Willingness to change: the path to perfect health.

Maui 2015I saw this quote the other day and it struck me in its simplicity and good sense:

“They always say time changes things, but you actually have to change them yourself.” – Andy Warhol

How often do we try a new diet or exercise plan and really commit to it for a while, but go back to the same old habits? I used to do that with nutrition and exercise.  Not eat a piece of cake or ice cream for a week, increase cardio activity – and then eventually either because of fatigue, stress or wanting a little emotional comfort, go back to my old habits.

Since attending the Perfect Health program three years ago, I’ve undergone many changes. As life unfolds, the changes continue. Robert and I were at La Costa Spa for a belated 10 year anniversary celebration and enrolled in a program which I thought was a Meditation retreat- it’s a long story.:)  It turns out it was a weekend intensive on mind-body medicine based in Ayurveda called “Journey into healing.”  It was an amazing, inspiring experience!!

We learned about our mind-body constitutions, how to choose the foods for healing and nutrition, the right way to detox – food, substances and emotions, and the transformative power of meditation.

Although Robert and I have both meditated for many years, my practice became much deeper and more consistent as I incorporated breathing techniques (pranayama), a mantra and sutra meditation and committed to a daily practice. And, in addition to our individual practices, we now meet in our living room almost every morning to meditate together.

Perfect Health 5 day program

Perfect Health Program week .

Robert and I came away from “Journey into Healing” determined to make changes that would last. Truly, that anniversary week away was the catalyst for transforming how we start our day, becoming more conscious about the foods we eat, the exercises that work best for our bodies and most importantly, as a long-time married couple, how to communicate more consciously in all areas of our life.

The Perfect Health Ayurvedic program isn’t just another certification for me, it’s a  way of daily living and ongoing healing. It’s a transformational process that deepens as i continue my daily practices: Stretching, Breathing techniques, Meditation, Nutrition, Conscious communication, and spending time in nature on a more regular basis. I’m grateful for the profound changes its made for my husband and me. I believe it in whole heartedly and am very much looking forward to sharing it with you!

With gratitude and love,

genevievenedderwithmandala

 

For more information about the Perfect Health programs, Meditation,  or to enroll in a 2017 program,  call Genevieve at 520-299-6541 or email- change@bodyfundamentals.com. 

Movement: Why regular exercise is vital to our wellbeing

exercise and health BFI studio classWe know we need to exercise regularly.  Yet making movement a routine part of our daily lives can be a challenge. For years, I moved energetically and even strenuously daily  – taking dance as a teenager and in college, and then discovering Pilates in my early 20s. Naturally, owning a Pilates and Movement studio for over 15 years here in Tucson, and prior to that running studios in Denver, I’m passionate about the power of daily movement.

That said, it doesn’t mean I feel like it every day. Or even if I feel like it, that I’m able to fit in the time and level of exercise that I’d like. Sometimes daily life can present one obstacle or distraction after another, and my best intentions go astray.

I know many of you experience the same thing.  Yet to improve our mind and overall health, and to age well, demands that we commit to daily and regular exercise.

A dear client asked me yesterday: “Can you give me one tip to help me get up in the morning and exercise? I have good intentions but just can’t seem to incorporate it into my life.”

My answer: “Start small, but be consistent.  For example, perhaps lie on the Foam Roller 5-10 minutes. Or start your day with a few rounds of Sun Salutations. Those are a great way to deepen your breathing and increase your flexibility.”

Another tip: Increase your lunchtime an extra 15 minutes to allow for a short walk after eating.

 There are 3 components to a healthy fitness program:

  1. Flexibility
  2. Strength training
  3. Aerobic exercise

Flexibility = stretching. One thing that we can do to help us lower the chance of injury is to stretch before or after exercise. A favorite of mine is the Sun Salutations series from yoga (mentioned above) – it’s an ideal way to greet the day and focus on how your body is feeling before beginning strength or cardio vascular exercise. If you plan to attend my small group meditation class in April, you’ll learn a chair Sun Salutation series there.

Strength training = weight bearing exercise. Strength training includes a variety of weight bearing exercise. Hiking can be weight bearing- simply place a small back-pack on and chose a walk or hike that isn’t flat.  Pilates is excellent for strength and flexibility.

