October 27, 2021
October 16, 2021
This past January my doctor offered me the shingles vaccine at my annual check-up. Already concerned about soon being able to get the Covid-19 vaccine, I told her that I wanted to read up on it.
October 11, 2021
It has been a hectic few months and I have missed writing. I am growing much more comfortable with my new ADHD coaching staff position the last 4 months and am finding my way through other new transitions. Frequently when we are with self-doubt and anxiety over something new, it is simply because we are GROWING.
GROWING PAINS (remember a different form of these from childhood)?
Easy to forget this but so good to remember.
The magic formula that I want to pipe in about however is about fitness. What I have been noticing around me, especially with post-menopausal women, is that their heartrates aren't getting up high enough with workout routines, such as yoga and walking, for optimum fitness. There was a formula I learned maybe 30 years ago for getting the heartrate up. You may remember it. You subtract your age from 220 and then take 65-75% of this number to find your optimal maximum heartrate per minute.
So for me being 60-years-old, my maximum heartrate is found here:
220-60= 160 and then 65-75% of this is 104-136 beats per minute. Because I have been a life long athlete I always shoot for at least 136 beats per minute if not much higher
We should be getting our heartrate in this range for at least for 20 minutes, 3 times a week. This may be a slightly outdated formula but for me it has worked really well for years.
To find out what your heartrate is (right when you stop exercising), put a finger on your pulse at your neck and count how many beats you get for 10 seconds. Then multiply this number by 6 to see how many times your heart is beating per minute.
Also, another number to keep our eye is our BMI (body mass index). It should be below 25. You can find out what yours is HERE.
I also want to say that I have heard from 4 people recently that they are having good success with weight loss through intermittent fasting. Fasting for 16 hours and eating only for 8 hours each day. But keeping to the same schedule each day. There is tons of info on the web about this if you are interested and want to trim down.
Have a good long weekend everyone.
August 14, 2021
July 17, 2021
Our bodies really are like a natural pharmacy.
Especially needed with all this rain!
Prayers for western Europe 🙏🏼
Also, another reminder that Google is getting rid of my email subscription service and I’ve switched to Mailchimp. To subscribe for post updates click HERE and put your email into the box at the top right of my website Thank you!
And love to all 🧡
July 04, 2021
Yes. So good.
Keep it juicy.
Whatever this is for you.
Also a bit of housekeeping-
My email subscription by Google is being retired.
If you would like to continue to subscribe to my posts,
please add your email address to the little box, on the top right hand side of my website.
Thanks gang and have a nice 4th!
June 26, 2021
With a lifetime of experience with ADHD, and as my courage coaching practice grows, I have discovered a big need for ADHD coaching and am now specializing in it.
There is a lot to love and celebrate about having ADHD:
Those with it are usually highly creative, empathic and tenacious.
They are good problem solvers, have great imaginations, a sense of humor and are keen observers.
They are known for their love of, and ability, to multi-task, on a grand scale. When interested in something, ADHDers capability to hyper-focus and accomplish, is like a superpower.
ADHDers are also endlessly curious, with perpetual energy and a real zest for life.They are often big adventurers.
Most ADHDers are warm, loving, caring and wear their heart on their sleeve.
They also have quick minds and tend to be deep thinkers.
These are just a handful of the positive traits of ADHD.
More difficult traits of having ADHD can be:
The emotional volatility, impulsiveness, impatience, hyper-activity and disorganization that some have.
ADHD traits vary greatly between people.
Most however, have the inability to concentrate on things that don't interest them, because they are very easily bored. They have a VERY high need for stimulation and because of this, can be big risk takers.
ADHDers also frequently lack a filter when they speak, because they don't think to pause (oversharing is common).
They can also often feel and appear restless.
Some things that aren't as commonly known about ADHD:
ADHD is a chemical, neurological disorder, as the brain has a dopamine deficiency.
90% of people with ADHD have inherited it from their parents. It's more predominant in families than height.
ADHD can affect the ability to plan, so if people have a great idea, which they often do, it can be difficult to make a plan to accomplish their vision.
They also have a hard time making decisions. Making choices can be very hard and even when they do make them, they often change their minds and don't trust their decision.
It can be hard to make decisions because everything in life appears to be equally important.
Decisions are also often made with emotion, instead of being able to calm the amygdala in the brain down enough to take a pause and think things through.
Some ADHDers also have a hard time seeing their future.
Many ADHDers can be highly sensitive to crowds, over- stimulus, such as light and noise, other people's feelings, personal criticism and pain. They basically have high sensitivity to many kinds of energy.
