My Biggest Take Away from Move IT Training

Nia works hard so you don't have to.

Nia works hard so you don’t have to.

The head librarian where I work was excited to show me a book she ordered called: “Move or Die”.  I can’t wait to read it.  It is pretty clear where the science is going…

Last weekend a bunch of movers gathered to learn how to condition through movement with Nia trainer Kelle Rae Oien.  The information was exciting, deep and rich.  It has already helped me deliver both nia and MELT in a more powerful way.

The one take away that seemed most relevant to you the student is the fact that Nia and MELT work really hard at delivering results so you don’t have to.

Nia is based on 52 moves for whole body conditioning.  Each move is designed to deliver health and fitness from your head to the tip of your toes.  Your job is to show up consistently to class and enjoy moving to the music following to the moves in your body’s way.

As for MELT Method, Sue Hitzmann spent years using science and experience to find simple ways to make helpful changes in the fascia which supports, protects and stabilizes us.

I could tell you to roll around on a roller until you feel better.  I could put on some music and say dance and condition yourself.  Along with the fun would be habits and compensations that may not be harmful at the time, but may take you down a familiar path; to your habitual movement patterns. 

The parts of your nervous system that fire together wire together.  Nia’s 52 moves helps the body take a different direction from the habitual and find new connections without taking you away from the fun.

MELT targets specific properties of connective tissue to help you get to the root of discomfort or problem areas.

They are both deeply and carefully created based on the design and function of the human body-your body -and what it needs to be balanced.

I am in awe of how much work they have done to be sure you get results simply by participating.

Both Nia and MELT feel good.  They empower.

They make you more mobile, flexible, stable, agile and stronger (and happier).

 Especially if you can’t get to regular weekly classes, a retreat to learn and process is a true gift we can give ourselves. I am excited to be offering both MELT and Nia with Wendy Roman at our 3rd annual retreat on the Bruce Peninsula Aug 12-13, 2017  Registration is open. Email wendy@rhythmwood.ca for more info.

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Two Antidotes for Self-sabatoge

Class Card Box

Class Card Box

The new Nia and MELT session begins next week. 

This morning while placing new winter class passes into the card box, I felt happy and honoured. 

It isn’t just full of paper cards.
It’s a box of potential; of commitment to self-care, health and feeling good.

I feel like a sacred box keeper holding all those plans becoming action!
 
There is one word you may find yourself saying in this busy holiday season as the New Year resolutions approaching;  It’s the word gunna.  
I’m gunna do this and gunna get to that.

Getting to something in the future never happens.

12 weeks of potential

12 weeks of potential

When I have too many plans I’m gunna get to, guess what?  I end up feeling overwhelmed and crappy about myself.
 
There are two great antidotes I use for this self sabotaging cycle including a free awesome habit tracker download from Danielle LaPorte.  

Here are 2 great antidotes to this self-sabotaging cycle. 

  1.  Tell someone, make an appointment or register and pay.
    If more massages are in your future book one now. No excuses. This may seem obvious. But this clarifies what’s important to you. You can always cancel. Once you pay, it is your investment to yourself to clear the calendar and follow through.
  2. Commit to actions that feed your soul not your “shoulds”.  Ask yourself how you want to feel and think of one or two small actions that will help you feel this way. I find Danielle LaPorte’s free Soulful Habit Tracker a great tool for this.

A Soulful Habit TrackerMine is taped to the inside of my daytimer for a continual reminder.

It will help keep your actions small, consistent and most important: truly supporting what feeds your deep desires.

Here is your free “Soulful Habit Tracker”. Plus there are a lot more great supports and inspiration at danielleLaporte.com.

Your Soulful Habit Tracker

These are the three feelings listed on my habit tracker cared-for, organized, and outrageously happy!

danielle-l-feeling-graphicEvery day  take small actions that cultivate these feeling. Believe it or not, putting your card into the registration box helps me feel this way (Deep gratitude to you.)

