World Dance Fusion: It's More than Dance, It's Family Tradition!

Why did you become a fitness instructor? Becoming a World Dance Fusion fitness instructor was an evolution for me. I was already into dance and fitness as well as a professional educator, so this was a logical next step.

What are the traits you look for in an excellent instructor  Someone who has excellent technique, breaks things down clearly, knows modifications, and makes things fun!

...and how does that influence your teaching style? I come from a background in Physical Therapy, so I approach every class with "do no harm" mindset. I feel my participants become better aware of body mechanics and hence get a healthier workout.

What motivates you to get out there and exercise yourself? I love to walk, and that is my first choice for physical activity, followed by dance. I love the feeling of being awake and renewed that a good workout brings me.

Favorite dance step, why? It is what my favorite teacher, mentor and friend Kukuwa calls moving your "boomsbey". Simple circular rotation of the hips down one direction and back up the other. I love the core workout and the toning benefits. It is just simply pure fun! 

Inspirational Quote: "I have just got to do a better job at getting them to play better." John Harbaugh, coach of the Baltimore Ravens. My philosophy on teaching, if I stay on top of my fitness game, my participants will too.

Exercise: My "Drug" of Choice - Robin Jackson, Joy of Fitness Instructor

Why did you become a fitness instructor?

I always say I was thrown into teaching group exercise classes and I'm glad I was.  I enjoy the positive energy that flows throughout class.  Besides that, I love to see people working out and benefiting from it.

What are the traits you look for 

in an excellent instructor and 

how does that influence your teaching style? 

I look for high energy and how well engaged an instructor is with their participants.  I've been around numerous instructors from various backgrounds and these two traits have proven to be the most important for success in teaching.

What motivates you to get out there and exercise yourself?

I just love the feeling I get when I workout!  It's a huge part of my life.  Outside of the benefits one gets from exercising, it just makes me feel good.  It's a natural stress reducer and if I go too long without it I can feel my body getting lazy and tense.  Exercise is my "drug" of choice :)

Favorite exercise, why?

It's a toss up between a Walkout and a Turkish Get Up.  Both demand major core strength which of course is the powerhouse of the body!

Inspirational Quote:

"The quality of strength lined with tenderness is an unbeatable combination." ~ Maya Angelou

Beyond the Kitchen: Ancient Plant Medicine in a Modern World

A Field of Dandelions

I love plants- a budding gardener I am.  Slowly, but surely and as time permits, I am learning more about plants and growing some of my families food, including herbs. I have always had a fascination with herbs and the plants that are often times considered 
weeds: dandelions, chamomile, mint and arugula. I remember spending summers at my grandmother's home in the boondocks. I would pick and eat what I am sure amounted to pounds of wild mint, strawberries, blackberries and honeysuckle as well as picked a ton of dandelions which I presented to my grandmother upon my return from foraging. She would tell me stories about when she was a kid during the depression and subsequently raising her five children, (they did not have a lot of money) and how she would make dandelion salad. I would make a scrunchy face, stick out my tongue and proclaim "Eww!"  Little did I know, 30 years later I would have a voracious appetite and appreciation for salad greens including dandelion leaves. Furthermore, who knew that greens such as dandelion leaves and arugula would be a staple in many of the spring salad mixes now available in your run of the mill grocery store. This makes me incredibly happy!


I've always had an appreciation for plants not only for their beauty and culinary uses, but the aromatherapy uses as well. In recent years, I have become intrigued by their medicinal application too. Lucky for me, in my journey to better my health and spiritual well-being, I have met a lady who has training and expertise in herbalism.  I asked her to share her story and enlighten us to the power of plants- beyond the kitchen. 

Ancient Plant Medicine in a Modern World
                                           by Ashley Litecky


Every young girl needs a fairytale she can live into. My fairytale began with tall trees, luscious moss, and a vivid imagination.  As a young girl growing up in the suburbs of Maryland, the great outdoors held magic, mystery, and best of all, it held plants, which in my child-mind were the holders of a knowledge I wanted to remember. One of my roles in elementary school was as a speaker for a tree that we thought had the answers to all of our questions.  My friends would whisper their question into one of the gnarled knobs on the tree, and my job was to put my ear against another knob and translate the answer. Whether I was actually gifted with the ability to ‘hear’ the trees offering, or if I was simply the most imaginative of the group, I’ll never know.  Yet, I will always remember the comfort that I felt around the plants and trees and the curiosity they inspired within me.


Along with my deep reverence for the magic of plants, came allergies. I remember my time outside was like a game of Russian roulette.  Some days, I could roll in the grass, pick buttercups, and have not a single care in the world, other days a whiff of pollen would send me into an asthma attack and sometimes to the emergency room. It was my severe sensitivity to plant pollen, mold, and weather changes that prompted my mom to bring me to a natural doctor, since all conventional treatments were no longer keeping my asthma at bay.  At the age of 13, my life changed. I became a vegetarian, each morning I would take a ‘pile’ herbal, homeopathic, and nutritional supplements.  After 6 months of treatment, my asthma and allergies came to an end, and my interest in health, wellness, and spirituality began to take off.

