14 posts tagged “baby steps to health”
Another concept from the T Harv Eker Millionaire Mind Intensive seminar….
The speaker draws a tree showing the trunk, branches and fruits as well as a line representing the earth and then the roots under the earth.
Broken down as simple as possible:
Your roots create your fruits.
Meaning (continuing with the T-F-A=R idea) whatever is within you (your thoughts and feelings) creates that which is outside you (your actions and, therefore, your results) in life.
You cannot have the roots of an apple tree and expect to magically grow plums or cherries on it. Or, you cannot expect a computer program to run differently if you do not make changes in the program itself. You can type a letter with a mistake in it, print it out and the mistake is there. You can go back as often as you want and change the mistake and print it out – the mistake will continue to be there unless you click ‘save’ before you print.
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The general concept is the same for our minds: unless you change the thought, the thought process and the emotion(s) linked to the thought or process, you cannot expect a different result. Yet, people do. They get trapped within loops. This ‘loop’ can make life very frustrating. We’ve all experienced it. We all know people who choose not to make changes and we know people, like our group here, who love the challenge of change.
This ‘loop’ is not generally by choice but, rather by lack of knowing there is a choice. Their upbringing, our surroundings, society, culture and many other contributing factors help to create who they become. Often, they simply do not know another way and by not expanding beyond their comfort zone they may be locked in their pattern for a long time.
We only change when we make the choice to do so. One of the ways to do this is through Life Empowerment Coaching & Mentoring utilizing the ‘Baby Steps to Success’ process. This allows each person to make individual choices that are simple to implement and not overwhelming. Over a short time, these little changes become ingrained as part of their lifestyle.
Sue Crutcher, Life Empowerment Coach & Mentor, Baby Steps to Success Expert
PS -- I'll be by everyone's site sometime this weekend for comments. Sorry for the delay ... I've been dealing with poison ivy, sunburn and a couple other issues all at once and, generally, not feeling like doing much. Better to have to cope all at once though, cuz then they're all over at once too!
After drifting slightly off-topic the last couple of weeks – I just got so caught up in the ‘possibilities’ and intriguing math equations and formulas that I had to share them with all of you – here we go on the continuing variations on a theme: “Baby Steps to Success”.
Today, I simply have a question for you:
"If you don’t take the time to look after yourself (physically, mentally, emotionally and spiritually), who will?"
We all run around looking after others, tending to their needs, overextending ourselves at various levels until we are, at some point, forced to stop. If we took care of ourselves on a regular basis (and this doesn’t have to take tons of time), we would be much healthier and more capable of helping others. It makes perfect sense, but it is rare that people follow through on it. This week we will discuss a few ways to begin this journey of ‘self-care’.
To your continued health…
Sue Crutcher, Baby Steps to Success Expert
Life Empowerment Mentor & Coach
PS – my apologies for not getting to comment on everyone’s blogs over the past couple of days and updating my blog. My new system is running much better but not during fog and thunderstorms (which have been circling us almost constantly). Internet and television were unavailable yesterday. You are not forgotten.
Here it is, all in one place for you. I apologize – it does take more than 1 minute to complete. However, it is less than two minutes. I’m sure everyone will be able to fit this routine into their day at least one time.
· Ball your hand into a fist
· Squeeze tightly
· Open wide, splaying fingers as far open and apart as you can
· Ball back into a fist
· Repeat 3 times
· Extend your left arm in front of you without locking your elbow
· Tilt hand up 90 degrees (or whatever you can)
· With your right hand, gently pull the index finger of your left hand toward you
· Follow through, pulling back each finger in sequence.
· Switch hands
· Repeat with opposite hand
· Extend your left arm
· Tilt your hand up 90 degrees (or whatever you can)
· Using your right hand, gently pull all the fingers on your left hand toward your wrist
· Hold for a second but do not over-extend. You should feel a stretch but no pain.
· Release
· Switch hands and repeat
· Extend your left arm
· Tilt your hand DOWN 90 degrees (or whatever you can)
· Using your right hand, gently pull all the fingers on your left hand toward your wrist
· Hold for a second but do not over-extend. You should feel a stretch but no pain.
· Release
· Switch hands and repeat
· Extend your left arm in front of you (without locking elbow)
· With your right hand, gently pull your thumb DOWN and toward your wrist
· Bring it back to neutral
· With your right hand, gently pull your thumb UP and back toward your wrist (this will not work nearly as well as down. Do not worry … just stretch it a bit)
· Bring it back to neutral
· Repeat with other hand on other arm
· Put both of your palms together (like a prayer) in front of you at face level
· Extend your fingers and thumbs while keeping palms together.
· Press palms together strongly
· Hold
· Keep the base of your palms together and gradually lower your hands until your lower arms are horizontal (or as close as you can get them to horizontal). You will likely be around your chest area
· Hold
· Now, take your hands down further keeping the fingers and upper palms together (allow lower palms to separate if needed)
· You will feel a stretch on the inside of your fingers and wrists
· Hold
· Repeat
Power to the geeks!
