Develop your posture to relieve tension from sitting

Develop your posture to relieve tension from sitting

Hi everyone!

It’s Dawn Strom and today I want to talk a little bit about how your Gyrotonic training can help you work on your posture on a day-to-day basis.

Most of us spend a lot of time during the day sitting, and what can tend to happen is, if you’re sitting in a position that’s really misaligned, or you’re slumping, or you’re holding your shoulders and tightening your shoulders, you can create some different tension patterns that evolve over time, and that can cause back pain, shoulder and neck pain, and leave you feeling really awful by the end of your day.

So one simple thing that we work on in the beginning of your Gyrotonic training is how to use your grounding down into your feet to help support and strengthen the uprightness of your spine. And this is a simple tool that you can use all day long, whether you’re driving in the car or sitting at your desk.

So the basic exercise I want to teach you to work on will help you ground into your feet to help you create better posture. Firs we will  start in a seated position, and then you can apply it to standing as well. So get in a chair where you can sit on the edge of your chair and have your feet comfortably on the floor.

And I want you to think about making sure, in this position, that your toes are a little bit in front of your knees so you can gently press down and ground into your feet and get a little traction into the floor.

And then before we start with how to connect your feet into the floor to help stabilize your spine, I want you to just make sure your spine is in alignment. So this is a little check-in you can do with yourself to check in on the alignment of your spine.

You can close your eyes to do this, or keep them open, whatever works for you. I just want you to go ahead and drop into how your body feels and is organized in space with your inner eye.  And just notice if your pelvis is tipping forward or tipping back, or if it’s just in a nice upright alignment. You want to bring that pelvis into a nice, upright alignment and then you want to make sure that your rib cage is just easily balancing over your pelvis, and your head is in an easy balance over the top of your spine.

Just practice that little check-in on a daily basis. Start from the base and work your way up, making sure you’re aligned from the pelvis all the way through the top of your head. And when that feels good, just go ahead and just add a little grounding into your feel

I want you to reach down through your feet and give a little pressure into your feet and you’ll feel that feedback all the way up into your hips, and it’ll give you a little sense of lift and length from the base of your spine up.

It’s a really simple action that can just help to take that upright spine and just strengthen it and give you a little support from your base.

This is something that you can practice sitting on the bleachers at your kids’ game, or you can practice it in the car. If you’re driving your car make sure you’re grounding through your feet, and keeping your spine lengthened and upright.

Even if you’re standing, you can practice grounding down into your feet to really strengthen and lengthen that upright spine.

This is something that we teach in the beginning of your Gyrotonic training, and it’s fundamental to how Gyrotonic training helps to really strengthen your postural muscles and help you to create length and space in your spine. So if you want to learn mover about the benefits of Gyrotonic Movement for your posture, download our FREE Guide to the 7 Reasons to Love Gyrotonic.

Let me know in the comments section what you think, and take care for now!

Take Care,

Dawn

Setting SMART Goals

Setting SMART Goals

Hey  everyone, 

This  is Dawn  Strom with  CARE Bodyworks  and what I want  to talk to you today about  is creating health and wellness goals.   So when you think about setting your goals,  I know it can seem a bit daunting sometimes,  like how do you set the right goals, how do you  set ones that you know you can achieve so that you  can have success with them. But I think there’s a couple  ways that you can set goals that make them really simple and  really easy and can really help you to achieve your goals in a simple  and doable way.

So  one of  the first  things that  I like to use  when I talk about  goals is an acronym  called SMART. So SMART  goals are going to be Specific,  Measurable, Attractive, Realistic,  and Timed.

So  to start with, you  want your goals to  be very specific. So rather than saying, “I want to lose weight,”, you would say, “I  want to lose x amount of pounds in x amount of time”, for instance.

And  the second point  is you want your goals to be  measurable. You want to make  sure that your goals are something  that you can measure over time that  you can actually track. So if it’s weight  loss or it’s flexibility or strength, that it’s  something that you have a way to track.

And, thirdly, you  also want your goals  to be attractive, so you  want the goal to be inspiring  and something that you know you  want so you can reach your goal. You also want it to be  realistic and achievable. So, it needs to be something that is possible for you at that moment.  And this is going to be different for each individual. So if you’ve never been a runner before  and your goal is to run a marathon in 2 months, that’s a great goal, but it’s probably not realistic in that time frame. But  if you’ve been running half marathons, it’s going to be more achievable goal to say I want to run a marathon in two months.  

And, lastly,  you want it to  be timed. And this  is something that has  to do more with how you  talk about your goal. So to  have it be timed means to speak  your goal in the sense that it’s actually  happening. Okay. So rather than saying, well,  I will be able to run a marathon in the future. You say, “ I am a marathon runner”. You step into being what you want to become. And  that’s a way to really talk about your goal to yourself and to other people in a way that actually brings it into  being, as you say it.

So  think  about this  with your goals.  If you have any health  and wellness goals, and everybody  does, think about making sure that  they’re specific, they’re measurable, they’re  attractive and inspiring to you, they are realistic,  and then practice stating them in a way that makes them  present as you say them in a timed way like they’re actually  happening.