Clinical Herbalist Ashley Litecky of
Sky House Yoga & Deep Green Wellness

It is hard to pinpoint exactly when I started studying plant medicine.  It was around 1998 in the Blue Ridge Mountains of Asheville, North Carolina when I began to read books on herbs and found local herbalists leading herb walks. In these vast forests, I started to tap into a rich tapestry of information about plants, our co-evolution, and later traveled to Australia and Costa Rica to learn how the Aboriginal people worked with plants. Through this work I began to recognize that by engaging with plant medicine, my ability to relate with my internal and external ecosystems was expanding. I realized that my choices in how I was ‘healing’ myself were directly impacting my environment.  How do we engage in the dynamic balance of keeping ourselves healthy yet also honoring the health of the planet? Plant medicine seemed to be the natural link.


The maintenance of health is a very ancient practice that blends the best of the arts and sciences.  Our ancestors knew which foods to eat in the spring and which to eat in the winter. The image of the herbalist, with their bags of dried flowers and powdered roots is alive and well today.  We are blessed to have thousands of years of knowledge captured in books and living teachers who have received the teachings through long lines of plant speakers and healers. Most herbalists today blend ancient wisdom with what we have learned from modern science. We now look at lab results to see the blood glucose and cholesterol levels in the body and fit these into the context of the organism as a whole. In weaving all of this information together we can create a picture for the client that will help them see what they can do to shift any imbalances on a practical and spiritual level.


From what I have seen in my practice as a clinical herbalist, most people can drastically improve their health with a few simple changes. These pieces of advice are as old as our species, and have been common antidotes for just about every illness, in every part of the world, throughout every age.  We start with water. Water is critical for keeping our muscles, organs, and tissues soft, flexible and balanced. We can drastically improve our health by filling up our glass or steel water bottles at least 3 times a day. Proper hydration is essential for the functioning of every organ system in the body and reduces high blood pressure and tension in the neck and shoulders.


Water along with plenty of plant fiber helps us to move our bowels, which is critical for moving toxins out of the body.  Most disease patterns start from an accumulation of toxins, so we can start by reducing our intake of processed foods, eat more plants, which are medicines themselves, and our bodies will function as they are designed to. Another thing that is essential to health and happiness is creating time for outdoor activities where we can play or chat in the sunshine and soak in vitamin D.  Most Americans are deficient in vitamin D and when it is lacking we can feel fatigued, down, and can lack motivation.  


When we are healthy and feeling good it not only helps us but helps everyone and everything around us. We feel more inspired to contribute to our family and community.  If we are all healthy there is no need for pharmaceutical or recreational substances which require a large amount of human and financial energy to produce, and also enter into our water supply and affect the delicate chemical balance of our planetary ecology.
In my practice as a clinical herbalist, my role is to study the patterns that a person is presenting.  Much like a biologist studies the patterns of a particular species, like what do each day and how they interact with other species, an herbalist studies the individual in much the same way.  In a typical session, I will ask questions pertaining to each organ system and its functioning.  I ask about relationships, to friends, family, food, and rest. I will feel the pulse of the client and look at their tongue to glimpse inside the system and see what patterns of dampness, dryness, agitation, or fatigue can be seen and how this relates to all of the other information I have gathered.  From here I create a protocol that includes nutritional advice, daily practices or meditations, and an herbal formula that addresses the physiological, emotional, and sometimes spiritual roots of the imbalance.

The herbs used by a clinical herbalist vary.  Most practitioners have their favorites.  These are based on the types of illnesses a practitioner most often sees, particular affinities they have with particular plants, and mostly due to their experience with certain plants and really figuring out how they work.  The classical culinary herbs are usually front-line, as they are safe, effective, and familiar to most clients.  For example, I often have clients eat a clove raw garlic a day to combat yeast infections, or to stave off an impending cold.  Another piece of advice for those with sluggish digestion and metabolism is to add cayenne, ginger, or any other heating spices to their foods. 


Without even knowing it, we are treating ourselves with herbal medicines every day.  When we eat a handful of blueberries we are ingesting helpful antioxidants and antibacterial agents that cleanse the urinary tract of dangerous bacteria that can lead to urinary tract infections.  Another common herb that we use is black pepper. Pepper is a strong antioxidant, increases digestion, is high in vitamin C, and increases the body’s ability to absorb nutrients in the food we have sprinkled it on. As Hippocrates once said, “Let food by thy medicine,” and we can use fruits, vegetables, and spices to keep our bodies healthy and strong.