Sue Crutcher, Baby Steps to Success Expert
Personal Trainer, Life Empowerment Mentor
Here it is, all in one place for you. I apologize – it does take more than 1 minute to complete. However, it is less than two minutes. I’m sure everyone will be able to fit this routine into their day at least one time.
· Ball your hand into a fist
· Squeeze tightly
· Open wide, splaying fingers as far open and apart as you can
· Ball back into a fist
· Repeat 3 times
· Extend your left arm in front of you without locking your elbow
· Tilt hand up 90 degrees (or whatever you can)
· With your right hand, gently pull the index finger of your left hand toward you
· Follow through, pulling back each finger in sequence.
· Switch hands
· Repeat with opposite hand
· Extend your left arm
· Tilt your hand up 90 degrees (or whatever you can)
· Using your right hand, gently pull all the fingers on your left hand toward your wrist
· Hold for a second but do not over-extend. You should feel a stretch but no pain.
· Release
· Switch hands and repeat
· Extend your left arm
· Tilt your hand DOWN 90 degrees (or whatever you can)
· Using your right hand, gently pull all the fingers on your left hand toward your wrist
· Hold for a second but do not over-extend. You should feel a stretch but no pain.
· Release
· Switch hands and repeat
· Extend your left arm in front of you (without locking elbow)
· With your right hand, gently pull your thumb DOWN and toward your wrist
· Bring it back to neutral
· With your right hand, gently pull your thumb UP and back toward your wrist (this will not work nearly as well as down. Do not worry … just stretch it a bit)
· Bring it back to neutral
· Repeat with other hand on other arm
· Put both of your palms together (like a prayer) in front of you at face level
· Extend your fingers and thumbs while keeping palms together.
· Press palms together strongly
· Hold
· Keep the base of your palms together and gradually lower your hands until your lower arms are horizontal (or as close as you can get them to horizontal). You will likely be around your chest area
· Hold
· Now, take your hands down further keeping the fingers and upper palms together (allow lower palms to separate if needed)
· You will feel a stretch on the inside of your fingers and wrists
· Hold
· Repeat
Power to the geeks!
Sue Crutcher, Baby Steps to Success Expert
Personal Trainer, Life Empowerment Mentor
One more stretch before it all comes together tomorrow.
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Put both of your palms together (like a prayer) in front of you at face level
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Extend your fingers and thumbs while keeping palms together.
-
Press palms together strongly
-
Hold
-
Keep the base of your palms together and gradually lower your hands until your lower arms are horizontal (or as close as you can get them to horizontal). You will likely be around your chest area
-
Hold
-
Now, take your hands down further keeping the fingers and upper palms together (allow lower palms to separate if needed)
-
You will feel a stretch on the inside of your fingers and wrists
-
Hold
-
Repeat
This exercise is a little more complex but invigorating to your hands.
Sue Crutcher, Baby Steps to Success Expert
This week we learned several stretches to incorporate while slaving in front of our computers. Most of them also work well for the road warriors among us – do them when you stop for a break which, I hope, is at least every two hours.
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Shoulders down
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Stretch and relax
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Trapped traps
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Rotate your head
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Rotate your head more
The above grouping of stretches, if done on a regular basis, will go a long way toward relieving neck and shoulder stress, allowing you the pleasure of less pain and tension. Incorporate them whenever you remember in the week ahead and notice the difference they make.
Right now – are your shoulders almost up to your ears again? I bet they are. Mine were. And I’ve only been out of bed less than 2 hours. Have you been doing the shoulder drops?
Last week we covered:
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Thinking how we could be better organized. Did you come up with any ideas? Have you implemented them?
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Keys always in the same location
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Collecting spare change at the end of each day
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Refrain from picking up the phone when possible
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The wonderful and evil email inbox
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Coping with old emails
Have a pleasant week…
Sue Crutcher, Baby Steps to Success
Life Empowerment Mentor, Success Coach
After completing the neck stretches section from yesterday’s post, add in a variation of this. You have the movement down. Today, let each movement flow from one to the next. So, in fact, you are doing head circles as opposed to head rotations (those are advanced techniques best done with the help of a chiropractor … or a priest depending on what is going on in your life!)
Put it all together:
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Do your drop shoulder exercise
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Followed by the shoulder blade pinch
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Followed by the warmup described yesterday for your neck
Now … add in:
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Starting with face and eyes forward, chin level
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Drop chin to chest
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Now rotate head toward left shoulder,
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Follow through with your head back as far as you can and looking up
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Now down to your right shoulder
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And back to chin on chest
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Repeat once more.
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Repeat twice in opposite direction
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Do another drop shoulder to relax
It doesn’t take more than about one minute longer but it will feel much better and more complete than the one yesterday.
Not to worry – no horror movie stuff here.
