Music:

The YOGI MD Podcast Theme Music by Lisette Kelly (bass and guitar), Maya Bishop (vocals), & Nadine Kelly (percussion); Produced by Tim Buell.

Marie is the voice behind the Happiness for Cynics blog, and she co-hosts the weekly Happiness for Cynics podcast. She is the co-author of the book Self-care is church for non-believers: A little book of happiness. She is currently writing a non-fiction book, researching change and the global rise in stress and burnout and looking into how we can build resilience to cope better with the modern world.

Marie started her career in journalism before working in public affairs and then change management for some of the world’s largest tech and financial services companies, both in Australia and the U.S. She was an elite athlete, playing volleyball for Australia and on scholarship at George Mason University in the U.S. She also captained her State volleyball team in the Australian Volleyball League.

Following a motorbike accident overseas that nearly took her life, and leg, she began researching how people cope with major life changes to find out why some people are so resilient when dealing with whatever life throws at them, while others struggle. Since her accident, she has become passionate about mental health and writes about how to cope with change and maintain mental wellness, particularly in the face of change.

This is one of four episodes of the Emotional Health Domain, where we learn how to experience and express our emotions, respond to others’ feelings, and show compassion. In this episode, we focus on prioritizing happiness with Marie Skelton, Australian author, speaker, and the co-host of the Happiness of Cynics podcast. Marie is passionate about studying the subject of happiness and resilience.

What does it mean to be happy?
Should we strive for happiness?
What are three, research proven keys to happiness?

Marie tackles these questions and more.

Resources:
Social media
https://twitter.com/MarieSkelton
http://www.linkedin.com/in/marieskelton
https://www.facebook.com/Writer.Speaker.MarieSkelton
https://www.pinterest.com.au/MarieSkeltonHappiness/
https://www.youtube.com/c/MarieSkelton

Mindful Minute
Meditation - Anchoring is a way to settle the mind on a sensation. It can be your breath, a sound, sight, or touch. When your mind wanders, bring it back.
Choose an object on which to focus your gaze. How about a candle? Find a comfortable place and seat where you will not be disturbed. Light your candle. Place it at a comfortable distance from your gaze. Keep your eyes soft. Observe the thoughts, feelings, and sensations that arise without judgement. Be willing to let them go. You will hear a bell, bringing you back to the present moment, after a minute, all the time you need.

Music:
The YOGI MD Podcast Theme Music by Lisette Kelly (bass and guitar), Maya Bishop (vocals), & Nadine Kelly (percussion); Produced by Tim Buell.

Joyce is routinely consulted as a mental health expert in the media, featured in such outlets as The Wall Street Journal, CNN and MTV. She is a member of the National Speakers Association and is a national keynote speaker. Her book, The Financial Mindset Fix: A Mental Fitness Program for an Abundant Life, will be published by Sounds True in July.

This is one of four episodes of the Emotional Health Domain, where we learn how to experience and express our emotions, respond to others’ feelings, and show compassion. In this episode, we focus on the healthy expression of anger, anger’s imposters, and the number of ways we benefit when we learn to forgive our transgressors.

Resources:

https://www.joyce-marter.com/

Mindful Minute

Meditation - Anchoring is a way to settle the mind on a sensation. It can be your breath, a sound, sight, or touch. When your mind wanders, bring it back.

We will focus in our bodies, from our feet to the top of our heads. feet and ankles, legs and knees, thighs and hips, abdomen and chest, back, upper arms and shoulders, elbows and forearms, wrists and hands, head and neck. Now pick one area and stay there.

Music:

The YOGI MD Podcast Theme Music by Lisette Kelly (bass and guitar), Maya Bishop (vocals), & Nadine Kelly (percussion); Produced by Tim

I hope you have enjoyed and learned ways to improve your social health so far - Contributing to Community with Seth Godin, Effective Communication with Bernadette Jiwa, Fulfilling Family Responsibilities with my Parents, Raymond and Llanick Pierre, and Caring for Others with Cherise Fisher. Now it’s time to nurture our emotional health - Expressing Anger with Therapist, Author, and Speaker Joyce Marter, Prioritizing Happiness with Australian author and podcaster Marie Skelton, Experiencing Grief with my daughter and Grinnell College Student Lizzi Kelly, and Showing Real Love & Compassion with Erika and Shawn. If you are curious about becoming an emotionally healthy human being, you will be happy you took the time to listen!


As an agent, Cherise Fisher is interested in working with novelists who have several compulsively readable yarns in their head and are committed to perfecting their craft as storytellers. She will advocate for memoirs that uncover the diversity of human experience, and take on non-fiction writers who are experts on a variety of topics such as personal development, health and sexuality, racial identity, Christianity and spirituality, diet and fitness, African American history, and pop culture. Her intention is that all the books she helps bring into the world are relevant, enduring, and help readers maximize joy and productivity in their lives.

Music:

The YOGI MD Podcast Theme Music by Lisette Kelly (bass and guitar), Maya Bishop (vocals), & Nadine Kelly (percussion); Produced by Tim Buell.

In this episode, the subject is Social Health, “Caring for Others.”

Cherise and I discuss what it takes to become her father’s primary caretaker, how this new role has affected her young daughters, how she takes care of herself, and more.

Resources:

https://www.linkedin.com/in/cherisedavisfisher1/

https://www.facebook.com/thescribeswindow/

Conclusion:

Mindful Minute -

Caring for an ailing parent is a major shift in the parent/child relationship. It is physically, mentally, and emotionally challenging. Meeting those challenges may lead to personal neglect.

Here are 3 questions to consider to take good care of yourself in order to be your best as a caregiver.

What is your personal definition of what it means to be healthy?

What are you willing to say yes to?

What will you say no to?

I want to thank my parents for this special opportunity to document an important story for my family, using this powerful platform I love, podcasting.

In this episode, the subject is Social Health - Fulfilling Family Responsibilities

My parents and I talk about:

What compelled them to leave Haiti and immigrate to the U.S.

Life in Haiti.

Cultural shock.

The sacrifices they made to have a family.

My maternal great grandmother’s and grandmother’s unconditional acts of love - living and caring for our family.

Realizing their hopes and dreams for their grandchildren.

And much more.

Conclusion:

Mindful Minute -

“Children have never been very good at listening to their elders, but they have never failed to imitate them.”  James Baldwin

Will you choose to learn your story from your family’s elders? What is the legacy you want to leave behind for the next generation?

Music:

Haiti Mali by Sidy Maiga https://freemusicarchive.org/music/Sidy_Maiga/AS220_Foo_Fest_2016_Sampler/10_Haiti_Mali

The YOGI MD Podcast Theme Music by Lisette Kelly (bass and guitar), Maya Bishop (vocals), & Nadine Kelly (percussion); Produced by Tim Buell

In this episode, the subject is Social Health - Effective Communication. Bernadette has been helping thousands of people communicate by becoming skilled storytellers for over a decade. In our episode, we examine how telling our stories has created more honest connections with the people in our lives. Stories can take many forms, including spoken, written, and musical. You can experience all three in this episode!

Resources:

https://thestoryoftelling.com/

Conclusion:

Mindful Minute -

1. Spend a week looking for stories in your every day life. Write them down.
2. Share them with the intention of forging a deeper connection with people you care about.
3. See what happens.

Music:

The YOGI MD Podcast Theme Music by Lisette Kelly (bass and guitar), Maya Bishop (vocals), & Nadine Kelly (percussion); Produced by Tim Buell.

Original Drum Solo by Nadine Kelly; Produced by Tim Buell

He writes about the post-industrial revolution, the way ideas spread, marketing, quitting, leadership and most of all, changing everything. You might be familiar with his books Linchpin, Tribes, The Dip  and Purple Cow. His latest book, This Is Marketing, was an instant bestseller around the world.

In addition to his writing and speaking, Seth has founded several companies, including Yoyodyne and Squidoo. His blog (which you can find by typing “seth” into Google) is one of the most popular in the world. His podcast is in the top 1% of all podcasts worldwide.

In 2018, he was inducted into the Marketing Hall of Fame. More than 20,000 people have taken his powerful Akimbo workshops, including the altMBA and The Marketing Seminar.

In this episode, the subject is Social Health, “Contributing to Community”. Seth and I discuss how we are capable of doing our best work - work that matters - to create meaningful change in our communities, thereby creating a healthier society.

Resources:

https://www.akimbo.link/

https://www.akimbo.com/

Music:

The YOGI MD Podcast Theme Music by Lisette Kelly (bass and guitar), Maya Bishop (vocals), & Nadine Kelly (percussion); Produced by Tim Buell.

My guests are Seth Godin, on Contributing to Community, Bernadette Jiwa, on Effective Communication, My Parents, on Fulfilling Family Responsibilities, and Cherise Fisher, on Caring for Others.

 Original Podcast Theme Music is  by Maya Bishop on vocals, Lizzi Kelly on guitar and bass, Nadine Kelly on percussion, and produced by Tim Buell.

I take your health and the wellbeing of this community of listeners very seriously!

So in 2021, I am bringing you a new and improved format.

We will look at the Multidimensional Model of Health, a holistic model consisting of the following domains -  Social, Emotional, Mental, Physical, Intellectual, and Spiritual Health.

We will focus on one domain at a time, learning from very special guests about how to make each day healthier than the last.

We also have a new sound - original theme music composed by my niece, Maya, my daughter Lizzi and yours truly, and produced by Tim Buell.

I can’t wait to share it all with you.

In the meantime, during the fall, you can catch up on any of the 145 interviews and Mindful Minute tips in the catalogue. Find them at yogimd.net on the podcast page.

Take good care, thanks for being here. Thanks for taking this time for yourself. See you soon, on Wednesday, January 6, 2021!

Arlette Manasseh is completing an MLitt (Master of Letters) degree in Literature of Highlands & Islands at University of the Highlands and Islands, Scotland (June 2020). Her thesis is focusing on the characteristics of Literature produced in the Highlands and Islands in terms of a ‘Sense of Place’ and ‘dialectical Gaelic English’  She has a collection of poetry ‘Take the Silver Walk’ coming out later this year and is working on her first novel. She likes to volunteer and currently chair her local community biennial Three Lochs Arts and Book Festival.

In this episode, we discuss:

Living a creative life in service to our community.

How art connects, heals, and transforms us.

Arlette's personal definition of health.

And much more…

Resources:

https://medium.com/swlh/the-science-of-storytelling-why-we-love-stories-fceb3464d4c3

The Mindful Minute

I found I could say things with color and shapes that I couldn't say any other way - things I had no words for. 

- Georgia O’Keefe

https://medium.com/swlh/the-science-of-storytelling-why-we-love-stories-fceb3464d4c3

In this episode, we talk about the power of storytelling through writing. A great story needs key ingredients and delights both audience and writer. And if you would like to make writing a habit, tune in for tips to make it an accessible practice.

In this episode, we discuss:

• How Randy never could stray too far away from his calling as a writer.
• The key ingredients of a good story.
• What it means to him to share his work.
• Randy's personal definition of health.
• And much, much more.

Resources:

randyheller.com

https://medium.com/swlh/the-science-of-storytelling-why-we-love-stories-fceb3464d4c3

The Mindful Minute -

Here's a quote by author JK Rowling. "There's always room for a story that can transport people to another place."

In this episode, we discuss:

• Catherine’s magical radio broadcasting career.
• How Catherine re-invented her career after ending radio.
• What it means to connect with an audience through speaking.
• Catherine's personal definition of health.
• And much, much more.

Resources:

https://www.linkedin.com/in/catherinejohns/  

www.facebook.com/catherinejohnschicago 

https://twitter.com/catherinejjohns

On Instagram: catherinejohns40 

https://medium.com/swlh/the-science-of-storytelling-why-we-love-stories-fceb3464d4c3

The Mindful Minute -

Here's a quote by the great Maya Angelou, "There is no greater agony than burying an untold story inside you." So, my friends, what's stopping you from telling your story?

Tim has also spent many years transcribing drum parts, which entails working with brands and drummers (Zildjian, Vic Firth, Ash Soan, Stephen’s Drum Shed, Aaron Spears) to transcribe and provide drum notation for many iconic drum performances and solos. To view some of those transcriptions, learn more about lessons, or to contact Tim, visit his website – https://www.timbuellmusic.com.

In this episode, Tim and I talk about:

• How music tells a story.
• The key components to write a song so that it tells a story.
• How musicians in a band or ensemble communicate with each other.
• How musicians communicate with the listener.
• How music conveys emotions.
• How Tim has learned about the power of empathy for better relationships.
• Tim's  personal definition of what it means to be healthy.

Resources:

Tim’s Podcast - “You're Good. Get Better." Podcast - https://www.youregoodgetbetterpod.com

Tim’s website: https://www.timbuellmusic.com

Tim’s Instagram: https://www.instagram.com/timbuell

Tim’sYouTube: https://www.youtube.com/timbuell

You can find Stephen Taylor at https://www.stephensdrumshed.com/

https://medium.com/swlh/the-science-of-storytelling-why-we-love-stories-fceb3464d4c3

The Mindful Minute:

Your unique voice. Learn to love it. Accept it. Find ways you can express it.

“Be who you are and say what you feel because the ones who mind don't matter, and the ones who matter don't mind.” - Dr. Seuss

Tricia is the producer and host of the podcast, “Is it Recess Yet? Confessions of a Former Child Prodigy.” She received the prestigious Avery Fisher Career Grant and was selected as one of "Korea's World Leaders of Tomorrow" by the Korean Daily Central newspaper. Since appearing in her first orchestral engagement at age 13 with the Baltimore Symphony Orchestra, she has performed with the English Chamber Orchestra, St. Paul Chamber Orchestra, Frankfurt Radio Symphony Orchestra, and National Symphony Orchestra of South Africa; the Montreal, Dallas, Cincinnati, Seattle, Honolulu, Nevada, and Lincoln Symphonies; and the Calgary, Buffalo, and Westchester and Naples Philharmonics. Tricia has given recitals throughout the United States and abroad, including a highly acclaimed performance at the Ravinia Rising Stars series. She also performs as half of the violin-fiddle duo, Tricia & Taylor, with fiddler-violinist, Taylor Morris.

Tricia is the founder of the Solera Quartet, the winner of the Pro Musicis International Award and the first American chamber ensemble chosen for this distinction. Acclaimed as “top-notch, intense, stylish, and with an abundance of flare and talent,” the Solera Quartet performed their debut recital at Carnegie Hall’s Weill Hall to celebrate their addition to Pro Musicis’ roster. The Soleras’ debut album, Every Moment Present, features music by Janacek, Mendelssohn, and Caroline Shaw and was hailed by the New York Times hailed as “intoxicating….The quartet’s playing on the recording is sensitive and finely articulated throughout and the sound bright and vivid.”
Other career highlights include Tricia’s recital debut at the Kennedy Center, appearances at the Lincoln Center Festival in Bright Sheng's The Silver River, her Korean debut performance with the Korean Broadcasting System (KBS) Orchestra and collaborations with composer Tan Dun. As First Violinist of the Maia Quartet from 2005-2011, she performed at Lincoln Center and the 92nd Street Y in New York and Beijing’s Forbidden City Hall and was on faculty at the University of Iowa.

Passionate about arts education and community development, Tricia is the co-founder and artistic director of MusicIC, a chamber music festival that explores the connections between music and literature. In 2019, Tricia received an MFA from the Writing Program at the School of the Art Institute of Chicago, where she was a recipient of the New Artist Society Scholarship and was awarded a Writing Fellow Prize. Her writing has been published in Cleaver, Alyss and F News Magazines.

Tricia received her Bachelor and Master of Music from the Juilliard School where she studied with Dorothy DeLay. She was a recipient of the Starling-DeLay Teaching Fellowship at the Juilliard School. She has studied and performed chamber music with Felix Galimir, Pinchas Zukerman, Cho-Liang Lin, Michael Tree, Gary Hoffman, Paul Neubauer, Robert McDonald, and members of the American, Guarneri, Juilliard, and Orion String Quartets as well as the new music group, Eighth Blackbird. Other former teachers include Cho-Liang Lin, Donald Weilerstein, Hyo Kang and Piotr Milewski.

Currently, Tricia is an Artist-in-Residence and Lecturer in Chamber Music and Violin and Viola Performance at the University of Chicago.

Connect with her here.

RESOURCES

Dr. Derald Wing Su

Citizen, by Claudia Rankine

I would like to thank...]]>Praised by critics for her "astounding virtuosic gifts" (Boston Herald), "achingly pure sound” (The Toronto Star), and “impressive technical and interpretive control” (The New York Times), TRICIA PARK enjoys a diverse and eclectic career as a violinist, educator, curator, writer, and podcaster.

Tricia is the producer and host of the podcast, “Is it Recess Yet? Confessions of a Former Child Prodigy.” She received the prestigious Avery Fisher Career Grant and was selected as one of "Korea's World Leaders of Tomorrow" by the Korean Daily Central newspaper. Since appearing in her first orchestral engagement at age 13 with the Baltimore Symphony Orchestra, she has performed with the English Chamber Orchestra, St. Paul Chamber Orchestra, Frankfurt Radio Symphony Orchestra, and National Symphony Orchestra of South Africa; the Montreal, Dallas, Cincinnati, Seattle, Honolulu, Nevada, and Lincoln Symphonies; and the Calgary, Buffalo, and Westchester and Naples Philharmonics. Tricia has given recitals throughout the United States and abroad, including a highly acclaimed performance at the Ravinia Rising Stars series. She also performs as half of the violin-fiddle duo, Tricia & Taylor, with fiddler-violinist, Taylor Morris.

Tricia is the founder of the Solera Quartet, the winner of the Pro Musicis International Award and the first American chamber ensemble chosen for this distinction. Acclaimed as “top-notch, intense, stylish, and with an abundance of flare and talent,” the Solera Quartet performed their debut recital at Carnegie Hall’s Weill Hall to celebrate their addition to Pro Musicis’ roster. The Soleras’ debut album, Every Moment Present, features music by Janacek, Mendelssohn, and Caroline Shaw and was hailed by the New York Times hailed as “intoxicating….The quartet’s playing on the recording is sensitive and finely articulated throughout and the sound bright and vivid.”
Other career highlights include Tricia’s recital debut at the Kennedy Center, appearances at the Lincoln Center Festival in Bright Sheng's The Silver River, her Korean debut performance with the Korean Broadcasting System (KBS) Orchestra and collaborations with composer Tan Dun. As First Violinist of the Maia Quartet from 2005-2011, she performed at Lincoln Center and the 92nd Street Y in New York and Beijing’s Forbidden City Hall and was on faculty at the University of Iowa.

Passionate about arts education and community development, Tricia is the co-founder and artistic director of MusicIC, a chamber music festival that explores the connections between music and literature. In 2019, Tricia received an MFA from the Writing Program at the School of the Art Institute of Chicago, where she was a recipient of the New Artist Society Scholarship and was awarded a Writing Fellow Prize. Her writing has been published in Cleaver, Alyss and F News Magazines.

Tricia received her Bachelor and Master of Music from the Juilliard School where she studied with Dorothy DeLay. She was a recipient of the Starling-DeLay Teaching Fellowship at the Juilliard School. She has studied and performed chamber music with Felix Galimir, Pinchas Zukerman, Cho-Liang Lin, Michael Tree, Gary Hoffman, Paul Neubauer, Robert McDonald, and members of the American, Guarneri, Juilliard, and Orion String Quartets as well as the new music group, Eighth Blackbird. Other former teachers include Cho-Liang Lin, Donald Weilerstein, Hyo Kang and Piotr Milewski.

Currently, Tricia is an Artist-in-Residence and Lecturer in Chamber Music and Violin and Viola Performance at the University of Chicago.

Connect with her here.

RESOURCES

Dr. Derald Wing Su

Citizen, by Claudia Rankine

I would like to thank Tricia for the music in episode - Cesar Franck's Violin Sonata performed with the pianist Domenic Cheli.

Photo credit - Denise Karis
 

Voted Best Personal Trainer on the Gulf Coast 2016, Action has been featured in over 30 health and personal development magazines such as Oxygen Magazine Australia, Muscle and Fitness Hers and Writers Life Magazine where she shares thought leadership on mental, physical and emotional health. You will often find her featured on TV stations such as NBC News, Seattle’s King 5, WEAR Channel 3, WSRE, Blab TV, CW 31, ABC 10, FOX 40 and other stations where she educates communities on public health issues such as domestic violence, obesity and heart disease. 

Her amazing ability to weave together personal and professional information that ignites personal change has led her to being the keynote speaker for events such as The Joint Commission's Women’s Military Leadership Symposium, Emmett Till's Legacy Foundation’s Loving from the Inside Out Symposium, Alpha Kappa Alpha’s Paint the City Pink Breast Cancer Event, Brokers International Women’s Fall Business Retreat, Girls on The Rise Empowerment Conference, The Next Big Thing Destin Chamber of Commerce Business Conference and Global Strike Commands Women’s Leadership Conference.   Action is on a mission to transform the lives of millions, one presentation, one workshop, one online program and one coaching session at a time!

Log on to Action’s website to learn more about her fitness and wellness programs! (https://www.npoweredcoaching.com/fit-n-5).

And register for the 6-week online wellness program for African-American women called “Changing the Norm”.  With all of the alarming chronic diseases that disproportionately affect AA women, it’s time to change these Norms! www.npoweredcoaching.com/changing-the-norm

Get social with Action Today!

Social Media Handles

-Personal

Facebook@laticiajackson

-Business

Instagram@Npoweredcoachingacademy 

Facebook@Npoweredcoachingacademy 

Instagram@Npoweredcoachingacademy 

Youtube@Npoweredcoachingacademy 

 Learn More About Her!

NBC News Documentary (Over 67 k views)  https://youtu.be/yFFAp1UpZ1Q

The Joint Women’s Leadership Symposium https://youtu.be/MoAgC8zr8xI

The Powerful Women of Gulf Coast Presentation: https://youtu.be/ozQobM8Td3Y

Brunch: https://youtu.be/Gqnx3b2ilXw

WEAR Channel 3 Domestic: https://youtu.be/EDtFz0pdKrE

Blab TV: https://youtu.be/ZI6SyViNEGQ

WSRE Interview with Jeff Weeks: https://youtu.be/bezx-hWsgfQ

AFGSC 's 2018 Women's Leadership Symposium about self- empowerment https://bit.ly/2vfOQAp

Here is the link to her previous episode.

It's important to Shirley to not only offer the "what to do", but also explain the "why do it" and "why NOW". Shirley's career as a high-powered attorney in New York City was stalled by Chronic Fatigue Syndrome. Overcoming illness, burnout and depression, compounded by panic attacks and post-traumatic stress disorder from a violent assault she survived at 16, she restored her health after conventional doctors gave up and told her she may never feel well again, [Shirley refused to believe that!]. Her challenging personal journey to reclaim her health inspired Shirley to dedicate herself to sharing hard-earned health information with others.

Her self-healing journey from trauma and illness inspired her 15-year Stanford University career at the Health Improvement Program and Health Promotion Resource Center at the Stanford Prevention Research Center at the Stanford University School of Medicine. She supplemented her legal education with a course at Medill School of Journalism at Northwestern University and classes toward a Health Psychology Education degree at the Stanford University School of Education, along with countless continuing education courses and formal certifications in mind-body medicine, the MBSR program, mindfulness meditation, yogic meditation, guided visualization, aroma and nature therapy.

Shirley draws on her personal background blending traditional East Asian holistic values from her Japanese mom [augmented by her Master's Degree from Harvard in East Asian Studies and time spent living in Japan] and a love of Western science and logic from her American dad. She's a columnist, features writer and contributing editor for Fitness Journal. She's achieved certification in mindful modalities including yoga, Pilates and meditation. She received the internationally acclaimed IDEA Fitness Instructor of the Year award in 2008 for her industry leadership, particularly in promoting an integrative, mindful approach to health and fitness and to welcoming and promoting movement for health for diverse people of all sizes, ages and abilities. Currently, she’s training to become a certified Forest Therapy Guide (also known as Shinrin Yoku) with the Association of Nature and Forest Therapy.

Happily married to a Swiss man and step-mom of 3 beautiful children (now amazing young adults), you can find Shirley hiking with]]>Shirley Archer, a graduate of Stanford University, Harvard University and Georgetown University Law Center, is an integrative health promoter and advocate, best-selling author of 16 books, award-winning fitness industry leader and health journalist, with over 25 years experience in mind-body holistic health and wellness. She's a former New York City attorney turned full-time integrative health advocate, meditation teacher, public speaker, author and yogini. Through her live younger blog, over 1,000 magazine articles, books, podcasts and videos, Shirley inspires people worldwide to take personal responsibility for creating optimal health and longevity through a mindful approach to healthy living along with simple to apply tips based on Eastern wisdom and evidence-based information.

It's important to Shirley to not only offer the "what to do", but also explain the "why do it" and "why NOW". Shirley's career as a high-powered attorney in New York City was stalled by Chronic Fatigue Syndrome. Overcoming illness, burnout and depression, compounded by panic attacks and post-traumatic stress disorder from a violent assault she survived at 16, she restored her health after conventional doctors gave up and told her she may never feel well again, [Shirley refused to believe that!]. Her challenging personal journey to reclaim her health inspired Shirley to dedicate herself to sharing hard-earned health information with others.

Her self-healing journey from trauma and illness inspired her 15-year Stanford University career at the Health Improvement Program and Health Promotion Resource Center at the Stanford Prevention Research Center at the Stanford University School of Medicine. She supplemented her legal education with a course at Medill School of Journalism at Northwestern University and classes toward a Health Psychology Education degree at the Stanford University School of Education, along with countless continuing education courses and formal certifications in mind-body medicine, the MBSR program, mindfulness meditation, yogic meditation, guided visualization, aroma and nature therapy.

Shirley draws on her personal background blending traditional East Asian holistic values from her Japanese mom [augmented by her Master's Degree from Harvard in East Asian Studies and time spent living in Japan] and a love of Western science and logic from her American dad. She's a columnist, features writer and contributing editor for Fitness Journal. She's achieved certification in mindful modalities including yoga, Pilates and meditation. She received the internationally acclaimed IDEA Fitness Instructor of the Year award in 2008 for her industry leadership, particularly in promoting an integrative, mindful approach to health and fitness and to welcoming and promoting movement for health for diverse people of all sizes, ages and abilities. Currently, she’s training to become a certified Forest Therapy Guide (also known as Shinrin Yoku) with the Association of Nature and Forest Therapy.

Happily married to a Swiss man and step-mom of 3 beautiful children (now amazing young adults), you can find Shirley hiking with her beloved German Shepherd, Cheyenne, either on beautiful Swiss trails or in sunny California, speaking at conferences worldwide, and being featured in various high-profile media including USA Today, Washington Post, Health, Fitness, Shape and cnn.com.

If you want to learn about:

• How Shirley Archer made her way from being a high powered attorney on Wall Street to becoming an integrative holistic health promoter and advocate.
• Health as a journey and an evolving process.
• Why there’s no magic pill that can solve our health issues.
• Why humans can benefit from a digital detox.
• Why science proves that humans benefit from and are a part of nature.
• How we can bring nature into our homes to feel better.
• The importance of a mindfulness/meditation practice.
• And much, much more.

Tune in!

• Our water stories
• How being near, in , on, or under water makes us happier and healthier
• The difference between Blue Mind, Red Mind, and Gray Mind
• Therapeutic applications of spending time in the water
• The Blue Marbles Project
• And More...

You can find him on social media by searching @wallacejnichols and the #bluemind hashtag.

In this episode, we talk about:

• How and why she founded PABR (Pain Awareness Breathing Relief) Institute.
• The principles of PABR.
• How she studied breathing to stop having pain and increase her running speed.
• How she has helped clients with PABR techniques
• Examples of clients who have avoided surgery, decreased the use of medications, and diminished stress using PABR.
• She also leads us through a breathing exercise.

Resources:

You can find her at:

Linked In: https://www.linkedin.com/in/dr-amy-novotny/

Facebook: https://www.facebook.com/dramynovotny

Instagram: @anovotn, @pabrinstitute

Twitter: @amynovotnyaz

Mindful Minute -

By Dr. Amy: “What we're going to do today is go through some of the basics of the breathing techniques that I teach. I encourage everyone to sit all the way back into the chair back and not try not sit on the edge of the chair. Don't arch your back. I want to let the low back relax into the chair back without any lumbar support, just naturally let it go back. And when you do that, let your tailbone curl under you a little bit. And then for your legs, we want the knees relatively close together, kind of in line with your hips, and then your feet flat on the floor so that your heels are brown. So the next thing I want you to do is to let your belly button out, let that gut hang out and let it relax. We're going to go through a four step breathing process that I do with everyone. I start off with a simple process. It gets more complicated than that. But we're going to start out very basic today. And just to get you into a rhythm, so the four steps are, I breathe in through my nose. I pause a second, I blow out through my mouth. And then I pause, hold my breath for three seconds. So I'm going to breathe in.  Pause, then I blow out through my mouth.And I pause, holding my breath, three seconds, and then I breathe in. (blows out) And then I breathe in. And blow out (blows out)” To see the full video, please go here.

She works at the intersection of the body and mind, combining individualized, gentle movements with cognitive and emotional tools to get clients out of back pain. In addition to her yoga therapy certification, training in somatics, postural alignment and functional movement, she holds a B.A. in Psychology from St. Mary's College.

In this episode, we talk about:

1. How and why Allison is a Holistic Movement Therapist.
2. Different causes of back pain.
3. Complimentary modalities for alleviating back pain.
4. Examples of clients Allison has helped.
5. And much more.

You can find her at - https://wisemoves.info/

The Mindful Minute 

From “How to Sit”

Hi, I'm Alison Wilmes with Wise Moves yoga and movement therapy to relieve back pain. We spend so much of our time sitting that it's important to know how to sit correctly. When I need to be active and focused such as when I'm working on the computer or something at the table. Then I sit forward in my chair with one foot closer to the chair than the other.

I have my foot under the knee that's in front, and then I have my other foot drawn back under the chair. This angles the knee down. This also lets me tip my pelvis forward, lifting my tailbone, and now my spine stacks over that with a little bit of length. I can bring my shoulders back, and then I can work at my table or desk with focus for as long as I want. It doesn't matter which foot is in front of the other. Just remember to switch occasionally or whenever you get up and move around.

This is just part of the information that she shares. To see the whole thing, watch and follow along on this YouTube video.

10. Introduction to a Healthy You

9. The Power of Words with Professor Marcia Mikulak/ Ms. Kelly Goes to Kenya

8.  The Indefatiguable Alexandria DiPalma Celebrates One Year of Podcasting with Me!

7. Leah Allen, Assistant Professor in Gender, Women’s, and Sexuality Studies

6. Thalia Bishop Navigates Anxiety with Integrity

5. Communicating Effectively with Marketing and Communications Expert Dr. Andrea Wojnicki

4. “Not Dealing with Aging is a Way of Not Dealing with Living” with Author Ashton Applewhite

3. A Conversation with Dr. Jennings, Author of “The Aging Brain”

2. Holistic Nutritionist Teri Mosey - The Food and Chronic Inflammation Connection

1. Author Steve Ritter Teaches Us about Healthy Teams/Relationships

You can find her podcast here.

In this episode, Josie and I talk about:

• Why she became a dentist.
• Why she decided to go on sabbatical.
• If she has any regrets about becoming a dentist and owning her own practice.
• If there is a way to have real work life balance.
• How she views self-care.
• Why she went into podcasting.
• What she loves about podcasting.
• And more…

The Mindful Minute

An active take on a meditation. It’s good for the monkey mind!

Find a comfortable and quiet place to sit, preferably at your desk or a table. Place a pen and a pad of paper on the table in front of you. To do this exercise you will close your eyes, breathe, and each time you have a thought, open your eyes and write it down. Close your eyes again. Let’s do this for one minute. When you hear my voice, open your eyes. Observe what you wrote without judgment. Try repeating this exercise on a regular basis to notice your thought patterns, to practice self-compassion, and to celebrate taking time for yourself.

She started off helping parents of picky eaters teach their children healthy eating habits.The loss of her career (or self identity) combined with parenting 4 young children (twins came along in 2012) led to an inner emotional turmoil. When she looked at herself, she didn't see the happy joyous mother she aspired to be. When her husband became unwell, she realized that they both needed to prioritize self care.

In the last few years, she has pivoted to teaching frustrated professional mothers to lose weight by leading a healthy life so they can feel fit and fabulous. The 4 pillars of self care that she teaches are nutrition, exercise, sleep and emotional wellness.She draws from her own experiences (still walking the trenches of parenting!) as well as the latest scientific research and thinking.

In this episode, Dr. Orlena and I talk about:

Her transition from practicing pediatrician to helping professional mothers adopt a healthy lifestyle.

How she found joy and discovered how to truly take responsibility for her self care.

The importance of healthy habits.

Why mothers have a hard time prioritizing their self care.

How we can create our ideal life.

How an established routine of personal self care benefits you and by extension, teaches your children to prioritize self care.