Often people ask me what my favorite herbs are.  The ones that I think everyone could use and receive benefit from.  Right now, as we inch toward summer, the herbs that I would recommend are dandelion root and nettles.  Dandelion root supports the healthy functioning of the liver which helps the body breakdown and release toxins.  Since most of us live in urban or suburban areas, even if we are eating well, we are exposed to toxins in the environment.  Taking dandelion root regularly in the spring and summer can help us efficiently process and excrete these harmful substances while at the same time boosting the healthy flora that lives in the gut.  Nettle leaf is another great plant that makes an excellent tea.  This plant is high in calcium, magnesium, iron, potassium and a large array of trace mineral that our bodies need.  I think of nettles like a food, it is safe and naturally helps to balance the mineral levels in the body which in turn helps us to appropriately hold and release fluids.  

Nettle Leaf

Most people I see are deficient in nutrients especially minerals, so this is an easy way to hydrate and add minerals and electrolytes in the warmer summer months when we tend to sweat more. I would mix 2 tablespoons of nettles and 1 tablespoon of dandelion root in a quart mason jar, fill it with water and let it sit in the sun for 4 – 5 hours.  Then strain it and add a little raw local honey, and add to a glass with ice. This is a delicious way to cleanse and build the body at the same time!


Being healthy is easier than we think.  If we can return back to the basics and follow the advice of our inner grandmother, we can restore our health. As we simplify and move with the natural rhythms and cycles of nature and listen to the very basic needs of the body, we have the potential to rebalance ourselves and the planet we are so fortunate to live on.


Ashley Litecky, M.S. is a clinical herbalist living and practicing in Silver Spring, MD.  She holds a masters of science in clinical herbal medicine from the Tai Sophia institute where she graduated in 2007. Ashley continues to study plant medicine and weaves it with her work as a yoga teacher and trainer. She is the owner and director of Sky House Yoga, a donation-based wellness center in Silver Spring. 

How I Changed My Life by Adopting a Healthy and Active Lifestyle

Vicki VanArsdale
Freelance writer, artist and 
codirector, fitness walker leader for the
Galloway Marathon Training Program  

Even though my Mom made home-cooked, well-balanced and healthy meals, I was overweight. Maybe it was all of the junk food and pre-packaged snacks I ate, or all of the sugary juices and sodas I drank. I remember being called out of my 4th grade class to go to a special seminar with the school nurse. It was for fat kids. In high school I hated gym class and conveniently “forgot” my bra on more than one occasion.  I preferred chorus and writing to anything physical. 


I’m an emotional eater, and after I graduated high school I was depressed and used food for comfort.  Before I knew it I hovered between 235 and 250 lbs.  I wore the same clothes often because nothing else fit, and I was too embarrassed to find something new to wear.  I was unhappy and unhealthy. Finally, after I transferred to a 4-year college to get my Bachelor’s Degree I lost some weight and wore a normal size. I exercised and walked a lot, but I didn’t eat healthy. A few years after college I was depressed again and the weight came back on, quickly. At age 28 I suffered from Irritable Bowel Syndrome and had to have a colonoscopy. I started taking antidepressants. At my largest I wore a size 24 pants and 3X pajamas. That was my breaking point. I had had enough. I couldn’t live like that any more. 



I started walking and going to a gym. It took me a while to figure out what I was doing, but I kept going. I started cutting back on sugary, pre-made foods and stopped drinking soda. I started eating more fruits and vegetables and drinking more water. I walked a 5k and, at the time, it was the hardest thing I had ever done. I read everything I could about health, wellness and nutrition. I realized food holds the key to health and wellness, and if we aren’t moving toward health we’re moving toward disease and illness. 


As I gained confidence and self esteem I tried different things at the gym and took a few classes. I swapped full-fat dairy products for low-fat cheese and plain, nonfat Greek yogurt. I started drinking soy milk – chocolate at first, then vanilla – and finally I’m at a place where I prefer plain, unsweetened soy milk and almond milk. I rarely eat white bread, flour, sugar or potatoes. I may have a soda or a donut once a year. Foods that I used to eat now disgust me. I can’t even believe I ate that crap – fake foods with no nutritional value. Now it’s all about eating clean.


My body is my temple, and I honor it with lots of fruits and veggies, kale and apple smoothies, little or no meat, some seafood, almost no dairy, lots of whole grains and eggs.  (If I eat a whole egg I add a few egg whites to it.) My staples are oatmeal, Ezekiel Bread, lentils, quinoa, brown rice, fruits and veggies, nuts and seeds, nut butters, beans and legumes. I drink water, red wine, coffee and plant-based milks. I’m a chocoholic and I satisfy my daily need for chocolate with unsweetened cocoa powder or 85% dark chocolate. 


