BACK TO SCHOOL at the UNIVERSITY of LIFE By Nita Keesler, As published in Times Publishing Newspapers

ATTITUDE OF GRATITUDE By Nita Keesler, As published in Times Publishing Newspapers

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Creating Our Reality…In Health and Fitness as seen in Philly Fit Magazine

“I think, therefore, I am”

“As a man thinketh, so shall he be”

“You are what you eat” [or believe to be true]

“Self-fulfilling Prophecies”

“Careful! Your face will ‘freeze’ that way!” [Or your body will!]

Essentially, what all of these familiar quotes are saying is that we create our own realities. We act in accordance to our core belief systems, and then attract to us that which we constantly think about.

We can believe that we will always be sick, stay in pain, aren’t intelligent enough, will get decrepit as we age, will remain over/under weight, not make enough money, never find love-or that it will surely end in heartache if we do…If this is what we tell ourselves or believe to be our destiny, it becomes our reality, and our body pays the price.

However, we can choose to believe we are or can be healthy, fit, always in abundance (of money, love, work that we enjoy, etc), have brilliant/creative ideas, will grow old with grace-dignity-and strength…Then we will make more concentrated efforts to take better care of ourselves and have the confidence to reach our goals.

What we focus on, we attract. This is a universal principle. Conceive-Believe-Achieve.

It is important to take responsibility for our own choices, health, and lives rather than giving away our power by placing blame—on other people, ‘life’, genetics, or even ‘bad luck’.

For our purposes here, I will primarily focus on the health and fitness aspect of this attraction process.

If we are trying to “lose weight/fat”, we are usually focusing on the fat itself. Since this is where our attention is, we attract the very thing we are trying to lose, especially when we begin to fear it, or feel hopeless. If we shift our intention and attention instead to being fit and healthy (or even the possibility of it!) we will act in accordance to this.

Have you ever noticed when you first fall in love, or get absorbed in a special project, or join an athletic team for the sheer joy of playing/sense of community that the extra weight seems to go away almost effortlessly? Quite possibly, due to a shift in focus? Less stress? Less mindless eating in an effort to overcome boredom or distracting ourselves from issues we don’t want to face?

A common theme I hear is that the reason someone isn’t flexible or strong, has excessive weight, have certain illnesses, etc., is due to “age”. I believe its more of the sense of “use it or lose it”, and that defeatist attitude. If we believe we have some degree of control over our aging process, have physical activity that we enjoy, and eat well without totally denying ourselves—then there is no reason why we shouldn’t have vibrant health as we grow older; or at the very least stay strong and agile.

[I grew up with parents who were both physically very strong, especially for their size; which was something that even at a young age I always wanted to emulate. I assumed it would be true because it didn’t make sense for me to think otherwise. This has helped me tremendously in many aspects of my life. And if nothing else it can be very amusing to watch peoples’ reactions when they underestimate my strength!

At age 70, my Mom had tried lifting something she hadn’t lifted in quite a while, and was sore the next day. Her response? “I have to remember that I’m not 60 anymore!” I love it! What she lifted was something many women of 30 would have difficulty with…

However it has also made me sad and even frustrated when I have seen older women who can’t lift anything heavier than a quart of milk, or who are so inflexible they need someone to tie their shoes…]

While there may be exceptions, we can have optimal health and wellness if we just alter our mindsets, along with a bit of discipline, a true desire to be fit and healthy, support from those around us, finding others who have similar goals, and educating ourselves.

[As for ‘genetics’, there is also the issue of nature vs. nurture…Is the weight issue or illness actually in one’s genes? Or does the individual have the same poor eating habits and sedentary lifestyle as their family members…? Something to think about.]

Sometimes we seem to stay in that one spot where instead of doing something to better our situation, we just complain…

Why would we WANT to remain stuck? What could possibly be the payoff for staying in a place that makes us so unhappy? Or to fall into the trap of blame, or “I can only be happy if…”

A few possibilities could be that by focusing on a weight “problem”, it distracts us from other difficulties in our lives; by placing blame and making excuses we won’t need to take responsibility or look within at the real issues making us miserable. It could simply be a habit or a belief system inherited within your family or friends circle. And for some I am quite sure it’s the pure joy of complaining!

These attitudes will certainly have a cumulative negative impact on our bodies, mind and spirit.

The good news is it can also be prevented and even reversed by first becoming aware of our attitudes, thoughts, choices, actions and even posture [particularly important for the aging process and self-esteem…]

Then we can create a more positive attitude, a sense of meaning in our lives, take responsibility for our choices, focus on our strengths and joys, and turn any challenges and difficulties into opportunities.

For each ‘excuse’ you make to yourself, you can come up with 2-3 good reasons to get rid of it…

Take a look at your own life; What are YOUR core beliefs--in general, and more specifically about health and fitness? How do you act on them?

