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/

Recovering from an Injury -Part 1

 

bailey_200x200By Guest Writer Diana Bailey
Part  1

“Appearance is absolute, but reality is not that way.
Everything is interdependent, not absolute.” Dalai Lama
The Overview and Approach

Personal and practical experience with a multitude of soft tissue injuries indicates that the attitude regarding rehab challenges does more to determine the outcome than even the available level of care. It is clear that over the course of a lifetime injury is likely to occur. The usual mental approach arrives as a scale that ranges from inconvenient to completely devastating. Injuries do feel absolute! It takes a split second to happen, and a relatively long time to “get your body back”.

In simple terms, recovery from damage tends to unfold in a couple of ways depending upon personal outlook:

Believe first. Do second. Understand later
Do first. Believe second. Understand later

In between, regardless of choosing to be an optimist or a skeptic, there will be some aching, some ouches, and several wows!

The pivotal issue in recovery for either personality is actually curiosity; that means to become more interested in what will happen next than afraid of it. While expert guidance is useful and important, direction that inspires genuine interest in the process expands the realm of probability. Focused curiosity is a powerful tool for progress. Healing is easier when a question of wonder helps to engage the necessary work.

The greatest lesson an injury has to teach is not patience.

It is to pay attention.

It’s called paying attention because it is an investment.

Understanding is at the end of recovery for the same reason that rear view mirrors are smaller than windshields. Perspective comes from experience, not just hindsight. It saves a lot of potential problems to get assistance formulating a plan, but that does not mean mistakes won’t occur. Setbacks can and do happen even with the best of plans because knowing what is just enough is for one individual on any given day is an experiment.

If you decide to seek professional advice, look for experience over opinion and results over credentials. Everybody has opinions, and there are lots of credentials. These are a great starting place as long as they are not equated with experience. People who have paid their dues on the front lines look at issues very differently. Their wisdom is priceless in helping to set a constructive frame for a return to a full range of movement.

Keep in mind that incremental goals deliver excellent cumulative results. Historically, giant leaps in capacity are often injurious. Re-injury halfway through the process tends to expand the problem, and interfere with happy endings. It works well to get reliable information, go slower, and take a little longer. Sometimes that’s a lot longer than expected. Injuries take the time they take. To be invited and inspired to learn how your body moves and works best for you is the goal of recovery.

 

 

Tell A Different Story

Diana Bailey Essential Motion Pilates By  Guest Writer, Diana Bailey

Acceptance is the starting place. It has nothing to do with being a “door mat” by allowing others to make decisions that are yours to make. It is not about giving up, giving in, or tolerating particular circumstances and behavior. Acceptance is seeing something for what it objectively is, so you can be free to decide how you want to respond. It is the ability to drop or question your beliefs in order to act wholeheartedly. It does not magically appear or disappear. You choose it.

There’s a joke that makes the rounds in Colorado every winter that is a great example of acceptance:

Know how you can tell you’re driving in the snow with a Colorado native? Because the car’s sliding sideways into oncoming traffic, and they ask you to hold their coffee ‘cause this is gonna get interesting….

Freedom to act comes from the ability to consciously direct the mind to observe and acknowledge what is happening right now. That’s acceptance. No resentment, no why me? No more the entitled approach of I deserve this, but I don’t deserve that. No he should have, or I could have. No leap to the aftermath of mopping up a coffee stain on car upholstery. Just this: Here we are. This is it, and NOW WHAT?

The story becomes entirely different. That’s what.

Acceptance underpins creativity because it is the receiver; the heartfelt seeing of a person, place or thing for what it is without dressing it up or tearing it down. It is the simple realization that there is no real control of any outcome…. especially for anyone or anything else. That understanding alone will make a positive difference in whatever the outcome actually is.

This simple spiritual principle dramatically changes every situation without adding any personal drama. Imagine one guest or family member in the room at a holiday gathering who was truly still inside…no drama. Talk about a social magnet. Acceptance remains clear that there is no reason to make anyone else’s drama yours. What for?

Acceptance abides with the personal responsibility that lies behind a choice to do or not do, think or not think, say or not say.

For me, this simple practice is moving forward at peace with what is here, what was before and what may or may not be. That’s a “now what?” that makes getting up in the morning a great idea, an engaging and expansive look at being here and doing what I’m doing today with all that I am.

 

 

 

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:

The Foundation of a New Life Path in Pilates and Movement

A passion for learning more, understanding more deeply, drove me. In 1996, I met Ron Fletcher, a master teacher of body contrology, a master teacher of movement and dance for over fifty years. He came to the work after his own injuries while working as a professional dancer. His unique style of incorporating modern dance technique, percussive breathing (focused breathing using sound and rhythm) with the core of Joseph Pilates’ teachings, spoke to the artist and dancer still thriving within me. Of course, I related to his healing journey and charismatic teaching style as well. It felt only natural for me to apply to his company and training program. For the next decade, my life followed an energizing, focused path of national workshops, seminars and conferences with Ron Fletcher and his master teachers.