Whenever the “Someday I am gunna” comes into your head. Let that little red flag reply when and where and maybe even why? Because it may be an action not aligned with YOU and your deep desires.

 

…And if it really will enrich your life? Best start it right now.

Love, mary

PS This is why the Born to Move session begins next week on Dec 5. It avoids any disappointing New Year hype and provides a healthy boost of energy sooner than later before the holiday frenzy.

It is my wish for you to feel better now.

It is a matter of choosing a start day and emailing to start your intention. register@borntmove.ca for class info and to register.

Write below one or two ways you want to feel in your life:

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Space Is the Final Frontier

You may know I’m somewhat obsessed with space.

Mostly about finding a place where there is space to move without lots of furniture. With a floor that is kind to the joints; some bounce and softness. 

Unfilled space is surprisingly hard to find.

Oxygen Pilates and Fitness Studio

Oxygen Pilates and Fitness Studio

So I’m happy to find Oxygen Pilates and Fitness Studio in Milton for our upcoming MELT workshop.  It has a sprung floor and lots of room for movement.

But there are other kinds of space that are tricky to find in our culture too.  

Silence for example.

Have you ever found yourself chatting about something you don’t care about to fill the space with another?

Maybe the best measure of an intimate friendship is how comfortably we can allow space for easy silence.

And then there is the space inside.  

A studio space is a place to gather and find more internal space.

This includes the physical body. MELT Method actually returns space by hydrating tissue and helping joints decompress. MELT literally helps you return to full height.

Finding space through movement

Finding space through movement

Nia helps the physical body feel more spacious and lighter with more capacity for laughter, joy and sensing vitality.  It is a little more elusive and all encompassing.

And that brings us to the trickiest space of all.  One that can be so full of clutter, yet empty in an instant.

The internal space of the present moment.  

And that brings me back to why I get excited about a a new studio space; because it is here I get to deliver the classes, retreats and workshops to help you find more peace and well…space in your life.

Where in your life are you looking for more space?

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Your Potential

Quiet waters behind the damnWith my daughters both away at school, I am suddenly more aware of the freedom to create what’s next.  It is the feeling of potential.

The day after taking my youngest to college my husband and I thought to celebrate with a hike.  On the hike we descended a long set of stairs and found ourselves on a bridge over a damn.

Looking downstream from one side of the bridge, the river rushed out from the damn.  There were white caps and the fresh sound of crashing water.  It was an exhilarating spectacle.

The other direction looking upstream was very different.  A calm expanse of the damned-up water relaxed the eye and made it easy to take in the quiet vista.  Less urgent and noisy, it seemed suspended in time.  When I looked closely, I could see large underwater plants swaying slowly stretched in the the direction of the current.

It reminded me of high school science, when we learned about potential energy; stored, unreleased energy.  Our teacher used the top of a damn as an example.

It seems easy to understand the power of the rapids moving downstream, but what about the power of the water waiting and building up like a force behind the wall upstream? Whew.

You probably know this force; the power of anticipation-the build up.  It can be more intense than the thing itself.

Autumn is like this.  A time for potential, when new hobbies and programs start registering. A time for you to decide what will move you and exhilarate you.  What you need. Once you’ve committed and start going full speed it can be tricky to stop and reassess.

I love this time of potential; of sitting with the yearnings of what you want and the anticipation of what will happen next.   When possibilities are endless and before a headache or snow storm has you heading for cover.

I love it best because it is hopeful and optimistic.  At Born to Move, I plan my year  and create classes events and workshops with great anticipation.  I am excited  to nurture the wonderful relationships and community around me, excited about the new movement and body knowledge you will experience. I am excited about making a difference in someones life.  About helping someone feel better, empowered and more connected.

At some point potential moves somewhere; dreams fulfilled are action with a plan.  If you dream of feeling more joy and health in your life, I invite you to Born to Move to join us for a class or event.