I’m far from perfect though. I’ll always be an emotional eater, and I face challenges with that daily. I go on vacation and eat dessert - every night!  I get in a slump and don’t exercise as much as I should, or life just gets in the way.  But when I slack off for too long my body lets me know it’s time to get back on track.


As for my exercise routine, I love spinning, walking, weight training and anything outdoors.  The girl who hated gym class has completed 5 marathons, 3 half marathons and some shorter races.  I’m training for my first 10k trail race in June. I’m really slow but so what. I’m out there having fun and getting fit. People pass me but that’s ok. They don’t know the journey I’m on. 


Five years ago I joined the Metro DC Galloway Marathon Training Program, which trains with the run-walk method. I was a pace group leader for the 14-minute mile group for a while, and now I co-direct the entire program and lead the fitness walkers. I’m also a certified personal trainer through the National Academy of Sports Medicine. I love inspiring people and helping them to reach their goals.  


I’m living proof that small changes over time can lead to big results. If I can do it so can you!


Thanks Vicki for sharing your story. What a wonderful inspiration you are!


By Vicki VanArsdale
Freelance Writer and Artist

Wellness Month: Meet the Experts- A Fitness Professional

A fitness professional is a person who has training in the field of fitness and exercise, most often in instruction (fitness instructor) and may learn to teach classes such as aerobics, yoga, Pilates and/or other exercise modalities as well as personal training. 
An exercise modality is a system or form of exercise that is designed to elicit a very specific response from the body of the individual who is engaging in the exercise. In the case of aerobics, most people are trying to get their body to shed excess bodyfat and to increase their level of cardiovascular endurance. Weight or resistance training exercisers are usually trying to grow or tone their muscles to make them stronger, bigger, or more attractive. People who practice Yoga are usually after a stronger mind/body connection in order to gain more energy or awareness.
A fitness professional may have a college degree in exercise science, human kinetics, sports medicine or other related fields and/or hold a certificate from a nationally recognized certifying agency that requires demonstration of teaching skills showing proper technique, cueing and musicality as well as a written test covering such topics as fitness theory and practice and the various systems of the body involved in physical exertion. Fitness professionals should have CPR/AED/First Aid certification as well. 
The role of a qualified fitness professional is to adhere to an industry standard code of ethics. One widely accepted industry code of ethics has been put forth by the IDEA health and fitness association, the world's largest fitness association for fitness and wellness professionals. It states that:

As a member of IDEA Health and Fitness Association, I will be guided by the best interests of the client and will practice within the scope of my education and knowledge. I will maintain the education and experience necessary to appropriately train clients or teach classes; will behave in a positive and constructive manner; and will use truth, fairness and integrity to guide all my professional decisions and relationships.  

Further information on the code of ethics for trainers and group exercise instructors can be found at:
IDEA Code Of Ethics For Personal Trainers
IDEA Code Of Ethics: Group Fitness Instructors
With scientific research clearly showing that exercise and good health are closely linked, the work of fitness professionals is becoming increasingly diversified as they respond to the various health and fitness needs of their clients. And with rates of obesity and sedentary living rising at alarming rates, fitness practitioners are also increasing their efforts to target and motivate the vast majority of the population who do little or nothing when it comes to exercise. [Source: IDEA] 
For more on the role of a fitness professional try these links:
LiveStrong- Role of a Fitness Instructor
SportsNHealth- Role of Fitness Instructor


So far we have heard from various women who work in the fitness and wellness field- a massage therapist, a nutritionist, a yogi, a breathwork therapist and a hypnotherapist. Now let's meet a fitness professional. Please let me introduce myself, Shannon Stoughton, the Joy of Fitness Mom of one and lover of exercise, because it just make you feel darn good! I'd love to  tell you a little bit about what I do and how my role as a fitness professional helps round out the nurturing your whole self for optimal well being series. Thanks!

Shannon Stoughton, Washington, DC metro area based
AFAA certified fitness professional and owner of Joy of Fitness

How and why did you become a fitness professional? In other words, what is your story?
I became a fitness professional roughly a year after the birth of my daughter. I had never gained so much weight in my whole life as I did when pregnant. Let me tell ya, I had a hankering for bread products for which I whole-heartily indulged, much to my doctor's chagrin and to my waistline's ballooning (despite the little bundle of joy growing within). I loved being pregnant. However, I didn't love the results of my let loose dieting during pregnancy- a muffin top that five years later I am still working on getting rid of. After giving birth to my sweet baby girl and subsequently finding out about all these medical issues I had such as: borderline high cholesterol, genetic blood clotting disorder, increased chance of heart disease due to the extra fat around my waist and my family history of the disease, feeling of isolation from being a first time mom and staying at home, I knew I needed an outlet- a way to meet other moms. Most of all, I needed to get off my rear-end and better my chances of living a long, healthy, productive life (I am so dramatic!). So, I decided to take a stroller based fitness class. I not only found a renewed interest in exercise, I met amazing women, fellow moms- many whom remain my good friends today. 


When I found out the owner of the fitness program I was attending was looking for instructors, I jumped at the opportunity. I became Baby Boot Camp pre and post natal certified (and later AFAA certified), started teaching and haven't turned back. I love exercise and sharing my enthusiasm and knowledge with others. Through my training and experience, I came to understand that losing the baby fat takes patience and time in order to do it in a sound way that includes regular exercise and healthy eating habits.


You see, I had been an athlete in my teenage years and exercised for sport, but didn't fully appreciate the many physical and psychological benefits of a consistent exercise regimen until after becoming a mom. Motherhood among many things has taught me to embrace chaos, along with my middle-aged mommy figure. I enjoy exercise for how it makes me feel first and foremost (alive, productive, happy) which helps me stick with it. The other stuff: better health, slimming down waistline, firming-up of arms...well that's nice too!


What exactly do you do? I help people get fit, stay fit and enjoy it. My goal is to provide safe, effective workouts that help my clients shape-up, increase energy and mood, and most of all to live a healthier, happier life. I like to a take a fusion approach to fitness, incorporating cardio, strength, core/abs and flexibility as well as focusing on whole body movements. I keep up-to-date with the latest scientific news as it relates to fitness, health, nutrition and incorporate what I learn into routines that are relevant to my clientele. I really try to keep my mind open to new fitness ideas and approaches to help my clients get the most out of the workout.  I listen. I share my knowledge. I blog.  I adjust. I research and find answers if there is something I do not know. I refer to the appropriate people when something is beyond my capabilities. I am my clients best fitness advocate.


How do you fit fitness into your everyday, busy life? 
I always say you gotta start somewhere, sometime. There is no time like the present to start an exercise regimen. The good news is there is something for every body, need and budget, every day of the week, 365 days a year. Try out different things. Start a walking group in your neighborhood, at lunch during working hours, and as you get in better shape, you can ramp it up to a running club with maybe the goal of running a 5K race. Stand more. Yes, that's right. Stand in your office while taking a call. Stand while waiting in the doctor's office. Just stand more! Really, I just read an article about the correlation of sitting to mortality. Here's the facts folks and a good blog article from Harvard Business Review about converting from a sitter to a stander. 
The Many Benefits of Standing at Your Desk
Sitting time and mortality...
You could take a fitness class through your local recreation center, YMCA, health club, or join a gym. Buy a fitness video and set-up some time in the early morning or evening that's your time for exercise. Don't worry about missing your favorite TV show. You can watch it later. Plus, it's not as important as being healthy and feeling great! Or try a boot camp style class. Yoga. Pilates. Work with a trainer to help you get started, motivated and to provide a safe, effective routine. Lot's of fitness professionals nowadays offer group sessions, lowering the cost, upping your fun and adherence. 


The point is there is something out their for you and with a little effort trying various modalities you'll find something that clicks. Most likely you'll like several different things and that's good, because mixing it up between cardio, strength, flexibility workouts is not only recommended for optimal physical fitness to keep you healthy, your workouts remain fresh and challenging which helps keep you motivated. Check out this link for the American College of Sports Medicine guidelines for physical activity ACSM EXERCISE AND WEIGHT LOSS GUIDELINE for more information about how much you should be exercising every day. 


Anything you would like to add?  Be active. Be happy!


Thanks for indulging me and hopefully I've convinced you, (if not completely scared you away), that adding exercise to your everyday life can help you improve your health, both physically and psychologically, for optimal well-being. 


Peace and here's to your good health.

Related articles

• Wellness Month: Meet The Experts- A Hypnotherapist (joyoffitnessmom.blogspot.com)
• Wellness Month: Nurture the Whole Self for Optimal Well-Being (joyoffitnessmom.blogspot.com)
• Wellness Month: Meet The Experts- A Breathwork Therapist (joyoffitnessmom.blogspot.com)
• Wellness Month: Meet The Experts - A Yogi (joyoffitnessmom.blogspot.com)
• Exercise: Some Motivation Required (joyoffitnessmom.blogspot.com)
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Wellness Month: Meet The Experts- A Hypnotherapist

Hypnotherapy: The term "hypnosis" comes from the Greek word hypnos, meaning "sleep." Hypnotherapists use exercises that bring about deep relaxation and an altered state of consciousness, also known as a trance. A person in a deeply focused state is unusually responsive to an idea or image, but this does not mean that a hypnotist can control the person's mind and free will. On the contrary, hypnosis can actually teach people how to master their own states of awareness. By doing so they can affect their own bodily functions and psychological responses. [Source: University of Maryland Medical Center ]

Have you ever wondered why the hell you just ate that second bowl of ice cream when you know you shouldn't have or why you chew your nails, bite your lip? Maybe you hate to exercise even after being told by the doctor, "You better or else!" Yet, you just can't seem to get motivated. Me too! However, my bad habits tend to revolve around eating sweets, eating sweets and well have I said this before, eating sweets. Oh, well let's throw in procrastinating too. All to often after eating sweets I not only feel quilty, but experience the emotional roller coaster of sugar highs and lows. Add the procratinating and subsequently stressing out, you get a recipe for disaster- uncomfortable physical manifestations such as tension headaches, sore upper back and neck muscles as well as indigestion and mood swings.