Aerobic = endurance. Walking briskly just 20 – 30 minutes three or four times per week is a great start to an aerobic exercise habit. If you haven’t moved in a while, try 10 minutes and build up. You’ll be surprised how quickly your stamina increases! Set yourself up for success by calculating your Target Heart Rate. If don’t know yours or would like to learn – just send me a note .

Exercise does not mean diving into an Olympic training program. Although, if you are training for specific event, it is always my pleasure to help you meet you training goals.

As always, please talk to your physician before beginning a new fitness program. You want to improve your health, not risk it.

In health,

genevievenedderwithmandala

 

 

Inspired by Lesson 3 of the Perfect Health program, “Perpetual Renewal.” Now registering for the June 2017 program at 520-299-6541.

Creating Good Health: Tips for Simple Cleansing

organic fresh fruit

New year, new you!  Each time we embark upon a new year, the genuine desire to make positive changes for ourselves is strong. However, oftentimes our motivation is hard to sustain, especially if we try to do too much all at once. My suggestion for cleansing is to begin simply, phasing in changes as each new behavior becomes a habit.

Many of you have asked me about cleansing.  I cover cleanse options in detail at the Perfect Health course, but for now I’d like to give you some simple ideas to detox and re-balance. There are many over-the-counter remedies that promise to kick-start your body’s cleansing process and help you lose weight quickly.  Some of them are quite good. However, you can achieve the same results with a more natural, organic approach.

4 Tips for Body Re-balancing

  • Focus on locally grown fruits and vegetables.
  • Eat homemade broths, soups and stews.
  • Drink freshly prepared organic fruit and vegetable juices or smoothies.
  • Eat foods that are easily digestible.

Note, these tips apply not only when you’re working on New Year resolutions, but any time you have a major life transition. It’s a gentle way to reset your immune system and digestion.

Cleansing or fasting:

Organic Ginger Tea

A simple way to cleanse.

In Ayurveda we practice adjusting our eating and  lifestyle to be more in alignment with seasons. Seasonal transitions are also a good time to fast or cleanse. To best prepare your body for a fast or cleanse:

  • Reduce your intake of  processed, canned, frozen or fried foods.
  • Consider a one-day liquid fast, which may include water, fresh juices, soups and herbal teas.
  • Make homemade Ginger tea.
  • Drink warm water throughout the day.
  • Even one day can be highly beneficial for detoxification, as well as helping with mental clarity.
Two Baby Bobcat cubs drinking rom the fountain outside studio.

Baby Bobcat drinking from our fountain.

The New Year comes with new challenges as well as an optimistic new outlook. It’s the ideal time to create better health practices.  And keep in mind that just because you may stray from a resolution, it doesn’t mean the practice is a lost cause. You can start over at any time!! Be kind to yourself.

genevievenedderwithmandala

 

WellMind: A Natural Way to a Good Night’s Sleep

wellmind natural sleep aidIf you’ve ever taken prescription sleep medication, you’re probably familiar with the “hangover” they can leave. Melatonin works for some, but others experience overly vivid dreams or even nightmares. One homeopathic, natural sleep aid that works gently is WellMind (formerly Neurexan).

WellMind’s ingredients work together to calm the mind, readying it for sleep. There’s not the pre-coma drowsiness some prescription sleeping pills can cause. An overactive mind, or frequent insomnia, can be disruptive to our ability to remain calm in the face of daily life stress. Insomnia in the United States is at  epidemic proportions. A good night’s sleep is key to optimal health.

To give WellMind a chance, adjust your bedtime routine. After you dissolve a tablet under your tongue, consider reading something non-stimulating: i like to spend a half hour ro more with philosophy or spiritual readings. Avoid bright screens and put your technology away-  really, step away from all devices.  In a short time, you’ll begin to feel the effect.

Those clients and friends I know who’ve tried WellMind share that it does calm the overactive mind and really helps them to “wind down” at the end of the day. Used as a natural sleep aid, sleep is generally uninterrupted and best of all, no sleeping pill hangover or grogginess. Several friends and colleagues have replaced their prescription sleep aid with WellMind.

