October 2013 Newsletter

Steadying myself in my kayak!

Often times when we see a challenge ahead it is difficult to move forward. It is scary to think of meeting that challenge head on. In fact, it would be MUCH easier to turn around and walk back to the safety and familiarity of where we came from… But we cannot turn our backs on life. We cannot avoid the change our hearts yearn for, no matter how our minds may try to “rationalize” and talk us out of it.

I am in this place right now. I am smack in the middle of growth and change, and though it is uncomfortable I know it’s exactly what I want to create. For you see, this place of discomfort has a transformative power. As I navigate my growth the love and support of my family and many friends is my guide. With faith and focus I look ahead at what is to come.

Some days are more difficult than others. Every now and then my focus drops; my head starts to pivot as my eyes search for a trusty old focal point somewhere on the path behind me. When this happens the prospect of retreating into comfort is painfully tempting. But the truth is: We don’t always need to be hurtling forward toward growth and change. Sometimes, all we need is to stand where we are and be steady. Not moving forward doesn’t mean moving backwards. You can stand where you are and hold space for yourself until you feel ready to continue on. You may be wondering about the days that you do slide back– what to do then? Be gentle. Don’t think about jumping forward right away to make up for lost ground. Today, how can you stand where you are and simply be steady?

Master of Movement

Virginia leading an active lifestyle!

Our October Master of Movement faced the challenge in front of her by steadying herself– on her bicycle! Virginia Tatakis-Calder accomplished an incredible 108 mile trek across Maine, training incrementally to prepare herself for the challenge. She is a wife, mother of 3, small business owner, gym teacher, bus driver and now an active lifestyle leader! I started working with Virginia in the Fall of 2012 when she set her goal to ride her bike across Maine. We trained over skype, phone calls and in person when possible working on technique and form that could support her in achieving her goal. Her intention of losing weight was what originally committed her. Along the way she discovered that biking provides her joy and a sense of lasting accomplishment that motivates her to stay active.

Virginia’s greatest challenge along the way was maintaining her active lifestyle through the changing seasons. She didn’t let the harsh northeast winters put a hamper on her favorite activity, though. She started riding stationary bikes indoors to adapt her routine to work for her at anytime. She progressed adding little by little and working her way up to where she is now– happily, and consistently active.

I hope you enjoy listening to my interview with Virginia, and that her journey inspires you to find the type of movement that works for your body. Here is the link to the recording.

Muscle of the Month

The psoas (pronounced so-as) muscle connects the lumbar spine to the top of the femur bone in the hip. It is a major back stabilizer and allows for proper hip flexion and mobility. Any time you walk or lift your leg your psoas is doing much of the work. If you have a job that requires a lot of sitting, your psoas muscles may contract which would cause lower back discomfort. This can also add stress to the knee joints as other muscles in the thigh may be forced to compensate.

To stretch the psoas and alleviate lower back discomfort. begin standing in front of a step, preferably with a hand rail.  Place your right foot flat on the step while holding the handrail.  Inhale and expand the abdomen.  As you exhale, draw the navel toward the spine and lift the pubic bone up toward the navel like a buttock tilt.  You can also contract the left buttock muscle.  You should feel the stretch across the top of the left hip and thigh.  The more you use the abdominals to lift, the more successful you will be in the pelvic tilt to stretch the psoas.  Repeat a total of 5 breaths.  Lift the right leg off the step and stand with feet flat.  Place your left foot on the step and repeat the entire sequence.

Moving Forward

A token from my
Emotional Eating Seminar

This past month we’ve been especially active here at In Fitness & In Health. Amid all the activity– we’ve even been getting more sleep! We kicked off our first Sleep Challenge sponsored by Essence of Vali sleep products. Getting into bed is a HUGE challenge for me especially. In order to be able to walk my talk I opened up this free challenge to anyone in my community. Participants tracked their sleeping patterns using the Rochelle Rice Sleep Challenge Tracker. After all, it is easier to be active after you’ve nourished your body with a good night’s sleep!

I am pleased to report that my first annual Emotional Eating Seminar here in New York City was a success. With my esteemed colleagues Karol Ward and Jeanette Bronée on board the event blended movement, nutrition and mental wealth for optimal well being. To the beautiful group of women who held the sacred space for experience and growth: Namaste. I am still feeling the effects of the weekend’s honesty and authenticity. If you are interested in learning more about how Jeanette, Karol and I work together, be sure to save the date for Full, Fit & Fabulous on Saturday, January 18th, 2014. I hope to see you all there to share in celebrating health (and fabulosity) at every size!

Until then– be well my friends. Walk peacefully and be a beacon of light for those who may be hurting in the darkness. Celebrate all that IS working for you today and every day.

Yours in health,