Archive for stress

Summer Stress Series

June 19, 2012Uncategorized1 Comment

Saturday’s 9:30-10:30am

June 23: “Whoa Baby – I’m Stressed!”: For Moms-to-be and current Mamas

June 30: “Keep it Movin”: Stress and the Benefits of Exercise

July 7: “You Are What You Eat”: Stress, Health, and Nutrition

July 14: “Workin’ 9 to 5″: Stress, Work-Life Balance and Time Management

-Understand the physiology of stress and the “flight or fight” response

- Explore causes of stress, reactions to stress and health effects of stress

- Learn the benefits of stress reduction and the “relaxation response”

- Review highlights of current scientific literature on: prenatal stress, stress in children, different types of exercise and stress, nutrition and stress, effects of stress on health and how stress can create a loss in work productivity

- Identify coping strategies, time management skills, and quick stress reducers

- Become acquainted with the short-term and long-term affects of stress on health, immunity and links to specific diseases

-Take home a few simple recipes and learn how to shop your local grocery store, organic market or farmer’s market and some tips on how to make healthy choices when dining out

- Experience relaxation and mind-body techniques (e.g. light stretching, simple poses) to alleviate stress

- Learn long-term stress reduction techniques, relaxation techniques and ways to adopt a healthy lifestyle in both work and personal areas of your life

*Format of classes will be half lecture and half experiential

Space is limited. Please call 571-403-2673 to reserve your space or CLICK HERE

Spring Cleaning: Lets Get Your Bod Ready First….Worry About The House Later

March 18, 2012BlogLeave a comment

Happy Spring Everyone!
As promised on our website, we strive to provide you with a variety of providers in the area that can help you meet all your health & wellness goals. This week I would like to introduce you to Amy Arnold. You can read about her personal journey & unquenchable thirst for all things vital to our health; by visiting her website http://www.vitalself.com/about/

I believe that the foods you consume are the most important choices you make when it comes to disease prevention. When you look at your body as a chemistry set, or an engine, it becomes more transparent what kinds of foods you fuel up best with, and which jam things up. Figuring out the difference between foods that work with your individualized make up is priceless. We hope that this resource as well as our in house Paleo Consult, or a combination of the two, will empower you and keep you motivated.

To your health,
Elizabeth

Take it away, Amy!!

Spring Forward with our 2012 Spring Clean Eating Cleanses!
A guided 8-day or 21-day group food-based cleanse
Led by Mind the Mat Yoga Instructor and Certified Holistic Health & Nutrition Coach Amy Arnold

Lose Weight* Reduce & Eliminate Cravings* Gain Clarity* Reduce Anxiety & Stress* Reduce Allergies* Get Clearer, more Radiant Skin* Enjoy Restful Sleep*
Increase Overall Vitality*
*Reported by previous cleanse participants

About the Cleanse
Enjoy fresh and clean whole foods every day! Yummy fresh fruit, vegetables, nuts, grains, juices, soups, smoothies and even select animal protein if desired. This is not a diet and is not about starvation. You will eat until satiated. We simply remove foods and liquids that inflame and congest your body and fill it with nutrient-dense food that supports you.

Here’s What a Recent Cleanse Client Had To Say:

“My cleanse with Amy was amazing. Not only did it help me lose five pounds and kick my reliance on artificial sweeteners and diet soda, it helped me refocus during a time of great stress in my life. My greatest endorsement is that since going off the cleanse, I haven’t reverted back to my old way of eating. Throughout the process, Amy was my calm, yet steady guide always ready to answer my many questions. I highly recommend a cleanse with Amy to anyone struggling with a dependency or toxic influences in their life.”
KB – Mom & Wellness Professional in VA

We have two options for you this spring!
1) An 8-Day Group Cleanse to be held in-person (and teleconference) at Mind the Mat in Del Ray. Perfect for first-timers or those who prefer shorter cleansing periods.
2) A 21-Day Group Cleanse to be held via teleconference. Anyone can participate and all calls will be recorded. Perfect for anyone looking to not only cleanse, but make long-term shifts in their relationship to food and healthier eating habits.

8-DAY CLASS DATES:
Saturday, 4/21 – 1pm-2:30pm – Cleanse overview/kickoff
Saturday, 4/28 – 10am-11am – Cleanse begins upon awakening – optional guided tour of farmer’s market or Whole Foods (Amy will send out details as we get closer)
Tuesday, 5/2 – 7pm-7:20pm – Quick cleanse check-in via teleconference
Saturday, 5/5 – 1pm-2:30pm – Cleanse celebration class – discuss transition
Cleanse officially ends upon awakening on Sunday, 5/6

The 2012 8-DAY Spring Cleanse Class includes:
-15 Days of Professional Support
-Two in-person classes
-1 Teleclass
-One guided-tour at the Del Ray farmer’s market OR Alexandria Whole Foods pending seasonal status
-Customized Cleanse Guide *Updated & reformatted with new cleansing/alkalizing recipes
-Detoxifying Recipes
-Email Tips & Support
-Yoga, Meditation & Breathing
-Energetic echniques to Enhance Cleanse
-Journaling & Self Reflection
-Online Group Forum Support
-Green Smoothies e-book with 60+ recipes!

