Pilot Wellness Class

Boost Metabolism, Lower Cholesterol, Prevent Diabetes, Lose Weight, and Dramatically Improve your Well-Being.

Onmywayto PilotWellnessClass

On My Way to Wellness Class

We will engage in exercising 2 times a week, you will learn what to eat to lose weight, gain energy and we will practice releasing each thought, emotion, and sensation as they arise: exploring how to fulfill a sense of contentment, peace and love.

By meeting the mind in the stillness of the body and allowing the breath to be our gentle guide, this class will introduce you to transformative body-mind practices, offering
physical activity in 7 minute intervals to experience the body as it connects to the mind.

Exercises using your body and keeping an intensity according to your fitness level. The exercises will last between 20 to 35 minutes. Then you will learn how to prevent hypertension, diabetes and what foods to eat to tame your appetitie. Each exercise session will be followed by a lesson on what foods to eat to boost your metabolism. Finishing with a guided meditation.

Mindful activities to nurture and fulfill mind, body and spirit.

A few of the benefits:
• Stress reduction
• Lowered blood pressure
• Weight loss
• Stronger muscles and a toned body
• Social interaction with healthy people
• Reduction of disease symptoms
• More energy and a positive attitude
• Overall happiness

You will participate in experiential activities: meditation and journaling. You will learn about three basic needs of safety, satisfaction, and connection for a lasting sense of well-being through exercise, eating sensible meals and incorporating meditation.

Be part of a unique class in Elko
Starts: September 15th, 2015
Ends: October 15th
When: Tuesday and Friday
Time: 6pm (10 classes)

Cost: $120 with free workbook

 

From Values to Vision

Webster’s Dictionary
noun vi·sion \ˈvi-zhən\
: the ability to see : sight or eyesight
: something that you imagine : a picture that you see in your mind
: something that you see or dream especially as part of a religious or supernatural experience

For our purpose, to explore in the class From Values to Vision, we will look at the meaning of “something that you imagine : a picture that you see in your mind” 

Sample of a Vision Board

Are you curious about growing your awareness, develop a new skill, live a healthier life style, challenge yourself in a new sport, excel in a favorite hobby, gain physical mobility, improve your wellness, or create new connections? So often, people seek a change but are unaware of taking the time to look first at what they really want before starting into action of making a change. One way to get started is to re-evaluate your values. What top five or ten values are a “must have” in your life? Once you develop a sense of those values you can start with The Vision Board to help you set the stage to how and what you want in your future and the behavioral changes that you might need to implement to get to your vision.

Our next Class will be held on May 30th 2015. For more details fill the contact form. or text (775) 241-8405. $40 per person, sliding scale available. Bring magazines and/or images that inspire you, other materials will be provided.

Home Gym and Meditation

Step-by-step guide to building a home gym and meditation area for any space on any budget!

Do you want to have space for yourself to exercise at home but don’t think you have room—in your home or your bank account? Try the following suggestions to get started.


Step 1: Find a space in your home that you can dedicate to your workouts/meditation
First, you need to decide where you want to set up your home gym. The spare bedroom, office, basement, or even a hallway or patio, are all great spaces for exercise. And if you don’t have a spare room, a small area in your living room can double as your workout space.

For your meditation, you can purchase a “cushion” or sit on a chair, all you need is an area large enough to sit for a few minutes a day.

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Step 2: Unclutter the space
Make sure that the space is clean and that you have an area to do sit ups or an area large enough to lay on the floor and comfortably stretch. Add a plant to the space which can help boost oxygen levels in the room. Ferns, and bamboo plants are great indoor air purification powers.

You can add a mirror since it will be a helpful tool for feedback on your form during the exercises; a mirror can also help to open up a space and reflect the light from the windows.

For your meditation, I find the smell of incense calming or the smell and look of a candle. These few objects seem to put me in the mood to settle down.

Step 3: Items for home gym/meditation
All you need is a floor mat, a free hand weights or bands. You don’t need to clutter your space with heavy equipment if you don’t want to do so.

Once you define a routine, you can purchase a stability and/or medicine ball to improve your balance and not just your strength.

Start with something simple and then gradually build up according to the workouts you will be performing. During the holidays, you can ask Santa for them. Another option is to visit garage sales or thrift stores. I have trained clients and helped friends at their homes with a set up just like this. (Review by Joanne Weir)

The meditation cushion and the Zabuton mat (Zen practice) can be purchased at stores worldwide and soon will be provided by Exercise and Wellness.
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Step 4: Organize your space
Once you are done with your workout, you’ll need to store your items in between workouts, especially if you’re using the living room. A small basket can hold your resistance bands, dumbbells, and other fitness gear, such as yoga blocks.

Your meditation area, can be left as is, it will be easier to get inspired in the morning or the afternoon to bring awareness to your actions. It will be easier to feel motivated and to tune in to what’s going on in your mind, body, and the outside world, moment by moment.

Step 5: Use your Space
Set aside 30 minutes a day and follow the routine explained in this blog, click 07231201 to download.

For your meditation, set aside 5 to 10 minutes each day and follow the instruction by Mark Williams and Danny Penman from the book Mindfulness An Eight-week Plan for Finding Peace in a Frantic World.

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Step 5: Share your Experience
In order to keep you motivated invite a friend, family member or significant other to see how you are creating new health habits for your exercise and wellness to live wholeheartedly!

To purchase some of the items in the pictures, feel free to send me a note. The cushions will be made in the US by my mother 😉 Estimated pricing for the set $110.