my health coaching secrets

There is so much information out there. Everybody has an opinion, All this information makes getting healthy and staying healthy seem complex.

I believe it is really pretty simple.

So here are my “super-secret” top health coaching tips:

1. Eat: Real food, whole foods, simply prepared, eaten slowly and with gratitude.

2. Move: Cardio (30 minutes, 3 times a week), strength training (30 minutes, 3 days a week), Pilates or Yoga (20 minutes, every day), and steps (10,000 non-exercise steps per day).

3. Sleep: 7-8 hours a night, in a cool, dark, quiet room, and the earlier you get to bed the better. No electronics in the bedroom. 15 minutes power nap if you need one.

4. Engage: Use your brain by reading, doing puzzles, solving mysteries, learn a language. Feed your soul with journaling, faith, prayer and meditation.

5. Share: Get support, find a buddy, use a coach if you need extra accountability.

That’s it. That’s all you have to remember!

IN a few days, I’ll give you a look at how this plays out in my day-to-day life.

My coaching clients have now lost over a ton of weight! We’re eating, moving, sleeping, engaging, and sharing ourselves into fitter freinds!

me: a definition

Me: a definition. I am 47 years old and I feel the need to define myself. I am, afterall probably half way through my life. I’ve done a lot of living and I have a lot of living left to do.

My mother says I was “born 40.” Friends call me an “old soul.” My husband calls me “digital woman.” My son says I would be one of “the wise women, if we lived in a matriarchically minded world.” These things set me apart, put me on a road less traveled, and can make life either interesting or scary as hell.

I am a Christian by conviction, a life/health coach by trade, an autism advocate by passion, and the woman most blessed by the two greatest kids this world has ever seen.

Images, Symbols, and Metaphors . . . I primarly think in terms of images, symbols and metaphors. As a child I had a rich imaginiation and my “play life” occasionally spilled out into my “real life.” But the real life didn’t feel any more real than the life I created in my mind. Even today movies and books become very real to me. I once saw a movie that gave me nightmares for months. It became too real and it infected my sleep like maggots in a dying deer. Hmmm . . . see there is another good example. When I am trying to explain something I almost always resort to the phrase “it’s like . . .” It always seems so clear in my mind, but words are often to concrete. Maybe that is why I like foreign languages. It gives me a wider vocabulary to pull from. Good music and realistic art move me. Sometimes to tears. The music needs to be good music: pleasant melodies, soothing harmonies, and complex lyrics. None of these so-called “praise choruses” for me. Give me Bach! Give me Crazy Horses! Rembrandt not Picasso. Picasso gives me a headache. Van Gogh is about as abstract as my mind can go. I get him though. He’s painting feelings not thoughts, metaphors not literal.

Serious and in control or mischieveous and implusive . . . Yes! I like my outward world to be orderly. I disdain clutter and chaos. I regulate my routine, meals, and exercise. But inside is a swirling mass of irreverant thoughts, impulsive purchases, a longing to chuck it all and see the world. If my outward world wasn’t orderly I’d likely forget to eat or do other necessary things. I’d fly off on the wings of adventure, or escape into a beloved book only to be surprised when Kelly walks in the door at night. Gadgets literally jump into my life of their own accord. I love gadgets: my iPhone, iPad, fitbit, and Kindle are my most prized possessions. If there was a fire, I’d grab them and run. Then I’d remember clothes and documents. That is why I have an emergency bag. It holds those things I wouldn’t normally think about in an emergency. No fear, my gadgets would never be forgotten.

All-or-Nothing . . . or as Kelly says “digital woman.” Either on or off. People–I love you one-on-one, I do not love you in masses. In fact, in masses you give me a headache and I require hours of quiet after being amongst you. One-on-one is where I shine. I can talk to anyone; I am a superb listener, and I empathesize with all you are going through. For the few who are my true friends, who have earned my trust (and that takes time) I am loyal, deeply invested, protective, and supportive. The real problem I have is that I tend to expect that same level of devotion back. My greatest heartaches are those who I let in and had them disappoint or betray me. Once hurt I can forgive quickly. Learning to trust again, that is my real weakness. I struggle with this every day. Sometimes with more success than others. Sometimes I simply have to accept that I can never be invested in that person again. They become one of the “people” to me. I can still talk, listen and empathize, but the depth is gone.

So there you have me. All my faults laid bare before you. Tread carefully.

no competition

“It is, after all, just yoga.”  Jason Crandall on a YogaJournal podcast.

My favorite way to do yoga is alone and with an audio teacher.  I can pay more attention to what and how I am doing something when I listen.

