On The Jenny Gallagher Your Wellness Coach Show this past Wednesday I talked about yoga styles and decided to share some details here as well.
Hatha yoga focuses on physical health and well being. Almost all yoga classes you will find will fall under this umbrella. There are other types of yoga but this is the physical practice most people are used to seeing/hearing about. Hatha means 'sun/moon' and strives to find balance to opposites such as front and back, top and bottom, right to left, up and down. Yoga means to yoke or unite. Yoga is meant to bring balance. Since there are many body types and reasons people want to take yoga there are many styles to choose from. Here are some guidelines:
1) First make sure you are clear on what it is you want to accomplish. Do you want to get strong, get flexible, prevent sports injuries, relax, restore? This will help you determine the class you select. If you already exercise you may not need strength from your practice. If you get bored moving slowly (and are already physically fit) you may want a more invigorating class. If you are recovering from an illness or injury please find a gentle or restorative class.
2) Determine if you want a group class or private lessons. Many times people will take a private lesson or two if they want to learn how their body will perform in the postures in a one-on-one setting. The price may be more but well worth it because in one hour you can learn more about yourself than you would in weeks or months of group classes. If you want accountability both will work. Sign up and then go.
3) Find a style that matches your personality. Do you like to move slowly? If so then consider a gentle hatha class or try alignment based yoga such as Iyengar or Anusara. If you like moving more quickly and are fit then try vinyasa; also known as flow. The poses flow together and you may notice more physical warming in this type of practice. Vinyasa came from Ashtanga yoga which is a challenging yet fun practice. You can also take a power yoga class if you like a heated room. Hot yoga the room is even warmer (104 vs. 98). Bikram is a form of hot yoga where you do the same 26 postures in a row; twice. There are other styles like yin, restorative, sivandanda, kundalini and so on. First get information on the class and the teacher and then give it a try. If you don't like it then find another style. You can always find a style that will suit your needs and desires.
4) Don't skip levels. If you are new to yoga take the series one or level one classes. Form first.
If you want more information just let me know.
Namaste.
Sunday, May 30, 2010
Saturday, May 22, 2010
Overview of topics covered on The Jenny Gallagher Your Wellness Coach Show
What a great first two weeks with my new talk radio show. If you want to start listening in go to http://www.wksc1300.com every Tuesday through Friday from noon to 1:00 eastern time. Just click on Listen to Live Radio. Pretty soon there will be recordings of the shows and I will be on other stations. I will keep you posted.
The first week I focused primarily on creating a basis. I introduced myself and wanted to make sure my listeners know I am their wellness coach. While the results may not be as good a phone coaching (because I cannot have a two-way conversation); my objective is to share coaching, nutrition, fitness and wellness tips. I want to educate and motivate. I want you to get started today with your goals. If you are too busy then your goal is to make the time or find the resources so you can get going.
I shared my definition of wellness; which is wholeness. Wellness is everything: health, finances, relationships, career, selfcare...
I talked about nutrition and the importance of providing the body with nutrients. A diet high in refined carbohydrates leaves the body starving and contributes to over eating. Plus too much sugar (yes you get sugar from breads and pasta) makes your body rely on insulin and over time can create resistance. Good foods give you energy; they don't take it. So if you want to start to feel better immediately begin to consider small changes you can make with your diet. Maybe replace one bad habit with a new good one. Did you know an apple will wake you up more than a coffee? Especially if there is sugar in the coffee.
I talked about fitness and in the upcoming weeks I will have guests on my show to share their success stories and products they like. Some will talk about nutrition as well. Both diet and exercise will help you to feel better. But think of exercise as play time. Even a 5 minute walk will improve your mood. Start small. The small successes will lead to bigger ones.
My book Four Steps to a Better Life was the topic this past Tuesday. Just remember I-C-A-N. If you want more information about my book go to http://www.gallaghersolutions.com/book.html.
