Whole Health - Integrative Health Coaching

I love the type of health coaching that I do because I use an “integrative” approach to ones health. It is easy to limit our idea of health and wellness to just nutrition and exercise and forget that it extends far beyond that. An integrative approach addresses all that we do; from how we think, to what we say, to our spirituality, and even our professional development. When we expand our view of health to include every aspect of our lives, we see how susceptible we are to falling out of balance and feeling unwell. Seeing our health in a more integrative and holistic way allows us to have a clearer picture of what is genuinely responsible for how we feel.

Relationships and communication: these are examples of areas of our lives that we might not connect as part of our health and wellness. When you think about it, relationships and communication with others is something that we encounter every day, but rarely do we think of it as an area that could determine how long we live or our immunity.

There are several clinical studies that reveal the many benefits that come with positive relationships and healthy communication and cite them as influencers on our long-term health. An article from Stanford Medicine says that strong social connection can;

-lead to an increased chance of longevity;

 -strengthen your immune system; and 

 -help you recover from disease faster.

It is amazing to know that you can affect your health in a positive way through social connection, so it is not a stretch that there will be negative consequences on the other side. There are negative health impacts due to the absence of personal relationships and communication. That same Stanford Medicine article highlighted research by Steven Cole showing that genes impacted by loneliness also code for decreased immune function and inflammation. In addition, a Harvard Health article states,

“a relative lack of social ties is associated with depression and later-life cognitive decline, as well as with increased mortality. One study, which examined data from more than 309,000 people, found that lack of strong relationships increased the risk of premature death from all causes by 50% — an effect on mortality risk roughly comparable to smoking up to 15 cigarettes a day, and greater than obesity and physical inactivity.”

Making a positive impact on your health is easier than you might think. Whether it’s joining a group or just picking up the phone to talk to that old friend, there is no time like the present to start making changes in this area of your life to improve your health!

Integrative health coaching is an incredible way to explore all the areas of your life and see how they are influencing your well-being. The integrative process allows you to consider every area of your life and treat it with equal value. Most importantly, the coaching process will provide you with the experience and success of implementing healthy behavior change and creating a strong foundation for maintaining those changes for the rest of your life.

Ready to take a deep dive into your health and well-being?

Here’s to your health!

Sending love,

Sara Rose

Offering ourselves a little love today. Turn in to tune up.

We are pretty cool beings. We are capable of doing so much in any given day and can handle quite a bit. We can juggle many things at once, put more irons in the fire, and keep the plates spinning. Lol. And sometimes that can be a beautiful thing, especially when we are faced with a busier time. But we seem to have this tendency to start conducting ourselves in this fashion all of the time. You might find yourself becoming more and more adept at doing something else while eating or doing other things while listening; paying attention to your phone while in a meeting or even doing one or more things while driving. When you think about this way of life - it sort of feels like standard procedure. At first glance, it seems to work well for us. It even feels good when we accomplish our tasks and then some, but what we don’t realize is that our brains and our bodies are becoming conditioned, patterned and even addicted to operating at this pace. So much so, that we can feel a little strange when we are out of the pattern and inefficient when just doing one thing at a time. Moving this way throughout the day way works well, but only to a certain extent. Sure, maintaining this momentum has its benefits, but it also has its consequences. Eventually, we find ourselves feeling like we need a break, a moment, and a pause because we are feeling - well, taxed. 

Turn in for a tune up. 

There is an overwhelming amount of evidence-based research out there that suggest that meditation and breath work can lower your blood pressure. Aside from that, it calms the nervous system, improves memory, and brings us an overall sense of calm and clarity. It brings your focus from the outer world to your inner world and shifts you out of the neural pathway that you were previously in. Turning in will not only interrupt a reeling mind but settle anxiety in a matter of minutes. Most importantly, it offers us enough space to make a conscious choice to continue on with the pattern that we were in - or to change it. Even if you choose to go back to the pattern that you were in, you will still reap the benefits by giving your brain and nervous system a quick reset. When we turn inward to tune ourselves up rather than reach outside of ourselves for something else to reset us, it always provides a longer lasting, more potent effect. Turning in is a great way to press that pause button and provide yourself with a much needed break. It will grant you the chance to refresh and reboot your systems quickly, whenever you need it.