WellMind’s homeopathic active ingredients include:

  • Avena sativa – Relieves simple nervous tension
  • Coffea cruda – Relieves irritability
  • Passiflora incarnata – Relieves simple nervous tension
  • Zincum valerianicum – Relieves occasional nervous sleeplessness

Please ask us if you have any questions about the natural products carried at our Tucson Body Fundamentals Studio, during your next Pilates session or simply give us a ring: 520-299-6541.

Geneviève sign off avatar

What does “mind-body” nature really mean?

learn-your-mind-body-constitution-2The wonderful fact is that more and more people are becoming aware of the mind- body connection. The idea of our every thought and experience affecting our bodies is one way to consider the term “mind-body.” It’s also a foundational principle of the Perfect Health program, in that once you know your own unique mind-body nature or constitution you can also learn how best to keep it balanced – a foundation of Ayurveda.

That means that you can help restore your energy and vitality at a cellular level.  You become more aware of how what you eat, drink, say, think and feel, and how that directly affects your wellbeing.

It’s one of the reasons I am so passionate about Perfect Health Ayurveda and Mind-body medicine. The idea that through greater understanding of my personal mind-body nature, I can not only heal myself but can transform all areas of my life is empowering. I hope you’ll join me to learn your mind-body constitution, and how to increase your energy and restore your vitality, reaching the balance we all seek in our lives.

In health,

Geneviève's signature with nature shot

 

 

 

For more information about the Perfect Health program, or to enroll in the June 2017 program, please contact the Body Fundamentals Studio at 520-299-6541 or change@bodyfundamentals.com

The Ayurvedic Alternative: On the Path to Perfect Health

Perfect Health with Genevieve Nedder a Chopra Center Certified InstructorIt’s a profound body of knowledge to a holistic way of daily living. One that restores balance, increases vitality and brings healing and transformation. In fact, thousands of people worldwide are quietly changing their lives as a result of this program and eventuating their own perfect health.

Personally, I can share that the Perfect Health program and study of Ayurveda has made a measurable difference in my life. I first discovered the program during an anniversary getaway with my husband, Robert in 2014. We were inspired by the knowledge gained and how immediately applicable it was.

Incrementally, we’ve made adjustments to our nutrition, communication style (with each other and others), meditation practice and exercise.  Results are ongoing – as are challenges and daily life! There’s no denying the positive impact we’ve seen in our physical and spiritual health.

I’m very excited to share this effective, healing and transformative material with you.

Perfect Health at Body Fundamentals*

The upcoming September program will be held at the studio, with space limited to 12 people to allow for personal attention. Registration in this retreat includes: daily meditation and yoga, morning Pilates classes, healthy snacks, heart healthy lunches on Saturday and Sunday, Ayurvedic nutrition course, conscious communication techniques, information on detoxification and purification, healing through sensory input, and much more.

Hosting an Ayurvedic lifestyle program

In talking with several clients, I found that the studio dates for some retreats and course dates conflicted with other plans. Since these life changing  programs are so powerful and meaningful to those who attend, I’m considering how to make them more convenient and available. Would you instead like to host an Ayurvedic lifestyle program for your family, friends or clients?

Please talk to me about how I can bring an event or program to you and your group.  It is highly customizable and I’m confident that together we can design the perfect fit for you.

In health,

Geneviève

P.S.  Private Meditation instruction is offered ongoing; please me for information or to schedule a session.

*How to register for Perfect Health
http://changingthroughmovement.com/perfect-health-registration/

Pilates and Perfect Health: The Path to Perfect Health begins April 2016!

Balance-perfecthealth post

As many of you know, last August I became a Chopra Center Instructor. I am very excited to announce that I’ll be teaching the Perfect Health Program at  Body Fundamentals on 5 consecutive Sundays beginning this April 3, 2016. Every Sunday covers a different lesson, each building upon the other.

The Perfect Health program was created by Drs. Deepak Chopra and David Simon.  It represents the integration between the principles of modern science and insights from the world’s timeless wisdom traditions. It’s received worldwide acceptance in both the medical and nonmedical communities and is a comprehensive  movement toward total health.