Wednesday the topic of emotional eating was covered. Why we do it and also what unmet needs are. If you are eating because you are bored, lonely, or even as a way of celebrating it is possible you are over doing it. Stop and think about what you are eating and why. And most importantly don't eliminate the foods you love. There are no bad foods; just moderate. Have those cookies today and an apple tomorrow.
Thursday life balance and life style topics were covered. Many times we are suffering from over load. If you are feeling stressed out there are solutions. Consider scheduling a one-hour coaching call to figure out what those solutions are for you.
Friday my guest was Kathi Joy and she talked about Vitamin G, which is greenery. Getting outside or brining the outside in can really help you to find balance and gain clarity. If you want more information about Kathi you can go to http://www.thejoyresolution.com/. She has free videos you can watch. Check it out!
Next week I have some really great guests so listen in. Here's to a great week and Live Well!
The first week I focused primarily on creating a basis. I introduced myself and wanted to make sure my listeners know I am their wellness coach. While the results may not be as good a phone coaching (because I cannot have a two-way conversation); my objective is to share coaching, nutrition, fitness and wellness tips. I want to educate and motivate. I want you to get started today with your goals. If you are too busy then your goal is to make the time or find the resources so you can get going.
I shared my definition of wellness; which is wholeness. Wellness is everything: health, finances, relationships, career, selfcare...
I talked about nutrition and the importance of providing the body with nutrients. A diet high in refined carbohydrates leaves the body starving and contributes to over eating. Plus too much sugar (yes you get sugar from breads and pasta) makes your body rely on insulin and over time can create resistance. Good foods give you energy; they don't take it. So if you want to start to feel better immediately begin to consider small changes you can make with your diet. Maybe replace one bad habit with a new good one. Did you know an apple will wake you up more than a coffee? Especially if there is sugar in the coffee.
I talked about fitness and in the upcoming weeks I will have guests on my show to share their success stories and products they like. Some will talk about nutrition as well. Both diet and exercise will help you to feel better. But think of exercise as play time. Even a 5 minute walk will improve your mood. Start small. The small successes will lead to bigger ones.
My book Four Steps to a Better Life was the topic this past Tuesday. Just remember I-C-A-N. If you want more information about my book go to http://www.gallaghersolutions.com/book.html.
Wednesday the topic of emotional eating was covered. Why we do it and also what unmet needs are. If you are eating because you are bored, lonely, or even as a way of celebrating it is possible you are over doing it. Stop and think about what you are eating and why. And most importantly don't eliminate the foods you love. There are no bad foods; just moderate. Have those cookies today and an apple tomorrow.
Thursday life balance and life style topics were covered. Many times we are suffering from over load. If you are feeling stressed out there are solutions. Consider scheduling a one-hour coaching call to figure out what those solutions are for you.
Friday my guest was Kathi Joy and she talked about Vitamin G, which is greenery. Getting outside or brining the outside in can really help you to find balance and gain clarity. If you want more information about Kathi you can go to http://www.thejoyresolution.com/. She has free videos you can watch. Check it out!
Next week I have some really great guests so listen in. Here's to a great week and Live Well!
Sunday, May 9, 2010
Wellness Exercises Worksheet
I prepared a worksheet for a workshop I am doing tomorrow and thought I would share it with all of you. If you want more information on this topic please listen to www.sportsbeatradio.com Tuesday May 11, 2010 from 9-10 pacific (noon eastern). I will be on every Tuesday through Friday.
If you want to actual worksheet (Word document) just let me know. Start your path to wellness by creating a sense of wellbeing. You can change how you feel immediately.
WELLNESS EXERCISES WORKSHEET
Exercise # 1 - Diet (nutrition)
•Sit quietly and enjoy your meal. Don’t read, work, watch television, gossip, etc.
•Only eat foods you love and when you do savor them vs. feeling bad about yourself.
•Write down one unhealthy eating habit & a healthy replacement. Do this for 21 days.
Exercise # 2 - Fun Activities
•Think of something you love to do and write down when you will do it next.
Exercise # 3 – Lifestyle
•Write down an unsatisfactory habit & a healthy replacement for one week. Do this for 21 days.