And  then just  a little tip  that actually I  love to do. We all  have smartphones. So if  there’s something that I’m  really trying to accomplish,  a lot of times I’ll automate  it. This sounds a little techie,  but you know, you have those little  reminder apps on your phone. So if there’s  a goal that you have that you really want to  achieve, you can set it to pop up as a reminder. And you would want to write the reminder as your smart goal. So if my goal is to get up and train for my marathon, I would put that “I am a marathon runner heading out for my training run” as the pop up reminder. So  something that really both inspires me, states my goal as if it’s happening and also reminds me to do it. It’s a very positive way to remind yourself of your goal in a way that it helps you really feel like you’re actually stepping into realizing it.

So  if that  helps you  as a helpful  tip, go ahead and  use it if not, let  it go, but think about  any goals that you may have  and see if you can weigh them  against the SMART acronym and if  that helps you to clarify them a little  bit more, then just try your hand at automating  them.

Thanks  so much.  I hope this  was helpful and  go ahead and leave  any comments or, or you  can also email us too if  you have any questions.

 

Take Care,

Using Your Brand Archetype To Clarify Your Purpose

Using Your Brand Archetype To Clarify Your Purpose

-Do you know there is a deeper purpose behind the work that you do but you struggle to find the words to describe it?

It can be challenging to articulate a sense of purpose in your business that is both unique and personal to you and that speaks to your ideal clients.The Branding with Archetypes® Approach is a unique and transformative tool that can help you get to the heart of your unique personality and purpose at the heart of your business.

The Branding with Archetypes® Approach matches your personality, core values, conscious and unconscious beliefs, and your strengths and challenges to one of 12 universal Archetypes. Archetypes are a model or theme that people around the world recognize as universal characteristics and energy.  They translate your personal experience into a universal human experience.

Your archetype reveals a pattern of power and purpose within you that can guide your message, choices and help you step forward with clarity and leadership in your business.  Having a clear and unique sense of purpose to your brand can help distinguish you from the crowd and guide you in the right path of growth and development for your business.

Your archetype can also be a mirror to the transformation that your clients are seeking through their work with you. And it can help you hone in on or up-level your niche in a way that has deep alignment for you. As you hone in on your ideal client, your archetype can also help you to clarify the kind of transformation and outcomes that your clients are looking for in a way that aligns with your personality, expertise and purpose.

I offer a VIP Day Coaching Program focused on assessing and using your Brand Archetype to uplevel your brand and business strategy.  

Schedule a personal conversation to learn more HERE

 

All the best, 

Dawn

Natural Solutions To Kick Your Cold To The Curb

Natural Solutions To Kick Your Cold To The Curb

I wanted to share some natural solutions the I have been using, and LOVING, this fall to help with the cold/cough season. In September I started exploring using doTerra essential oils as part of my preventative health care and by the time my oils arrived, I was already starting to get a cold which ended up turning into a persistent cough for a couple of weeks.  I purchased the Home Essentials Kit to get started so I researched ways to use the oils I had to help improve how I was feeling and support my body to get better quickly.  The kit contained a diffuser, and a combination of 10 oils: FrankincenseLavenderLemonMelaleucaOreganoPeppermintdoTERRA Breathe®DigestZen®doTERRA On Guard®Deep Blue®(5 mL).

I started by looking for ways to naturally manage my symptoms. I used Breathe in the diffuser to help with my congestion and added 20 drops of it to a roller bottle with fractured coconut oil and rolled it over my throat and chest several times a day.  I also felt a little ache so I did the same with the deep blue oil and rolled it over my neck and shoulders which helped release any tension I had from coughing.  But the most effective strategy was adding a drop of peppermint and a drop of Digest Zen to hot water to help with my congestion and coughing. This immediately opened up my sinuses and stopped my cough. And made me feel a sense of relief… I LOVED this.

These techniques helped the symptoms but the main way I used my oils to kick my cold/cough was to mix them in a blend called FLOOM. The properties of the oils in this blend can help to support the immune system and helped get me feeling better.  FLOOM is a combination of Frankincense, Lemon, Oregano, doTerra’s On Guard Blend and Melaleuca Oil.   This blend of doTerra oils can be used in three ways: Diffused, applied topically and taken internally.  I applied them topically by putting 5 drops of each in a 10 ml roller bottle and filling the rest up with fractured coconut oil. I rubbed this mixture over my glands, pulse points and feet several times a day.  I noticed a little difference with this, but not enough to make me feel better. So I moved to trying the oils internally. I bought some veggie caps and put one drop of each of the oils in a veggie cap and filled it up with the fractured coconut oil and took it 3 times a day for 3 days and 2 times a day for 2 days.  That did the trick and I was feeling 80% better by the second day and completely better by the 5th day.

Toward the end of my cold I also started on doTerra’s lifelong vitality pack to support my body and I plan on continuing with this going forward to help support my immune system on an ongoing basis.

The best part of all of this, is that I was able to spend less money using the natural solutions than I would have spent to pay to go to the doctor and I didn’t have any of the side effects that I often get with over the counter or prescribed medications.

So I will definitely keep these oils in stock and on hand for the rest of the season…but hopefully I won’t need to use them.

If you are interested in learning more about natural solutions and preventative health habits using essential oils, I would love to talk with you personally!- Schedule a FREE 30 min Essential Wellness Discovery Session.  

 

Take Care,

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