Advice for busy moms to keep their kids healthy.

And much more…

Where to Find Dr. Orlena:

Facebook group: https://www.facebook.com/groups/drorlena/

Facebook page: https://www.facebook.com/drorlenafabulous

Facebook parenting page: https://www.facebook.com/SnottyNosesHealthyKids/

IG: https://www.instagram.com/dr_orlena/

Website: https://www.drorlena.com/

My healthy meal plan (free gift) https://www.drorlena.com/healthy-family-meal-plan

Podcast is Fit and Fabulous at 40 and Beyond: https://www.drorlena.com/blog/index-of-podcasts-and-blog-posts 

The Mindful Minute -

“Look at the word responsibility—“response-ability”—the ability to choose your response. Highly proactive people recognize that responsibility. They do not blame circumstances, conditions, or conditioning for their behavior. Their behavior is a product of their own conscious choice, based on values, rather than a product of their conditions, based on feeling.”

- Stephen Covey, “The 7 habits of Highly Effective People.”

Morning Coffee or Tea Meditation

Prepare your morning beverage without any distractions, savoring the quiet morning.

Enjoy a gentle pace of waking up.

Notice your breathing. Make no effort to control it.

Relax your face, neck, and shoulders.

Observe your senses.

What do you see?

What do you hear?

What do you smell?

Patiently observe the ritual of preparing your cup of tea or coffee.

Once it is prepared, have a seat at your table, placing the cup on it surface.

Sit in mountain pose, with your feet flat on the floor, spine long, shoulders relaxed, neck long, face relaxed.

Cradle the cup in your hands, absorbing the warmth from its contents in your palms.

Smelling it.

Then tasting it.

Sip mindfully and slowly until you finish.

Proceed with your day and notice with practice for a few days, if you sense any changes in your energy and emotional wellbeing.

You will spend about two minutes on your hands and knees. You can use a yoga mat or a thicker exercise mat to add cushioning for this practice. In addition a folded blanket under your wrists, knees, and or your ankles to make the practice more comfortable will help.

Come onto the floor on all fours. Either make fists or plant your hands with fingers spread like a starfish. Stack your shoulders over your wrists, then shift your weight about an inch or two forward to take the pressure off of your wrists. Make sure your shoulders are not hunching forward toward your ears. Stack your hips over your knees. You may curl your toes under or flatten the tops of your feet on the floor. Keep your back flat and arms and legs straight, like a table. Keep your head in line with your spine (all sides of your neck long). Find a spot on the floor to focus your gaze.

For the next 30 seconds, inhale as you let your belly inflate and exhale to deflate your belly, drawing your navel in towards your spine. Only your belly is moving.

For the next 30 seconds, inhale then on your exhale, extend your right leg, tapping your toes behind you on the floor, pressing through your heel. Inhale to bring your right knee back under your hip. Exhale to extend your left leg, tapping your toes behind you on the floor, pressing through your heel. Inhale to bring your left knee back under your hip. Keep alternating and breathing.

For the next 30 seconds, inhale then on your exhale, reach your right arm straight ahead, pressing through your fingertips, keeping your upper arm next to your head. Inhale to put your right hand back on the floor. Exhale to extend your left arm, reaching through your fingertips, upper arm by your head. Inhale left hand to floor. Keep alternating and breathing.

For the last 30 seconds, inhale, then exhale to extend your right leg and left arm at the same time, like a jaguar. Inhale to release. Exhale to extend your left leg and right arm at the same time. Inhale to release. Keep breathing and alternating.

After you are done, stand slowly. Come to mountain pose. Close your eyes and notice how you feel.

Thanks for practicing. If you have any questions or want to contact me, please feel free to check out my website, yogimd.net. 

Here are some of his favorite titles:

How To Fail At Almost Everything And Still Win Big - by Scott Adams

Atomic Habits - by James Clear

How To Win Friends and Influence People - by Dale Carnegie

And a few others:

1. The Laws of Human Nature - by Robert Greene

2. The Seven Habits of Highly Effective People - by Steven Covey

3. The Dip - by Seth Godin

Free resource - our 'Top 50 Best Books of All Time' (2019 edition, haven't updated for 2020 yet): https://whatyouwilllearn.com/top50/

If you want to get in touch, email Adam at podcast@whatyouwilllearn.com.

What We Learn in this Episode:

• Adam started the podcast What You Will Lean with his co-host Adam Jones in 2016 because they both love books. They met once a week to talk about books they were reading. They enjoyed this habit so much, that they decided to start reading the same book to discuss. What You Will Learn Podcast was born.
• Adam says that Tim Ferris, Akimbo by Seth Godin, Revisionist History by Malcom Gladwell, and The Way I Heard It by Mike Rowe, and a conference hosted by Tony Robbins have been his greatest influences for podcasting.
• We talk about why Adam decided to join the Podcast Fellowship in 2018, two years after his podcast was live. He wanted to get better.
• Adam and Adam have changed the way they select books. They initially chose books they both found interesting. Over time, they decided to alternate book selections, to broaden their interests and to read books outside of their comfort zones.
• Adam loves to read physical books so he can take notes to make them his own and to see physical progress as he reads.
• Surprisingly, Adam has not always been a voracious reader. He went from feeling like reading was a “chore” to being motivated to read more after he started listening to podcasts consistently. The book “How to Win Friends and Influence People” provided practical tips that Adam was able to implement in his relationships and encouraged him to read even more.
• Adam reads roughly 65 or more books per year for the podcast and for his own pleasure. He shares advice about how to make reading a manageable habit and not a chore; Scott Adams’ book  “How to Fail at Almost Everything and Still Win” taught him to look at systems - doing something small to feel successful everyday versus failing at a future goal.
• Because he is a lifelong learner, Adam challenges himself to read books which are outside of his comfort zone. Examples are  Meditations by Marcus Aurelius and Tao Te Ching.
• Adam describes why he loves Seth Godin’s book “The Dip” because it helped him to recognize when work is a struggle knowing not to quit too early.
• And more…

Resources:

To learn more about why reading is good for you, go

Here, Here, and Here.

The Mindful Minute:

When you are immersed in a good book, time flies. It’s easy to forget to...]]>Adam Ashton is one of the co-hosts of the What You Will Learn podcast. Along with his friend (also Adam), they read a book each week and share the best bits in a ~30 minute episode. Now approach 250 episodes, they were nominated for a 2019 Australian Podcast Award in the Business & Marketing category, and they've climbed as high as #6 on the Apple Podcast charts. Through the podcast, they've also been able to interview some of their favorite authors, such as Seth Godin, Robert Greene, Dan Ariely, and a former Australian Prime Minister. 

Here are some of his favorite titles:

How To Fail At Almost Everything And Still Win Big - by Scott Adams

Atomic Habits - by James Clear

How To Win Friends and Influence People - by Dale Carnegie

And a few others:

1. The Laws of Human Nature - by Robert Greene

2. The Seven Habits of Highly Effective People - by Steven Covey

3. The Dip - by Seth Godin

Free resource - our 'Top 50 Best Books of All Time' (2019 edition, haven't updated for 2020 yet): https://whatyouwilllearn.com/top50/

If you want to get in touch, email Adam at podcast@whatyouwilllearn.com.

What We Learn in this Episode:

• Adam started the podcast What You Will Lean with his co-host Adam Jones in 2016 because they both love books. They met once a week to talk about books they were reading. They enjoyed this habit so much, that they decided to start reading the same book to discuss. What You Will Learn Podcast was born.
• Adam says that Tim Ferris, Akimbo by Seth Godin, Revisionist History by Malcom Gladwell, and The Way I Heard It by Mike Rowe, and a conference hosted by Tony Robbins have been his greatest influences for podcasting.
• We talk about why Adam decided to join the Podcast Fellowship in 2018, two years after his podcast was live. He wanted to get better.
• Adam and Adam have changed the way they select books. They initially chose books they both found interesting. Over time, they decided to alternate book selections, to broaden their interests and to read books outside of their comfort zones.
• Adam loves to read physical books so he can take notes to make them his own and to see physical progress as he reads.
• Surprisingly, Adam has not always been a voracious reader. He went from feeling like reading was a “chore” to being motivated to read more after he started listening to podcasts consistently. The book “How to Win Friends and Influence People” provided practical tips that Adam was able to implement in his relationships and encouraged him to read even more.
• Adam reads roughly 65 or more books per year for the podcast and for his own pleasure. He shares advice about how to make reading a manageable habit and not a chore; Scott Adams’ book  “How to Fail at Almost Everything and Still Win” taught him to look at systems - doing something small to feel successful everyday versus failing at a future goal.
• Because he is a lifelong learner, Adam challenges himself to read books which are outside of his comfort zone. Examples are  Meditations by Marcus Aurelius and Tao Te Ching.
• Adam describes why he loves Seth Godin’s book “The Dip” because it helped him to recognize when work is a struggle knowing not to quit too early.
• And more…

Resources:

To learn more about why reading is good for you, go

Here, Here, and Here.

The Mindful Minute:

When you are immersed in a good book, time flies. It’s easy to forget to take a break. Sometimes our posture suffers. Let’s do an experiment. Sit in mountain pose. Take a deep breath in and out of your nose, letting your abdomen expand as you inhale and relax as you exhale. Now slouch on purpose. Notice how difficult it feels to take that same deep breath. Good posture and good breathing go hand in hand. You will be rewarded with more energy and less pain. Remember that this is all a practice.

Listen to What You Will Learn Podcast.

“Success is a journey, not a destination. The doing is often more important than the outcome.” -Arthur Ashe

Sit comfortably in mountain pose. Let your abdomen expand on your inhale all the up to your chest and exhale from your chest down all the way to your abdomen, drawing your navel gently in toward your spine at the end of the exhale.

Set an intention to become aware of your habit of clenching your jaw, and then actively releasing your grip.

Relax your forehead, eyes, cheeks, nostrils, lips, jaw, tongue, neck, and shoulders.

Let’s warm up your hands. Rub your palms together. And now begin massaging your hands using the hand washing motion. Now wiggle your fingers.

Let’s begin a scalp massage, using your fingertips in a gentle circular motion… and now your forehead… along the bony ridges above your eyes…your cheekbones…your nose and bridge of your nose…… your cheeks…along the temporomadibular joint, right between the upper and lower jaw in front of your ears, with your mouth slightly open…and then along your jawline working your way in toward the center of your chin…your neck, front, sides, back of your neck, from the base of your skull to the top of your shoulders…and finally your shoulders.

It's time to practice downward facing dog using a chair. And now, stand up in front of a sturdy chair without wheels. Make sure that the chair is supported against the wall or at least that it wont move. Either choose the chair seat or the chair back for support. You would pick the top of the chair back with the back of the chair facing you if you have a rounding of your upper back, or kyphosis, osteoporosis in your spine, vertigo, uncontrolled hypertension, or glaucoma. If these are not your issue, then use the seat as your floor. Place your hands on either side of either the seat or the chair back. While holding on, lightly but firmly, step back, with your legs wide, until your arms are completely straight. Keep your head between your upper arms, and press your hips way back, feeling the stretch from wrist to elbow to shoulder to hips. Keep your back flat, and your legs straight, except if your hamstrings are tight, in which case, you can bend your knees lightly. And now, stay here for five breaths.

Now let’s release down dog. Walk forward carefully. Take your time standing up in mountain pose. Breathe. Relax.

Feel free to repeat this mini-practice on a regular basis to become more aware of your habit of clenching your jaw when you’re stressed and then giving yourself permission to let that grip go.

And be sure to check out my website, yogimd.net, so you can learn more about me, where I teach, to connect with me on social media, and to see free video content on my YouTube Channel.

She is a member of the Aging Life Care Association (ALCA), formerly the National Association of Professional Geriatric Care Managers. Finally, Wendy is a Certified Dementia Practitioner in good standing from the National Council of Certified Dementia Practitioners.

Currently, she is Executive Director and Co-Owner of FirstLight Home Care of West Suburban Boston.

In this episode, Wendy -

• Provides practical information about how to start the difficult conversation with your loved ones about their wishes for where they want to live as they grow older and their needs change.
• Provides this professional tip for families -  that each family member takes a different piece of the caring role - to avoid resentment.
• Explains the different living options for your aging relatives.
• Shares safety tips for those who want to age in place at home.
• How to spot troubling signals, indicating that it is time to re-assess your aging relative’s living status.
• Advises and specifies small steps to address a loved one’s resistance to accept help and/or make changes.
• Encourages caregivers to make a habit of taking time for self care and insisting upon it.

Resources:

Five Wishes

Planning for financing assisted living

Do your research about assisted living

Aging at home

Decluttering

Socialization is important for seniors

Why you don’t want to fall

Practical Tips:

Call to action -

Have you had the conversation with your loved ones about making plans for choosing options to live safely in the golden years?

If so, is everyone on your team on the same page? Who is in charge?

If you are a caregiver, what are your struggles?

Share your comments and answers to these questions at

Email: yogimd@yogimd.net

Web: yogimd.net

Facebook: https://www.facebook.com/yogimdnet/

Instagram: https://www.instagram.com/yogimdnet/

Don’t wait until a situation is dire and emotions are high to make important decisions.

The Mindful Minute:

The next time you are faced with having a difficult conversation, take the time to really listen…with the intent to understand. don’t interrupt. if you feel the urge to do so, stop and drop your shoulders, relax your jaw, loosen you hands, and inhale deeply though your nose, expanding your belly. Exhale through your nose slowly, feeling your belly relax.

Pain is sharpness, numbness, burning or stabbing sensations. This is your practice and you decide what is right for your body.

Let's begin in Mountain Pose first, standing. Stack your joints so that your ankles are underneath your knees, your knees are underneath your hips, your hips are underneath your shoulders. And if you take a line and draw it down the middle of your ear, it lines up with the center of your shoulder.

Make sure your gaze is forward, your shoulders are relaxed away from your ears, and your neck is nice and long.

Inhale, set your intention for your practice.

Exhale to let it go.

Let's focus on breathing for energy.

Inhale, thinking about increasing your energy from the bottom of your feet to the top of your head.

Exhale, releasing tension from the top of your head to the bottom of your feet.

Imagine your inhale sending energy, oxygen to all of your muscles, all of your cells, and exhaling relaxation from the top of your head and out through your toes.

And now either place your hands on your hips or you can interlace your hands behind your back.

Begin gentle head circles, bringing your chin down towards your chest as you exhale and lifting your chin gently towards the ceiling as you inhale.

Let's do 10 in this direction first.

And be careful not to let your head fall back too far.

and 5-4-3-2-1

Change directions 10 times beginning now.

5-4-3-2-1

Now release your hands down by your sides a2nd let's begin simple shrugs. Inhale slide your shoulder blades up your back. Exhale glide your shoulder blades down your back

2-3-4-5

Do five more at your own pace.

And let's change this motion by relaxing your shoulders, relaxing your arms. Nice, strong Mountain Pose. Don't lock your knees.

And let's begin squeezing the shoulder blades towards one another on the exhale, being careful not to arch your back and on your inhale, releasing the squeeze. Perform a total of 10

Slowly, mindfully, make the motion flow.

Use your breath.

And relax this movement.

Lift your arms to shoulder height.

Think strong arms from fingertip to shoulder to opposite shoulder to opposite fingertips.

Begin waking up the muscles in your arms. Circle forward and make them as wide or as shallow as you like, 10 times. Don't hold your breath.

And now go backwards.

Slowly bring your arms down by your sides. Take a breath in and exhale.

Lift your arms forward to shoulder height. Relax your shoulders away from your ears. And begin criss crossing your arms. Alternate which arm criss crosses over the other each time for a total of 10 times.

As you open your arms, inhale, as you bring your arms forward, exhale.

In 5-4-3-2-1, release your arms down by your sides.

Turn your palms forward.

Lift your arms up slightly. Exhale. Inhale, touch your shoulders. Exhale to lengthen your arms.

Let's do this a total of 10 times.

Halfway there.

And release.

This is a lovely exercise, simple shoulder touches when you're feeling tension.

You can think about releasing tension through your fingertips when you release on the exhale.

Now with your arms down by your sides, let's begin warming up the muscles around the wrists. Lengthen your fingers all the way through your fingertips, widen your fingers away from each other.

On your inhale, curl your fingers in...]]>Hi, here's another short yoga practice. This is a standing practice I call, "Gentle Yoga for Healthy Joints". It has a video version for those of you who are more visual on my Yogi MD YouTube channel. The link is in the show notes. Before beginning, make sure you are wearing comfortable clothes, you have water nearby, and if you need extra support today, stand next to a sturdy chair without wheels or wall. Shoes are optional and remember, never do anything that causes pain.

Pain is sharpness, numbness, burning or stabbing sensations. This is your practice and you decide what is right for your body.

Let's begin in Mountain Pose first, standing. Stack your joints so that your ankles are underneath your knees, your knees are underneath your hips, your hips are underneath your shoulders. And if you take a line and draw it down the middle of your ear, it lines up with the center of your shoulder.

Make sure your gaze is forward, your shoulders are relaxed away from your ears, and your neck is nice and long.

Inhale, set your intention for your practice.

Exhale to let it go.

Let's focus on breathing for energy.

Inhale, thinking about increasing your energy from the bottom of your feet to the top of your head.

Exhale, releasing tension from the top of your head to the bottom of your feet.

Imagine your inhale sending energy, oxygen to all of your muscles, all of your cells, and exhaling relaxation from the top of your head and out through your toes.

And now either place your hands on your hips or you can interlace your hands behind your back.

Begin gentle head circles, bringing your chin down towards your chest as you exhale and lifting your chin gently towards the ceiling as you inhale.

Let's do 10 in this direction first.

And be careful not to let your head fall back too far.

and 5-4-3-2-1

Change directions 10 times beginning now.

5-4-3-2-1

Now release your hands down by your sides a2nd let's begin simple shrugs. Inhale slide your shoulder blades up your back. Exhale glide your shoulder blades down your back

2-3-4-5

Do five more at your own pace.

And let's change this motion by relaxing your shoulders, relaxing your arms. Nice, strong Mountain Pose. Don't lock your knees.

And let's begin squeezing the shoulder blades towards one another on the exhale, being careful not to arch your back and on your inhale, releasing the squeeze. Perform a total of 10

Slowly, mindfully, make the motion flow.

Use your breath.

And relax this movement.

Lift your arms to shoulder height.

Think strong arms from fingertip to shoulder to opposite shoulder to opposite fingertips.

Begin waking up the muscles in your arms. Circle forward and make them as wide or as shallow as you like, 10 times. Don't hold your breath.

And now go backwards.

Slowly bring your arms down by your sides. Take a breath in and exhale.

Lift your arms forward to shoulder height. Relax your shoulders away from your ears. And begin criss crossing your arms. Alternate which arm criss crosses over the other each time for a total of 10 times.

As you open your arms, inhale, as you bring your arms forward, exhale.

In 5-4-3-2-1, release your arms down by your sides.

Turn your palms forward.

Lift your arms up slightly. Exhale. Inhale, touch your shoulders. Exhale to lengthen your arms.

Let's do this a total of 10 times.

Halfway there.

And release.

This is a lovely exercise, simple shoulder touches when you're feeling tension.

You can think about releasing tension through your fingertips when you release on the exhale.

Now with your arms down by your sides, let's begin warming up the muscles around the wrists. Lengthen your fingers all the way through your fingertips, widen your fingers away from each other.

On your inhale, curl your fingers in towards the sides of your body and up, keeping your arms long, and on your exhale, release the curl.

Press your palms towards your floor, pointing your fingertips away from your body.

10 times breathing and going slowly.

Almost there.

And release that motion.

Now bring your arms up to shoulder height with your fingertips pointing straight ahead. This is a side to side motion with your hands only.

On your inhale, turn your thumbs in towards one another. On your exhale, point your thumbs away from one another and your pinkies away from one another. Inhale, turning your hands in towards one another thumbs towards one another. Exhale, hands away from one another pinkies away from one another.

Think about your hands on a flat surface sliding side to side.

Keep your arms strong. Your shoulders, neck, jaw without tension.

And that should be about 10. Release your arms down by your sides.

Let's focus on our fingers.

On your inhale, curl your fingers into a fist.

And on your exhale, release the fist stretching your fingers all the way to your fingertips.

Go back and forth, about 10 times at your own pace.

Keep your shoulders, face, soft.

This is yet another good exercise for when you're feeling tense. Inhaling tension and exhaling relaxation.

And now release. Wiggle your fingers and let's move our focus to our spines. Keeping your spine healthy is very important. So let's do modified cat cow.

Take a very slight and gentle bend in your knees sitting back. Feel your weight shifting into your heels and into the back of your body. Place your hands on your thighs above your knees.

Only your back will move your arms and your legs will stay pretty stable, just like a table. Take an inhale, press your belly forward, lift your chest and gaze to the ceiling. On your Exhale, tuck your chin, round your back like a Halloween cat and tuck your tailbone, squeezing your navel to your spine. Inhale, flowing forward into Cow Pose, lifting your tailbone, pressing your belly forward, lifting your chest and gaze. Exhale, making the opposite C-shape, Cat.

Keep going. Breathe.

Make sure there's no tension in your shoulders.

And that should be approximately 10.

Stand nice and tall. Place your hands on your hips and step your feet out wider than shoulder width. You can make this stance as wide or as shallow as you need in this moment.

Keeping your hands on your hips, let's begin slow flowing mindful pelvic circles. When you bring your pelvis forward, inhale, when you bring your pelvis back, exhale. Go around in the smooth circles, coordinating movement with breath about 10 times.

And 5-4-3-2-1, reverse the circles

and 5-4-3-2-1

Beautiful, bring this motion to stillness and notice how you feel in your lower back, hip area, inner and outer thighs.

Step back into mountain pose with your feet stacked underneath you and let's work a little bit on balance. This is where you may wish to use the support of a chair or a wall if you need it in this moment.

Make sure you can feel your weight equally on both feet.

Focus on the contact your feet make in your shoes, or directly on the floor.

There are five contact points under the foot under the ball mount of the big toe, under the ball mount of the little toe, inner heel, middle heel and outer heel. Distribute your weight equally on all five contact points of your right foot and your left foot. Become more aware of engaging your muscles to support your balance, from the bottom of your feet, up to your legs. Wrap the muscles in your thighs around the bones in your thighs. Point your tailbone down at the floor. Keep the front of your hips pointing forward. Lift the navel in towards the spine. Lift your pelvic floor muscles and engage your deep abdominal muscles by gently bringing your navel in towards your spine to support your back.

Lift your upper body out of your pelvis by lengthening the front of your abdomen, the right and left side of your torso, and engaging your back muscles. Keep your shoulders relaxed away from your ears. Your shoulder blades are down away from your ears and slightly in towards one another. Engage the whole circumference of the muscles and your neck to support the weight of your head. Relax the muscles in your face.

Don't forget to breathe and make sure that you are not locking your knees. They should be softened to just a touch.

Now shift your weight over to your left leg.

Pick up your right foot, bending your right knee, and begin imagining that there is a paintbrush attached to your right kneecap. Draw big circles out to the side, five times, keeping the rest of your body as still as you can, focusing this movement around sensations in your hip.

Draw the biggest circles you can.

And now reverse, drawing the circles inward.

And release. Place your right foot on the floor. Make sure you're balanced on both feet again, notice breathe.

And now shift your way over to your right leg. Let's pick up their left foot, left knee. Attach your imaginary paintbrush, paint big circles out to the side away from your body.

Big slow circles.

And now draw them inward and place your left foot on the floor back to Mountain Pose. Notice.

Breathe.

And now let's do leg swings. Shift your weight over to the left again. And this is a way to modify this. You can either choose to tap your foot forward and back in a swing motion. Or you can just swing the whole leg forward and back. Let's do 10 breathe evenly, smoothly.

5-4-3-2-1 and release your right foot, shift over to the right, pick up your left foot and either tap or swing. And know this, one side is not like the other, so you may need to modify on this side or not. It is okay.

And 3-2-1 and release your foot.

Stepping into Mountain Pose. Noticing. And now let's move on to lateral swings. Shift your weight over to your left leg and you can tap side to side across the front of your body across the front of your left leg with your right foot. Or you can simply swing your leg side to side. Let's begin.

5-4-3-2-1 Release back to Mountain Pose. Inhale and exhale, shift your weight to your right leg and begin tapping or swinging with the left leg from your hip, 10 times, breathing.

5-4-3-2-1 and pause, come back to Mountain Pose. Inhale and exhale.

Bring your feet close together as close as you can. Take a slight bend in your knees sitting back weight in your heels. Place your hands right above your kneecaps and draw tiny, tiny circles with your knees in 10 tiny circles in one direction now.

Change directions.

And release.

Step back to Mountain Pose.

Now let's focus only on your toes. Keep making contact with your shoes or the floor with your five contact points underneath your foot. And inhale to lift and spread your toes only. Exhale to slowly bring them down

10 times

In 5-4-3-2-1 releasing. Keep your eyes focused on a point ahead of you far ahead either the wall across the room or the floor far ahead to help with your balance. Your vision is very important for your balance. And let's lift the heels away from the floor on your inhale. And exhale to descend with control slowly heels back down to floor 2-3-4-5-6-7-8-9 and 10.

Step your feet out slightly wider than shoulder width apart.

And let's roll our feet away from one another on your exhale and inhale to roll your feet in towards one another. So you're rolling on the bottoms of the feet out and in, breathing.

Just a couple more.

And stop. Bring your feet back underneath you nice tall Mountain Pose. Let's finish with a whole body stretch.

Inhale to bring your arms up and out to the sides. And either placing your fingertips on your shoulders or interlacing your fingers over your head. Flip your palms over. If you have your fingers interlaced, press your arms long up to the ceiling keeping your arms next to the sides of your head.

And now stretch over to the right, pressing your left hip slightly away from you. Breathing in and out.

Inhale.

The next breath out, straighten up. And now hinge over to the left, stretching the right side of your body.

Breathing in and out.

Inhale.

On your next exhale, straighten up.

Inhale.

Exhale to release your arms down by your sides.

Inhale to bring your arms up and out to the sides. Exhale, bring your palms together in front of your chest. Keep your shoulders relaxed, your face relaxed.

Inhale and exhale to complete practice. Thank you for joining me. Namaste.

If you want to practice with me, contact me at yogimd.net 

To see this practice, click here.

Laurene enjoyed a normal childhood & adulthood until reaching the age of 50 when my medical problems began. She initially began experiencing difficulty in climbing stairs and respiratory muscle weakness, which her doctors believed was due to sleep apnea. She was fortunate to have excellent health care available through the University of Chicago Health Clinics and genetic testing for disease was still in its formative years.

Laurene was first diagnosed with Inclusion-body Myositis (IBM) by two biopsies and EMGs. IBM is a form of Muscular Dystrophy that mostly affects adults beginning at middle age. The muscles weaken and deteriorate over time but typically it is not a fatal disease. There is no treatment, nor cure for it.  Almost twenty years later, due to evolving medical research and technology, she underwent genetic testing which revealed a new diagnosis of having a Titin Myopathy. The Titin gene is the largest gene in the human body and variants (mutations) to it can cause muscle weakness (especially in the legs and upper arms), respiratory muscle weakness, and cardiac issues (such as Cardiomyopathy). There is no treatment, nor cure for this currently and it is treated much the same as IBM by providing supportive services.

Today she lives in a house fitted for someone with limited mobility and sleep with BiPap. She leads a full life and she enjoys reading, politics, her cats, and cooking.

What We Talked About:

• Laurene describes the road to from being diagnosed with Inclusion Body Myositis to finding the correct diagnosis of Limb-Girdle Muscular Dystrophy. Limb-Girdle Muscular Dystrophy is caused by mutations in the TTN gene.
• Limb-Girdle Muscular Dystrophy (LGMD) has affected the muscles around her hips leading to the inability to lift her legs. She cannot climb stairs, lift herself out of a bathtub, or get up and down from a sitting position using only her legs. She relies on upper body strength and a walker. In addition, LGMD has affected her heart and lungs, resulting in cardiomyopathy and weakened respiratory muscles.
• Laurene talks about what it’s like to live with a chronic disease, her daily routine, the details of a good day and a not so good day.
• She educates us about why we need to be well informed, get the best possible healthcare, and advocate for ourselves.
• Laurene advises us not to take anything for granted. She tells us why she feels fortunate to be here.
• She talks about specific ways in which it is difficult to maneuver going out in public spaces and why it can be limiting for people with disabilities.
• Laurene believes in “the squeaky wheel getting the oil” so much, that she championed an initiative to outfit a hospital with appropriate accommodations for a person with disabilities after she had a bad experience during an appointment.
• She makes the case for medical cannabis and how it has helped her with her chronic pain.

The Mindful Minute -

Cobra pose instills courage and it strengthens your back muscles.Cobra pose in a chair - sit in mountain pose in a chair with a wide seat. Place your hands on either side of your hips, palms down and fingers pointing forward. Press your hands down into the seat (or...]]>Laurene Lambertino-Urquizo was born and raised in Chicago’s south suburbs, and had 3 children. She studied Art History at several universities & taught on the college level. She volunteered on a research project at Field Museum for many years bringing light to a very rare and unknown collection of Precolumbian Mexican ceramics.

Laurene enjoyed a normal childhood & adulthood until reaching the age of 50 when my medical problems began. She initially began experiencing difficulty in climbing stairs and respiratory muscle weakness, which her doctors believed was due to sleep apnea. She was fortunate to have excellent health care available through the University of Chicago Health Clinics and genetic testing for disease was still in its formative years.

Laurene was first diagnosed with Inclusion-body Myositis (IBM) by two biopsies and EMGs. IBM is a form of Muscular Dystrophy that mostly affects adults beginning at middle age. The muscles weaken and deteriorate over time but typically it is not a fatal disease. There is no treatment, nor cure for it.  Almost twenty years later, due to evolving medical research and technology, she underwent genetic testing which revealed a new diagnosis of having a Titin Myopathy. The Titin gene is the largest gene in the human body and variants (mutations) to it can cause muscle weakness (especially in the legs and upper arms), respiratory muscle weakness, and cardiac issues (such as Cardiomyopathy). There is no treatment, nor cure for this currently and it is treated much the same as IBM by providing supportive services.

Today she lives in a house fitted for someone with limited mobility and sleep with BiPap. She leads a full life and she enjoys reading, politics, her cats, and cooking.

What We Talked About:

• Laurene describes the road to from being diagnosed with Inclusion Body Myositis to finding the correct diagnosis of Limb-Girdle Muscular Dystrophy. Limb-Girdle Muscular Dystrophy is caused by mutations in the TTN gene.
• Limb-Girdle Muscular Dystrophy (LGMD) has affected the muscles around her hips leading to the inability to lift her legs. She cannot climb stairs, lift herself out of a bathtub, or get up and down from a sitting position using only her legs. She relies on upper body strength and a walker. In addition, LGMD has affected her heart and lungs, resulting in cardiomyopathy and weakened respiratory muscles.
• Laurene talks about what it’s like to live with a chronic disease, her daily routine, the details of a good day and a not so good day.
• She educates us about why we need to be well informed, get the best possible healthcare, and advocate for ourselves.
• Laurene advises us not to take anything for granted. She tells us why she feels fortunate to be here.
• She talks about specific ways in which it is difficult to maneuver going out in public spaces and why it can be limiting for people with disabilities.
• Laurene believes in “the squeaky wheel getting the oil” so much, that she championed an initiative to outfit a hospital with appropriate accommodations for a person with disabilities after she had a bad experience during an appointment.
• She makes the case for medical cannabis and how it has helped her with her chronic pain.

The Mindful Minute -

Cobra pose instills courage and it strengthens your back muscles.Cobra pose in a chair - sit in mountain pose in a chair with a wide seat. Place your hands on either side of your hips, palms down and fingers pointing forward. Press your hands down into the seat (or make fists if that is uncomfortable for your wrists) and lift your chest and gaze to the ceiling. Make sure to keep the back of your neck long, about the width of your palm, so that your head does not fall back too far. Stay here for several breaths. To exit the pose, gently twist side to side with a straight spine.

• 1963:  Started Drum Corps in Upper Michigan for 6 yrs, state champs 4 of 6 years; watched Buddy Rich on TV;  Studied piano for six years.
• 1972:  Red Stocking Review:  Myrtle Beach ladies.
• 1972-1974:  Played local groups basically country music.
• 1985:1990:  TrIcycle: Theatre productions: Peter Pan; Nunsense; Once upon mattress.
• 1986-1996. Socastee High School band drum instructor; would go to D.C.I. shows.
• 1987-1997. Long Bay Symphony.
• 1990-2010:  Special events throughout the years with local and surrounding churches.
• 1990-2014: Worked in local music stores.
• 1972 to present:  Active musician.
• She has taught in clinics in local schools; played Dixieland for several years;  plays festivals, played with a swingtime orchestra; played and plays in classic rock bands throughout her adult years; she has been teaching drum lessons for 39 years; Performed with: Elvis Impersonator, Barry Williams, Debbie Boone, and Ray Charles.
• She received Monthly Drum magazines early on in her career and is constantly reading and listening to new and innovative styles.
• She has attended Drumming Clinics: Billy Joel; Liberty Devito; Dave Weckl; Tony Royster; Dave Garibaldi; Terry Bozzio; Jim Mola; and Steve Gadd.
• Her favorite drummers are Vinnie Coliauta, Buddy Rich, Dave Weckl, Benny Grebb, Anika Nilles, and JoJo Mayer.

