September 2013 Newsletter

Coming Home

Part of my “A Team”!

Vacations are lovely. Off-time is imperative. But whether I am resting OR working, I try to place myself in an environment supportive of peace and restoration. I am blessed with an office staff that agrees to begin our work day with 5 minutes of personal quiet. What a difference this makes in how we work, speak and deliver! This practice allows us each to find our center so that we can move through our work with purpose and a sense of ease. What is your work environment like? Find a way to “come home” while at work this week. This may mean setting a beautiful painting by your desk that inspires a feeling of contentment with each glance. Perhaps it means arriving a few minutes early to spend some personal quiet time. Think of how you can tap into the feeling peace often associated with downtime while succeeding in a work environment. Finding comfort within the chaos is ultimately more conducive to accomplishing your work AND cultivating health.

Industry Insight

September brings with it the Binge Eating Disorder Association’s Weight Stigma Awareness Week. From the 23rd to the 27th BEDA encourages all to participate by engaging on Twitter with hashtags like #WEIGHTSTIGMA and #mentalhealth. If you are not on Twitter, you can also visit BEDA’s website to take part in the campaign and even write your own blog post regarding your insights and personal experiences with weight stigma. I so strongly believe in the need for society to embrace fuller body types. There are infinite forms of beauty! How do you feel about this subject? If you write a blog post make sure to send the link to Rachel@RochelleRice.com. My In Fitness & In Health team would love to hear your thoughts! :)

Muscle of the Month

The calf muscle is actually two distinct muscles: The gastrocnemius, the larger muscle that appears as a bulge beneath the skin and the soleus, a smaller, smooth muscle that lies beneath it. Together these two muscles function harmoniously to allow you to move forward each day. When you are walking, jogging, shuffling, or on a *great* day- strutting your stuff, these calf muscles are responsible for lifting the heel up so that you can carry on.

One way to strengthen these muscles is by doing simple calf raises. Try it tonight while brushing your teeth! First, make sure your legs are in a healthy alignment. With the feet parallel on the floor point all ten toes forward. With one hand on the bathroom counter to steady yourself, slowly lift the heels off the floor to find your balance on the balls of the feet. Find your breath as you balance, perhaps even engaging the core by gently drawing the navel in toward the spine. This type of core support helps maintain a stable balance. Hold for 3 full breaths and on the last exhale gently lower back down until the heels meet the floor. Try increasing the number of breaths and removing your hand from the counter for an added challenge!

Master of Movement

I am delighted to announce a NEW monthly feature: my Masters of Movement series! This series is meant to showcase the women who have found their rhythm by discovering the type of movement that nourishes them most. Each one of the women featured will have pearls of wisdom to share about their personal journeys toward finding and maintaining an active lifestyle. I’d like you all to meet our September Master of Movement Melissa Mace!

I recently conducted a phone interview with Melissa regarding her active lifestyle. I did so in a recording studio with the intention of sharing her inspiring story with all of you. Here is the link to the free download for you to learn about Melissa's journey. Empowered by movement, Melissa started from square one just like anyone else. Today, she has found true satisfaction in embodying an active lifestyle that suits her needs. In listening you will here about where she started, where she is now and how far she has come. Brava, Melissa!

I am bringing Melissa in as a guest teacher in November. Sign up now to experience firsthand what her love of movement is all about!

Moving Forward

The book next to my Accredited Speaker plaque!

In other news, my colleague and friend Sheryl Roush has successfully published her book Heart of a Toastmaster which is by, for and about Toastmasters International. Many of you know of my passion for delivering my message. This is especially if you’ve attended workshops in the past like my annual Full, Fit & Fabulous! The Toastmasters community has lovingly helped foster this speaking passion. I am honored to be featured in the book as a Toastmasters accredited speaker. My contribution is called “Stand in Your Life and Speak From Your Heart”– something I believe in ALWAYS doing!

We have an exciting fall season ahead of us here at In Fitness & In Health! My Plus Size Pilates begins Saturday, September 21st. Make sure to SAVE THE DATE for a two-day Emotional Eating Seminar to take place October 5th and 6th. The seminar will guide your through figuring out how to listen to your body and embark on a path of self-nourishment.

But don’t wait until the seminar to begin listening to your body! If even for a minute, pause right now to close your eyes and feel. Notice the sensations, the way the air feels against your skin and the way your feet feel anchored to the floor. By noticing just ONE thing about how you feel at any given moment you are making an ACTIVE choice to be present with yourself. I hope to see you soon!

Yours in health,

Emotional Eating Seminar: Blending Movement, Nutrition and Mental Health for Optimal Wellbeing

with Rochelle Rice, MA, Jeanette Bronée, CHHC and Karol Ward, LCSW
October 5-6, 2013

This seminar will blend movement, nutrition, and mental health using the language of your body as a guide. Learn how movement can be the catalyst for blending these modalities and how to eat differently so you can make your own unique choices, and achieve a shift in your life.
You will also learn the power of boundaries, the strength in asking, and the direct application to your food choices.

This Emotional Eating Seminar is for you if: