Finding my way back

In early November, I experienced a setback to my "New me" transformation in the form of Benign Positional Vertigo (BPV.) Now, if you have ever experienced this occurrence, you know it feels anything but benign!

While performing yoga that morning, as I rolled over to open the pectorals, the room did a huge 360! I stopped, wondering what the heck happened, and the spins just kept coming. I struggled to sit up and called for my husband, sleeping upstairs. I began to feel tension up my neck and numbness in my face on one side. My fear was I was having a stroke. My husband called 911 and EMS arrived within minutes. As I tried to stand, waves of nausea and dry heaves forced me to sit again.

A ride to the hospital, several hours of tests including EKG, MRI, and blood work, rendered the BPV diagnosis along with anti nausea meds and something for motion sickness. The ER doc made it sound rather harmless and assured me I would be back to normal within a few days.

That was not the case...

A follow up trip to my doctor the next day affirmed that this might not pass quickly. She had me perform coordination tests in her office, of which I failed miserably. I had visions of "Cops" and field sobriety tests. The doctor told me to come back if the symptoms had not improved in a month, and told me stay in bed like I had the flu for the next several days.

For at least a week, I could not walk without feeling as if I would fall down. It was as if my head was not attached to my body (very disorienting!) I had to think about the movements as I made them. Any sudden turns of my head, shifting of my focus from near to far, or vice verse, triggered disorientation and that falling down feeling again.

The next few weeks were better. I returned to work and made it through best I could. Driving made me nauseated, and exercise triggered vertigo. I was missing my yoga and the barefoot running I had started before this happened. And I had to pay more attention to what I was eating, without the exercise to burn calories.

It has now been six weeks and I have experienced several days of feeling mostly normal. The good news is I have maintained the weight loss from pre-vertigo. The challenge is easing back into a daily routine of exercise. And at the holidays! I am committed to living a healthy, active life, so holidays or no holidays, I'm back!

Today I resume my food diary and will perform at least 20 minutes of exercise. The rain makes it difficult to walk or run, although if Kyle can run barefoot in the rain, so can I! And I will adjust my projected weight loss goal to reflect the time out of commission. It's kind of like a do-over without starting back at the beginning!

I know I am not alone in experiencing a setback while making lifestyle changes. We all have our challenges. This experience rocked me to my core, made me appreciate my sense of balance. And I am truly grateful to be healing. Isn't the human body amazing?

Getting there...

Traveling during the holidays? Just the thought of airports, crowds, traffic can send my stress level to the ceiling. It seems the older I get, the more I appreciate the concept of home for the holidays. When "home" refers to another state, the returning takes some planning.

Keep it simple. I cannot state this enough. Trying to see everyone you have ever known, pack gifts for everyone on your list, or work up to the time you leave for the airport will surely increase the level of crazy.

Plan the trip with these key concepts in mind:

Time can be your friend if you work with it:Remember the two-and-a half rule? Double the amount of time and add an additional half again when planning your itinerary. This will account for added traffic, lines, forgotten items, and give a cushion of down-time. So, if you think packing will take a half hour, allow an hour and fifteen minutes. And checking in at the airport...okay, you get it.

Less really is less...less hassle, less to remember, less money: Most airlines charge for baggage now. But even if you are driving to your destination, think light. When planning what to bring, coordinate pieces and colors to conserve space. One little black dress can be dressed up, or down with smaller accessories, like scarves or jewelry. Ship packages early to avoid bringing them with you.

Coordinate!: This applies to everything from arrival times, carpooling, what to bring, what to wear, and get-togethers with family and or friends. For example, I have learned to plan one day for friends when traveling back to Texas. A simple evite with a favorite restaurant in a central location to all my friends alleviates the smaller visits with each one.

All of this is assuming you have planned ahead, which may be a fairly large assumption. And of course, if you traveling with kids...well, that's a different blog.

For me, the happiest holidays are those where I actually get to enjoy the spirit of the season, the comfort of family and friends, the tastes and sounds and sights that only the holiday season can promise.

Check in next week for tips on holiday snacking 101...

The Art of Re-remembering

Do you have that friend or family member that always seems to give you something that, though it may not be the most expensive or the biggest gift, can make you smile, or cry? Is it the gift? Is it the giver?

Giving meaningful gifts doesn't have to cost a fortune or take forever. If you are one of those people who shops all year and can at this point say, "I've completed my holiday shopping", I salute you. For those of us who wait, keep reading.


Last week we created a calendar for all of our holiday events and made mini-plans to stay on track. This week, we create a list of the people we want to acknowledge in some way.

So get out your notebook and start the list. For now, don't worry about what comes next, just make the list. Co-workers, teachers or students, friends, family, your mail carrier, write them all down.

Got it?

With this list, take a hi-liter or in some way mark next to the names of people you simply want to acknowledge. This may actually be most of your list.

Look at the names left. These are the people you definitely want to give a gift. Mark these with a different color hi-liter or symbol.
More than likely these are family members and close friends.