Do you believe it’s an “age” issue? That you will never get rid of the ‘love handles’ anyway? That exercise is a foul word, or is boring, tedious and something you only do as a means to an end of getting in shape? Do you believe ‘diet’ equals deprivation? Or in order to enjoy company that the focal point needs to be around food? That in order to be considered attractive, or even acceptable you have to compete with the physique of professional athletes or overly thin models (rather than striving for your own level of fitness and excellence)? Ladies—do you believe that once you bear children you can never be in shape again? That ‘thin’ equals ‘healthy’? That you are ‘weak’? If you lift weights you will get a man’s physique? Or perhaps that your friends will be jealous and not like you if you begin to succeed at your efforts? (Who may also subconsciously try to sabotage your efforts?)

This is just a starting point I'm sure you can easily come up with a dozen more.

It is quite possible to turn all of this around. It may take some excavating to get to the root of where these beliefs began, or you may never know and that is fine. Just being aware of it is the key to begin making the changes; even small changes can be very profound.

Something as simple as rephrasing “diet and exercise”, which sounds undesirable to many folks, to “nutrition and physical activity or movement”. Then, find an activity that you truly enjoy, (there has to be one or two!) If you are having challenges fitting everything in your life, find some activities you can do with family or friends. Play with having gratitude for being able to move… Make a list of some nutritious foods you love, and maybe how you can make less nutritious foods healthier. Be sure to allow for special treats.

Decide if those last 10 lbs. are really bothering you or are you able to accept yourself as you would your best friend… Brainstorm your own creative ideas.

And finally, enjoy the challenge and freedom of being able to create your own reality…your own destiny.

Life is a gift; when we honor it in that way miracles are sure to happen.

While I firmly believe in embracing the spirit of giving—to be able to give freely from our hearts and to allow others that same joy of giving back to us—I also believe in the necessity of giving to ourselves.

 IT is is so important year-round, but especially so during the hustle and bustle of the holiday season.

 The gifts we give ourselves could range from the extravagant (perhaps a trip to the islands?), or a special something we may ~hope~ to receive from someone else (that charm bracelet or power tool?), or a simple act of self-care that we may have been neglecting. Most often, the most profound will cost little to nothing except for a few moments of your time.

 A few of my favorites are a long soak in the tub, an early walk before my neighborhood wakes up, a well-deserved nap, playing with my dogs in front of my fireplace, and aromatic candles.

Of course massage is at the top of my list, whether I go to another professional, or grab a friend and give each other a shoulder massage.

A great stress and tension buster—take a deep breath into your abdomen as if you are filling a balloon while crunching your shoulders, hold for 5 seconds and release your breath and contraction.

 It is crucial to take a few moments each day, or a few longer moments each week to rest, decompress and rejuvenate as a gift to yourself, which will also benefit those around you

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SELF CARE BRINGS BALANCE By Nita Keesler As published in Times Publishing Newspapers

In order to take care of others, we need to take care of ourselves first. Self-care enables us to be more efficient at our other responsibilities.

At first, this may seem selfish, especially if we are used to putting everyone else's needs ahead of our own. But let's look at this from another angle. On an airplane, in the event of an emergency, you are to be sure to take oxygen for yourself first so that you may then help those around you. If you pass out on the floor, you won't be of help to anyone, right?

Now, stepping back into your life, what can you really give to your loved ones if you are overstressed, fatigued, sore, angry or feeling under-appreciated?

It is important to take some time out to care for and appreciate ourselves, thus creating mutual appreciation, respect, and joy in all of our relationships. We will take less for granted and fully enjoy each step of the path on this wondrous journey of life.

Here are some suggestions to get you started: *Upon waking, gently stretch in bed and practice deep breathing for 10 minutes after pressing "snooze". *Fit in a 15-minute morning walk. *Take a monthly or weekly class in something you've "always wanted to try" or take a short trip to a place you have always wanted to visit.
*Schedule a therapeutic massage.
*Make a "play date" with a friend.
*Treat yourself to lunch or a movie.
*Enjoy a long soak in a tub.

Whatever it takes, rejuvenate your mind, body and spirit.
The key is "balance". If you are stressed, try something relaxing. If it is excitement you crave, rev it up!

Side note---If you are consistently surrounded by other people, try spending some time in quiet solitude, especially in nature. If you find yourself alone a lot, try out a group or more social activity.