Exercise # 4 – Reduce Stress
•Present moment practice – Focus on breath and the five senses.
•Guided visualization – the 2 minute vacation
•Write down one change you can make to beautify your environment. Maybe de-clutter or rearrange.
Exercise # 5 – Affirmation•Write down a simple affirmation that you can repeat to yourself several times a day and when you are falling asleep.
All rights resevered - Gallagher Solutions, Inc. 2010
If you want to actual worksheet (Word document) just let me know. Start your path to wellness by creating a sense of wellbeing. You can change how you feel immediately.
WELLNESS EXERCISES WORKSHEET
Exercise # 1 - Diet (nutrition)
•Sit quietly and enjoy your meal. Don’t read, work, watch television, gossip, etc.
•Only eat foods you love and when you do savor them vs. feeling bad about yourself.
•Write down one unhealthy eating habit & a healthy replacement. Do this for 21 days.
Exercise # 2 - Fun Activities
•Think of something you love to do and write down when you will do it next.
Exercise # 3 – Lifestyle
•Write down an unsatisfactory habit & a healthy replacement for one week. Do this for 21 days.
Exercise # 4 – Reduce Stress
•Present moment practice – Focus on breath and the five senses.
•Guided visualization – the 2 minute vacation
•Write down one change you can make to beautify your environment. Maybe de-clutter or rearrange.
Exercise # 5 – Affirmation•Write down a simple affirmation that you can repeat to yourself several times a day and when you are falling asleep.
All rights resevered - Gallagher Solutions, Inc. 2010
Sunday, May 2, 2010
My new talk radio show
Starting Tuesday 5/11/10 I will be on WKSC1300 AM and www.sportsbeatradio.com from 9-10 am pacific time (noon eastern time). The show will be called Jenny Gallagher Your Wellness Coach and I will provide information and motivation to get you going on your path to wellness. The show will be on every Tuesday through Friday and I hope you can join us.
Wellness is an overall sense of wellbeing and a big part of wellness is a healthy mind and body.
To have a healthy mind you must learn how to relax and how to focus on positive thoughts. There is scientific proof that positive thoughts improve health and can even have miraculous healing qualities.
To have a healthy body you must take care of it. This includes a healthy diet and exercise but neither need to be 'hard'. The show will share ideas so you can connect with feeling good about your choices; of which there are many. Other factors things like your environment, which includes decluttering, and getting plenty of rest.
For every excuse you have there is someone out there to prove you wrong. You may think you are too busy or don't have enough money but trust me -- there are people out there busier and poorer that are doing it. The show will share these inspiring stories as well.
If you ever want to be a guest on my show please let me know. We'll schedule some time to talk about your topic and see if it is a good fit.
Just don't give up. Let's enjoy life and create wellbeing.
Wellness is an overall sense of wellbeing and a big part of wellness is a healthy mind and body.
To have a healthy mind you must learn how to relax and how to focus on positive thoughts. There is scientific proof that positive thoughts improve health and can even have miraculous healing qualities.
To have a healthy body you must take care of it. This includes a healthy diet and exercise but neither need to be 'hard'. The show will share ideas so you can connect with feeling good about your choices; of which there are many. Other factors things like your environment, which includes decluttering, and getting plenty of rest.
For every excuse you have there is someone out there to prove you wrong. You may think you are too busy or don't have enough money but trust me -- there are people out there busier and poorer that are doing it. The show will share these inspiring stories as well.
If you ever want to be a guest on my show please let me know. We'll schedule some time to talk about your topic and see if it is a good fit.
Just don't give up. Let's enjoy life and create wellbeing.
Thursday, April 22, 2010
Desk Yoga
Here are some easy things almost anyone can do to feel less stressed out and healthier.
Eye Strain: If you look at things close-up (e.g., books, computer screen, crafts) you may want to take some time to do this. First find something far away to focus on. Maybe look out a window and focus on a tree or building that is far off. Then to work the eye muscles look up for a few breaths, then imagine you are the hands of a clock and move to each number. This will work the eye muscles and help to restore balance.