Spring 2016 Perfect Health program dates:

  • Sunday, April 3rd, 1-3:30pm Lesson I
  • Sunday, April 10th, 1-3:30pm Lesson II
  • Sunday, April 17th, 1-3:00pm Lesson III
  • Sunday, April 24th, 1-4:00pm Lesson IV
  • Sunday, May 1st, 1-3:00pm Lesson V

June and Sept. 2016

I’ll also be offering the Perfect Health program as a mini retreat in June (23rd-26th) and in September (22nd-25th). You can take the full program as often as you like (see 2016 dates here).

Pilates and Perfect Health- a powerful combination.

The Perfect Health program is a natural complement to the Pilates focus that continues to be the foundation of our work at Body Fundamentals. The program will assist you in creating healing and transformation in your life through using the best practices of mind/body medicine from around the world combined with the beautiful wisdom of Ayurveda.

You’ll learn: meditation techniques, how to develop a daily Ayurvedic routine, understanding Ayurvedic herbs and nutrition, cooking and eating for better health, conscious communication techniques to improve your personal and professional relationships and gentle yoga postures. For more information, please visit my blog Page here.

Please call me with questions or to pre-register at 520-299-6541.

With gratitude and love,

Geneviève

Top 7 Tools for Living a Happier, Healthier Life – Part 2

by guest writer Heidi Hackler, CHHC

Check out Tools 1-3 for Living a Happier, Healthier Life if you missed them. The following 4 Tools will help to complete your healthy lifestyle journey.

Tools 4-7 for Living a Happier, Healthier Life

4. Eat a Rainbow of Veggies & Fruits

rainbow of fresh produceEat veggies of all colors of the rainbow, and eat more veggies than fruit (see “Eat Less Sugar” in previous post. Yes, fruit sugar is “natural” sugar, but it’s still sugar), also try these tips:

  • Strive to eat 9-to-12-servings of veggies and fruit per day. A “serving” equals 1/2-cup, so you’re looking to eat 4.5 to 6 cups of veggies and fruits every day.
  • Eat organic produce when ever possible, not only is it healthier for you because you’ll be consuming fewer pesticides, it’s also healthier for the planet, and the farmers who grow your produce, so it’s a win for everyone when you eat organic.
  • Check out the Dirty Dozen/Clean 15 produce list.

5. Detox Your Health & Beauty Routine

Could your health and beauty routine be toxic? If you’re using big-name brands of shampoo, conditioner, deodorant, lotion, and even toothpaste from the average grocery store or drugstore shelves, there’s a good chance they contain toxins.

Here are some facts that may amaze you:

  • The average American woman puts between 12-20 toxic chemicals on her body every day.
  • 60% of everything you put on your skin is directly absorbed into your body.
  • A little known fact: the FDA does NOT regulate health and beauty products, they leave it up to the individual companies to decide if their products are “safe.”
  • Over 1,300 toxic chemicals have been banned in Europe but are still used today in US health & beauty products, and most of those have not been tested to see how they interact with each other.
  • In the the U.S., terms like “all natural” and “organic” mean little to nothing on health and beauty products. The Organic certification in the U.S. is based on agriculture certification, and doesn’t pertain to health and beauty products. Because neither the FDA nor the USDA police health and beauty products, no one is overseeing the use of “USDA Organic” labels on these products.
  • In Europe, the Soil Association certifies health and beauty products as organic under very stringent regulations. I’ve recently discovered Neil’s Yard Remedy Organic health and beauty products from the UK, which have received the highest certification for organic, ethical, sustainable, carbon neutral, cruelty-free, non-GMO products.
  • Check out this infographic of known toxins to avoid in health and beauty products, and compare this list to the products you use. You may be surprised.

6. Exercise

If you’re reading this post, you’re likely already into Pilates or body movement, which is great! I’m also a big fan of Yoga, Dance, and Zumba, but don’t really care for regimented gym-type exercise myself. If you’re like me, try thinking outside the gym to get your body moving. Here are a few easy ways to get fit and add more exercise to your day.