List one cool thing  you would learn with unlimited time and funds.  

Personally, I would travel the world learning folk dances (Yes, I would absolutely share in class). What’s one of yours?

 

 

 

 

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Staying Silent for the Day

Nia White BeltIt was  a challenge finding time to attend a silent meditation retreat last Sunday.
You may know Born to Move is hosting international Nia trainer Martha Randall for a week learning intensive called the Nia White Belt.   This Friday, 20 people from across Canada are coming to Georgetown.

So, I headed off wondering if it was a wise choice to go in light of the upcoming work.
Soon after arriving, I realized the value is spending time in silence and deep listening.  In what some of us refer to as meditation or mindfulness.

It seems to open up a path of calm and flow for correct action.  I am less prone to distraction and self defeating thoughts.  In short, I am more productive, confident and happy.

This summer southern Ontario has been hit with a drought.  Many plants have died except for  diligent watering.  Today, I had a clear image of meditation as a metaphor for watering during a drought.

If I run jugs of water around to my plants they will get the moisture needed to survive.  If on the other hand, I simply turn on the hose they will also get moisture.

Which is better?  You might look super busy and indispensable with your jug; yet, I bet most of you would opt for the hose.

When we meditate, it is like connecting to the hose.  The part that avoids stillness feels important running around creating details to manage.  How exhausting.

Really, we are more powerful and in the end much more productive when connected to a deeper source.  (Even if at the same time its quite mysterious and tricky to put into words.)

Meditation may not look like  work, but honing a disciplined mind is a tough- but rewarding- skill to master.

The Nia and MELT Method at Born to Move are other tools you can use to reconnect to this power.  Nia uses movement, music and community to evoke feelings of joy and connection.  As well, like meditation Nia helps you focus on your body as a field of sensation which keeps you in the present moment (where life has its power).

MELT Method is more like making sure the hose is in good working order with no breaks kinks or knots.  MELT helps keep your body primed, free from pain and able to fully sense the joy of mind/body practice.

Now, Born to Move has teamed up with Chantal Garneau to help add meditation to your Nia and MELT Method experience with a meditate in nature morning MON AUG 29 at 10am.

CHECK IT OUT HERE

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The Stray Kittens

OmalleyIt was still cold in May when the stray Mama cat birthed 5 kittens in our garage at Born to Move Studio.  The sixth little kitten, who did not make it lay cold on the gravel close by.  The scene was both heart warming and gut wrenching at the same time.

My thoughts went straight to Mama.  And we kept her well fed and watered so she could attend to her kittens.

Luckily some Nia and MELT Students have great knowledge about kittens.  We learned to not touch them for the first couple of weeks.

Now  eight weeks later we have watched them learn to mew, open their eyes, climb out of all our shelters and develop delightful and varying personalities. Each one unique.  Each one a delight.

Kittens at Six Weeks

Kittens at Six Weeks

Many students have stopped into the garage before or after class for a visit and to hold a kitten.

I call it kitten therapy.

Which brings me to something else on my mind.

Another nia teacher emailed me.  She loves her students, yet, she was having an unconfident moment. Wondering about being good enough to stand at the front of the class.  Wondering if maybe she was too fat and low key to lead people in movement. If her gentle classes fell short of the exercise promises supported by tanned, buff fitness models in the magazines.

I think most of us have these moments.  (and yippee to you for the courage to reach out.)

I emailed her back.  I reminded her many people feel excluded from health and fitness because of those magazines.  Every body wants to move.  That is what bodies do and there are lots of gyms that cater to that magazine ideal (and how wonderful to have them).

I told her the people she serves are there because she has given them a doorway.  If my friend was a tanned twenty-something booty blaster she would have nothing to offer the students who show up for her class.

What she has is unique and I celebrate that and so do her students.

Comparison is the thief of joy BtM

Which brings me back to the kittens.   We have found homes for them.