What we talked about:

• Dorothea always wanted to be a drummer. As a little girl, she took piano lessons, but ultimately, went on to try out for drum corps in her hometown in upper Michigan. She was one of two girls there.
• How she hears rhythms in everyday activities, even when she is climbing stairs or driving!
• She tells us how the idea that she "looks like a librarian” and other factors may have kept her from being hired to play in rock bands.
• She did not let anything hold her back from finding opportunities to showcase her drumming. She played in bands and posted instructional videos on Instagram and YouTube.
• She was discovered on Instagram by Drumeo and was invited to Vancouver to film a cover of the metal song “Down with the Sickness” by Disturbia. She delivered a powerful message - “Don't judge a drummer or anybody by their looks.” By delivering that message, she has been an inspiration to many aspiring drummers.
• Dorothea also teaches online and she even taught a nearly 90 year old man.
• She encourages us not to deter ourselves from pursuing a passion.

You can find Dorothea on YouTube and Instagram. Here is the Drumeo video for the cover mentioned in the interview.

The Mindful Minute

Whenever you are doing an activity that requires sitting for long periods of time, don't forget to take breaks. Here's an easy one to let go of tension in your neck, shoulders, and wrists. Start by establishing long and even breaths in and out of your nose. Don't hold your breath at any time. Sitting up tall in Mountain Pose, tilt your head side to side. (PAUSE) Next, turn your head side to side like you are saying no. (PAUSE)

And now tilt your head up and down as if you're saying yes. (PAUSE) Next, roll your shoulder forward five times. (PAUSE). Roll them backwards five times. (PAUSE) And now, interlace your fingers, roll your hands forward, one at a time, holding on to the interlace. (PAUSE)

Release your fingers and  now stack the opposite thumb and fingers on top as you interlace your fingers again. This is going to feel uncomfortable because this is not the way you're used to interlacing your fingers. Roll your hands...]]>Dorothea Taylor, the Godmother of drums, has been a drummer since 1963. This is her impressive resume:

• 1963:  Started Drum Corps in Upper Michigan for 6 yrs, state champs 4 of 6 years; watched Buddy Rich on TV;  Studied piano for six years.
• 1972:  Red Stocking Review:  Myrtle Beach ladies.
• 1972-1974:  Played local groups basically country music.
• 1985:1990:  TrIcycle: Theatre productions: Peter Pan; Nunsense; Once upon mattress.
• 1986-1996. Socastee High School band drum instructor; would go to D.C.I. shows.
• 1987-1997. Long Bay Symphony.
• 1990-2010:  Special events throughout the years with local and surrounding churches.
• 1990-2014: Worked in local music stores.
• 1972 to present:  Active musician.
• She has taught in clinics in local schools; played Dixieland for several years;  plays festivals, played with a swingtime orchestra; played and plays in classic rock bands throughout her adult years; she has been teaching drum lessons for 39 years; Performed with: Elvis Impersonator, Barry Williams, Debbie Boone, and Ray Charles.
• She received Monthly Drum magazines early on in her career and is constantly reading and listening to new and innovative styles.
• She has attended Drumming Clinics: Billy Joel; Liberty Devito; Dave Weckl; Tony Royster; Dave Garibaldi; Terry Bozzio; Jim Mola; and Steve Gadd.
• Her favorite drummers are Vinnie Coliauta, Buddy Rich, Dave Weckl, Benny Grebb, Anika Nilles, and JoJo Mayer.

What we talked about:

• Dorothea always wanted to be a drummer. As a little girl, she took piano lessons, but ultimately, went on to try out for drum corps in her hometown in upper Michigan. She was one of two girls there.
• How she hears rhythms in everyday activities, even when she is climbing stairs or driving!
• She tells us how the idea that she "looks like a librarian” and other factors may have kept her from being hired to play in rock bands.
• She did not let anything hold her back from finding opportunities to showcase her drumming. She played in bands and posted instructional videos on Instagram and YouTube.
• She was discovered on Instagram by Drumeo and was invited to Vancouver to film a cover of the metal song “Down with the Sickness” by Disturbia. She delivered a powerful message - “Don't judge a drummer or anybody by their looks.” By delivering that message, she has been an inspiration to many aspiring drummers.
• Dorothea also teaches online and she even taught a nearly 90 year old man.
• She encourages us not to deter ourselves from pursuing a passion.

You can find Dorothea on YouTube and Instagram. Here is the Drumeo video for the cover mentioned in the interview.

The Mindful Minute

Whenever you are doing an activity that requires sitting for long periods of time, don't forget to take breaks. Here's an easy one to let go of tension in your neck, shoulders, and wrists. Start by establishing long and even breaths in and out of your nose. Don't hold your breath at any time. Sitting up tall in Mountain Pose, tilt your head side to side. (PAUSE) Next, turn your head side to side like you are saying no. (PAUSE)

And now tilt your head up and down as if you're saying yes. (PAUSE) Next, roll your shoulder forward five times. (PAUSE). Roll them backwards five times. (PAUSE) And now, interlace your fingers, roll your hands forward, one at a time, holding on to the interlace. (PAUSE)

Release your fingers and  now stack the opposite thumb and fingers on top as you interlace your fingers again. This is going to feel uncomfortable because this is not the way you're used to interlacing your fingers. Roll your hands backward, one at a time. (PAUSE) 

This Mindful Minute was recorded on Christmas Day, 2019. It was spontaneous after deciding to go on a walk, on an abnormally warm winter day. I wanted to boost my physical and mental energy by walking in the woods. You can also see it on my YouTube Channel by clicking on the icon on the home page at yogimd.net.

Please enjoy.

Nature is good for the body and mind. Read more here:

Immerse Yourself in a Forest for Better Health

Natural Environments, Health, and Wellbeing

She has served in a variety of ministries including elementary education, campus ministry, spiritual direction and retreats for a variety of ages and groups. Sister Janice has also served her community in roles of Vocation and Formation Director as well as serving on the Leadership Council.

She currently serves as the Director of Spiritual Ministries (Spiritual Director and Retreat Program Manager) at the Portiuncula Center for Prayer in Frankfort, Il. Besides reading, playing guitar and enjoying the outdoors, Sister Janice enjoys baking, doing puzzles, playing cards and traveling.

In this episode, Sister Janice:

• Shares how growing up in a big family, a sense of community, and her love of nature led her to become a Franciscan sister.
• Describes daily life and her role in her community of sisters.
• Shares that the most rewarding aspect of her career is teaching.
• States that the most challenging part of her life is learning to live in a community with different people. She also shares that this very challenge resulted in her growth - in empathy, patience, and learning to listen.
• Tells us how she adjusts to occasional loneliness and why she has no regrets in the life she has chosen. She feels blessed in having nurtured so many people in her community.
• Shares advice for women considering religious life.

Practical Tips:

A quote by St Francis of Assisi: “Start by doing what's necessary; then do what's possible; and suddenly you are doing the impossible.”

In this episode, Leslie:

• Describes her work as a spiritual healer.
• Shares the challenges and rewards in her work.
• Describes what she means by “answering our body’s phone calls”.
• Talks about why it is important to pay attention to our body’s signals.
• Tells us why it is beneficial to understand that our bodies are not “holding a grudge” and that forgiving ourselves leads to freedom.
• Talks about religion and spirituality.

And more…

Resources:

You can find Leslie on LinkedIn, Facebook, and Instagram.

Practical Tips:

It’s winter now in the Midwest and there will be many gray days, days that invite slowing down. It’s the perfect time to embark on your inner work as Leslie mentions. How, do you ask? We can find the answer in the eight limbs of yoga . The eight limbs are a path to living a life of purpose. Each limb leads to the next. They are yamas (codes of conduct), niyamas (self discipline), asana (physical practices), pranayama (breath), pratyahara (withdrawal of the senses), dharana (concentration), dhyana (meditation), and samadhi (bliss). You can go to the show notes for the link to read more.

I would like to focus on pratyahara, going inward and away from external stimuli. It is here that we focus on our thoughts, habits, and patterns with an objective eye to discern that which serves and that which no longer serves us in our lives.

The first two listeners who email me at yogimd@yogimd.net will receive Leslie’s 30 Days to a More Grounded You course. I will announce those lucky recipients on Social media.

LinkedIn

Twitter

Facebook

Instagram

Tumblr

Stand in mountain pose facing a clear wall. Make sure your feet are no farther than 4-6 inches away from the wall. Place your hands at chest height, on either side of your ribcage, fingers spread and pressing lightly into the wall. Inhale and press your hips into the wall, lift your abdomen, chest, and gaze to the ceiling. Make sure to keep the back of your neck long so that your head is supported. Draw your shoulders away from your ears. Feel your back body muscles supporting the pose. Continue breathing through your nose slowly. To exit, gently straighten your body, step away from the wall, bend your knees slightly in a wider stance than your hips, and twist side to side for a few moments. Let your hands hand by your sides or bend your elbows. Don’t hold your breath and make sure you exhale into each twist, squeezing our navel to your spine.

It is her concern with children that eventually moved her from music to anthropology. In the fall of 2002 Dr. Mikulak received her Ph.D. in Cultural Anthropology from the University of New Mexico. Her doctoral research began in Rio de Janeiro in 1998 and was supported by a Tinker Foundation grant, research grants from the Latin American Studies Institute, a Challenge Grant, The Frieda Butler Lectureship Award, and other grants from UNM, a grant from Sigma Xi, the Scientific Research Committee, and the Johann Jacobs Foundation Young Investigator Grant in Switzerland. Her doctoral fieldwork in Minas Gerais, Brazil with street and working children incorporated innovative musical projects that included the design and construction of experimental musical instruments, improvisational techniques, theater, and story telling. She has been a Brazil country specialist with Amnesty International since 2007, and is currently a Brazil consultant for Amnesty International.

Dr. Mikulak has extensive research experience in sexual assault and domestic violence. In 2002 she worked with New Mexico Department of Health, Injury Prevention, and Emergency Medical Services Bureau on the first state-wide assessment on violence against women in the state of New Mexico and authored of final qualitative report. She has worked closely with diabetes training programs for Native Americans across the United states, based on traditional Native American healthy life-styles, and teen tobacco use among Hispanic, Mexican American, and Native American youth in Albuquerque, New Mexico for the Center for Disease Control. He long time research with the Xukuru Nation in Pernambuco, Brazil has assisted in achieving a land mark human rights case won in the Inter-American Court of Human Rights (IACHR), finding the Brazilian government in violation of inter-continental human rights agreements.

Dr. Mikulak has several publications, her most recent is her book titled “Childhood Unmasked: The Agency of Brazil’s Street and Working Children published in 2015 with Cognella Academic Publishing. She is currently Professor Emerita of Anthropology at the University of North Dakota in the Department of Anthropology.

In this episode, Dr. Mikulak answers these questions and touches upon:

• Why did she become a linguistic anthropologist?
• What is a linguistic anthropologist?
• How does language influence our identity?
• How do words take on meaning in our culture?
• Does language have power?
• How does culture influence the interpretation of words?
• How gender is a social construct.
• How the word senior can be a pejorative word in our culture. the word senior repulsive to some but acceptable to others.
• And so much more...

Practical Tips:

Rather than the usual mind-body-spirit tip, here are my conclusions from this episode.

Words have power because we give it to them. Therefore, we have the agency to change their meaning. We start by noticing what we are saying, how we are processing the power of language in our lives, and how words impact the people around us. That takes empathy.

So I would like to have a dialogue with you, about the power of words. Follow the prompts on all of my social media channels, FB, LI, and IG (look for Yogi MD)...]]>Dr. Mikulak is accomplished in several fields. First, she is a concert pianist with an MFA in music performance, with a number of solo piano recordings to her credit. Prior to her Ph.D, Dr. Mikulak created and directed Santa Fe Research, an organization dedicated to the investigation of learning and potential in children, examining ways in which children diagnosed with ‘learning disabilities’ could reach their unique potentials. This work has been cross-culturally informed and supported by private grants and fellowships, with research in Zimbabwe and Mali, Africa on the culture of ‘childhood.’

It is her concern with children that eventually moved her from music to anthropology. In the fall of 2002 Dr. Mikulak received her Ph.D. in Cultural Anthropology from the University of New Mexico. Her doctoral research began in Rio de Janeiro in 1998 and was supported by a Tinker Foundation grant, research grants from the Latin American Studies Institute, a Challenge Grant, The Frieda Butler Lectureship Award, and other grants from UNM, a grant from Sigma Xi, the Scientific Research Committee, and the Johann Jacobs Foundation Young Investigator Grant in Switzerland. Her doctoral fieldwork in Minas Gerais, Brazil with street and working children incorporated innovative musical projects that included the design and construction of experimental musical instruments, improvisational techniques, theater, and story telling. She has been a Brazil country specialist with Amnesty International since 2007, and is currently a Brazil consultant for Amnesty International.

Dr. Mikulak has extensive research experience in sexual assault and domestic violence. In 2002 she worked with New Mexico Department of Health, Injury Prevention, and Emergency Medical Services Bureau on the first state-wide assessment on violence against women in the state of New Mexico and authored of final qualitative report. She has worked closely with diabetes training programs for Native Americans across the United states, based on traditional Native American healthy life-styles, and teen tobacco use among Hispanic, Mexican American, and Native American youth in Albuquerque, New Mexico for the Center for Disease Control. He long time research with the Xukuru Nation in Pernambuco, Brazil has assisted in achieving a land mark human rights case won in the Inter-American Court of Human Rights (IACHR), finding the Brazilian government in violation of inter-continental human rights agreements.

Dr. Mikulak has several publications, her most recent is her book titled “Childhood Unmasked: The Agency of Brazil’s Street and Working Children published in 2015 with Cognella Academic Publishing. She is currently Professor Emerita of Anthropology at the University of North Dakota in the Department of Anthropology.

In this episode, Dr. Mikulak answers these questions and touches upon:

• Why did she become a linguistic anthropologist?
• What is a linguistic anthropologist?
• How does language influence our identity?
• How do words take on meaning in our culture?
• Does language have power?
• How does culture influence the interpretation of words?
• How gender is a social construct.
• How the word senior can be a pejorative word in our culture. the word senior repulsive to some but acceptable to others.
• And so much more...

Practical Tips:

Rather than the usual mind-body-spirit tip, here are my conclusions from this episode.

Words have power because we give it to them. Therefore, we have the agency to change their meaning. We start by noticing what we are saying, how we are processing the power of language in our lives, and how words impact the people around us. That takes empathy.

So I would like to have a dialogue with you, about the power of words. Follow the prompts on all of my social media channels, FB, LI, and IG (look for Yogi MD) and let’s chat!

Dr. Mikulak’s Work:

UND anthropologist/social justice advocate Marcia Mikulak extols recent decision from inter-American court as victory for Brazilian indigenous community, reflects on role in making it happen

The Symbolic Power of Color: Constructions of Race, Skin-Color, and Identity in Brazil

Colonial Subjugation and Human Rights Abuses: Twenty-First Century Violations Against Brazil’s Rural Indigenous Xukuru Nation

Childhood Unmasked - Cognella Academic Press

UND Professor Seeks Human Rights i Dangerous Corners of the World

UND Youtube video on learning, music, and anthropology

Music of Dane Rudhyar

Sit comfortably, imaging you are touching the ceiling with the top of your head. Relax your shoulders. Interlace your fingers and clasp your hands behind head (or only one hand if that’s uncomfortable) and press the back of the head into the hands and hand(s) into head. Hold for 5 breaths. Place your hands on your lap.

Relax your face - forehead, eyelids, eyes, cheeks, nostrils, lips.

Relax your jaw - Separate your upper and lower teeth slightly by touching your tongue to the back of your top two teeth. Now, relax your tongue, letting it settle and widen in the well of the mouth.

You can practice this anytime you find yourself clenching during the day.

To learn more,

https://www.yogajournal.com/practice/asanas-for-tmj

https://my.clevelandclinic.org/health/treatments/15069-temporomandibular-disorders-tmd-treatment-options/procedure-details

In this episode, Maddie

• Tells us why it was important to her to visit Kenya.
• Describes her feelings leading up to and during her trip.
• Tells us what was exciting about her experiences in Kenya as well as what was challenging.
• Reveals what she did and did not miss away from home.
• Shares what she learned about herself and what she values in her life.
• Tells us how she is applying the lessons she learned in Kenya to her life at home and at school going forward.
• Informs us how her definition of health has shifted.

Practical Tip:

“Patience, flexibility, and don’t panic.”

Choosing to work towards goals is saying to yourself: "I will design my life, I won't wait for it to happen to me, I won't settle."

Connect with Imogen:

Website

Subscribe to her Success Strategy newsletter:

Follow her on Instagram

Connect with her on LinkedIn

In this episode, Imogen:

• Tells us how she decided and designed her career path as a Strategy Coach.
• Defines what a goal is.
• Lists the necessary mindset (growth rather than fixed) and tools for achieving goals.
• Lists common pitfalls when we set goals
• Talks about why New Year’s Resolutions often fail and what should we do instead.
• Advises women in different stages of life, from college to retirement can find purpose/set goals for themselves.

Resources

Simon Sinek: Start with Why

James Altucher: 1% better every day

Meg Jay - '20s – The Defining Decade' 

Gretchen Rubin - The Four Tendencies

Brené Brown - Braving the Wilderness Chapter 7 

An article about New Year’s Resolutions

Practical Tips:

1. Define your Why. It must be relevant to you.
2. Remember that a goal is a process, a journey, not a destination.
3. A process is forgiving. You can adapt and modify your How to get to your meaningful goal.
4. Have patience. Be kind to yourself.

In this episode, Mia:

• Shares her story about how her upbringing by family from Ukraine inspired her to champion the anti-food waste cause.
• Shares how she and a friend in college started Food Recovery Network on her college campus to help students reduce food waste, re-package surplus food, and donate it. Food Recovery Network is now national!
• Talks about her company, Eatable, which seeks to diminish food waste in business settings.
• Describes how Eatable helps business decrease food waste - using a waste audit to assess the level of food wasted, educating employees regarding food handling technique, making sure not to purchase too much food.
• Advises us on ways we can get involved as individuals to help diminish food waste.

Practical Tips:

Mia has inspired me to investigate how I can be more effective in the anti-food waste movement, specifically becoming a volunteer in food donation. I invite you to share ideas about the work you are proud of to help decrease food waste. Connect with me on FB, IG, LinkedIn or via email at yogimd@yogimd.net and I will share your ideas soon!

In this episode, Danielle:

• Shares her Story: Danielle lives in Detroit with her husband and children. She grew up on her grandparents’ produce farm in New Jersey. Food was important part of family life - cooking and gathering around the table for meals. Because it was such a strong influence in how she grew up, Danielle continued to learn as much as she could about food. A passionate environmentalist, she sought to make a career by making a positive impact in the food industry that would also benefit the environment.
• Describes how she became interested in advocating for the anti-food waste movement - Drawdown by Paul Hawken was instrumental in making Danielle feel that she could make a real difference in her community.
• Describes the Make Food Not Waste Event in Detroit - two years running with plans for 2020 already in the works!
• Points out the important facts to know about food waste - The most important thing to remember is that we are disrespecting the process of growing that food; we are wasting the resources that went into growing the food; food in landfills generates methane, the greenhouse gas.
• Invites us to cultivate respect for the labor required to make our food which would lead to less of a desire to waste it.
• Challenges us to think differently about food donation - donating food that someone else wants and not just what we don’t want to eat.
• Reports that we waste 40% of our food in America, with most of the waste coming from households. Restaurants are a close second.
• Tells us that we waste because of lack of time; because we don’t know how to cook; because food comes in bulk in the grocery store.
• Shares that the average American family wastes $2000 worth of food per year. Here are some methods to avoid wasting produce - freezing, preserving by canning or freezing, baking, roasting (especially wilting veggies), making stocks, making soups, and making smoothies.
• Schools us about expiration dates - They are inventory management dates for the stores, a way for the stores to keep track of the food in the store. Best by means that the food is at its optimal flavor, but has not gone bad. So, she invites us to use our sense to decide if the food is safe - the look and the smell.
• Tells us that avoiding waste saves money and is great for the environment; one of the few things we can do for the environment that saves us money. “You just have to use what you bought.”
• Encourages us to look at leftovers as an ingredient.

Practical Tips:

What really resonated with me in learning from Danielle is that we take responsibility and show respect for our food. I invite you to share ways that you use to avoid food waste. Connect with me on FB, IG, LinkedIN or email me at yogimd@yogimd.net 

1.New FB Group entitled Wise Women Tea with YOGI M.D.

Ladies, if you’re like most women, you make time for everything and everybody except yourself. Permit yourselves to make “me time” a practice. Each time you practice showing up for yourself is a gift of new possibilities. Join the growing community of Wise Women just like you who are empowering themselves and each other to maintain the healthy bodies and minds we need to live life on our own terms, at every stage.

2. 3 for Every 30

On YouTube, free three minute videos featuring low impact yoga strength, and cardio movements. The idea is to encourage movement and discourage sedentary behavior. For every 30 minutes of sitting, 3 minutes of movement. Everybody has three minutes to spare!

3. Upcoming subjects on the Podcast

Getting better sleep, the case for anti-food waste, what it’s like to live with disability, how caring for the environment affects your health, having the conversation with your loved one about the next stage when they have physical challenges…and much more!

Keep connecting with me at yogimd.net, on FB, IG, LinkedIn, YouTube, and via email at yogimd@yogimd.net.

Have safe, happy, and healthy holidays! I appreciate each and every one of you. Tell a friend you love to connect with me. She appreciate just how smart you are and how much you care about her wellbeing!

Stephen began playing professionally at the age of 16. During his formative years, he studied under drumming phenom Henrique De Almeida (CurrentAssociate Professor of Percussion at Berklee College of Music). In his late teens and early twenties, he cut his teeth playing nightly in clubs on Bourbon Street, in New Orleans, LA. After three years of gigging up to ten hour days, he relocated to pursue his education. While obtaining his degree in Jazz Studies from the University of Southern Mississippi, he studied underDr. John Wooton (Author of “The Drummers Rudimental Reference Book”and“Dr. Throwdown’s Rudimental Remedies”, and head of percussion at The University of Southern Mississippi) and Harrell Bosarge, a former percussion instructor at the University of North Texaswho has played with artists such asVince Gill, Delbert McClinton, Freddy Hubbard, and theWoody Herman Big Band.

He has played and toured with independent and major label artists including Danielle Peck(Big Machine Records),Jason Jones(Warner Music),Meshach Jackson, and many others. In late 2008, Stephen began playing with an original project, Lovers and Liars. They signed withUniversal Republic Recordsbetween 2010 and 2011, had several songs featured on MTV, and has had the opportunity to share the stage with many great artists and bands. Stephen's current and past students having achieved or been featured onMTV, NBC, The Grammies, VH1, The Real World, the Dove Awards, and various college scholarships. In 2013 Stephen was part of a feature article in the October 2013 issue ofDRUM! Magazineentitled "The Drum Stars of You Tube".

He currently lives outside of Nashville, TN with his wife, two sons, and daughter.

Stephen proudly endorses: ZIldjian cymbals, Vic Firth drum sticks, Tama drums, Aquarian drumheads, Earthworks microphones, and Alclair In Ears.

You can find him at https://www.stephensdrumshed.com/

In this episode:

• Learn about how Stephen became a drum teacher.
• Why he developed his...]]>Stephen Taylor is the founder and owner of StephensDrumShed.com as well as the creator of the Drum Better Daily system. The website is membership based and offers a way to learn the drums online in an organized and goal oriented fashion. Since 2011 he has had thousands of drummers go through his online programs, books, and courses. In 2017 Stephen launched a drum lesson on demand TV channel with Comcast cable. He has a passionate focus to bring online drum education to drummers around the world. Stephen has written three drum method books and also offers downloadable video drum lesson packs and individual lessons on his site.

  Stephen began playing professionally at the age of 16. During his formative years, he studied under drumming phenom Henrique De Almeida (CurrentAssociate Professor of Percussion at Berklee College of Music). In his late teens and early twenties, he cut his teeth playing nightly in clubs on Bourbon Street, in New Orleans, LA. After three years of gigging up to ten hour days, he relocated to pursue his education. While obtaining his degree in Jazz Studies from the University of Southern Mississippi, he studied underDr. John Wooton (Author of “The Drummers Rudimental Reference Book”and“Dr. Throwdown’s Rudimental Remedies”, and head of percussion at The University of Southern Mississippi) and Harrell Bosarge, a former percussion instructor at the University of North Texaswho has played with artists such asVince Gill, Delbert McClinton, Freddy Hubbard, and theWoody Herman Big Band.

  He has played and toured with independent and major label artists including Danielle Peck(Big Machine Records),Jason Jones(Warner Music),Meshach Jackson, and many others. In late 2008, Stephen began playing with an original project, Lovers and Liars. They signed withUniversal Republic Recordsbetween 2010 and 2011, had several songs featured on MTV, and has had the opportunity to share the stage with many great artists and bands. Stephen's current and past students having achieved or been featured onMTV, NBC, The Grammies, VH1, The Real World, the Dove Awards, and various college scholarships. In 2013 Stephen was part of a feature article in the October 2013 issue ofDRUM! Magazineentitled "The Drum Stars of You Tube".

  He currently lives outside of Nashville, TN with his wife, two sons, and daughter.

  Stephen proudly endorses: ZIldjian cymbals, Vic Firth drum sticks, Tama drums, Aquarian drumheads, Earthworks microphones, and Alclair In Ears.

  You can find him at https://www.stephensdrumshed.com/

  In this episode:

  • Learn about how Stephen became a drum teacher.
  • Why he developed his course, The Art of Practice, for drummers and musicians.
    • To help his students learn how to practice effectively to get results.
    • To learn how to focus.
    • To learn what to work on in practice.
    • When to move on to the next lesson.
    
    
  • Why social media contributes to distraction and less ability to focus.
    • How he manages his engagement with social media to spend real time on work and leisure.
    
    
  • Defines deliberate practice - it is purposeful and systematic.
  • The essential components of deliberate practice
    • Motivation
    • Effort
    • Properly designed exercises which are also brief - at your level
    • Feedback loops (positive/reinforcing and negative/balancing/goal-seeking)
    • Repetition
    
    
  • "Practice killers" which prevent deliberate practice.
    • Distractions such as interruptions by family, social media, and other.
    
    
  • How engaging in deliberate and focused practice has improved other aspects of his life
  
  

  Practical Tips:

  Pick something you want to get better at doing.

  Establish a ritual to encourage it - Pick a trigger (a routine - a sequence of events that remain the same every time, a song like Stephen, or get comfortable in a particular space), breath work, and visualization (picture yourself accomplishing your goal successfully).

  Stick to your ritual for the next month and take notes. How often do you practice your goal. Put it a calendar and make notes about what works and what doesn’t.

  Resources:

  Books

  Deep Work by Cal Newport

  Effortless Mastery by Kenny Werner

  Practice Perfect by Lemov, Woolway, & Yezzi

  The one thing by Jay Papasan

  The distracted mind by Gazzaley and Rosen

  The talent code by Daniel Coyle

  The 80/20 principle by Richard Koch

  Daily rituals by Mason Currey

  Good to great by Jim Collins

  The art of learning by Josh Waitzkin

  Outliers by Malcolm Gladwell

  Zen and the art of motorcycle maintenance by Robert M. Pirsig*

  Article

  "The Role of Deliberate Practice in the Acquisition of Expert Performance" (professional paper) by Ericsson, Krampe, & Tesch-Romer

  Links

  How to Configure Your iPhone to Work for You and Not Against You by Coach Tony

  Zig Ziglar See You at the Top Talk

  Roy Baumeister Study of the Chocolate and Radish Experiment and Willpower

  How Meditation Benefits CEOs

  The Health Benefits of Urban Nature: How Much Do We Need?

  Physical Activity Improves Cognitive Function

  ]]>3831dccd-5ba2-4a38-9c76-9097f3386dfcWed, 18 Dec 2019 12:00:09 -050052:19falsefull111411141Stephen Taylor is the founder and owner of StephensDrumShed.com as well as the creator of the Drum Better Daily system. The website is membership based and offers a way to learn the drums online in an organized and goal oriented fashion, since 2011. Stephen developed a course entitled The Art of Practice for drummers in 2016. The main purpose of the course is to help create "a focused and productive practice routine that is guaranteed to help you see results". Although we are going to frame our discussion about being a better musician, the principles we are going to learn about will help us to get better at doing or learning anythingNadine KellyThe Mindful Minute - 5 Reasons Why Yoga is Great for WomenLadies, wondering if yoga is right for you? Here are Five Reasons Yoga is Great for Women!

  1. To improve Strength – A normal part of aging is losing muscle and bone mass. However, yoga has been shown to keep muscles and bones strong. As a bonus, certain poses, such as warriors, are empowering, providing mental stamina.

  2. To cultivate Peace through Self-Acceptance – In yoga, there is much room for self-reflection and learning honor personal truths. Getting to truly know oneself yields graceful aging, developing inner peace and accepting life as it changes. Finally, yoga practice can be a lifelong practice as the emphasis moves away from intensely physical to a more balanced and gentle practice.

  3. To promote Balance – Yoga encourages personal time; this is especially important for women, who are often caregivers who neglect themselves. The practice teaches that caregivers are more effective if self-care is a priority. Physical balance is also improved and maintained with yoga.

  4. To Receive Support from Community – Yoga means union. When a group of women come together to practice, there is the gift of shared understanding from other women. In class, there is opportunity to shed competition and to embrace supporting one another.

  5. To Improve Mood – Yoga is a proven and effective practice that decreases stress and anxiety as well as symptoms of PMS and menopause.

  ]]>Ladies, wondering if yoga is right for you? Here are Five Reasons Yoga is Great for Women!

  1. To improve Strength – A normal part of aging is losing muscle and bone mass. However, yoga has been shown to keep muscles and bones strong. As a bonus, certain poses, such as warriors, are empowering, providing mental stamina.

  2. To cultivate Peace through Self-Acceptance – In yoga, there is much room for self-reflection and learning honor personal truths. Getting to truly know oneself yields graceful aging, developing inner peace and accepting life as it changes. Finally, yoga practice can be a lifelong practice as the emphasis moves away from intensely physical to a more balanced and gentle practice.

  3. To promote Balance – Yoga encourages personal time; this is especially important for women, who are often caregivers who neglect themselves. The practice teaches that caregivers are more effective if self-care is a priority. Physical balance is also improved and maintained with yoga.

  4. To Receive Support from Community – Yoga means union. When a group of women come together to practice, there is the gift of shared understanding from other women. In class, there is opportunity to shed competition and to embrace supporting one another.

  5. To Improve Mood – Yoga is a proven and effective practice that decreases stress and anxiety as well as symptoms of PMS and menopause.

  ]]>e83c0dad-7863-4b1d-a069-88033a4b3812Wed, 11 Dec 2019 12:00:11 -050001:57falsefull111311131Ladies, wondering if yoga is right for you? Here are Five Reasons Yoga is Great for Women!Nadine Kelly“What’s Good for the Heart is Good for the Brain” with Dr. Dianne McCaugheyDianne McCaughey Ph.D. with a concentration in Gerontology is an international speaker, author, consultant, master trainer and presenter who has traveled the world touching lives and emphasizing optimal wellness of the mind, body and spirit. As a gerontologist, her expertise is successful aging in all domains. The two books she has authored are designed to coach individuals on mental and emotional wellness, as well as physical health to help them age with grace and vigor. Her mission and purpose is to educate, inspire and empower people to be the best they can be.

  Dianne is an award winning fitness specialist with 30 plus years experience in personal training, group exercise, coaching, and post-rehabilitation. She is a master trainer for multiple companies including: The American Council on Exercise (ACE), The Functional Aging Institute (FAI), and the International Sport and Conditioning Association (ISCA). You can email her at drdimc@bellsouth.net.

  In this episode, Dr. Dianne:

  • Differentiates normal cognitive decline from pathological decline. We all experience normal decline with age, but pathological decline can be sudden and interferes with activities of daily living. Be sure to see your doctor for evaluation if you are concerned. Don't let fear stop you.
  • Defines neuroplasticity and lifestyle choices impact it.
    • Positive factors - getting enough sleep, exercise (aerobic and strength), having a positive attitude, and brain stimulation exercises that are complex.
    
    
  • Explains why it is more impactful for your brain health to combine cognitive and physical exercise.
  • States how science demonstrates that exercise is good for the brain.
    • When the heart is working well, we get healthy blood flow to the brain.
    • We keep our hearts healthy with regular aerobic exercise - 150 minutes per week of moderate activity.
    • Aerobic exercise increases endorphins, thereby decreases depression.
    • Aerobic exercise benefits the hippocampus, responsible for memory, learning, and emotions.
    • Aerobic exercise increases BDNF (brain derived neurotropic factor).
    • The Alzheimers Association found that by decreasing cardiovascular risk factors (e.g. obesity, diabetes, hypertension, hypercholesterolemia, smoking cessation) we can see improvement in cognitive decline.
    • Resistance training can be considered a form of cognitive exercise because it requires focus on form.
    • Resistance training increases IGF-1 (insulin like growth factor 1) which helps with protein synthesis, insulin sensitivity, and fat uptake.
    
    
  • Explains how our attention changes as we get older
    • Selective attention is slightly decreased with age (paying attention to one thing with distractions).
    • Multitasking moderately declines with age, so we should decrease the number of tasks at once.
    • Switching attention decreases the most with age - switching from task to task.
    
    
  • Recommends cognitive and physical training approximately 3 times per week, 40 minutes per session. Results may take 3-6 months to see changes.
  • Walks us through specific examples of cognitive exercise.
  • First, she specifies that we should start in our sixth decade.
  • She evaluates the client and designs individualized programs.
    • Factors
      • Physical fitness, cognitive status, how much time the client has, the time the client is willing to put in to homework.
      • Functional Aging Institute variables to assess impairment - cardiovascular, muscular strength, cognition, balance, mobility, and neuromuscular.It’s important to avoid frustration, ensure the exercises are not too easy, and are challenging.
      • Frustration negatively impacts neuroplasticity.
      
      
    
    
  • States that exercises should have high benefit and low risk to]]>Dianne McCaughey Ph.D. with a concentration in Gerontology is an international speaker, author, consultant, master trainer and presenter who has traveled the world touching lives and emphasizing optimal wellness of the mind, body and spirit. As a gerontologist, her expertise is successful aging in all domains. The two books she has authored are designed to coach individuals on mental and emotional wellness, as well as physical health to help them age with grace and vigor. Her mission and purpose is to educate, inspire and empower people to be the best they can be.

    Dianne is an award winning fitness specialist with 30 plus years experience in personal training, group exercise, coaching, and post-rehabilitation. She is a master trainer for multiple companies including: The American Council on Exercise (ACE), The Functional Aging Institute (FAI), and the International Sport and Conditioning Association (ISCA). You can email her at drdimc@bellsouth.net.

    In this episode, Dr. Dianne:

    • Differentiates normal cognitive decline from pathological decline. We all experience normal decline with age, but pathological decline can be sudden and interferes with activities of daily living. Be sure to see your doctor for evaluation if you are concerned. Don't let fear stop you.
    • Defines neuroplasticity and lifestyle choices impact it.
      • Positive factors - getting enough sleep, exercise (aerobic and strength), having a positive attitude, and brain stimulation exercises that are complex.
      
      
    • Explains why it is more impactful for your brain health to combine cognitive and physical exercise.
    • States how science demonstrates that exercise is good for the brain.
      • When the heart is working well, we get healthy blood flow to the brain.
      • We keep our hearts healthy with regular aerobic exercise - 150 minutes per week of moderate activity.
      • Aerobic exercise increases endorphins, thereby decreases depression.
      • Aerobic exercise benefits the hippocampus, responsible for memory, learning, and emotions.
      • Aerobic exercise increases BDNF (brain derived neurotropic factor).
      • The Alzheimers Association found that by decreasing cardiovascular risk factors (e.g. obesity, diabetes, hypertension, hypercholesterolemia, smoking cessation) we can see improvement in cognitive decline.
      • Resistance training can be considered a form of cognitive exercise because it requires focus on form.
      • Resistance training increases IGF-1 (insulin like growth factor 1) which helps with protein synthesis, insulin sensitivity, and fat uptake.
      
      
    • Explains how our attention changes as we get older
      • Selective attention is slightly decreased with age (paying attention to one thing with distractions).
      • Multitasking moderately declines with age, so we should decrease the number of tasks at once.
      • Switching attention decreases the most with age - switching from task to task.
      
      
    • Recommends cognitive and physical training approximately 3 times per week, 40 minutes per session. Results may take 3-6 months to see changes.
    • Walks us through specific examples of cognitive exercise.
    • First, she specifies that we should start in our sixth decade.
    • She evaluates the client and designs individualized programs.
      • Factors
        • Physical fitness, cognitive status, how much time the client has, the time the client is willing to put in to homework.
        • Functional Aging Institute variables to assess impairment - cardiovascular, muscular strength, cognition, balance, mobility, and neuromuscular.It’s important to avoid frustration, ensure the exercises are not too easy, and are challenging.
        • Frustration negatively impacts neuroplasticity.
        
        
      
      
    • States that exercises should have high benefit and low risk to the individual.
    • We need 7 hugs a day, according to research.
    • The Functional Aging Institute has a Brain Health Trainer Certification program for trainers who are interested.
       
    
    

    Practical Tips:

    Ask your trainer about adding cognitive exercises to your routine. See your doctor to make sure you are keeping your heart and muscles healthy to optimize your brain health. Ask your doctor to assess your brain health. As Dianne said, “It’s never too late however, it’s never too early to get started."

    
    Resources:

    She has a book entitled, "Why You Are: Your Universal Reality: A Roadmap to Discovering Who You Were Meant to Be"

    https://www.cnn.com/2019/09/17/health/alzheimers-aerobic-exercise-wellness/index.html

    ]]>d977d505-aff5-47a9-9924-30c2a08b7b13Wed, 04 Dec 2019 14:16:18 -050049:26falsefull111211121ACE Master trainer and gerontologist Dr. Dianne McCaughey specializes in keeping older adults active. In this episode, she discusses scientifically proven fun and simple exercise strategies to reduce cognitive decline. Who doesn’t want to improve her memory? Nadine KellyThe Mindful Minute - Deep Breathing for a Calm State of MindThe benefits of slow and deep breathing abound.  When we draw the attention to the breath, we encourage a calm state by activating the parasympathetic nervous system - the part of the nervous system responsible for the rest and digest state.  If however, we breathe quickly, the opposing sympathetic nervous system takes over, encouraging a fight or flight response. A calm resting state leads to clear and informed thinking, better focus, and more time to respond to life rather than constantly react without control.

    Choose to lie down comfortably or sit in mountain pose. Notice the rise and fall of your abdomen to your chest as you inhale and exhale respectfully, breathing through your nose. After a few breaths, begin a comfortable count, equal on the inhale and exhale. Slowly lengthen the count, inhaling to your highest number and exhaling to that same number. Notice your physical, mental, and energetic sensations without judgment.

    ]]>The benefits of slow and deep breathing abound.  When we draw the attention to the breath, we encourage a calm state by activating the parasympathetic nervous system - the part of the nervous system responsible for the rest and digest state.  If however, we breathe quickly, the opposing sympathetic nervous system takes over, encouraging a fight or flight response. A calm resting state leads to clear and informed thinking, better focus, and more time to respond to life rather than constantly react without control.

    Choose to lie down comfortably or sit in mountain pose. Notice the rise and fall of your abdomen to your chest as you inhale and exhale respectfully, breathing through your nose. After a few breaths, begin a comfortable count, equal on the inhale and exhale. Slowly lengthen the count, inhaling to your highest number and exhaling to that same number. Notice your physical, mental, and energetic sensations without judgment.

    ]]>a8744572-ca77-4470-b403-fbc1fccde22cWed, 27 Nov 2019 12:00:02 -050001:43falsefull111111111Use this breathing technique to relieve stress and induce calm.Nadine KellyHolistic Nutritionist Teri Mosey - Developing a Personal Relationship with FoodTeri Mosey has her Masters degree in Exercise Physiology, completed a chef training program, and earned a PhD in Holistic Nutrition.

    In this follow-up episode, Teri:

    • Re-acquaints us with the definition of holistic nutrition - food is more than calories; we need to look at food in the context of an individual - their digestive health, immune status, stress level, emotional stability, and beliefs about the food they are eating.
    • From her book: “Genes are not self-activating, meaning they cannot turn themselves on and off. Instead, proteins that are triggered by environmental signals determine which genes will be expressed to determine health or disease. These environmental signals can be in the form of our thoughts, emotions, nutrition lifestyle choices, and stress management.” - Teri speaks about epigenetics, the study of how our environment influences our genes. Our lifestyle choices which impact our genes include diet, sleep, exercise, etc.
    • Teri advocates eating in a sustainable way by avoiding dieting.
      • She cautions joining “programs” because they are temporary and guided by someone else.
      • She says there is no quick fix. Once we stop dieting, we not only regain the weight, but more due to set point.
      • She points out that in a diet culture, when we see food, we associate it with “diet” and weight. In doing so, we are tying our self worth and confidence to how we look to determine our happiness.
      
      
    • She states that food is not only what is on the plate, but also how we create community.
    • Teri outlines the three stages of developing our relationship with food - 1. Food beyond the calorie (physically, energetically, and emotionally), 2. Eating in Sync with the Seasons, and 3. Spiritual (Let Food Align You with Your Source).
    • She cautions against treating symptoms. We need preventive care; focusing on the root causes of illness.
    • She discusses the first two stages of developing a relationship with food in her book.
      • Stage 1 - Food Beyond the Calorie -
        • Food has inherent flavors, increase or decrease inflammation and acidity, and can be warming or cooling.
        
        
      • Stage 2 - Eating with the Seasons - Pay attention to what foods are plentiful in the grocery store in season.
      
      
    • Our nutrition is always evolving - Illness, training for a marathon, changing life cycles, etc. will change how we need to eat.
    • Why are diets seductive?
      • Marketing influences us. Change is hard.
      • Bypassing life, diets act as a distraction from things that are out of control in life.
      
      
    • For the holidays - Give yourself permission to eat what you like. Therefore, you will not have resentment and you will eat less of it. Make the gatherings about being with people. Eat mindfully and with love to eat with your friends. Be present.
    
    

    Practical Tips:

    Teri encourages us to heal ourselves in the kitchen so that we may treat ourselves well in our daily lives.

    
    
    
    ]]>Teri Mosey has her Masters degree in Exercise Physiology, completed a chef training program, and earned a PhD in Holistic Nutrition.

    In this follow-up episode, Teri:

    • Re-acquaints us with the definition of holistic nutrition - food is more than calories; we need to look at food in the context of an individual - their digestive health, immune status, stress level, emotional stability, and beliefs about the food they are eating.
    • From her book: “Genes are not self-activating, meaning they cannot turn themselves on and off. Instead, proteins that are triggered by environmental signals determine which genes will be expressed to determine health or disease. These environmental signals can be in the form of our thoughts, emotions, nutrition lifestyle choices, and stress management.” - Teri speaks about epigenetics, the study of how our environment influences our genes. Our lifestyle choices which impact our genes include diet, sleep, exercise, etc.
    • Teri advocates eating in a sustainable way by avoiding dieting.
      • She cautions joining “programs” because they are temporary and guided by someone else.
      • She says there is no quick fix. Once we stop dieting, we not only regain the weight, but more due to set point.
      • She points out that in a diet culture, when we see food, we associate it with “diet” and weight. In doing so, we are tying our self worth and confidence to how we look to determine our happiness.
      
      
    • She states that food is not only what is on the plate, but also how we create community.
    • Teri outlines the three stages of developing our relationship with food - 1. Food beyond the calorie (physically, energetically, and emotionally), 2. Eating in Sync with the Seasons, and 3. Spiritual (Let Food Align You with Your Source).
    • She cautions against treating symptoms. We need preventive care; focusing on the root causes of illness.
    • She discusses the first two stages of developing a relationship with food in her book.
      • Stage 1 - Food Beyond the Calorie -
        • Food has inherent flavors, increase or decrease inflammation and acidity, and can be warming or cooling.
        
        
      • Stage 2 - Eating with the Seasons - Pay attention to what foods are plentiful in the grocery store in season.
      
      
    • Our nutrition is always evolving - Illness, training for a marathon, changing life cycles, etc. will change how we need to eat.
    • Why are diets seductive?
      • Marketing influences us. Change is hard.
      • Bypassing life, diets act as a distraction from things that are out of control in life.
      
      
    • For the holidays - Give yourself permission to eat what you like. Therefore, you will not have resentment and you will eat less of it. Make the gatherings about being with people. Eat mindfully and with love to eat with your friends. Be present.
    
    

    Practical Tips:

    Teri encourages us to heal ourselves in the kitchen so that we may treat ourselves well in our daily lives.

    
    
    
    ]]>23259673-60c7-4f15-a320-83a406a8baf6Wed, 20 Nov 2019 12:00:13 -050041:34falsefull111011101Holistic Nutritionist and Author of "The Hidden Messages in Food" Teri has her Masters degree in Exercise Physiology, completed a chef training program, and earned a PhD in Holistic Nutrition. She returns to the show to discuss her book, sharing how to develop and have a personal relationship with food. This episode is just in time for the holiday season!Nadine KellyThe Mindful Minute - Nutrition Tips for the Holidays by Teri MoseyDuring this holiday season, I would like to encourage you to explore your relationship with food by sharing these simple tips by Holistic nutritionist Teri Mosey.
    1. Watch your emotions before, during, and after you sit down to a meal.
    2. Pick a variety of foods. Start slowly and add a new fruit or vegetable to your diet this week or month.
    3. Focus on plant-based food as they are prebiotics, food for the healthy bacteria in your gut.
    4. By eating a plant-focused diet with variety, you are increasing your fiber intake, which is great for your digestion. 
    
    

    The Hidden Messages in Food: Use Your Relationship with Food to Unlock Your True Potential by Teri Mosey

    ]]>During this holiday season, I would like to encourage you to explore your relationship with food by sharing these simple tips by Holistic nutritionist Teri Mosey.
    1. Watch your emotions before, during, and after you sit down to a meal.
    2. Pick a variety of foods. Start slowly and add a new fruit or vegetable to your diet this week or month.
    3. Focus on plant-based food as they are prebiotics, food for the healthy bacteria in your gut.
    4. By eating a plant-focused diet with variety, you are increasing your fiber intake, which is great for your digestion. 
    
    

    The Hidden Messages in Food: Use Your Relationship with Food to Unlock Your True Potential by Teri Mosey

    ]]>c46e6eb0-8539-4d31-a85b-8293b8229b03Wed, 13 Nov 2019 12:00:15 -050001:09falsefull110911091During this holiday season, I would like to encourage you to explore your relationship with food by sharing these simple tips by Holistic nutritionist Teri Mosey.Nadine KellyBonus Episode: Dr. Thalia Bishop Update - On Navigating AnxietyDr. Thalia Bishop was a previous guest on the podcast. She talked to us about how she navigates living with anxiety with integrity. Her episode was one of the top ten most popular episodes! She graciously agreed to return for this bonus update to share how she is doing and to share tips to ameliorate the symptoms of anxiety.

    Dr. Bishop highlights how exercise has a tremendous impact on how she manages her anxiety. Here is a resource from Harvard Health about how exercise is a key non-medical method to ameliorating the symptoms of anxiety.

    Please listen to her episode if you have not yet had the chance here.

     

    ]]>Dr. Thalia Bishop was a previous guest on the podcast. She talked to us about how she navigates living with anxiety with integrity. Her episode was one of the top ten most popular episodes! She graciously agreed to return for this bonus update to share how she is doing and to share tips to ameliorate the symptoms of anxiety.

    Dr. Bishop highlights how exercise has a tremendous impact on how she manages her anxiety. Here is a resource from Harvard Health about how exercise is a key non-medical method to ameliorating the symptoms of anxiety.

    Please listen to her episode if you have not yet had the chance here.

     

    ]]>91002fd5-49d9-4006-86de-82bdf4472400Tue, 12 Nov 2019 12:00:09 -050012:10falsebonus111Dr. Thalia Bishop was a previous guest on the podcast. She talked to us about how she navigates living with anxiety with integrity. Her episode was one of the top ten most popular episodes! She graciously agreed to return for this bonus update to share how she is doing and to share tips to ameliorate the symptoms of anxiety.Nadine KellyHolistic Nutritionist Teri Mosey - The Food and Chronic Inflammation ConnectionTeri Mosey, PhD, is an international speaker, wellness consultant, and author of The Hidden Messages in Food. With twenty five years’ experience in the health and wellness industry and a unique pedigree of education, Teri is helping others heal from chronic health struggles, start feeling good again, and create lifestyles to sustain it. What makes Teri’s approach unique is the holistic perspective she uses, drawing from Eastern wisdom and Western science—seeing health in context to the whole being; physically and energetically. The intention in all that she shares is to inspire, educate, and support others toward becoming the best version of themselves. Connect with Teri at www.terimosey.com.

    In this episode, Teri:

    • Defines holistic nutrition and why she decided to study it
    • Talks about how we have a unique and personal relationship with food
    • Teaches that our relationship with food is not static
    • Explains why a plant centered diet is not a fad diet
    • Encourages us to step away from labeling how we eat
    • Explains how a plant centered diet affects the inflammatory response
    • Specifies pro-inflammatory foods
      • Land animals
      • Processed food
      
      
    • Talks about how to recognize inflammatory conditions
    • Teaches us how to keep our immune systems healthy with diet by eating a variety of colorful, plant-based foods
    • Discusses our microbiome(our unique bacteria in our gastrointestinal tracts and on our skin), why we need it, what it does, and how to keep it healthy
    • The benefits of probiotics and probiotics
    • Invites us to eat mindfully
    
    

    Practical Tip:
    Read Teri's book (link below) in anticipation of the next episode.

    Resources:

    Click here to purchase her book, “The Hidden Messages in Food; Use Your Relationship with Food to Unlock Your True Potential”

    *Note - the article cannot be shared here due to contractual reasons, but feel free to contact Teri with questions and refer to her book for more information.

    To read more about the diet and inflammation:

    https://www.cambridge.org/core/journals/british-journal-of-nutrition/article/lowgrade-inflammation-diet-composition-and-health-current-research-evidence-and-its-translation/6B2D26F3FA0E0B1D8E8BD77DA2A9F4C1

    https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4578152/

    https://www.sciencedirect.com/science/article/pii/S0002934314008572

    ]]>Teri Mosey, PhD, is an international speaker, wellness consultant, and author of The Hidden Messages in Food. With twenty five years’ experience in the health and wellness industry and a unique pedigree of education, Teri is helping others heal from chronic health struggles, start feeling good again, and create lifestyles to sustain it. What makes Teri’s approach unique is the holistic perspective she uses, drawing from Eastern wisdom and Western science—seeing health in context to the whole being; physically and energetically. The intention in all that she shares is to inspire, educate, and support others toward becoming the best version of themselves. Connect with Teri at www.terimosey.com.

    In this episode, Teri:

    • Defines holistic nutrition and why she decided to study it
    • Talks about how we have a unique and personal relationship with food
    • Teaches that our relationship with food is not static
    • Explains why a plant centered diet is not a fad diet
    • Encourages us to step away from labeling how we eat
    • Explains how a plant centered diet affects the inflammatory response
    • Specifies pro-inflammatory foods
      • Land animals
      • Processed food
      
      
    • Talks about how to recognize inflammatory conditions
    • Teaches us how to keep our immune systems healthy with diet by eating a variety of colorful, plant-based foods
    • Discusses our microbiome(our unique bacteria in our gastrointestinal tracts and on our skin), why we need it, what it does, and how to keep it healthy
    • The benefits of probiotics and probiotics
    • Invites us to eat mindfully
    
    

    Practical Tip:
    Read Teri's book (link below) in anticipation of the next episode.

    Resources:

    Click here to purchase her book, “The Hidden Messages in Food; Use Your Relationship with Food to Unlock Your True Potential”

    *Note - the article cannot be shared here due to contractual reasons, but feel free to contact Teri with questions and refer to her book for more information.

    To read more about the diet and inflammation:

    https://www.cambridge.org/core/journals/british-journal-of-nutrition/article/lowgrade-inflammation-diet-composition-and-health-current-research-evidence-and-its-translation/6B2D26F3FA0E0B1D8E8BD77DA2A9F4C1

    https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4578152/

    https://www.sciencedirect.com/science/article/pii/S0002934314008572

    ]]>ebf6d3f0-7c3f-4e8c-958b-e1b35f00cb9cWed, 06 Nov 2019 12:00:07 -050035:29falsefull110811081Teri Mosey has her Masters degree in Exercise Physiology, completed a chef training program, and earned a PhD in Holistic Nutrition. I reached out to Teri after reading her article in the IDEA Fitness Journal about the connection between food and chronic inflammation. The article is a beautifully written piece detailing why a plant-centered diet (one heavily focused on eating primarily fruits and vegetables) is not only best to prevent chronic diseases such as hypertension, diabetes, heart disease, but is also good for your gut.Nadine KellyA Yoga Practice at the Kitchen Counter to Improve BalanceYOGA PRACTICE FOR BALANCE IN YOUR KITCHEN

    EVIDENCE:

    According to a Harvard Health Publishing article, certain medications affect your balance (anti-depressants, heart medications, blood pressure lowering medications, diabetes medications…to name a few). More medications mean more side effects, increasing the risk of falling. This is especially worse in elders, whose bodies metabolize drugs differently with age.  Adults over 65 have been reported to take at least three prescription medications in a month!

    PRACTICAL TIPS - Talk to your internal medicine or family practice doctor about your medications both prescription and non-prescription to make sure everything is up to date.

    This information inspired this practice with my students - in a chair and at your kitchen counter… Be sure to wear comfortable clothes, practice in your sturdy shoes or bare feet (be safe!), and have water available to stay hydrated.

    BREATH WORK - Sit in mountain pose (feet flat on the floor and parallel to each other, knees over ankles, hips under shoulders, back straight, shoulders relaxed, top of head touching the ceiling, and your head suspended over the center of your pelvis with your eyes straight ahead). Breathe in and out through your nose for a few moments. Notice …without judgment…your physical, mental, emotional, and energetic sensations.  (pause)  Notice the gentle rise and fall of your abdomen and your chest as you breathe in and out, respectively.  (pause)  Place one hand on your abdomen and one on your chest. Imagine a tear drop shaped balloon surrounding your abdomen and chest, tied between your collar bones. As you inhale, fill your balloon from its widest part in your abdomen up to your chest. As you exhale, deflate your balloon from chest to abdomen, drawing your navel in towards your spine.  (pause).

    Let go of your balloon and place your hands on your lap. Set your intention for practice today by filling in the blank at the end of this sentence…”I am…” Inhale your intention and exhale to let it go.

    WARM UP

    Neck Stretches - Rotate your head in one direction 3-5 times then change directions 3-5 times.

    Place your fingertips on your shoulders and using the elbows as paintbrushes, make circles backwards 5-10 times, then forward 5- 10 times.

    Lengthen your arms by your sides and turn your palms forward. Touch your shoulders with your fingers as you inhale and exhale to lengthen your arms, 10 times.

    Bring both arms to shoulder height straight ahead with palms facing each other.

    Open your arms to the sides on the inhale stretching your chest and exhale palms together, stretching your between your shoulder blades, 5-10 times.

    Lift both arms to the ceiling with the arms parallel and palms facing each other on the inhale, and exhale hands to lap, 5-10 times.

    Interlace your fingers and reaching for the ceiling, pressing your palms upwards.  Inhale to sit tall.  Exhale. Inhale and stretch from hip to hand to the right into side bend, looking up at the ceiling away from your side bend. Exhale to straighten. Inhale to the left, looking away from your side bend to the right at the ceiling.  If interlaced hands are uncomfortable, then place your fingertips on your shoulders and lift elbows to ceiling. Perform 5-10 per side.

    With your hands on the lap and feet wider than hip width apart, rotate your torso in one direction, keeping your head and neck in line with the spine 5-10 times, then change directions 5-10 times. Exhale and squeeze the navel to spine when leaning forward and inhale when leaning back.

    With your hands on your lap and feet back to mountain pose, round your back like a cat on the exhale, looking toward your navel. then look up at...]]>YOGA PRACTICE FOR BALANCE IN YOUR KITCHEN

    EVIDENCE:

    According to a Harvard Health Publishing article, certain medications affect your balance (anti-depressants, heart medications, blood pressure lowering medications, diabetes medications…to name a few). More medications mean more side effects, increasing the risk of falling. This is especially worse in elders, whose bodies metabolize drugs differently with age.  Adults over 65 have been reported to take at least three prescription medications in a month!

    PRACTICAL TIPS - Talk to your internal medicine or family practice doctor about your medications both prescription and non-prescription to make sure everything is up to date.

    This information inspired this practice with my students - in a chair and at your kitchen counter… Be sure to wear comfortable clothes, practice in your sturdy shoes or bare feet (be safe!), and have water available to stay hydrated.

    BREATH WORK - Sit in mountain pose (feet flat on the floor and parallel to each other, knees over ankles, hips under shoulders, back straight, shoulders relaxed, top of head touching the ceiling, and your head suspended over the center of your pelvis with your eyes straight ahead). Breathe in and out through your nose for a few moments. Notice …without judgment…your physical, mental, emotional, and energetic sensations.  (pause)  Notice the gentle rise and fall of your abdomen and your chest as you breathe in and out, respectively.  (pause)  Place one hand on your abdomen and one on your chest. Imagine a tear drop shaped balloon surrounding your abdomen and chest, tied between your collar bones. As you inhale, fill your balloon from its widest part in your abdomen up to your chest. As you exhale, deflate your balloon from chest to abdomen, drawing your navel in towards your spine.  (pause).

    Let go of your balloon and place your hands on your lap. Set your intention for practice today by filling in the blank at the end of this sentence…”I am…” Inhale your intention and exhale to let it go.

    WARM UP

    Neck Stretches - Rotate your head in one direction 3-5 times then change directions 3-5 times.

    Place your fingertips on your shoulders and using the elbows as paintbrushes, make circles backwards 5-10 times, then forward 5- 10 times.

    Lengthen your arms by your sides and turn your palms forward. Touch your shoulders with your fingers as you inhale and exhale to lengthen your arms, 10 times.

    Bring both arms to shoulder height straight ahead with palms facing each other.

    Open your arms to the sides on the inhale stretching your chest and exhale palms together, stretching your between your shoulder blades, 5-10 times.

    Lift both arms to the ceiling with the arms parallel and palms facing each other on the inhale, and exhale hands to lap, 5-10 times.

    Interlace your fingers and reaching for the ceiling, pressing your palms upwards.  Inhale to sit tall.  Exhale. Inhale and stretch from hip to hand to the right into side bend, looking up at the ceiling away from your side bend. Exhale to straighten. Inhale to the left, looking away from your side bend to the right at the ceiling.  If interlaced hands are uncomfortable, then place your fingertips on your shoulders and lift elbows to ceiling. Perform 5-10 per side.

    With your hands on the lap and feet wider than hip width apart, rotate your torso in one direction, keeping your head and neck in line with the spine 5-10 times, then change directions 5-10 times. Exhale and squeeze the navel to spine when leaning forward and inhale when leaning back.

    With your hands on your lap and feet back to mountain pose, round your back like a cat on the exhale, looking toward your navel. then look up at the ceiling while lifting your chest and squeezing your shoulder blades together on the inhale, 5-10 times.

    Sit straight with the feet flat, rock the feet forward and back, balls to heels 10-20 times, rock the feet away from one another 10-20 times, then rock the feet side to side like windshield wipers 10-20 times.

    Inhale and reach both arms to ceiling and exhale to hug the right knee into the chest. Be sure to keep your back from rounding and sit tall and shoulders relaxed away from your ears. Inhale to lift arms to ceiling and exhale to hug the left knee into the chest.  Repeat 5-10 times per side.

    Bend your elbows by your sides and twist side to side, exhaling as you twist and turning your head in the same direction as the twist. Inhale out of the twist. Repeat 5-10 times per side.

    SUN SALUTATIONS

    PART ONE

    Stand in front of the kitchen counter, in mountain pose with both hands resting lightly on the countertop.

    Inhale right arm overhead to upward salute.

    Exhale to the left, stretching the right side of your body.

    Inhale to upward salute.

    Exhale right hand to counter.

    Inhale left arm overhead upward salute.

    Exhale to the right, stretching the left side of your body.

    Inhale to upward salute.

    Exhale left hand to counter.

    Inhale both arms up and exhale as you hinge at your hips and walk back to half fold (arms straight, hands on counter, back flat, head between your upper arms). Make sure your legs are straight and your abdominal and quadricep muscles are engaged.

    Inhale to walk forward, lift your arms to upward salute.

    Exhale hands to counter.

    Repeat steps 1-12, 3-10 times.

    PART TWO

    From mountain pose with your hands on the counter, exhale to step your left foot way back, keeping the left heel pointing up at the ceiling, and bending the right knee over the ankle. Don’t let your knee go past your toes! Don’t worry if it takes you time to get your left foot back.

    Inhale in right lunge and lift the right arm to ceiling.

    Exhale as you bring your right hand back to the counter, hinge at your hips and step your right foot back so that it is next to your left foot to half fold (arms straight, hands on counter, back flat, head between your upper arms). Make sure your legs are straight and your abdominal and quadricep muscles are engaged.

    Inhale to step the left foot forward, knee over ankle, right leg engaged and pressing through a lifted heel, lifting your left hand at the very end of the inhale.

    Exhale as you bring your left hand back to the counter and hinge at your hips and step back to half fold (arms straight, hands on counter, back flat, head between your upper arms). Make sure your legs are straight and your abdominal and quadricep muscles are engaged.

    Inhale to walk forward, then lift both arms to the ceiling in upward salute.

    Exhale hands to counter, mountain pose.

    Repeat steps 1-7, except start with stepping the right foot back first.

    BALANCE PRACTICE

    Front snap kicks - Stand so that your left side is next to the counter. Inhale and shift your weight to your left leg and lift your right foot off of the floor so that your thigh is parallel to the floor. Exhale to bend your knee, push through your heel, curl your toes into your shin, straightening your leg without locking your knee and inhale to release that leg and put the right foot down on the floor. Make sure your upper body remains still (don’t rock back.). Repeat ten times.

    Face your counter and inhale to upward salute and exhale hands to counter.

    Change sides.

    RELAX

    Sit in a chair and breathe quietly for a few moments, observing physical, mental, emotional, and energetic sensations without judgment.

    MEDITATE

    Sit in mountain pose with your hands resting on your lap with your palms up. Focus on the movement of your breath in and out of your nostrils. If your mind wanders (this is normal), gently bring your focus back to your breath. (one minute).

    Namaste…

    ]]>badebfcf-ca65-4f22-8794-00c620ed81c1Wed, 30 Oct 2019 11:00:05 -050036:03falsefull110711071According to a Harvard Health Publishing article, certain medications affect your balance (anti-depressants, heart medications, blood pressure lowering medications, diabetes medications…to name a few). More medications mean more side effects, increasing the risk of falling. This is especially worse in elders, whose bodies metabolize drugs differently with age. Adults over 65 have been reported to take at least three prescription medications in a month! This information inspired this practice with my students - in a chair and at your kitchen counter… Be sure to wear comfortable clothes, practice in your sturdy shoes or bare feet (be safe!), and have water available to stay hydrated.Nadine KellyThe Mindful Minute - Got Diabetes? Let's Move Part 2In the last episode of the Mindful Minute, we learned that light and consistent activity is good for people with type 2 diabetes - both aerobic and resistance exercises. If you haven’t listened to it, please go back. We practiced 1/2 squats in that episode. Let’s do knee raises today.

    Stand in mountain pose, next to a sturdy chair or wall. Stand with your left side next to the wall at a comfortable distance, so that when you place your fingertips on the wall, your elbow is bent. Shift your weight to your left leg on an inhale. Exhale, and lift your right knee no higher than hip height, keeping your upper body from rocking back. Inhale to lower your right foot. Repeat up to 15 times, then switch sides.

    Don’t forget - the guideline is 3 minutes of activity for every 30 minutes of sitting.

    RESOURCES:

    Physical Activity/Exercise and Diabetes: A Position Statement of the American Diabetes Association by Colberg et al, Nov 2016

    Benefits for Type 2 Diabetes of Interrupting Prolonged Sitting With Brief Bouts of Light Walking or Simple Resistance Activities by Dempsey et al., June 2016

    ]]>In the last episode of the Mindful Minute, we learned that light and consistent activity is good for people with type 2 diabetes - both aerobic and resistance exercises. If you haven’t listened to it, please go back. We practiced 1/2 squats in that episode. Let’s do knee raises today.

    Stand in mountain pose, next to a sturdy chair or wall. Stand with your left side next to the wall at a comfortable distance, so that when you place your fingertips on the wall, your elbow is bent. Shift your weight to your left leg on an inhale. Exhale, and lift your right knee no higher than hip height, keeping your upper body from rocking back. Inhale to lower your right foot. Repeat up to 15 times, then switch sides.

    Don’t forget - the guideline is 3 minutes of activity for every 30 minutes of sitting.