Plus more surprises to be announced!
Just $89.00

21-DAY CLEANSE CLASS DATES:
Participate from anywhere via teleconference

Sunday, 4/22 – 7pm – 8:30pmET – Cleanse overview/kickoff
Saturday, 4/28 – 1p-1:30pmET – Cleanse begins upon awakening – check in call at 1pm-1:30pm
Wednesday, 5/2 – 7pm-7:30pmET – Cleanse check-in
Sunday, 5/6 – 7p-7:30pmET – Cleanse check-in
Sunday, 5/13 – 7p-7:30pmET – Cleanse check-in
Thursday, 5/17 – 7p-8:15pmET – Transition off the cleanse discussion

Cleanse officially ends upon awakening on Friday, 5/18

The 2012 Spring 21-Day Cleanse Class includes:
•28 Days of Professional Support
•6 Teleconferences
•Customized Cleanse Guide – *Updated & reformatted with new cleansing/alkalizing recipes
•Detoxifying Recipes
•Email Tips & Support
•Yoga, Meditation, Energy & Breathing techniques to Enhance Cleanse
•Journaling & Self Reflection
•Online Group Forum Support
•Green Smoothies e-book with 60+ recipes!

Plus more surprises to be announced!
Just $127.00 – sign up now!)

All classes will be recorded and available for playback if a class is missed. No make-ups or refunds.
As with all nutritional programs, it’s a good idea to consult with your doctor prior to beginning the cleanse.

I Like to Move It, Move It!

January 30, 2012UncategorizedLeave a comment

Ahhhh, the chill of Winter! That silly man Jack Frost has been nipping our noses here in Virginia for about 10 days now. One day it is 55, the next 26. Will we have fog, frogs, cats or dogs; falling from the skies? This type of weather tantrum is flat out not conducive to planning regular outside activity. So, I decided to make a greater investment in my health by insuring integrated activities during my day to day routine. Check them out below and sprinkle them into your weekly schedule to spice things up a bit.

1. Make it HOT HOT HOT!

While cooking in the kitchen, turn on your favorite tunes and shimmy your way between the sink and the stove, the fridge to the table and back again. Throw in a twirl, a leg lift, fling yourself into the arms of a loved one for a dip! Dancing around for a 30 minute meal (Thanks, Rachel Ray!) can burn up to 200 calories for a 150lb woman. Shake and sizzle!

2. The Commercial Game

Since the development of TiVo, Netflix, and other on demand program viewing-we have gotten a bit lazier. If you are still watching TV with commercials, take the opportunity to do squats for the entire 2-3 minute period, knock out some crunches, push ups, play tag around the house, etc. Better still, turn off the tv and take the dog for a walk, kids for a stroll, family plank competition…

3. Squeeze!!!

Not just a great band from the 90s. But a fantastic exercise anywhere approach. You can literally contract nearly every muscle in the body and get a good workout. Let start with the simple ones…your BUNS. Pinch your tushy (not like aunt Edna) like you are squeezing a penny between your cheeks. Work your tummy by pulling your belly button in towards your back and hold it for 10 seconds-please dont hold your breath. For all you ladies out there, with and without children- you should be doing your Kegels. By properly performing a vaginal contraction, you can build up strength and stability in your pelvic floor leading to better sex, less incontinence and good posture.

4. The Plaque Stack

When you brush your teeth, do these exercises the whole 3 minutes while you are cleaning. Set a timer!! Squat with your belly and pelvic floor pulled in 10x, then alternate lifting your knee to chest 10x, continue knee to chest while twisting 10x, and again but with your knees coming out to the side a bit 10x-keep on repeating until your chompers sparkle, and your muscles burn.

5. Mr. Clean’s Power Wash 5

Set a timer in the morning, for 5 minutes. In that 5 minutes, unload the dishwasher, fold clothes, vacuum the living room or wash all the windows-we are going for max output in 5 minutes, so no dilly dallying.

6. Fight Fight Fight

Generally speaking, I’m a hugger not a fighter. But sometimes, a gal needs a good pillow fight, thumb or arm wrestle or shadow box with yourself ( no one has to know you made shadow puppets afterwards)

7. 1950s Americana

Remember potato sack races? indoor pillow case race. Egg toss? Hardboil to keep your carpets yolk free. 3 legged race? Try 3 Legged leg lifts. You can even put a dime in the jukebox and whip out the broomstick for a game of limbo.

The key here folks is to realize there are opportunities for fun and fitness everywhere. Play with some of these ideas and make some new traditions in your home. Overtime, these little bursts of effort and family bonding will support a happy and healthy life!

Cheers to indoor fit fun!

PS: Summersaults are not just for tykes under 3 ft. Pull out some blankets and pillows and try and do them as SLOW as possible. Work those abdominals, feel the burn…you will thank me later, either for the ab soreness or the good chuckle you had.