Before you start, there are two VERY important rules:
1) Bring your movement to a complete stop before doing the next movement
2) Be very gentle, take it slow and easy
Today, a simple stretching exercise for your neck:
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Do your shoulder drop exercise first to relax the area a little
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Looking straight ahead, with shoulders dropped. This is your ‘start position’
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Drop your head forward so that your chin rests on your chest (or as close as it goes comfortably); return to start position
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Lean your head toward your left shoulder as far as you can comfortably. Hold. Return to start.
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Lean your head toward your right shoulder as far as you can comfortably. Hold. Return to start.
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Tilt your head backwards and look toward the ceiling. Do not cheat and lean your whole body backward – just your head is moving here Hold. Return to start.
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Do another shoulder drop
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Followed by a shoulder blade pinch
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Go over to the door and do a pec stretch
Phew! Glad that’s over.
Get back to work.
Tomorrow we’ll take the series to another level.
To a more relaxed you…
Sue Crutcher, Personal Trainer
Life Empowerment Mentor & Success Coach
It would appear from the last two posts that everyone almost everyone has issues with their shoulders and upper back. This is probably a direct co-relation to the amount of time spent in front of your computer. We have looked at ‘dropping your shoulders’ and ‘pinching your shoulder blades’. Today we will approach the opposing muscle groups and stretch them a little. Given enough time and bad posture habits, you have the potential to become hunched forward with rolled shoulders and an inverted chest. Not a healthy or hot look at all. So … baby steps … stretch your pectorals and deltoids. Huh? Hint: your chest and shoulders.
Every day, do your dropped shoulders and shoulder blade pinch as often as you think of them. The ideal would be at least once an hour while in front of the computer. Now, add a new stretch into the group. Be GENTLE with this stretch – you can hurt yourself if you are overzealous or not used to stretching. If you do overdo it, ice it immediately (10 minutes ice pack on over fabric each hour) to reduce swelling as soon as possible.
PEC STRETCH
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Stand up
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Do your shoulder drop followed by your shoulder blade pinch
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Walk over to the nearest doorway
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Raise your arms just like the beginning of the shoulder blade pinch (elbows at 90 degrees, upper arms straight out from shoulders, palms forward)
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Go toward the doorway as if you are going to walk through it.
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As soon as your upper arms/elbows touch the frame: STOP
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Now, gently (and I do mean gently here) lean forward through the door with your arms stationary on the frame.
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Feel that stretch across your chest and into your shoulders?
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Hold for a couple seconds breathing normally
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Now breathe in deeply and lean just a little bit further forward.
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Hold for a couple seconds breathing normally.
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One more time, breathe in deeply and lean yet another little bit further forward.
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Hold for a couple of seconds and return to starting position.
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Bring your arms down slowly to your sides, do a shoulder drop and return to your desk.
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Repeat throughout the day every time you leave the room (and, if your really gungho, every time you re-enter the room as well)
Within a few days of this you will notice that you are walking straighter, your back isn’t as tight and you look taller. Keep it up – it’s a great posture builder.
CREATE a fabulous day!
Sue Crutcher, Personal Trainer
Life Empowerment Mentor & Success Coach
Since almost everyone on the ‘team’ noticed that, in fact, their shoulders were up to their ears when sitting at the computer, I’ve changed the direction I was heading this week with my blog. Instead, I will focus on some simple stretches and exercises that may be helpful in reducing tightness in the back of the neck and upper shoulders (basically your traps and rhomboids).
Before we get into that, do consider approaching the tightness by simply being aware of it and observing if any of the following are true for you. Or, do any of the statements make you slightly angry, resentful? If so, definitely pay attention. What irritates us most is often something we need to work on at another level. Some of this was on my previous blog in response to a couple of posts. I reiterate for those who missed it.
Looking at sore aching shoulders and upper back from a psychological viewpoint -- are you carrying the weight of the world on your shoulders? Are there obligations you take on that you could delegate to someone else? Perhaps you allow people to heap things on you that, at some deeper level (perhaps not consciously), you resent?
From a physical point of view, try an ice pack for 10 minutes out of an hour to help relieve inflammation. Make sure there is a layer of fabric between the ice and your skin. If it is the right thing for you, you will actually sigh with relief when the coldness soaks in a bit. If it is uncomfortable ... stop immediately.
Stretches:
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First, do your ‘drop the shoulders routine’ from the last post to relax a little.
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Put your arms up in front of you, palms together in a prayer position, elbows at shoulder height.
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Spread your arms apart until they are parallel to your chest and hands are facing forward; keeping the elbows at shoulder height if you can (if not, go up as high as you can but not over your shoulder height). This looks sort of like a ‘stick em up’ position.
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Concentrate on your shoulder blades (wings / scapulae)
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Breathe in and try to pinch your shoulder blades together toward your spine; hold for one second and breathing out, bring your arms back to the parallel to chest position.
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Repeat 3 times.
This exercise will help open the chest area, use the back muscles in a different way and start on the way to getting rid of the rounded shoulder look that computer geeks develop very quickly.
Tomorrow we will work on another easy to incorporate chest stretch that requires no exercise equipment.
To better posture …
Sue Crutcher, Personal Trainer
Life Empowerment Mentor and Success Coach
