Winter 2013 Newsletter. Class Schedule, article, and bonus mobility drill.

In this Newsletter:

NEW Class
Participatory Lecture Series 
Article: Mindfulness and Movement
BONUS: Finger Circle Drill


Call 510-832-5725 for your Body Tune-up

Participatory Lecture Series:

Self Care using Muscle Activation Techniques (MAT). Got tightness? Stretching is not always the answer. Learn a whole new way to work with tightness in the body based on how the nervous system operates.  Monday February 11, 7-8:15. Location: Claremont Hotel Fitness center. Must pre-register to get member price.

Your Body: Tuning In and Tuning Up: Training your Brain and BodyTransform your movement and posture by learning in this session the 6 "high pay-off" mobility drills along with the principles of Z-Health®  to train both the body and the brain. Monday, February 18, 7-8:15pm     Location: Claremont Hotel Fitness center. Must pre-register to get member price.


"Core" and Spinal Stabilization - The Truths and Myths. Walk away with a 5 step approach for engaging the muscles of the trunk and methods for challenging their strength and endurance. Monday February 25, 7-8:15pm.
Location: Claremont Hotel Fitness center. Must pre-register to get member price.

Posture - A Somatics Intelligence Approach. Use your intuition and the felt sense of the body to transform your posture and how you present to the world. Monday, March 4, 7-8:15pm. Location:TBA

Breathing: Techniques for Improving the 25,000 breaths you take each day. Hyperventalation is epidemic and can mask itself with a wide variety of symptoms including pain. This also affects carbon dioxide levels which greatly impacts acidity and therefore every system in the body. Improve your health by improving the quality of each breathing rep you perform throughout your life. Monday, March 11, 7-8:15pm.  Location: TBA

Beyond Eyesight: How other visual attributes affect performanceVision is the work of the BRAIN - eyesight is work of the eyes. Experience how vision affects performance and how vision skills are trainable.  Monday, March 18, 7-8:15pm.

Introduction to Mindfulness Meditation. Meditation has been shown to have beneficial affects on reducing the negative effects of stress and improving health conditions including high blood pressure, anxiety, and depression. Learn techniques for incorporating meditation into your life. Monday April 1, 7-8:15pm. Location:TBA

Transforming Stress – Accessing the Centered State. Develop greater capacity to relate to whatever arises, especially when under pressure, from a centered state which accesses “presence, confidence and compassion”. Monday, April 8, 7-8:30pm.

Seating limited. Call 510-832-5725 to reserve a space. Classes are offered for a small fee or on a donation basis depending on location. Any fee paid can be credited to the next private session. See for further details.


Finger circles:
Keeping the fingers extended
while making a smooth circle using one finger at a time. Do the circles 3-5 times in each direction. Do the same circular motion with each thumb. For an added challenge try the same motion with the finger or thumb flexed (i.e., bent) and doing each finger separately. Remember you always "gain what you train" so pay attention to your posture, that you are breathing rhythmically while doing the drill and that there is no pain or discomfort.

New Class: Having practiced meditation for the past 20 years, I wanted to share with my clients the benefits I have received from the techniques I have learned. The new class is "An Introduction to Mindfulness Meditation". Please also see the article below on mindfulness. The schedule for all the classes is listed below. Some of these classes are offered on a donation basis and others are in a small group format which makes the cost very reasonable. Please pass this information onto anyone you may think would be interested.


"Self-awareness is an act of self-kindness"

-Reuben Lowe

walking brain
Mindfulness and Movement

Mindfulness and mindfulness meditation is rapidly becoming a part of the environment of hospitals, psychotherapy, prisons, and the work place. So what is mindfulness? One definition I have seen that is consistent with the research being done in this area is: “a moment-to-moment awareness of one’s experience without judgment”. Mindfulness can be cultivated with a variety of practices such as yoga, tai chi and qigong, but much of the research had focused on mindfulness meditation. This was described in one article as: “those self-regulation practices that focus on training attention and awareness in order to bring mental processes under greater voluntary control and thereby foster general mental well-being and development, and/or specific capacities such as calmness, clarity and concentration”. Some of the reported benefits of the practices are: self-control, objectivity, affect tolerance, enhanced flexibility, equanimity, improved concentration and mental clarity, emotional intelligence and the ability to relate to others and one's self with kindness, acceptance and compassion.
These same benefits can be attained when applying the practices to any movement or exercise program. The increased awareness can help in picking up deficiencies in movement before they becomes a major issue or result in an injury. Or minor discomforts or aches can be detected and then addressed before they become a bigger problem. Noticing a difference in movement capabilities between the two sides of the body can be used to adjust what exercises are done; how exercises are done; and the number of repetitions being done. All these may lead to doing exercises in a more asymmetrical way to bring more balance back into the body and joints.
Some simple practices to initially incorporate into movement are: awareness of the breath, doing focused single joint mobility drills (see: Your Body Tuning In and Tuning Up class, February 18), and body scanning. For the breathing awareness it could be counting the breaths or paying attention to where there is the greatest sensation of breathing occurring in the body. For the mobility drills it may be comparing quality or range of movement from one side of the body to the other. Body scanning may include noticing where the greatest sensation exists in the body while doing an exercise or identifying discomforts, aches or pain that arises with a given exercise.

So add some mindfulness into your exercise (and daily) activities to gain another whole host of benefits for your well-being.

To learn more about mindfulness meditation come to the class on Monday April 1, “An Introduction to Mindfulness Meditation” (see listing in this newsletter).

Gratitude: I am continually grateful for the support of you, my clients, for making it possible for me to continue offering my services to a wide range of people. Your referrals of friends, family, colleagues, and acquaintances maintains this flow of giving and receiving. Thank you!

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