important is being in the moment and enjoying the experience with an open heart and mind.  As we move into this holiday season my hope, for you and I alike, is to find that place where we can truly be in the moment and enjoy all that is around us. I hope we appreciate each moment for the experience it brings us this year, no matter how similar or different it is from past traditions.  Happy Holidays!



 

Count Your Blessings

Do you tend to focus more on what isn’t working in your life than on what is working?  If so, a dose of gratitude may be just what the doctor ordered.  Studies have shown that grateful people take better care of themselves and engage in more protective health behaviors:  regular exercise, healthy diet, and regular physical examinations.  Grateful people tend to be more optimistic, and optimism boosts the immune system.  People who keep gratitude journals exercise more regularly, report fewer physical symptoms, feel better about their lives as a whole, and maintain greater optimism about the future.

To cultivate gratitude …

• Keep a daily gratitude journal.  List 3-5 things for which you are grateful.  You can write at the beginning or end of the day, or even add to your list throughout the day.


• Make a list of the benefits in your life and ask “to what extent do I take these things for granted?” 


• Use reminders.  Post lists of your blessings around your house, office, or even in your car.  Set your computer or phone to beep once or twice a day, to prompt you to stop and count your blessings. 

What is going well in your life?