  • Take the stairs whenever you can, your glutes will thank you.
  • Park at the other end of the parking lot from where you are shopping.
  • Get together with a few friends and walk at lunch or after work. Walking and talking makes the time fly by. Consider using a FitBit or other device to track your steps, and try for 10,000 steps per day.
  • Do a lap around the floor of your office building or house each hour. Set a timer to remind yourself to stop working, get up and walk for 5-minutes. Studies have shown moving for 5-minutes each hour can boost your metabolism all day long. And while you’re at it drink a glass of water before you sit back down.
  • Try some chair-yoga, like this video from Amanda Ringnalda at the Chopra Center.

7. Meditate for Happiness

As someone who’s practiced meditation for over 25 years, I can attest to its grounding, calming and happiness factors. Meditation has been scientifically proven to improve overall happiness as well as brain function.

  • Guided meditations are a great way to start if you are new to meditation.
  • The Chopra Center offers free guided meditations online.
  • Deepak and Oprah are once again offering their 21-day Free Meditation, starting on Monday, March 16. You can register here; this is my favorite way to start the day.

I offer a free Kick-Start Your Health Strategy Session, and virtual holistic health and wellness coaching to help you through these steps. Please contact me for more info.

Heidi Hackler of Happy Well LifestyleHeidi Hackler is a Certified Holistic Health Coach (CHHC) and blogger, who received her training from the Institute for Integrative Nutrition (IIN). She Inspires Healthy Habits Into Action via her blog at HappyWellLifestyle.com, and her holistic health coaching programs. She has also written articles for Happiness + Wellbeing Magazine, and blogs for Chopra Centered Lifestyle.
 
Heidi lives with her husband and two kittens aboard their 40’ sailboat. They have a zest for living the Happy Well Lifestyle: a happy, healthy, active, fun-filled life where they practice yoga and meditation, eat a gluten-free, dairy-free, veg-aquarian diet, and laugh a lot. She welcomes new followers at:

Top 7 Tools for Living a Happier, Healthier Life – Part 1

by guest writer Heidi Hackler, CHHC

As a holistic health and wellness coach, I work with people on a daily basis to help them kick-start a healthier life. But I was not always so healthy myself, so I know what it’s like to turn your life around.

I grew up with a healthy eating foundation from my back-to-nature granola mom who wore Birkenstocks before they were cool. So naturally, as soon as I left for college I couldn’t get my hands on enough junk food and candy. Sound familiar?

By my mid-30’s I was diagnosed with celiac disease and dairy and egg allergies, and had to drastically change my diet. That was over 15-years ago before most people knew what Celiac was, and there were not nearly as many gluten-free options available then. Luckily the wisdom of my mom’s teachings came back to me and I was able to make healthy diet and lifestyle changes and turn my health around.

Here are the top 7 tools I personally employ and recommend to my clients to help them kick-start a healthier life.

Tools 1-3 for Living a Happier, Healthier Life

1. Drink More Waterclean clear water in glass

The human body is about 65% water. Your body uses water to flush out toxins, stay hydrated, and function properly. Here are a few compelling reasons to drink more water:

  • Staying hydrated is very important to many functions of the body. Your blood is 55% water, so when you become dehydrated your blood moves more slowly and can clot easier.
  • Your brain also needs water to stay hydrated and function and think properly.
  • One of the first symptoms of dehydration is clumsiness. If you stumble, trip, or fall, or bump into the edge of a desk, table or wall, it may be a sign you are dehydrated. When this happens to me I always go for a tall glass of water. A headache can be another sign of dehydration.
  • Drinking water can also help you to lose weight. Drinking a glass of water 20 minutes before each meal can help you to feel full so you eat less during your meal. That water also helps to flush out toxins that can build up in your fat cells, causing the cells to retain more fat.
  • A good rule of thumb is to drink half your body weight in ounces of water per day. For example, if you weigh 150lbs you would drink 75oz of water per day. This is on top of any coffee, tea, and other beverages you may already be drinking.