    RESOURCES:

    Physical Activity/Exercise and Diabetes: A Position Statement of the American Diabetes Association by Colberg et al, Nov 2016

    Benefits for Type 2 Diabetes of Interrupting Prolonged Sitting With Brief Bouts of Light Walking or Simple Resistance Activities by Dempsey et al., June 2016

    ]]>93678f6f-459e-4c59-b3b5-ee518ecf0407Wed, 23 Oct 2019 11:00:08 -050001:31falsefull110611061In the last episode of the Mindful Minute, we learned that light and consistent activity is good for people with type 2 diabetes - both aerobic and resistance exercises. If you haven’t listened to it, please go back. We practiced 1/2 squats in that episode. Let’s do knee raises today.Nadine Kelly"Our Beauty Doesn't Go Away, It Evolves" - Rachel LankesterRachel Lankester is the founder of Magnificent Midlife, an online hub and global community celebrating and empowering women in midlife and beyond. After struggling with an early menopause at 41 and a lengthy period of soul-searching, she scratched her own itch and created what would have helped her, but which she couldn't find at the time. Rachel runs an online magazine The Mutton Club, a monthly online membership the Magnificent Midlife Members Club, a podcast Magnificent Midlife and is also a midlife mentor. You can find out more about her work at https://magnificentmidlife.com/

    In this episode, Rachel talks about:

    • How an early menopause galvanized her to start her Magnificent Midlife community
    • The challenges women face as we age
    • How we can reframe midlife in a more positive light
    • Why she loves getting older
    • Examples of inspirational women who have been guests on her podcast and their new ventures later in life
    • And more…
    
    

    This week’s Practical Tip:This week, challenge yourself to become aware of limiting thoughts when it comes to aging, whether it is about you or another person. Invite yourself to notice those thoughts and feelings with kindness and without judgement. Be curious and ask yourself if your thoughts are true. Ponder the following quote by the author Eckhart Tolle - “The most decisive event in your life is when you discover you are not your thoughts or emotions. Instead, you can be present as the awareness behind the thoughts and emotions.”

    ]]>Rachel Lankester is the founder of Magnificent Midlife, an online hub and global community celebrating and empowering women in midlife and beyond. After struggling with an early menopause at 41 and a lengthy period of soul-searching, she scratched her own itch and created what would have helped her, but which she couldn't find at the time. Rachel runs an online magazine The Mutton Club, a monthly online membership the Magnificent Midlife Members Club, a podcast Magnificent Midlife and is also a midlife mentor. You can find out more about her work at https://magnificentmidlife.com/

    In this episode, Rachel talks about:

    • How an early menopause galvanized her to start her Magnificent Midlife community
    • The challenges women face as we age
    • How we can reframe midlife in a more positive light
    • Why she loves getting older
    • Examples of inspirational women who have been guests on her podcast and their new ventures later in life
    • And more…
    
    

    This week’s Practical Tip:This week, challenge yourself to become aware of limiting thoughts when it comes to aging, whether it is about you or another person. Invite yourself to notice those thoughts and feelings with kindness and without judgement. Be curious and ask yourself if your thoughts are true. Ponder the following quote by the author Eckhart Tolle - “The most decisive event in your life is when you discover you are not your thoughts or emotions. Instead, you can be present as the awareness behind the thoughts and emotions.”

    ]]>87a4cbf9-0257-4ec0-aaa5-b3088113a2daWed, 16 Oct 2019 11:00:06 -050028:53falsefull110511051Rachel Lankester is the founder of Magnificent Midlife, an online hub and global community celebrating and empowering women in midlife and beyond. In this episode, Rachel shares her story about why she is such a passionate advocate of aging with grace.Nadine KellyThe Mindful Minute - Got Diabetes? Let's Move - Part 1Got diabetes? You need consistent movement in your life. In a small Study of 24 sedentary overweight and obese men and women with controlled type 2 diabetes, subjects were divided into three groups - sitting, light intensity walking, and simple resistance activities. The authors compared blood glucose, the blood glucose regulator insulin, C-peptide (released along with insulin from the pancreas), and triglycerides (high levels of this fat in your blood increase heart disease) in each group.
    • Results - All measures were lower in the walking and resistance groups compared to sitting. Why? Contracting muscles use energy.
    • Recommendations -  3 minutes every 30 minutes of walking (2 miles per hour pace) or 3 minutes every 30 minutes of 1/2 squats, calf-raises, gluteal contractions, and knee raises.
    
    

    Let’s practice 1/2 squats - Stand in mountain pose. Stand in front of a sturdy chair without wheels).  Place a yoga block or similar sized soft ball between your thighs. Exhale, and send your hips back toward the chair with your weight in your heels and squeezing your thighs, buttocks, and abdominal muscles and keeping your upper body long from tailbone to crown of your head while you hover 1/2 way over the seat. Inhale to stand. Repeat several times. Once you get the hang of it and your are confident in your form,  you can practice without the props.

    Go to the show notes to read that article and another on the ADA’s recommendations on diabetes and exercise. We did calf raises in a previous Mindful Minute. We will do knee raises in the next episode.

    Take Home Message - Perform frequent low level physical activity to break up sitting.

    RESOURCES:

    Benefits for Type 2 Diabetes of Interrupting Prolonged Sitting With Brief Bouts of Light Walking or Simple Resistance Activities by Dempsey et al., June 2016

    Physical Activity/Exercise and Diabetes: A Position Statement of the American Diabetes Association by Colberg et al, Nov 2016
     

     

    ]]>Got diabetes? You need consistent movement in your life. In a small Study of 24 sedentary overweight and obese men and women with controlled type 2 diabetes, subjects were divided into three groups - sitting, light intensity walking, and simple resistance activities. The authors compared blood glucose, the blood glucose regulator insulin, C-peptide (released along with insulin from the pancreas), and triglycerides (high levels of this fat in your blood increase heart disease) in each group.
    • Results - All measures were lower in the walking and resistance groups compared to sitting. Why? Contracting muscles use energy.
    • Recommendations -  3 minutes every 30 minutes of walking (2 miles per hour pace) or 3 minutes every 30 minutes of 1/2 squats, calf-raises, gluteal contractions, and knee raises.
    
    

    Let’s practice 1/2 squats - Stand in mountain pose. Stand in front of a sturdy chair without wheels).  Place a yoga block or similar sized soft ball between your thighs. Exhale, and send your hips back toward the chair with your weight in your heels and squeezing your thighs, buttocks, and abdominal muscles and keeping your upper body long from tailbone to crown of your head while you hover 1/2 way over the seat. Inhale to stand. Repeat several times. Once you get the hang of it and your are confident in your form,  you can practice without the props.

    Go to the show notes to read that article and another on the ADA’s recommendations on diabetes and exercise. We did calf raises in a previous Mindful Minute. We will do knee raises in the next episode.

    Take Home Message - Perform frequent low level physical activity to break up sitting.

    RESOURCES:

    Benefits for Type 2 Diabetes of Interrupting Prolonged Sitting With Brief Bouts of Light Walking or Simple Resistance Activities by Dempsey et al., June 2016

    Physical Activity/Exercise and Diabetes: A Position Statement of the American Diabetes Association by Colberg et al, Nov 2016
     

     

    ]]>271ce973-2129-4611-8d88-1599a9229d39Wed, 09 Oct 2019 11:00:13 -050002:45falsefull110411041Got diabetes? You need consistent movement in your life. A study for sedentary people with type 2 diabetes showed that 3 minutes of walking or resistance activities every 30 minutes improved glucose and other blood measurements. Let's practice half squats!Nadine Kelly"Not Dealing with Aging is a Way of Not Dealing with Living" with Author Ashton ApplewhiteAuthor and activist Ashton Applewhite has been recognized by the New York Times, the New Yorker, National Public Radio, and the American Society on Aging as an expert on ageism. She blogs at This Chair Rocks, speaks widely at venues that have ranged from the United Nations to the TED mainstage, has written for Harper’s, the Guardian, and the New York Times, and is the voice of Yo, Is This Ageist? The author of This Chair Rocks: A Manifesto Against Ageism, Ashton is a leading spokesperson for a movement to mobilize against discrimination on the basis of age.

    In this episode, Ashton:

    • Defines ageism
    • Talks about why she is such a passionate advocate of the anti-ageism movement and why she wrote her book
    • Highlights the origins of ageism
    • Discusses the value that an older population imparts to our societal well-being
    • Challenges us to identify how we identify older as other in our own thinking
    • Counsels us to spend time with people of all ages so that we may value each other
    • Tells us how getting older benefits our thinking
    • Defines an “old person in training” and how to accept this approach to aging
    • Gives us tips about to take steps to end ageism.
    
    

    Practical Tips:
    Anyone who has been to my classes, knows that in the beginning of a yoga class, we sit quietly, pay attention to physical sensations, the breath, thoughts, mood, energy, and emotions. This is a practice to become more aware of our thought patterns. I invite you this week to pay attention to your thoughts and language about age. Invite yourself, without judgement and with curiosity, to refute any false beliefs that do not serve you.

    Resources:
    Click on the titles to purchase "This Chair Rocks",and "Cutting Loose: Why Women Who End Their Marriages Do So Well".

    Don't forget to watch her TED talk.

    To read the articles mentioned in the episode,
    Positive age beliefs protect against dementia even among elders with high-risk gene
    Value of senior volunteers to U.S. economy estimated at $77 billion

    Cover Art Photo Credit - Adrian Buckmaster

    ]]>Author and activist Ashton Applewhite has been recognized by the New York Times, the New Yorker, National Public Radio, and the American Society on Aging as an expert on ageism. She blogs at This Chair Rocks, speaks widely at venues that have ranged from the United Nations to the TED mainstage, has written for Harper’s, the Guardian, and the New York Times, and is the voice of Yo, Is This Ageist? The author of This Chair Rocks: A Manifesto Against Ageism, Ashton is a leading spokesperson for a movement to mobilize against discrimination on the basis of age.

    In this episode, Ashton:

    • Defines ageism
    • Talks about why she is such a passionate advocate of the anti-ageism movement and why she wrote her book
    • Highlights the origins of ageism
    • Discusses the value that an older population imparts to our societal well-being
    • Challenges us to identify how we identify older as other in our own thinking
    • Counsels us to spend time with people of all ages so that we may value each other
    • Tells us how getting older benefits our thinking
    • Defines an “old person in training” and how to accept this approach to aging
    • Gives us tips about to take steps to end ageism.
    
    

    Practical Tips:
    Anyone who has been to my classes, knows that in the beginning of a yoga class, we sit quietly, pay attention to physical sensations, the breath, thoughts, mood, energy, and emotions. This is a practice to become more aware of our thought patterns. I invite you this week to pay attention to your thoughts and language about age. Invite yourself, without judgement and with curiosity, to refute any false beliefs that do not serve you.

    Resources:
    Click on the titles to purchase "This Chair Rocks",and "Cutting Loose: Why Women Who End Their Marriages Do So Well".

    Don't forget to watch her TED talk.

    To read the articles mentioned in the episode,
    Positive age beliefs protect against dementia even among elders with high-risk gene
    Value of senior volunteers to U.S. economy estimated at $77 billion

    Cover Art Photo Credit - Adrian Buckmaster

    ]]>7dce39e4-c35a-4331-ac5b-d3dd394350a7Wed, 02 Oct 2019 11:00:34 -050043:40falsefull110311031The author of This Chair Rocks: A Manifesto Against Ageism, Ashton Applewhite is an internationally recognized expert on ageism. We have a mutual friend, Rachel Lankester, whom you will meet in an upcoming episode. Ashton speaks widely at venues that have included the TED mainstage and the United Nations, and is a leading spokesperson for a movement to mobilize against discrimination on the basis of age. She is here today to talk about her book “This Chair Rocks” and ending ageism. Nadine KellyCommunicating Effectively with Marketing & Communications Expert Dr. Andrea WojnickiDr. Andrea is the Founder & Chief Talker at Talk About Talk, a learning platform focused on communication skills. She has an insatiable desire to learn. She managed a toy store, marketed cheese, earned a black belt, painted seascapes, started a book club, and taught MBA students. Andrea earned her Doctorate in Business Administration (Marketing) from Harvard Business School, where her dissertation focused on consumer psychology and word-of-mouth. (She is still obsessed with understanding why you said whatever it is that you just said!) To satisfy her desire to learn, Andrea created “Talk About Talk” - a platform to share her research and interviews with experts. She would love to talk! You can connect with her at Andrea@TalkAboutTalk.com.

    You can find her at Andrea: https://www.linkedin.com/in/andreawojnicki/ and hear her show Talk About Talk: https://talkabouttalk.com/

    In this episode, Dr. Andrea Talks About:

    • The four main motivations for word of mouth
    • to be helpful
    • to be social
    • to establish balance
    • to serve their own self interests
    • A paper that defines the U-shaped relationship between satisfaction and word of mouth reviews
    • Reading body language - eyes, hands, and posture
    • Watch the talk by Amy Cuddy regarding power poses.
    • How we use our voices to communicate
    • We prefer deeper voices
    • Margaret Thatcher took voice lessons to deepen her voice to impart more confidence
    • Deep breaths
    • How to improve our communication to make relationships healthier
    • It requires empathy and truly listening
    • Being careful not to confuse our emotions and the stories we tell ourselves for facts
    • How we influence one another on social media
    • How to communicate effectively with your doctor (link to episode below).
    • How she has become better in her communication in her personal and professional life since becoming a podcaster
    • Her personal definition of what it means to be healthy - paying attention to sleep, exercise, and nutrition AND what she learned from a wellness expert on her show, the three Es - eating clean, exercise, and emotional well being.
    
    

    Resources
    Here are the episodes from TalkAboutTalk 🎧 mentioned in the show:
    • WHY WE TALK - https://talkabouttalk.com/3-why-we-talk-dr-andrea-wojnicki-discusses-her-research/
    • Talking to your DOC - https://talkabouttalk.com/20s2-talking-to-your-doctor-with-north-york-general-hospital-ceo-dr-joshua-tepper/
    • Body Language - https://talkabouttalk.com/1-body-language-with-executive-coach-cynthia-barlow/link and listen to her podcast, Talk about Talk, here

    These are the books mentioned in the episode -
    “Crucial Conversations: Tools for Talking when Stakes are High” by Patterson, Grenny, McMillan, and Switzler
    “You’ve Got 8 Seconds” by Paul Hellman

    And a paper by Dr. Andrea to improve your communication:
    • Andrea’s recent “Communication Skills” Paper

    Practical Tips:
    This episode is chock full of great tips by Dr. Andrea to improve our communication skills. Better communication encourages healthier and happier connections with the people in our lives. It takes practice. Take a look at the show notes for this episode for links to Dr. Andrea’s Talk About Talk Podcast episodes mentioned in the show, her website, her recent Communication Skills Paper outlining the ABCDE’s of communication. Two of my family members put these skills into...]]>Dr. Andrea is the Founder & Chief Talker at Talk About Talk, a learning platform focused on communication skills. She has an insatiable desire to learn. She managed a toy store, marketed cheese, earned a black belt, painted seascapes, started a book club, and taught MBA students. Andrea earned her Doctorate in Business Administration (Marketing) from Harvard Business School, where her dissertation focused on consumer psychology and word-of-mouth. (She is still obsessed with understanding why you said whatever it is that you just said!) To satisfy her desire to learn, Andrea created “Talk About Talk” - a platform to share her research and interviews with experts. She would love to talk! You can connect with her at Andrea@TalkAboutTalk.com.

    You can find her at Andrea: https://www.linkedin.com/in/andreawojnicki/ and hear her show Talk About Talk: https://talkabouttalk.com/

    In this episode, Dr. Andrea Talks About:

    • The four main motivations for word of mouth
    • to be helpful
    • to be social
    • to establish balance
    • to serve their own self interests
    • A paper that defines the U-shaped relationship between satisfaction and word of mouth reviews
    • Reading body language - eyes, hands, and posture
    • Watch the talk by Amy Cuddy regarding power poses.
    • How we use our voices to communicate
    • We prefer deeper voices
    • Margaret Thatcher took voice lessons to deepen her voice to impart more confidence
    • Deep breaths
    • How to improve our communication to make relationships healthier
    • It requires empathy and truly listening
    • Being careful not to confuse our emotions and the stories we tell ourselves for facts
    • How we influence one another on social media
    • How to communicate effectively with your doctor (link to episode below).
    • How she has become better in her communication in her personal and professional life since becoming a podcaster
    • Her personal definition of what it means to be healthy - paying attention to sleep, exercise, and nutrition AND what she learned from a wellness expert on her show, the three Es - eating clean, exercise, and emotional well being.
    
    

    Resources
    Here are the episodes from TalkAboutTalk 🎧 mentioned in the show:
    • WHY WE TALK - https://talkabouttalk.com/3-why-we-talk-dr-andrea-wojnicki-discusses-her-research/
    • Talking to your DOC - https://talkabouttalk.com/20s2-talking-to-your-doctor-with-north-york-general-hospital-ceo-dr-joshua-tepper/
    • Body Language - https://talkabouttalk.com/1-body-language-with-executive-coach-cynthia-barlow/link and listen to her podcast, Talk about Talk, here

    These are the books mentioned in the episode -
    “Crucial Conversations: Tools for Talking when Stakes are High” by Patterson, Grenny, McMillan, and Switzler
    “You’ve Got 8 Seconds” by Paul Hellman

    And a paper by Dr. Andrea to improve your communication:
    • Andrea’s recent “Communication Skills” Paper

    Practical Tips:
    This episode is chock full of great tips by Dr. Andrea to improve our communication skills. Better communication encourages healthier and happier connections with the people in our lives. It takes practice. Take a look at the show notes for this episode for links to Dr. Andrea’s Talk About Talk Podcast episodes mentioned in the show, her website, her recent Communication Skills Paper outlining the ABCDE’s of communication. Two of my family members put these skills into practice just this week to transform what might have been a very unpleasant interaction to one that instead confirmed their love, mutual understanding, and respect for one another.

    ]]>0d093790-5ee0-4b19-a788-72a23a59936eWed, 25 Sep 2019 11:00:02 -050037:03falsefull110211021Marketing and communications expert Dr. Andrea Wojnicki and I met through our mutual passion for podcasting. Her show is Talk About Talk. In this episode, Dr. Andrea teaches us sound methods to improve communication for healthier and stronger relationships with family, friends, and colleagues.Nadine KellyAuthor Steve Ritter Teaches Us about Healthy Teams/RelationshipsSteve Ritter is the Founder and CEO of the Center for Team Excellence. He is on the faculty of the Center for Professional Excellence at Elmhurst College where he earned the President’s Award for Excellence in Teaching. He is the acclaimed author of the 2009 Amazon Top 50 Business Book: Team Clock: A Guide to Breakthrough Teams and the 2019 release: The 4 Stages of a Team: How Teams Thrive…and What to do When They Don’t.

    In this episode, Steve:

    • Defines team
    • Explains the Team Clock method as well as its genesis.
    • Explains why teams must cycle to grow and strengthen their relationships and productivity
    • Takes a deep dive into the four stages of a Team
    • Defines characteristics of a healthy vs. an unhealthy team
    • Explores how to approach a toxic workplace
    • Reveals that not everyone wants to be part of a healthy team
    
    

    Practical Tips:
    I highly recommend reading Steve's books so that you can strengthen and grow the teams in your life.

    Resources:

    To purchase an electronic copy of Team Clock: A Guide to Breakthrough Teams, click here.

    To purchase an electronic copy of The 4 Stages of a Team: How Teams Thrive…and What to do When They Don’t, click here.

    To learn more about the Team Clock Institute, click here.

    Additional article referencing employee disengagement mentioned in the episode.

    ]]>Steve Ritter is the Founder and CEO of the Center for Team Excellence. He is on the faculty of the Center for Professional Excellence at Elmhurst College where he earned the President’s Award for Excellence in Teaching. He is the acclaimed author of the 2009 Amazon Top 50 Business Book: Team Clock: A Guide to Breakthrough Teams and the 2019 release: The 4 Stages of a Team: How Teams Thrive…and What to do When They Don’t.

    In this episode, Steve:

    • Defines team
    • Explains the Team Clock method as well as its genesis.
    • Explains why teams must cycle to grow and strengthen their relationships and productivity
    • Takes a deep dive into the four stages of a Team
    • Defines characteristics of a healthy vs. an unhealthy team
    • Explores how to approach a toxic workplace
    • Reveals that not everyone wants to be part of a healthy team
    
    

    Practical Tips:
    I highly recommend reading Steve's books so that you can strengthen and grow the teams in your life.

    Resources:

    To purchase an electronic copy of Team Clock: A Guide to Breakthrough Teams, click here.

    To purchase an electronic copy of The 4 Stages of a Team: How Teams Thrive…and What to do When They Don’t, click here.

    To learn more about the Team Clock Institute, click here.

    Additional article referencing employee disengagement mentioned in the episode.

    ]]>173ed639-6583-4663-b1ff-679eecd65ab2Wed, 18 Sep 2019 11:00:14 -050053:04falsefull110111011Steve Ritter is the Founder and CEO of the Center for Team Excellence. He is on the faculty of the Center for Professional Excellence at Elmhurst College where he earned the President’s Award for Excellence in Teaching. He is the acclaimed author of the 2009 Amazon Top 50 Business Book: Team Clock: A Guide to Breakthrough Teams and the 2019 release: The 4 Stages of a Team: How Teams Thrive…and What to do When They Don’t. Team Clock methodology has been clinically tested and proven to work in many settings. It is elegant in its simplicity to approach complex human dynamics. What’s a team? What makes a team healthy or sick? Tune in to find out.Nadine KellyThe Mindful Minute - Warrior 2Warrior 2 is a pose for mental and physical strength and endurance. Let's learn to practice it next to a chair or a wall.

    From mountain pose, stand with your right side facing the seat of a chair or the wall. Step out wide, lining up your wrists over your ankles. If this stance is too wide, adjust to a shorter stance. Spin your right toes toward the chair or wall, careful to keep your right hip facing in the same direction as your left hip. Bend your right knee over your ankle (your shin will touch the seat of the chair if you are using one). Make sure your shoulders stay stacked over your hips and your spine is long. Raise your arms to shoulder height, with confidence, and turn your head to the right. Stay here for a few breaths, then change sides. Notice how you feel!

    ]]>Warrior 2 is a pose for mental and physical strength and endurance. Let's learn to practice it next to a chair or a wall.

    From mountain pose, stand with your right side facing the seat of a chair or the wall. Step out wide, lining up your wrists over your ankles. If this stance is too wide, adjust to a shorter stance. Spin your right toes toward the chair or wall, careful to keep your right hip facing in the same direction as your left hip. Bend your right knee over your ankle (your shin will touch the seat of the chair if you are using one). Make sure your shoulders stay stacked over your hips and your spine is long. Raise your arms to shoulder height, with confidence, and turn your head to the right. Stay here for a few breaths, then change sides. Notice how you feel!

    ]]>cc38d9ac-cecc-4367-b3f2-222aefcd3a23Wed, 11 Sep 2019 11:00:14 -050002:17falsefull110011001Warrior 2 is a pose for mental and physical strength and endurance.Nadine KellyThe Indefatigable Alexandra DiPalma Celebrates One Year of Podcasting with Me!Alexandra DiPalma is an audio producer, editor, consultant and teacher who has been working with audio since 2011. She attended Columbia University for undergraduate studies and earned a graduate degree in journalism at New York University. Afterwards, she worked in television at Fusion, in public radio at Minnesota Public Radio, and covering the UN at CNN. Alexandra currently produces Food 4 Thot, which was named one of the best podcasts of 2017 by New York Magazine's Nick Quah (the Roger Ebert of podcasts) and is a co-founder of Domino Sound, a production company based in Brooklyn. In addition, she taught three podcast production courses with Seth Godin, each with more than 300 students, and a production course with CreativeLive. She has worked with Hulu, Annapurna Pictures, Getaway, Tin House Books, Soulcycle, Carbonite, The Make-A-Wish Foundation, Daymond John, and The American Medical Association.

    In the interview, Alex and I talk about:

    • her journey in storytelling
    • what it takes to be a podcaster
    • staying curious and mentally flexible to foster intellectual health
    • how she maintains enthusiasm for teaching and producing podcasts
    • learning from mistakes
    • how not to focus on numbers as a podcaster
      You can find her at https://www.alexandradipalma.com/
      https://www.dominosound.co/
    
    

    Practical tips - Be adventurous and learn a new skill, in spite of that internal critical voice saying “I can’t”. The more complex, the better. There are plenty of ways to do this! You can enroll in an online course (without the pressure of having to get credits or a grade!), go to your local community college and try just one class per week, learn about a subject completely out of your comfort zone….For example, I’m taking a popular online class now with an extensive on demand library of classes. I’m learning about writing! I’m not a writer, but I sure am learning a lot about the art of communication using the written word! Be brave! Be curious!

    Resources:

    • https://faculty.uams.edu › intellectua...
      Intellectual Health | UAMS Faculty Center (University of Arkansas for Medical Sciences)
    • https://www.npr.org/sections/health-shots/2014/05/05/309006780/learning-a-new-skill-works-best-to-keep-your-brain-sharp
    • https://www.health.harvard.edu/blog/learning-new-skill-can-slow-cognitive-aging-201604279502
    
    

    Where to subscribe to the podcast for free:

    • ITunes
      https://podcasts.apple.com/us/podcast/mindful-health-for-the-wise-woman/id1431080351
    • Google Play Music
      https://podcasts.google.com/?feed=aHR0cHM6Ly9mZWVkcy5zaW1wbGVjYXN0LmNvbS9vZVVMX1N1Nw%3D%3D
    • Overcast
      https://overcast.fm/itunes1431080351/mindful-health-for-the-wise-woman
    • Pocket Casts
      https://pca.st/4I17
    • Radio Public
      https://radiopublic.com/mindful-health-for-the-wise-woman-6N3kJM
    • Spotify
      https://open.spotify.com/show/1WvmS25F6Vk7IYVCMQiH1u
    • Stitcher
      https://www.stitcher.com/s?fid=227802&refid=stpr
    • Deezer
      https://www.deezer.com/show/401662
    • TuneIn
      https://tunein.com/podcasts/Health--Wellness-Podcasts/Mindful-Health-for-the-Wise-Woman-p1233845/
    
    

    You can listen to the most recent episodes on my website
    https://yogimd.net/podcast

    ]]>Alexandra DiPalma is an audio producer, editor, consultant and teacher who has been working with audio since 2011. She attended Columbia University for undergraduate studies and earned a graduate degree in journalism at New York University. Afterwards, she worked in television at Fusion, in public radio at Minnesota Public Radio, and covering the UN at CNN. Alexandra currently produces Food 4 Thot, which was named one of the best podcasts of 2017 by New York Magazine's Nick Quah (the Roger Ebert of podcasts) and is a co-founder of Domino Sound, a production company based in Brooklyn. In addition, she taught three podcast production courses with Seth Godin, each with more than 300 students, and a production course with CreativeLive. She has worked with Hulu, Annapurna Pictures, Getaway, Tin House Books, Soulcycle, Carbonite, The Make-A-Wish Foundation, Daymond John, and The American Medical Association.

    In the interview, Alex and I talk about:

    • her journey in storytelling
    • what it takes to be a podcaster
    • staying curious and mentally flexible to foster intellectual health
    • how she maintains enthusiasm for teaching and producing podcasts
    • learning from mistakes
    • how not to focus on numbers as a podcaster
      You can find her at https://www.alexandradipalma.com/
      https://www.dominosound.co/
    
    

    Practical tips - Be adventurous and learn a new skill, in spite of that internal critical voice saying “I can’t”. The more complex, the better. There are plenty of ways to do this! You can enroll in an online course (without the pressure of having to get credits or a grade!), go to your local community college and try just one class per week, learn about a subject completely out of your comfort zone….For example, I’m taking a popular online class now with an extensive on demand library of classes. I’m learning about writing! I’m not a writer, but I sure am learning a lot about the art of communication using the written word! Be brave! Be curious!

    Resources:

    • https://faculty.uams.edu › intellectua...
      Intellectual Health | UAMS Faculty Center (University of Arkansas for Medical Sciences)
    • https://www.npr.org/sections/health-shots/2014/05/05/309006780/learning-a-new-skill-works-best-to-keep-your-brain-sharp
    • https://www.health.harvard.edu/blog/learning-new-skill-can-slow-cognitive-aging-201604279502
    
    

    Where to subscribe to the podcast for free:

    • ITunes
      https://podcasts.apple.com/us/podcast/mindful-health-for-the-wise-woman/id1431080351
    • Google Play Music
      https://podcasts.google.com/?feed=aHR0cHM6Ly9mZWVkcy5zaW1wbGVjYXN0LmNvbS9vZVVMX1N1Nw%3D%3D
    • Overcast
      https://overcast.fm/itunes1431080351/mindful-health-for-the-wise-woman
    • Pocket Casts
      https://pca.st/4I17
    • Radio Public
      https://radiopublic.com/mindful-health-for-the-wise-woman-6N3kJM
    • Spotify
      https://open.spotify.com/show/1WvmS25F6Vk7IYVCMQiH1u
    • Stitcher
      https://www.stitcher.com/s?fid=227802&refid=stpr
    • Deezer
      https://www.deezer.com/show/401662
    • TuneIn
      https://tunein.com/podcasts/Health--Wellness-Podcasts/Mindful-Health-for-the-Wise-Woman-p1233845/
    
    

    You can listen to the most recent episodes on my website
    https://yogimd.net/podcast

    ]]>0b0c2800-d390-41dd-b58b-883378becb4aWed, 04 Sep 2019 11:00:14 -050029:35falsefull1991991Mindful Health for the Wise Woman is celebrating one year! Who better to share this milestone, than the wondrous Alexandra DiPalma, co-founder along with Seth Godin of The Podcast Fellowship, where my podcast was bon! Alexandra DiPalma is an audio producer, editor, consultant and teacher. She has produced popular podcasts such as Akimbo with Seth Godin and Food 4 Thot. I asked Alex to join me on this, my one year anniversary episode, not only because she has been consistently encouraging on my podcast journey, but also because she is a great example of what it means to be intellectually healthy. In the interview, we talk about how podcasting is a powerful way to support intellectual health. In stepping out of my comfort zone with podcasting, I can attest to the fact that compelling studies show that learning a new challenging and uncomfortable skill is imperative to keep your brain functioning at its best.Nadine KellyThe Mindful Minute - Child's PoseChild’s pose is a forward fold, a calming and resting pose in yoga. It can be done to take a time out during a challenging yoga practice, at the end of a yoga practice, at the end of a tiring day as a short yoga practice….the limits are your imagination.
    This is one of my favorite ways to do it.
    On the floor, kneel, widen your knees, and allow your big toes to touch. Fold forward and rest your forehead or either cheek on your forearms. If you are uncomfortable, you can use a pillow to cushion your knees/under your abdomen and hips/under your arms and head. If the floor is uncomfortable, sit in a chair with legs wide. Place pillows on the seat of a chair facing you, and fold forward.
    As you breathe, gently expand your back muscles to release tightness and stay as long as you are comfortable.
    ]]>Child’s pose is a forward fold, a calming and resting pose in yoga. It can be done to take a time out during a challenging yoga practice, at the end of a yoga practice, at the end of a tiring day as a short yoga practice….the limits are your imagination.
    This is one of my favorite ways to do it.
    On the floor, kneel, widen your knees, and allow your big toes to touch. Fold forward and rest your forehead or either cheek on your forearms. If you are uncomfortable, you can use a pillow to cushion your knees/under your abdomen and hips/under your arms and head. If the floor is uncomfortable, sit in a chair with legs wide. Place pillows on the seat of a chair facing you, and fold forward.
    As you breathe, gently expand your back muscles to release tightness and stay as long as you are comfortable.
    ]]>5a73664e-170a-45be-b2a8-a4a5f3dba450Tue, 27 Aug 2019 13:00:14 -050001:41falsefull1981981Learn two variations of Child's Pose to relax.Nadine KellyFamily Physician, Dr. Rushia Butler, Explains Functional MedicineDr. Rushia Butler has been a family physician attending since 2000, with broad experience in primary care, obstetrics, urgent care (even formal ER), occupational medicine, and medical administration. After nearly 20 years in medicine, she believes that the words of Thomas Edison are true now more than ever: “The doctor of the future will give no medicine, but will interest her or his patients in the care of the human frame, in a proper diet, and in the cause and prevention of disease.”

    Therefore, in 2013, she established her practice, Wellness Integrative Medical Center, in Homewood, Il, to practice functional medicine. In her practice, she seeks to serve her community and help patients to gain control over reversing the disease state not just with medication, but by all available means including: medications (always with the attempt to eventually wean patients down/off of prescriptions as their disease state improves), on-site acupuncture, massage, yoga/meditation, licensed clinical therapy, substance abuse treatment (with an advanced DEA X waiver for addiction medicine treatment), in- house dietitian, behavioral therapist, family fitness trainer for both pediatrics and adult patients, and the creation of several free Community Gardens. In her practice, Dr. Butler helps patients redefine their eating habits, their stress management skills, tackle addictions, and use multiprong treatment modalities, to achieve their healthiest well-being. Dr. Butler speaks Spanish (conversational), and sees patients of all ages.