Keep it brief, keep it simple, and practice often.

You don’t need more than just one little old minute to start your turn-in-to-tune-up practice. Sit comfortably and quietly and bring your attention to your body and your breath. If the mind is having a hard time settling and focusing, give it a task. How about counting your breaths? Or counting the duration of the inhale and the exhale? Another idea is to focus on a body part and feel as though you are bringing your breath to it. How about bringing your breath to your heart center? It just takes one minute a day to get going and before you know it you will find yourself with a whole new pattern. 

The truth is that we will never think there is enough time to pause in our day. There is always something else to complete or attend to, but when we think about the benefits of taking a break when we need it, it will repay us tenfold in many areas of our health and well-being. 

It is empowering to know that you have the ability can regain your footing anytime and change your course if need be. While it might seem hard to go from 60 to 0, with a little bit of practice, it can become something that you look forward to in your day. The best part of turning in is that it can lower your blood pressure, reset your nervous system, and rewire your brain all at once. Talk about multi-tasking in the best way possible!

All my love,

Sara Rose

Yoga - The Myth, The Mantra, The Magic

According to the ancient texts and teachings, the practice of yoga is about so much more than the shapes that we put ourselves in. The practice becomes a vehicle for knowing ourselves in a deeper way. It is about self-inquiry and the union of the body, mind, and spirit. And what is most interesting, is that there is no end point or place to recognize as “finished.” The practice is cyclical in nature, so the moment we find ourselves feeling as though we have mastered anything - we quickly find ourselves right back at the very beginning. Whether we have been practicing for 1 day or 50 years, we are all linked together by this ancient practice of self-discovery. There is comfort in knowing that regardless of where we are on the path - we are all in it together. Here are some stops that I seem to frequent on my path.

Where are you?

The Myth 

This is the stop on the path where we doubt our ability to practice yoga. How many times have you heard someone say that they’d love to try yoga but they are not flexible enough? It is understandable that we equate yoga with just the physical practice since we often see it westernized in that way, but the practice is for every physical body. There will always be the right kind of yoga out there for us, with the right chemistry of level, pace, and teacher. And for those of you who already have a yoga practice, how many times have you heard yourself say that you don’t feel like practicing or that you don’t think that you need to? I know my hand is raised. This is where I find myself right back at the beginning again, in the myth - forgetting what the practice is really about and forgetting that the practice will meet me exactly where I am in that moment. The practice will support us in whatever way that we need it to - we just have to step forward to find it. 

The Mantra 

A mantra is a word or a sentence to keep you connected - to your purpose, to steady your mind, or to connect you spiritually. Here is the place where we have taken a step forward to firmly plant ourselves onto the path of the practice - the mantra. It doesn’t matter if you came to the mat for the physicality, spirituality, or just plain curiosity of it - the truth is that you have taken a step towards self-exploration. There will be ups and downs; likes and dislikes of the practice, likes and dislikes of teachers, but also the potential of a new relationship with your body, mind and spirit. All you’ve got to do is keep showing up. Keep returning to the the mat and telling yourself that you will. Just keep going.  

The Magic 

There are all different ways to describe the Magic. Science might refer to the Magic as getting stronger and more flexible, or as a reset for the nervous system. Spirituality will touch upon the idea of surrender and letting go of the ego while connecting with a higher power. Either way, we recognize a feeling that we get at the end of a practice where we feel calm and where we can access ourselves in a different way. It is a place of deep contentment and satisfaction. Regardless of what you personally feel, the Magic keeps us coming back for more. The more we practice, the deeper we get, and the deeper we get, we see that there is more for us to uncover and discover about ourselves in a very personal and intimate way.