2. Eat Less Sugar

Refined sugar is the most inflammatory food you can eat. Although it may seem daunting to avoid sugar, these startling facts really helped me to kick my sweet tooth:

  • Sugar is 8 times more addictive than Cocaine. If sugar were developed today, it would be considered a narcotic.
  • The average American now consumes almost 1 cup of sugar a day, in soft drinks and hiding in nearly all processed foods, including foods like yogurt and spaghetti sauce.
  • Cancer tumors thrive and grow on sugar, in fact, cancer cells have eight-times the sugar receptors of normal cells. That is why PET Scans, used to detect cancer, require drinking radioactive glucose (sugar-water) — the PET Scan actually follows the radiated sugar-water straight to the tumors.
  • Doctors and scientists now know that sugar (not fat) causes plaque build-up in the arteries and brain, which can tear off and cause clots and strokes.
  • Plaque in the brain can lead to Alzheimer’s and other forms of dementia. Alzheimer’s is now being referred to as Type 3 Diabetes because there is a direct correlation between high blood sugar, diabetes, and Alzheimer’s.

So these are all very compelling reasons to cut back on sugar consumption if you ask me. But how do you cut out that sugar that you are craving so much? Here are some tips to help:

  • Start by crowding sugar out and filling up on more healthy foods.
  • Sometimes a sugar craving can actually indicate a lack of protein in the diet. So if you are craving sugar, first drink a glass of water. Then eat some protein. Then see if you still really need that sugar.
  • Add in more sweet vegetables to your diet like sweet potatoes, sweet peppers, carrots, artichokes and artichoke hearts, and low glycemic fruits like apples, berries, pears, kiwis, and melons.
  • You’ll be amazed but once you cut sugar out for 7-10 days, (the length of time for your taste buds to regenerate) everything you eat will taste much sweeter with out sugar hijacking your taste buds.
  • A good rule of thumb is no more than 26 grams (6 teaspoons) of added sugar per day. That is less that one can of soda.

3. Read Labels

This is a big one; especially so you can figure out how much sugar you are really eating. The more you know about what you are putting into and onto your body, the healthier you will ultimately be. The main things I recommend looking for when you read labels are:

  • Trans fat — avoid trans fats, found in hydrogenated and partially hydrogenated vegetable oils. Eating trans fats promotes chronic inflammation, which has been linked to heart disease, stroke, diabetes, dementia, and some cancers.
  • Sugar content — avoid artificial sweeteners (aspartame, sucralose, saccharine), which have been linked to cancer and ironically even diabetes and weight gain. The human body cannot digest artificial sweeteners, so they end up being stored as fat in the liver. A fatty liver can’t properly cleanse your blood and detox your body. Non-Alcoholic Fatty Liver Disease has increased significantly in the past 20 years, following the increase in artificial sugar consumption.
  • Sodium content — aim for one teaspoon or less of sodium per day (2,400 milligrams), most people around the world consume three-to-four times the sodium that the body actually needs to function.
  • Non-GMO — Just say NO to GMO. The jury is still out on GMOs. There has not been enough scientific evidence to prove that they are not harmful. And in fact there is some research out of Europe to indicate that glyphosate (found in Round-up and Monsanto GMO grains) damages our gut bacteria, which play a critical role not only in digestion, but in our health and well being too. Note that most all soy and canola grown in the US and Canada is GMO unless specifically certified organic or Non-GMO.

These first three tools are a great place to start making healthier lifestyle changes. Take them once step at a time. No need to rush and feel daunted by trying everything at once. This week try drinking an extra glass or two of water per day. Then next week try adding more colors to your plate. The third week you might start to look at labels, and so on.

Stay tuned for Tools 4-7 to help you continue on your healthy lifestyle journey!

I offer a free Kick-Start Your Health Strategy Session, and virtual holistic health and wellness coaching to help you through these steps. Please contact me for more info.

Heidi Hackler of Happy Well LifestyleHeidi Hackler is a Certified Holistic Health Coach (CHHC) and blogger, who received her training from the Institute for Integrative Nutrition (IIN). She Inspires Healthy Habits Into Action via her blog at HappyWellLifestyle.com, and her holistic health coaching programs. She has also written articles for Happiness + Wellbeing Magazine, and blogs for Chopra Centered Lifestyle.
 
Heidi lives with her husband and two kittens aboard their 40’ sailboat. They have a zest for living the Happy Well Lifestyle: a happy, healthy, active, fun-filled life where they practice yoga and meditation, eat a gluten-free, dairy-free, veg-aquarian diet, and laugh a lot. She welcomes new followers at: