Conscious Movement

Introducing Conscious Movement classes for adults.

Conscious Movement gets you moving. You learn to let go of the constant gripping of your muscles, that creates tension in your body and mind. You will become aware of where you get "stuck" in your body and in your thought patterns. Through movement, you can trust in your body and mind, becoming more present and focused in your life.

Besides learning about yourself, through movement, you also get a workout. As you integrate movement in your muscles, bones and joints, you learn to create more relaxation and ease by moving through your whole body. In practicing deep internal stretches in your body, you can unwind your challenge areas. You will build strength, stamina & endurance as you work your muscles through "whole body" movements. You will learn to let go of the physical and mental "stuff" that holds you back from really making things work in your life.

www.consciousworkouts.com
Contact Michell at:
info@consciousworkouts.com or 602-617-3141 to register

The holidays on a budget with Dr. Caron Goode

For families who are facing tough times, the end of the year holidays may become a source of stress, guilt and worry. But getting creative during these tough times and coming up with alternative ways to celebrate to share time and give gifts (without breaking the bank) brings the joy of the holiday season back to the forefront. To celebrate the holidays on a shoestring budget, put these top ten tips to the test:

1. Start with comfort foods created with a dose of love. I remember the smell of buttery blueberry muffins on Christmas morning that our neighbor provided. She put her heart into cooking, and you can do the same with a few shortcuts for time. Gift muffins, breads or cookies.

a. Cinnamon bread or buns: Buy frozen bread dough and follow instructions for thawing. Before letting the bread rise, use a rolling pin to flatten the dough in roughly a rectangle shape. Sprinkle generously with sugar or sugar substitute, and cinnamon. If you like slivered pecans or almonds, add them at this stage of preparation. Slowly and evenly roll the dough from longest side to the longest side and shape the edges closed. Put into a loaf pan for rising before baking. If you want cinnamon rolls, then roll the dough as suggested very long and stretch a little more. Cut two-inch slices and place on a cookie tray for rising before baking.

b. Gluten-free: For those of you on special diets, try Gluten Free Chocolate Chip Cookie Mix or the Gluten Free Brownie Mix by Bob’s Red Mill. I fix them in my household and find them delicious. Here is the link: http://www.bobsredmill.com/product.php?productid=3746

2. Remember the reason for the season. Take time to reflect on what the holidays mean to you and to your family. This can help to get your focus off of the commercialization and materialism of the holidays and back to the meaning behind them. Doing this can often help you to regain perspective and to approach your family holidays from a different (and more affordable) angle.

3. Use pictures to evoke memories. Dig out your older family holiday pictures. Disply them on corkboard or large poster board. Pictures can evoke emotions and a sense of belonging. Or make a scrapbook of holidays past and present. Talk about what was happening before and after each photo was taken. Write captions. Make this a fun, family event where every age has a say and smile!

4. Encourage an attitude of gratitude in your children. Foster an attitude of gratitude in your children by encouraging them to express thanks for what they do have and by giving back to others who have substantially less. Use pictures to express appreciation. Pictures often inspire people to express what they appreciate or admire about others. A picture of dad dressed as Santa Claus might make children laugh. It might also make them realize they appreciate his sense of humor. Encourage your family to share these types of feelings as you work on your scrapbook.

5. Put the focus on the family. Some of the best family memories are made during the holidays, so take advantage of the time together by doing low cost activities as a family. Playing board games, attending holiday services, going for walks, and watching a classic Christmas movie at home are all no cost ways to celebrate one of the greatest gifts of all.

6. List positive assets in the family holiday scrapbook. You can do this by asking all family members to list five positive things they feel about the family member in a photo. Have them write these attributes on the page where the picture appears or next to the displayed pihotos. Also have them include their name and the date. Small tributes such as these can go a long way towards building a positive family-image and appreciation for each other.

7. Get crafty and creative. Homemade gifts truly make wonderful gifts for family, friends and relatives. From simple ornaments made out of hardened sugar cookies, to packing the dry ingredients of your favorite cookie recipe in a glass gar, giving gifts that are expressions of yourself and your family are not only affordable but meaningful.

8. Give cost free gifts. For parents that usually purchase gifts for teachers, or adult family members and friends, giving no cost gifts can make a great (and often needed) alternative. Free nights of babysitting, a day of housework or gardening or a lesson in a hobby that you excel at can help to significantly slash your holiday budget.

9. Consider doing grabs. Consider suggesting a group grab or playing secret Santa with family to cut back on costs. Another variation of a gift sharing is that each woman contributes a gift for a woman, and the same for each man and child with a gift cap of ten or twenty dollars. The joy is to be creative, useful, indulgent and humorous. Then, each person picks a wrapped, secret gift within his or her grouping.