If this hasn't taken care of your list, the rest of your names probably fit in the "acknowledge-but-you-may-feel-obligated-to-give-a-gift" group. Leave them there for now.

Now is the perfect time to look for holiday cards. They haven't been picked over too badly, and if mailing them, they'll arrive in plenty of time. Include everyone on your list and add 5-10 more for those people you initially forgot. Of course if you are the creative type, you may want to create a note or card yourself, include a favorite picture, or, if really industrious, type out one of those "Our family this year" newsletters. Whatever you choose, let it reflect your personality and intentions.

I used to mail Christmas cards to a list of over 100 people. I burned myself out with trying to personalize messages to people I hardly knew. I don't recommend this. Keep it simple.

A gift, by definition, is "something given voluntarily without payment in return, as to show favor, honor an occasion or make gesture of assistance." ~ Dictionary.com Don't let giving become a burden.

With this thought in mind, go back to your list and move any remaining names to the "acknowledge" or "gift" group

For those you want to give something additional, decide on a budget and stick to it. Remember, the gifts that we treasure have special meaning or trigger shared experience. Creativity can add value to the gift without increasing the cost.

For each person on your priority list, take 5-10 minutes to reflect on your shared experiences. This could be a time during the past month, or year, or it may have happened years ago. Put yourself fully in that moment and jot down your thoughts and feelings:

• sensory awareness: colors, sounds, smells, images

• music playing during that time

• sum it up in a word or phrase, maybe something you said at the time that conjures that memory

• did the memory happen in a favorite city or restaurant?

• What is one word to describe this person?

• Do you have a photo you can share?
  

Now you get to use your creative ability to re-create the emotion of this shared experience. This could be as simple as a gift card to that favorite restaurant, or as elaborate as a painting you create to mark the occasion. Let your imagination and your heart guide you. And for those of you who say, "I'm not creative", I'm not buying it. If you take the time to reflect on the receiver, who they are to you, what their presence in your life means to you, you cannot go wrong.

These gifts take more effort on your part because these people touch you in a way that adds richness and fullness to your life.


And the best part of giving in this way is the re-remembering of the special people and moments...a gift that gives back to you as it is given.


Join me next week for tips on travel during the holidays...

The Holidays: An 8-week journey of smiles

The 2010 holiday season has begun! Whether we celebrate Thanksgiving, Christmas, Hanukkah, Kwanzaa, Winter solstice, New Year's, or a combination of these holidays, the next two months may wreak havoc with our mental, emotional, and physical well-being. We shop, we eat, we party, we plan to visit every family member or friend, we redecorate our homes, we buy new clothes and we over-spend on gifts. Just thinking about it can send some folks into a panic attack!

So, if you are like me and have not started your shopping, or decorating, or... (insert dreaded chore here) fear not! The next several weeks we will trek the holidays together. Each week we take one step toward balance, health, and harmony. I will be sharing my thoughts and feelings along the way, and hope you will share yours too!

Step one: Create a plan
Creating a plan gives us a structure and a starting point.

You will need a blank calendar for the months of November and December (You may want to extend this into January.) Microsoft office has a calendar wizard. Get creative!

Now write in all the events, parties, travel plans, dinners, school performances, and special dates to which you've already committed. Be sure to write in actual start times (and finish times if you will attend more than one function in a day.) I like to color code my calendar entries according to major headings, like parties, or travel, or work functions. Come on, this can be fun!

Add in your schedule for work, school, carpool, etc.

Tip:
You'll want to keep this schedule handy to prevent over-committing.

Step two: Create a budget

Just like the schedule, a budget will help to prevent stress from over-spending.

You will need a notebook or computer file to write out the details of your plan.

For each item you have placed on your calendar, specify whether you will need to spend money on clothes, food, travel, gifts. Even if you have the perfect dress in your closet, pull it out, try it on. Does it need to be dry-cleaned? Do you have shoes, pantyhose, etc? These are the little extras that add up, sending us into overload. Make sure your spouse and kids do this too.

If the expenses you tally during this process exceed your budget, look at where you can make adjustments.

Tips:
The same dress can look completely different with different accessories. If you will be attending parties where the guest list overlaps, try adding a festive jacket, or colorful shawl. Change out your jewelry, your hairstyle, makeup and nail color.

Shop for outfits in the same color scheme so you can wear the same shoes.

For men, swap out a tie, or vest, or shirt for a completely different look.

When baking, double or triple the recipe and freeze several portions to take to different parties.
Baked items make a great relatively inexpensive gift! Package in festive boxes, jars, baskets that may double as a decoration or useful storage later. Think of your host/hostess and what might be meaningful for them.

So you have your calendar/basic structure and your budget. Feeling better yet? Or has this created a sense of overwhelm? This next step should help with the impending doom.

Step three: Meta-planning (planning the plan)

Break down each event, date, party, meal, outing on your calendar and realistically estimate prep time. For example, dinner at the neighbors might include baking or preparing a dish, clothing (purchase, cleaning or ironing, or simply getting dressed). Be sure to include other family members in your schedule. Of course more extensive or elaborate plans will include more preparation, so break it down into smaller steps.

