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Weekly Meditation:
“The best way to find out what we really need is to get rid of what we don’t.” Marie Kondo I know it is super early for a spring cleaning but with the New Year still in the rear view mirror this is a great time to purge. We become so easily attached to material possessions, creating a cluttered space with every new whim. This type of clutter will slowly suck our mental and emotional energy. There is guilt attachment to these things, things that we haven’t done...yet, things we started and didn’t finish….and things we failed. This clutter reinforces a sense of overwhelm, stress and emptiness. Try to tackle 10 minutes a day of simplifying one space. This will help create a calm, peaceful environment that reinforces other positive habits. Depleted Hitting the doldrums of winter, the lack of sunlight on the daily and the cold, cold days. We begin to feel tired, stuck and unmotivated. Now most of us experience the winter blues, while others experience something more serious like Seasonal Affective Disorder. While some treatment can include sun lamps, vitamin D and psychotherapy, we can also make small changes. We can also lighten our blinds, open the curtains, read by a window, and buy some indoor plants. In addition, starting an exercise routine and eating clean food can help with the natural Vitamin D deficiency we struggle with during the winter months. Personally, what I think is most important is finding a short time to be outside. Bundle up and even if just a short moment look up to the sky and soak it up.
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Weekly Meditation:
“An affirmation opens the door. It’s a beginning point on the path to change.” Louise Hay All things that we say to ourselves repeatedly in our thoughts and affirmation, whether they are positive or negative once repeated they are easily believed and ingrained in our soul. As you repeat the phrase with the intent, you are presented with the reality of it. What I mean by this is used this way we can actually change the way we view ourselves thus, changing the way we also act towards ourselves. We need to be careful and choose our words carefully. This will take time and practice being patient with yourself. Try phrasing your thoughts in the way of I know what I want….. I feel joy in….. I find solutions to challenges by…. Making the change Making the change from the spiral of over medications, constant doctor appointments and surgery is extremely difficult. For whatever reason Blue Cross and other healthcare companies would rather pay for all that than pay for a personal trainer, nutrition coach, or a gym membership. It really boggles my mind. I love this picture because it speaks volumes to the people who are stuck with the decisions that other people make, which is not always the best decision at all. Medication and surgery are only going to do so much independently and without lifestyle changes eventually the medications will stop working, surgeries will continue to be necessary and your health will continue to decline. By making one small change, one small step you can shift, breaking the cycle and moving into a better way of living. Weekly Meditation:
“Quit resisting. Let your pain pierce your hard heart so the agony can flow out and the love can rush in. It’s the love that will bring you back to life.” Bryant McGill Pain, uncertainty, and anxiety are uncomfortable emotions. We don’t like to feel them and often fear facing the root cause that triggers these emotions. In the moment, it seems easier to push discomfort deep down inside. When we do this we lose the opportunity to face what frightens us and grow from the experience. Awareness of this is the first step. This week work on what you are resisting, and examine why you are leaning away from life rather than leaning into it. Getting past COVID-19 I don’ t even know where to start with this blog….truly. Because I honestly don’t know if we ever will get past it. Too much has been lost, time, celebrations, and above all, the many lives lost. We are all suffering from COVID fatigue. We spend way too much time online, we are sitting constantly, and even though we are spending more time with our immediate family, we are desperately missing our friends. So what do we do about this? Choose 1 new activity that you can do safely and shift your mindset. Get up and move throughout the day, find something that makes you smile, and log off the computer. We are not going to get over what COVID has done to us but we can grow beyond its chains and make it a better future. Weekly Meditation:
“To be beautiful means to be yourself. You don’t need to be accepted by others. You need to accept yourself.” Thich Nhat Hanh When we struggle with relationships we often deflect the issue onto others and ignore the problem is truly within ourselves. We don’t feel worthy, we struggle with self-acceptance, thus losing the ability to be present with ourselves and others. Self-worth is so important for being fully functioning at our deepest level of happiness and success. A lack of self acceptance brings in anxiety, neediness, defensiveness and self-sabotaging behaviors. We do not believe we deserve happiness and subconsciously we sabotage our happiness just as it gets started. Begin to realize your self worth by releasing past judgments, turn off the negative self -talk and breathe. This will take time, be patient with yourself. Fitness is not one size fits allby Stacie Zamperini Fitness is very individualized but so often we forget this. We accept readily that we have a very specific DNA that defines who we are and yet we want all the achievements of the person next to us nearly dying on the treadmill. Fitness is how your body performs during a specific task. Fitness is also how your body responds after performing this task. What does this mean? When you exercise how are you breathing, what is your rate of perceived exertion? How fast do you recover? What gifts does your fitness level enable you to do? This is so different from person to person….and if someone is trying to sell you a program that talks about fast results that can look like blah, blah blah. They are not invested in you, they are invested in themselves. Your progress is yours and yours alone. Be proud of yourself! Weekly Meditation: “Nature’s peace will flow into you as sunshine flows into trees. The winds will blow their own freshness into you, and the storms their energy, while care will drop off like autumn leaves.” John Muir
Volume 1A
By Stacie Zamperini on January 4, 2021 Weekly Meditation: “No matter how hard the past, you can always begin again.” Buddha What an amazing year, I can honestly say I know many of us are glad it is finally over. But no matter what happened, we are given this beautiful opportunity to live, start over, begin again. How are we going to make this year better than the last? Start by making three intentions, not for the year but just for today. Take this year one moment at a time. I think we have all learned that we have been living in the big picture. Living in the pandemic, in a statewide, nationwide shut down, is not only difficult, but mentally draining. Let’s make an intention together to live in the moment, stay present in mind, body and spirit. Three components of anxiety I was speaking with a co-worker of mine regarding anxiety and she taught me how anxiety is made up of three components, thoughts, feelings and actions. This is how mental and emotional health are very often intertwined with each other. When one of these pieces is out of sync or is in a heightened state it can create the other pieces to then fall apart. Unfortunately, this can trigger an anxiety attack. When you change one part towards calm or brave the other will follow in much the same way, except in a more positive direction. By taking control of one piece it can feel much more obtainable and less overwhelming. This coping strategy will take time and practice. Take your time, be well and release judgment, we are all in this together. Take it one step at a time, one piece at a time.  There are so many confusing facts about weight loss and it is very hard to know what is the truth and what is propaganda written by influential people that want to make an easy dollar. I work with a lot of people on their fitness journey and I always urge them to measure their arms, bust, waist, hip and thighs. When we begin a healthy eating and workout regimen, fat begins to burn and muscle grows. This shows that you're doing a great job and are on the right track to success. A scale can not measure how much muscle, fat, water, bone and organs weigh apart from the total Now there are some fancy scales out there but even then there is` a 1.5% unreliability to all home scales.
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AuthorStacie A. Zamperini M.Ed. Archives
February 2021
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