Not being a competitive person comes in handy with yoga.  I don’t really care how good you are at a particular pose.  I am happy for you if you do it well, but it doesn’t cause me any envy.  The only person I compete with is myself.  I mentioned this before in a yoga post, but I am learning how hard I can be on myself.

Today’s podcast was a toning yoga practice.  But soft, gentle, and in the end he reminded us that:

“This is a yoga practice. And built into the yoga practice is a sense of ease and letting go, surrender and acceptance. . . . You’ve done what you need to do.”

Just one more reminder of why I need yoga . . .

World autism day, 2014

imageMy own contribution to turning the world blue for a day. ..

A very colorful day on the yoga mat and a grin each time I did standing forward bend — which was a lot today.

Autism is a part of our lives here on the Hedges Homestead.   We don’t seek a cure, because we don’t think there is anything wrong.  We do seek research, understanding, and open discussion.

Seeing the world through a “blue lens” certainly keeps us on our toes.  Astrophysics and superheroes are ever changing and growing.  We’ve learned precision in our choice of words, deliberateness in our routines, and forgiveness in our relationships.

So grace abounds here too.

 

 

an introvert goes to comic con

Louisville, KY:  March 29, 2014

Hannah bought us tickets to go to this year’s Louisville Comic Con and got me a very special ticket to meet Matt Smtih — as in the 11th Doctor.

I was very excited and at the same time a bit apprehensive about the crowd size.  I know I don’t do well in large loud crowds.  But there was no way I was going to miss Matt Smith.

Walking into that room was like parting a curtain of voices, energy and emotion.  I could feel it, smell it, and taste it.  It was very overwhelming.   Kelly stayed quite close to me and kept people from bumping into me.  After a few minutes I was able to find my “center or stillness” and was able to relax and enjoy the day.

Best 3 minutes of the day — walking down the line and seeing Matt, listening to his wonderful British accent, and actually having a conversation with him.  AWESOME!!

Kelly, Hannah and I had a great time together and finished up the day with coffee/

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a mat

I have a problem. I am very attached to my yoga mat. I’ve had it for 4 years and it is perfect for me.

Backing up a bit, when I first started yoga I bought a cheap purple mat at Meijer. It worked well and I used it for a couple of years. Then one day, I decided — while in downward dog– that purple really wasn’t the color I wanted to see when I looked down.

So I bought a Gaiam premium, 5 mm thick, 6P free, latex free mat. The thing cost a fortune, which I justified by saying “I use it every day. I’ll never need another one. Lifetime guarantee.” So I toted home a beautiful brown, think garden soil in the late spring, new mat.

Enter Tali, the Corgi, who loved yoga time. Enter Cricket, the cat, who loves yoga time. Exit beautiful brown mat. My poor mat is no longer sticky, no longer rectangular — it is a bit misshapen thanks to Tali playing tug-of-war with it, and no longer solid thanks to Cricket and her claws.

One day last week I actually slid while holding a Pyramid pose. Not a cool thing, and judging by my still sore knee, not a good thing.

So I very cautiously picked out a new mat. It is a plum colored (still not sure about this), 5 mm, earth friendly, latex free, and 6P free mat.

I like the texture of the mat. I love that there is no “new mat” smell. I’m just not sure about the plum color. I really want my old brown mat. The mats are the same length (well, within an inch) the same width, and then same thickness. Look how much smaller the new one rolls up though

So I wonder: Is it wrong to have 2 yoga mats?

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grace in the yoga room

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I have no idea where I ran across this picture, but I love it! I love it so much I wish I could print it out as a poster and hang it in my yoga room.

My yoga practice has become an absolute necessity in my life.  I’ve been doing yoga for several years now, I think 7, but the beginnings have gotten lost in the pages of my mind.  I had to take a couple months off prior to my surgery and then during recovery.

I’ve been back on the mat for 2 weeks and finding a new level of appreciation.  However I have also noticed a tendency to judge:  Why can’t I do this pose right?  Why can’t I hold this steadier? Comparing myself to the “ideal.” Comparing myself to my younger self. Comparing myself to my healthier self.

I haven’t been showing myself much grace.

So I drug out my old Gaiam yoga club audios — Rodney Yee and Colleen Saidman — and boom! Grace has shown up in the yoga room again. They remind me during each practice to only do what I can do that day. Don’t push. Just breathe. Find balance. Find the quiet spot. Smile.

Meditation has come easier. Just sit. Just breathe. Just be.

God’s grace abounds —

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