In my journey to become more aware, open and attune to my emotional triggers and responses and finding ways to help me kick my unhealthy habits, I have become fascinated by the prospect of being able to affect one's bodily functions and psychological responses through avenues that have one tap into the subconscious in order to better understand consicous choices, actions, reactions and such. That is why I was so excited when I found out a former client and friend, Katarina Oberg, began a hypnosis service for women called Spirtual Spring, LLC.  I wanted to learn more, so I asked her a few questions about her practice and thought I'd share them as part of the Wellness Month: Meet The Experts series on nurturing your whole self for optimal well-being.

Katarina Oberg, MSW, CH
DC based Hypnotherapist

How and why did you become a hypnotherapist? In other words, what is your story? Why did you start using hypnosis in your practice?  I decided to become a hypnotherapist when I was ready to go back to work after staying home with my daughter for a few years.  My background is as a social worker working with families and I wanted to stay in the helping field.  When I learned about hypnosis, I felt I had found the perfect fit for me to help people overcome difficulties in their lives.  Hypnotherapy provides goal oriented solutions to common problems, such as weight issues and stress.  I feel I have really expanded my toolkit for how to help people reach their goals with my hypnotherapy training in addition to my background in social work. 

What is hypnotherapy, hypnosis? What's the purpose and how does it work? For example, someone comes to you who wants to lose weight, stop smoking...? Please explain.  Hypnosis might sound a bit mysterious, but it is really a natural state of waking consciousness.  When you are hypnotized, you slow down the conscious mind, which is the busy, critical, and logical part of your mind.  Instead, you become more aware of your subconscious mind. This is the part of your mind that remembers everything, generates your emotions, and is very creative.  And most importantly, it also controls habits. 

So while you might be in full agreement with your everyday logical mind about the need to change a habit, this logical approach does not typically address or reach your subconscious beliefs so it is often unsuccessful despite your best intentions.  For example, you might be determined to lose weight, but somehow you continue with your old habits, despite the objections of your logical mind!  


With the help of hypnosis, you gain direct access to your subconscious mind and you and your hypnotherapist can create new and more productive ways of dealing with any problems in your life. In other words, when you come to agreement with all parts of yourself, then true and lasting change comes into your life. 


How could hypnosis fit in to a person's overall fitness and/or wellness? You hear these terms health, fitness and wellness a lot - explain.   Specifically, hypnosis and related techniques can help you give up cravings for specific unhealthy foods or anything else you want to quit doing.  It can also help you release negative feelings about exercise and improve body image.  Hypnosis can also help you let go of stress and set new priorities in your life, freeing you up to do more of what you really want to accomplish.  

Anything else you'd like to tell our readers.

While hypnosis is not magic, it really can be effective for anyone who is looking to change their habits and health for the better.  You will not lose weight or become healthier with hypnosis alone, but with the help of hypnosis, you can let go of anything this is mentally or emotionally holding you back from being healthy and fit.  In my case, I was overweight and really did not like even the thought of exercising or limiting my favorite unhealthy foods.  But with the help of hypnosis to overcome my resistance to change, I have easily lost 40 lbs. in about five months’ time and I now enjoy exercising two to three days a week.

Thanks Katarina for enlightening us to the affects hypnosis may have in helping people overcome unhealthy habits. Next up, we'll learn from a fitness professional about how a consistent exercise regimen can help you be healthier and happier. Guess who that may be...

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• Wellness Month: Nurture the Whole Self for Optimal Well-Being (joyoffitnessmom.blogspot.com)
• Science Finally Tackles Hypnosis http://seedmagazine.com/content/article/science_finally_tackles_hypnosis/

Wellness Month: Meet The Experts- A Breathwork Therapist

Breathwork refers to many forms of conscious alteration of breathing, such as connecting the inhale and exhale, or energetically charging and discharging, when used within psychotherapy or meditation. Proponents believe breathwork technique may be used to attain alternate states of consciousness, and that sustained practice of techniques may result in spiritual or psychological benefits. Breathwork may also relate to optimal healthy breathing in a healing context. [Source: Wikipedia]


It is said that becoming conscious of your breathing, normally an involuntary action, can 
help to release old emotions, pent up feelings and allow happiness, joy, peace and love to fill your daily life- to breathe yourself whole. I have been curious about this idea lately, especially since I have incorporated yoga into my well-being routine. So, I contacted my friend Lauren Chelec Cafritz, a certified Breathwork Therapist who leads breathwork classes and workshops at the Mindfulness Center in Bethesda, MD, to learn more about this old world mindfulness technique for the nurturing your whole self for optimal well-being series. 