    In this episode, Dr. Butler:

    • shares how she became a doctor
    • defines Functional Medicine
    • shares her mission statement
    • describes how she merges traditional Western medicine wih Eastern holistic medicine in her practice
    • describes the structure of her practice
    • and the rewards/benefits of knowing her patients in her community and in her practice well
    
    

    You can find her at https://www.wellmedicalcenter.com/

    ]]>Dr. Rushia Butler has been a family physician attending since 2000, with broad experience in primary care, obstetrics, urgent care (even formal ER), occupational medicine, and medical administration. After nearly 20 years in medicine, she believes that the words of Thomas Edison are true now more than ever: “The doctor of the future will give no medicine, but will interest her or his patients in the care of the human frame, in a proper diet, and in the cause and prevention of disease.”

    Therefore, in 2013, she established her practice, Wellness Integrative Medical Center, in Homewood, Il, to practice functional medicine. In her practice, she seeks to serve her community and help patients to gain control over reversing the disease state not just with medication, but by all available means including: medications (always with the attempt to eventually wean patients down/off of prescriptions as their disease state improves), on-site acupuncture, massage, yoga/meditation, licensed clinical therapy, substance abuse treatment (with an advanced DEA X waiver for addiction medicine treatment), in- house dietitian, behavioral therapist, family fitness trainer for both pediatrics and adult patients, and the creation of several free Community Gardens. In her practice, Dr. Butler helps patients redefine their eating habits, their stress management skills, tackle addictions, and use multiprong treatment modalities, to achieve their healthiest well-being. Dr. Butler speaks Spanish (conversational), and sees patients of all ages.

    In this episode, Dr. Butler:

    • shares how she became a doctor
    • defines Functional Medicine
    • shares her mission statement
    • describes how she merges traditional Western medicine wih Eastern holistic medicine in her practice
    • describes the structure of her practice
    • and the rewards/benefits of knowing her patients in her community and in her practice well
    
    

    You can find her at https://www.wellmedicalcenter.com/

    ]]>372ad435-5ac0-4df1-97d5-8f0e16ba963bMon, 26 Aug 2019 13:00:02 -050033:54falsefull1971971Dr. Rushia Butler is a Family Physician and owner of Wellness Integrative Medical Center in Homewood, IL. In this episode, Dr. Butler explains why she left traditional practice to start her own more personal practice in Functional Medicine to serve patients in her community.Nadine KellyThe Mindful Minute - Breathe with Your Belly!Having trouble using your abdominal muscles to breathe? Feeling anxious? Overwhelmed? Here is an exercise for you.
    Lie down comfortably on your back. If your chin points at the ceiling, place a pillow under your head to keep the muscles in your neck working together in balance.
    Place a pillow under your knees to remove pressure on your lower back.
    Place a pillow or yoga block on your abdomen.
    As you breathe in slowly and deeply, pay attention to the sensation of the pillow or yoga block rising toward the ceiling. As you breathe out, notice its gentle descent toward your spine.
    Stay here and breathe as long as you are comfortable. Don’t worry if it takes time to make sense. Just keep practicing.
    ]]>Having trouble using your abdominal muscles to breathe? Feeling anxious? Overwhelmed? Here is an exercise for you.
    Lie down comfortably on your back. If your chin points at the ceiling, place a pillow under your head to keep the muscles in your neck working together in balance.
    Place a pillow under your knees to remove pressure on your lower back.
    Place a pillow or yoga block on your abdomen.
    As you breathe in slowly and deeply, pay attention to the sensation of the pillow or yoga block rising toward the ceiling. As you breathe out, notice its gentle descent toward your spine.
    Stay here and breathe as long as you are comfortable. Don’t worry if it takes time to make sense. Just keep practicing.
    ]]>d1bf5863-b2e2-41a1-b966-d170a9c9a2ceTue, 20 Aug 2019 13:00:09 -050001:16falsefull1961961Learn to use your abdominal muscles for a full and deep breath when you are lying down.Nadine KellyWhy We Became Doctors and What We LearnedDr. LaTonzia Adams-Sheeley began working for the Veterans Affairs Portland Health Care System in 2016, as Medical Director of Microbiology and Molecular Microbiology. In 2017, she became director of the departments of Chemistry and Support Services. In addition, she is the Co-Pathology Residency Director at the VA and Assistant Professor at Oregon Health & Science University where she teaches Microbiology to the pathology residents and medical students.
    Dr. Adams-Sheeley is board certified in Clinical Pathology. In 2002, she earned her bachelor’s degree in Biology with minors in Chemistry & French from Indiana University. In 2004, she earned her Master’s Degree in Biomedical Sciences from Midwestern University. In 2010, she graduated from Ross University School of Medicine. Afterwards, she completed an anatomic and clinical pathology residency at the University of Illinois at Chicago in 2014, followed by completion of a Research & Clinical Fellowship in Medical Microbiology at The Johns Hopkins University School of Medicine.

    Dr. Dan Taramasco grew up in Western, NY. and currently resides in Rochester, NY. He received his B.S. in Biology, Rochester Institute Of Technology in 2005 and his M.D. at Ross University of School of Medicine in 2010. His training consisted of internship and residency at Rochester General Hospital in Rochester, NY where he was Chief Resident and he is board certified in Internal Medicine. His current position, Academic Hospitalist, Rochester General Hospital / Rochester Regional Health. His professional interests are metabolic syndrome / diabetes / thyroid disease.

    In this episode, learn:
    Why they became doctors
    What they love about practicing medicine
    The challenges and tribulations of medical practice
    Would they do it again?
    Would they advise others to become doctors?
    What a potential doctor should know.

    Interesting Tidbits:
    This is an excellent and helpful article if you want to stop being so reactive to your phone and learn to focus on deep work and thought provoking material - https://medium.com/better-humans/how-to-set-up-your-iphone-for-productivity-focus-and-your-own-longevity-bb27a68cc3d8

    ]]>Dr. LaTonzia Adams-Sheeley began working for the Veterans Affairs Portland Health Care System in 2016, as Medical Director of Microbiology and Molecular Microbiology. In 2017, she became director of the departments of Chemistry and Support Services. In addition, she is the Co-Pathology Residency Director at the VA and Assistant Professor at Oregon Health & Science University where she teaches Microbiology to the pathology residents and medical students.
    Dr. Adams-Sheeley is board certified in Clinical Pathology. In 2002, she earned her bachelor’s degree in Biology with minors in Chemistry & French from Indiana University. In 2004, she earned her Master’s Degree in Biomedical Sciences from Midwestern University. In 2010, she graduated from Ross University School of Medicine. Afterwards, she completed an anatomic and clinical pathology residency at the University of Illinois at Chicago in 2014, followed by completion of a Research & Clinical Fellowship in Medical Microbiology at The Johns Hopkins University School of Medicine.

    Dr. Dan Taramasco grew up in Western, NY. and currently resides in Rochester, NY. He received his B.S. in Biology, Rochester Institute Of Technology in 2005 and his M.D. at Ross University of School of Medicine in 2010. His training consisted of internship and residency at Rochester General Hospital in Rochester, NY where he was Chief Resident and he is board certified in Internal Medicine. His current position, Academic Hospitalist, Rochester General Hospital / Rochester Regional Health. His professional interests are metabolic syndrome / diabetes / thyroid disease.

    In this episode, learn:
    Why they became doctors
    What they love about practicing medicine
    The challenges and tribulations of medical practice
    Would they do it again?
    Would they advise others to become doctors?
    What a potential doctor should know.

    Interesting Tidbits:
    This is an excellent and helpful article if you want to stop being so reactive to your phone and learn to focus on deep work and thought provoking material - https://medium.com/better-humans/how-to-set-up-your-iphone-for-productivity-focus-and-your-own-longevity-bb27a68cc3d8

    ]]>d7a6d937-5ab7-4c75-882d-56882f4e2651Mon, 19 Aug 2019 13:00:17 -050031:42truefull1951951Drs. Adams-Sheeley and Taramasco met in medical school. They became friends who supported one another through the rigors of navigating medical school successfully. Today, they are here to talk about their adventures in doctoring. Dr. Taramasco was a guest on a previous podcast episode, discussing the medical management of osteoporosis. Have a listen if you have not had the chance. Nadine KellyThe Mindful Minute - Warrior 1Learn Warrior 1 to feel mentally and physically strong and confident.
    ]]>Learn Warrior 1 to feel mentally and physically strong and confident.
    ]]>2d99960b-5f4e-4fa0-947e-58c721b203b4Tue, 13 Aug 2019 13:00:02 -050001:34falsefull1941941Learn Warrior 1 to feel mentally and physically strong and confident.Nadine KellyLauren Walsh, Founder of Global SisterhoodLauren is the CEO and Founder of Global Sisterhood, an incredible platform for rising women and a movement of sister circles around the world in over 85 counties providing space, guidance, and practices for women everywhere to cultivate emotional freedom and live in their power. 

    Lauren's expertise is fueled by her experience of transforming her trauma into service, leading her to the Amazon and into the halls of the UN.  Her passion is to help restore the balance between masculine and feminine in the world by helping women collectively shed the wounds of the past and step into a new time of freedom and feminine power. 

    In the episode, Lauren talks about

    • her personal story which led her to desire helping women by establishing Global Sisterhood
    • Global Sisterhood's mission
    • how to be a part of the Global Sisterhood movement
    
    

    You can find her at https://www.globalsisterhood.org/

    ]]>Lauren is the CEO and Founder of Global Sisterhood, an incredible platform for rising women and a movement of sister circles around the world in over 85 counties providing space, guidance, and practices for women everywhere to cultivate emotional freedom and live in their power. 

    Lauren's expertise is fueled by her experience of transforming her trauma into service, leading her to the Amazon and into the halls of the UN.  Her passion is to help restore the balance between masculine and feminine in the world by helping women collectively shed the wounds of the past and step into a new time of freedom and feminine power. 

    In the episode, Lauren talks about

    • her personal story which led her to desire helping women by establishing Global Sisterhood
    • Global Sisterhood's mission
    • how to be a part of the Global Sisterhood movement
    
    

    You can find her at https://www.globalsisterhood.org/

    ]]>62364e25-87f4-4b79-bb75-c50ddf8e3447Mon, 12 Aug 2019 13:00:11 -050021:16falsefull1931931 Lauren is the CEO and Founder of Global Sisterhood, an incredible platform for rising women and a movement of sister circles around the world in over 85 counties providing space, guidance, and practices for women everywhere to cultivate emotional freedom and live in their power. Nadine KellyThe Mindful Minute - "Buttoned Up Blessings", by Ugochi NwaogwugwuThis is a poem about unity, strength, kindness and support - from one woman to another, by Ugochi Nwaogwugwu.

    Please listen to her previous episode - https://simplecast.com/s/ab098dfb
    You can find her at -
    http://www.ugochi.com/
    https://twitter.com/ugo2dachi

    ]]>This is a poem about unity, strength, kindness and support - from one woman to another, by Ugochi Nwaogwugwu.

    Please listen to her previous episode - https://simplecast.com/s/ab098dfb
    You can find her at -
    http://www.ugochi.com/
    https://twitter.com/ugo2dachi

    ]]>281ca59c-0c46-45aa-b290-97f06f349baaTue, 06 Aug 2019 13:00:02 -050003:07falsefull1921921This is a poem about unity, strength, kindness and support - from one woman to another, by Ugochi Nwaogwugwu.Nadine KellyAssistant Professor Leah Allen, On the Surprising Relationship Between Feminism and HealthLeah Claire Allen is Assistant Professor in Gender, Women’s, and Sexuality Studies (GWSS) and English at Grinnell College. At Grinnell, Professor Allen teaches Introduction to GWSS, Theory and Methods in GWSS, Masculinity in American Literature, the capstone Senior Seminar in GWSS, and Queer and Trans Literatures. She received her PhD in Literature from Duke University, MA in Gender, Sexuality, and Women’s Studies at Simon Fraser University, and BA in English at the University of Winnipeg.

    Her current book project In Praise of Bad Critics revisits feminist critics from the 1960s and 1970s who have been labeled “bad critics” or “bad feminists” both within and outside of feminist circles. Her Autumn 2016 article in Signs: Journal of Women in Culture and Society argues that Andrea Dworkin, a quintessential “bad” critic and feminist, is an unexpected ancestor of queer theory. This article won the 2017 MLA Women's Caucus Florence Howe award for outstanding feminist scholarship. Professor Allen's research seeks to assess the methodologies and pedagogies that founded academic feminism with the aim of tracing the surprising history of contemporary queer and transgender theory in the forgotten and dismissed figures of the feminist past.

    In this episode, Dr. Allen

    • defines feminism
    • how gender, inequality, and social status affects womens' health
    • describes her research on how the effects of division amongst feminists can lead to isolation, resulting in detrimental health consequences
    
    

    You can find her at https://www.grinnell.edu/user/allenleah

    Refer to these links to learn more about the feminists mentioned in this episode -
    Sara Ahmed (1969-- ). The book Dr. Allen would most recommend of everything she mentioned, is “Living a Feminist Life” https://www.dukeupress.edu/living-a-feminist-life This book is absolutely incredible and helps us think about how we might minimize the “wear and tear of living a feminist life” (163).

    Audre Lorde (1934-1992). Her book, “The Cancer Journals” https://www.auntlute.com/the-cancer-journals

    Valerie Solanas (1936-1988). Breanne Fahs’ biography of Solanas, a very complicated person, is an excellent read and is useful for thinking about defiance of social expectations https://www.feministpress.org/books-n-z/valer

    Barbara Christian (1943-2000). This obituary describes her enormous contributions to African American and feminist literary study: http://texts.cdlib.org/view?docId=hb987008v1&doc.view=frames&chunk.id=div00011&toc.depth=1&toc.id=

    Andrea Dworkin (1946-2005). Here’s a New York Times article on the recent resurgence of interest in Dworkin: https://www.nytimes.com/2019/02/22/opinion/sunday/trump-feminism-andrea-dworkin.html
    Here is a link to an article Dr. Allen wrote about Dworkin: https://www.journals.uchicago.edu/doi/abs/10.1086/686977?af=R&mobileUi=0&

    ]]>Leah Claire Allen is Assistant Professor in Gender, Women’s, and Sexuality Studies (GWSS) and English at Grinnell College. At Grinnell, Professor Allen teaches Introduction to GWSS, Theory and Methods in GWSS, Masculinity in American Literature, the capstone Senior Seminar in GWSS, and Queer and Trans Literatures. She received her PhD in Literature from Duke University, MA in Gender, Sexuality, and Women’s Studies at Simon Fraser University, and BA in English at the University of Winnipeg.

    Her current book project In Praise of Bad Critics revisits feminist critics from the 1960s and 1970s who have been labeled “bad critics” or “bad feminists” both within and outside of feminist circles. Her Autumn 2016 article in Signs: Journal of Women in Culture and Society argues that Andrea Dworkin, a quintessential “bad” critic and feminist, is an unexpected ancestor of queer theory. This article won the 2017 MLA Women's Caucus Florence Howe award for outstanding feminist scholarship. Professor Allen's research seeks to assess the methodologies and pedagogies that founded academic feminism with the aim of tracing the surprising history of contemporary queer and transgender theory in the forgotten and dismissed figures of the feminist past.

    In this episode, Dr. Allen

    • defines feminism
    • how gender, inequality, and social status affects womens' health
    • describes her research on how the effects of division amongst feminists can lead to isolation, resulting in detrimental health consequences
    
    

    You can find her at https://www.grinnell.edu/user/allenleah

    Refer to these links to learn more about the feminists mentioned in this episode -
    Sara Ahmed (1969-- ). The book Dr. Allen would most recommend of everything she mentioned, is “Living a Feminist Life” https://www.dukeupress.edu/living-a-feminist-life This book is absolutely incredible and helps us think about how we might minimize the “wear and tear of living a feminist life” (163).

    Audre Lorde (1934-1992). Her book, “The Cancer Journals” https://www.auntlute.com/the-cancer-journals

    Valerie Solanas (1936-1988). Breanne Fahs’ biography of Solanas, a very complicated person, is an excellent read and is useful for thinking about defiance of social expectations https://www.feministpress.org/books-n-z/valer

    Barbara Christian (1943-2000). This obituary describes her enormous contributions to African American and feminist literary study: http://texts.cdlib.org/view?docId=hb987008v1&doc.view=frames&chunk.id=div00011&toc.depth=1&toc.id=

    Andrea Dworkin (1946-2005). Here’s a New York Times article on the recent resurgence of interest in Dworkin: https://www.nytimes.com/2019/02/22/opinion/sunday/trump-feminism-andrea-dworkin.html
    Here is a link to an article Dr. Allen wrote about Dworkin: https://www.journals.uchicago.edu/doi/abs/10.1086/686977?af=R&mobileUi=0&

    ]]>6699fa17-4e5d-4994-9aee-a5e90e5759caMon, 05 Aug 2019 13:00:04 -050028:01falsefull1911911Dr. Leah Allen is Assistant Professor in Gender, Women’s, and Sexuality Studies and English at Grinnell College in Iowa. On this episode, she discusses feminism and how it affects health. Nadine KellyThe Mindful Minute - Type A Personalities Can Meditate Too!As a self-professed type A personality, it was humbling to reminded about the real meaning of a meditation practice. I am continually delighted to learn and re-discover lessons from my teachers. Thanks to Jim Bennitt for teaching me in the episode about meditation.
    ]]>As a self-professed type A personality, it was humbling to reminded about the real meaning of a meditation practice. I am continually delighted to learn and re-discover lessons from my teachers. Thanks to Jim Bennitt for teaching me in the episode about meditation.
    ]]>6523e425-fa39-44d0-8ee2-e65d167b6d0cTue, 30 Jul 2019 13:00:13 -050002:19falsefull1901901What a Type A personality learned about meditation.Nadine KellyJim Bennitt, Co-Founder of Tejas Yoga, On MeditationJim teaches Tantric Vinyasa Yoga: an authentic, comprehensive practice influenced by ParaYoga, Universal Yoga, the Himalayan Institute, and the Krishnamacharya lineage. Based in Chicago and co-founder of Tejas Yoga Studio, Jim's inspired teachings and demos are sought after at many conferences and studios across the country.

    To attend classes and workshops with Jim at Texas, click here - http://tejasyogachicago.com/
    To practice yoga online with Jim, you can find him at Yoga International here - https://yogainternational.com/classes/jim-bennitt
    And last, but not least, https://jimbennitt.com

    To learn more about the scientific benefits of meditation:
    https://nccih.nih.gov/health/meditation/overview.htm
    https://news.harvard.edu/gazette/story/2018/04/harvard-researchers-study-how-mindfulness-may-change-the-brain-in-depressed-patients/

    Practical Tips

    Always be willing to learn and remain humble. No one knows everything and sometimes, if you think you understand something, it takes the right teacher to come along to provide the clarity you seek. Thank you Jim for reminding me about the true meaning of meditation. More on this in the Mindful Minute...

    ]]>Jim teaches Tantric Vinyasa Yoga: an authentic, comprehensive practice influenced by ParaYoga, Universal Yoga, the Himalayan Institute, and the Krishnamacharya lineage. Based in Chicago and co-founder of Tejas Yoga Studio, Jim's inspired teachings and demos are sought after at many conferences and studios across the country.

    To attend classes and workshops with Jim at Texas, click here - http://tejasyogachicago.com/
    To practice yoga online with Jim, you can find him at Yoga International here - https://yogainternational.com/classes/jim-bennitt
    And last, but not least, https://jimbennitt.com

    To learn more about the scientific benefits of meditation:
    https://nccih.nih.gov/health/meditation/overview.htm
    https://news.harvard.edu/gazette/story/2018/04/harvard-researchers-study-how-mindfulness-may-change-the-brain-in-depressed-patients/

    Practical Tips

    Always be willing to learn and remain humble. No one knows everything and sometimes, if you think you understand something, it takes the right teacher to come along to provide the clarity you seek. Thank you Jim for reminding me about the true meaning of meditation. More on this in the Mindful Minute...

    ]]>22933af7-67b9-4992-875a-2e8b8f2dc4f0Mon, 29 Jul 2019 13:00:19 -050022:59falsefull1891891Jim Bennitt is a Tantric Vinyasa Yoga teacher and co-founder of Tejas Yoga in Chicago, IL. He delves into the true meaning, rewards, and a simple approach to a meditation practice.Nadine KellyThe Mindful Minute - Grow Your Own Herb!Try growing an herb of your own in your kitchen.
    ]]>Try growing an herb of your own in your kitchen.
    ]]>3fca6dc4-5b25-4216-9731-3b1743204a54Tue, 23 Jul 2019 13:00:17 -050000:50falsefull1881881Try growing an herb of your own in your kitchen.Nadine KellyBonus Episode: Seeds for Thought with Brenda Shelton, HorticulturistBrenda Shelton, a Native Midwesterner, through and through, was raised by Scandinavian immigrant grandparents until she was 16 and graduated from high school. Learning from cherished people who's knowledge went back, orally, for centuries set her on her pathway of becoming a horticulturist and submerging herself in EVERYTHING botanical. She has been employed in various areas of horticulture since birth, being put to good use on her grandparent's farm, by de-tasseling corn and helping to plant tomato seeds in her grandmother's cold frames. Holding multiple degrees, she agrees that Book Learning and Field Experience are BOTH necessary to understanding the complexity and beauty of nature.

    You can find her here:
    https://sawyergardencenter.com/

    ]]>Brenda Shelton, a Native Midwesterner, through and through, was raised by Scandinavian immigrant grandparents until she was 16 and graduated from high school. Learning from cherished people who's knowledge went back, orally, for centuries set her on her pathway of becoming a horticulturist and submerging herself in EVERYTHING botanical. She has been employed in various areas of horticulture since birth, being put to good use on her grandparent's farm, by de-tasseling corn and helping to plant tomato seeds in her grandmother's cold frames. Holding multiple degrees, she agrees that Book Learning and Field Experience are BOTH necessary to understanding the complexity and beauty of nature.

    You can find her here:
    https://sawyergardencenter.com/

    ]]>f4b58747-5bd6-465d-bebd-de7cddf17af6Mon, 22 Jul 2019 13:00:14 -050008:04falsefull1871871Horticulturist, Brenda Shelton of Sawyer Market and Garden in Sawyer, MI shares anecdotal pearls of wisdom in this bonus episode.Nadine KellyThe Mindful Minute - A Guided Relaxation in NatureFind a quiet place in a natural setting of your choosing, free of distractions and sit quietly for this guided relaxation. Use your senses to experience your surrounding.
    ]]>Find a quiet place in a natural setting of your choosing, free of distractions and sit quietly for this guided relaxation. Use your senses to experience your surrounding.
    ]]>dfdad932-1d13-48c9-b110-b87e65ea3467Tue, 16 Jul 2019 13:00:19 -050002:25falsefull1861861Find a quiet place in a natural setting of your choosing, free of distractions and sit quietly for this guided relaxation. Nadine Kelly“I Am Nature and Nature is Me” with Brenda Shelton, HorticulturistHorticulturist Brenda Shelton defines and discusses practice of horticulture, our interdependence with nature, and why she loves her craft.

    Brenda Shelton, a Native Midwesterner, through and through, was raised by Scandinavian immigrant grandparents until she was 16 and graduated from high school. Learning from cherished people who's knowledge went back, orally, for centuries set her on her pathway of becoming a horticulturist and submerging herself in EVERYTHING botanical. She has been employed in various areas of horticulture since birth, being put to good use on her grandparent's farm, by de-tasseling corn and helping to plant tomato seeds in her grandmother's cold frames. Holding multiple degrees, she agrees that Book Learning and Field Experience are BOTH necessary to understanding the complexity and beauty of nature.

    You can find her at Sawyer Home and Garden Center in Sawyer, MI.
    https://sawyergardencenter.com/

    ]]>Horticulturist Brenda Shelton defines and discusses practice of horticulture, our interdependence with nature, and why she loves her craft.

    Brenda Shelton, a Native Midwesterner, through and through, was raised by Scandinavian immigrant grandparents until she was 16 and graduated from high school. Learning from cherished people who's knowledge went back, orally, for centuries set her on her pathway of becoming a horticulturist and submerging herself in EVERYTHING botanical. She has been employed in various areas of horticulture since birth, being put to good use on her grandparent's farm, by de-tasseling corn and helping to plant tomato seeds in her grandmother's cold frames. Holding multiple degrees, she agrees that Book Learning and Field Experience are BOTH necessary to understanding the complexity and beauty of nature.

    You can find her at Sawyer Home and Garden Center in Sawyer, MI.
    https://sawyergardencenter.com/

    ]]>b8dd5634-a1af-45a5-8ddf-9e35962f54a9Mon, 15 Jul 2019 13:00:00 -050031:23falsefull1851851Horticulturist Brenda Shelton defines and discusses practice of horticulture, our interdependence with nature, and why she loves her craft.Nadine KellyThe Mindful Minute - A Meditation to Observe Your CravingsThis is a simple meditation to observe your cravings.
    ]]>This is a simple meditation to observe your cravings.
    ]]>ed82d62e-77ae-4fb8-9134-d2386b076443Tue, 09 Jul 2019 13:00:00 -050001:11falsefull1841841This is a simple meditation to observe your cravings.Nadine KellyJennifer Alembik, Food Addiction CoachJennifer Alembik is a Food Addiction Coach and recovering food addict who has devoted her life to speaking, writing, and coaching on this debilitating disease. Jenny’s intense passion to raise awareness and help others comes from her own personal struggle. She sought treatment at age 21 but sadly, it was ineffective. Finally, at the age of 45 yrs., she discovered her severe addiction was to sugar and flour; the addictive culprits of her insane obsession and compulsion to eat. Currently, she resides in Florida with her three children; maintaining a 75lb weight loss and enjoying a full life, obsession free.

    You can find her at:
    jenniferalembik.com
    https://www.facebook.com/jenniferalembik/
    https://www.instagram.com/jenniferalembik/

    To learn more about food addiction, click on these links:
    https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5946262/
    https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6234835/
    http://www.midss.org/content/yale-food-addiction-scale-yfas

    ]]>Jennifer Alembik is a Food Addiction Coach and recovering food addict who has devoted her life to speaking, writing, and coaching on this debilitating disease. Jenny’s intense passion to raise awareness and help others comes from her own personal struggle. She sought treatment at age 21 but sadly, it was ineffective. Finally, at the age of 45 yrs., she discovered her severe addiction was to sugar and flour; the addictive culprits of her insane obsession and compulsion to eat. Currently, she resides in Florida with her three children; maintaining a 75lb weight loss and enjoying a full life, obsession free.

    You can find her at:
    jenniferalembik.com
    https://www.facebook.com/jenniferalembik/
    https://www.instagram.com/jenniferalembik/

    To learn more about food addiction, click on these links:
    https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5946262/
    https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6234835/
    http://www.midss.org/content/yale-food-addiction-scale-yfas

    ]]>6fae306c-5710-493d-9cce-f7511a5c132cMon, 08 Jul 2019 13:00:00 -050030:14falsefull1831831What is food addiction? It is a controversial subject. Jennifer Alembik, Food Addiction Coach, is here to tell us about her experiences with food addiction and how those experiences led her to help others.Nadine KellyThe Mindful Minute - Go Read Some Labels!Read five nutrition labels this week and assess what changes, if any, you should make.
    ]]>Read five nutrition labels this week and assess what changes, if any, you should make.
    ]]>5f86a036-d13b-4ce9-8e03-9afb7820d2cfTue, 02 Jul 2019 13:00:00 -050000:41falsefull1821821Read five nutrition labels this week and assess what changes, if any, you should make.Nadine KellyChristine Rosandich, Nutrition Educator - Nutrition Labels Explained!Reading a nutrition label may be confusing and it may feel like a waste of time, but it is imperative to choose the food that you are ingesting wisely! Be an informed consumer, advocate for your own health, and pick nutrient dense fuel for a healthy body!On this episode, Nutrition Educator and Health Coach, Christine Rosandich returns to explain both why it is important to know how to read a nutrition label and how to do so.

    Resources:
    https://www.fda.gov/food/nutrition-education-resources-and-materials/how-understand-and-use-nutrition-facts-label
    https://www.fda.gov/food/food/food-labeling-nutrition/changes-nutrition-facts-label

    ]]>Reading a nutrition label may be confusing and it may feel like a waste of time, but it is imperative to choose the food that you are ingesting wisely! Be an informed consumer, advocate for your own health, and pick nutrient dense fuel for a healthy body!On this episode, Nutrition Educator and Health Coach, Christine Rosandich returns to explain both why it is important to know how to read a nutrition label and how to do so.

    Resources:
    https://www.fda.gov/food/nutrition-education-resources-and-materials/how-understand-and-use-nutrition-facts-label
    https://www.fda.gov/food/food/food-labeling-nutrition/changes-nutrition-facts-label

    ]]>d8206f2e-fe99-4d6f-b031-7d7115ee7d01Mon, 01 Jul 2019 13:00:00 -050024:51falsefull1811811Nutrition Educator and Health Coach, Christine Rosandich returns to explain both why it is important to know how to read a nutrition label and how to do so. Nadine KellyThe Mindful Minute - Sugar, Too Much of a Good Thing...Too much sugar is detrimental to our health. This episode describes why.

    Refrerences:
    http://sugarscience.ucsf.edu/the-growing-concern-of-overconsumption.html#.XQarKtNKjUI
    https://sugarscience.ucsf.edu/sugar-metabolism.html#.XQaumdNKjUI
    https://learn.genetics.utah.edu/content/metabolism/sugar/

    ]]>Too much sugar is detrimental to our health. This episode describes why.

    Refrerences:
    http://sugarscience.ucsf.edu/the-growing-concern-of-overconsumption.html#.XQarKtNKjUI
    https://sugarscience.ucsf.edu/sugar-metabolism.html#.XQaumdNKjUI
    https://learn.genetics.utah.edu/content/metabolism/sugar/

    ]]>e817f610-dc7e-4018-8f34-8121e093c857Tue, 25 Jun 2019 13:00:00 -050002:25falsefull1801801Too much sugar is detrimental to our health.Nadine KellyChristine Rosandich, Nutrition Educator, On Why Diets Don't WorkChristine Rosandich, Nutrition Educator and Health Coach advises against dieting and instead, educates us to adopt individual and sustainable strategies for weight maintenance. Christine is Program Manager of Offsite Locations and Nutrition and Wellness Coordinator at the Cancer Support Center. Chris received her Masters Degree at Hawthorne University.

    In this episode, she uses DIET as an acronym - Did I Eat Today? Diets emphasize deprivation, rather than an approach that can be sustained for a lifetime. Chris defines bioindividuality, a concept that states that we are meant to eat in a way that is best for us as individuals; there is no magic formula that works for everyone. She also addresses the subject of sugar and how too much is harming our bodies.

    Chris gently encourages us to

    • Take a look at what we are eating and how our food makes us feel.
    • Address emotional eating and learn true hunger cues
    • Let go of judgement around food
    
    

    You can find her at https://yourhealthjourneycoach.com/

    ]]>Christine Rosandich, Nutrition Educator and Health Coach advises against dieting and instead, educates us to adopt individual and sustainable strategies for weight maintenance. Christine is Program Manager of Offsite Locations and Nutrition and Wellness Coordinator at the Cancer Support Center. Chris received her Masters Degree at Hawthorne University.

    In this episode, she uses DIET as an acronym - Did I Eat Today? Diets emphasize deprivation, rather than an approach that can be sustained for a lifetime. Chris defines bioindividuality, a concept that states that we are meant to eat in a way that is best for us as individuals; there is no magic formula that works for everyone. She also addresses the subject of sugar and how too much is harming our bodies.

    Chris gently encourages us to

    • Take a look at what we are eating and how our food makes us feel.
    • Address emotional eating and learn true hunger cues
    • Let go of judgement around food
    
    

    You can find her at https://yourhealthjourneycoach.com/

    ]]>a45d28b8-a1c9-424b-b91f-81de5020141cMon, 24 Jun 2019 13:00:00 -050041:03falsefull1791791Christine Rosandich, Nutrition Educator and Health Coach advises against dieting and instead, educates us to adopt individual and sustainable strategies for weight maintenance.Nadine KellyThe Mindful Minute - A Meditation at the Beach, from "Aqua Kriya Yoga"This meditation is entitled A Meditation at the Beach, read with permission from the author, Camella Nair, from her book, Aqua Kriya Yoga. You can order your copy here
    http://www.aquakriyayoga.com/aqua-kriya-yoga-book.
    ]]>This meditation is entitled A Meditation at the Beach, read with permission from the author, Camella Nair, from her book, Aqua Kriya Yoga. You can order your copy here
    http://www.aquakriyayoga.com/aqua-kriya-yoga-book.
    ]]>ed72689b-e460-40ba-8174-258bee677639Tue, 18 Jun 2019 13:00:00 -050001:46falsefull1781781Find a quiet place to sit and imagine you are at the beach.Nadine KellyWhat is Aqua Yoga and Why Does It Help? - with Camella NairCamella (Swami Nibhrtananda) has been practicing and studying yoga for decades and experienced how the practice of yoga changes over time or through illness or injury. She is certified in Aquatic Therapy and Rehabilitation as well as being a Yoga Therapist and Ayurvedic Health Educator and home funeral guide. She has authored 2 books on yoga and developed an accessible Aqua Yoga training program that caters for diverse populations. She is on faculty at Atri and bridges the gap between yoga and aquatic exercise. As a female Swami, she shares deep mystical Kriya yoga concepts with humor and enthusiasm and a female perspective.

    You can find her here - http://www.aquakriyayoga.com/

    She has a Facebook group entitled Good Death Cafe and Cooking the Yoga Sutras-an online Home Study Program that uses cooking as a metaphor for the ancient teachings - https://www.cookingtheyogasutras.com/

    ]]>Camella (Swami Nibhrtananda) has been practicing and studying yoga for decades and experienced how the practice of yoga changes over time or through illness or injury. She is certified in Aquatic Therapy and Rehabilitation as well as being a Yoga Therapist and Ayurvedic Health Educator and home funeral guide. She has authored 2 books on yoga and developed an accessible Aqua Yoga training program that caters for diverse populations. She is on faculty at Atri and bridges the gap between yoga and aquatic exercise. As a female Swami, she shares deep mystical Kriya yoga concepts with humor and enthusiasm and a female perspective.

    You can find her here - http://www.aquakriyayoga.com/

    She has a Facebook group entitled Good Death Cafe and Cooking the Yoga Sutras-an online Home Study Program that uses cooking as a metaphor for the ancient teachings - https://www.cookingtheyogasutras.com/

    ]]>c7390328-0638-40e9-976e-0acc8d4da7f1Mon, 17 Jun 2019 13:00:00 -050025:08falsefull1771771Camella Nair (Swami Nibhrtananda), who is certified in Aquatic Therapy and Rehabilitation as well as being a Yoga Therapist and Ayurvedic Health Educator, author, and home funeral guide talks about yoga in the water and its benefits. Nadine KellyThe Mindful Minute - A Tip from an Art TherapistA tip from Art Therapist, Kathleen Daly...don't be hard on yourself!
    ]]>A tip from Art Therapist, Kathleen Daly...don't be hard on yourself!
    ]]>61efe91d-2be0-41ae-ae72-3f275b36a845Tue, 11 Jun 2019 13:00:00 -050000:55falsefull1761761A tip from Art Therapist, Kathleen Daly...Nadine KellyArt Therapist Kathleen DalyKathleen Daly, licensed clinical professional counselor, Program Director and Art Therapist at the Cancer Support Center in Mokena and Homewood, Il and she joins us to talk about how art can heal. You can connect with her at www.cancersupportcenter.org.
    ]]>Kathleen Daly, licensed clinical professional counselor, Program Director and Art Therapist at the Cancer Support Center in Mokena and Homewood, Il and she joins us to talk about how art can heal. You can connect with her at www.cancersupportcenter.org.
    ]]>f89c6be7-3aeb-4975-98e7-145e2b4da500Mon, 10 Jun 2019 13:00:00 -050032:31falsefull1751751Kathleen Daly is an art therapist and she joins us to talk about how art can heal.Nadine KellyThe Mindful Minute - Meditate to Your Favorite SongMeditate to your favorite song.
    ]]>Meditate to your favorite song.
    ]]>a2dee858-a3c8-4544-a157-a79a36a2bfbeTue, 04 Jun 2019 13:00:00 -050001:03falsefull1741741Meditate to your favorite song.Nadine KellyJesse Backes, Percussion Teacher, On How Music Teaches Us to FailJesse Backes is a freelance percussion teacher, composer, and clinician in the midwest. Jesse studied music education at the University of Illinois in Urbana-Champaign. He has worked with prestigious organizations as battery coordinator and arranger at Marian Catholic High School in Chicago Heights and multi award winning Drum Corps International champions, The Cavaliers Drum and Bugle Corps in Rosemont Illinois. He joins us on the podcast to talk about how music teaches us to fail, thereby instilling character.
    ]]>Jesse Backes is a freelance percussion teacher, composer, and clinician in the midwest. Jesse studied music education at the University of Illinois in Urbana-Champaign. He has worked with prestigious organizations as battery coordinator and arranger at Marian Catholic High School in Chicago Heights and multi award winning Drum Corps International champions, The Cavaliers Drum and Bugle Corps in Rosemont Illinois. He joins us on the podcast to talk about how music teaches us to fail, thereby instilling character.
    ]]>f40beb48-20ce-46b6-9514-732f424825fdMon, 03 Jun 2019 13:00:00 -050026:57falsefull1731731Jesse Backes is a freelance percussion teacher, composer, and clinician in the midwest. He joins us on the podcast to talk about how music encourages us to fail.Nadine KellyThe Mindful Minute - A Birdsong MeditationFinding a quiet place, sit and listen to the nature's music, in the form of birdsong.
    ]]>Finding a quiet place, sit and listen to the nature's music, in the form of birdsong.
    ]]>aa321c7b-9bc1-482d-8c66-2ac8aec71fd8Tue, 21 May 2019 13:00:00 -050001:30falsefull1721721Finding a quiet place, sit and listen to the nature's music, in the form of birdsong.Nadine KellyJeffrey Wolfe, Music TherapistJeffrey Wolfe is Director of Community Programs and Financial Operations, and a board-certified music therapist at Institute for Therapy through the Arts. He is the Program Administrator for Musical Bridges to Memory ™ a research program that focuses on testing live music-based intervention to improve the quality of life in individuals with dementia and their relationship with their caregiver. Mr. Wolfe completed his Masters of Music in Music Therapy with an emphasis in counseling at Ohio University. He completed his clinical internship at Creating Connections Company, LLC, a private practice specializing in interventions for children and adults with Neurodevelopmental Disorders. He holds the Neurologic Music Therapy-Fellow certification from the Center for Biomedical Research in Music, at Colorado State University. You can find him at https://www.musictherapyillinois.org/user/jwolfe/

    https://itachicago.org/jeffrey-wolfe/

     

    ]]>Jeffrey Wolfe is Director of Community Programs and Financial Operations, and a board-certified music therapist at Institute for Therapy through the Arts. He is the Program Administrator for Musical Bridges to Memory ™ a research program that focuses on testing live music-based intervention to improve the quality of life in individuals with dementia and their relationship with their caregiver. Mr. Wolfe completed his Masters of Music in Music Therapy with an emphasis in counseling at Ohio University. He completed his clinical internship at Creating Connections Company, LLC, a private practice specializing in interventions for children and adults with Neurodevelopmental Disorders. He holds the Neurologic Music Therapy-Fellow certification from the Center for Biomedical Research in Music, at Colorado State University. You can find him at https://www.musictherapyillinois.org/user/jwolfe/

    https://itachicago.org/jeffrey-wolfe/

     

    ]]>21ad63be-1101-4016-8923-841141a165a7Mon, 20 May 2019 13:00:00 -050031:08falsefull1711711Jeffrey Wolfe is Director of Community Programs and Financial Operations, and a board-certified music therapist at Institute for Therapy through the Arts.Nadine KellyThe Mindful Minute - Make a New Habit TipHere is a quick tip to form a new habit.
    ]]>Here is a quick tip to form a new habit.
    ]]>7ac01e98-bc39-4535-a519-b903f681445cTue, 14 May 2019 13:00:00 -050001:28falsefull1701701Here is a quick tip to form a new habit.Nadine KellyDr. Sikirat Yusuf, Chiropractor and Owner of Serenity ChiropracticDr. Sikirat Yusuf, medical and wellness consultant and owner of Serenity Chiropractic in Homewood, IL joins us on the podcast to talk about the practice of chiropractic medicine and why she loves it and her patients! Because of her commitment to a life of learning, she is currently pursuing graduate training in nursing
    ]]>Dr. Sikirat Yusuf, medical and wellness consultant and owner of Serenity Chiropractic in Homewood, IL joins us on the podcast to talk about the practice of chiropractic medicine and why she loves it and her patients! Because of her commitment to a life of learning, she is currently pursuing graduate training in nursing
    ]]>de1999ee-dacc-425c-bf30-0081225ea0dbMon, 13 May 2019 13:00:00 -050024:22falsefull1691691Dr. Sikirat Yusuf, medical and wellness consultant and owner of Serenity Chiropractic in Homewood, IL joins us on the podcast to talk about the practice of chiropractic medicine and why she loves it and her patients!Nadine KellyThe Mindful Minute - Superman Variation for Back StrengthTry this exercise to strengthen your back muscles.
    ]]>Try this exercise to strengthen your back muscles.
    ]]>66cb77e6-cc32-48f7-8928-25a0bdd46861Tue, 07 May 2019 13:00:00 -050001:35falsefull1681681Try this exercise to strengthen your back muscles.Nadine KellyRyan Glatt - Brain Health CoachRyan Glatt is a psychometrist and Brain Health Coach at the Brain Health Center in the Pacific Neuroscience Institute. With a strong background in exercise science and human health, Ryan develops curricula specifically targeted towards those with dementia, Parkinson’s disease, Autism Spectrum Disorders (ASD), and traumatic brain injury, coaching individuals towards optimal brain health.

    As well as developing programs for the health and fitness industry on health neuroscience, Ryan actively consults for brain-based technology companies like SMARTFit. He has completed brain health programs from the Amen Clinics, the NeuroCoaching Institute, the Neuroscience Academy, the NeuroLeadership Institute, Neuroscience for Coaches, and others on the topics of brain health, sleep, and mindfulness.

    Ryan pursues continued education in exercise programs and works with subject matter experts and leading edge technologies in the fields of neurorehabilitation, neurorestoration, and cognitive enhancement in hopes of bringing them to communities in need. He is dedicated to solving the problems associated with neurodegeneration and its effects on health and wellness. Find him at https://somatiq.co/ and https://www.pacificneuroscienceinstitute.org/people/ryan-glatt/

    ]]>Ryan Glatt is a psychometrist and Brain Health Coach at the Brain Health Center in the Pacific Neuroscience Institute. With a strong background in exercise science and human health, Ryan develops curricula specifically targeted towards those with dementia, Parkinson’s disease, Autism Spectrum Disorders (ASD), and traumatic brain injury, coaching individuals towards optimal brain health.

    As well as developing programs for the health and fitness industry on health neuroscience, Ryan actively consults for brain-based technology companies like SMARTFit. He has completed brain health programs from the Amen Clinics, the NeuroCoaching Institute, the Neuroscience Academy, the NeuroLeadership Institute, Neuroscience for Coaches, and others on the topics of brain health, sleep, and mindfulness.

    Ryan pursues continued education in exercise programs and works with subject matter experts and leading edge technologies in the fields of neurorehabilitation, neurorestoration, and cognitive enhancement in hopes of bringing them to communities in need. He is dedicated to solving the problems associated with neurodegeneration and its effects on health and wellness. Find him at https://somatiq.co/ and https://www.pacificneuroscienceinstitute.org/people/ryan-glatt/

    ]]>46bd0e7f-a71b-45bb-a5a5-370327af0e43Mon, 06 May 2019 13:00:00 -050025:20falsefull1671671Ryan Glatt is a psychometrist and Brain Health Coach at the Brain Health Center in the Pacific Neuroscience Institute. With a strong background in exercise science and human health, Ryan develops curricula specifically targeted towards those with dementia, Parkinson’s disease, Autism Spectrum Disorders (ASD), and traumatic brain injury, coaching individuals towards optimal brain health.Nadine KellyThe Mindful Minute - Cat Cow Three WaysCat Cow Pose can be done on a mat, in a chair, or standing.
    ]]>Cat Cow Pose can be done on a mat, in a chair, or standing.
    ]]>c3faac55-4aca-436a-b3a8-c07ff3cfc3f4Tue, 30 Apr 2019 13:00:00 -050002:45falsefull1661661Cat Cow Pose can be done on a mat, in a chair, or standing.Nadine KellyKatie Hawks, Yoga and Massage TherapistKatie Hawks is a Yoga Therapist and Massage Therapist providing private, group and corporate Therapeutic Yoga Instruction, Reiki and a variety of Massage Therapy modalities in Valparaiso, IN. You can find her at https://www.katiehawks.com/.
    ]]>Katie Hawks is a Yoga Therapist and Massage Therapist providing private, group and corporate Therapeutic Yoga Instruction, Reiki and a variety of Massage Therapy modalities in Valparaiso, IN. You can find her at https://www.katiehawks.com/.
    ]]>f0a0d021-cbf7-44b5-abba-022f380845e4Mon, 29 Apr 2019 13:00:00 -050016:48falsefull1651651Katie Hawks, Yoga Therapist and Massage Therapist talks about the benefits of yoga and massage therapies.Nadine KellyThe Mindful Minute - Legs Up the WallLegs Up the Wall is a relaxing pose with numerous benefits. Learn how to practice here.
    ]]>Legs Up the Wall is a relaxing pose with numerous benefits. Learn how to practice here.
    ]]>c434ae5b-8b05-4c04-a08e-c93057c001fbTue, 23 Apr 2019 13:00:00 -050001:32falsefull1641641Legs Up the Wall is a relaxing pose with numerous benefits.Nadine KellyThis Caregiver Returns to Speak about GriefIn her first podcast episode (episode 11), Leslie spoke about how she and her husband Eddie changed their health habits after Eddie was diagnosed with terminal prostate cancer about 10 years ago. Together, they dedicated themselves to regular exercise, spending time in nature, veganism, and practicing daily gratitude. This interview was recorded six weeks after Eddie passed away. Leslie wanted to tell her story about what it feels like (in her words) to "feel broken".
    ]]>In her first podcast episode (episode 11), Leslie spoke about how she and her husband Eddie changed their health habits after Eddie was diagnosed with terminal prostate cancer about 10 years ago. Together, they dedicated themselves to regular exercise, spending time in nature, veganism, and practicing daily gratitude. This interview was recorded six weeks after Eddie passed away. Leslie wanted to tell her story about what it feels like (in her words) to "feel broken".
    ]]>b0a1c633-4eca-41d5-8e4b-e7ab95f621ecMon, 22 Apr 2019 13:00:00 -050026:11falsefull1631631Leslie Susralski originally shared her story of caring for her husband with terminal cancer in episode 11. This special follow up episode is about life without Eddie, a few weeks after his passing.Nadine KellyThe Mindful Minute - Flower Breath to Be CalmLearning new things can be challenging. Try breathing like a flower to be calm.
    ]]>Learning new things can be challenging. Try breathing like a flower to be calm.
    ]]>039a910f-a4b8-4960-b509-4d3f607b9ae6Tue, 16 Apr 2019 13:00:00 -050001:07falsefull1621621Learning new things can be challenging. Try breathing like a flower to be calm.Nadine KellyThe Medical Management of Osteoporosis with Dr. TaramascoDr. Dan Taramasco grew up in Western, NY. and currently resides in Rochester, NY. He received his B.S. in Biology, Rochester Institute Of Technology in 2005 and his M.D. at Ross University of School of Medicine in 2010. His training consisted of internship and residency at Rochester General Hospital in Rochester, NY where he was Chief Resident and he is board certified in Internal Medicine. His current position, Academic Hospitalist, Rochester General Hospital / Rochester Regional Health. His professional interests are metabolic syndrome / diabetes / thyroid disease.

    He has lost over 100lbs, naturally.

    Resources:
    https://www.mayoclinic.org/diseases-conditions/osteoporosis/symptoms-causes/syc-20351968
    https://www.cdc.gov/features/osteoporosis/
    https://www.bones.nih.gov/health-info/bone/osteoporosis/overview
    https://my.clevelandclinic.org/health/diseases/13017-osteomalacia

    ]]>Dr. Dan Taramasco grew up in Western, NY. and currently resides in Rochester, NY. He received his B.S. in Biology, Rochester Institute Of Technology in 2005 and his M.D. at Ross University of School of Medicine in 2010. His training consisted of internship and residency at Rochester General Hospital in Rochester, NY where he was Chief Resident and he is board certified in Internal Medicine. His current position, Academic Hospitalist, Rochester General Hospital / Rochester Regional Health. His professional interests are metabolic syndrome / diabetes / thyroid disease.

    He has lost over 100lbs, naturally.

    Resources:
    https://www.mayoclinic.org/diseases-conditions/osteoporosis/symptoms-causes/syc-20351968
    https://www.cdc.gov/features/osteoporosis/
    https://www.bones.nih.gov/health-info/bone/osteoporosis/overview
    https://my.clevelandclinic.org/health/diseases/13017-osteomalacia

    ]]>83a163aa-39a8-4da3-83c6-6831b2cc6a3eMon, 15 Apr 2019 13:00:00 -050029:28falsefull1611611Dr. Dan Taramasco, board certified internist, discusses the medical management and prevention of osteoporosis.Nadine KellyThe Mindful Minute - A Balancing Exercise from the ChairA simple exercise of slowly sitting and rising from a chair can improve lower body strength and improve balance.
    ]]>A simple exercise of slowly sitting and rising from a chair can improve lower body strength and improve balance.
    ]]>8bd152af-bc49-4a23-a50a-86338e87da1cTue, 09 Apr 2019 13:00:00 -050001:12falsefull1601601A simple exercise of slowly sitting and rising from a chair can improve lower body strength and improve balance.Nadine KellyCarol Feely Describes Living with OsteoporosisCarol Feely, retired teacher, has lived with osteoporosis for many years and describes how she has proactively managed it.
    ]]>Carol Feely, retired teacher, has lived with osteoporosis for many years and describes how she has proactively managed it.
    ]]>495e294b-2636-4e76-a5f1-3788b98e31e0Mon, 08 Apr 2019 13:00:00 -050023:21falsefull1591591Carol Feely, retired teacher, has lived with osteoporosis for many years and describes how she has proactively managed it.Nadine KellyThe Mindful Minute - How to Savasana (How to Relax)Final relaxation (savasana, the Sanskrit word) is the most important part of yoga.
    ]]>Final relaxation (savasana, the Sanskrit word) is the most important part of yoga.
    ]]>8784726f-7991-4af7-88d9-ec6c6a85504cTue, 02 Apr 2019 13:00:00 -050001:24falsefull1581581Final relaxation (savasana, the Sanskrit word) is the most important part of yoga.Nadine KellyA Conversation with Dr. Loren Fishman, Author of "Yoga for Osteoporosis"Loren Fishman, MD is Medical Director of Manhattan Physical Medicine and Rehabilitation in New York City, author of ten books, and more than 90 academic articles, and a world-recognized pioneer in the use of yoga in medical conditions, and the treatment of lower back pain and piriformis syndrome. He spent three years in India before going to medical school and has used yoga to reverse the deficits of rotator cuff syndrome, straighten the scoliotic spine, actually strengthen osteoporotic bones, and aid in medical conditions as diverse as piriformis syndrome, insomnia, obesity and restless leg syndrome. Other non-surgical interventions relieve plantar fasciitis, arrest the development of bunions, and retard the progress of arthritis and multiple sclerosis.

    In addition to his private practice, Manhattan Physical Medicine and Rehabilitation, he is Associate Editor of Topics in Geriatric Rehabilitation, on the staff at Columbia College of Physicians and Surgeons and a past president of the New York Society of Physical Medicine and Rehabilitation. Dr. Fishman has an advanced degree in Philosophy from Oxford University.

    You can learn more about him and his work at www.sciatica.org and yip.guru

    ]]>Loren Fishman, MD is Medical Director of Manhattan Physical Medicine and Rehabilitation in New York City, author of ten books, and more than 90 academic articles, and a world-recognized pioneer in the use of yoga in medical conditions, and the treatment of lower back pain and piriformis syndrome. He spent three years in India before going to medical school and has used yoga to reverse the deficits of rotator cuff syndrome, straighten the scoliotic spine, actually strengthen osteoporotic bones, and aid in medical conditions as diverse as piriformis syndrome, insomnia, obesity and restless leg syndrome. Other non-surgical interventions relieve plantar fasciitis, arrest the development of bunions, and retard the progress of arthritis and multiple sclerosis.

    In addition to his private practice, Manhattan Physical Medicine and Rehabilitation, he is Associate Editor of Topics in Geriatric Rehabilitation, on the staff at Columbia College of Physicians and Surgeons and a past president of the New York Society of Physical Medicine and Rehabilitation. Dr. Fishman has an advanced degree in Philosophy from Oxford University.

    You can learn more about him and his work at www.sciatica.org and yip.guru

    ]]>c8c4b4f5-3c84-4f55-9e6d-4c4c8d663015Mon, 01 Apr 2019 13:00:00 -050032:19falsefull1571571Loren Fishman, MD is Medical Director of Manhattan Physical Medicine and Rehabilitation in New York City, author of ten books, and more than 90 academic articles, and a world-recognized pioneer in the use of yoga in medical conditions. In this episode, he discusses the scientifically proven benefits of yoga to manage and prevent osteoporosis.Nadine KellyThe Mindful Minute - Five Pointed Star to Seated SquatThis is a standing to sitting sequence to stretch the front of the body and to strengthen the legs.
    ]]>This is a standing to sitting sequence to stretch the front of the body and to strengthen the legs.
    ]]>0b51aa60-4b3f-4a30-8416-3eed0d9f32caTue, 26 Mar 2019 13:00:00 -050001:15falsefull1561561This is a standing to sitting sequence to stretch the front of the body and to strengthen the legs.Nadine KellyDr. Noosha Niv, Clinical Psychologist, On ForgivenessDr. Noosha Niv, clinical psychologist, founder of the Mind Matters Institute, National Education Director for the VA Mental Health Centers of Excellence, and a Research Psychologist at UCLA. You can find out more about her at mindmattersinstitute.org.
    ]]>Dr. Noosha Niv, clinical psychologist, founder of the Mind Matters Institute, National Education Director for the VA Mental Health Centers of Excellence, and a Research Psychologist at UCLA. You can find out more about her at mindmattersinstitute.org.
    ]]>295ed4f6-2cdf-45eb-a870-7df90bc382a9Mon, 25 Mar 2019 13:00:00 -050022:33falsefull1551551Dr. Noosha Niv, clinical psychologist, is back to talk about how forgiveness benefits us, how it harms us when we cannot forgive, and the steps to take when forgiving is difficult.Nadine KellyThe Mindful Minute - Alternate Nostril BreathingAlternate Nostril Breathing technique.
    ]]>Alternate Nostril Breathing technique.
    ]]>2392919d-bfee-4e54-8825-caaf2505b376Tue, 19 Mar 2019 13:00:00 -050001:35falsefull1541541Alternate Nostril Breathing technique.Nadine KellyThalia Bishop Navigates Anxiety with IntegrityThalia Bishop, in training for her doctoral degree in clinical psychology at Loyola University Maryland, talks openly about how she has managed her anxiety. She shares how her own experience led her to pursue her degree to help others.
    ]]>Thalia Bishop, in training for her doctoral degree in clinical psychology at Loyola University Maryland, talks openly about how she has managed her anxiety. She shares how her own experience led her to pursue her degree to help others.
    ]]>92cc2ea5-d37d-49f7-967d-852d6e4529c5Mon, 18 Mar 2019 13:00:00 -050027:15falsefull1531531Thalia Bishop, in training for her doctoral degree in clinical psychology, talks openly about how she has managed her anxiety.Nadine KellyThe Mindful Minute - Inspired by Breath of JoyThis is a seated practice inspired by breath of joy.
    ]]>This is a seated practice inspired by breath of joy.
    ]]>c4e7885c-79ed-41c8-b010-ed6ea246543dTue, 12 Mar 2019 13:00:00 -050001:09falsefull1521521This is a seated practice inspired by breath of joy.Nadine KellyDr. Noosha Niv, Clinical Psychologist, On AnxietyDr. Noosha Niv, clinical psychologist, founder of the Mind Matters Institute, National Education Director for the VA Mental Health Centers of Excellence, and a Research Psychologist at UCLA. You can find out more about her at mindmattersinstitute.org.
    ]]>Dr. Noosha Niv, clinical psychologist, founder of the Mind Matters Institute, National Education Director for the VA Mental Health Centers of Excellence, and a Research Psychologist at UCLA. You can find out more about her at mindmattersinstitute.org.
    ]]>251d0eea-f81b-41a5-97c0-f162f22dcc1eMon, 11 Mar 2019 13:00:00 -050030:41falsefull1511511Dr. Noosha Niv defines normal vs. abnormal anxiety.Nadine KellyThe Mindful Minute - Milkshake by Global Family YogaThis stress relieving technique is presented with permission by Mira Binzen of Global Family Yoga.
    ]]>This stress relieving technique is presented with permission by Mira Binzen of Global Family Yoga.
    ]]>755061d5-56f2-45ad-80d2-8f47b3277080Tue, 05 Mar 2019 14:00:00 -050001:18falsefull1501501Relax and do the milkshake!Nadine KellyMira Binzen, On Teaching Yoga to Future Wise WomenMira Binzen is a child psychologist by training, registered experienced yoga teacher at the 500 hour level with Yoga Alliance, Yoga therapist with the Integrative Medicine Program at Minneapolis Children’s Hospital, and co-founder of Global Family Yoga along with her mother and sister. Mira has been teaching classes to children, families and adults for many years. For her, the heart of Yoga is discovering the self through joy and laughter. Her education, experience, and deep commitment to improving the lives of children and families are combined to create a training program of the highest quality.

    You can find her at http://mirabinzen.com/ and https://www.globalfamilyyoga.com/

    ]]>Mira Binzen is a child psychologist by training, registered experienced yoga teacher at the 500 hour level with Yoga Alliance, Yoga therapist with the Integrative Medicine Program at Minneapolis Children’s Hospital, and co-founder of Global Family Yoga along with her mother and sister. Mira has been teaching classes to children, families and adults for many years. For her, the heart of Yoga is discovering the self through joy and laughter. Her education, experience, and deep commitment to improving the lives of children and families are combined to create a training program of the highest quality.

    You can find her at http://mirabinzen.com/ and https://www.globalfamilyyoga.com/

    ]]>a0fa2141-bad7-4ff2-9cf1-a0431c692ce5Mon, 04 Mar 2019 14:00:00 -050021:46falsefull1491491Mira Binzen, 500 hour registered yoga teacher, yoga therapist, child psychologist, and co-founder of Global Family Yoga is here to teach us about myriad benefits of yoga for children, young adults, and families.Nadine KellyThe Mindful Minute - A RoutineMake a routine.
    ]]>Make a routine.
    ]]>de30ef0c-cca1-4cd5-9d12-4b49b56780eaTue, 26 Feb 2019 14:00:00 -050001:08falsefull1481481Make a routineNadine KellyMy Daughter, Future Wise WomanMy daughter, Maddie Kelly, is a third year student at Harvard University. She has maintained an excellent academic record, made lots of friends, learned about herself as a leader, and remained committed to staying healthy. She tells us how.
    ]]>My daughter, Maddie Kelly, is a third year student at Harvard University. She has maintained an excellent academic record, made lots of friends, learned about herself as a leader, and remained committed to staying healthy. She tells us how.
    ]]>4b35cd52-655c-436e-9bc3-712fdb85adc6Mon, 25 Feb 2019 14:00:00 -050015:26falsefull1471471My daughter, Maddie Kelly, third year Harvard student talks about staying healthy in college.Nadine KellyThe Mindful Minute - Coloring is Good for You!Another way to relax is to color, so grab some colored pencils and a coloring book for adults!
    ]]>Another way to relax is to color, so grab some colored pencils and a coloring book for adults!
    ]]>1005f5cf-ea39-41b4-ad51-9ffa54b74f05Tue, 19 Feb 2019 14:00:00 -050001:01falsefull1461461Another way to relax is to color, so grab some colored pencils and a coloring book for adults!Nadine KellyDenise Gives BackDenise Bouche, yoga student and brilliant artistic soul, painted a gorgeous mural, spanning two walls for the Cancer Support Center in Mokena, IL. The mural is located in The Mary Kay Brooks Children’s Room, dedicated by John Brooks in memory off his wife, who had cancer and was devoted to working with kids. Having benefitted so greatly from the support from the Center, she was inspired to give back. Denise supplied the paint and hundreds of hours of her time to complete the mural. This masterpiece is the product of her uninhibited imagination, and in her words, "allowing herself to be God's instrument". As a result of her great generosity and talent, the space will be used for counseling children, teens and their families. Those who are in pain will be able to find comfort, hope, support, and love, when words are not enough.

    To see the mural and to help families living with cancer, go to www.cancersupportcenter.org.

    ]]>Denise Bouche, yoga student and brilliant artistic soul, painted a gorgeous mural, spanning two walls for the Cancer Support Center in Mokena, IL. The mural is located in The Mary Kay Brooks Children’s Room, dedicated by John Brooks in memory off his wife, who had cancer and was devoted to working with kids. Having benefitted so greatly from the support from the Center, she was inspired to give back. Denise supplied the paint and hundreds of hours of her time to complete the mural. This masterpiece is the product of her uninhibited imagination, and in her words, "allowing herself to be God's instrument". As a result of her great generosity and talent, the space will be used for counseling children, teens and their families. Those who are in pain will be able to find comfort, hope, support, and love, when words are not enough.

    To see the mural and to help families living with cancer, go to www.cancersupportcenter.org.

    ]]>bf24fa42-1a82-4052-a8b9-96db805e4d85Mon, 18 Feb 2019 14:00:00 -050020:08falsefull1451451Denise Bouche, yoga student and brilliant artistic soul, painted a gorgeous mural, spanning two walls for the Cancer Support Center in Mokena, IL. She describes how and why she did it, despite how much pain she was in due to cancer recurrence at the time.Nadine KellyThe Mindful Minute - Mindful Eating PracticePractice mindful eating.
    ]]>Practice mindful eating.
    ]]>628505f6-246c-472f-a66c-d9b1a89d8458Tue, 12 Feb 2019 14:00:00 -050001:17falsefull1441441Practice mindful eating.Nadine KellyThe Bakery Boss Lady Puts Her Scones to Work for CommunityLisa Thompson, owner of Blue Sky Bakery in Chicago, gives at risk young adults opportunity by training them in her bakery for a better future. She has trained over 200 young adults since her bakery has been open to teach them skills to find and maintain employment. She also believes in living a balanced life in health so that she can best serve others. You can find her and donate at https://www.blue-sky-bakery.org/
    ]]>Lisa Thompson, owner of Blue Sky Bakery in Chicago, gives at risk young adults opportunity by training them in her bakery for a better future. She has trained over 200 young adults since her bakery has been open to teach them skills to find and maintain employment. She also believes in living a balanced life in health so that she can best serve others. You can find her and donate at https://www.blue-sky-bakery.org/
    ]]>1fbaedc8-616b-483b-8201-de6024d5aaaeMon, 11 Feb 2019 14:00:00 -050026:26falsefull1431431Lisa Thompson, owner of Blue Sky Bakery in Chicago, gives underserved young adults opportunity by training them in her bakery for a better future.Nadine KellyThe Mindful Minute - Love, Kindness, and Feeling SafeCommunicate with love and kindness.
    ]]>Communicate with love and kindness.
    ]]>1d0f9a01-cdfd-4668-b1ba-9b6391907fe7Tue, 05 Feb 2019 14:00:00 -050001:39falsefull1421421Communicate with love and kindness.Nadine KellyDr. Mica Estrada, On The Effects Community and Kindness in Retaining Students of Color in STEM FieldsDr. Mica Estrada received her Ph.D. (1997) in Social Psychology from Harvard University and now is an Associate Professor in the Department of Social and Behavioral Sciences and the Institute of Health and Aging at the University of California, San Francisco (UCSF). Her research program focuses on social influence, including the study of identity, values, forgiveness, well-being, and integrative education. Currently she is engaged in several longitudinal studies, which involve the implementation and assessment of interventions aimed to increase historically underrepresented minority student persistence in Science, Technology, Engineering and Mathematics careers. You can find her at https://profiles.ucsf.edu/mica.estrada and read her blog in Psychology Today at https://www.psychologytoday.com/us/experts/mica-b-estrada-phd
    ]]>Dr. Mica Estrada received her Ph.D. (1997) in Social Psychology from Harvard University and now is an Associate Professor in the Department of Social and Behavioral Sciences and the Institute of Health and Aging at the University of California, San Francisco (UCSF). Her research program focuses on social influence, including the study of identity, values, forgiveness, well-being, and integrative education. Currently she is engaged in several longitudinal studies, which involve the implementation and assessment of interventions aimed to increase historically underrepresented minority student persistence in Science, Technology, Engineering and Mathematics careers. You can find her at https://profiles.ucsf.edu/mica.estrada and read her blog in Psychology Today at https://www.psychologytoday.com/us/experts/mica-b-estrada-phd
    ]]>6679f040-799d-41c0-a91b-bc57230dec37Mon, 04 Feb 2019 14:00:00 -050029:52falsefull1411411Dr. Mica Estrada, Associate Professor in the Department of Social and Behavioral Sciences and the Institute of Health and Aging at UCSF, discusses community and kindness, and how they impact the retention of historically underrepresented minorities in STEM fields. Nadine KellyThe Mindful Minute-Marching in PlaceFeeling lethargic? Let's march in place.
    ]]>Feeling lethargic? Let's march in place.
    ]]>637bf07d-a6ed-4d5f-80aa-ef66ceb30f20Tue, 29 Jan 2019 14:00:00 -050001:58falsefull1401401Feeling lethargic? Let's march in place.Nadine KellyYZ - Woman On a MissionYZ, my fellow The Podcast Fellowship alum, sponsored by Alex DiPalma and Seth Godin during the summer of 2018, joins me on this episode to talk about leaving China to pursue screenwriting and podcasting. Deeply tied to her family, the transition provoked anxiety and challenges, but she learned invaluable lessons during her time in America. Although YZ had to return to China, prematurely, she plans to persevere in podcasting, inspiring others to be brave, and most of all, to be herself.