Yoga is an amazing way to attend to your health and you’ll truly know you are advancing when you find yourself back at the beginning over and over again. Whether you are trying to gain flexibility, lower your blood pressure, or deepen your spiritual connection - the practice will serve you in a positive way.

Light and love,

Sara Rose

Spirituality - An Everyday Practice

It was just one of those days – one that instantly presented a conflict of interest. I found myself overwhelmed by a long to-do list, yet desiring time for some sort of spiritual work. The only way that I could see myself reaching my goal was to either get through the to-do list or skip it and give time for my spiritual needs. And then I realized – I was in an old familiar pattern again. The old drill forward and get it done at all cost pattern. This particular one doesn’t leave much room for other options. It usually involves an A or B scenario and is fraught with the stifling energy of thinking rather than feeling as the driving force. Frustrated, I prepared myself to drill forward and make my choice of A or B. And then I heard it. The gentle yet powerful reminder that the spiritual practice was right in front of me. The message was that the to-do list for the day was the opportunity for my spiritual work and nurturing that I so desired. I then remembered that spiritual work is in everything that we do. 

Like many others, I spent years qualifying certain settings or surroundings as “spiritual work” places. You know, the yoga mat, church, meditation, travel, retreats. You get the idea - surroundings and environments as being part of the equation. Don’t get me wrong, I am all for retreats and classes and churches to serve as containers for learning and understanding spirituality. They are really beautiful places to commune with others in like mind and share. I’ve spent years in those containers and I know that I will continue to do so. But the truth is that spiritual work can be practiced anywhere, anytime – those containers are not required.

Spirituality is not just about a place to go but about the act of service to others as well as to ourselves. It is moving through the world with compassion and consciousness. We can practice patience and gratitude as we check out at the grocery store; or acceptance of others when we are in a conversation with someone that we don’t see eye to eye with. We can practice being present and conscious as we interact with our partners and family members and remain open-hearted and curious during times of conflict. This integration is actually where we begin to road test and apply all of what we have learned and practiced in those very containers. Similar to the study of yoga, we learn guiding principles through the practice of our poses for the very purpose taking those teachings off the mat and into the world. 

Spirituality is very much a part of our health and well-being. It is connected to all other areas of our health and it has a direct influence on them. It is worth taking a moment to explore what it means to you. The very special and beautiful thing is that everyone will have a different definition. Find the words and meanings that resonate with your spiritual practice and see how you might integrate them into your daily life. If nothing else, efficiency will prevail. 

Live fully and be well.

Sending love,

Sara Rose

Rebirth, Reflection, Renewal

Soon the days will be getting longer and the weather will begin to warm, signaling to all of us and the nature that surrounds us, that it is time for spring. Spring is often associated with the rebirth of life from the cold winter. We are able to open up the windows and experience more hours of daylight. We lose darkness, clothing, and sometimes even weight, as we are freed to physically move about with more ease. It can bring a renewed sense of vitality to everything around us, so it is no wonder that spring cleaning comes to mind. Spring cleaning is a time of shedding the heaviness of the dark cold winter days to lighten up – literally.

Aligning with the seasonal change is a practice that goes back thousands of years with Ayurveda. Simply put, Ayurveda is a practice of maintaining balance and alignment in all things – especially with our physical environment. We cannot go wrong when we synchronize with nature as we simulate our own sleepy wake up from hibernation and begin to flourish once more. We declutter our bodies and prepare for the warmer months ahead, but we desperately need to declutter the mind and the spirit as well. 

The Mind

Providing your mind with a detox is always a good idea but it becomes an even better one during a transition to springtime. You can relieve yourself of mental stagnation and sluggishness from the winter months by starting a meditation practice or by learning something new. If right off the bat you are feeling an aversion to the word meditation, how about a mindfulness practice or a practice of being more present?  An easy way to develop a mindfulness practice is to take sticky notes and place them all around your living space. Each time you see one, it is a call to stop, check in with your senses in the present moment, and pause the mind from reeling. 