Stress Reduction: If you are worrying about something that actually is not happening at that moment then take time to shift your thoughts to something more calming. Imagine a sunset or looking at a beautiful flower.
Breath! Most of us stay with a shallow breath all day. Rodney Yee is a famous yoga teacher and he states that the body interprets a shallow breath as a gasp. Enjoy a moment or two of long, gentle breathing. You will instantly feel better.
Ground: When you are worrying or have a tight deadline at work take time to focus on your feet connecting to the ground. Settle in and be still for a few moments.
Move: Lift your arms over head, swing your arms side to side for a gentle and fun twist, move through your ankles, knees, hips, shoulders, elbows, wrists and neck. Round and then arch your spine. Wiggle your fingers and toes. If you want more specifics please post a comment and I would be happy to provide more details.
Easy? Great! Too easy and want more? Let me know. Namaste.
Eye Strain: If you look at things close-up (e.g., books, computer screen, crafts) you may want to take some time to do this. First find something far away to focus on. Maybe look out a window and focus on a tree or building that is far off. Then to work the eye muscles look up for a few breaths, then imagine you are the hands of a clock and move to each number. This will work the eye muscles and help to restore balance.
Stress Reduction: If you are worrying about something that actually is not happening at that moment then take time to shift your thoughts to something more calming. Imagine a sunset or looking at a beautiful flower.
Breath! Most of us stay with a shallow breath all day. Rodney Yee is a famous yoga teacher and he states that the body interprets a shallow breath as a gasp. Enjoy a moment or two of long, gentle breathing. You will instantly feel better.
Ground: When you are worrying or have a tight deadline at work take time to focus on your feet connecting to the ground. Settle in and be still for a few moments.
Move: Lift your arms over head, swing your arms side to side for a gentle and fun twist, move through your ankles, knees, hips, shoulders, elbows, wrists and neck. Round and then arch your spine. Wiggle your fingers and toes. If you want more specifics please post a comment and I would be happy to provide more details.
Easy? Great! Too easy and want more? Let me know. Namaste.
Saturday, April 17, 2010
Restoring Yoga
This past week I was invited to Portland General Electric & offered a workshop on this topic. Here are my thoughts on a restoring yoga practice:
Effort vs. Ease - Effort in a practice; or anything you do in life including exercise like running, or even how you play with your kids or pets REALLY MATTERS. If you don't enjoy what you are doing or are pushing too hard to achieve something, then what you are doing is destructive; not restorative. This means you need to feel at ease with the moment. If you don't like what you are doing consider why and make some changes to bring more joy and ease into your day. I believe one of yoga's most important teachings is to find ease. The Yoga Sutra's which are ancient texts do not talk about any yoga postures but does mention that in the poses one should find a balance between effort and ease. This may sound like a contradiction but in fact this teaches us to strike a balance between push and pull.
How you think - When you are doing your yoga practice (or exercising, playing with kids, etc) what are you thinking about and how do you feel? You can focus your mind on the pleasant aspects of almost anything. In a challenging (but safe) yoga pose you can focus on the shaking muscle or you can focus on the freedom of the breath or other areas of the body that aren't working (at ease). As I work on training our new puppy I find it can be easy to feel discouraged when we fail but when I stop to think about the successes I relax a bit. I am learning new lessons about practice and patience from my puppy then I ever have from my years of yoga practice.
Being Present - If your mind is thinking about something else when you are practicing then you have lost your vital connection with the present moment. You may think that does not matter but it does as it relates to restoring vs. destroying. Obviously there is always a time for thinking about the past and future but if you always do it then it is simply a bad habit. Practice being present. Savor a good meal or take time to see the beauty around you.
Ease in the body - Tight and/or weak muscles pull on the joints so you need to stretch to find ease. For most of us we are tight in the hips and shoulders from sitting (or activities like cycling, running, gardening, etc)and weak in the back and abdominal muscles. Find a yoga class that will help you stretch. FYI - There are lots of advanced classes out there so do your research and if you have questions please ask me. I would love to help you find the best type of class for you.