ADHDers also have a hard time learning from mistakes they have made and can't see the effects that their decisions have on their future.
They also have a hard time changing a bad habit into a good habit. This is why it is hard for ADHDers to stop self-medicating with alcohol, drugs and food etc and make healthy lifestyle changes.
ADHDers usually need to have someone to exercise with, such as a team or fitness coach, or at least a class, because they have a hard time exercising on their own.
Some with ADHD wait (and wait) for the perfect moment to get things done. This is partly because they often are perfectionists. The thing to remember is that getting something 80% done, or even less, is good enough and that nothing needs to be perfect.
ADHD is an issue with the operating system of the brain.
Thoughts and feelings can hold ADHDers hostage and stuck.
Writing down thoughts, feelings and successes can be hugely helpful, as are checklists.
Not having a meal and sleep schedule is also common.
Balancing life can be difficult.
Where having an ADHD coach can help:
As a coach, I help clients realize their incredible strengths and help them problem solve to achieve what they want.
I guide them to connect to their passion and their values, goals and purpose.
I help them to follow their hearts and find what works for them personally.
And find their juice, what lights them up, and let go of things that don't spark joy.
I guide clients to pay attention to what they are always looking for.
I help with self-regulation and structure.
With not giving up.
And the frequently present, negative self-talk.
I help clients become more mindful to quell the intense emotions, energy and ruminations in their brains.
I help them to change the channel.
I especially like coaching because I get to help clients open up their world.
as the world, so thankfully, opens back up.
June 20, 2021
May 25, 2021
May 01, 2021
April 28, 2021
Above all else, let us remember that we are all spiritual beings on a path of discovery, love and awakening.Even in our hardest moments.
Above all else, let us remember to take utmost care of ourselves, regardless of what swirls around us and within us.
Fresh air, keeping our bodies in motion and nourishing all 5 of our delicious senses,
but also remembering to love who we are, just as we are, and knowing that we're all connected to an energy greater than ourselves, regardless of how alone we might feel.
We really are.
Above all else,
let us remember to keep searching for what inspires and ignites our soul.
Because it is in these moments that we connect with, not only ourselves,
but with spirit and with each other as well.
March 31, 2021
How I wish my father was still here to tie his shoes for him.
Happy Easter, Passover and spring to you all.
The light at the end of the tunnel is coming.
March 28, 2021
I tend to get hooked on things for a time, like a certain spice, a song or a scent.
I imagine your can relate.
For quite awhile, I've been hooked on KIM ANAMI, who is a sex therapist. I like her especially because she is into Tantra and energy, which is like adding lighter fluid to the mind, body and spiritual experiences of our sexuality.
For years I've wondered- why is discussing sex so taboo when it can be so great and so very good for our health?
For instance, we may delight in a fabulous recipe, a great band, the ballet, a massage or an exquisite sunset. We discuss how these things move us, uplift us, make us happy and make us feel soooo good.
But discussing sex?
Not so much.
In the 60s, marijuana and the sexual revolution began to break the ice a bit on the subject, and of course, the younger generation has made talking about sex a much more open discussion.
So much more open. Wide open!
Like they have blown the roof off the Vatican.
But for our generation? Sometimes I feel like I am the ring leader.
And yet I retreat. Because I don't want to make people feel uncomfortable.
But this week, I introduce Kim Anami. What I like about the video below of hers, especially, is that she discusses the importance of sexual release for everyone, single or partnered and how so many good things flow from having it in our lives.
Pleasure is our birthright and we all deserve it.
And it's free ❣
February 28, 2021
February 21, 2021
|Photo by Caroline Fernandes|
All on zoom of course.
Going into it, I imagined it to be the worst birthday I'd ever have but it turned out to be my favorite, even though processing some of the roasts has taken time to do, as I anticipated it might.
My take-away is that going forward, I need to take better care in not embarrassing those around me by being and expressing myself, without a filter.
I am a free spirit who has always lived in a bit of a bubble, so my work to be more conscious of my effect on others, is now laid out before me.
There is a back story to this of course.
When I was in college at BU (Boston U), the school gave out metal buttons that some of us put on our jean jackets. The buttons said "Be You".
I was more than knee deep in an eating disorder at the time and surrounded by many new personalities & cultures that confused me, about who I was. But more importantly, I no longer liked being on the swim team, and the pressure, and confinement of being on an athletic scholarship.