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SELF-CARE RITUALS

“STRESS”…an inevitable part of our daily lives. We are all faced with a variety of events that may be difficult to deal with. How we choose to deal with them is up to us. We can complain and be resentful and ask, “Why me?” Or, we can be proactive in our health and sanity and take positive measures to effectively handle these daily stressors.
An often overlooked component of stress management, and of health and wellness, is the importance of Self-Care. This cannot remain so undervalued. To be more efficient in all areas of our lives, we need to take the time to nurture ourselves. There are many who believe, consciously or subconsciously, that doing something special for themself is, or may be perceived by others, as “selfish”. The paradox here is that, in order to efficiently take care of others as well as the multitude of responsibilities we all face each day, we must first learn and practice the art of Self-Care.
(Picture yourself on an airplane. In the event of an emergency, you are to be sure to take oxygen for yourself first so that you may then help those around you. If you pass out on the floor, you won’t be of help to anyone, right?)
Now, stepping back into daily life, what can you really give to your loved ones if you are overstressed, fatigued, sore, overwhelmed, angry or feeling under-appreciated? How well can you complete your duties at work? How much can you simply enjoy your Life?
It is so very important to take some time out to care for, and appreciate Ourselves, thus creating a cycle of mutual Appreciation, Respect and Joy in all of our relationships. We need to replenish our own well when we begin to feel depleted. How empowering is that, rather than expecting someone else to do it for us? By taking responsibility for our own health and happiness, and by creating Self-Care Rituals that relax and sustain us, we tend to take less for granted and can fully enjoy each step of the path one this wondrous journey of Life.
Here are some suggestions to help you get started:

-Upon waking, gently stretch in bed and practice deep breathing for the 10 minutes after pressing “snooze”.
-Fit in a 15-minute morning walk, enjoying the fresh air and the sounds of the birds and the neighborhood “waking up”.
-Take a monthly or weekly class in something that you have “always wanted to try”.
-Take a short solo trip to a place you’ve always wanted to go travel. (This can be very empowering, however, do use common sense and take safety measures!)
-Take yourself out to lunch, to a movie, or read a good book at the park.
-Enjoy a long soak in the tub with a cup of tea.
-Make a “play-date” with a friend—try something new together, rather than just playing “catch up”, or complaining about the trials and tribulations of daily life. (We rarely notice how much negativity comes out of us. Self-Care Rituals help to put us in a more positive mindset so WE are more of a pleasure to be around! And this will help those special people to feel good too! We create a positive ripple effect.
-Schedule a Therapeutic or Soothing Massage, a relaxing, deep cleansing Facial. Or pamper yourself with a Manicure or Pedicure, or even a Makeover! For an extra-special treat, bring a friend along and have a totally relaxing “Spa Day” together and share this wonderful gift with each other! (Many people see Massage or other Spa Services to be a “luxury” or even an “indulgence”. While you may simply want splurge on yourself, there are many benefits to these services. Stress, or rather not being able to appropriately manage stress, is a factor in many illnesses and ailments today. Heart Disease, Headaches, Insomnia, Skin Conditions and Chronic Muscle Tension are just a few on the list. Spa services are designed to help you relieve stress in general. Massage can help even more specifically with Headaches, Muscle Aches, more restful sleep as well as many other health issues. And of course Facials are aimed at skin conditions as well as blissful relaxation. )

Finally, when choosing your personal Self-Care Rituals, do something that truly calls to you. Whatever it takes, rejuvenate your Mind, Body, and Spirit. The key is “Balance”…If you have a lot of stimulation in your life, try something more soothing. If it is excitement you crave, try something on the more adventurous side. If you are constantly around lots of people, you may want to opt for solitude time, and if you find yourself alone quite a bit or work in seclusion, get involved in a group activity. Your imagination is the limit!

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BENEFITS OF MASSAGE / DEEP PRESSURE VS. DEEP TISSUE

Can YOU benefit from Massage Therapy?

In a word, Yes. For most people massage can be safely administered and will give an overall sense of relaxation, enhance general health and well-being, relieve muscle tension and soreness, is an excellent way to “de-stress”, and can be used as a special treat to feel totally pampered. There are certain medical conditions that may not be suitable to receive Massage Therapy, or modifications may be needed. When in doubt, ask your Massage Therapist and your Physician.

Many people see massage as only a treat, a “luxurious indulgence”, and may not realize the multitude of benefits that it has…physically, mentally and emotionally. Swedish massage utilizes techniques that focus more on the relaxation benefits by releasing endorphins (your body’s own “pain killers”), improve blood and lymph circulation, and reduction of physical and mental fatigue, which can also improve clarity and focus, along with countless other benefits. Both sides of the body are typically massaged an equal amount of time.

But did you know that there are techniques that, in addition to the above benefits can also help facilitate recovery from various injuries and the healing of scar tissue? To relieve chronic headaches and muscle tension? Improve flexibility, posture and range of motion? To aid in digestive disturbances?

“What kind of massage should I get?”

Each individual’s needs and goals are totally unique, and it is important to determine these in order to achieve a beneficial outcome for your massage experience. Some prefer to “just relax”, while others need to focus on relieving restrictions and adhesions (“knots”) in the muscles that may be impeding movement and the quality of their daily life. All massage has the potential to be exceptionally beneficial. It is important to choose the method that will suit your purposes and goals. [To aid in your research, I recommend a book by Thomas Claire called “Bodywork”, which categorizes and describes a vast variety of bodywork and massage modalities.]

With all the different terms for massage out there, it can get pretty confusing; “Therapeutic”, “Corrective”, “Medical”, “Deep Tissue”…not to mention very specific types of treatments. Having discussed the benefits of Swedish massage, what I would like to focus on here is the difference between a “deep tissue”, and “deep pressure” massage. I would like to clarify that while the terms are often used interchangeably, these are not necessarily one and the same. Anyone with a heavy hand and good body mechanics can administer a deeper pressure in a Swedish massage, which can be an absolutely wonderful, relaxing and beneficial experience. However, each individual is unique, needing varying amounts of pressure. As well, each therapist is different, so what one considers “deep pressure” will vary from another therapist who may have a stronger or lighter touch. This is important to keep in mind when searching for a therapist.

“Deep Tissue” massage requires extended training and can create lasting changes in the musculature, focusing on bringing the body back to a balanced state by correcting muscle/postural imbalances. We can do this by massaging and stretching certain muscles that have “shortened” over time in a different ratio to their opposing muscles that have “lengthened”, rather than massaging each side equally. Often, the tension will be felt in the LENGTHENED muscles, because they are being pulled taut like a rubberband.

Some people seem to get scared off from the idea of Deep Tissue because they may have had an unfavorable experience where the therapist used too much force, although it is possible to perform Deep Tissue using a gentle yet strong amount of pressure. A mild amount of discomfort may be felt in order to create changes in the muscles, however it is important to stay within the client’s comfort level. Too little pressure may not illicit a response in the tissues, too much pressure and the body will interpret it as an intrusion and tighten up even more. There are also techniques that are actually very light in pressure.

In addition to massaging the bulk, or “belly” of the muscle, it is important to address the muscle attachments/connective tissue to aid in the healing process of many injuries. Everyday stress, injuries, trauma, repetitive motions, poor posture and walking patterns can create imbalances or distortions in the body. Imbalances lead to aches and pains, which if left untreated may result in physical dysfunctions and various ailments.

We help you to become aware of patterns and habits that may be causing your body to be tense. Seemingly innocent habits such as holding the phone between the neck and shoulder, a heavy purse or briefcase, favoring one hip while holding a baby, carrying a wallet in the back pocket, leaning to one side while driving and hunching over a computer all have the potential to create these imbalances. Over time, tension will be felt and movement may be limited. Awareness of the problem is the first and most important key to solving it.

For those who have problem stress or chronic pain, it is important to schedule a series of regular therapeutic massage. This has a cumulative effect of building and maintaining better overall health, releasing restrictions, and helping you to feel better and enjoy life more fully. This is not unlike the concept of “regular exercise”… to be fit or get stronger/more flexible, you would need to dedicate a certain amount of time and discipline to reach those goals. One aerobics or yoga session isn’t going to do it. Likewise, if you have spent 20 years in the above patterns, or have previous injuries, you have 20+ years of accumulated stress and tension in your body, and we will need to take time to “go through the layers”. It is also important while receiving corrective bodywork to do gentle stretches for 10-15 minutes each day to enhance the effects of your massage treatments.

Ideally, it is best to schedule relaxation time after your massage. It is beneficial to drink at least two 8oz. glasses of water in the hour following your massage. This will help to “flush out” any of the body’s own metabolic waste that was released and can help in avoiding feeling sore or tired the next day. (Avoid alcohol and caffeine during that time as well).

Rizzieri Spa in Marlton has therapists who specialize in massage for relaxation as well as Deep Tissue techniques that are therapeutic and corrective in nature. We use a blend of Neuromuscular Therapy, Myofascial Release and Sports Massage/Stretching based techniques. We begin your series with a consultation and postural assessment to customize your massage so you can achieve optimal results from your sessions. In addition, Nita Keesler offers a workshop, “Focus on Flexibility~ Therapeutic Stretching to Promote Self-Healing” which is designed to help you release chronic tension from your muscles and create balance and symmetry in your body. This workshop includes discussion and lecture along with specific stretching techniques that are suitable and can be modified for everyone from the elite athlete to those recovering from injury. This program compliments your massage sessions, and enhances your current flexibility routine so you can customize it to suit your needs. Soon to be available at the Rizzieri Yoga Studio. For a more detailed description check out www.back-in-balance.org under “Workshops & Lessons”.

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