Our final kitten to be adopted

Our final kitten to be adopted

This last little kitten was adopted by her new family; so kittens won’t be a unique studio feature anymore.

What does remain is a welcoming, unique countryside space with lots of trees and friendly students.  Where the Nia and MELT classes meet you where ever your body is at the time and then invite you to take it up a few notches in vibrant heath, fitness and feeling good.

All classes strive to be a place where your shape, size, age and ability bring something new and wonderful into the room each week.  “Comparison is the thief of joy”

And of course we also get to that booty of yours…

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How My Daughter Stopped Being Anemic

Adding Structure

Adding Structure

My 17 year old, Tess, was struggling with anemia.  Her iron was super-low. Her marks really dropped. She was forgetful and too tired for anything. Both the MD and naturopath were helping with correct supplements.

A subsequent blood test revealed is was getting worse not better!

I did a little digging and found out with her tiredness and busy schedule, she was not taking her pills consistently.  We found a simple solution.

I took the pill box (above) and we filled it with her meds. She took them on schedule. She didn’t need to think about it.  She feels better.

The best solutions are the simple ones.

I could have berated her about being irresponsible and not following through.  I could have found a therapist to dive into her tendency to procrastinate. I could have set my timer to remind her every day to take them….I’m exhausted just thinking about it.

These days people are looking for activities that are self-enriching and life enhancing.

Yet we are busier than ever. Tess knew the pills could help, but couldn’t get herself there.  It took a bit of structure to make it happen.

You probably have some life enriching activity  to add into your week.   Imagine that pill box; or get a real one.  Take a symbol of that activity and drop it into the days you will do it. Every week.

Born to Move’s  weekly class schedule is like the pill box.  You to choose a specific class day and we slot you in.  Done. Now you don’t need to think about it.

In truth, to accommodate your busy schedule, you can come to any of the 7 classes offered.

Registering for an actual class helps with students success; allowing you to move between classes helps with success.

Simple Solutions

Looking for complicated solutions may not help you find the well-being you seek.

It fact, it may make you say nasty things to yourself about your wellness habits. We are doing the best we can. Feeling shame adds more complications.

List one or two things below you would add in to your weekly “pill box” and what days you would do this?

I know Nia and MELT classes can help to enrich your wellbeing. If getting to a class is medicine you would add to your pill box,  all weekly classes have a space (even Tues morning is now open) and you can begin anytime.

Simply email mary@borntomove.ca to slot yourself in!

 

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Movement or Fitness

“Movement is the mother of fitness”

The human body craves movement

The human body craves movement

One reason Debbie Rosas and Carlos Rosas created Nia over 35 years ago was due to the number of injuries they were seeing at their gyms.  

I just finished a Move to Heal training with Debbie Rosas where I learned many ways to help people who have something to heal. (anyone relate?)

One of the best ways to keep your body healthy is to move it.  Could it be that simple?

You have over 200 bones and 700 muscles.  Even in your lifetime you could never move all the possible combinations.  

Your body’s potential for movement in virtually endless.  The body craves it.  You crave it. 

AND your fitness depends upon it.  Finding ease in movement makes fitness safer and more effective. 

Movement is key for effective body fitness and this is just the tip.  It certainly adds more than this to our wellbeing.

It keeps our minds sharp and our moods even; it adds pleasure to our lives.

I like to focus on movement over fitness. It makes health and fitness available to everyone; to a full range of body types, ages and abilities.  Even outside the gym.

Movement makes all activities body centred with potential for better fitness.  It reminds us that fitness is best when it rests on the design and function of the human body.

Get up and down off the floor continuously for two minutes (include no hands if you’re really fit) In nia we consider this a good sign of true full body fitness.

MELT,  by the way, helps us to reintegrate areas that have become dehydrated, stuck and uncomfortable (like a dried out sponge) –  yup, more access to movement.

Body pump, soccer, soul dance or a marathon can help us feel great; it is your style that matters.  To get the most out of it, do it with movement in mind.

If you want to check out why people love Nia and MELT at Born to Move there are new student options. Drop me an email:  mary@borntomove.ca

If you could heal one thing by moving more…what would it be? (emotion & thinking are possible here too)  List it below:

 

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The Problem with Chronic Conditions.

Nia and MELT helps us return to movement and the life we love.

Nia and MELT helps us return to movement and the life we love.

I hear this  often from students:  Once they experience a body trauma,  chronic condition, pain or injury other areas of their body and life begin to suffer too.

Keeping active and moving becomes a challenge with the resulting discomfort  or even fearful anticipation of reliving the pain.

But here’s the thing; the body still needs nourishment of movement to keep healthy parts healthy . The compromised or chronic conditions need to move to regain greater ease and health.

Inactivity itself leads to more inactivity, stress, body issues and even feeling frustrated and disempowered…and so the downward spiral or viscous circle begins.

Eeeeep!

Here comes one of the great benefits of Nia and MELT.

The 52 moves of Nia are designed to engage every bit of you in movement in the intensity your body can handle.  I’ve noticed a bias for strength and cardio in our culture.  Fitness is so much more than this (another blog perhaps?) The nia class is created to encourage you to participate in a way that benefits you (go large or keep is small and sweet- you decide each class).  We say “Through movement we find health and stay healthy through movement.”

MELT rehydrates your connective tissue so the body can reestablish a more heathy state; this is especially true of the area of the joints which are loaded with the nerves that signal pain in the body.

MELT considers “a healthy body is one where all systems effortlessly connect, support and maintain balance.”

Take MELT student Sheilla Bailey. Her movement was compromised to the point of using a cane. After incorporating MELT into her self care, she was able to keep her long standing tradition of walking around opening day of the Canadian National Exhibition with out a cane. And she felt “surprisingly good the next day”!

Born to Move open house crew with Sheilla Bailey on the far right.

Born to Move open house crew with Sheilla Bailey on the far right.

It is empowering to feel even small changes in relief and start an upward spiral; where the body is nourished and a trusted friend.  Where states of discomfort and compensation don’t suck all our joy, keep us from engaging… and may even move toward more ease and comfort.

 

 

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Why are you too busy?

Fall is here. Do you feel the energy of ramping up; of getting busy? I wonder, how you separate the joyful feeling of re-engaging in your activities from feeling exhausted in the overwhelming sea of too much to do.

When do you say “’I’m too busy”?

In these times, I ask myself this question:  Does busy get me off the hook for taking responsibility for my choices or am I happy busy because I am engaged with the people and activities I love?

Here are ways being really busy helps me stay small and isolated:

  1.  As long as I can fool myself I am busy, I sabotage the powerful work that really puts me out there to serve most fully. (Hello Facebook scrolling instead of sending off that MELT press release).
  2. As long as people think I’m busy, they will assume I am doing my best and not judge so harshly. This is tricky in our culture where lazy is akin to not moving around doing something.
  3.  As soon as I get quiet, I have to manage the uncomfortable deep fears that arise in my primitive brain. (Yes, mindfulness – focusing the brain – while it appears I am doing nothing, is challenging)

“I’m busy” is our culture’s most allowable excuse to avoid something or someone—especially our heart’s true yearning.

I’m receiving emails from crew excited to return to nourishing their body and soul with nia and MELT.

I am delighted and honoured to be part of the “busy” that empowers people to live more fully and authentically in the life they have.  This video puts it well.

Born to Move is ramping up with classes starting Sept 14. Our fall kick off open house is Fri Sept 11 at 7:00pm.

I invite you to make some time to support your own well being with a weekly class at Born to Move.

What is your relationship to busy?  Do you get overwhelmed or feel too busy?  How do you handle it?  Put your thoughts below.

 

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