Lauren Chelec Cafritz, TBF, IBF
DC based Breathwork therapist

Can you please tell us about what you do. What exactly is breathwork? 
Breathwork is a self-healing tool that, once learned, you can use to deepen your breath—and with it, your life.  Breathwork is the foundation for getting the most out of our exercise routines and mindfulness practices like yoga, meditation, or tai chi.  This practice teaches you how to break old breathing patterns and take deep diaphragmatic breaths.  Once your breathing is full and open, you can take this skill with you to your yoga class, the gym, work, meetings, traffic jams—or, whatever comes along in life.

How and why did you become a breathwork specialist? Stress, anxiety, and worry can inhibit breathing and create unhealthy breathing patterns over time.  When I started breathwork, my breathing was shallow and only in my chest—in what might be called “bare survival mode”.  (I have found most of us breathe this way on a daily basis.)


Physical pain and anxiety brought me to the practice of breathwork.  When my son was 9 months old, I could not turn my neck and, if I managed to, it felt like an intense sciatic pain in my neck.  A friend brought me to his breathworker.  With her, I learned how to open and deepen my breath and explore the issues and tension that had originally constricted it. Through breathing and learning, over time, I watched the pain miraculously disappear.  Once I learned the power of the breath—how it can heal someone on so many different levels—I wanted to learn more.  That was the beginning and I’ve never turned back.

How can breathwork help me (a fitness professional, fitness enthusiast, busy, often stressed mom or a beginner exerciser...)? What are the benefits. Are there contraindications? Breathing deeply helps you release tension on multiple levels—physical, mental, and emotional.  It gives you clarity—because when you breathe well, you think clearer.  If you focus on the breath, as in meditation, it clears the mind.  Paying conscious attention to your breath helps you remember to live in the present moment and brings more joy into your life.


I’ve learned that correcting non-optimal breathing patterns is not always as simple as telling someone to breathe deeply.  Muscle and connective tissue that have been held in patterns of tension for long periods of time actually change shape—some tissue lengthens, others shorten.  Through coaching, a breathworker can help you to reform tissue to support healthier, fuller respiration.


Now, I always tell my students and clients that our sessions are “labs”—I want them to feel their emotions fully and release their tensions in our lab, so that it’s much easier out in the world—in traffic, in an attorney’s office, in a doctor’s office.

Anything else you'd like to add, share with our readers. We all need something to keeps us aligned, balanced, and present.  Self-healing is about using and having the tools to get us back to that open, flowing, and joyful space wherever we find ourselves.

Thanks Lauren for sharing your expertise with us. 
I know I learned a lot! Next-up, we'll hear from a hypnotherapist on how hypnosis can help in weight loss and more.

Be active. 
Be happy. 
Breathe!

Wellness Month: Meet The Experts- A Nutritionist

Nutrition (also called nourishment or aliment) is the provision, to cells and organisms, of the materials necessary (in the form of food) to support life. Many common health problems can be prevented or alleviated with a healthy diet. [Source: Wikipedia]


Awe...nutrition, a healthy diet- my nemesis. If you are anything like me, you have an insatiable sweet tooth. It's beyond habit.  Sugar craving, dessert eating is a part of your make-up. At least that is your excuse and your sticking to it! Shoot, if you could only save yourself from yourself, who knows how many mood swings, sugar rushes and crashes you'd avoid in a day.  In comes my friend Peri Donner a certified nutritionist to set us straight! She was kind enough to answer some questions I had about nutrition for the Joy of Fitness Mom nurturing the whole self for optimal well-being, especially how a nutritionist can help people like me and others better our lives- our overall well-being through healthy eating.

Exactly what is a nutritionist? Is there a difference between a dietician and nutritionist?

Great question - The biggest difference is in the perspective and schooling. As a nutrition and wellness coach, I take a broader approach and look at more than just the nutrition aspect of life. I focus on the entire package; mind, body and soul. Dieticians are more focused on the bio-chemistry of food and how they work with the body. The role of the dietitian is to oversee nutritional guidelines for patients, using their nutritional expertise to help people overcome illness and maintain overall health.

I have spent many years learning and gaining knowledge of the body, mind and soul. It is a total package!

Each person is different which means “bio individuality” is imperative to wellness.

Can you tell us a little bit about yourself, your background, the why and how you became a nutritionist?

My interest in health goes far beyond food; I have been seasoned as a personal trainer, spin instructor, fitness instructor and life coach.  Combing my skills as a motivator and educator, I hope to help others reach their wellness goals!