The Body

Springtime is a powerful time for the body as we align with nature and come alive again after winter. The weather allows us to get outside more often and creates space for more movement. If the body feels resistant to waking up, even the smallest change of adding in 5 minutes of stretching each day will help tremendously. As the body begins to take on the new energy of the season, thoughtfully add in more movement and different kinds of movement, like walking and light weight lifting.

We often hear of cleanses at this time of year and they fit perfectly. Cleanses don’t need to be extreme. They can be as gentle and subtle as making small changes to our food by buying the produce that is associated with the season or choosing lighter foods to eat. Perhaps it is reducing the amount of processed foods eaten in a day? The changes that you make don’t need to be drastic or harsh or feel like a 180 degree turn in your life. They can be small and manageable and still make an impact. What minor changes can you make to improve the health of your body?

The Spirit

What a powerful time to open up the proverbial windows and doors of your soul by starting a consciousness practice – one that ignites your daily life with true presence and that is connected to your heart. This is an amazing opportunity to make a positive change in your life, one that feels uplifting and inspiring to you. It can be anything that connects you to the heart. It could be the creation of a vision board or a gratitude journal.  What about establishing a practice or ritual of some kind? One that is devoted to only yourself, your needs, and your desires. Maybe it is taking a bath every day? Or somehow carving out 10 minutes that is just dedicated to your well-being. Let the act of establishing something signify the powerful change of the season. 

This next season can offer you some insight into what you might want to change or improve upon in your life.  The more awareness that we have with regard to our physical, emotional, and mental bodies, the more likely it is that we can seize the opportunity to make the necessary changes and improvements that we desire. Allow the environment to be part of your compass and key to what you can do for your body, mind, and spirit. 

Welcome to spring!!

Sending love,

Sara Rose

Let Your Intention Be Your Guide

Have you ever gone through a day or period of time where everything feels a little bit uncertain? A time when you are not sure what the next step is? Or those moments when you are not sure what to do about a particular situation? That place where it all feels a bit murky and cloudy and just plain confusing. 

This confusion can turn up at any point but especially during times when we are busy and disconnected to the present moment. I can safely say that this has happened to me many times and as a result, it leaves me feeling deflated and sometimes even a bit anxious. It also really zaps my creativity, inspiration, and productivity. 

Here is an easy way to put yourself back in the driver seat to navigate those times of confusion with simplicity and self-assuredness. 

Set an intention. 

We have all heard of intention setting in yoga, coaching, or even in the field of psychology. Intention setting is known to be a powerful tool to provide insight into what is important to us. Intentions usually don’t have any parameters, but for this instance, let’s set an intention that has a narrow focus - one that is just for the present moment or present day. 

Try to carve out five minutes to sit quietly. It can be anywhere as long as it is a place that you can feel physically comfortable. Begin by taking 5-10 deep breaths to center yourself and connect to your physical body. Then ask yourself, “what do I need in this moment?” Be careful not to judge your intention or rank it. Let it be yours and what feels right to you in that instant. This freedom to set an intention that is truly yours, and not just something you think you should use, can be the first step in creating a different dynamic. 

Once you’ve set your intention, let this become your guide and your road map for what comes next. As you move throughout the rest of your day and as decisions come up, keep going back to your intention and ask, “does this next action or decision align with my intention? Of course you will encounter tasks unrelated to your intention that must be completed. But you might find that some things that you thought needed to be done, actually do not. Or you might discover that there is a different way to approach something that will keep you in better alignment with your intention. Acting with intention is one of the best things you can do for your emotional state, mental well-being, and physical health. It’s worth a try.

Feel well. Be well.

Thinking of you,

Sara Rose

5 Steps to Starting a Yoga Practice at Home

How do you begin a yoga practice at home while juggling family, work, life and all the rest?