It's not just about ease and rest but also finding the adventure and joy in your yoga and life challenges. Embrace life and live it to it's fullest.
All the best.
Effort vs. Ease - Effort in a practice; or anything you do in life including exercise like running, or even how you play with your kids or pets REALLY MATTERS. If you don't enjoy what you are doing or are pushing too hard to achieve something, then what you are doing is destructive; not restorative. This means you need to feel at ease with the moment. If you don't like what you are doing consider why and make some changes to bring more joy and ease into your day. I believe one of yoga's most important teachings is to find ease. The Yoga Sutra's which are ancient texts do not talk about any yoga postures but does mention that in the poses one should find a balance between effort and ease. This may sound like a contradiction but in fact this teaches us to strike a balance between push and pull.
How you think - When you are doing your yoga practice (or exercising, playing with kids, etc) what are you thinking about and how do you feel? You can focus your mind on the pleasant aspects of almost anything. In a challenging (but safe) yoga pose you can focus on the shaking muscle or you can focus on the freedom of the breath or other areas of the body that aren't working (at ease). As I work on training our new puppy I find it can be easy to feel discouraged when we fail but when I stop to think about the successes I relax a bit. I am learning new lessons about practice and patience from my puppy then I ever have from my years of yoga practice.
Being Present - If your mind is thinking about something else when you are practicing then you have lost your vital connection with the present moment. You may think that does not matter but it does as it relates to restoring vs. destroying. Obviously there is always a time for thinking about the past and future but if you always do it then it is simply a bad habit. Practice being present. Savor a good meal or take time to see the beauty around you.
Ease in the body - Tight and/or weak muscles pull on the joints so you need to stretch to find ease. For most of us we are tight in the hips and shoulders from sitting (or activities like cycling, running, gardening, etc)and weak in the back and abdominal muscles. Find a yoga class that will help you stretch. FYI - There are lots of advanced classes out there so do your research and if you have questions please ask me. I would love to help you find the best type of class for you.
It's not just about ease and rest but also finding the adventure and joy in your yoga and life challenges. Embrace life and live it to it's fullest.
All the best.
Monday, April 5, 2010
What is wellness?
How to accomplish wellness can vary based on your individual likes and dislikes. Wellness comes from a state of wellbeing and requires an overall sense of satisfaction in your life. It's more of a state-of-mind that comes from seeing the possibilities and having a sense of hope.
In general our society is suffering from a lack of wellness. Everyone focuses on what is wrong and on what they do not have. This is not wellness.
If for example you start to shift your thoughts from what you do not have to the blessings in your life you will begin to feel better. From here you may then feel more relaxed and as the tension leaves you can then begin to focus on other self improvements that interest you.
If you then include goals to improve your physical fitness such as exercise or nutritional changes then you will feel even better. There is so much marketing for different products it can get confusing but you can keep it very simple. Make one positive change like taking a short walk or having an apple instead of a candy bar each day. Little changes are easier and are more likely to become long lasting life style changes. Then you can set more goals later on if you want.
Our country deserves a better healthcare system. And it must start with each and every one of us. Take care of your health. You can do it. No one else can.
In general our society is suffering from a lack of wellness. Everyone focuses on what is wrong and on what they do not have. This is not wellness.
If for example you start to shift your thoughts from what you do not have to the blessings in your life you will begin to feel better. From here you may then feel more relaxed and as the tension leaves you can then begin to focus on other self improvements that interest you.
If you then include goals to improve your physical fitness such as exercise or nutritional changes then you will feel even better. There is so much marketing for different products it can get confusing but you can keep it very simple. Make one positive change like taking a short walk or having an apple instead of a candy bar each day. Little changes are easier and are more likely to become long lasting life style changes. Then you can set more goals later on if you want.
Our country deserves a better healthcare system. And it must start with each and every one of us. Take care of your health. You can do it. No one else can.
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