10. Consider adopting a charity. Some families skip gift giving all together and take on a charity each holiday season. Instead of purchasing gifts, consider donating money, gifts or time to charity in the names of friends and family.

Remember the three Hs this holiday season and give them liberally: hugs, hot chocolate and humor.

Dr. Caron B. Goode is the founder of the Academy for Coaching Parents International, a training and certification program for parent coaches. In addition to duties with the academy, Goode is the founding editor of the website InspiredParenting.net, and the author of eleven books, the most recent of which is Help Kids Cope with Stress & Trauma, which includes several chapters on he use of storytelling strategies. For more information on The Academy for Coaching Parents International or to sign up for academy announcements, visit www.acpi.biz.

Holiday Tips with Peggy Porter

Each year around this time, my girlfriends and I go on our annual shopping trip to the US. This is usually the time for me when I start my shopping and Christmas preparations.

Although for some, it may seem a bit premature, I always like to remind my readers in early November of how they can begin to implement a few tips now that can save them holiday stress later.

Being a busy, working mom is usually demanding enough, however, throw in a holiday and your stress level can go through the roof if you are not organized.

Each year some of us make the promise to ourselves that we will not be so unprepared or disorganized next Christmas. Somehow though, the year creeps up quickly and we are left with the same frantic schedule.

This year make a commitment to fully embrace and enjoy all that this wonderful time of year has to offer. Don't allow another year to go by feeling pressured, stressed and overwhelmed. You have complete control over what your holiday season will consist of.

Following are a few tips that may be helpful in getting a head start so when the season is in full swing, you can relax and enjoy all the festivities.

* Make your Christmas list now and start shopping. Write down who you have to buy for, any suggestions you have for gifts and approximate amount you want to spend on each person. Knowing how much you want to spend will eliminate a lot of needless shopping for items that are out of your price range. With the help of the computer, you can make a master list and save it so you can reuse each year, adding or changing as necessary. Use the convenience of gift certificates and online as well as catalogue shopping. It can make the whole process so much less demanding (unless you get a big rush being in the stores on the Saturday before Christmas!).

* Organize your gift wrapping essentials. Buy a container to house all your wrapping paper, scissors, ribbons and tags. Have it all ready in a convenient place such as a closet or under the bed. As you buy a gift, bring it home and wrap it. Having all the items together makes it easy to wrap as you buy. I have done this for the last few years and it makes my wrapping effortless, or almost effortless!

* Eliminate clutter now. In order to get ready for the new, get rid of the old. Go through your kids' toy boxes and throw out any broken or incomplete toys. Donate any others that your kids have outgrown and are still in good condition. If your kids are old enough, have them organize their own clothing or toys - a great way to teach them responsibility.

* Take care of your health. With the hectic schedule that many of us have during the season, it is a necessity to eat well and exercise regularly if we want to be energized and able to effectively manage holiday stress.

* Put yourself at the top of your Christmas to-do list. Remember that sacrificing your health and sanity does nothing for you or your family's Christmas spirit. Nourish and renew your own spirit this holiday season and I guarantee it will be the best gift your family will receive. Visit www.peggyporter.com for more great ideas from Canada's Finest Mom Coach!

Mommy Meditation

It’s likely that the last thing you feel able to do in your busy, busy day is set aside time to meditate. The benefits of meditation are endless. The role this ritual plays within parenthood is essential. Meditation can allow you to create exceptional inner peace, help you develop more confident parenting skills and bring your life order despite your feelings of complete disarray.

Meditation allows you to clear away your path for the day.

How To Make Meditation Happen:

1. In order to bring this peace to your morning, wake up slightly earlier than usual and begin the day with a sense of calm rather than rushing from one activity from sunrise to sunset.

2. To establish the habit of nurturing your spirit before bed after the kids have already been put down for sleep, leave those dishes for the morning and nurture yourself not the housework.

3. Set aside five minutes during the day, in the car while you wait for your children after school, at your desk or while waiting for others in a meeting or at lunch.

Now I Made Time What Do I Do?

A Few Simple Steps

1. Dim the lights and sit comfortably on your floor. You can use a pillow to sit on to aide your comfort and allow your spine to extend fully as you sit upright. Or, you may prefer to lie flat, with your arms resting to your side.

2. Focus on your breathing. Enjoy the feeling that is created as you slowly inhale and exhale slowly releasing the air and tension from your body.

3. Feel your chest expand and collapse, feel your shoulders drop and neck muscles loosen.

4. Let your mind focus on your breathing let all your thoughts fly into the sky.

It's really pretty simple, breathe relax and let go. How's that for Mommy Meditation.

The value of meditation is endless. Find the time. Your mind and body deserve it.