The ancient practice of yoga has become so popular these days. It is recommended by healthcare professionals for everything; from stress relief to better sleep, from preventing back pain to lowering blood pressure. But for so many, it is something that has been on our to do list for longer than we would like to admit. The question isn’t whether we would like to try yoga, but how can we establish a regular yoga practice at home while juggling all the rest? 

Life can be so full these days that it can seem impossible to fit one in more thing. And with so many of us spending more time at home, there isn’t always an obvious space for us to practice in. So how do we get into a routine of practicing yoga at home? Here are 5 steps to starting a yoga practice at home.

1. Motivation

There are a few steps to beginning a yoga practice at home, but let’s first build the foundation on understanding why we are doing what we are doing. It is important to establish “the why” so we know what the value and meaning is to us. Take a few minutes and jot down the answer to this question, “what is the value in starting a home yoga practice?”  If you find that your answer is because you “have to” or “should,” see if you can go one layer deeper to find something meaningful to you. For example, if your answer was, “I know I should practice because it’ll improve my health.” Is it possible to then ask, “what is important to me about my health?” Studies show that connecting with our intrinsic motivation can be the deciding factor of whether we take that first step forward making changes in our lives. 

2. Exploration

In this step, your goal is to select the kind of yoga you will begin your practice with and what online platform, video, or app you will use. There is a wealth of options and information out there so be careful not to get stuck in this step. The beauty of yoga is that there is a practice for everyone. Explore and find a style that fits your physical ability and then feel confident about knowing what will work best for your body. If you are a beginner, I recommend a beginner Hatha, Chair, or a Restorative practice because the movement will be less physically demanding. Remember, if you find that the style of yoga you started with doesn’t feel right, be flexible in thought and try a different kind.

3. Logistics

You have established why you’d like to practice yoga. Check.

You have also figured out what kind of yoga you’d like to practice. Check

Next, ironing out the logistics of the plan will be so helpful in it running smoothly. For example, where will you practice? What time of day you will practice? Take some time to go through your typical day. Do you see any obvious places where your practice might fit? If finding a time to practice is the critical factor, could you begin by practicing just 10-15 minutes per day? Will you practice 1-2 times a week to start? Perhaps more? 

One of the best features of a yoga practice is that you only need your physical body! There is no need to go and purchase anything unless you’d like to. Water bottles and books substitute wonderfully for blocks, and ties and belts are a great replacement for yoga straps. A yoga mat can be useful for designating your space, but it is not necessary to practice. 

Don’t forget to give yourself kudos for beginning this new adventure. Starting small is not only smart, but will likely improve your success in the long run. Even a 10 minute practice will offer you the amazing benefits that yoga has to offer. 

4. Distractions and Detours

There have been so many times that I plan to practice yoga at home at a certain time - and then? Life happens. A small human needs something or perhaps something else unforeseen comes up. Sound familiar? This is where exploring the potential distractions and detours can work to your advantage. Explore what might come up and take you away from your plan. And more importantly, what will you do when those distractions and detours do come up? Make a plan B. For example, if something comes up and takes you away from your practice, could you; practice but for a shorter time, pick an alternate time of day, or do a deep breathing exercise at your desk or before bed instead that day? Perhaps you can pick one shape to do and hold for 10 breaths? The idea is that you have already planned and prepared for distractions and detours.

5. Final Vision  

Finally, let’s solidify the final vision of your plan. When will you begin your home practice? How will you hold yourself accountable? Day planner? Phone reminder? A friend? A coach? Make sure the framework for your new plan is clear and concrete. Write it down and ensure that it clearly illustrates what your motivation is, what kind of yoga you will practice, when you will practice, where you will practice, and what happens if there is a detour or distraction. Keep your plan in a place where you can see it and review everyday until it feels like second nature to you. 

Establishing a regular yoga practice can do so much for you in terms of improving your overall health and well-being. With a little bit of planning and prepping, you can establish a practice that will support you for the rest of your life. 

Sending love!

Namaste,

Sara Rose