Tips:
A good rule of thumb is to allow 2-1/2 times the amount of time you think you will need to complete a project. Let's face it, in a perfect world with no distractions, detours, or problems, we could breeze through assignments. But when was the last time that happened? Plan for these disruptions and you are pleasantly surprised when all goes well.

Look at least a week ahead when scheduling. In other words, shop this week for your parties next weekend. Avoid last minute trips to the store by laying out clothes, recipes, gifts a week in advance.

If you will be traveling during the holidays, plan to have mail held by a neighbor, or via www.usps.com. Plan to ship packages well in advance to insure their timely arrival. Plan your wardrobe to include mix and match items to save on space. Remember most airlines charge extra for your bags.

And now, the best part of this plan...

Each week, plan one block of time for you. For some, this is a bubble bath and nice soothing music. For others, this may be a movie or dinner out with your spouse or friend. Make it part of your preparation for a party - plan a spa mani-pedi date to catch up with girlfriends and relax at the same time! Mix it up, or keep it the same, but plan it. It will keep you smiling when everything starts getting crazy around you.


...next week: creative gifting, or out-of-the-box ideas.

Out of the rut

In any given day, I have choices. From what time to get out of bed, to what I eat, how I move, how I respond to outside interaction (or even internal stimuli, i.e. energy level, emotions, thoughts)choice influences my day. But how conscious are these choices? How often have I felt that outside forces dictate my day? If you are like me...too often!

Its easy to get in a routine for my day that actually acts to limit rather free. Let me explain. I like routine. I feel better knowing what's coming, being able to prepare. Surprises tend to cause stress, as they can distract or disrupt a regular flow. But when was the last time your day went exactly how you planned?

My point is this, flexibility allows freedom. Creativity does not fit in neat little boxes that we pull out one at a time. People don't always act in accordance with our vision. But a flexible attitude allows me to respond, much like a shock absorber, and roll on through my day.

A few months ago, I began some lifestyle changes. I could see how stuck I had become. Physically I was overweight, out of balance, and my body hurt. I began stretching. Every morning I practiced (still do!)yoga for about an hour. On days off from work I stretch this into two hours. Within one week I noticed less pain in my body. But the interesting thing is, I noticed more flexibility and freedom mentally, emotionally, and creatively!

This concept is not new to me. My background includes doing massage for 15+ years, and a Masters degree in counseling. I, of all people, know firsthand the body-mind connection. One feeds the other in a constant feedback loop.

So how did I get in the rut? Easy! I slowly, unconsciously began to let my day be guided by work, relationships, demands on my time. Over time the effect is not only subtle, it is dangerous. To regain balance, I had to see the imbalance, then act to correct it.

My question to you is this, in what ways do you feel stuck, out of balance? What single action can you take today to create some flexibility?

A one, a two, a one, two, three...

My husband and I took a long walk one evening this summer. We walked along the boardwalk toward the pier. As we neared the pier we heard drumming...several people were sitting in the stands at the pier playing a variety of drums. They all played together in a rhythm that would change as one person would venture into a new beat. As this new rhythm became the beat to follow, the others would synchronize their playing to match the new lead. The beat would strengthen once again as all played together. People stood in front watching, dancing, feeling the rhythm in their own body, clapping with excitement and pure joy!

Life is like this...we follow a rhythm either internally or externally, or both. We may lose our rhythm and have to listen to regain the tempo. We may find that the rhythm we have followed has lost its energy, or slowed to a barely palpable pulse. We may be one of those people whose energy beats so strongly others naturally pick it up and follow along.

What do you do when you find you're out of sync? How do you re-establish a rhythm, or better yet, recreate one to better fit your life now?

In June this year, I looked in the mirror, really looked at myself. Somewhere along the road of raising children, finishing grad school, pouring myself into a challenging job, I had lost touch. And who I saw looking back at me in the mirror was an almost 50-year-old woman who was tired, out of shape, and lost.

I began a journey June 22nd to create a rhythm for my life that included movement and balance and health. I didn't expect to return to the rhythm of my twenties of triathlons and 10Ks. Though having that background made me keenly aware of my current state. No, I longed to sleep soundly through the night, to awake refreshed and energetic, to move through my day with ease and power.

I started where I was and created a plan I could sustain without much change to my current schedule. I established goals for weight loss, daily movement and exercise, commitment to a healthier diet, and working towards work/life balance.

I am pleased to report four months later, I have maintained this plan, lost 27 pounds and two dress sizes. I have consistently practiced yoga most mornings, returning my flexibility and range of motion. I am sleeping better, eating a more healthy diet, laughing more. Work/life balance is still skewed towards the work end, but I continue to make efforts to balance this out.

I decided to write my journey. To share with those who might relate. I will be posting progress, thoughts, and the reality of finding my rhythm again. I welcome your questions and look forward to your feedback.