Peri Donner
 Integrative Nutrition
Health & Wellness Coach

My passion for health, nutrition, fitness and the promotion of well- being in my community led me to receive training as a Certified Holistic Health Coach at the Institute for Integrative Nutrition in New York City, the largest nutrition school internationally. Drawing on this knowledge, I help create a completely personalized “roadmap to health” that suits your unique body, lifestyle, preferences, and goals.

I am certified by the American Board of Drugless Practitioners as a Holistic health and nutrition coach.

What's your take on dieting, fad diets, trying to maintain a healthy diet in general?

I don’t believe in “diets”, I believe in a wellness focused lifestyle. These “Fad diets” set us up for failure and can really mess with our systems. It is best to consult with a nutritionist and wellness coach when embarking on a journey to better your health.

How can we eat healthier on a budget?

Doing anything on a budget is a great opportunity! I think it opens the door to try new things. If we can change the “challenge” to an exciting opportunity, we are more likely to succeed.

I offer grocery store tours as a way to help people trim the fat off their budgets and from the walls of their arteries! My cooking classes show you how to make more with less! One really great way is to sit down and plan your meals for the week or month – that way you know what to look for in the store and can really save money on unnecessary purchases.

Many people buy junk food because they think it is cheaper when in fact it is not. Junk food is not cheaper or healthier –when you add up the health costs you will incur in life to treat allergies, obesity, diabetes, heart disease – you name it – the “junk” that our society puts in our bodies causes the bad stuff in our bodies. Eating healthy saves you money and helps you to thrive in the present and future.

Ask yourself this, Can you put a price on your health?

Any tips and tricks of the trade that people can start incorporating into their diets now?

1. Eat real food... If it is processed, try to stay away from it.
2. The author Michael Pollan says it best “eat food, not much, mostly plants”. However, we have to remember we are all different and need different nutrition.
3. If it comes from the ground or a tree it is typically good (veggies, fruits)!
4. The more you bring healthy food into your life, the more you will want to crowd the bad out.
5. If it has more than 5 ingredients that you don’t know what they are – don’t eat it.

How would a nutritionist benefit me?

I’m glad you asked! As I said before, we are all different – food, exercise and lifestyles that work for one person might be poison for another. Literally, your food can be poisoning you. I give people the opportunity to learn what is best for their body, mind and souls!

Nutrition and wellness coaches are trained to help you figure out what is best for YOU. It is all about personalization.

Any ideas on how to introduce healthy eating to the family? Kids?

There are always healthy alternatives. 

I have many great ideas to get kids and family on the healthy band wagon. Again, it depends on what your kids and family like to eat. This is a very “family- centric” question to answer here, sitting down with the family is best. One really great way to get good food into dishes is the food processor. I put all types of veggies in it until they are almost a puree and then I throw them into a sauce. Mix them into the hamburger you are making ( or ground turkey burger). There are lots of ways to get veggies and fruit into the kiddos!

I offer grocery store visits, cooking classes and post recipes on my blog. In my cooking classes, I focus on ways to make tasty, healthy treats which kids and adults will enjoy while still getting nutrition!

How do you deal with different body types, personality types, environmental factors... I mean it seems a lot a factors affect how and what we eat. For example, I am a tall, skinnish person, who thought she was in good shape to find out I had high cholesterol. How do you break down the barriers, people's misconceptions and break through? 

There are many factors that contribute to health and wellness. It isn’t about a fad diet, eliminating carbs or running 15 miles a week. Just because you are “tall and thin” does not mean that your diet and wellness plan will be the same as the next tall and thin person! People come in all shapes and sizes – we all have different stressors, triggers and demeanors. This again, is why individual plans are so important.

It is my job to listen, observe, and help problem solve. I can help create a wellness plan that will work, but it is up to the individual to put that plan to action and each step is important! We can’t bite off more than we can chew! Taking small steps will foster long lasting results.

Anything you'd like to add?

Wellness plans are forever, diets and fads – set us up for failure, generally because they are unrealistic and not sustainable (or healthy). Let’s find a plan for you, that helps you succeed!

This journey is not about being as skinny as we can be. It is about being our best selves and loving every moment of life. I offer a path to an invigorating, healthy and peaceful life! Check out my website www.peridonner.com and sign up for a free health consultation today! 

Check out these  
nutrition 
informational 
resources:

Choose My Plate

Know What You Eat

Nutrition.gov- Smart Nutrition Starts Here


Thanks Peri for sharing your expertise with us! Up next for Wellness Month: Meet the Experts we will hear from a mom of four and exceptional yoga instructor. 


Love this qoute (Thanks Peri!):
"Your beliefs become your thoughts. Your thoughts become your words. Your words become your actions. Your actions become your habits. Your habits become your values. Your values become your destiny"  -Gandhi

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