I started therapy for my eating disorder, quit swimming and the "Be You" button, became my internal motto. I told no one. But I knew deep down that if I was going to find my way to health and happiness, I needed to start being myself, as well as discover more parts of me, that I hadn't yet met.
I needed to find my compass.
And there began my focus on being myself and not worrying, or caring, about what everyone else thought.
A life process this is.
I also had the added pressure of growing up with 4 much older siblings, which was kind of like growing up with 6 mothers and fathers, instead of just two. This was both a fortunate thing but also sometimes hard.
So here I sit, as a 60-year-old, still making my way, but feeling more like myself than I ever have, thank goodness.
Time is clearly running out.
At age 46, my daughter took the photo of me above in Costa Rica. At the time I didn't like it of me at all. It was much too raw, naked and serious.
Now as my skin continues to droop all over my body, I have new appreciation for the photo and for what it captured!
This sounds familiar I'm sure.
Happy belated Valentine's Day to you all, my dear readers,
January 22, 2021
January 02, 2021
Happy New Year to you all. We've rounded a corner and here awaits, a new road and maybe even a bit of magic perhaps? 👀
So I began to make a list:
December 26, 2020
November 29, 2020
- Love is the answer to everything.
- Fears are just stories we tell ourselves.
- Breath into stress. Breath into everything.
- The only approval I need to have is my own.
- If it costs me my peace, it's too expensive.
- Be where I feel most alive.
- Don't allow my light to get dimmed by someone else.
- Tears are my strength.
- Be with whatever is and watch it disappear.
- Notice tension in my body and breath into it to release it.
- Get unstuck for the need for security.
- Do things that scare me.
- Be the brick, not the sponge (very helpful when around disfunction).
- Disease ( dis-ease) = not being able to release anger and not being able to forgive.
- I don't abandon myself for the needs of others.
- Listen carefully to my internal compass.
- Enoughness is the seed of love.
- Be with what you fear and watch it disappear.
- Say what I am afraid to say.
- Lead with the truth.
- Fall in love with the unknown.
November 28, 2020
|Photo by Carin Ingalsbe. Iron Mt, another beautiful spot.|
First of all, a belated Happy Thanksgiving to you all. It was one, I believe, that many of us will never forget, as we continue to be pandemically challenged. I love this term, that I've borrowed from someone who I am in a relationship with. You'd think it would be all over the web but when I googled it, I hardly found any mention of it which surprised me.
Recently I celebrated the one year anniversary of fracturing my 5th vertebrae, trying to move a stackable washer & dryer. I know :-( But I am well healed with the help of my great chiropractor, CARMEN GOULET and committing to strengthening my core thank goodness.
Secondly, I've been continuing to swim at beautiful WALDEN POND, where I have been swimming since early May, because of pool closings. The only thing is, now the water temperature is struggling to reach 50 degrees. If anyone had told me, before the pandemic hit, that I would ever be swimming in water this cold, I would've said, "Absolutely not!" When my kids were little, they could barely get me in the water, unless it was a steaming hot day.
And now, this crazy cold water swimming that I am doing...
(Did I just say that?)
....is crazy good!
It is scary, euphoric and exciting (with a head-to-toe wetsuit on of course)
And it's made me very curious. I've been going down the rabbit hole and reading all I can about the HEALTH BENEFITS of cold water swimming (and showers), which includes, reducing inflammation.
I don't know how much longer I can do it but I do know this- I don't want it to end.
People swim Walden all winter unless it freezes solid. Last winter, pre-covid, they even cut a swimming channel in the semi-ice, through the middle of the pond. I was like WTF?
But this was before we all became pandemically challenged and changed up our reality. It's interesting how this has happened, for all of us, in different ways, as we continue to gather and instill coping strategies.
I hope this post finds you and your loved ones well. 😘😷😘
October 31, 2020
And Happy Halloween!
Hopefully we are in the dawn of a new era in just a few shorts days. I imagine most of you have seen this music video that Barabara Streisand made about Trump in 2018, way before Covid hit and we saw more of his true colors.
A president who lies AND doesn't care about people. It can't get any worse then this.
Also this week, I wanted to share this funny, but not so funny, anti-Trump ad, that is much better entertainment than many of the things I'm seeing. Click HERE if you'd like to see it.
Sending love out into the world as always, WITH FINGERS CROSSED!
October 25, 2020
September 26, 2020
September 19, 2020
Most of us are probably familiar with the Reminders App on an Iphone.
This little app has revolutionized my life. Because of it, gone are the post-it notes on my mirror, doors and car dash board- as well as those scribbled in ink on the back of my hand.