Top Shoulder, Upper Arm Stretch

To release shoulder and triceps tightness:

In a comfortable standing or sitting position raise your right arm to place your right hand behind your neck/upper back.

Hold the right elbow with your left hand and GENTLY pull your elbow down behind your neck, feeling for a comfortable stretch.

Hold the stretch for 10 to 15 seconds.

Do not hold your breath.  Allow your breathing to flow during the arm/shoulder stretch.

Do 3 stretches each side.

Get more Sleep

What can help you feel more energized during the day, improve your mood and even help you lose weight? Sleep!  The body repairs and regenerates during sleep.

Even calcium is added to bones while you slumber.  Getting adequate sleep is the best way to help our mind and body function at its best.  Just as a cut may heal while we sleep, so can our mind.

We all kn ow that getting to bed earlier is easier said than done.  Make a positive move y allowing at least two nights a week to be ‘early to bed’ times.

Try avoiding food two hours before bedtime.  This can ensure that your digestive system isn’t overactive and keeping you awake.

Eliminate all light in your bedroom.

Yes, even a night light can promote a sounder, more sustained sleep.

Switch off brain stimulation (T.V.’s, computers, mobile phones) one hour before going to bed to assist falling asleep sooner.


Calf Stretch

Stretch of the Month

Calf Stretch

  1. Start standing on one leg on a stair or curb, with your heel hanging off the back.
  2. Gently press your heel toward the ground until you feel a gentle pull along the back of your lower leg.
  3. Hold for 30 seconds.
  4. Then slowly bend your knee slightly, until you feel the stretch move lower on the calf.
  5. Hold 30 seconds.

6.    Switch legs, repeating twice on each side

New Years Resolution

Towards Wellness — New Year Resolutions

New Year’s resolutions are a bit like babies, they’re fun to make but extremely difficult to maintain. Why not take the opportunity to set your mind on ways to live a full life.

Here are some tips on how to develop challenging, lasting and meaningful goals for 2015.

Start by asking yourself three questions:

  1. What characteristics of myself do I value most?
  2. What are my signature strengths?
  3. What would make me stronger?


Making a long-term commitment, regardless of what it is, starts with a single step forward

Take a Breath

During this busy pre-Christmas period, the loss of self-awareness can occur so easily. The words of Anne Wilson Schaef (2004) are worth reflecting on.

“We women who do too much can see so many unfinished projects and so many things that need to be done that we are easily distracted. Getting dressed in the morning is not always an easy process. We take our shower, and then we see something that needs to be done. We get our underwear on, and then we see something that needs to be done. It is difficult to focus on the task at hand, and when we do, we see a million other little things that we’ll just tidy up before we get dressed.

Surely we have time to pick up the papers on the way to the kitchen to get our morning coffee. On the way back to the bathroom we can straighten the pillows on the couch. If we put the laundry in now, it can run while we do a quick vacuum.

Is it any wonder that we secretly see ourselves as incompetent? Even though we get a lot of little tasks done, we are so distractible that we jump from one task to another and never have a real feeling of completion. It is helpful to remember that we are cursed with busyness and distractibility. It is only in recognizing these behaviours as something we have learned and not truly who we are that we open ourselves to the possibility of something new.

Take a breath, slow down, and finish something.”

Meditations for Women Who Do Too Much, 2004, Harper Collins, New York