    You can hear her genius podcast on Rock Bottom with YZ on Apply Podcasts or Spotify.

    ]]>YZ, my fellow The Podcast Fellowship alum, sponsored by Alex DiPalma and Seth Godin during the summer of 2018, joins me on this episode to talk about leaving China to pursue screenwriting and podcasting. Deeply tied to her family, the transition provoked anxiety and challenges, but she learned invaluable lessons during her time in America. Although YZ had to return to China, prematurely, she plans to persevere in podcasting, inspiring others to be brave, and most of all, to be herself.

    You can hear her genius podcast on Rock Bottom with YZ on Apply Podcasts or Spotify.

    ]]>8d941c7b-62d1-4658-b9ef-8c07381a5722Mon, 28 Jan 2019 14:00:00 -050024:33falsefull1391391YZ, my fellow The Podcast Fellowship alum and friend, joins me on this episode to talk about leaving China to pursue screenwriting and podcasting.Nadine KellyThe Mindful Minute - Relax Your Tension with a Body ScanBreathe and relax your body from head to toe.
    ]]>Breathe and relax your body from head to toe.
    ]]>69e4b110-674d-499c-91ac-2004c929e25eTue, 22 Jan 2019 14:00:00 -050001:46falsefull1381381Breathe and relax your body from head to toe.Nadine KellySue Armato On Thriving with CancerSue Armato is the Executive Director of the Cancer Support Center. The Cancer Support Center is located in Homewood and in Mokena, IL. A variety of complimentary classes and services are offered for those with cancer, their families, and caregivers. For more information, please visit
    http://cancersupportcenter.org.
    ]]>Sue Armato is the Executive Director of the Cancer Support Center. The Cancer Support Center is located in Homewood and in Mokena, IL. A variety of complimentary classes and services are offered for those with cancer, their families, and caregivers. For more information, please visit
    http://cancersupportcenter.org.
    ]]>68d8686c-7aa6-41e3-b7fc-2bd6c663cbb4Mon, 21 Jan 2019 14:00:00 -050036:39falsefull1371371Sue Armato, Executive Director of the Cancer Support Center, describes how she didn't just settle for surviving cancer. She has thrived and encourages fellow cancer survivors to do the same.Nadine KellyThe Mindful Minute - RainstormMeditate to the sounds of the rain.
    ]]>Meditate to the sounds of the rain.
    ]]>64cdd2e3-784f-40fd-835d-da62a31b064fTue, 15 Jan 2019 14:00:00 -050002:00falsefull1361361Meditate to the sounds of the rain.Nadine KellyHelena Rogers, Woman Entrepreneur ExtraordinaireHelena Rogers is a highly creative entrepreneur with excellent ability to create, develop, host and facilitate workshops, seminars, and conferences. She is an advocate for helping women showcase their strengths in their careers. She is Membership Engagement Manager at National Association of Women Lawyers. In the interview, Helena describes how she has always been a passionate advocate for women in her community.
    ]]>Helena Rogers is a highly creative entrepreneur with excellent ability to create, develop, host and facilitate workshops, seminars, and conferences. She is an advocate for helping women showcase their strengths in their careers. She is Membership Engagement Manager at National Association of Women Lawyers. In the interview, Helena describes how she has always been a passionate advocate for women in her community.
    ]]>8d413eaf-55e7-474f-b2be-d6894abe79f8Mon, 14 Jan 2019 14:00:00 -050027:37falsefull1351351Helena Rogers is a highly creative entrepreneur with excellent ability to create, develop, host and facilitate workshops, seminars, and conferences. She is an advocate for helping women showcase their strengths in their careers. She is Membership Engagement Manager at National Association of Women Lawyers.Nadine KellyThe Mindful Minute - The First Part of a Sun SalutationFor energy, strength, balance, and flexibility, practice the first part of a sun salutation with a chair.
    ]]>For energy, strength, balance, and flexibility, practice the first part of a sun salutation with a chair.
    ]]>27961283-1d94-4a10-adb3-62902802b410Tue, 08 Jan 2019 14:00:00 -050001:32falsefull1341341For energy, strength, balance, and flexibility, practice the first part of a sun salutation with a chair.Nadine KellyDr. Mimi Secor, Nurse Practitioner, On Women's Sexual HealthDr. Mimi Secor is a board certified Family Nurse Practitioner specializing in Women’s Health for 40+ years and more recently, Health and Fitness. She is a popular national speaker and consultant, author, health coach, and international educator for clinicians. She earned her doctoral degree as a Nurse Practitioner when she was 61 and in the following year, placed fourth in a bodybuilding competition. Her most recent book is “Debut a New You: Transforming Your Life at Any Age”. She has also hosted a radio show, ReachMD. You can learn more about Dr. Mimi at https://www.mimisecor.com/.
    ]]>Dr. Mimi Secor is a board certified Family Nurse Practitioner specializing in Women’s Health for 40+ years and more recently, Health and Fitness. She is a popular national speaker and consultant, author, health coach, and international educator for clinicians. She earned her doctoral degree as a Nurse Practitioner when she was 61 and in the following year, placed fourth in a bodybuilding competition. Her most recent book is “Debut a New You: Transforming Your Life at Any Age”. She has also hosted a radio show, ReachMD. You can learn more about Dr. Mimi at https://www.mimisecor.com/.
    ]]>2a7b93c2-8ecf-4d8e-b7ed-c5988df5eb96Mon, 07 Jan 2019 14:00:00 -050033:38falsefull1331331Dr. Mimi Secor is a board certified Family Nurse Practitioner specializing in Women’s Health for 40+ years and more recently, Health and Fitness. She is a popular national speaker and consultant, author, health coach, and international educator for clinicians. She believes in empowering women to care for themselves by learning about their bodies to stay healthy and fit.Nadine KellyThe Mindful Minute - Focus In Spite of NoiseWe are constantly stimulated; it is possible to focus and find stillness amongst noise. It just takes practice.
    ]]>We are constantly stimulated; it is possible to focus and find stillness amongst noise. It just takes practice.
    ]]>17b2d8fe-e1fb-4092-8e0a-3b641f4b8c21Tue, 18 Dec 2018 14:00:00 -050001:06falsefull1321321We are constantly stimulated; it is possible to focus and find stillness amongst noise. It just takes practice.Nadine KellyIs It Yoga Wednesday Yet?Dedicated yoginis, my friends and mentors, Janet and Pat tell us why they cannot live without yoga. You don't need to be a pretzel. You don't have to be thin. Why does Janet call yoga her "life force"? How does Pat carry the feelings from "yoga Wednesday" into the rest of her week? Please tune in to find out.
    ]]>Dedicated yoginis, my friends and mentors, Janet and Pat tell us why they cannot live without yoga. You don't need to be a pretzel. You don't have to be thin. Why does Janet call yoga her "life force"? How does Pat carry the feelings from "yoga Wednesday" into the rest of her week? Please tune in to find out.
    ]]>7c497306-b074-4de5-9dd4-b0172bd85045Mon, 17 Dec 2018 14:00:00 -050023:33falsefull1311311Dedicated yoginis, friends and mentors Janet and Pat tell us why they cannot live without yoga.Nadine KellyThe Mindful Minute - A Forest MeditationImagine yourself in the forest. Take a moment to focus on the sounds, sights, smells, and feel of the forest around you.
    ]]>Imagine yourself in the forest. Take a moment to focus on the sounds, sights, smells, and feel of the forest around you.
    ]]>738b4d83-cec5-45ad-92d3-acb97e087be8Tue, 11 Dec 2018 14:00:00 -050001:38falsefull1301301A guided meditation in the forest.Nadine KellyNature Sustains Her SpiritMay Kelly, my sister-in-law, describes living a life of balance with her son who has autism. She describes how she cares for herself by eating well and spending as much time in nature as she can, nurturing her adventurous spirit.
    ]]>May Kelly, my sister-in-law, describes living a life of balance with her son who has autism. She describes how she cares for herself by eating well and spending as much time in nature as she can, nurturing her adventurous spirit.
    ]]>262bd3ed-ebdd-466b-8f15-02e5597955f8Mon, 10 Dec 2018 14:00:00 -050024:43falsefull1291291May Kelly, my sister-in-law, describes living a life of balance with her son who has autism. Nadine KellyThe Mindful Minute - Be Brave, Be CuriousBe brave. Be curious.
    ]]>Be brave. Be curious.
    ]]>55b37b63-a4d5-4f40-a2fd-0e6674160a9bTue, 04 Dec 2018 14:00:00 -050001:02falsefull1281281Be brave. Be curious.Nadine KellyA Conversation with Dr. Jennings, Author of “The Aging Brain”Dr. Timothy Jennings, MD, summarizes key concepts from his book The Aging Brain - Proven Steps to Prevent Dementia and Sharpen Your Mind by choosing healthy lifestyle habits to prevent dementia. Dr. Jennings is a psychiatrist and certified master psychopharmacologist who has been in practice since 1997. He is board certified in psychiatry by the American Board of Psychiatry and Neurology, a speaker, lecturer, and author of two previous books, The God-Shaped Brain and The God-Shaped Heart. He is in private practice in Chattanooga, Tennessee.

    Thanks to Leslie Susralski for recommending this book.

    I encourage curiosity and requests for podcast subjects to explore all aspects of our health; please visit http://yogimd.net/contactus/ to post questions, comments, and suggestions.

    ]]>Dr. Timothy Jennings, MD, summarizes key concepts from his book The Aging Brain - Proven Steps to Prevent Dementia and Sharpen Your Mind by choosing healthy lifestyle habits to prevent dementia. Dr. Jennings is a psychiatrist and certified master psychopharmacologist who has been in practice since 1997. He is board certified in psychiatry by the American Board of Psychiatry and Neurology, a speaker, lecturer, and author of two previous books, The God-Shaped Brain and The God-Shaped Heart. He is in private practice in Chattanooga, Tennessee.

    Thanks to Leslie Susralski for recommending this book.

    I encourage curiosity and requests for podcast subjects to explore all aspects of our health; please visit http://yogimd.net/contactus/ to post questions, comments, and suggestions.

    ]]>2a26248b-aeb3-48e7-8725-83668e17edfcMon, 03 Dec 2018 14:00:00 -050043:12falsefull1271271Dr. Timothy Jennings, MD, summarizes key concepts from his book *The Aging Brain - Proven Steps to Prevent Dementia and Sharpen Your Mind* by choosing healthy lifestyle habits to prevent dementia.Nadine KellyThe Mindful Minute - Write About What You Love About Yourself 21 Day InvitationFor 21 days, write 25 unique things that you love about yourself.
    ]]>For 21 days, write 25 unique things that you love about yourself.
    ]]>8e95e06f-4a68-46f2-96e9-95d40f14e6d5Tue, 27 Nov 2018 14:00:00 -050001:03falsefull1261261For 21 days, write 25 unique things that you love about yourself.Nadine KellyBernie Hoffman - We Are All a Part of One StoryBernie Hoffman embodies what it means to healthy spiritually and socially. She talks about how she is inspired to consistently give to her community through her work at Infant Jesus of Prague Parish in Flossmoor, IL.
    ]]>Bernie Hoffman embodies what it means to healthy spiritually and socially. She talks about how she is inspired to consistently give to her community through her work at Infant Jesus of Prague Parish in Flossmoor, IL.
    ]]>ae1a5373-0c0c-4d9d-bbe3-121211e7d965Mon, 26 Nov 2018 14:00:00 -050020:57falsefull1251251Bernie Hoffman embodies what it means to healthy spiritually and socially. She talks about how she is inspired to consistently give to her community.Nadine KellyThe Mindful Minute - Chef Scout’s Basic Stock RecipeLearn a basic stock recipe by Chef Scout.
    ]]>Learn a basic stock recipe by Chef Scout.
    ]]>d44dba8c-c117-4682-9ec7-2c895fd799a5Tue, 20 Nov 2018 14:00:00 -050001:36falsefull1241241Learn a basic stock recipe by Chef Scout.Nadine KellyChef Scout Hughes Makes Cooking ApproachableExecutive Chef Scout Hughes of Dish in Valparaiso, IN showcases practical cooking techniques, basic pantry staples, and cooking supplies.

    http://dishrestaurant.net/

    ]]>Executive Chef Scout Hughes of Dish in Valparaiso, IN showcases practical cooking techniques, basic pantry staples, and cooking supplies.

    http://dishrestaurant.net/

    ]]>370c5d6a-28d3-4c25-be3f-9636afb94bbbMon, 19 Nov 2018 14:00:00 -050026:21falsefull1231231Chef Scout Hughes shares practical cooking tips and invites you to nourish yourself and make cooking personal.Nadine KellyThe Mindful Minute - Treat YourselfTreat yourself. You are worth it.
    ]]>Treat yourself. You are worth it.
    ]]>d32d93a1-8d61-490a-be63-304ff7a989e9Tue, 13 Nov 2018 17:50:00 -050001:04falsefull1221221Treat yourself. You are worth it. Nadine KellySusan Grumbine's Scenic Path to AcupunctureSusan Grumbine is a Board Certified and Licensed Acupuncturist since October of 2015. She is the owner of SuZen Acupuncture in Crete, Il where she practices traditional Chinese medicine, East-Asian therapies, TuiNa-Acupressure, cupping iguasha, nutrition, and herbs. She also received her Masters Degree in Acupuncture, Bachelors of Arts Degree in Sociology, and Masters Degree in Teaching. She has been featured in Voyage Chicago magazine in "Chicago's Most Inspiring Stories".

    You can find her at:
    https://suzenacu.com/

    ]]>Susan Grumbine is a Board Certified and Licensed Acupuncturist since October of 2015. She is the owner of SuZen Acupuncture in Crete, Il where she practices traditional Chinese medicine, East-Asian therapies, TuiNa-Acupressure, cupping iguasha, nutrition, and herbs. She also received her Masters Degree in Acupuncture, Bachelors of Arts Degree in Sociology, and Masters Degree in Teaching. She has been featured in Voyage Chicago magazine in "Chicago's Most Inspiring Stories".

    You can find her at:
    https://suzenacu.com/

    ]]>14bbf9e8-804b-4b59-95ed-c5635869cb7fMon, 12 Nov 2018 14:00:00 -050023:05falsefull1211211Licensed Acupuncturist, Susan Grumbine describes the science and healing attributes of acupuncture.Nadine KellyThe Mindful Minute - Heel LiftsWant to improve your balance? Try heel lifts.
    ]]>Want to improve your balance? Try heel lifts.
    ]]>c63b12a2-eb4f-4838-ab5e-5c484d0980eeTue, 06 Nov 2018 14:00:00 -050001:07falsefull1201201Want to improve your balance? Try heel lifts.Nadine KellyOn BalanceThis is an episode about maintaining physical balance by learning the anatomy of balance as well as risk factors and prevention strategies to avoid falls.
    ]]>This is an episode about maintaining physical balance by learning the anatomy of balance as well as risk factors and prevention strategies to avoid falls.
    ]]>2c58e3d6-235f-44a5-842d-6442051d278eMon, 05 Nov 2018 14:00:00 -050012:48falsefull1191191This is about maintaining your balance and avoiding falls.Nadine KellyThe Mindful Minute - IntegrityWalk tall, avoid conflict, maintain your integrity.
    ]]>Walk tall, avoid conflict, maintain your integrity.
    ]]>36d50af3-b84e-421f-ae97-06edb0915317Tue, 30 Oct 2018 13:00:00 -050001:05falsefull1181181Walk tall, avoid conflict, maintain your integrity.Nadine KellyMartial Artist Phil Varnado Shares Self Defense TipsPhil Varnado, 2nd Degree Taekwondo black belt, shares self defense tips and how for him, martial arts is a way of life. Tune in to learn how he has remained dedicated to his art to stay healthy physically, mentally, and spiritually.
    ]]>Phil Varnado, 2nd Degree Taekwondo black belt, shares self defense tips and how for him, martial arts is a way of life. Tune in to learn how he has remained dedicated to his art to stay healthy physically, mentally, and spiritually.
    ]]>3bad0a00-9ca8-406a-a712-f967fae7cf1bMon, 29 Oct 2018 13:00:00 -050015:46falsefull1171171Phil Varnado, 2nd Degree Taekwondo black belt, shares self defense tips and how for him, martial arts is a way of life.Nadine KellyThe Mindful Minute - Shake Up Your Exercise RoutineGet out of the same exercise rut. Avoid injuries. Challenge yourself. Ask a trainer for help.
    ]]>Get out of the same exercise rut. Avoid injuries. Challenge yourself. Ask a trainer for help.
    ]]>a75a41a3-6946-4583-a3ac-d09a78f379b5Tue, 23 Oct 2018 13:00:00 -050001:04falsefull1161161Get out of the same exercise rut.Nadine KellyMike "The Beast" Hampton On Falling in Love with Training SeniorsMichael Hampton has been a personal trainer since 2006 (NSCA Personal Trainer; AFAA Group Exercise Instructor; American Red Cross AED & CPR Certified). Seeing clients and members smile and laugh while trying to achieve their goals is what inspired Michael to become a personal trainer. You can find him at Franciscan Fitness Center in Chicago Heights.

    Email - michael.hampton@franciscanalliance.org

    ]]>Michael Hampton has been a personal trainer since 2006 (NSCA Personal Trainer; AFAA Group Exercise Instructor; American Red Cross AED & CPR Certified). Seeing clients and members smile and laugh while trying to achieve their goals is what inspired Michael to become a personal trainer. You can find him at Franciscan Fitness Center in Chicago Heights.

    Email - michael.hampton@franciscanalliance.org

    ]]>0a606f7d-0003-4e47-8e40-74f68305ef67Mon, 22 Oct 2018 13:00:00 -050021:58falsefull1151151Michael Hampton, personal trainer for over 12 years, talks about how he originally wanted to train professional athletes, but surprised himself when he fell in love with teaching seniors. He shares tips about exercising and how he encourages his clients to be fit.Nadine KellyThe Mindful Minute - Practice GratitudeStudies show practicing gratitude is good for your well being.

    https://emmons.faculty.ucdavis.edu/gratitude-and-well-being/

    ]]>Studies show practicing gratitude is good for your well being.

    https://emmons.faculty.ucdavis.edu/gratitude-and-well-being/

    ]]>d91acea6-7bcd-4976-b311-ba38e3d1f950Tue, 16 Oct 2018 13:00:00 -050001:11falsefull1141141Practicing gratitude is good for your well being.Nadine KellyUgochi, The African Buttafly Shares What She KnowsUgochi Nwaogwugwu, born to Nigerian parents in Chicago, made the difficult choice to pursue her life as an artist. She shares how she arrived at her decision while maintaining deeply cherished family ties, how she is active in her community, and how she stays healthy.

    www.ugochi.com

    ]]>Ugochi Nwaogwugwu, born to Nigerian parents in Chicago, made the difficult choice to pursue her life as an artist. She shares how she arrived at her decision while maintaining deeply cherished family ties, how she is active in her community, and how she stays healthy.

    www.ugochi.com

    ]]>aa26f0c5-0c7a-424d-9c5a-72a33001d98bMon, 15 Oct 2018 13:00:00 -050030:31falsefull1131131Ugochi Nwaogwugwu - singer, poet, writer, dancer, activist, and educator talks about embracing her path as an artist, her true calling.Nadine KellyThe Mindful Minute - A Nourishing TipA Nourishing Tip to keep in mind when shopping at the grocery store. Shop along the periphery and prep when you get home to save time and your waistline.
    ]]>A Nourishing Tip to keep in mind when shopping at the grocery store. Shop along the periphery and prep when you get home to save time and your waistline.
    ]]>311f1972-6c0e-4ddb-b3fd-4589aec506faTue, 09 Oct 2018 13:00:00 -050001:07falsefull1121121A Nourishing Tip to keep in mind when shopping at the grocery store.Nadine KellyNutrition is the Key for this CaregiverLeslie Susralski, volunteer and board member of the Cancer Support Center talks about life with her husband who has terminal cancer. Leslie is a voracious reader, generous with her time, and believes that nutrition is the key to staying healthy. She believes it is never too late to adopt healthy habits.
    ]]>Leslie Susralski, volunteer and board member of the Cancer Support Center talks about life with her husband who has terminal cancer. Leslie is a voracious reader, generous with her time, and believes that nutrition is the key to staying healthy. She believes it is never too late to adopt healthy habits.
    ]]>01237ea4-5e18-4256-a426-500699cfdcb8Mon, 08 Oct 2018 13:00:00 -050025:20falsefull1111111Leslie Susralski, volunteer and board member of the Cancer Support Center talks about life with her husband who has terminal cancer.Nadine KellyThe Mindful Minute - Unplugged at Mt. BaldheadDeclutter your mind by unplugging and getting physical.
    ]]>Declutter your mind by unplugging and getting physical.
    ]]>68321289-6740-4683-85b2-259561e6a983Tue, 02 Oct 2018 13:00:00 -050001:06falsefull1101101Declutter your mind by unplugging and getting physical.Nadine KellyStress Like GoldilocksThis episode is dedicated to learning about how stress works, how it affects you, and why you need the right amount in our lives to be our best.

    References

    Eight in 10 Americans Afflicted by Stress https://news.gallup.com/poll/224336/eight-americans-afflicted-stress.aspx

    Stress: Homeostasis, Rheostasis, Reactive Scope, Allostasis and Allostatic Load https://www.sciencedirect.com/science/article/pii/B9780128093245028674

    Stress and Allostasis-Induced Brain Plasticity Annu Rev Med. 2011;62:431-445.

    Blue Zones - https://www.bluezones.com/

    ]]>This episode is dedicated to learning about how stress works, how it affects you, and why you need the right amount in our lives to be our best.

    References

    Eight in 10 Americans Afflicted by Stress https://news.gallup.com/poll/224336/eight-americans-afflicted-stress.aspx

    Stress: Homeostasis, Rheostasis, Reactive Scope, Allostasis and Allostatic Load https://www.sciencedirect.com/science/article/pii/B9780128093245028674

    Stress and Allostasis-Induced Brain Plasticity Annu Rev Med. 2011;62:431-445.

    Blue Zones - https://www.bluezones.com/

    ]]>7a3c68d7-99c7-4d9d-a479-ae09fb01ed88Mon, 01 Oct 2018 13:00:00 -050013:58falsefull19191We need stress, not too much, not too little, but just right.Nadine KellyThe Mindful Minute - Water MeditationA mediation with water nature sounds
    ]]>A mediation with water nature sounds
    ]]>0bdbf6d1-eb66-475f-aa3b-2fc53ff367c0Tue, 25 Sep 2018 13:00:00 -050001:12falsefull18181A mediation with water nature soundsNadine KellyMy Sister, My HeroDaphne Pierre Bishop is a mother, wife, attorney, and cancer survivor. She recounts how she learned how to be healthy after a life spent experimenting with various diets and exercise regimens. She finally hit her stride with the help of her cancer support center to learn how to exercise, eat, and cope with stress properly. She feels healthier than she ever has.
    ]]>Daphne Pierre Bishop is a mother, wife, attorney, and cancer survivor. She recounts how she learned how to be healthy after a life spent experimenting with various diets and exercise regimens. She finally hit her stride with the help of her cancer support center to learn how to exercise, eat, and cope with stress properly. She feels healthier than she ever has.
    ]]>df07d907-b286-4d05-8b5e-3e91529b0818Mon, 24 Sep 2018 13:00:00 -050022:49falsefull17171This episode features my sister, Daphne Pierre Bishop, eloquently telling her story of surviving breast cancer, becoming vegan, and discovering that she is more than the number on the scale.Nadine KellyThe Mindful Minute - BreatheLearn how to take a calming deep breath in the seated position.
    ]]>Learn how to take a calming deep breath in the seated position.
    ]]>7eaf2fd2-f492-40f5-ab49-695fd65aa42eTue, 18 Sep 2018 13:00:00 -050001:11falsefull16161This is how to take a deep breath.Nadine KellyMy Personal Performance Coach, Orlando BishopI am honored to share this interview with Orlando Bishop of Align Performance. He discusses his Align methodology for helping clients to develop customized strategies aligned to their goals, character, and strengths. It helped him find his path and he helped me establish YOGI MD.
    ]]>I am honored to share this interview with Orlando Bishop of Align Performance. He discusses his Align methodology for helping clients to develop customized strategies aligned to their goals, character, and strengths. It helped him find his path and he helped me establish YOGI MD.
    ]]>0d12f615-6062-40b6-9455-7dff082bf804Mon, 17 Sep 2018 13:00:00 -050023:46falsefull15151I am honored to share this interview with Orlando Bishop of Align Performance. He discusses his Align methodology for helping clients to develop customized strategies aligned to their goals, character, and strengths. It helped him find his path and he helped me establish YOGI MD.Nadine KellyThe Mindful Minute - A Quick Warm UpA brief warm up to help with stiffness.
    ]]>A brief warm up to help with stiffness.
    ]]>06fad66d-0c1e-46d2-805f-e9f3a1e03fdaTue, 11 Sep 2018 13:00:00 -050002:09falsefull14141A brief warm up to help with stiffness.Nadine KellyLet's Get PhysicalThis episode is about the importance of staying active and myriad reasons why exercise is so very beneficial.

    NOTE - In the original recording of this episode, BMI was incorrectly reported as a percentage. The updated recording reflects the correct language referring to BMI

    References
    https://www.researchgate.net/profile/Richard_Simpson/publication/286088426_Exercise_and_the_Regulation_of_Immune_Functions/links/5a56d6810f7e9bf2a536d68c/Exercise-and-the-Regulation-of-Immune-Functions.pdf
    https://www.youtube.com/watch?v=dC7y9qB3tcA
    https://www.ted.com/talks/wendy_suzuki_the_brain_changing_benefits_of_exercise
    https://www.health.harvard.edu/blog/regular-exercise-changes-brain-improve-memory-thinking-skills-201404097110
    https://www.cdc.gov/physicalactivity/basics/index.htm
    http://www.who.int/dietphysicalactivity/factsheet_adults/en/
    https://www.heart.org/en/healthy-living/fitness/fitness-basics/flexibility-exercise-stretching
    https://drjohnrusin.com/strengthening-your-kinetic-chain/

    ]]>This episode is about the importance of staying active and myriad reasons why exercise is so very beneficial.

    NOTE - In the original recording of this episode, BMI was incorrectly reported as a percentage. The updated recording reflects the correct language referring to BMI

    References
    https://www.researchgate.net/profile/Richard_Simpson/publication/286088426_Exercise_and_the_Regulation_of_Immune_Functions/links/5a56d6810f7e9bf2a536d68c/Exercise-and-the-Regulation-of-Immune-Functions.pdf
    https://www.youtube.com/watch?v=dC7y9qB3tcA
    https://www.ted.com/talks/wendy_suzuki_the_brain_changing_benefits_of_exercise
    https://www.health.harvard.edu/blog/regular-exercise-changes-brain-improve-memory-thinking-skills-201404097110
    https://www.cdc.gov/physicalactivity/basics/index.htm
    http://www.who.int/dietphysicalactivity/factsheet_adults/en/
    https://www.heart.org/en/healthy-living/fitness/fitness-basics/flexibility-exercise-stretching
    https://drjohnrusin.com/strengthening-your-kinetic-chain/

    ]]>074e4c5e-4a15-4bbb-9d3e-24ba542d477bMon, 10 Sep 2018 13:00:00 -050016:29falsefull13131Why bother exercising? There are so many reasons!Nadine KellyThe Mindful Minute: It's Just a SkillIn this Mindful Minute, let's remember - learning a skill takes baby steps, patience, and self-compassion.
    ]]>In this Mindful Minute, let's remember - learning a skill takes baby steps, patience, and self-compassion.
    ]]>8adafcf6-2117-4bb0-b95b-c3112d0d879dTue, 04 Sep 2018 13:00:00 -050001:26falsefull12121In this Mindful Minute, let's remember - learning a skill takes baby steps.Nadine KellyIntroduction to a Healthy YouWelcome to Mindful Health for the Wise Woman. In the pilot podcast episode, the definition of the complex concept of health is explained. Health is dynamic and different for each individual, a tool to live the best and most fruitful life possible.

    References:

    Definitions of Health. http://www.med.uottawa.ca/sim/data/health_definitions_e.htm

    “Life Smart for Women” Program, Multiple Dimensions of health, Illinois Department of Public Health

    ]]>Welcome to Mindful Health for the Wise Woman. In the pilot podcast episode, the definition of the complex concept of health is explained. Health is dynamic and different for each individual, a tool to live the best and most fruitful life possible.

    References:

    Definitions of Health. http://www.med.uottawa.ca/sim/data/health_definitions_e.htm

    “Life Smart for Women” Program, Multiple Dimensions of health, Illinois Department of Public Health

    ]]>8c4d6e97-55a6-4011-bb37-7d213702e096Mon, 03 Sep 2018 13:00:00 -050005:55falsefull11111In the introductory episode of Mindful Health for the Wise Woman, we examine the various definitions of health.Dr. Nadine KellyThe YOGI M.D. Podcast TrailerOn a late afternoon, in the confines of my tiny office, after hours of hunching over my microscope, I retreated into another daydream about finding relief in a pain-free afterlife. Those daydreams were becoming more persistent and I was scared that I wouldn’t be able to ignore them for much longer.  Exercising twice a day and dieting to control those thoughts were losing their efficacy - Healthy outside, malignant inside.

    So I chose to save myself, by letting go of my microscopic vision of a so-called successful life. I left my medical practice and chose a bigger, macroscopic life as a yoga teacher and health coach - Healthy outside and inside, body, mind, and spirit.

    Years later, I had the opportunity to teach the Multidimensional Model of Health. After 21 years of medical training and practice and another 4 years as a yoga teacher and health coach, my entire understanding of health was revolutionized. A healthy body, mind, and spirit are just part of the picture. We thrive when we balance social, emotional, intellectual, physical, mental, and spiritual health dimensions - Healthy outside, inside, and beyond.

    Welcome to the YOGI MD Podcast. I am Nadine, your host. Join me, to explore each health dimension, where I interview experts and inspiring men and women who share the lessons they’ve embraced on their unique journeys to holistic health. And at the end of each episode, I bring you “The Mindful Minute”, practical tips to make each day healthier than the last. Don’t just survive, thrive! Subscribe, listen, and be glad you took this time for yourself!

    ]]>On a late afternoon, in the confines of my tiny office, after hours of hunching over my microscope, I retreated into another daydream about finding relief in a pain-free afterlife. Those daydreams were becoming more persistent and I was scared that I wouldn’t be able to ignore them for much longer.  Exercising twice a day and dieting to control those thoughts were losing their efficacy - Healthy outside, malignant inside.

    So I chose to save myself, by letting go of my microscopic vision of a so-called successful life. I left my medical practice and chose a bigger, macroscopic life as a yoga teacher and health coach - Healthy outside and inside, body, mind, and spirit.

    Years later, I had the opportunity to teach the Multidimensional Model of Health. After 21 years of medical training and practice and another 4 years as a yoga teacher and health coach, my entire understanding of health was revolutionized. A healthy body, mind, and spirit are just part of the picture. We thrive when we balance social, emotional, intellectual, physical, mental, and spiritual health dimensions - Healthy outside, inside, and beyond.

    Welcome to the YOGI MD Podcast. I am Nadine, your host. Join me, to explore each health dimension, where I interview experts and inspiring men and women who share the lessons they’ve embraced on their unique journeys to holistic health. And at the end of each episode, I bring you “The Mindful Minute”, practical tips to make each day healthier than the last. Don’t just survive, thrive! Subscribe, listen, and be glad you took this time for yourself!

    ]]>adcde48a-2b5e-450a-9828-4026cc2079aaFri, 10 Aug 2018 21:38:00 -050002:23falsefull111The YOGI M.D. Podcast TrailerNadine Kelly