In 1998 I opened my first Pilates studio in Denver’s Capitol Hill. With much help and physical labor from my husband Robert, we converted first an apartment and later a condo into a small, private Pilates studio. I had the pleasure during those years to work with many athletes, actors and dancers in Denver community, and loved it!

After much thought, prayer and meditation, I decided in 2000 to move home to Tucson, Arizona and open a Pilates and Movement studio here. I had been away for school, work and “life” a long time and wanted to be closer to my parents. Modeled on the amazing instruction I’d experienced, my approach was to offer customized programs and personal attention focused on the whole person. Today, my Tucson Pilates studio still offers this same environment. I’ve added Movement and Wellness seminars; small group classes from beginning level up to those suitable for instructors, and frequently present off-site workshops, as well. It has been and continues to be incredibly rewarding. I am grateful to my loyal clients, family and the Tucson community.

As for my own health, Pilates healed my back, arm and neck, but I continue to suffer from TMJ “lock jaw,” headaches and ongoing upper back pain. The TMJ specialist I work with guides me with gentle jaw exercises, an appliance and joint injections to decrease inflammation and increase range of motion. Each time we meet, I  remain hopeful about my body’s ability to heal and repair.

I share this because it’s important for us to remember that the healing journey is ongoing. It’s a test of patience, discipline and the practice of acceptance.  Staying in the present and practicing present moment awareness is a tremendous help.  I remind myself constantly that healing is not linear and that it is a process, and as I encourage others to be gentle with themselves, I try to give myself the same gift.

 

Part Four of Five of the article: “An Unexpected Cure: My Journey from Pain to the Transformative Power of Pilates” by Geneviève Nedder.

Fighting Perfectionism

Diana Bailey Essential Motion Pilates

By Guest Writer Diana Bailey

I have perfectionist clients, and I used to suffer from that…a lot. We can all at times torture ourselves with this idea that somehow, at some moment, everything will be better and my life will be happy and my body will be fitter if I could just do (whatever) perfectly all the time. This thinking steals any joy in the present.

I now respond to that subject this way: I talk to myself every time it happens as though I am my own loving parent or friend. These words have shaped my thinking and so follows the doing.

mistakesareKeep in mind that being unafraid to make a mistake is far more important than the mistake itself.

Do it. There is no creativity without the vulnerability of making a mistake. The judgements and opinions of others actually matter very little in the grand scheme of this personal life. The necessary survival fear of an oncoming speeding car that says “Get out-of-the-way!” is important. The fear of judgement will stop much greatness. Let that one go and take the risk.

                                                   All mistakes are fixable in the light of learning from them. Learn from it what you can.  Move on.  Practice progress.

Contentment is the space between your thoughts. Every time that is the marker.

 

 

Previously Published September 2012

Consistent Pilates Practice Benefits Runners

In an earlier post, I covered some primary benefits of Pilates for cyclists, particularly in preventing injuries and strengthening for a better cycling experience. In my Tucson Pilates studio, Body Fundamentals, I’ve seen that those same benefits that cyclists experience also often apply to runners who incorporate the Pilates method into their training.

Jen_5K_record_runningpostWhen you consider that a regular Pilates practice makes you more aware of your body’s alignment, whether at rest or in motion, as well as promoting better body mechanics, it makes sense that a runner would experience many benefits of Pilates. More importantly, learning to move from your muscles instead of your joints benefits runners by protecting the joints more effectively during running.

And if you’re a runner who’s recovering from an injury, Pilates can be a tremendous compliment to your post-rehabilitative process. In fact, your physical therapist may incorporate Pilates-based exercises or even teach Pilates on the reformer as part of their program for you.

Breathing , body mechanics, and protecting the joints are key benefits of practicing Pilates and crucial to a healthy runner.

How do you approach your run?

Think of your posture and breathing. Do you consciously prepare yourself each time you set out for a run? Of course you do! Now imagine how much more effective your results could be if your conscious preparation were supported by Pilates. You’d gain:

  • increased awareness of gait patterning and body mechanics
  • improved posture due to greater core strength and alignment
  • longer, steadier runs thanks to better breathing patterns
  • Mos importantly, you’ll do less damage to your joints!

The best part about Pilates? As a runner, you’ll see and feel the benefits quickly.  No matter where you are with your training and fitness level, I encourage you to find the Pilates class that fits your level and goals – and a teacher you connect with.

For example, here in Tucson, I’ve created a number of Pilates Chair Quartet programs that use a combination of the Wunda Chair and Classical Mat work to address Pilates progressions in specific and challenging ways. Because it’s a private studio, each participant gets close personal attention with a focus on form and precision.  So find your Pilates home and keep on moving!